For those managing diabetes, maintaining a balanced diet that controls blood sugar levels while still delivering delicious flavors can be challenging. Lemon Herb Chicken is an ideal recipe that combines simplicity, nutrition, and taste. This dish, with its zesty lemon flavor and fragrant herbs, is not only diabetic-friendly but also easy to prepare and perfect for any meal.
Why Lemon Herb Chicken is Diabetic-Friendly
The key to a diabetes-friendly meal lies in its macronutrient composition. This Lemon Herb Chicken recipe is low in carbohydrates, rich in protein, and contains healthy fats, making it perfect for maintaining steady blood sugar levels. The use of fresh herbs and lemon provides flavor without added sugars or unhealthy fats.
Ingredients
- 4 boneless, skinless chicken breasts
- 1/4 cup fresh lemon juice (about 2 lemons)
- 2 tablespoons olive oil
- 3 cloves garlic, minced
- 1 tablespoon fresh rosemary, chopped
- 1 tablespoon fresh thyme, chopped
- 1 tablespoon fresh parsley, chopped
- Salt and pepper to taste
- Lemon slices and fresh herbs for garnish (optional)
Instructions
- Marinate the Chicken:
- In a small bowl, whisk together the lemon juice, olive oil, minced garlic, rosemary, thyme, parsley, salt, and pepper.
- Place the chicken breasts in a large resealable plastic bag or a shallow dish. Pour the marinade over the chicken, ensuring each piece is well coated. Seal the bag or cover the dish and refrigerate for at least 30 minutes, preferably 2-3 hours for maximum flavor.
- Preheat the Grill or Oven:
- If grilling, preheat the grill to medium-high heat.
- If using an oven, preheat to 375°F (190°C).
- Cook the Chicken:
- For the grill: Remove the chicken from the marinade and discard any remaining marinade. Grill the chicken for about 6-7 minutes per side, or until the internal temperature reaches 165°F (74°C) and the chicken is no longer pink in the center.
- For the oven: Place the chicken breasts on a baking sheet lined with parchment paper or lightly greased. Bake for 25-30 minutes, or until the internal temperature reaches 165°F (74°C).
- Rest and Serve:
- Once cooked, let the chicken rest for 5 minutes before slicing. This allows the juices to redistribute, ensuring moist and flavorful chicken.
- Garnish with lemon slices and additional fresh herbs if desired.
Serving Suggestions
Lemon Herb Chicken pairs well with a variety of diabetic-friendly side dishes:
- Steamed Vegetables: Broccoli, green beans, or asparagus seasoned with a little olive oil, salt, and pepper.
- Salad: A fresh garden salad with mixed greens, cucumbers, and cherry tomatoes dressed with a light vinaigrette.
- Quinoa or Brown Rice: A small serving provides fiber and complements the flavors of the chicken.
Nutritional Information (Per Serving)
- Calories: 220
- Protein: 28g
- Carbohydrates: 2g
- Dietary Fiber: 0.5g
- Sugars: 0g
- Fat: 11g
- Saturated Fat: 2g
- Sodium: 250mg
Benefits of Lemon Herb Chicken for Diabetics
- Low Carbohydrate Content: This dish is virtually carb-free, making it ideal for managing blood sugar levels.
- High Protein: Protein is essential for muscle repair and growth and helps in keeping you full, reducing the likelihood of overeating.
- Healthy Fats: Olive oil provides monounsaturated fats, which are heart-healthy and help in managing diabetes.
- Rich in Flavor: The use of herbs and lemon adds vibrant flavor without needing to rely on high-sugar or high-sodium ingredients.
Conclusion
Lemon Herb Chicken is a versatile, delicious, and diabetic-friendly recipe that can easily become a staple in your meal planning. Its simple preparation and nutritious profile make it an excellent choice for anyone looking to enjoy a healthy and tasty meal while managing their diabetes. With its fresh flavors and satisfying texture, this dish proves that healthy eating can be both enjoyable and beneficial for your health.
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