- SERVING SIZE
- 1 chicken breast
- COOK TIME
- 15 Min
This recipe comes to us from Ward Alper, better known as THE Decadent Diabetic, who says, "This recipe is a big hit among my fans. It is very easy to make, and the ingredients are readily available, but used in a new way. It gives us more choices for expanding our diabetes diet."
What You'll Need:
2 boneless, skinless chicken breasts
3 tablespoons olive oil, divided
salt, to taste
pepper, to taste
1 clove garlic, grated
1 tablespoon fresh rosemary
1 tablespoon chopped fresh parsley
2 tablespoons all-purpose flour
1 shallot, thinly sliced
cup dry white wine
1 teaspoon Dijon mustard
What To Do:
- Between two sheets of plastic wrap or waxed paper, using a rolling or flat-bottomed heavy skillet, pound chicken breasts to 1/2-inch thickness.
- In a bowl, top chicken breasts with 1 tbsp. oil, salt, pepper, lemon zest, garlic, rosemary, and parsley; place in fridge for at least 40 minutes or overnight.
- Lightly dredge the chicken breasts in flour and allow to dry for 2-3 minutes. Heat 1 tbsp of oil over medium heat; cook chicken breasts for 3-5 minutes per side or until chicken is nicely browned and cooked through. Remove chicken from pan.
- In same pan, add 1 tbsp of olive oil. Cook shallot for a minute or until soft, but not brown. Add lemon juice, white wine, and mustard; cook for 2-3 minutes until slightly reduced.
- Plate the chicken breasts and top with sauce.
Check out THE Decadent Diabetic's other delicious recipes here: THE Decadent Diabetic
If you'd rather not cook with wine, the same amount of chicken stock can be used in place of it.
Nutritional InformationShow More
Servings Per Recipe: 2
Calories from Fat
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