DIABETES QUICK FIX: Devil’s chicken with sauteed garlic potatoes

TNS
Potatoes cooked with garlic add flavor to the devil's chicken dish.
TNS Potatoes cooked with garlic add flavor to the devil's chicken dish.

Two types of strong, flavorful mustards give the sauce for this sautéed chicken its character. It's a version of a typical French bistro dish.

Potatoes cooked with garlic add another French-inspired touch.

Helpful Hints:

Trimmed green beans can be found in the produce section of the market.

Use a skillet just large enough to hold the chicken. If it is too large the sauce will evaporate.

The potatoes are cooked in the same skillet used for the chicken.

Countdown:

Microwave potatoes and set aside.

Make chicken.

Remove chicken from skillet and add the potatoes.

Devil's Chicken

2 tablespoons flour

Salt and freshly ground black pepper

¾ pound boneless, skinless chicken breast

2 teaspoons canola oil

¼ cup dry vermouth

1 tablespoon Dijon mustard

1 tablespoon coarse-grain mustard

¼ cup water

½ pound green beans, cut into 2-inch pieces

1 tablespoon light cream

Place flour on a plate and sprinkle with salt and pepper to taste. Add chicken and roll in the flour making sure both sides are covered. Heat oil in a nonstick skillet over medium-high heat. Brown chicken three minutes, turn and brown second side three minutes. Add vermouth and cook one minute. In a small bowl, blend mustards with water and add to skillet. Bring liquid to a simmer, scraping up browned bits in the pan. Lower heat, add green beans, cover and gently simmer five minutes. A meat thermometer should read 165 degrees. Remove chicken to two dinner plates. Add cream to the skillet and stir to mix well. Spoon sauce over chicken. Reserve skillet for potatoes. Makes two servings.

Per serving: 340 calories, 11 grams fat, 2.5 grams saturated fat, 5 grams monounsaturated fat, 130 milligrams cholesterol, 42 grams protein, 12 grams carbohydrates, 4 grams dietary fiber, 4 grams sugars, 460 milligrams sodium, 850 milligrams potassium, 430 milligrams phosphorus

Exchanges: 2 vegetable, 6 lean protein, ½ fat

Sauteed garlic potatoes

1 pound red potatoes, unpeeled, washed and cut into 1-inch pieces

2 teaspoons canola oil

3 large garlic cloves, unpeeled

Salt and freshly ground black pepper

Place potatoes in a microwave-safe bowl and microwave on high five minutes. Remove and add garlic cloves. Set aside. When chicken is removed from skillet, add canola oil to it. Turn heat to high. Add the potatoes and garlic. Saute the potatoes to brown on all sides, about five minutes. Remove garlic and serve potatoes with the chicken. Makes two servings.

Per serving: 200 calories, 5 grams fat, 0 grams saturated fat, 3 grams monounsaturated fat, 0 milligrams cholesterol, 4 grams protein, 36 gramscarbohydrates, 4 grams dietary fiber, 3 grams sugars, 40 milligrams sodium, 1030 milligrams potassium, 140 milligrams phosphorus

Exchanges: 2 starch, 1 fat

Shopping List:

To buy: ¾ pound boneless, skinless chicken breast, 1 small bottle dry vermouth, 1 jar Dijon mustard, 1 jar coarse-grain mustard, 1 package green beans (½ pound needed), 1 pound red potatoes, 1 small carton light cream

Staples: Flour, canola oil, garlic, salt and black peppercorns.

From "Mix 'n' Match Meals in Minutes for People with Diabetes" by Linda Gassenheimer, published by the American Diabetes Association.