Healthy Diabetic Cooking: 21 Diabetic Recipes for Healthy Eating

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All-American Diner Chicken

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SERVES: 6

SERVING SIZE: 1 chicken breast + 6 ounces vegetables

COOK TIME: 35 Min

We call this our All-American Diner chicken because only a classic diner could turn out this much flavor this fast! With chicken this tasty, your friends will be asking where you picked it up, but we know it's all you.

What You'll Need

1/4 cup all-purpose flour*
6 (4-ounce) boneless, skinless chicken breast cutlets
2 tablespoons olive oil
3 cloves garlic, crushed
2 onions, cut in half and sliced
2 red bell peppers, cut into 1/2-inch strips
1/2 cup dry white wine
1 low-sodium chicken bouillon cube*
1 teaspoon dried tarragon*
1/2 teaspoon salt
1/2 teaspoon black pepper

What to Do

Place the flour in a shallow dish. Coat the chicken cutlets with flour.
In a large nonstick skillet, heat the olive oil over medium-high heat. Add the chicken, and cook for 3 to 4 minutes per side, or until golden. Remove the chicken to a platter; set aside.
Add the garlic, onions, and bell peppers to the skillet, and sauté for 5 to 8 minutes, until the peppers are crisp-tender.
Return the chicken to the skillet; spoon the vegetables over the chicken. Add the wine, bouillon, tarragon, salt, and black pepper; stir until the bouillon is dissolved.
Cover, and cook over low heat for 18 to 20 minutes, or until no pink remains in the chicken. Serve topped with the vegetables and sauce.

Notes

*To make this a gluten-free recipe, use tapioca flour instead of all-purpose flour, gluten-free bouillon, and seasoning with no added starch from a gluten-containing source.

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Nutritional InformationShow More

Servings Per Recipe: 6

Amount Per Serving % Daily Value *
Calories 226
Calories from Fat 69
Total Fat 7.7g 12 %
Saturated Fat 1.3g 7 %
Trans Fat 0.0g 0 %
Protein 25g 51 %

Amount Per Serving % Daily Value *
Cholesterol 73mg 24 %
Sodium 488mg 20 %
Total Carbohydrates 8.9g 3 %
Dietary Fiber 1.1g 5 %
Sugars 2.4g 0 %

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scard 7719628

Nov 08, 2019

This was delicious. The only changes I made were instead of cutlets I shredded a rotisserie chicken and doubled the sauce. I served this with mashed potatoes to 3 adults and their were no leftovers. And we were all saying OOH This is so good!!