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Healthy Diabetic Cooking: 21 Diabetic Recipes for Healthy Eating

The ultimate starter kit for low sugar recipes: 21 Diabetic Recipes for Healthy living!

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Chicken Osamara

 Chicken Osamara

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."

Serves: 2

Serving Size: 1 chicken breast

Cooking Time: 15 min

What You'll Need:
  • 2 boneless, skinless chicken breasts
  • 3 tablespoons olive oil, divided
  • salt, to taste
  • pepper, to taste
  • 1/2 lemon, zested
  • 1 clove garlic, grated
  • 1 tablespoon fresh rosemary
  • 1 tablespoon chopped fresh parsley
  • 2 tablespoons all-purpose flour
  • 1 shallot, thinly sliced
  • 1/2 lemon, juiced
  • 1/2 cup dry white wine
  • 1 teaspoon Dijon mustard
What To Do:
  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. Plate the chicken breasts and top with sauce.
Notes
  • 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 InformationServings Per Recipe: 2

  • Amount Per Serving % Daily Value *
  • Calories 402
  • Calories from Fat 213
  • Total Fat 24g 36 %
  • Saturated Fat 3.6g 18 %
  • Trans Fat 0.0g 0 %
  • Protein 25g 50 %
  • Amount Per Serving % Daily Value *
  • Cholesterol 70mg 23 %
  • Sodium 449mg 19 %
  • Total Carbohydrates 13g 4 %
  • Dietary Fiber 1.3g 5 %
  • Sugars 2.5g 0 %
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