Molasses Drumsticks with Soy Sauce
A tasty and different chicken dish to try.
For this recipe, and for dozens of other Association-approved recipes, purchase The 4-Ingredient Diabetes Cookbook from our online store.
Serves: 4; Serving size: 2 drumsticks
Prep time: 10 minutes
Marinate time: 2 hours
Cook time: 25 minutes
Stand time: 3 minutes
1/4 cup lite soy sauce
2 Tbsp lime juice
8 chicken drumsticks, skin removed, rinsed, and patted dry
2 Tbsp dark molasses
- Stir the soy sauce and lime juice together in a small bowl until well blended. Place the drumsticks in a large zippered plastic bag. Add 3 tablespoons of the soy sauce mixture to the bag. Seal tightly and shake back and forth to coat chicken evenly.
- Refrigerate overnight or at least 2 hours, turning occasionally. Add the molasses to the remaining soy sauce mixture, cover with plastic wrap, and refrigerate until needed.
- Preheat broiler. Lightly coat the broiler rack and pan with nonstick cooking spray, place the drumsticks on the rack, and discard any marinade in the bag. Broil 6 inches away from the heat source for 25 minutes, turning every 5 minutes or until the drumsticks are no longer pink in the center. Place the drumsticks in a large bowl.
- Stir the reserved soy sauce mixture and pour it over the drumsticks. Toss the drumsticks gently to coat evenly and let them stand 3 minutes to develop flavors. Serve immediately.
3 Lean Meat
Calories from Fat: 56
Total Fat: 6 g
Saturated Fat: 2 g
Cholesterol: 102 mg
Sodium: 538 mg
Total Carbohydrate: 8 g
Dietary Fiber: 0 g
Sugars: 7 g
Protein: 32 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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