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The Recipe Instructions |
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Ingredients
2 each whole skinless & boneless chicken b, reasts, about 1/
1 olive oil cooking spray
1 small onion, about 3 oz., chopped
1 cl garlic, finely chopped
1/2 lb fresh mushrooms, sliced
1/3 cup balsamic vinegar
1/2 cup dry white wine
1 freshly ground pepper to taste
1/2 tsp salt - optional
1 tbsp fresh rosemary leaves or 1 tsp. dri, ed
1 tsp unsalted butter
1 fresh rosemary sprigs for garnish
Directions
SOURCE: The Joslin Diabetes Gourmet Cookbook by Bonnie Sanders Polin,
Ph.D., and Frances Towner Giedt, copyright 1993, ISBN #0-553-08760-6.
Formatted into MM by Ursula R. Taylor.
Almost every French bistro serves a version of this homey dish. Our
recipe uses balsamic vinegar and fresh rosemary for a wonderfully simple
and slightly Italian variation. Serve with steamed or boiled potatoes and a
salad of baby lettuce.
Remove all visible fat from chicken. Spray a large nonstick skillet with
cooking spray. Brown chicken breasts over medium-high heat for 3 minutes
per side. Transfer chicken to a plate. Add onion, garlic, and mushrooms to
same skillet. Reduce heat to low and saute until onion is translucent but
not browned, about 3 minutes. Add vinegar, wine, pepper, salt, and
rosemary. Bring mixture to a simmer. Return chicken pieces to skillet.
Cover and simmer until chicken breasts are cooked through, about 20
minutes.
Transfer chicken to a heated serving platter. Cook sauce over high heat
until reduced to about 1/2 cup. Remove from heat and whisk in butter. Pour
sauce over chicken; garnish with rosemary sprigs.
Makes 4 servings.
PER SERVING: calories - 200, protein - 28 g, carbohydrate - 11 g, fat -
4 g, calories from fat - 18%, dietary fiber - 1 g, cholesterol - 74 mg,
sodium 337 mg, potassium - 452 mg. JOSLIN EXCHANGES: 3 low-fat meat and 2
vegetables.
Servings: 4
Diet Chicken Breasts With Balsamic Vinegar Sauce Recipe brought to you by Diet Recipes To-Go
Types of dietThe Glycaemic Index Diet The gi (or glycaemic index) nutrition system is linked to the gi (or glycaemic index), a list showing foods and a score illustrating the ease with which the glucose and energy in the food gets changed to glucose in the dieters system. The believe is that slow release food types (ie those foods with a low Gi score), suppress your appetite and mean that you can reduce your consumption of food without feeling hungry. It is also extremely beneficial for individuals with diabetes, as the low GI foods are beneficial in reducing surges in blood glucose amount. The low calorie diet Put simply, the low calorie diet says that if you are going to lose weight, it is important to cut down on calories than you use. Definition of a calorie? A calorie is a unit of measurement for energy. A food calorie is the amount of heat required to raise 1 kilogram of water 1 degree centigrade. If a food type has more calories, then it will provide your body with more energy when it is eaten. Foods low in calories include brussels sprouts, mushrooms, grapefruit, beef, and low-fat cheese. The brassica family, Superfoods that help with Dieting (includes Arugula, Brussels sprouts, Turnip greens and Chinese cabbage) These cruciferous vegetables are packed with vitamins (including vitamin c and folate), minerals (including potassium and selenium), fibre, chlorophyll, antioxidents, isothiocyanates, and indole-3-carbinol. Of many other beneficial effects, some of these nutrients are believed to reduce the risk of cancer. |