ROSEMARY CHICKEN

Rosemary Chicken is sure to be a crowd pleaser! Simple yet tasty! Use the ingredients below and toss on the grill or in the skillet as described in this recipe. Pair with a salad for a quick, healthy and tasty meal.

  • 2.5 lb Chicken  (Broiler-fryer )
  • 1 pinch Salt and pepper (To taste )
  • 4 Qty Garlic  (cloves)
  • 1 tsp Rosemary (dried )
  • 1/4 C Wine (dry  white )
  • 1/4 C Chicken broth  (Homemade or low sodium)

  1. Preheat broiler. 

  2. Remove skin from chicken. Season with salt and pepper.  Place in a broiler pan.  Broil for 5 minutes on each side until lightly browned; remove from broiler. 

  3. Place chicken, garlic, rosemary, wine, and broth in a large saucepan.  Cook over medium heat for about 30 minutes until tender, turning once. 

NUTRITIONAL INFORMATION PER SERVING 

Serving Size 3 oz.  

Total Fat 6g

Saturated Fat <1g

Cholesterol 75mg 

Fiber 0g

Carbohydrates 1g

Protein 25g

Sodium 130mg

Diabetic Exchanges:  3 lean meat 

CHICKEN SKEWERS

Perfect recipe for summer time grilling. Easy to make ahead and take to a tailgating or picnic grilling party. No dishes required! Prep ahead, toss in a gallon ziplock bag, throw transport on ice and head out on your adventure.

  • 1,5 Lbs Chicken Breast (Skinless)
  • 1 Tbls Balsamic Vinegar or Red Wine Vinegar
  • 1/3 Cup Wine (White or Red)
  • 1/2 Cup Chutney
  • 1/4 Cup Olive Oil
  • 3 Whole Pepperds (Green, Yellow, Red (Seeded and cut into 1/2 inch square)

  1. Cut the chicken into 3/4 inch cubes. Put in a large mixing bowl. Add the vinegar, wine, chutney and olive oil and stir to combine. Marinate in the refrigerator for at least 4 hours or overnight

  2. Drain the chicken and put on 6 inch long skewers, alternating chicken and bell peppers. Broil or grill over hot coals for 8 to 10 minutes. Serve hot. Yield 40 skewers.

* Nutrition information is estimated based on the ingredients, cooking instructions and each recipe.  Intended for informational purposes only. Please note that nutrition details may vary based on preparation, origin and freshness of ingredients.  Please consult with your doctor if you have any concerns with ingredients or nutritional information.

Serving size=3 skewers

Total fat=3g

Saturated fat=1g

Cholesterol=41mg

Fiber=min.g

Carbohydrates=2g

Protein=11g

Sodium=43mg

Diabetic Exchanges:  1 lean meat and 1 vegetable

CHICKEN

BAKED CHICKEN PARMESAN

Diabetic Exchange=3 lean meat and 1/3 starch. Crispy Italian Baked Chicken is delish as the main served with a side of vegetables or on top of a salad or served over pasta. A low fat and healthy alternative to fried chicken.

  • 3 Lbs Chicken (Boneless, Skinless, thighs or breast, cut)
  • 1/2 C Corn Flakes (Crushed)
  • 1 Tbsp Parmesan Cheese (Grated)
  • 1 Tsp Italian Seasoning (Dried)
  • 1 Tbsp Parsley Flakes (Dried)
  • 1/2 Tsp Garlic (Powder)

  1. Preheat oven 350 degrees. Remove chicen skin if not skinless. Rinse with cold water and place in a ziplock back. Assemble remaining ingredients in food copper with a metal blad and mix until crumbled. Add the remaining ingredients to the ziplock bag and seal-shake until coated.

  2. Prepare shallow baking pan by covering with tinfoil or by spraying non-stick oil on the entire surface. If you are using a crisper basket, spray it with non-stick and sit the basket on top of the foiled pan. Arrange chicken pieces with the thicker pieces towards the outside of the dish. Cook for 15 minutes and flip chicken gentle with a fork. Cook for another 15 minutes. Test a piece to ensure no pink can be seen in the center of the thickest piece and juices run clear when pressed with a fork.

* Nutrition information is estimated based on the ingredients, cooking instructions and each recipe.  Intended for informational purposes only. Please note that nutrition details may vary based on preparation, origin and freshness of ingredients.  Please consult with your doctor if you have any concerns with ingredients or nutritional information.

Serving size=3oz

Total Fat=4g

Saturated Fat=less than 1g

Cholesterol=48mg

Fiber=0g

Calories=139

Carbohydrates=3.8g

Protein=22g

Sodium=117mg

FISH

FLOUNDER CREOLE

Diabetic Exchange: 3 very lean meat, 1 vegetable and 1/2 fat (if served over rice + 1 starch). Baked Flounder Creole gives a kick to one of the healthiest foods on the market, fish. Serve over rice with a side of asparagus for a new twist to spice up your menu.

  • 1 Medium Green Pepper (Cut into thin strips)
  • 1/2 Cup Green Onions (Chopped)
  • 1 Clove Garlic (Minced)
  • 1 Tbsp Olive Oil
  • 15 Ounce Tomatoes (Stewed no salt)
  • 8 Ounce Tomato sauce (No salt)
  • 1 Tsp Thyme leaves (Dried)
  • 1 Leaf Bay
  • 4 Ounce Flounder fillets (6) (6 (one fillet per person))

  1. Preheat oven to 375 degrees F. Saute green pepper, onions, and garlic in olive oil until tender, about 5 minutes. Stir in tomatoes, tomato sauce, thyme, and bay leaf. Simmer for 15 to 20 minutes to blend flavors.

  2. Place the flounder fillets in casserole sprayed with nonstick spray. Spoon sauce over the fish. Bake for 15 to 20 minutes until the fish flakes with a fork. Serve over bed of white rice.

  3. *Rice (206 calories) and a side of asparagus (six spears-22 calories) is not calculated in the recipe. One-half cup of rice would be 1 starch and 1 serving of asparagus would be 1 additional vegetable.

* Nutrition information is estimated based on the ingredients, cooking instructions and each recipe.  Intended for informational purposes only. Please note that nutrition details may vary based on preparation, origin and freshness of ingredients.  Please consult with your doctor if you have any concerns with ingredients or nutritional information.

Serving size=1 Fillet and 1/3 C sauce

Total Fat=2.3g

Saturated Fat=0g

Cholesterol=0mg

Fiber=.7g

Carbohydrates=9.8g

Protein=20.6g

Sodium=123mg