Chinese Chicken Salad
You can use leftover chicken or store-bought, precooked chicken in this main-dish salad.
For this recipe, and for dozens of other Association-approved recipes, purchase Mr. Food Diabetic Dinners in a Dash from our online store.
Servings: 8; Serving size: 1 2/3 cups
To make this a gluten-free recipe, use gluten-free soy sauce or pure tamari. Also, try pears, mandarin oranges, or whatever fresh fruit you like, as long as the numbers still work for you. This is a fast and simple meal that looks so gourmet-fancy!
1 Tbsp peanut oil
4 garlic cloves, minced
1/3 cup dry-roasted, unsalted peanuts
2 Tbsp light soy sauce
2 Tbsp white vinegar
3 Tbsp sugar
3 1/2 Tbsp canola oil
1 head Napa or Chinese cabbage, washed and cut into bite-sized pieces
2 cups cooked chunked boneless, skinless chicken breast (12 oz)
1 small carrot, shredded
- In a medium saucepan, heat the peanut oil over medium heat. Add the garlic and peanuts and sauté for 3 to 5 minutes, until the garlic is lightly toasted.
- Reduce the heat to medium-low and add the soy sauce, vinegar, sugar, and canola oil. Cook for 2 minutes until heated through.
- In a large bowl, combine the cabbage, chicken, and carrot. Pour the warm dressing over the cabbage mixture; toss until well coated. Serve immediately.
- Trim any visible fat from 1 lb boneless, skinless chicken breast and place the chicken in a saucepan. Add enough water to cover and bring to a boil over medium-high heat. Reduce the heat to medium-low and simmer for 10 to 15 minutes, or until no pink remains in the chicken. Remove the chicken from the water and let cool. Cut into bite-sized chunks, cover, and chill until ready to use.
2 Lean meat
Calories from Fat: 111
Total Fat: 2 g
Saturated Fat: 1.6 g
Cholesterol: 36 mg
Sodium: 187 mg
Total Carbohydrate: 10 g
Dietary Fiber: 2 g
Sugars: 7 g
Protein: 16 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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