Diabetic HONEY-DIJON CHICKEN
Yield: 4 servings Source: The Complete Diabetes Prevention Plan Info: http://diabeticgourmet.com/book_archive/details/60.shtml INGREDIENTS - 3/4 teaspoon fines herbes or herbes de Provence - 1/4 teaspoon garlic powder - 1/4 teaspoon salt - 1/4 teaspoon ground black pepper - 1 pound chicken tenders or 1 pound boneless skinless chicken breast, cut into 8 equal pieces and pounded 1/2-inch thick - 1 tablespoon extra virgin olive oil - 3 tablespoons thinly sliced scallions or finely chopped parsley Sauce Ingredients: - 1/4 cup plus 2 tablespoons chicken broth - 1 tablespoon lemon juice - 1 tablespoon Dijon mustard - 1 tablespoon honey DIRECTIONS Combine the herbs, garlic powder, salt and pepper and sprinkle some of the mixture over both sides of the chicken pieces. Coat a large nonstick skillet with the olive oil and preheat over medium-high heat. Add the chicken and cook for 2 minutes on each side, until nicely browned. Cover the skillet and reduce the heat to medium. Cook for about 3 minutes, turning once, until the chicken is cooked through. Remove the chicken from the skillet and set aside to keep warm. Combine the sauce ingredients in a small bowl and stir to mix. Add the sauce to the skillet and bring the mixture to a boil over medium-high heat. Cook for a minute or 2, stirring frequently, until reduced by half. To serve, place 2 chicken pieces on each of 4 serving plates, drizzle with some of the sauce, and top with a sprinkling of scallions or parsley. Serve hot. Nutritional Information Per Serving (1/4 of recipe): Calories: 198, Carbohydrate: 6 g, Cholesterol: 66 mg, Fat: 5.1 g, Saturated Fat: 0.9 g, Fiber: 0.2 g, Protein: 26 g, Sodium: 367 mg, Calcium: 22 mg Diabetic Exchanges: 3 Very Lean Meat, 1/3 Other Carbohydrate, 1/2 Fat Sugar Says: People are like stained glass windows: They sparkle and shine when the sun is out, But when the darkness sets in, their true beauty is revealed only if there is a light shining from within. --~--~---------~--~----~------------~-------~--~----~ Access the Recipes And More list archives at: http://www.mail-archive.com/recipesandmore%40googlegroups.com/ Visit the group home page at: http://groups.google.com/group/RecipesAndMore -~----------~----~----~----~------~----~------~--~---
