• 1 pound chicken tenders or 1 pound boneless skinless chicken breast cut into 8 equal pieces and pounded 1/2-inch thick
  • 1 tablespoon Cajun seasoning
  • 1 tablespoon extra virgin olive oil
  • 1/2 cup chicken broth
  • 2 tablespoons finely chopped fresh parsley or 2 teaspoons dried parsley, finely crumbled


  1. Rinse the chicken and pat dry with paper towels. Rub some of the Cajun seasoning over both sides of the chicken pieces.
  2. Coat a large nonstick skillet with the olive oil and preheat over medium-high heat. Add the chicken and cook for a couple of minutes on each side, until nicely browned.
  3. Cover the skillet and reduce the heat to medium. Cook for about 3 minutes, turning once, until the chicken is thoroughly cooked. Remove the chicken from the skillet and set aside to keep warm.
  4. Add the broth to the skillet and cook over medium-high heat for several minutes or until reduced to about 3 tablespoons in volume.
  5. To serve, divide the chicken among 4 serving plates, drizzle with some of the sauce and top with a sprinkling of parsley. Serve hot.

Recipe Yield: Yield: 4 servings

Nutritional Information Per Serving:

Calories: 160
Fat: 4.9 grams
Sodium: 470 milligrams
Cholesterol: 66 milligrams
Protein: 26 grams
Carbohydrates: 1 grams

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Diabetic Exchanges

3 Very Lean Meat, 1 Fat

Book Title: The Complete Diabetes Prevention Plan