Diabetic Friendly Caribbean Chicken

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This dish can be served on top of vegetables along with whole grain rice and garnished with parsley. Salmon or Red Snapper can be used in place of Chicken.

Ingredients:

• 2 Tbsp. olive oil
• 1 medium onion, chopped
• 1/2 cup red pepper, chopped
• 1/2 cup carrots, cut into strips
• 1 clove garlic, minced
• 1/2 cup dry white wine
• 1 lb. boneless, skinless chicken tenders
• 1 large tomato, chopped
• 2 Tbsp. pitted ripe olives, chopped
• 2 Tbsp. crumbled low-fat feta or low-fat ricotta cheese

Directions: 

1. In a large skillet, heat olive oil over medium heat. Add onion, red pepper, carrots, and garlic. Saute mixture for 10 minutes. Add wine and bring to a boil. Push vegetables to one side of the pan.
2. Arrange tenders in a single layer in center of skillet. Cover and cook for 10 minutes or until chicken is no longer pink.
3. Add tomato and olives. Top with cheese. Cover and cook for 3 minutes or until cheese is melted.
4. Transfer chicken to serving platter. Garnish with vegetables and pan juices.

Nutritional Facts:

Serving size 1/4 chicken with 1/2 cup vegetables.

Calories: 220, Calories from fat: 80, Total Fat: 10 g, Saturated Fat: 2 g, Trans Fat: 0 g, Cholesterol: 35 mg, Sodium: 160 mg, Total Carbohydrates: 8 g, Dietary Fiber: 2 g, Sugars: 4 g, Protein: 19 g

Diabetic Exchanges: Meat 2 1/3, Vegetable 1 1/4, Bread 1/2, Fat 2