Almond Chicken gets a colorful sauce, side dish

Almond chicken with orange honey sauce is served with garlic zucchini strips and grape tomatoes. / Carl Juste/Miami Herald/MCT

Orange, almonds and honey flavor the chicken cutlets for this quick dinner. Boneless, skinless chicken cutlets, available in most supermarkets, are about 1/2-inch thick. They cook in just 4 to 5 minutes.

A colorful side dish of zucchini strips and grape tomatoes tossed in olive oil and garlic completes the meal.

HELPFUL HINTS

-- You can use two crushed garlic cloves instead of minced garlic.

-- You can use boneless, skinless chicken breast. Flatten to 1/2-inch thick.

SHOPPING LIST

-- To buy: 3/4 pound boneless, skinless chicken breast cutlets, 1 small container orange juice, 1 small bottle honey, 1 package sliced almonds, 1 loaf whole-grain country bread, 1 package zucchini (1/2 pound needed), 1 package grape tomatoes.

-- Staples: cornstarch, olive oil, salt, freshly ground black pepper.


Almond Chicken With Orange Honey Sauce

2 tablespoons cornstarch plus 1 teaspoon

Salt and freshly ground black pepper

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

2 teaspoons olive oil

1/2 cup orange juice plus 1 tablespoon

2 tablespoons honey

2 tablespoons sliced almonds

2 slices whole-grain country bread

Mix 2 tablespoons cornstarch and salt and pepper to taste on a plate. Add chicken cutlets, and coat both sides with the cornstarch. Heat oil in a nonstick skillet over medium-high heat. Add the cutlets, and sauté 2 minutes. Turn and sauté 2 minutes. A meat thermometer should read 165 degrees. Remove from the skillet, and add 1/2 cup orange juice scraping up the brown bits in the skillet. Add the honey, and mix until honey is dissolved. Mix the remaining 1 teaspoon cornstarch and 1 tablespoon orange juice together, and add to the skillet. Stir until the sauce starts to thicken, about 1 minute. Spoon sauce over chicken, and sprinkle almonds on top. Serve bread on the side. Makes 2 servings.

Per serving: 510 calories, 17 grams fat, 2.5 grams saturated fat, 9 grams monounsaturated fat, 125 milligrams cholesterol, 45 grams protein, 44 grams carbohydrates, 4 grams dietary fiber, 25 grams sugars, 180 milligrams sodium, 890 milligrams potassium, 500 milligrams phosphorus.

Exchanges: 2 starch, 1 fruit, 5 1/2 lean protein, 1 fat.

-- Recipe by Linda Gassenheimer


Garlic Zucchini and Grape Tomatoes

1/2 pound zucchini (about 2 cups)

1 teaspoon minced garlic

2 teaspoons olive oil

1 cup grape tomatoes

Salt and freshly ground black pepper

Wash zucchini and slice. Place in a microwave-safe bowl, and add the garlic. Cover with a plate or plastic wrap, and microwave on high 2 minutes. Remove and add the olive oil, tomatoes and salt and pepper to taste. Cover again, and let the tomatoes warm in the bowl while you prepare the chicken. Makes 2 servings.

Stovetop method: Heat oil in a nonstick skillet over medium-high heat. Add the garlic and zucchini. Sauté 3 minutes. Add the tomatoes, and sauté another 2 minutes. Add salt and pepper to taste. Makes 2 servings.

Per serving: 80 calories, 5 grams fat, 0.5 gram saturated fat, 3.5 grams monounsaturated fat, 0 milligrams cholesterol, 2 grams protein, 8 grams carbohydrates, 2 grams dietary fiber, 5 grams sugars, 15 milligrams sodium, 520 milligrams potassium, 70 milligrams phosphorus.

Exchanges: 1 vegetable, 1 fat.

-- Recipe by Linda Gassenheimer

From "Quick and Easy Chicken" by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from the American Diabetes Association. Gassenheimer's latest book is "Simply Smoothies: Fresh & Fast Diabetes-Friendly Snacks & Complete Meals," published by the American Diabetes Association. To order: 1-800-232-6733, shopdiabetes.org.