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- 4 boneless, skinless chicken breasts - 4 cloves of garlic, minced - 1/4 cup fresh lemon juice (about 2 lemons) - 1 tablespoon lemon zest - 1 tablespoon olive oil - 1 teaspoon dried oregano - 1 teaspoon dried thyme - Salt and pepper to taste - 1 cup low-sodium chicken broth - Fresh parsley, chopped (for garnish) Each ingredient in this dish offers great benefits for those managing diabetes. - Chicken breasts provide lean protein. Protein helps you feel full longer and supports muscle health. - Garlic may lower blood sugar levels. It also helps improve heart health, which is vital for diabetics. - Lemon juice adds flavor and vitamin C. Vitamin C boosts your immune system and has antioxidant properties. - Olive oil is a healthy fat. It can help lower bad cholesterol and improve heart health. - Herbs like oregano and thyme add flavor without extra salt or sugar. They also provide antioxidants. You can easily swap some ingredients if needed: - If you don't have chicken breasts, use skinless chicken thighs. They can add more flavor. - Instead of fresh lemon juice, use bottled lemon juice. Just check for added sugars. - If you are out of olive oil, try avocado oil. It has a similar flavor and health benefits. - For a different herb, consider rosemary or basil. Both will add a unique taste. {{ingredient_image_1}} Start by gathering all your ingredients. You will need four boneless, skinless chicken breasts, garlic, lemons, olive oil, and herbs. It is essential to measure everything beforehand. This will make the process smooth and easy. Take a large bowl and add the minced garlic, fresh lemon juice, and lemon zest. Next, pour in the olive oil. Sprinkle in the dried oregano and thyme. Add salt and pepper to taste. Mix everything well to form a marinade. Now, add the chicken breasts to the bowl. Make sure every piece is well coated. Cover the bowl and put it in the fridge. Let it marinate for at least 30 minutes. You can marinate for up to 2 hours for more flavor. Preheat your oven to 375°F (190°C). While the oven heats, take an oven-safe skillet or baking dish. Place the marinated chicken breasts inside. Pour the low-sodium chicken broth around the chicken. Now, place the dish in the oven. Bake for 25 to 30 minutes. The chicken is ready when it reaches 165°F (75°C) inside. After baking, take it out and let it rest for 5 minutes. This helps keep the chicken juicy. Finally, slice the chicken and serve it with the broth. Garnish with fresh parsley to add a nice touch. To boost flavor in your lemon garlic chicken, focus on herbs. Fresh herbs like parsley add brightness. You can also try basil or cilantro for a twist. Zest from the lemon gives a punch without any sugar. Using garlic enhances taste and adds health benefits. For a spicy kick, add crushed red pepper flakes. This will keep your dish exciting and low in sugar. Cooking chicken well is key. Bake your chicken at 375°F (190°C) for 25-30 minutes. Always check the internal temp. It should reach 165°F (75°C) for safety. If you use a thicker piece, you may need extra time. Let the chicken rest for 5 minutes after cooking. This keeps it juicy and tender. Making your plate look good is easy! Start with a nice white plate to show off your chicken. Drizzle some broth over the chicken for shine. Add a sprinkle of fresh parsley on top for color. Serve with lemon wedges for a pop of yellow. This makes your meal look fresh and inviting. Use bright veggies as a side for a full plate. Pro Tips Marinate for Maximum Flavor: Allow the chicken to marinate for up to 2 hours. This enhances the flavor and ensures the chicken is juicy and tender. Use a Meat Thermometer: To ensure your chicken is perfectly cooked, use a meat thermometer. The internal temperature should reach 165°F (75°C). Rest the Chicken: Let the chicken rest for at least 5 minutes after baking. This allows the juices to redistribute, making for a more succulent bite. Customize the Herbs: Feel free to experiment with other herbs like rosemary or basil for a unique flavor profile that suits your taste. {{image_2}} You can change the marinade to fit your taste. Here are some ideas: - Honey: Use a small amount of honey for sweetness. It adds flavor but watch the amount. - Mustard: Add Dijon mustard for a tangy twist. It pairs well with garlic and lemon. - Soy Sauce: Swap olive oil for low-sodium soy sauce. This gives a nice umami taste. - Herbs: Try fresh herbs like basil or cilantro. They can add vibrant flavors. These swaps can make your dish exciting and new. Serving sides with your chicken can round out the meal. Here are some great options: - Steamed Veggies: Broccoli, green beans, or carrots add color and nutrients. - Quinoa or Brown Rice: These whole grains are filling and healthy. They provide fiber and keep blood sugar stable. - Salad: A fresh salad with leafy greens and a light dressing can complement the chicken well. - Cauliflower Rice: This low-carb option is a great substitute for regular rice. Choose sides that you love and that fit your diet. You can cook this chicken in different ways. Each method brings out unique flavors. - Grilling: Marinate the chicken as usual. Grill it over medium heat for 6-8 minutes on each side. This gives a nice char and smoky flavor. - Air Frying: Preheat your air fryer to 375°F (190°C). Cook the chicken for about 15-18 minutes. It will be crispy outside and juicy inside. - Oven-Baking: This method is great for juicy chicken. Bake at 375°F (190°C) as per the recipe instructions. Each cooking method can help you enjoy this dish in your own way. To store your lemon garlic chicken, let it cool first. Place it in an airtight container. You can keep it in the fridge for up to four days. Make sure to seal it tightly. This keeps the chicken fresh and moist. You can also store the broth with it for extra flavor. When you are ready to eat your leftovers, take them out of the fridge. Preheat your oven to 350°F (175°C). Place the chicken in an oven-safe dish. Add a splash of chicken broth to keep it moist. Cover the dish with foil to avoid drying it out. Heat for about 15-20 minutes or until warm. You can also use the microwave. Heat in short bursts to avoid overcooking. If you want to freeze your lemon garlic chicken, do it right after cooking. Let it cool completely first. Then, portion it out into freezer-safe bags or containers. Remove as much air as you can before sealing. Label each bag with the date. You can freeze it for up to three months. When you are ready to eat, thaw it overnight in the fridge. Then, reheat as mentioned above. This is a great way to have quick meals ready. Yes, this recipe works great for meal prep. You can make it ahead and store it. Cook the chicken and let it cool. Then, place it in airtight containers. It will stay fresh in the fridge for up to four days. Just reheat when you are ready to eat. You can use bone-in chicken, but cooking times will change. Bone-in chicken takes longer to cook. You need to bake it for about 35 to 45 minutes. Always check that it reaches 165°F to ensure it’s safe to eat. The flavor will still be amazing! This dish is healthy and low in carbs. Each serving has about 200 calories. It has 30 grams of protein, 8 grams of fat, and only 2 grams of carbs. This makes it great for anyone watching their sugar levels. Plus, it is full of flavor and very satisfying! This blog covered key aspects of cooking chicken for people with diabetes. We discussed ingredients, health benefits, and substitutions. I shared detailed cooking steps and tips to enhance flavor. You learned about variations and how to store leftovers. In the end, these steps make cooking easy and tasty. Enjoy delicious meals that fit your needs. Get creative and tailor this dish to your taste!

Diabetes-Friendly Lemon Garlic Chicken

A healthy and flavorful chicken dish with lemon and garlic, perfect for a diabetes-friendly diet.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Main Course
Cuisine American
Servings 4
Calories 250 kcal

Ingredients
  

  • 4 pieces boneless, skinless chicken breasts
  • 4 cloves garlic, minced
  • 0.25 cup fresh lemon juice
  • 1 tablespoon lemon zest
  • 1 tablespoon olive oil
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • to taste salt and pepper
  • 1 cup low-sodium chicken broth
  • for garnish fresh parsley, chopped

Instructions
 

  • In a large bowl, combine the minced garlic, lemon juice, lemon zest, olive oil, oregano, thyme, salt, and pepper to make a marinade.
  • Add the chicken breasts to the bowl, ensuring they are well coated in the marinade. Cover and refrigerate for at least 30 minutes, or up to 2 hours for the best flavor.
  • Preheat your oven to 375°F (190°C).
  • In a large oven-safe skillet or baking dish, place the marinated chicken breasts. Pour the low-sodium chicken broth around the chicken.
  • Bake in the preheated oven for 25-30 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F (75°C).
  • Remove the chicken from the oven and let it rest for 5 minutes before slicing.
  • Serve the chicken drizzled with the broth from the baking dish and garnish with freshly chopped parsley.

Notes

Marinating the chicken for longer enhances the flavor.
Keyword chicken, diabetes-friendly, garlic, lemon