Chicken is one of the most popular foods in the US. Served in restaurants and found in supermarkets across the country, chicken surpassed pork in popularity in American homes in 1985. In 1992, the white meat became more popular than beef. However, the history of America’s bird had humble beginnings. When first brought to American during Christopher Columbus’ second voyage, it remained sidelined on the plate as a paltry addition to the main course of pork and beef. But by the end of the 19th Century, the industrial revolution shifted the tide for chicken. Urbanized living forced its prices to become so elevated that it was welcomed only to the tables of the rich and well off.
By the 1970s, chicken consumption grew easily accessible in the forms of fast-food nuggets and savory chicken sandwiches. Today, the affordable and tasty option has more health benefits than its counterparts. Among them are building muscle, promoting heart and bone health, boosting immunity, relieving stress and reducing PMS symptoms. So, go grab some chicken and get cooking!
Recipe provided by Kim Beavers
Fried Vegetables with Rice & Chicken
Eggs & cooked chicken are two quick sources of protein combined with veggies and whole grains in this recipe for a nutritious weeknight meal.
1 tablespoon plus 1 teaspoon canola oil, divided
2 eggs, slightly beaten
24 ounces (2 bags) frozen stir fry vegetables
1 ½ cup shredded cabbage (about ½ a bag of coleslaw mix)
3 cups cooked brown rice, pre-cooked (can use leftover)
2 teaspoons minced garlic
2 teaspoons minced ginger
2 cups cooked chicken
4 tablespoons reduced-sodium soy sauce
2 tablespoons rice vinegar
3 teaspoons sesame oil
Hot sauce to taste
Sliced Scallions (optional garnish)
Heat one teaspoon oil in a large nonstick skillet or wok over medium-high heat. Add in the eggs, swirling to distribute evenly over the bottom. Cook for about 1 minute, or until set. Using a spoon, break the egg into small pieces. Transfer pieces to a plate. Wipe the skillet clean and add the remaining oil, once the pan is hot, add the vegetables and cabbage; cook until the vegetables are crisp-tender stirring frequently (about 4 minutes). Meanwhile, heat the rice until warm and place it in a serving dish (keep warm). Add garlic and ginger to the veggies; stir to combine.
Add the eggs, chicken, soy sauce, rice vinegar, hot sauce and sesame oil to the vegetables and combine.
Pour the vegetable mixture into the serving dish over the rice and serve with scallions.
Yield: 6 servings (serving size: 1 ½ cups)
Nutrition Breakdown: Calories 320, Fat 9g, Cholesterol 100mg, Sodium 500mg, Carbohydrate 38g, Fiber 5g, Protein 18g.
Diabetes Exchanges: 3 Vegetables, 1 ½ Starches, 2 Lean Meats, 1 Fat