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Zesty Orange Chicken

Chef’s Notes: Chicken is such a staple of our diets these days, it can get boring. Adding vinegar and the zest of an orange adds one more carbohydrates but lots more flavor.

—Ward Alper

Servings: 2
Prep time:
Cook time:
Total: 45 minutes

Ingredients

  • 2 cloves garlic, grated (or 1/4 tsp powdered)
  • 1 small shallot, minced
  • ½ tsp dried tarragon (or dried thyme)
  • ½ tsp paprika
  • 2 tsp fresh parsley, chopped
  • ¼ cup low sodium chicken stock or broth
  • 1 tsp Dijon mustard
  • 2 tsp fresh lemon juice
  • 2 tsp orange zest
  • 1 Tbs apple cider vinegar
  • 2 Tbs olive oil
  • 2 skinless boneless chicken breast (optional to leave skin on)

Directions

Combine all ingredients except the lemon juice in a bowl. You can substitute 2 scallions, minced (white part only), for the minced shallot. Salt and black pepper to task (and your doctor's suggetion).

Allow the chicken breasts to marinate for at least ½ hour but overnight is even better.

You can double the recipe as necessary.

Pre heat oven to 350°

Remove chicken from the marinade. Reserve the marinade. Bake, breast side (skin side) down, for 20 minutes. Turn the chicken over and bake for 10 minutes more.

In a saucepan, add lemon juice to the remaining marinade. Cook until it comes to a boil. Spoon over the chicken.

Raise the heat to 375° and cook for 10 minutes more until the chicken gets a light golden brown color.

Cold, this also makes “killer” chicken salad.

Nutrition Information

Net carbohydrates: 4 g per chicken breast
 

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