Grilled Tuscan Chicken
The flavors of Tuscany "lemon, garlic, oregano, and sage" brighten this marinated chicken dish.
For this recipe, and for dozens of other Association-approved recipes, purchase Diabetes & Heart Healthy Meals for Two from our online store.
Serves: 2; Serving size: 3 ounces per serving
Prep time: 5 minutes
2 Tbsp fresh lemon juice
1 Tbsp white balsamic vinegar
1 medium garlic clove, minced
1/4 tsp dried oregano, crumbled
1/4 tsp dried sage
1/8 tsp pepper (coarsely ground preferred)
2 boneless, skinless chicken breast halves (about 4 oz each), all visible fat discarded, pounded to 1/2-in thickness
- In a medium nonmetallic bowl, stir together the lemon juice, vinegar, garlic, oregano, sage and pepper.
- Add the chicken, turning to coat. Cover and refrigerate for 30 minutes, turning once. Transfer the chicken to a plate and discard the marinade.
- Meanwhile, lightly spray the grill rack with cooking spray.
- Preheat grill on medium high. Grill the chicken for 4 to 5 minutes on each side, or until no longer pink in the center.
3 Lean Meat
Calories from Fat: 25
Total Fat: 3 g
Saturated Fat: 0.8 g
Trans Fat: 0 g
Polyunsaturated Fat: 0.6 g
Monounsaturated Fat: 1 g
Cholesterol: 65 mg
Sodium: 60 mg
Total Carbohydrate: 1 g
Dietary Fiber: 0 g
Sugars: 0 g
Protein: 24 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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