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The nutrition analysis is for boneless, skinless chicken breast, but these can be used for other meats as well as for
other types of chicken portions. Cooked on the indoor or outdoor grill, in the oven or even in the crock pot.
Ingredients:
Lemon-Thyme Marinade
1/4 cup snipped fresh parsley (about 2 Tbsp dried)
1/4 cup lemon juice
1/4 cup olive oil
1 Tbsp snipped fresh thyme (1 tsp dried)
2 tsp snipped fresh marjoram (1/2 tsp dried)
2 cloves garlic, minced (1/2 tsp garlic powder)
1/2 tsp ground black pepper
Rosemary-Onion Marinade
1/4 cup finely chopped onion
1/4 cup olive oil
1/4 cup white wine vinegar
1 Tbsp snipped fresh rosemary ( 1 tsp dried)
1/2 tsp gropund black pepper
Chile-Citrus Marinade
1/3 cup orange juice
1/4 cup lemon juice
1 Tbsp snipped fresh cilantro or parsley (1 tsp dried)
2 tsp snipped fresh mint ( 1/2 tsp dried)
2 tsp chili powder
3 cloves garlic, minced
Procedure:
Place all marinade ingredients in a re-sealable plastic bag and shake to mix well. Add 1 pound to 1 1/4 pounds of
chicken pieces and shake again, before placing in the refrigerator for at least 2 hours and up to 4 hours before cooking.
Serving Size: a 4 oz serving size of Lemon-Thyme or Rosemary-Onion marinated Chicken contains approximately
189 calories, 8 g fat (1 g saturated), 1 g carbohydrate, 26 g protein, 60 mg sodium, 66 mg cholesterol, 0 g dietary fiber.
Diabetic Exchanges - 3.5 lean meat, 1 Fat
a 4 oz serving of Chile-Citrus Marinated Chicken contains approximately
134 calories, 1 g fat (0 saturated), 2 g carbohydrate, 26 g protein, 100 mg sodium, 66 mg cholesterol, 0 g dietary fiber
Diabetic Exchanges - 3.5 lean meat,
4 servings
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