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Parvine's Indian Lemon Chicken

(makes 4 servings)

21-inch (2.5 cm) pieces fresh ginger, peeled and coarsely chopped
2cloves garlic, peeled
1/4cup (60 ml) water
vegetable cooking spray
1tablespoon (15 ml) canola oil
44-ounce (120 g) boneless and skinless chicken thighs
1/2cup (30 g) chopped cilantro (fresh coriander)
1jalapeño or serrano chile pepper, seeded and minced
1 1/2teaspoons (7.5 ml) ground cumin
1/2teaspoon (2.5 ml) coriander seed
1/4teaspoon (1.25 ml) ground turmeric
1/2teaspoon (2.5 ml) salt (optional)
1/4cup (60 ml) fresh lemon juice
1teaspoon (5 ml) grated lemon zest
  1. Put the ginger, garlic, and water in a food processor or blender.. Process to a smooth paste. Set aside.
  2. Lightly coat a heavy nonstick skillet with cooking spray. Add oil and place over medium-high heat. Add chicken thighs in a single layer and brown on both sides, about 4 to 5 minutes per side. Transfer chicken pieces to a heated plate.
  3. To the skillet, add the cilantro, chile, cumin, coriander seed, turmeric, and salt (if using). Stir constantly until herbs and spices become fragrant, about 1 minutes. Stir in reserved ginger paste, lemon juice, and lemon zest.
  4. Return thighs to the skillet and spoon sauce over the tops. Cover and simmer for 5 minutes. Turn chicken pieces over and simmer, covered, for another 5 minutes, until chicken is cooked through when tested with the tip of a knife.
  5. Transfer chicken pieces to a serving platter, spooning sauce over the top. Serve at once.
Per serving:185 calories (40% calories from fat), 23 g protein, 8 g total fat (1.4 g saturated fat), 4 g carbohydrate, 1 g dietary fiber, 94 mg cholesterol, 104 mg sodium
Diabetic exchanges:3 lean protein

 

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