Diabetes Forecast

Herb-Marinated Chicken Breasts

Per Serving

Herb-Marinated Chicken Breasts

Makes: 6 servings
Serving Size: Approximately 5 oz. chicken
Calories 280
Fat 13 g
Saturated Fat 2.1 g
Trans Fat 0 g
Carbohydrate 5 g
Fiber 1 g
Sugars 2 g
Cholesterol 110 mg
Sodium 130 mg
Potassium 680 mg
Protein 35 g
Phosphorus 355 mg
Choices: Vegetable 1, Lean Protein 5, Fat 1
  • Makes: 6 servings
  • Serving Size: Approximately 5 oz. chicken
  • Preparation Time: 10 minutes (plus marinating time)
  • Cooking Time: 10 minutes


1/2 cup fresh lemon juice
1/4 cup extra-virgin olive oil
4 cloves garlic, minced
1 med. yellow onion, sliced
1 bunch fresh flat-leaf parsley, finely chopped
1/4 cup fresh basil, finely chopped
2 lbs. chicken breast tenders
1/8 tsp. unrefined sea salt
1/4 tsp. freshly ground black pepper


  1. In a small bowl, whisk lemon juice, olive oil, garlic, onion, parsley, and basil well to combine.
  2. Place the chicken tenders in a large, shallow bowl or glass baking pan and pour marinade over the top. Cover, place in the refrigerator, and allow to marinate for 1–2 hours. Remove from the refrigerator, and season with salt and pepper.
  3. Heat a large, wide skillet over medium-high heat. Using tongs, spread out chicken tenders evenly on the bottom of the skillet. Pour the marinade over the chicken.
  4. Cook chicken for 3–5 minutes on each side, or until chicken is golden, juices have been absorbed, and meat is cooked to an internal temperature of 160 F. Serve. If desired, serve with a side salad of arugula with vinaigrette dressing.

Adapted from The Italian Diabetes Cookbook by Amy Riolo.


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