HONEY-DIJON CHICKEN*
Source of Recipe
Source: The Complete Diabetes Prevention Plan
List of Ingredients
Yield: 4 servings
- 3/4 teaspoon fines herbes or herbes de Provence
- 1/4 teaspoon garlic powder
- 1/4 teaspoon salt
- 1/4 teaspoon ground black pepper
- 1 pound chicken tenders or 1 pound boneless skinless chicken
breast, cut into 8 equal pieces and pounded 1/2-inch thick
- 1 tablespoon extra virgin olive oil
- 3 tablespoons thinly sliced scallions or finely chopped parsley
Sauce Ingredients:
- 1/4 cup plus 2 tablespoons chicken broth
- 1 tablespoon lemon juice
- 1 tablespoon Dijon mustard
- 1 tablespoon honey
Combine the herbs, garlic powder, salt and pepper and
sprinkle some of the mixture over both sides of the chicken pieces.
Coat a large nonstick skillet with the olive oil and
preheat over medium-high heat. Add the chicken and cook
for 2 minutes on each side, until nicely browned. Cover
the skillet and reduce the heat to medium. Cook for about
3 minutes, turning once, until the chicken is cooked through.
Remove the chicken from the skillet and set aside to keep warm.
Combine the sauce ingredients in a small bowl and stir to
mix. Add the sauce to the skillet and bring the mixture to
a boil over medium-high heat. Cook for a minute or 2, stirring
frequently, until reduced by half.
To serve, place 2 chicken pieces on each of 4 serving plates,
drizzle with some of the sauce, and top with a sprinkling of
scallions or parsley. Serve hot.
Nutritional Information Per Serving (1/4 of recipe):
Calories: 198, Carbohydrate: 6 g, Cholesterol: 66 mg,
Fat: 5.1 g, Saturated Fat: 0.9 g, Fiber: 0.2 g,
Protein: 26 g, Sodium: 367 mg, Calcium: 22 mg
Diabetic Exchanges: 3 Very Lean Meat, 1/3 Other Carbohydrate, 1/2 Fat
Recipe
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