Chicken and Artichokes with Pasta
Combine three shades of green in this healthy pasta dish. It’s so good and so good for you that it will quickly become a staple meal!
For this recipe, and for dozens of other Association-approved recipes, purchase The Heart-Smart Diabetes Kitchen from our online store.
Servings: 4; Serving size: 1 ¼ cups
¼ of 16 oz dry whole-grain spaghetti noodles, broken in half
2 Tbsp canola oil, divided
¾ lb boneless skinless chicken breasts, rinsed, patted dry, and cut into bite-size pieces
½ of 13.75 oz can quartered artichoke hearts, drained
3 medium garlic cloves, minced
1 cup (about 1 oz) packed baby spinach
½ cup chopped fresh basil leaves
¼ tsp salt
¼ cup (1 oz) grated Parmesan cheese
- Cook pasta according to package directions, omitting any salt or fats.
- Meanwhile, heat 1 tsp canola oil in a large nonstick skillet over medium heat, tilting to coat bottom. Add chicken and cook 4 minutes or until slightly browned, stirring frequently. Add artichokes and cook, stirring constantly, 2 minutes or until chicken is no longer pink in the center and juices run clear. Transfer to a plate and set aside.
- Add remaining canola oil and garlic to skillet and cook 15 seconds over medium heat. Remove from heat; add drained pasta, chicken mixture, spinach, basil, and salt. Toss gently, yet thoroughly, to blend. Sprinkle with Parmesan.
Fresh tip: Adding the spinach leaves and basil at the very end allows the leaves to wilt slightly while retaining their vibrant color and flavor.
1 ½ Starch
3 Lean Meat
Calories from Fat: 110
Total Fat: 12 g
Saturated Fat: 2.2 g
Trans Fat: 0 g
Cholesterol: 55 mg
Sodium: 370 mg
Total Carbohydrate: 24 g
Dietary Fiber: 4 g
Sugars: 1 g
Protein: 26 g
Not all recipes presented here are necessarily appropriate for all people with diabetes, nor will all recipes fit into every meal plan. No two meal plans are alike. Work with your health care provider, diabetes educator or dietitian to design a meal plan that's right for you, and includes the foods you love. A key message for people with diabetes is "Carbs Count." Foods high in carbs (carbohydrates) -- bread, tortillas, rice, crackers, cereal, fruit, juice, milk, yogurt, potatoes, corn, peas, sweets -- raise your blood glucose levels the most.
For many people, having 3 or 4 servings of a carb choice at each meal and 1 or 2 servings at snacks is about right. Keep an eye on your total number of servings. For example, if you choose to have dessert, cut back on potatoes.
Round out your meals with a serving of:
- Meat (such as fish or chicken) or meat substitute (such as beans, eggs, cheese, and tofu) about the size of a deck of cards and
- Non-starchy vegetables (such as broccoli or lettuce). If you have three (3) or more servings of non-starchy vegetables, count them as a carbohydrate choice. Three (3) servings is equal to 1 1/2 cups of cooked vegetables, or three (3) cups of raw vegetables.
Check your blood glucose to see how your food choices or these recipes affect your blood glucose. If your meal plan isn't working for you, talk to your dietitian about making a new one.
Along with exercise and medications (insulin or oral diabetes pills), nutrition is important for good diabetes management. By eating well-balanced meals in the correct amounts, you can keep your blood glucose level as close to normal (non-diabetes level) as possible.
The recipes on this page are only a part of what is offered in recipe books from the American Diabetes Association. Many also include information on meal planning, portion control, food buying and seasoning, as well as general cooking hints and tips for people with diabetes.
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