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PERSONAL CHEF

PERSONAL CHEF
FOOD FOR REAL PEOPLE

Sunday, May 29, 2016

Diabetic Friendly Korean Style Chicken

This dish is diabetic friendly, it has only 9 grams of carbs. So it should be OK. Just remember to eat more greens, stay away from the simple carbs. And listen to your medical provider. Oh yeah, drink lots of water!

Ingredients

3 tbs sesame seeds

2 tbs reduced sodium Aloha Shoyu

2 tbs. organic honey

1 tsp. sesame oil

1 tsp. minced ginger

1 minced garlic clove

Black pepper to taste

4 skinned chicken thighs (medium large size) * Locals like grine!

Any green leaf veggie to garnish if you like.

Directions

1. Mix the sesame seeds, shoyu, honey, ginger, garlic, and black pepper, mix it well. Put 2 tbs. of marinade to the side. Toss the chicken into the bowl of marinade and coat well. Cover it with foil or plastic wrap, and chill for about 45 minutes to an hour.

2. Heat up your oven to 400 degrees F. Place chicken on a baking sheet lined with baking paper, or spray nonstick. Bake the chicken for about 25 minutes on center rack, or until the chicken starts to have the juices running out. Check if inside is not pink, and then you're good to go.

Garnish if you like.



Tips on plating.

1 chicken
1 scoop brown rice
1 1/2 handful of veggies, use an olive oil based dressing with vinegar. 

Per serving: 1 thigh, Calories 183, Carbs 9g, Portein 27g, Sodium 300mg, Fat 4g, Cholesterol 66mg.

© 2016