Diabetes Self-Management Recipes

Our recipes are low in fat and sodium and list carbohydrate and other nutrition info so you can fit them into your diabetes meal plan.

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Moroccan lemon chicken with olives

Preparation time: 20 minutes
Cooking time: 1 hour

Moroccan lemon chicken with olives

1 tablespoon olive oil
6 skinless, boneless chicken breasts (approximately 4 ounces per breast)
1 large onion, chopped
2 cloves garlic, minced
2 sticks whole cinnamon
2 teaspoons ground cumin
2 teaspoons ground turmeric
1/2 teaspoon freshly ground black pepper
2 lemons
2 small plum tomatoes, chopped
1 cup water
18 large green olives

Heat olive oil in a large pan. Place chicken breasts in hot oil and cook on all sides until slightly browned on surface. Remove from pan and set aside. To pan add onion, garlic, cinnamon sticks, cumin, turmeric, and black pepper. Cook about 5 minutes, stirring, until onion is cooked. Return chicken to pan and cover. Squeeze the juice of two lemons, reserving lemon peels. Add lemon juice to pan. Slice lemon peels into strips and add to pan with chopped tomatoes, water, and olives. Cover the pan and bring contents to a boil, then reduce heat to low and allow the mixture to simmer for about 45 minutes, until chicken is tender, occasionally lifting the lid to stir mixture and check that liquid available in pot is adequate to avoid burning. When chicken is done, arrange contents on a platter, discarding cinnamon sticks. Serve immediately. (This dish is excellent served with couscous.)

Nutrition Facts

Per Serving:
  Calories: 181
  Carbohydrate: 4 g
  Protein: 28 g
  Fat: 5 g
  Saturated fat: 1 g
  Sodium: 194 mg
  Fiber: 1 g
 
Exchanges per serving: 4 very lean meat, 1/2 nonstarchy vegetable, 1 fat
Carbohydrate choices: 0

 

  

2009-10-21

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