Diabetes Forecast

By the Plate: Italian Chicken Meal

This Italian dish goes light and bright for spring, with fragrant herbs and tangy citrus.


Full Meal

Calories: | Carbohydrate: g

By the Plate Foods Include

    Per Serving

    Citrus and Herb Chicken Thighs

    Makes: 6
    Serving Size: 3 oz chicken and 2 Tbsp sauce
    Calories 190
    Fat 7 g
    Saturated Fat 1.8 g
    Trans Fat 0 g
    Carbohydrate 14 g
    Fiber 2 g
    Sugars 9 g
    Cholesterol 105 mg
    Sodium 150 mg
    Potassium 400 mg
    Protein 19 g
    Phosphorus 185 mg
    Choices: Fruit 0.5, Carbohydrate 0.5, Lean Protein 3

    Citrus and Herb Chicken Thighs

    • Makes: 6
    • Serving Size: 3 oz chicken and 2 Tbsp sauce
    • Preparation Time: 10 minutes
    • Cooking Time: 30 minutes
    • Chilling Time: 1 hour


    1 1/2 lb. boneless, skinless chicken thighs
    1/4 tsp. kosher salt
    1/4 tsp. coarsely ground black pepper
    1/2 cup orange juice
    4 garlic cloves, crushed or chopped
    1 Tbsp. Italian seasoning
    1 tsp. dried rosemary
    1 tsp. dried thyme
    1/4 tsp. red pepper flakes
    1 Tbsp. brown sugar
    1 small yellow onion, chopped
    2 med. oranges, sliced
    2 med. lemons, sliced


    1. Place the chicken thighs in a single layer in a 9-by-13-inch baking pan. Sprinkle with the salt and black pepper.
    2. In a medium bowl, whisk together the orange juice, garlic, Italian seasoning, rosemary, thyme, red pepper flakes, and brown sugar. Add the chopped onion. Pour the mixture evenly over the chicken.
    3. Cover the chicken with the orange and lemon slices. If you have time, refrigerate for 1 hour or overnight. Bake at 375° F for 25 to 30 minutes, until the chicken is tender and cooked through. Serve with a nonstarchy vegetable, such as green beans, and a grain such as quinoa.

    Recipe adapted from Prediabetes: A Complete Guide by Jill Weisenberger, MS, RDN, CDE, CHWC, FAND. Available April 2018 from shopdiabetes.org, 800-232-6733, or bookstores nationwide.

    Additional Foods in This Meal


    1/2 cup cooked quinoa

    • Per Serving
    • Calories: 110
    • Carbohydrate: 20g
    • Choices: Starch 1.5

    Nonstarchy Vegetable

    1/2 cup roasted green beans

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

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