University of Illinois Extension

Recipes for Diabetes - University of Illinois Extension

http://urbanext.illinois.edu/diabetesrecipes
ITALIAN CHICKEN

Ingredients

6 (4-ounces each) skinless, boneless chicken breasts
3 tablespoons flour
1 tablespoon olive oil
2 tablespoons onion, minced
½ teaspoon minced garlic
1 cup tomato sauce
½ teaspoon rosemary
¼ teaspoon pepper
½ teaspoon basil
½ teaspoon oregano

Directions

  1. Wash chicken pieces, pat dry. On a sheet of waxed paper, dredge chicken in flour.
  2. In a 10-inch nonstick skillet, heat oil over medium heat until hot. Add chicken and cook 2-5 minutes on each side, turning occasionally until lightly browned on all sides.
  3. Using tongs, remove chicken from skillet. Set aside.
  4. In same skillet, sauté onion and garlic until softened. Add tomato sauce and seasonings. Using wooden spoon, stir well.
  5. Cook, stirring frequently, until liquid is reduced by half (about 3 or 4 minutes).
  6. Return chicken to skillet. Cook until sauce thickens and chicken is heated through.
Total time: 35 minutes
Preparation time: 5 minutes
Nutrition Facts
Servings per Recipe: 6
Amount Per Serving
Calories 234 Calories from Fat 54
Total Fat 6 g
Cholesterol 96 mg
Sodium 331 mg
Carbohydrate 6 g
Dietary Fiber 1 g
Protein 36 g
Exchange 5 very lean meats, 1 vegetable
Carbohydrate Units 0

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