Editor’s note: This excerpt and recipe were adapted from “The Create-Your-Plate Diabetes Cookbook: A Plate Method Approach to Simple, Complete Meals” published by the American Diabetes Association.
What you eat makes a difference for your blood glucose levels, cholesterol, blood pressure and weight. Eating healthful foods does not have to be difficult. Using the Create Your Plate approach to meal planning (also known as the Diabetes Plate Method), which includes five easy steps to balance your meals, helps simplify your food choices. The Diabetes Plate Method, created by the American Diabetes Association, is a simplistic, realistic and delicious way of eating.
This recipe is from “The Create-Your-Plate Diabetes Cookbook: A Plate Method Approach to Simple, Complete Meals,” which brings the Diabetes Plate Method to life and can help those with diabetes select healthy and tasty foods at every meal.
Sheet Pan Chicken with Artichokes and Onions
The slightly higher fat content of dark meat chicken imparts a lot of flavor and helps the chicken stay moist when cooked in the oven. The fat found in the dark meat (without the skin) is mostly heart-healthy monounsaturated and polyunsaturated fat. Plus, dark meat is more plentiful in iron and zinc than white meat chicken.
Total time: 1 hour plus 10 minutes cooling time
Prep time: 15 minutes
Cook time: 45 minutes
Serves 4
Serving size: 2 drumsticks and 1 cup vegetables
Ingredients:
- 2 small red onions, peeled and quartered (with ends still attached so the quarters stay intact)
- 1 (9-ounce) package frozen artichoke hearts, thawed
- 1 tablespoon canola oil
- 8 drumsticks, skin removed (about 2 pounds total)
- 2 cloves garlic, minced
- 1/4 teaspoon salt
- 8 fresh basil leaves
- 2 lemons, thinly sliced
Instructions:
Preheat the oven to 375 degrees.
Add the red onion and artichoke hearts to a medium bowl. Add the canola oil and toss to coat. Place the vegetables in a single layer on a sheet pan.
Add the drumsticks to the empty medium bowl. Add the garlic and salt and toss to evenly coat the chicken. Place the drumsticks in the center of the vegetables on the sheet pan. Top each drumstick with a basil leaf and place the lemon slices on top and on the sides of the chicken.
Bake until a thermometer inserted into a drumstick reads 165°F, 45 minutes. Remove the sheet pan from the oven and allow to cool for 10 minutes before serving.
Nutritional information:
- Choices/exchanges: 2 non-starchy vegetable, 4 lean protein, 1 fat
- Calories 270; calories from fat 90, total fat 10 g, saturated fat 1.9 g, trans fat 0 g
- Cholesterol 95 mg, sodium 290 mg, potassium 530 mg
- Total carbohydrate 13 g, dietary fiber 5 g
- Sugars 4 g, added sugars 0 g
- Protein 32 g
- Phosphorus 250 mg
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