Diabetic Dish of the Week - CURRY-LIME CHICKEN WITH TOMATO-BEAN SALAD

This week's Diabetic Dish of the Week is a CURRY-LIME CHICKEN WITH TOMATO-BEAN SALAD. Chicken Thighs, Greek Yogurt, Lima Beans, Tomatoes, and Sweet Onions are just some of the ingredients you'll need to make this week's recipe. It's from the Diabetic Gourmet Magazine website, which has a huge selection of Diabetic Friendly Recipes! Check it out today, you'll love it. So Enjoy and Eat Healthy in 2018!  https://diabeticgourmet.com/

CURRY-LIME CHICKEN WITH TOMATO-BEAN SALAD
Here’s an exciting chicken recipe to serve for lunch or dinner. The tomato-bean salad offers a fantastic way to include lima beans in your diet. Lima beans a good source of fiber, which helps prevent spikes in blood sugar levels. Lima beans are also a good source of iron, providing almost 25% of the recommended daily amount per cup, along with about 15 grams of protein.

Recipe Yield: 4
Ingredients

CURRY-LIME CHICKEN WITH TOMATO-BEAN SALAD

1-1/2 to 2 pounds chicken thighs
1 cup plain Greek yogurt
1 teaspoon fresh ginger, diced
1 teaspoon curry powder
juice of 1 lime
1 cup red cider vinegar
1 cup water
2 teaspoons pickling spices
2 teaspoons plus 1/8 tsp salt, divided
1 tablespoon sugar
1/8 teaspoon crushed red pepper flakes
1/2 teaspoon celery seed
1-1/2 cup lima beans, cooked in water for 4 minutes, then drained and cooled
2 cups diced fresh tomatoes
1 small sweet onion, diced
1/4 cup chopped fresh cilantro


Directions

1 - Combine yogurt, ginger, curry powder and lime juice.
2 - Add chicken thighs and turn to coat with yogurt mixture. Allow to marinate in refrigerator 1 to 4 hours.
3 - In small saucepan, combine vinegar and water; add pickling spices, 1/8 teaspoon salt, sugar, red pepper flakes and celery seed. Bring to a boil, then lower heat and simmer for 5 minutes. Remove from heat and cool.
4 - Place lima beans, tomatoes and onion in container. Using a fine mesh sieve, pour the warm vinegar mixture through it and into the vegetable mixture. Add cilantro. Cover and chill at least 1 hour and up to 2 days.
5 - Prepare grill or broiler.
6 - Remove chicken from marinade, draining excess, and discard remaining marinade. Season thighs on both sides with remaining teaspoon salt.
7 - Place chicken on grill or under broiler to sear. Turn over once until well browned, cooking for a total of 6-8 minutes. Continue to cook chicken, turning to avoid burning. Grill or broil chicken until it reaches an internal temperature of 170F, about another 15 to 20 minutes.
8 - Using a slotted spoon, place about 1/3 cup salsa on each plate and place a grilled thigh next to the salsa.

Nutritional Information Per Serving:

Calories: 400
Fat: 19 grams
Saturated Fat: 5 grams
Fiber: 4 grams
Sodium: 471 milligrams
Protein: 33 grams
Carbohydrates: 24 grams
Sugars: 10 grams
https://diabeticgourmet.com/articles/10-ways-to-change-up-your-protein-routine

Kitchen Hint of the Day!

Did you know that Lima Beans....


Nutritional Profile. Lima beans are an excellent source of molybdenum and a very good source of dietary fiber, copper and manganese. Lima beans are good sources of folate, phosphorus, protein, potassium, vitamin B1, iron, magnesium and vitamin B6.

"Meatless Monday" Recipe of the Week - Sweet Potatoes and Lima Beans

This week's "Meatless Monday" Recipe of the Week is Sweet Potatoes and Lima Beans. It comes from the PBS website. Check out PBS for a fantastic selection of recipes for the upcoming Holiday Season!    http://www.pbs.org/food/recipes/

Sweet Potatoes and Lima Beans

Ingredients
1 ½ pounds sweet potatoes

1 pound frozen lima beans
1 ½ teaspoons vegetable oil
1 teaspoon black mustard seeds
1 teaspoon cumin seeds
1 dried whole red chili
1 onion, chopped
2 cloves garlic, sliced
1 tablespoon minced fresh ginger
Salt
2 tablespoons fresh-squeezed lemon or lime juice
½ cup fresh chopped cilantro


Directions
1 - Boil sweet potatoes, in enough water to just cover them, until tender, about 25 minutes. At the same time, in another saucepan, boil the lima beans in just enough water to cover them, about 15-20 minutes. Peel and dice the potatoes once they are cool enough to touch. Drain the lima beans.
2 - In a frying pan, heat the oil over medium heat. Add the mustard seeds; when they pop and start to crackle out of the pan, add the cumin, red chili, onion, garlic and ginger. Stir well and mix. Let the onion turn golden brown; then add the reserved lima beans and stir. Add the sweet potatoes. Mix all the ingredients well, sauté for just a few minutes more to mingle tastes evenly. Salt to taste. Add lemon juice and stir. Garnish by sprinkling cilantro over the top. Serve warm.

http://www.pbs.org/food/recipes/sweet-potatoes-lima-beans/