A zesty low-calorie tomato, sweet pepper and garlic sauce dresses up succulent quick-fried chicken. Source: Diabetic Living Magazine

Diabetic Living Magazine


Ingredient Checklist


Instructions Checklist
  • In a shallow dish, combine flour, salt and black pepper. Dip chicken breast halves in flour mixture, turning to coat both sides.

  • In a large skillet, heat oil over medium heat. Add chicken to skillet. Cook for 8 to 12 minutes or until chicken is no longer pink (170 degrees F), turning once. Remove chicken from skillet and cut up if desired; cover to keep warm.

  • Add sweet pepper, onion and garlic to skillet. Cook and stir for 2 minutes. Remove skillet from heat. Add tomato, wine and lemon juice to skillet. Return to heat. Bring to boiling; reduce heat. Boil gently about 4 minutes more or until liquid is slightly thickened. Stir in parsley.

  • Serve pepper mixture and chicken in shallow bowls. If desired, serve with whole-grain baguette slices.

Nutrition Facts

236 calories; 5.1 g total fat; 0.6 g saturated fat; 66 mg cholesterol; 138 mg sodium. 509 mg potassium; 11.9 g carbohydrates; 2.2 g fiber; 4 g sugar; 27.9 g protein; 2417 IU vitamin a iu; 89 mg vitamin c; 56 mcg folate; 30 mg calcium; 1 mg iron; 40 mg magnesium;