DIABETIC RECIPES

ROASTED CHICKEN BREASTS MEDITERRANEAN

(MAKES 4 SERVINGS)

OLIVE OIL COOKING SPRAY

4 4-OUNCE (120 G) SKINLESS CHICKEN BREASTS, ALL VISIBLE FAT

REMOVED

3 LARGE CLOVES GARLIC, MINCED

1/2 SMALL ONION, MINCED, ABOUT 2 TABLESPOONS (30 G)

1 RED BELL PEPPER, SEEDED, DEVEINED AND CHOPPED

3 TOMATOES, PEELED, SEEDED, CHOPPED, ABOUT 3/4 POUND (360 G)

1/4 CUP (60 ML) DRY WHITE WINE

FRESHLY GROUND PEPPER

1/4 CUP(22.5 G) BASIL LEAVES, CUT INTO THIN SLICES, DIVIDED

EXTRA BASIL FOR GARNISH

PREHEAT OVEN TO 400° F ( 205° C., GAS MARK 6) COAT A NON-STICK SKILLET WITH COOKING
SPRAY AND SAUTÉ THE CHICKEN BREASTS UNTIL BROWN ON BOTH SIDES. REMOVE FROM PAN AND
SET ASIDE.
RE-COAT THE SKILLET. ADD THE GARLIC AND ONIONS, AND SAUTÉ, STIRRING FOR 3 MINUTES.
ADD THE BELL PEPPER, TOMATOES, WINE, AND PEPPER TO TASTE; COOK FOR ANOTHER 4
MINUTES.

PLACE THE CHICKEN BREASTS IN A OVEN PROOF DISH, PLACE HALF OF THE SLICED BASIL ON TOP,
AND POUR THE TOMATO SAUCE AROUND THE CHICKEN PIECES. COVER SECURELY WITH ALUMINUM
FOIL AND BAKE FOR 20-25 MINUTES OR UNTIL DONE.

REMOVE THE CHICKEN BREASTS TO A SERVING PLATTER AND THEN REDUCE THE SAUCE FOR 5
MINUTES UNTIL IT THICKENS. POUR OVER THE CHICKEN AND TOP WITH REMAINING BASIL. SERVE
EITHER HOT, OR AT ROOM TEMPERATURE.

PER SERVING: 169 CALORIES (10 % CALORIES FROM FAT), 28 G

PROTEIN, 2 G TOTAL FAT (0.4 G SATURATED FAT),
8 G CARBOHYDRATES, 2 G DIETARY FIBER, 66 MG
CHOLESTEROL, 84 MG SODIUM

DIABETIC 3 VERY LEAN MEAT, 0.5 CARBOHYDRATE (1.5

EXCHANGES: VEGETABLE)

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