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Lemon Rosemary Chicken is a simple yet flavorful dish that’s perfect for a balanced meal. This recipe highlights whole ingredients that support blood sugar management while delivering a satisfying and delicious taste.
Table of contents
Why This Recipe Works for Blood Sugar Balance
- Lean Protein: Chicken is a high-quality protein source that helps stabilize blood sugar by slowing digestion and preventing post-meal spikes.
- Healthy Fats: Olive oil contains monounsaturated fats, which support insulin sensitivity and keep you full longer.
- Lemon & Rosemary: Lemon provides vitamin C and antioxidants, while rosemary may improve circulation and digestion, supporting overall metabolic health.
- Spices Over Sugar: Instead of using added sugars, this dish gets its bold flavor from oregano, paprika, and garlic—spices known to have anti-inflammatory properties.
Ingredients for Lemon Rosemary Chicken
Main Ingredients:
- 4 boneless, skinless chicken breasts
- 2 tbsp. olive oil
- Juice of 1 lemon
Herbs and Seasonings:
- 1 tsp. dried oregano
- 1 tsp. paprika
- 2 cloves garlic, minced
- Salt and pepper, to taste
- Fresh rosemary for garnish
- Lemon slices for serving
Optional Ingredients:
- Crushed red pepper for heat
- Fresh thyme for extra herbal notes
- A drizzle of honey for a touch of natural sweetness
Step-by-Step Cooking Instructions
Preparation Steps:
- In a large ziplock bag, combine chicken, olive oil, lemon juice, oregano, paprika, garlic, salt, and pepper. Seal and shake to coat evenly.
- Marinate in the refrigerator for at least 1 hour (up to 8 hours for deeper flavor).
Cooking Process:
- Preheat the oven to 400°F (200°C). Transfer the chicken to a casserole dish.
- Bake for 30 minutes, or until the internal temperature reaches 165°F (75°C).
- Garnish with fresh rosemary and lemon slices dipped in the pan juices.
Tips for Perfect Lemon Rosemary Chicken
- Marinate Longer: The longer the chicken marinates, the more flavorful it will be.
- Use a Meat Thermometer: Ensure the internal temperature reaches 165°F (75°C) for safe and juicy chicken.
- Rest Before Serving: Let the chicken rest for a few minutes before slicing to retain its juices.
Serving Suggestions and Pairings
- Serve with roasted vegetables for extra fiber and nutrients.
- Pair with quinoa or brown rice for a balanced meal.
- Add a leafy green salad with a lemon-olive oil dressing to complement the flavors.
Frequently Asked Questions
Can I use chicken thighs instead of chicken breasts? Yes! Chicken thighs will add more flavor and moisture. Just adjust the cooking time as needed.
Can I grill this instead of baking? Absolutely! Grill over medium-high heat for about 5-7 minutes per side.
How can I store leftovers? Store in an airtight container in the refrigerator for up to 3 days. Reheat gently to avoid drying out the chicken.
Enjoy a Balanced and Delicious Meal
This Lemon Rosemary Chicken is a go-to meal for an easy, flavorful, and blood sugar-friendly dinner. Give it a try and enjoy nourishing your body with every bite!
Diabetes-Friendly Lemon Rosemary Baked Chicken
- Total Time: 1 hour 30 minutes
- Yield: 4 Servings 1x
- Diet: Diabetic
Description
Lemon Rosemary Chicken is a simple yet flavorful dish that’s perfect for a balanced meal.
Ingredients
Main Ingredients:
- 4 boneless, skinless chicken breasts
- 2 tbsp. olive oil
- Juice of 1 lemon
Herbs and Seasonings:
- 1 tsp. dried oregano
- 1 tsp. paprika
- 2 cloves garlic, minced
- Salt and pepper, to taste
- Fresh rosemary for garnish
- Lemon slices for serving
Optional Ingredients:
- Crushed red pepper for heat
- Fresh thyme for extra herbal notes
- A drizzle of honey for a touch of natural sweetness
Instructions
Preparation Steps:
In a large ziplock bag, combine chicken, olive oil, lemon juice, oregano, paprika, garlic, salt, and pepper. Seal and shake to coat evenly.
Marinate in the refrigerator for at least 1 hour (up to 8 hours for deeper flavor).
Cooking Process:
Preheat the oven to 400°F (200°C). Transfer the chicken to a casserole dish.
Bake for 30 minutes, or until the internal temperature reaches 165°F (75°C).
Garnish with fresh rosemary and lemon slices dipped in the pan juices.
Notes
Marinate Longer: The longer the chicken marinades, the more flavorful it will be.
Use a Meat Thermometer: Ensure the internal temperature reaches 165°F (75°C) for safe and juicy chicken.
Rest Before Serving: Let the chicken rest for a few minutes before slicing to retain its juices.
Serve with roasted vegetables for extra fiber and nutrients.
Pair with quinoa or brown rice for a balanced meal.
Add a leafy green salad with a lemon-olive oil dressing to complement the flavors.
Frequently Asked Questions
Can I use chicken thighs instead of chicken breasts?
Yes! Chicken thighs will add more flavor and moisture. Just adjust the cooking time as needed.
Can I grill this instead of baking?
Absolutely! Grill over medium-high heat for about 5-7 minutes per side.
How can I store leftovers?
Store in an airtight container in the refrigerator for up to 3 days. Reheat gently to avoid drying out the chicken.
- Prep Time: 1 Hour
- Cook Time: 30 Minutes
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 chicken breast
- Calories: 106
- Sugar: 0.9 g
- Sodium: 603.9 mg
- Fat: 8 g
- Saturated Fat: 1.2 g
- Carbohydrates: 3.3 g
- Fiber: 0.6 g
- Protein: 6.7 g
- Cholesterol: 20.7 mg
