Microwave Chicken
(diabetes friendly)
This is from Dr. Crockett is simple to prepare but it has an intriguing flavor. It can also be baked in conventional oven if you prepare.
Ingredients
- A 2 1/2 pound broiler chicken
- 1/2 teaspoon salt
- 1/2 teaspoon ground sage
- 3/4 cup orange juice
- 1/2 cup dry white wine
Instruction
- Wash the chicken well
- Remove all skins and visible fat with a sharp knife
- Cut into pieces. You should have 2 breast halves, 2 thighs, 2 wings, 2 legs and the back.
- Freeze the neck, wings and the back for later use
- Place the remaining pieces in a 8" or 9" dish suitable for microwave use
- Sprinkle salt and sage evenly over the chicken
- Pour orange juice and white wine over chicken pieces
- Cover with plastic wrap or wax paper adn cook on high for 5 minutes
- Reduce power to low and cook for 10 to 15 minutes or until tender
- Serve hot with a little bit of juice
Note
If you prefer do with conventional oven, cover the pan tightly with aluminum foil and bake at 325 F for 45 minutes to 1 hour until chicken tender. If you prefer, you can remove the foil the last 15 minute to allow the chicken ton brown a little.
Yield
1 chicken - 4 servings
Nutrition Fact for this microwave chicken
Calori : 184
Carbs : 5 g
Protein: 25g
Total Fat : 6 g
Saturated Fat : 1.7 g
Cholesterol : 76 mg
Check out another microwave chicken recipes submitted by our reader.
This microwave chicken recipe is one of several recipes collection from The New Diabetic Book – Fifth Edition by Mabel Cavaia
The New Diabetic Cookbook, Fifth Edition : More Than 200 Delicious Recipes for a Low-Fat, Low-Sugar, Low-Cholesterol, Low-Salt, High-Fiber Diet
Diabetes is one of the most common diseases that people suffer from, today. More than the actual suffering the strict diet control makes this disease even more painful.
Every diabetic patient seems to have to settle for tasteless food, making their life even more miserable. Well, here is some good news - there are many tasteful dishes that even diabetic patients can have. The New Diabetic cookbook gives you insights into some of these wonderful recipes.
Diabetic patients need to give up all foods with flavors; they just need to re-adjust their cuisine to suit their nutritional needs. They need more fiber and moderate to low quantities of sugar, salt, etc.
There are many recipes that have these features and yet are palatable. This cookbook helps capture the essence of diabetic cooking and gives you loads of recipes for diabetic patients.
The book also has some handy tips on how to store and prepare food as well as meal plans that a diabetic patient can follow. So it is not just collection of low fat, low sugar recipes but a great book with some invaluable insights into one of the most common diseases in the world.
This edition has an added section on making diabetic patient safe cakes , cookies and bread.
The only drawback of this book though is that it is targeted to a predominantly American market. All the measurements and some ingredients are very American and may not be found in other parts of the world.
So what are you waiting for. If you know someone suffering from diabetes, give them something to cheer about – go get The New Diabetic Cookbook
Some microwave chicken cooking tips
- Microwave your crumb coated chicken in wax paper, followed by paper towel and lastly without any cover. This will give you a nice, crunchy chicken.
- To ensure uniform cooking of the meat and bones in the chicken cover the bones with aluminum sheets.
- To prevent chicken livers from blasting in your microwave, prick them to let the steam out.
- Avoid using lots of seasoning as microwaving helps improve the flavors. Use less seasoning that even your regular cooking styles for best results.
- Leave the food to cool after microwaving it. This is called the standing time and it helps cook you food even better. Skipping this time can lead to some real bad food. When I've cheated on this step, I've found the chicken hard to carve and undercooked.
- Since microwave aims to create a uniform heating chamber, exploit it by arranging your food in uniform shapes like circles. For example, if you're cooking drumsticks, arrange them like a wagon wheel with the meatier portions at the outer edge, and the drum stick end in the center.
- The thickness of the food determines its cooking time. The microwaves can pass through thinner foods faster and hence cook them faster.
- Food stuffs with higher sugar or fat content tend to cook lot faster than those lower quantities.
- Regardless of how symmetric you try to make your food arrangement inside the microwave, you will end up with cold spots and this happens more in shorter cooking times than longer times. Hence, if recipes state that you must cook your food at lower power for longer time, it is not to waste time, it is to avoid formation on cold spots in your final preparations. So don’t substitute a longer time at low power with shorter time at high power. The microwave cooking calculations are not so simple.
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