Here’s a diabetes-specific recipe: Grilled Lemon Herb Chicken with Roasted Vegetables

Servings: 4

Ingredients:

For chicken:

4 boneless, skinless chicken breasts
2 tablespoons olive oil
2 garlic cloves, grated.
1 lemon squeezed and peeled.
1 teaspoon dried thyme
1 teaspoon dried rosemary
Salt and pepper as per taste

For Roasted Vegetables:

2 cups broccoli florets
1 red bell pepper, chopped.
1 yellow bell pepper, chopped.
1 zucchini, chopped.
1 yellow zucchini, chopped.
1 red onion, chopped.
2 tablespoons olive oil
2 garlic cloves, grated.
1 teaspoon dried oregano
Salt and pepper as per taste

Instruction:

Marinate the chicken:

Mix olive oil, grated garlic, lemon juice, lemon peel, dried thyme, dried rosemary, salt, and pepper in a bowl.

Add the chicken breasts to the marinade, making sure they are evenly coated.
Cover the bowl and refrigerate for at least 30 minutes or up to 4 hours for maximum flavor.

Pre-heat the grill:

Pre-heat your grill to medium-high heat (about 375°F to 400°F).

Prepare the vegetables:

In a large bowl, combine the broccoli florets, chopped bell peppers, zucchini, yellow zucchini, red onion, minced garlic, olive oil, dried oregano, salt, and pepper.
Spread the seasoned vegetables on a baking sheet lined with parchment paper.

Grill the Chicken:

Remove the chicken from the marinade and drain off excess marinade.
Place chicken breasts on pre-heated grill.
Grill about 6-8 minutes per side, or until internal temperature reaches 165°F and chicken is cooked through. Cooking time may depend on the thickness of the chicken breasts.

Roast Vegetables:

While the chicken is grilling, roast the seasoned vegetables in a pre-heated oven at 400°F for 20-25 minutes, or until they are soft and slightly caramelized.

Serve:

When the chicken and vegetables are cooked, remove them from the grill and oven.
Let the chicken rest for a few minutes, then slice it.

Serve grilled lemon herb chicken with roasted vegetables.
If desired, garnish with fresh herbs like parsley or basil.

This meal is balanced and suitable for diabetic individuals as it is a rich and nutritious source of lean protein from chicken, roasted vegetables, and healthy fats from olive oil. Remember to monitor food portions and adjust ingredients according to your dietary needs. Enjoy!

FAQs

Can I use chicken thighs instead of chicken breasts Grilled for Lemon Herb Chicken with Roasted Vegetables?

Yes, you may make this dish with chicken thighs instead of chicken breasts. But be aware that the fat content of chicken thighs could be a little bit greater.

Can I marinate the chicken for longer than 4 hours?

For best taste, you can marinate the chicken for more than four hours. For even greater results, marinate it in the fridge for the entire night.

Can I use different vegetables for roasting?

Of course! Depending on your tastes and what’s in season, you may roast a wide range of veggies. Sweet potatoes, Brussels sprouts, cauliflower, and carrots are a few more delicious possibilities.

Can I bake the chicken instead of grilling it?

Yes, you can bake the chicken in the oven if you don’t have a barbecue. Bake the chicken for about 20 to 25 minutes, or until the internal temperature reaches 165°F (75°C), after preheating the oven to 400°F (200°C).

How can I prevent the vegetables from sticking to the baking sheet?

You may spread the veggies on the baking sheet after lightly spraying it with cooking spray or lining it with parchment paper to stop them from sticking.

Can I use dried herbs instead of fresh ones?

Yes, you may make this recipe with dried herbs instead of fresh ones. Just remember that you’ll need to use less because the flavor of dried herbs is more intense. Use one-third as much dried herb as fresh herb as a basic rule of thumb.

written by – Pratima.