Grilled Chicken with Asian-Ginger Sauce
You can serve this as is, or make 2 cups cooked brown rice tossed with 2 tablespoons finely chopped green onion, divided into ½ cup servings, to catch the sauce.
For this recipe, and for dozens of other Association-approved recipes, purchase 15-Minute Diabetic Meals from our online store.
Nancy Hughes“Make the grill do the work by multi-tasking! Throw on veggies coated with cooking spray about 5 minutes before your entree is done. Throw slices of bread on for a couple of minutes...but watch them closely so they do not to burn. Then simply rub your bread with a piece of garlic. No butter needed. All the veggies need is some freshly ground black pepper. Hope you're hungry!"
Serves: 4; Serving size: 3 ounces cooked chicken and 1 tablespoon sauce
1 Tbsp sugar
1 Tbsp lite soy sauce
2 Tbsp cider vinegar
1 Tbsp canola oil
1 to 2 tsp grated ginger
4 4-oz boneless skinless chicken breasts, rinsed and patted dry
1 tsp coarsely ground black pepper
1. Whisk together the sugar, soy sauce, vinegar, oil, and ginger in a small bowl. Reserve 2 tablespoons of the mixture in a separate small bowl.
2. Sprinkle both sides of the chicken with the black pepper, pressing down lightly with your fingertips to adhere.
3. Lightly coat a grill pan or nonstick skillet with cooking spray and place over medium-high heat. Using the 2 tablespoons of reserved sauce, brush 1 tablespoon on the chicken and cook for 5 to 6 minutes. Turn, brush with the remaining tablespoon, and cook an additional 5 to 6 minutes or until no longer pink in the center.
4. Place on serving platter and spoon remaining sauce evenly over all.
4 Lean Meat
Calories from Fat: 55
Total Fat: 6.0 g
Saturated Fat: 1.0 g
Trans Fat: 0 g
Cholesterol: 65 mg
Sodium: 345 mg
Total Carbohydrate: 4 g
Dietary Fiber: 0 g
Sugars: 4 g
Protein 25 g
Nancy Hughes is the author of 13 cookbooks and is a recipe developer who has contributed to more than 50 cookbooks for organizations such as the American Diabetes Association, American Heart Association, Better Homes & Gardens, Cooking Light, Weight Watchers, Betty Crocker, Diabetic Cooking, and CanolaInfo. She is also the author of The 15-Minute Diabetic Meals Cookbook and The 4-Ingredient Diabetes Cookbook.
Not all recipes presented here are necessarily appropriate for all people with diabetes, nor will all recipes fit into every meal plan. No two meal plans are alike. Work with your health care provider, diabetes educator or dietitian to design a meal plan that's right for you, and includes the foods you love. A key message for people with diabetes is "Carbs Count." Foods high in carbs (carbohydrates) -- bread, tortillas, rice, crackers, cereal, fruit, juice, milk, yogurt, potatoes, corn, peas, sweets -- raise your blood glucose levels the most.
For many people, having 3 or 4 servings of a carb choice at each meal and 1 or 2 servings at snacks is about right. Keep an eye on your total number of servings. For example, if you choose to have dessert, cut back on potatoes.
Round out your meals with a serving of:
- Meat (such as fish or chicken) or meat substitute (such as beans, eggs, cheese, and tofu) about the size of a deck of cards and
- Non-starchy vegetables (such as broccoli or lettuce). If you have three (3) or more servings of non-starchy vegetables, count them as a carbohydrate choice. Three (3) servings is equal to 1 1/2 cups of cooked vegetables, or three (3) cups of raw vegetables.
Check your blood glucose to see how your food choices or these recipes affect your blood glucose. If your meal plan isn't working for you, talk to your dietitian about making a new one.
Along with exercise and medications (insulin or oral diabetes pills), nutrition is important for good diabetes management. By eating well-balanced meals in the correct amounts, you can keep your blood glucose level as close to normal (non-diabetes level) as possible.
The recipes on this page are only a part of what is offered in recipe books from the American Diabetes Association. Many also include information on meal planning, portion control, food buying and seasoning, as well as general cooking hints and tips for people with diabetes.
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