Diabetes Forecast

Chicken Lover Balsamic Chicken

Per Serving

Chicken Lover Balsamic Chicken

Makes: 4 servings
Serving Size: 1 chicken breast half
Calories 180
Fat 6 g
Saturated Fat 1.3 g
Trans Fat 0 g
Carbohydrate 3 g
Fiber 1 g
Sugars 2 g
Cholesterol 65 mg
Sodium 60 mg
Potassium 265 mg
Protein 24 g
Phosphorus 185 mg
Choices: Lean Meat 4
  • Makes: 4 servings
  • Serving Size: 1 chicken breast half


4 small skinless, boneless chicken breast halves (about 1 lb. total)
1 Tbsp. paprika
1 Tbsp. olive oil
1/2 tsp. snipped fresh rosemary
2 cloves garlic, minced
1/4 tsp. ground black pepper
Nonstick cooking spray
1/4 cup dry red wine or water
3 Tbsp. balsamic vinegar
Fresh rosemary sprigs (optional, for garnish)


  1. If desired, place each chicken breast half between 2 pieces of plastic wrap and pound with the at side of a meat mallet to a rectangle 1/4- to 1/2-inch thick.
  2. In a small bowl, combine paprika, oil, rosemary, garlic, and pepper; mix well until it becomes a paste. Rub both sides of each chicken breast half with paste mixture.
  3. Coat a 13 × 9 × 2-inch baking pan with nonstick cooking spray. Place coated chicken in prepared pan; cover and refrigerate for 2–6 hours.
  4. Preheat oven to 450 F.
  5. Drizzle chicken with wine. Bake for 10–12 minutes or until an instant-read meat thermometer inserted in the thickest portion of the chicken registers 170 F and the juices run clear, turning once halfway through baking. (If chicken has been pounded, bake about 6 minutes or until chicken is no longer pink and juices run clear, turning once halfway through baking.)
  6. Remove from oven. Immediately drizzle vinegar onto chicken in the baking pan.
  7. Transfer chicken to serving plates. Stir the liquid in the baking pan and drizzle over chicken. If desired, garnish with fresh rosemary. Serve with a side of sautéed cherry tomatoes and green beans if desired.

Adapted from The Budget-Friendly Fresh and Local Diabetes Cookbook by Charles Mattocks.


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