Cooking With Diabetes "Chicken Done Right"

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Cooking With Diabetes "Chicken Done Right"



Tip of the day:  Many people, who focus on healthier eating, reach for chicken breast.  And why not?!  It is high in protein and lean on fat.  Unfortunately, most of us get sick of eating dried out chicken breast.  Well, for those of you who fall into this category, have I got the solution for you!  Marinade, marinade, marinade!  The trick to a great marinade is using half oil and half acid (yogurt, vinegar, lemon juice) with LOTS of fresh herbs.  Most people tend to use too much oil which dilutes the flavor and doesn’t allow the acid to break down the breast.  But, be careful, marinating for too long can turn your delicious gem to mush.

Recipe of the day:  “Cilantro Lime Chicken”

  • 4 chicken breasts
  • 2 tablespoons chopped cilantro
  • 1 lime, zested and juiced
  • 1 tablespoon honey or sugar substitute
  • 1/4 cup of olive oil
  • 2 cloves garlic, minced
  • Salt and pepper to taste

In a gallon size Ziploc bag, combine everything except for the chicken breast.  Close the bag, and shake/mash well.  Reopen the bag and add the chicken breast.  Close the bag and toss the chicken breast around so as the marinade is thoroughly coating the breasts.  Refrigerate for one hour.  To cook the chicken breast, you can either:

-  Grill the chicken over an open flame barbeque (ensuring to brush marinade over chicken every few minutes, stop marinating 5 minutes before cooked to completion for food safety purposes, cook to internal temp of 165)

-  Or, bake the chicken at 375 degrees for 45-50 min, cook to internal temp of 165, and heat up the left over marinade till bubbles form.  This can be used as a dipping sauce or pour over cooked chicken.

Serve chicken over your favorite steamed veggies and enjoy!

 

 Adapted from diabetes.org

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