Lemon Chicken with Rosemary and Garlic

Lemon Chicken with Rosemary and Garlic
Source: The Create-Your-Plate Diabetes Cookbook. Recipe Credit: . Photo Credit: Mittera.
Summary

Cooking chicken on the stovetop can be tricky, and if the breasts are too thick, they may not cook through. Your best bet is to use quick-cooking chicken tenders, or you can use a mallet to pound the same amount of chicken breasts to an even 1-inch thickness.

Complete your plate:
 Pair this protein entrée with a double serving of Collard Greens with Yellow Squash and half of a roasted sweet potato.

Find this recipe and more in The Create-Your-Plate Diabetes Cookbook, by Toby Amidor, MS, RD, CDN, FAND

 

  • Prep time
    15 min
  • Cook time
    13 min
  • Servings
    4 Servings
  • Serving size
    5 ozs
Nutrition Facts

Nutrition Facts

4 Servings

  • Serving Size
    5 ozs
  • Amount per serving Calories 230

  • Total Fat 10g
    • Saturated Fat 2g
    • Trans Fat 0g
  • Cholesterol 80mg
  • Sodium 190mg
  • Total Carbohydrate 3g
    • Dietary Fiber 0g
    • Total Sugars 0g
    • Added Sugars 0g
  • Protein 30g
  • Potassium 270mg
  • Phosphorus 220mg

Choices/Exchanges: 4 Lean protein, 1 Fat

Ingredients

Ingredients

  • garlic (minced)
    2 clove
  • juice and zest of 1 lemon
    1
  • white wine
    2 tbsp
  • corn starch
    2 tsp
  • chicken tenderloins
    1 1/4 lbs
  • salt
    1/4 tsp
  • black pepper
    1/8 tsp
  • olive oil
    2 tbsp
  • fresh rosemary
    2 tbsp
Directions

Directions

  1. In a small bowl, whisk together the lemon juice, wine, and cornstarch. Set aside.

  2. Sprinkle both sides of the chicken with the salt, black pepper, and lemon zest.

  3. Heat the olive oil in a medium skillet over medium heat. Add the rosemary and garlic and cook until fragrant, 30 seconds. Add the chicken and cook until a thermometer inserted into a chicken tender reaches 165°F, 5 minutes on each side. Add the lemon juice mixture and toss to coat. Continue cooking for 3 minutes; the liquid will slightly thicken. Serve warm.

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