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Sunday, January 20, 2013

[Healthy_Recipes_For_Diabetic_Friends] Grilled Chicken with Arugula and Lemon Vinaigrette - 4.1g Carbs, 1g Fiber, 1.6g

Grilled Chicken with Arugula and Lemon Vinaigrette - 4.1g Carbs, 1g Fiber, 1.6g Sugar

From: diabeticgourmet.com
Servings: 4

4 packed cups baby arugula leaves
2 packed cups baby spinach leaves
6 Tbsp fresh lemon juice
1/2 tsp salt
1/4 tsp ground black pepper
1 Tbsp extra-virgin olive oil
1 lb skinless and boneless chicken breast, cut into 4 pieces
Cooking spray, preferably olive oil

Heat grill to medium-high heat. If using a ridged grill pan
indoors, set over high heat until very hot.

In large mixing bowl, combine arugula and spinach. Cover and
refrigerate.

In small bowl, whisk lemon juice and salt until salt dissolves.
Add ground pepper and whisk in oil until combined. Set dressing
aside.

One at a time, place each piece of chicken breast between two
pieces of wax paper. Using the flat side of a meat mallet (or
bottom of a small, heavy skillet), pound chicken until evenly
1/8-inch thick. If chicken pieces are thick, turning over several
times may be necessary. Coat chicken lightly on both sides with
cooking spray. If desired, season lightly with salt and pepper.

Grill chicken until white in center, turning it once, about
3 minutes each side.

While chicken grills, pour dressing over greens. Using tongs,
turn until well coated. To serve, place one piece chicken on
each of 4 dinner plates. Mound 1/4 of salad on top of each.

Servings: 4
Nutrition per Serving:
170 Calories, 5g Fat, 1g Saturated Fat, 390mg Sodium, 27g Protein,
4g Carbs

Nutrition From: www.caloriecount.about.com
No Salt included!
Servings: 4
Serving Size: 226 g
Nutrition per Serving:
237 Calories, 70 Calories from Fat, 7.7g Total Fat, 0.5g Saturated Fat, 0g Trans Fat, 97mg Cholesterol, 474mg Sodium, 4.1g Total Carbs,
1g Dietary Fiber, 1.6g Sugars, 38g Protein
Vitamin A 48% - Vitamin C 35% - Calcium 11% - Iron 14%
Nutrition Grade: A

Good points:
Low in saturated fat
Low in sugar
Very high in niacin
High in phosphorus
Very high in selenium
Very high in vitamin A
Very high in vitamin B6
High in vitamin B12
High in vitamin C

Bad points:
High in cholesterol