I’ve mentioned before that, as a Personal Chef, I spend a lot of time helping people keep on diets and eat healthy. For those who are “serial dieters”, I move them toward a diabetic diet, and for good reason. First, a diabetic diet will in fact help you lose weight and live a healthier life. Second, it requires a change in behavior, in lifestyle. Popular diets don’t, leaving you to hope for a short-term solution to what is a long-term challenge.
People who don’t know much about a diabetic diet often assume it can’t be very appetizing, something that “medical” in nature. Does this recipe look “medical” in nature to you?
3/4t fines herbes or herbes de Provence
1/4t garlic powder
1/4t fresh ground black pepper
1 pound boneless, skinless breasts, cut into 8 equal pieces and pounded 1/2″ thick
3T thinly sliced scallions or finely chopped parsley
1/4C plus 2T chicken broth
1T fresh lemon juice
1T Dijon mustard
Combine the herbs, garlic powder, salt and pepper and sprinkle some on both sides of the chicken pieces. Heat the oil in a medium nonstick skillet over medium-high heat. Add the chicken, cook 2+ minutes to brown evenly on all sides. Cover the skillet and reduce heat to medium, cooking for about 3 minutes, turning once, until chicken is cooked through. Remove from the skillet, keep warm.
Combine the sauce ingredients in a small bowl and stir to mix. Add the sauce to the skillet and bring to a bowl over medium-high heat. Cook for 1-2 minutes or until mixture is reduced by half.
To serve, place 2 chicken pieces on each of 4 serving plates, drizzle with some of the sauce, then garnish with the scallions or parsley. Serve hot and don’t expect leftovers.
I like to serve with this steamed green beans or broccoli drizzled with a balsamic reduction and white rice prepared with diced dried fruit.
Kent McDonald is a Certified Personal Chef, living and working in Phoenix, AZ. (c) All rights reserved, 2011.