Sweet Spice Rubbed Chicken
Combining brown sugar with savory spices gives a rich, deep coloring to the chicken in this dish. Oh, and it tastes divine!
For this recipe, and for dozens of other Association-approved recipes, purchase The Heart-Smart Diabetes Kitchen from our online store.
Serves: 4; Serving size: 1 1/4cup
4 boneless, skinless chicken breast halves (4 oz each), rinsed patted dry, and
pounded to 1/4-inch thickness
1 Tbsp packed dark brown sugar
1 tsp ground coriander
1/2 tsp garlic powder
1/2 tsp black pepper
1/4 tsp salt
1/4 tsp ground cumin
1 Tbsp canola oil
1 tsp Louisiana-style hot sauce, or to taste
1 lime, cut into 4 wedges (optional)
- Place chicken on a platter. Stir together all remaining ingredients, except lime, in a small bowl. Spoon half of spice mixture on top of chicken pieces; spread evenly with the back of a spoon. Let stand 15 minutes in the refrigerator.
- Coat a grill pan with cooking spray, and heat over medium-high heat. Add chicken, seasoned side down, and cook 4 minutes. Spoon remaining spice mixture over chicken, turn, and cook 3-4 minutes or until no longer pink in the center and juices run clear. Serve with lime wedges.
Flavorful tip: The canola oil ties all of the ingredients together and spreads them evenly over the chicken while keeping the spices from burning.
3 Lean Meat
Calories from Fat: 55
Total Fat: 6 g
Saturated Fat: 1 g
Trans Fat: 0 g
Cholesterol: 65 mg
Sodium: 215 mg
Total Carbohydrate: 4 g
Dietary Fiber: 0 g
Sugars: 3 g
Protein: 12 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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