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Diabetes quick fix: Pistachio-crusted chicken and broccoli farfalle

By Linda Gassenheimer • Jan 29, 2018 at 7:00 AM

These chicken breasts get a nice crunch when coated with chopped pistachio nuts. Serve with Broccoli Farfalle. Farfalle is a bow-tie-shaped pasta. Cooking broccoli florets with the pasta saves a step.

Helpful Hints:

— Walnuts, pecans or macadamia nuts can be substituted for pistachio nuts.

— Use broccoli florets. Cut them in half if large.

— Any type of thick cut pasta such as elbow macaroni can be used instead of bow ties.

Countdown:

— Place a large pot of water on to boil for the pasta.

— Preheat oven to 400 degrees.

— Make chicken.

— Cook pasta and broccoli.

Shopping List:

To buy: 3/4 pound boneless, skinless chicken breast cutlets, 1 small bottle cayenne pepper, 1 package shelled unsalted pistachio nuts, 1 package coarse cornmeal, 1 package farfalle (bowtie pasta), 1 bottle lemon juice, 1 package broccoli florets (at least 5 ounces).

Staples: olive oil, olive oil spray, egg, minced garlic, salt, black peppercorns

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PISTACHIO-CRUSTED CHICKEN

Recipe by Linda Gassenheimer

1/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

Pinch cayenne pepper

3/4 pound boneless, skinless chicken breast cutlets, about 1/2-inch thick

3 tablespoons coarsely chopped pistachio nuts

2 tablespoons coarse cornmeal

1 egg white, lightly beaten

Olive oil spray

Preheat oven to 400 degrees. Mix salt, black pepper and cayenne together. Roll chicken in mixture, coating. Mix pistachio nuts and corn meal together. Dip chicken into the egg white and then roll in pistachio nut mixture. Heat a nonstick skillet with an oven-proof handle, over medium-high heat and spray with olive oil spray. Brown chicken breasts for 2 minutes. Turn and brown 2 minutes. When chicken is golden on both sides, place skillet in oven for 5 minutes. A meat thermometer should read 165 degrees.

Yield 2 servings

Per serving: 330 calories, 110 calories from fat, 12.2 g total fat, 2 g saturated fat, 4.5 g monounsaturated fat, 108 mg cholesterol, 520 mg sodium, 12.7 g carbohydrate, 1.9 g dietary fiber, 1.3 g sugars, 41.6 g protein

Exchanges: 1 carbohydrate, 6 lean meat

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BROCCOLI FARFALLE

Recipe by Linda Gassenheimer

1/4 pound farfalle (bowtie pasta)

2 cups broccoli florets (5 ounces)

2 teaspoons olive oil

1 tablespoon bottled lemon juice

1 teaspoon minced garlic

Salt and freshly ground black pepper

Bring a large pot with 3 to 4 quarts water to a boil over high heat. Add pasta and cook 5 minutes. Add broccoli and continue to cook 5 minutes. Drain, leaving about 1/4 cup water in the pot. Add the olive oil, lemon juice and garlic to the saved cooking water. Return pasta and broccoli to pot and toss to mix well with the sauce. Add salt and pepper to taste.

Yield 2 servings

Per serving: 277 calories, 51 calories from fat, 5.7 g total fat, .8 g saturated fat, 3.4 g monounsaturated fat, 0 mg cholesterol, 23 mg sodium, 47.9 g carbohydrate, 1.9 g dietary fiber, 1.7 g sugars, 9.8 g protein

Exchanges: 3 starch, 1 vegetable, 1/2 fat

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(From "Fast and Flavorful: Great Diabetes Meals from Market to Table" by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association. Gassenheimer’s latest book is "The 12-Week Diabetes Cookbook," published by the American Diabetes Association. To order either book call 1-800-232-6733 or order online at www.shopdiabetes.org)

Distributed by Tribune Content Agency, LLC.

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