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Diabetes Forecast

The Healthy Living Magazine

By the Plate: Onion-Peach Chicken

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Full Meal

Calories: | Carbohydrate: g

By the Plate Foods Include

    Per Serving

    Onion-Peach Chicken

    Makes: 2 servings
    Serving Size: 4 oz chicken, 1/4 cup sauce
    Calories 240
    Fat 10 g
    Saturated Fat 1.7 g
    Trans Fat 0 g
    Carbohydrate 11 g
    Fiber 5 g
    Sugars 4 g
    Cholesterol 65 mg
    Sodium 505 mg
    Potassium 320 mg
    Protein 25 g
    Phosphorus 205 mg
    Choices: Carbohydrate 1, Lean Protein 3, Fat 0.5

    Onion-Peach Chicken

    • Makes: 2 servings
    • Serving Size: 4 oz chicken, 1/4 cup sauce
    • Preparation Time: 15 minutes
    • Cooking Time: 18 minutes

    Ingredients

    1/2 lb. boneless, skinless chicken breasts (2 small breast halves)
    1/4 tsp. kosher salt
    1/4 tsp. freshly ground black pepper
    1 Tbsp. olive oil, divided
    1 small onion, halved and thinly sliced
    1/4 cup no-sugar-added peach preserves
    2 tsp. raspberry vinegar
    2 tsp. light soy sauce
    1/2 tsp. Dijon mustard
    1/4 ground ginger

    Directions

    1. Sprinkle the chicken with the salt and black pepper. In a medium skillet over medium-high heat, heat 2 tsp of the oil. Sauté the chicken breasts for about 5 minutes per side, until golden brown. Move the chicken from the skillet to a plate; set aside and keep warm.
    2. Lower the heat to medium; add the remaining 1 tsp olive oil to the skillet. Add the onion and sauté for 6 to 7 minutes, until soft; if necessary, lower the heat to prevent burning.
    3. In a small bowl, mix the preserves, vinegar, soy sauce, mustard, and ginger. Add the sauce to the onion. Return the cooked chicken breasts and any accumulated juices to the skillet and reduce the heat to low. Simmer the chicken for 1 to 2 minutes. Plate the chicken and serve each breast with half the onion-peach sauce.

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    Additional Foods in This Meal

    Nonstarchy Vegetable

    1/2 cup steamed cauliflower topped with 1 tsp grated Parmesan cheese

    • Per Serving
    • Calories: 25
    • Carbohydrate: 4g
    • Choices: Nonstarchy Vegetable 1

    Starchy Vegetable

    1/2 small sweet potato (about 1/2 cup)

    • Per Serving
    • Calories: 80
    • Carbohydrate: 15g
    • Choices: Starch 1

    Fruit

    1/2 cup unsweetened applesauce with 1/4 tsp ground cinnamon, served warm

    • Per Serving
    • Calories: 60
    • Carbohydrate: 15g
    • Choices: Fruit 1
     
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