This meal is a take on an American favorite, spicy chicken wings with celery and blue cheese dressing. A spicy honey sauce coats meaty and flavorful boneless, skinless chicken thighs.
Low-fat, low-sodium blue cheese dressing is available in many supermarkets. Look for one that’s 50 calories, 1.5 g saturated fat and 140 mg sodium per 2 tablespoon serving.
Helpful Hints:
• A reduced-fat vinaigrette dressing can be used instead of the blue cheese dressing.
• Boneless, skinless chicken tenderloins can be used instead of thighs.
• Fresh celery sticks can be found in the produce section of the supermarket or cut 4-inch sticks from celery stalks.
Honey-spiced Mock Chicken Wings
Yield 2 servings: “Fast and Flavorful Great Diabetes Meals from Market to Table”
by Linda Gassenheimer
3 tablespoons honey
2 teaspoons prepared horseradish
1/2 tablespoon distilled white vinegar
3/4 pound boneless, skinless chicken thighs
2 slices whole wheat bread (1 ounce each)
Heat broiler and line a baking tray with foil. Mix honey, horseradish and vinegar together in a bowl. Place chicken on baking sheet and spread half the honey mixture on the chicken. Broil 5 inches from heat for 5 minutes. Turn and broil 5 minutes. A meat thermometer should read 165 degrees. Divide chicken between 2 dinner plates and spoon remaining sauce over chicken. Serve bread on the side.
Per serving: 372 calories, 67 calories from fat, 7.5 g total fat, 1.9 g saturated fat, 2.5 g monounsaturated fat, 138 mg cholesterol, 293 mg sodium, 38.1 g carbohydrate, 2.1 g dietary fiber, 27.8 g sugars, 38.1 g protein.
Exchanges: 1 starch, 1 1/2 carbohydrate, 4 lean meat
Celery With Blue Cheese Dressing
Yield 2 servings:
4 cups fresh celery sticks
4 tablespoons reduced-fat, creamy yogurt blue cheese dressing
Divide celery between two plates and drizzle dressing over the celery.
Per serving: 82 calories, 44 calories from fat, 4.8 g total fat, 0.2 g saturated fat, 0.1 g monounsaturated fat, 10 mg cholesterol, 302 mg sodium, 7 g carbohydrate, 3.2 g dietary fiber, 4.7 g sugars, 2.4 g protein
