Think Before You Eat: 15 Foods to Avoid with Diabetes

Oven Fried Chicken

I'll be showing 1 of the 15 foods to avoid for the next few days along with an healthier alternative recipe. Another of many great artcles and recipes from one of my favorite web sites, Diabetic Living On Line.

Think Before You Eat: 15 Foods to Avoid with Diabetes

By Lori Brookhart-Schervish
These top food offenders contain high amounts of fat, sodium, carbohydrate, and calories that may increase your risk of high cholesterol, high blood pressure, heart disease, uncontrolled blood glucose, and weight gain. The good news is you can indulge in your favorite foods and still eat healthfully with our satisfying and delicious alternatives.


#3 Fried Chicken

Fried chicken is another restaurant staple that shouldn't be part of your diabetic meal plan. Frying the chicken adds significant carbs, calories, and fat -- it turns a good protein choice into a meal deal-breaker.

Here's a look at the nutritional breakdown for an order of fried chicken breast versus a grilled chicken breast from a leading chicken restaurant, Kentucky Fried Chicken:

Kentucky Fried Chicken*
Extra Crispy Fried Chicken
490 calories
31 g total fat
7 g saturated fat
1,080 mg sodium
17 g carbohydrate
120 mg cholesterol

Kentucky Fried Chicken*
Grilled Chicken
180 calories
4 g total fat
1 g saturated fat
440 mg sodium
0 g carbohydrate
110 mg cholesterol

*Nutrition information from restaurant's Web site

Your best choice? Make "fried" chicken at home!:


Oven-Fried Chicken Breasts

You don't have to forego fried chicken just because you're following a diabetic meal plan. This recipe crisps chicken in the oven rather than in a skillet or deep-fat fryer, cutting down on calories and fat.
SERVINGS: 6 servings
CARB GRAMS PER SERVING: 23
6      skinless, boneless chicken breast halves (about 2 pounds total)
1     cup buttermilk
     Olive oil nonstick cooking spray
1 1/4     cups crushed cornflakes
1     teaspoon garlic powder or dried minced garlic
1     teaspoon onion powder or dried minced onion
1     teaspoon paprika
1/2     teaspoon ground black pepper
     Snipped fresh parsley (optional)

In a large resealable plastic bag, combine chicken and buttermilk. Seal bag; turn to coat chicken. Marinate in the refrigerator for 2 to 8 hours, turning occasionally.

Preheat oven to 400°F. Line a baking sheet with foil; coat foil with nonstick cooking spray. Drain chicken, discarding excess buttermilk.

In another large resealable plastic bag, combine crushed cornflakes, garlic, onion, paprika, and pepper; seal bag. Shake well to combine. Add chicken, one piece at a time, and shake the bag to coat the chicken well.

Place chicken on the prepared baking sheet. Coat chicken with nonstick cooking spray. Bake, uncovered, for 20 to 25 minutes or until chicken is no longer pink (170°F). Sprinkle with parsley before serving if desired.
Nutrition Facts Per Serving:

    * Servings: 6 servings
    * Calories267
    * Total Fat (g)2
    * Saturated Fat (g)1
    * Cholesterol (mg)88
    * Sodium (mg)336
    * Carbohydrate (g)23
    * Fiber (g)1
    * Protein (g)37
    * Vitamin A (DV%)0
    * Vitamin C (DV%)0
    * Calcium (DV%)0
    * Iron (DV%)0
      Diabetic Exchanges
    * Starch (d.e.)1.5
    * Very Lean Meat (d.e.)4.5

http://www.diabeticlivingonline.com/recipe/chicken/oven-fried-chicken-breasts/