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


  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.


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