Chicken Osamara


Chicken Osamara

EDR Chicken Osamara
1 (4-ounce) chicken breast and 1 tablespoon sauce
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." Just one bite and you'll know why this is one of our most-popular dinner recipes!

What You'll Need

  • 2 (4-ounce) 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.


  • 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

  • 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 444mg 18 %
  • Total Carbohydrates 13g 4 %
  • Dietary Fiber 1.3g 5 %
  • Sugars 2.5g 0 %

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What can use in place of the wine?

Good afternoon! You can use chicken broth in place of wine and this recipe will be delicious!

ditch the rosemary parsley and lemon zest.. add 1 teaspoon oregano and juice of at least 1/2 lemon or more double the minced ..use a fork to penetrate the meat then marinate at least an hour very good!

A word was left out it was meant to say "double the minced garlic"


Many years ago, when I worked in Venezuela. I had an exchange student staying with me for a few days. I was out of the apartment and he answered the phone and took a message. When I returned, there was this message from "Osamara" and I was to call because it was urgent. The problem was, I had no clue who "Osamara" could be. It turned out to be my friend and associate ...Rosemary. In her honor, and his I renamed and reimagined my "old" Rosemary chicken recipe. Enjoy, be healthy, be Decadent Ward Alper, THE Decadent Diabetic

What does Osomara mean? thank you!


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