A maple syrup glaze and sliced almonds give extra flavor and crunch to chicken breasts. Hot pepper jelly adds zing to sautéed corn and lima beans. It’s made in minutes in the microwave.

Helpful Hints

• Walnuts, pistachios or pecans can be substituted for sliced almonds.

• Any type of hot pepper jelly can be used.

Countdown

• Place succotash in microwave.

• While succotash cooks, make chicken dish.

Shopping List

3/4 pound boneless, skinless chicken breast, 1 bottle maple syrup, 1 small package sliced almonds, 1 jar hot pepper jelly, 1 package frozen corn kernels and 1 package frozen lima beans.

Staples: canola oil, vegetable oil spray, salt and black peppercorns.

Almond-Maple Chicken

Recipe by Linda Gassenheimer

3/4 pound boneless, skinless chicken breast

2 tablespoons maple syrup

1 tablespoon canola oil

Vegetable oil spray

Salt and freshly ground black pepper

2 tablespoons sliced almonds

Remove visible fat from chicken. Mix maple syrup and canola oil together. Heat a nonstick skillet, just big enough to hold chicken in one layer, over medium-high heat. Spray with olive oil spray and add chicken, cover with a lid. Saute 5 minutes. Turn and sauté, covered, 3 minutes. A meat thermometer should read 165 degrees. Remove skillet from heat and pour maple syrup mixture over chicken. Turn chicken over in the sauce and divide between two dinner plates. Pour remaining sauce over chicken. Sprinkle almonds on top. Makes 2 servings.

Per serving: 470 calories, 25 g fat, 2.5 g saturated fat, 14 g monounsaturated fat, 125 mg cholesterol, 43 g protein, 19 g carbohydrates, 3 g dietary fiber, 15 g sugars, 85 mg sodium, 780 mg potassium, 470 mg phosphorus

Exchanges/food choices: 1 other carbohydrate, 6 lean protein, 3 fat.

Hot Pepper Succotash

Recipe by Linda Gassenheimer

2 tablespoons hot pepper jelly

3/4 cup frozen corn kernels

3/4 cup frozen lima beans

Place all ingredients in a microwave-safe bowl. Cover with a plate or plastic wrap. Microwave on high 2 minutes. Toss well. Makes 2 servings.

Stove-top method: Place hot pepper jelly, corn and lima beans in a skillet over medium-high heat. Saute 3 minutes. The vegetables only need to be warmed through. Makes 2 servings.

Per serving: 180 calories, 0.5 g fat, 0 g saturated fat, 0 g monounsaturated fat, 0 mg cholesterol, 6 g protein, 41 g carbohydrates, 5 g dietary fiber, 13 g sugars, 40 mg sodium, 400 mg potassium, 100 mg phosphorus

Exchanges/food choices: 2 starch, 1/2 other carbohydrate.

From “Quick and Easy Chicken” by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association. To order this book call 1-800-232-6733 or order online at www.shopdiabetes.org

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