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Panko Ranch Chicken Strips with Dipping Sauce

By Charlotte on April 19, 2017 6:12 AM

Panko Ranch Chicken Strips with Grilley Soy Pepper petites 600.jpgBy Nancy S. Hughes, author The 4-Ingredient Diabetes Cookbook

I consider myself a lazy cook. I'm always looking for that shorter cut, that quicker way, anything to help me avoid work but, at the same time, I want my efforts to count.

So I created more than 160 recipes that use only 4 ingredients, meet the American Diabetes Association's nutritional standards, and are jam-packed with flavor like these pan-fried chicken strips.

Panko Ranch Chicken Strips with Dipping Sauce        

Serves: 4 ; Serving Size: 2 chicken tenderloins and 2 tablespoons sauce
Prep Time: 10 minutes ; Cook Time: 12 minutes

Place chicken in a medium bowl with 1/4 cup of the ranch dressing; toss until well coated. Place the breadcrumbs in a shallow pan, such as a pie pan. Coat chicken pieces, one at a time with the breadcrumbs and set aside.

Heat oil in a large skillet over medium-high heat. Add the chicken and immediately reduce to medium-low heat, cook 12 minutes or until golden and no longer pink in center, gently turning occasionally.

Remove from skillet, sprinkle with 1/8 teaspoon salt. Serve with remaining 1/2 cup ranch for dipping.


Calories                         340

Calories from Fat           140

Total Fat                          16.0 g

Saturated Fat                    2.5g

Trans Fat                          0.0 g

Cholesterol                     85 mg

Sodium                         390 mg

Potassium                    485 mg

Total Carbohydrate        17 g

Dietary Fiber                    1 g

Sugars                              4 g

Protein                             30 g

Phosphorus                    310 mg


Nancy Hughes 350.jpgNancy S. Hughes, author The 4-Ingredient Diabetes Cookbook

About the Author

Nationally recognized cookbook author Nancy S. Hughes specializes in traditional and healthy recipes for families and those on restricted diets. She has written 18 cookbooks, developed recipes for 58 additional cookbooks and has more than 7,500 published recipes to her credit. Nancy has worked with major corporations, health-focused organizations and magazines across the U.S. and Canada, including: the American Heart Association, Cooking Light, Better Homes and Gardens, Betty Crocker, Del Monte Food, the Canola Council, the National Processed Raspberry Council, the Rice Federation, eMeals, and Nestlé.

Recipe Excerpted from

The 4-Ingredient Diabetes Cookbook: Simple, Quick and Delicious Recipes Using Just Four Ingredients or Less!

Author: Nancy S. Hughes

Publisher: American Diabetes Association, Second Edition

Penned: Nov. 15, 2016

4-Ingredient Diabetes Ckbk 2nd ed 350.jpgWhat's Inside: More than 160 recipes for creating healthy meals from a few basic ingredients. This time-saving collection includes nutrition-packed ideas for breakfast (think Busy Day Breakfast Burrito), dinner (gotta try Sriracha Roasted Pork with Sweet Potatoes), dessert (like Oatmeal Cookie Apple Bowls) and everything in between. There's even a chapter devoted to vegetarian dishes (such as Open-Faced Grilled Pepper Goat Cheese Sandwiches) as well as more than 200 tricks, tips and shortcuts for every meal of the day. 

What's more, each recipe includes the American Diabetes Associations' approved meal exchanges and detailed nutrition information. Although perfect for anyone with diabetes, this wholesome guide will also appeal to anyone who'd like to eat healthier without spending a lot of time in the kitchen.

Time Out: 220 pages

On the Shelf: $18.95 paperback. Available where books are sold.

          Paperback                      Kindle

* Reprinted with permission from The 4-Ingredient Diabetes Cookbook by Nancy S. Hughes, ©2016 by the American Diabetes Association, Inc.

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Diabetes-Friendly Chicken Burrito Bowl

ChickenBurritoBowlEverydayDiabetes 600.jpg

By Laura Cipullo and Lisa Mikus, authors of Everyday Diabetes Meals
Image credit: Colin Erricson

Prepare your own Mexican quick fix with this Chipotle-inspired bowl. Carbs are moderated by filling the bowl with beans, extra veggies and chicken. No need for rice, since the beans count as carbs.


If you love tomatoes, increase the quantity to 1/2 cup, but note that the carbohydrates will also increase.

If preparing this recipe for one person, cut all of the ingredients in half. Or simply prepare the full recipe up to the end of step 2 and store leftover chicken and vegetable-bean mixture in separate airtight containers in the refrigerator for up to 2 days. Reheat in the microwave on High for 1 to 2 minutes, or until heated through, and continue with step 3.

Health Bite: The iron, calcium, magnesium, manganese, copper and zinc in black beans help to keep bones strong and healthy.

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