Kung Pao Chicken
Here’s a healthy variation of a classic Chinese recipe that you can easily make at home. The crunchy peanuts make a wonderful contrast to the chicken.
For this recipe, and for dozens of other Association-approved recipes, purchase One Pot Meals for People with Diabetes, 2nd Edition from our online store.
Prep time: 30 minutes
Serves 4; serving size: 1 cup of meat mixtures, plus 1/2 cup rice
1 1/2 Tbsp lite soy sauce
2 tsp rice or white wine vinegar
6 to 10 drops hot pepper sauce, or to taste (optional)
1 Tbsp finely chopped fresh ginger or 1 tsp ground ginger
1 green onion, sliced
CHICKEN, VEGETABLES, AND PEANUTS
3/4 lb boneless, skinless chicken breast, cut into bite-sized pieces
1 cup thinly sliced cabbage
1 celery stalk, sliced
2 oz (about 1/4 cup) dry-roasted salted peanuts
1 Tbsp canola oil
2 Tbsp fat-free reduced-sodium chicken broth
SEASONINGS AND RICE
1 Tbsp lite soy sauce
1 Tbsp Splenda
1 tsp rice or white wine vinegar
1 cup uncooked white rice, cooked according to package directions, but prepared without fat or salt
- In a large, non-reactive bowl, mix the soy sauce, vinegar, hot pepper sauce, ginger, and onion. Stir in the chicken. Cover and marinate 15 minutes at room temperature (or up to 12 hours if refrigerated).
- In a large skillet over medium-high heat, cook the cabbage, celery, and peanuts in the oil and broth until the vegetables are crisp-tender, stirring, about 3 or 4 minutes. With a slotted spoon, transfer the vegetables and nuts to a bowl.
- Add the marinated chicken and marinade to the skillet. Cook the chicken over medium heat, stirring, until it changes color, about 3 minutes. Add the soy sauce, Splenda, and vinegar, along with the reserved vegetables.
- Cook, stirring, an additional 3 or 4 minutes until the chicken is cooked through. Serve over white rice.
3 Lean Meat
Calories: 320 g
Calories from Fat: 108 g
Total Fat: 12 g
Saturated Fat: 2 g
Cholesterol: 49 mg
Sodium: 519 mg
Total Carbohydrate: 27 g
Dietary Fiber: 3 g
Sugars: 3 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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