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Diabetes Bites Newsletter

Type 1 or 2 Diabetes? Enjoy These Healthy, Low Carb Recipes That Are Also Delicious! This Month: Balsamic Chicken.

Balsamic Chicken


  • 2 pounds boneless, skinless chicken thighs
  • Kosher salt and black pepper
  • 2 tablespoons olive oil
  • 6 garlic cloves, peeled and smashed
  • ½ cup best-quality balsamic vinegar
  • ½ cup best-quality red wine vinegar
  • 1 tablespoon finely chopped Italian parsley (optional)
  • 2 teaspoons finely chopped oregano (optional)
  • Flaky salt, for serving (optional)


Season chicken well on both sides with salt and pepper. In a large sauté pan, heat olive oil over medium heat. Add garlic and cook until it starts to become fragrant and lightly golden, about 2 minutes.

Remove with a slotted spoon and set aside. Begin cooking the chicken, making sure not to crowd the pan (you may need to do this in batches).
Cook until the chicken is no longer pink on the outside and begins to lightly brown in spots, about 3 to 4 minutes per side. If it’s not cooked through at this point, that’s O.K.

If you’ve cooked the chicken in batches, add all of the meat and any residual juices back to the pan. Pour in the vinegars, add reserved garlic and bring to a simmer. Turn heat to medium-low, cover and allow the meat to continue to cook in the sauce, about 5 to 7 minutes more.

Uncover and toss chicken well in the vinegar sauce to coat. Cook chicken about 3 to 5 minutes more or until the sauce has reduced by about half and has thickened slightly. Sprinkle with parsley and oregano, if using, and season with flaky salt, if using. Serve in bowls over polenta or with rice pilaf or riced cauliflower and spoon the remaining sauce on top.

Nutrition facts:

Calories: 376 per serving
Fat: 16gr
sat. fat: 3gr
trans fat: 0
monounsat: 8 gr
polyunsat fat: 2 gr
carbs: 7 gr
protein: 45 g.
cholest.: 213
sodium: 699

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