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The Recipe Instructions |
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Ingredients
2 boneless skinless chicken breast ha, (abt 3 oz ea)
1/4 cup fresh lime juice
3 tbsp honey mustard, divided
2 tsp olive oil
1/4 tsp ground cumin
1/8 tsp garlic powder
1/8 tsp ground red pepper
3/4 cup fat-free reduced-sodium chicken bro, plus
2 tbsp fat-free reduced-sodium chicken bro, divided
1/4 cup uncooked rice
1 cup broccoli florets
1/3 cup matchstick carrots
Directions
Rinse chicken. Pat dry with paper towels. Place in resealable plastic
food storage bag. Whisk together lime juice, 2 tablespoons mustard, olive
oil, cumin, garlic powder and red pepper. Pour over chicken. Seal bag.
Marinate in refrigerator 2 hours.
Combine 3/4 cup chicken broth, rice and remaining 1 tablespoon mustard in
small saucepan. Bring to a boil. Reduce heat and simmer, covered, 12
minutes or until rice is almost tender. Stir in broccoli, carrots, and
remaining 2 tablespoons chicken broth. Cook, covered, 2 to 3 minutes more
or until vegetables are crisp-tender and rice is tender.
Meanwhile, drain chicken; discard marinade. Prepare grill for direct
grilling. Grill chicken over medium coals 10 to 13 minutes or until no
longer pink in center. Serve chicken with rice mixture.
This recipe yields 2 servings.
Exchanges Per Serving: 2 Starch, 3 Meat.
Nutrition Facts: Calories 312; Calories from Fat 21%; Total Fat 7g;
Saturated Fat 1g; Protein 25g; Carbohydrates 35g; Cholesterol 52mg;
Sodium 152mg; Dietary Fiber 2g.
Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"08-19-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"
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Per Serving (excluding unknown items): 211 Calories; 8g Fat (32.9% calories
from fat); 30g Protein; 7g Carbohydrate; 1g Dietary Fiber; 68mg
Cholesterol; 394mg Sodium. Exchanges: 0 Grain(Starch); 4 Lean Meat; 1/2
Vegetable; 0 Fruit; 1 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0
Contributor: n/a
Preparation Time: 0:00
Servings: 2
Diet Lime-Mustard Marinated Chicken Recipe brought to you by Diet Recipes To-Go
Diet informationThe Atkins’ Diet First invented by doctor atkins in the sixities, the atkins diet has been one of the most popular weight loss systms over the last few years. Although not accepted by all scientists, it enables fat reduction whilst encouraging you to eat many of the foods you love, such as pork and eggs. With the atkins diet it is considered good to eat fat and protein, it is the carbs that must be avoided. It is referred to as a low carbohydrate/high protein, nutrition and weightloss system. With this diet, the foods you should avoid are processed and refined sugar, milk, white bread, starchy vegetables, white rice and white flour, including cereals and pasta made from white flour. Unlike other diets, on the atkins diet the foods you are encouraged to eat are nutrient-rich unprocessed foods like meat, fish and poultry. You also can eat shellfish, regular full fat cheese, butter and, as a consequence, olive oil. The South Beach Diet The South Beach diet is a weight loss system invented by Miami, florida-area cardiologist arthur agatston which stresses that one should consume "good carbohydrates" instead of "bad carbs" and "good fats" instead of "bad fats" Doctor agatston developed his system for people who have cardiac problems, as a consequence of his analysis of scientific data completed on other nutritional studies. Good foods include, lean beef, turkey breast, oysters, fat-free cheeses, peanuts, nonfat yoghurt and some vegatables, like black beans, broccoli and snow peas. |