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

Get A Free 7 Day Diabetes Meal Plan

Get a free 7-Day Diabetes Meal Plan from Constance Brown-Riggs who is a Registered Dietitian-Certified Diabetes Educator and who is also a national spokesperson for the American Dietetic Association.

Just enter in your email below to download your free Diabetes Meal Plan.

By clicking Submit, you agree to send your info to InformationAboutDiabetes.com who may contact you with updates and information and we agree to use it according to our privacy policy.

More Articles

Any sweetener you use to replace table sugar is a sugar substitute. One type of sugar substitute is artificial sweetener. Three other types...

Most of us do not regularly keep the fruit that scientists call Fortunella margarita in our refrigerator. That these small, yellow-orange...

There’s something inherently playful about bouncing, which is why so many people enjoy rebounding. Rebounding, or exercising on a mini-trampoline...

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

Well-controlled diabetes may depend on medication, but nutrition is perhaps the most important factor. There are many foods that can be added to...

More Articles

Most of us do not regularly keep the fruit that scientists call Fortunella margarita in our refrigerator. That these small, yellow-orange...

Hot weather does not directly alter blood glucose levels. However, sweltering temperatures affect our metabolism and the release of hormones. Heat...

Modern fitness culture has popularized a wide range of high-intensity activities, from Crossfit and spin-class to marathon running and exercise...

Caring for children comes with its challenges, especially for babysitters. Things can get even more complicated when those children have diabetes...

In addition to disrupting your sleep, experiencing high blood sugar during the night can be dangerous. The three primary causes of blood sugar...

Steve Gilbert, the writer of the blog Without Envy, has a young daughter named Lia who has diabetes. This...

One of the hardest parts about adopting a low-carb diet is giving up traditional baked goods and sweets. The good news, however, is that low-carb...

When is diabetes not really diabetes? When it is Diabetes Insipidus. Diabetes Insipidus is a rare disorder not related to diabetes mellitus,...

Not only is dry skin uncomfortable, but scratched or cracked skin is also susceptible to bacterial and fungal infections – common medical...

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

Evidence is mounting that consuming black cumin helps to manage type 2 diabetes. The spice lowered blood glucose levels and blocked AGE glycation...

Every diabetic is at increased risk of developing eye disease. Diabetics who are members of certain populations – African American, Hispanic...

You may think beer, wine, and liquor would be categorized as food, but in reality, alcohol is a drug. Just like medications, alcohol has powerful...

Of the 100,000 people diagnosed with kidney disease each year in the U.S., 43.8 percent of them will have developed it because of diabetes,...

A mood is an internal state or condition of feeling. It colors everything else we experience, much like colored sunglasses add a tint to...