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Creating dishes for a life with diabetes can often feel like navigating a minefield.
Here’s a savory salute to a familiar classic, the ‘Marry Me Chicken’ recipe – with an added twist. The best part about this recipe is that making healthy swaps for it doesn’t mean sacrificing taste.
Understanding Diabetes and Diet
Eating Well to Live Well
Diabetes places unequivocal importance on diet.
Beyond being a mere input for our body engines, food takes on a medicinal role for individuals with diabetes. With diagnosis comes a need for a robust understanding of how different diets can impact your health.
It’s not just about counting carbs.
For most people with diabetes, a balanced diet often involves looking at the glycemic index of foods, managing portion sizes, steering clear of trans fats, understanding calorie content, and keeping a wary eye on the salt shaker.
The Marry Me Chicken Recipe Breakdown
This is one of those “Clean your plate” recipes
My take on Marry Me Chicken, originally crafted to win hearts, has been tweaked for people with diabetes to still enjoy.
Rich, but not too rich; flavorful and filling. It’s a balance that beckons to be savored and shared.
The first act involves tweaking the recipe subtly to ensure it stands the taste test while aligning with dietary goals.
Utilize these careful adjustments to make a delightful dish that won’t send glucose levels spiraling, or cause you to increase your intake of saturated fats.
Health Benefits of Ingredients
Ingredients for Marry Me Chicken
For those eager to indulge in Marry Me Chicken while managing diabetes, here are the adjusted ingredients that maintain flavor while being mindful of health. It’s about creating a dish that nourishes both the body and soul, without compromising on taste or your health goals.
- 1/2 cup All Purpose Flour
- 1 teaspoon paprika
- 1 teaspoon italian seasoning
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon salt
- 1 lb of boneless, skinless chicken breasts
- 1 tablespoon olive oil
- ½ teaspoon black pepper
- 2 tablespoons garlic paste
- 1/4 cup tomato paste
- ½ cup low-sodium chicken broth
- ½ cup heavy cream (for a lighter option, consider substituting with a low-fat cream or a dairy-free alternative)
- ¼ cup grated parmigiano reggiano
- ¼ cup sun-dried tomatoes, chopped (ensure no added sugar)
- 2 cups fresh kale
Remember, the aim here is not only to create a delicious meal but also to support your health by making informed choices about the ingredients.
Adjustments can be made based on individual health needs and dietary restrictions.
What makes these ingredients for Marry Me Chicken Diabetes-Friendly?
The ingredients chosen for this version of Marry Me Chicken are tailored to be both delicious and supportive of a diabetes-friendly diet.
Starting with all-purpose flour in moderation, combined with spices like paprika, Italian seasoning, garlic powder, onion powder, and salt, adds depth of flavor without unnecessary sugars or sodium.
Opting for boneless, skinless chicken breasts as the protein source provides a lean, high-quality protein that is crucial for muscle repair without adding excess saturated fats.
Olive oil is used for its heart-healthy monounsaturated fats, ideal for maintaining good cholesterol levels.
The inclusion of garlic not only infuses the dish with flavor but also has potential benefits for heart health and insulin sensitivity. Tomato paste, when used in moderation, can provide lycopene, an antioxidant known for its potential protective effect against certain types of cancers, without significantly impacting blood sugar levels.
The substitution of heavy cream with a low-fat or dairy-free alternative helps to reduce the intake of saturated fats, making the dish lighter and heart-healthier. I also used less heavy cream than traditional recipes. A little bit goes a long way.
Parmigiano Reggiano adds a rich flavor with less fat compared to other cheeses, and the addition of sun-dried tomatoes offers a burst of flavor and antioxidants without added sugar.
Lastly, fresh kale enriches the dish with fiber, vitamins A, C, and K, and antioxidants, supporting overall health without compromising on taste.
These intentional ingredient choices ensure the dish supports a balanced, health-conscious lifestyle while being a satisfying and flavorful meal that doesn’t spike blood sugar levels, making it a thoughtful option for those managing diabetes or anyone looking for a nutritious meal.
Diabetes-Friendly Marry Me Chicken Recipe
Diabetes Friendly “Marry Me Chicken” Recipe
Total Time: 30 minutes
Yield: 2 servings 1x
Diet: Diabetic
Description
The ‘Marry Me Chicken’ recipe is reimagined for individuals managing diabetes. With careful ingredient choices and healthy substitutions, enjoy a flavorful meal that supports both your palate and health.
Ingredients
Units
Scale
Instructions
- In a shallow dish, combine the all-purpose flour, paprika, Italian seasoning, garlic powder, onion powder, and salt. Mix well.
- Pat dry the chicken breasts with paper towels. Dredge each chicken breast in the seasoned flour mixture, ensuring they are evenly coated.
- Heat olive oil in a large skillet over medium-high heat. Once the oil is hot, add the chicken breasts to the skillet. Cook for 5-6 minutes on each side or until golden brown and cooked through. Remove the chicken from the skillet and set aside.
- In the same skillet, add the garlic paste and sauté for about 1 minute until fragrant.
- Add the tomato paste to the skillet and cook for another 1-2 minutes, stirring constantly.
- Pour in the low-sodium chicken broth, scraping the bottom of the skillet to loosen any browned bits. Bring the mixture to a simmer.
- Stir in the heavy cream and grated Parmigiano Reggiano. Let the sauce simmer for a few minutes until slightly thickened.
- Add the sun-dried tomatoes and fresh kale to the skillet. Stir well to combine and allow the kale to wilt slightly.
- Return the cooked chicken breasts to the skillet, nestling them into the sauce. Spoon some sauce over the chicken.
- Cover the skillet and let the chicken simmer in the sauce for an additional 5-10 minutes, or until the chicken is heated through and the flavors have melded together.
- Once done, remove the skillet from the heat. Serve the marry me chicken hot, garnished with additional grated Parmigiano Reggiano if desired.
- Prep Time: 5 minutes
- Cook Time: 25 minutes
- Category: Dinner
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1/2 pan
- Calories: 674
- Sugar: 5.8 g
- Sodium: 1547.1 mg
- Fat: 28.5 g
- Saturated Fat: 11.4 g
- Carbohydrates: 41.2 g
- Fiber: 4.2 g
- Protein: 63.2 g
- Cholesterol: 210.1 mg
Our take away from this balanced version of Marry Me Chicken for people with diabetes
Eating for diabetes management is a continuous learning process. While this is just one recipe, it speaks volumes for the possibilities within diabetic diets.
Now it’s your turn to take this inspiration to your kitchen. Craft. Taste. Adjust. And keep celebrating the art of cooking for your unique, vibrant health.
For more recipes, join Glucose Guide, my diabetes coaching and support community. And remember, every drop of effort in calibrating your kitchen creations moves the needle a little more toward a life with health and flavor.
