Wednesday, July 29, 2015

Diabetes Carb-Control Cookbook: Cheddar-Sauced Chicken and Veggies


I think this is one of my favorite blog recipes yet, and that's saying something. 

Again, since this has been sitting in my drafts folder forever, I don't have too terribly much to say about it except that every terrible "Diabetic Friendly" cookbook out there needs to take note of the Diabetes Carb-Control Cookbook.  I could have saved myself a lot of effort and terrible meals if I'd known about this one sooner.

It's got chicken.  It's got veggies.  It's got lots of cheese.  (I possibly most definitely added more cheese than the recipe called for.)  There's nothing else you need.  (Except maybe dessert...possibly a popsicle...but we'll get to that on Friday!)


Cheddar-Sauced Chicken and Veggies
Serves 4 (Serving size 3 oz. chicken, 3/4 cup veggies, 1/4 cup sauce)



Ingredients



2 cups cauliflower florets, cut into 1-inch pieces
1 cup sliced carrots
3 medium to large red potatoes, cut into small cubes
2 Tbsp. olive oil, divided
1 1/4 lb. chicken  (I used thighs)
1/4 tsp. paprika
1/4 tsp. black pepper
1/2 tsp. salt, divided
1 Tbsp. flour
1 cup milk
3 oz. sharp cheddar cheese, shredded
1/4 tsp. cayenne pepper (optional, except not optional)
Pinch of ground nutmeg


Preheat oven to 425°F.

Toss the veggies with 1 Tbsp. olive oil until they're well coated.  Line a baking sheet with aluminum foil and arrange the veggies on the sheet in a single layer.

Place the chicken on the baking sheet with the veggies and sprinkle with paprika and pepper.  Bake until chicken reaches 165°F, 15 to 18 minutes.  Stir the vegetables after 10 minutes.

Remove sheet from oven and sprinkle with 1/4 tsp. salt.  Set aside.

Over medium-low heat, heat the other 1 Tbsp. of oil in a medium saucepan.  Whisk in the flour until smooth.  Gradually whisk in the milk until it's smooth again.  Cook the sauce, stirring frequently, until thickened.

Remove the sauce from the heat and stir in the cheese, 1/4 tsp. salt, and cayenne if you're using it (you should definitely use it!)

Place the chicken in the center of your serving platter and arrange the veggies around the chicken.  Spoon the sauce over the platter and sprinkle lightly with nutmeg.  (The nutmeg sounds weird, but trust me.  It takes it to a whole other level.)




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