CHICKEN OSAMARA (Rosemary) AND HER SISTERS

2 servings, Net carbs for method 1 (skinless): 11g, Net carbs for method 2 (skin on): 0g.

Notes from the Chef

Skin on or boneless, this is a simple and delicious alternative to “boring” baked chicken. The difference in Carbohydrate grams is Method 1 used flour to protect the chicken and wine to create the sauce. .Method 2 does not.

If you use fresh Rosemary, Chop it very finely. If you use dry Rosemary, crush it in the palms of your hand. You may ask about the sisters. This same recipe can be made with basil, oregano, or thyme in place of the Rosemary.

Ingredients for Method 1: Boneless/Skinless Preparation

  • 2 Boneless skinless chicken breasts
  • 1 TBSP. olive oil
  • Salt and pepper to taste (and your doctor’s orders)
  • Zest of ½ lemon
  • 1 grated garlic clove
  • 1 TBSP. fresh OR 2 tsp. dry Rosemary
  • 1 TBSP fresh chopped parsley
  • 2 TBSP. flour
  • 2 Tbsp. Olive oil or butter (or combination) for frying
  • For the Sauce

  • 1 TBSP. butter or olive oil
  • 1 –shallot sliced thinly
  • Juice of ½ lemon
  • ½ cup dry white wine OR chicken stock
  • 1 tsp. Dijon Mustard

Preparation

  1. Place chicken breasts between two sheets of plastic wrap or waxed paper. Using a rolling pin or flat heavy skillet, pound the breast until they are about ½ inch thick and are even in thickness.
  2. Place the chicken a bowl and add the grated garlic, oil, salt & pepper, Rosemary, parsley and lemon zest. Allow to sit in the refrigerator for at least 40 minutes or over -night.
  3. Lightly dredge the chicken breasts in flour and allow to dry for 2-3 minutes. Place presentation side down in a frying pan. Cook over medium heat for 5 minutes. Turn and cook the other side for 5 minutes. Remove from pan and place in the oven while making the sauce.
  4. Melt the butter and cook the shallot for just about a minute until it starts to soften but not brown. Add the mustard, white wine or stock and cook for 2-3 minutes until slightly reduced. Plate the chicken breasts and spoon the sauce over.

Ingredients for Method 2: Skin On, Bone In

  • 2- Chicken breasts or thighs skin on bone in
  • 1 – TBSP. olive oil
  • Salt and pepper to taste (and your doctor’s orders)
  • Zest of ½ lemon
  • 1– grated garlic clove
  • 1-Small shallot minced finely
  • 1 TBSP. fresh OR 2 tsp. dry Rosemary
  • 1 TBSP fresh chopped parsley
  • Juice of ½ lemon
  • Preparation

  1. Slightly lift the skin from the breasts to allow the marinade to get between the skin and the meat. Combine all ingredients EXCEPT the lemon juice in a bowl with the chicken. Marinate in the refrigerator for at least one hour but or over- night. Add the juice of the lemon just before cooking.
  2. Preheat oven to 325°F
  3. Cook skin side down for 35 minutes. Turn over the chicken and raise the heat to 350°F and cook 15-20 minutes more until the skin is brown.

Source: Ward Alper, the Decadent Diabetic

Not every recipe on our site is appropriate for every person with diabetes. Please follow the recommendations of your doctor, dietitian or nutritionist.

Chicken

More Articles

With its slightly nutty flavor, chewy texture, and nutritional punch farro is an ancient whole grain worth a place in our pantry.

Farro...

Having diabetes is cause for concern, however it doesn’t mean that you need to eliminate all of your favorite foods from your diet completely....

With diabetes becoming more of an epidemic each and every day, being knowledgeable about the disease, its effects on the body as well as ways to...

If you’re a diabetic or live with one, it can be tough trying to figure out the best foods to eat because your priority is to control your blood...

In this post, I will show you the 10 best ice creams for diabetics.

When you think of sweetened foods that a diabetic shouldn’t consume,...

More Articles

If you’re living with diabetes, snacking is a necessity because going for more than 3-4 hours without eating can be detrimental to your health....

For diabetics, choosing healthy snacks can be a daunting task.

A good rule of thumb is to pick out snacks that are rich in protein, fiber,...

According to information available through the National Institutes of Health, there’s an estimated 462 million people in the world who are...

Eleven Clinical Studies

After eleven clinical studies and 300,000 participants, researcher Vasanti Malik and her team of researchers...

Diabetic women often have a harder time losing weight than non-diabetic women. A study funded by Jenny Craig proved that diabetic women have an...

Many recent studies have proved that magnesium levels are lower in patients with diabetes than in non-diabetics. This magnesium...

Fluid retention, also known as edema, is a problem that affects many diabetics, especially those with type 2 diabetes...

Some of us might be thrilled if we could manage our blood sugar by sitting in a hot tub or sauna, instead of working up a sweat biking, or using...

Cooking and baking with the ancient cereal grain sorghum has health benefits for people with diabetes, and those with weight control issues....

When it comes to certain foods, there are always questions as to whether or not a diabetic can have them without...

Matcha tea is a rich, creamy, full-bodied beverage with amazing nutritional properties that address several diabetes health concerns.

The...

Salads are good example of foods that type 2 diabetics can enjoy with relatively low guilt. With the right greens and other elements added, salad...

Remaining gainfully employed is important to many people. Those who live with any form of diabetes may find that some lines of work are more...

Learning that you have diabetes does mean making some lifestyle changes. One of the areas that needs attention is your diet. Most people find that...

One of the more challenging aspects of life as a type 2 diabetic is managing your diet. There’s often the temptation to avoid certain foods...