'BUILD A HEALTHY MEAL Diabetes-Friendly Parmesan-Crusted Chicken'

02:56 Jul 4 0 0

'Louisiana Healthcare Connections and the LSU AgCenter have teamed up to produce the video series ‘Build a Healthy Meal.’ In this series, we show you how to prepare easy, healthy and tasty dishes using low-cost ingredients that can be found at your local dollar store or grocery store. Also, we show you how to “build” healthy meals that are diabetes friendly that you and your family will enjoy!   In this segment, area nutrition agent and registered dietitian, Abigail McAlister, demonstrates how to make a quick and easy, balanced meal. This parmesan-crusted chicken is perfect for busy weeknights, and the best part is, it has a lot of variety making it diabetes friendly.   Diabetes-Friendly Parmesan-Crusted Chicken   Vegetable cooking spray   3 (6 – 8 oz.) boneless skinless chicken breast, cut into even strips   1 ½ cups low-fat or non-fat plain yogurt   1 cup breadcrumbs   2 tablespoons grated parmesan cheese   1 tablespoon flour   1 teaspoon Paprika   2 teaspoons no salt creole seasoning   1 teaspoon garlic powder   1. Preheat the oven to 450 degrees Fahrenheit and spray cooking sheet with vegetable cooking spray.   2. Cut chicken breast into even sized strips.   3. Place chicken strips in yogurt and refrigerate while preparing the rest of the ingredients.   4. In a dish, mix together breadcrumbs, parmesan cheese, flour, paprika, no salt creole seasoning, and garlic powder.   5. Coat each piece of chicken with yogurt and dredge in crumb mixture, pressing down on both sides to get a coating of crumbs.   6. Place chicken stripes on the cookie sheet that has been sprayed with vegetable cooking spray.   7. Bake for 15-20 minutes or until chicken is tender and juice runs clear, or to the safe internal temperature of 165 degrees Fahrenheit.   Serves: 4 Preparation time: 10 minutes   Cooking time: 20 minutes   Source: WIC Works Resource System Recipes  DIABETES EDUCATION TIPS:   · Keep the peel on the vegetables to add more fiber into this dish.   · Make half your plate non-starchy vegetables.  FOOD SAFETY TIPS:   · Avoid cross-contamination by washing hands, work surfaces, cutting boards and utensils thoroughly with soap and hot water after being in contact with raw chicken.  · Thaw frozen chicken in the refrigerator or in cold water – not on the countertop. · Cook chicken to an internal temperature of 165o degrees Fahrenheit.   · Store leftovers in the refrigerator for 3-4 days or in the freezer for 2-3 months.  Visit us at our website: www.LSUAgCenter.com/BuildAHealthyMeal   About Louisiana Healthcare Connections   Established to deliver quality healthcare through local, regional and community-based partners, Louisiana Healthcare Connections is a Healthy Louisiana Plan headquartered in Baton Rouge, La. Louisiana Healthcare Connections exists to improve the health of its members through focused, compassionate and coordinated care. Because Louisiana Healthcare Connections believes healthy is a way of life, its members benefit from programs and services designed for personal well-being.   For more information, visit www.LouisianaHealthConnect.com.' 

Tags: nutrition , Chicken , healthy eating , Healthy Foods , LSU AgCenter , Louisiana Cooperative Extension Service , Nutritious Foods , diabetes friendly , Louisiana Healthcare Connections

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