Lemon Chicken with Rosemary and Garlic

Lemon Chicken with Rosemary and Garlic
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.
Source: The Create-Your-Plate Diabetes Cookbook. Recipe Credit: . Photo Credit: Mittera.

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.

This recipe is from 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 1.9g
    • 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



  • garlic (minced)
    2 clove
  • juice and zest of 1 lemon
  • white wine
    2 tbsp
  • Cornstarch
    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


  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.

  • Recommended

    While making this, I made a rookie mistake. The recipe calls for 'fresh Rosemary.' I only had the dried variety in a can. When substituting dry herbs for fresh, you should reduce the amount that you use. The correct ratio is one tablespoon of fresh herbs to one teaspoon of dried herbs. In this case the recipe calls for two tablespoons of fresh rosemary, I should have used only two teaspoons of dried Rosemary. Instead, I used 2 tablespoons of dried. Needless to say, all you could taste was Rosemary. The kitchen smelled like a Christmas tree. I also only had half a lemon available and it definitely NEEDS the zest and juice of a whole lemon. Despite my blunders, the chicken tasted good, after scraping off the excess Rosemary. So I'm going to try this again, in the future, with proper ingredients.