In the video below, Ashley Beeman of Fit & Fabulous demonstrates how to prepare lemon garlic butter chicken with Brussels sprouts. After watching it, I’m starving!
Typically, my go-to chicken recipe is mustard lemon chicken. A little dijon mustard, lemon pepper, salt, and garlic powder rubbed on chicken cutlets and seared in my trusty T-fal skillet. But, I’ve made this entree so often, I think I am now 50% dijon mustard. So, I searched for a new take on chicken that would fit into my Diabetic Exchange Diet, and presto! I found this Instant Pot Lemon Garlic Butter Chicken recipe.
Why I love this video and recipe:
- This is a really easy dinner—like throw it together then do other stuff while dinner cooks in the Instant Pot and oven.
- I love the fact that Ashley parents while cooking. You know, like so many of us do. Her house is loud and her kids interrupt and she just keeps cooking. Sound familiar?
- I had never heard of Beef Gelatin as a thickener before, and now I’m obsessed.
- The idea of plating a chicken and veggie dish as a pasta dish was kind of mind-blowing. That idea is so simple, and I want to kick myself for not thinking of that before, but placing the chicken over the Brussels sprouts and then drizzling the whole dish with the sauce made this dish feel special, like I was sitting down to rich, pasta dinner.
So, watch the video, then read below how I adjust this Keto recipe to fit into Diabetic Exchange Diet.
Done watching? Great! Is your mouth watering? Mine is. But, as we all know, diabetics and those with insulin resistance not only have to watch carbs, but also fats. So, I made a few adjustments to make this recipe work for me.
Adjustment #1: Let’s talk chicken.
Use chicken cutlets rather than full chicken breasts or chicken thighs as Ashley mentions in the video. (Diabetics don’t need to add more fat to their diet.) Chicken cutlets will allow the flavor to really infuse every bite and cook much faster.
To make this moderation successfully, reduce the cooking time to seven to eight minutes. Also, you can stack the chicken cutlets in your Instant Pot so that you can have leftovers for lunch the next day. I also season my chicken before placing them in the pot to ensure each piece is properly seasoned. (This is, of course, a personal preference of one creature of habit.)
Adjustment #2: Use less butter.
Woah, Nelly! Ashley uses A LOT of butter in this recipe. And, how I wish I could eat that much butter in one sitting, but I have no idea how that level of fat would interact with my Trulicity. I’d rather not risk it. (Tacky reference but I speak the truth.) So, I reduced the amount of butter to 4 tablespoons. This amount was plenty, enriching the sauce and chicken cutlets wonderfully.
Adjustment #3: Roast the Brussels sprouts at a higher temperature.
Ashley roasts her sprouts at 375 degrees, but I find that 425 degrees roasts the sprouts faster (duh!) and gives them the nice, charred edges I prefer. Just make sure to watch them so they don’t burn.
Adjustment #4: Use oil spray rather than poured oil.
One way I significantly reduced my calorie and fat intake was switching from tossing vegetables in a tablespoon or two of olive oil before roasting to spreading out my veggies on a sheet pan them spraying them with oil spray. Then, I sprinkle on the seasoning and vinegar, if using.
This video does not include the nutritional information for this recipe, which is vital to my diet management. So, I calculated the basic nutritional information on the My Fitness Pal app using the adjustments I listed above. You may want to do the same, but here is what I found:
This recipe serves four, so per 4oz chicken cutlet and 1/4 of the sauce plus 1 cup of sprouts, this recipe comes in at:
- 366 calories
- 19.1 grams of fat
- 18.9 grams of carbohydrates
- 31.9 grams of protein
- If you can’t find black salt, just use kosher salt.
- Canned mushrooms will work just fine.
- I always eat one starch per meal, so I added in some diced new potatoes to my Brussels sprouts. Same pan and same temp and same time. Easy peasy. (One half cup of new potatoes added 90 calories to my meal for a total of a 450-calorie dinner. Success!)
- Use a long-handled utensil to vent your Instant Pot. Ashley is super brave to use her bare hand to do this. I have no interest in steaming my fingers, so I always use a utensil and stand ready to dive out of the way if steam and food shoots all over my kitchen. (This has never happened but I am paranoid. Can’t be too careful.)
So, go for it. Treat yourself to this yummy dinner. Tonight, I am going to try this same recipe with lean pork chops rather than chicken. I think it’s going to be delish. I’ll let you know!
If you’d like more diabetic friendly Instant Pot recipes, head over here.