Sunday, June 12, 2016

[Healthy_Recipes_For_Diabetic_Friends] Greek Lemon Chicken Skewers with Tzatziki Sauce - 0.9g Total Carbs AND 3.8g Total Carbs, 2.7g Sugars


Greek Lemon Chicken Skewers with Tzatziki Sauce - 0.9g Total Carbs AND 3.8g Total Carbs, 2.7g Sugars

Prep Time: 1 hr 15 min
Cook Time: 6 min
Total Time: 1 hr 21 min

1 1/2 lb chicken breast, cut into approximately 1 inch cubes
3 Tbsp fresh lemon juice
1 Tbsp red wine vinegar
1 Tbsp extra virgin olive oil
2 cloves garlic, minced
2 tsp dried oregano
1/2 tsp dried parsley
1/2 tsp coriander
3/4 tsp kosher salt
1/8 tsp black pepper

  > Tzatziki Sauce
1 cup peeled and diced English cucumber, about 1/2 of a cucumber
1 1/2 cups plain non-fat Greek yogurt
Juice of half a lemon
1 heaping Tbsp chopped fresh dill
1 tsp grated garlic
1/2 tsp kosher salt
Black pepper, to taste

 > Greek Lemon Chicken Skewers
In a large bowl whisk together the remaining ingredients then add in the cubed chicken and toss to coat.
Cover and refrigerate the chicken for 45 minutes to 3 hours.
Heat the grill to medium high heat.
Thread the chicken onto metal or wooden skewers, be sure to soak wooden skewers for 30 minutes.
Oil the grates of the grill and place the skewers on them.
Grill the chicken for 3-4 minutes then flip it over and grill for another 3-4 minutes or until the chicken is cooked through.

Nutrition From:

Nutrition For Chicken:
Servings: 6
Serving Size: 128 g
Nutrition per Serving: 212 Calories, 59 Calories from Fat, 6.5g Total Fat, 0g Trans Fat, 97mg Cholesterol, 423mg Sodium, 313mg Potassium, 0.9g Total Carbs, 36.6g Protein
Vitamin A 1% - Vitamin C 7% - Calcium 3% - Iron 10%
Nutrition Grade: B+

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

Nutrition From Sauce:
Servings: 6
Serving Size: 80g
Nutrition per Serving: 49g Calories, 11g Calories from Fat, 1.2g Total Fat, 0.9g Saturated Fat, 0g Trans Fat, 3mg Cholesterol, 214mg Sodium, 131mg Potassium, 3.8g Total Carbs, 2.7g Sugars, 6g Protein
Vitamin A 1% - Vitamin C 5% - Calcium 7% - Iron 2%
Nutrition Grade: A-

Good points:
    Low in cholesterol
    High in calcium
    High in phosphorus
    High in riboflavin
    High in vitamin B12
    High in vitamin C


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