Are you looking for delicious and healthy dinner ideas that are also diabetic-friendly? This baked chicken recipe is perfect for those watching their sugar intake, offering a flavorful and satisfying meal without compromising on taste. It’s a simple, easy recipe perfect for a quick weeknight dinner, and it's packed with fresh herbs and lemon for a bright, zesty flavor. This recipe is a fantastic example of healthy meals that are both easy to prepare and incredibly satisfying.
Ingredients:
- 4 boneless, skinless chicken breasts (about 1.5 lbs)
- 1 lemon, zested and juiced
- 2 cloves garlic, minced
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh oregano, chopped
- 1 tablespoon olive oil
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/4 teaspoon dried thyme
Instructions:
Get started: Preheat your oven to 400°F (200°C).
Prepare the chicken: Pat the chicken breasts dry with paper towels. This helps the crust to brown nicely.
Make the herb crust: In a small bowl, combine the lemon zest, lemon juice, minced garlic, chopped parsley, oregano, olive oil, salt, pepper, and dried thyme. Mix well to create a fragrant herb mixture.
Coat the chicken: Place the chicken breasts in a baking dish and generously coat each breast with the lemon herb mixture, ensuring they're evenly covered.
Bake the chicken: Bake for 25-30 minutes, or until the chicken is cooked through and the internal temperature reaches 165°F (74°C). You can use a meat thermometer to check for doneness.
Serve: Remove the chicken from the oven and let it rest for a few minutes before serving. This allows the juices to redistribute, resulting in a more tender and flavorful chicken. Serve it as is, or with a side of roasted vegetables for a complete and healthy meal.
Cooking Tips for the Best Baked Chicken:
- Don't overcrowd the baking dish: Ensure there's enough space between the chicken breasts to allow for even cooking.
- Use fresh herbs: Fresh herbs offer a brighter and more intense flavor compared to dried herbs.
- Adjust seasoning to your taste: Feel free to adjust the amount of salt, pepper, and herbs to your liking.
- Add vegetables: Enhance this dish by adding roasted vegetables like broccoli, asparagus, or bell peppers to the baking dish alongside the chicken.
Variations:
- Spicy Chicken: Add a pinch of red pepper flakes to the herb mixture for a spicy kick.
- Mediterranean Chicken: Substitute the oregano with basil and add some crumbled feta cheese on top before baking.
- Garlic Parmesan Chicken: Add 1/4 cup grated Parmesan cheese to the herb mixture for a richer flavor.
Nutritional Information (per serving, approximate):
- Calories: Approximately 200-250
- Protein: Approximately 30-35g
- Fat: Approximately 5-7g
- Carbohydrates: Approximately 2-3g
This delicious and easy recipe is perfect for those seeking quick dinner ideas and homemade cooking that is both healthy and satisfying. Enjoy this fantastic example of delicious dishes, suitable for everyone, including those managing their diabetes. It's a testament to how simple and flavorful healthy eating can be!