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A diabetes-friendly dish can still be delicious


​​​November is American Diabetes Month. If you think having diabetes means eating bland, tasteless meals, think again. A healthy diet for diabetics doesn't differ much from a healthy diet for anyone else. Make the change to eating healthy by trying out some delicious recipes. Here is one to help get you started!​

Chicken with Sun-Dried Tomatoes

1 lb. boneless skinless chicken breast halves
1/4 teaspoon salt (optional)
1/4 teaspoon freshly ground pepper
1 tablespoon canola oil
1 large shallot, minced
2/3 cup low-sodium, low-fat chicken broth
1/2 cup dry white wine
1/8 teaspoon marjoram
1/4 cup chopped sun-dried tomatoes, rehydrated in a small bowl of water
 
1. Cut each chicken breast half into 6 equal parts. Sprinkle with salt and pepper.
2. Sauté chicken in oil over moderate heat, turning, until the chicken is just opaque throughout, 4-5 minutes.
3. Remove chicken with a slotted spoon. Add shallot to the skillet and sauté, stirring until softened, about 1 minute. Add broth, wine (much of the alcohol will evaporate, leaving only the flavor), marjoram and tomatoes.
4. Bring to a boil over moderate heat and cook, uncovered, for 5 minutes, stirring occasionally.
5. Return the chicken to the skillet. Simmer, gently spooning the sauce over the chicken, until heated through. Simmer until sauce is reduced by half.

Source: diabeticgourmet.com
 
Nutritional Information (Per Serving)
Calories: ......................................................177
Protein: ...................................................... 279
Sodium: .................................................155 mg
Cholesterol: .............................................64 mg
Fat: ...............................................................59
Dietary Fiber: ................................................19
Sugars: .........................................................29
Carbohydrates: .............................................39
Exchanges: ..................4 Very Lean Meat, 1/2 Fat​