|
 |
||
|
|
|||
The Recipe Instructions |
|||
Ingredients
1/2 tsp salt, (optional)
1/4 cup cornmeal
1/4 cup crushed cornflakes
1/4 cup dry bread crumbs
1/4 cup flour
1 tsp thyme
1 tsp freshly-ground black pepper
1 tsp onion powder
1/2 tsp granulated garlic
1/2 tsp celery seed
1 tsp oregano
3 boneless skinless chicken breasts, halved
1/2 cup egg substitute, mixed with
1/4 cup water
2 tbsp canola oil
1 tbsp butter
2 tbsp flour
1 cup low-sodium chicken broth, boiling
1/2 tsp salt, (optional)
Freshly-ground black pepper, to taste
2 tbsp chopped fresh chives
Juice of 1 lemon
Directions
Mix first 9 ingredients together in dish or zippered plastic bag. Dip
chicken breasts in egg substitute mixture, then in coating.
Heat oil in nonstick skillet. Add chicken and saute until browned, about
10 minutes. Cover, lower heat, and simmer 15 minutes, or until breasts
resist the pressure of a fingertip.
Meanwhile, melt butter in small saucepan. Add flour and cook, stirring, 2
to 3 minutes. Remove from heat and pour in boiling broth. Beat with wire
whisk to prevent lumping. Return to heat and cook, stirring, until
thickened. Add salt, pepper, chives, and lemon juice. Serve with chicken.
This recipe yields 6 servings. Serving size: 1/6 recipe.
Exchanges Per Serving: 4 Very Lean Meat, 1 1/2 Fat, 1 Starch.
Nutrition Facts: Calories 293; Calories from Fat 90; Total Fat 10g;
Saturated Fat 2g; Cholesterol 78mg; Sodium 532mg; Without Added Salt
176mg; Carbohydrate 19g; Dietary Fiber 1g; Sugars 1g; Protein 31g.
Source:
"American Diabetes Association at http://www.diabetes.org"
S(Formatted for MC6):
"09-16-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© American Diabetes Association, 2001"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 296 Calories; 11g Fat (33.7%
calories from fat); 33g Protein; 16g Carbohydrate; 1g Dietary Fiber; 74mg
Cholesterol; 538mg Sodium. Exchanges: 1 Grain(Starch); 4 1/2 Lean Meat; 0
Vegetable; 1 1/2 Fat.
NOTES : Recipe from "The Great Chicken Cookbook for People with Diabetes"
by Beryl M. Marton, (© American Diabetes Association, 1999)
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Contributor: Beryl M. Marton
Preparation Time: 0:00
Servings: 6
Diet Sauteed Chicken Breasts With Lemon Sauce Recipe brought to you by Diet Recipes To-Go
Weight loss systemsThe Zone Diet The Zone diet is a diet first detailed by Barry Sears in a number of books, publications and an associated website. The Zone diet isn’t distinctly a weight loss diet, although many followers believe that they actually manage to lose a few pounds by following it. The main scientific theory behind the Zone Diet is that if you manage to limit the secretion of two key hormones, (insulin and glucogen), then your body releases eicosanoids (anti-inflamatory chemicals) which, in turn puts the body in a state of equilibrium which is much more healthy than other diets, which followers of the diet, refer to as '"he zone". Sears claims that if you get into this 'zone', your metabolism is much more efficient and, because of this, doesn't need to build up stores of fat. The most important technique of the zone system is to keep tight control over the exact ratio of carbohydrates to proteins, and to make sure your diet has plenty of Omega 3 fish oils. |