Dijon Glazed Chicken Breasts with Zucchini
Chicken, Dijon-based sauce, and zucchini are a classic French combination. This recipe is simple enough to make any time, yet special enough to impress guests with.
For this recipe, and for dozens of other Association-approved recipes, purchase The Mediterranean Diabetes Cookbook from our online store.
Serves: 4; Serving size: 1 piece chicken, 2 Tbsp sauce, and 1/2 cup zucchini
1/4 cup all-purpose flour
1 tsp salt
Freshly ground pepper, to taste
2 boneless, skinless chicken breasts (8 oz each), sliced in half width-wise making 4 (4 oz pieces)
1 Tbsp extra-virgin olive oil
2 cups fat-free or low-sodium chicken or vegetable stock
3 zucchini (about 6 oz each), cut into thin slices
2 Tbsp Dijon mustard
1/4 cup fresh Italian parsley, finely chopped
- Mix flour, salt, and pepper together in a large shallow bowl.Â Lightly coat each chicken breast and set aside.
- Heat olive oil over medium heat in a large, wide skillet.Â Add chicken and cook for 5 minutes on each side, or until brown, turning once. Pour stock over chicken. Arrange zucchini slices around the chicken, so that they are covered by the stock. Bring mixture to a boil. Reduce heat to low, cover, and simmer for 10-12 minutes or until chicken and zucchini are cooked through.
- With a slotted spoon, remove chicken and zucchini and place on a serving platter. Add mustard to remaining stock in the pan, and whisk to incorporate.Â Increase heat to high. Cook for a few minutes, or until sauce has thickened and barely coats the bottom of pan. Pour sauce over chicken and zucchini. Sprinkle fresh parsley over the top.
Healthy Living Tradition: Although it is botanically considered a fruit, zucchini is treated as a vegetable in culinary uses. It is low in calories, high in vitamin C, and full of antioxidants, making it a wonderful staple in Mediterranean households.
3 Lean Meat
Calories from Fat: 65
Total Fat: 7 g
Saturated Fat: 1.4 g
Cholesterol: 70 mg
Sodium: 585 mg
Total Carbohydrate: 12 g
Dietary Fiber: 2 g
Sugars: 3 g
Protein: 28 g
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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