Brussels Sprouts and Chicken - 8g Carbs, 3g Fiber, 2.1g Sugar
From: Wallace, Susan. Diabetic Recipes [Second Edition]: Diabetic Meal Plans for a Healthy Diabetic Diet and Lifestyle for All Ages (Kindle Locations 508-510). Speedy Publishing LLC. Kindle Edition.
Brussels sprouts is among the super foods offering a great amount of nutrients.
Servings: 8
4 6 oz chicken breasts (boneless, skinless, cut into halves)
1 lb Brussels Sprouts
1 1/2 cups chicken stock
1 1/2 cups onion (chopped)
2 1/2 Tbsp rosemary (fresh chopped)
1 Tbsp olive oil (extra virgin)
Salt and pepper
Preheat the oven to 375 degrees Fahrenheit.
Drizzle the tablespoon of extra virgin olive oil into the skillet and turn to medium high heat. Add the 4 chicken breasts (boneless, skinless, cut into halves) and cook until browned.
Place the cooked chicken in a baking dish and arrange the pound of Brussels sprouts around.
Add the 1 1/2 cups of onion (chopped) and 2 1/2 tablespoons of rosemary (fresh chopped) on top of the chicken and Brussels sprouts.
Pour the 1 1/2 cups of chicken stock over the top and sprinkle with dashes of salt and pepper. Cover tightly with foil and baked for 20 minutes in the hot oven.
Remove from oven and turn the oven temperature to 400 degrees Fahrenheit. Remove the foil. When the oven is hot again bake for another 35 minutes.
Nutrition From: www.caloriecount.about.com
Servings: 8
Serving Size: 211 g
Nutrition per Serving: 216 Calories, 76 Calories from Fat, 8.4g Total Fat, 2.1g Saturated Fat, 76mg Cholesterol, 121mg Sodium, 468mg Potassium, 8g Total Carbs, 3g Dietary Fiber, 2.1g Sugars, 27.2g Protein
Vitamin A 10% - Vitamin C 83% - Calcium 5% - Iron 12%
Nutrition Grade: A-
Good points:
High in niacin
High in selenium
High in vitamin B6
Very high in vitamin C
Posted by: chefgloria1030@yahoo.com
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