How Much Protein Is in Chicken?
Updated: Feb. 02, 2023
How much protein is in chicken breast, thighs and other cuts? It depends on the portion size. Here's a closer look at this lean protein powerhouse.
Ever wonder why bodybuilders can’t get enough chicken? It’s not because they love the taste of chicken breast (though it’s possible to add serious flavor with our best chicken breast recipes). It’s because chicken is incredibly high in protein. How much protein in chicken depends on the cut, your portion size and other factors.
Protein is essential for building muscle. Our bodies need protein to repair cells and build new ones. Studies have found that people who eat a high-protein diet are able to build muscle, retain the muscle they have and lose fat faster.
Whether you’re looking to hit new health goals or not, protein is an essential nutrient. Looking to increase the protein in your diet? Start with chicken (and these foods that have more protein than an egg).
How Much Protein Is in Chicken Breast?
Chicken breast is considered a high-protein food. One cup of cooked, cubed chicken breast contains 43 grams of protein. About 80% of the calories in a chicken breast are from protein.
Cooked chicken breast is a great way to add protein to a salad, pasta dish, or veggie bowl.
How Much Protein Is in Chicken Thighs?
Chicken thighs have slightly less protein than chicken breasts because they contain more fat. They are also usually cheaper at the store.
A cup of cooked, boneless, skinless chicken thigh meat contains 36 grams of protein. The calories in a chicken thigh are made up of 53% protein and 47% fat.
How Much Protein Is in Chicken Drumsticks?
A chicken drumstick is the lower part of the leg, right under the thigh. A cup of cooked, cubed chicken drumstick meat contains 40 grams of protein. About 70% of the calories come from protein, and the other 30% comes from fat. A cup of chicken drumstick meat with skin has 38 grams of protein.
How Much Protein Is in Chicken Wings?
Your favorite football food is also a protein-rich snack. A chicken wing is made up of three parts: the drumette, wingette and wing tip. It is much smaller than a chicken breast, so it contains less protein. One chicken wing has 4 grams of protein. The calories from a wing are made up of 64% protein and 36% fat.
How Much Protein Should I Eat?
Healthcare providers usually recommend eating 10-35% of your calories from protein. This means that if you eat a 2000-calorie diet, the goal is to consume at least 400 calories of protein or about 100 grams each day.
When choosing a protein for your meals, opt for lean, skinless poultry like chicken breast. Look for chicken that has not been injected with fat or broth. Choose cuts that are free of antibiotics and other additives. The healthiest cooking methods include baking, broiling, stewing or roasting. You can also opt for plant-based protein like beans, lentils and nuts or fish.
Our Best Healthy Grilled Chicken Recipes
Easy Grilled Lemon Chicken
Nutrition Facts
1 each: 258 calories, 12g fat (2g saturated fat), 94mg cholesterol, 256mg sodium, 2g carbohydrate (0 sugars, 0 fiber), 34g protein.
There’s one word to describe this grilled lemon chicken recipe: "Yum!" It’s so easy to prepare ahead of time, then fire up the grill when we get home from church on Sunday. Guests love the citrus flavor! —Heather Erb, Milton, Pennsylvania
Nutrition Facts
1 chicken breast half with 1 cup vegetables: 367 calories, 16g fat (2g saturated fat), 94mg cholesterol, 378mg sodium, 19g carbohydrate (13g sugars, 3g fiber), 37g protein.
1 chicken breast half with 1 cup vegetables: 367 calories, 16g fat (2g saturated fat), 94mg cholesterol, 378mg sodium, 19g carbohydrate (13g sugars, 3g fiber), 37g protein.
I actually invented this chicken with vegetables dish at a campground, so you know it's easy. Using the same marinade for the meat and veggies keeps it simple so we can spend more time outside and less time making dinner. —Jayme Schertz, Clintonville, Wisconsin
Nutrition Facts
1 chicken breast half : 324 calories, 19g fat (11g saturated fat), 134mg cholesterol, 337mg sodium, 2g carbohydrate (0 sugars, 0 fiber), 35g protein.
1 chicken breast half : 324 calories, 19g fat (11g saturated fat), 134mg cholesterol, 337mg sodium, 2g carbohydrate (0 sugars, 0 fiber), 35g protein.
Here's a simple dish with big bold lemon and rosemary flavors that's made with very few ingredients. It's great by itself but can also be used on top of salad greens as another creative dinner option. —Debbie Carter, Kingsburg, California
Nutrition Facts
1 serving: 177 calories, 5g fat (1g saturated fat), 63mg cholesterol, 171mg sodium, 8g carbohydrate (7g sugars, 1g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1/2 fat.
1 serving: 177 calories, 5g fat (1g saturated fat), 63mg cholesterol, 171mg sodium, 8g carbohydrate (7g sugars, 1g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1/2 fat.
Relax after work with a cold drink while this savory chicken marinates in an herby tomato blend for an hour, then toss it on the grill. It's one of those basil recipes that tastes just like summer. —Laura Lunardi, West Chester, Pennsylvania
Nutrition Facts
1 chicken thigh with 1-1/2 teaspoons mustard mixture: 224 calories, 9g fat (2g saturated fat), 76mg cholesterol, 597mg sodium, 13g carbohydrate (9g sugars, 1g fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 1 starch.
1 chicken thigh with 1-1/2 teaspoons mustard mixture: 224 calories, 9g fat (2g saturated fat), 76mg cholesterol, 597mg sodium, 13g carbohydrate (9g sugars, 1g fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 1 starch.
I came up with this recipe in college and it's been a household staple ever since. It's a snap to throw together with ingredients I have on hand. —Kendra Doss, Colorado Springs, Colorado
Chicken with Citrus Chimichurri Sauce
Chimichurri is a green sauce from South America that goes with grilled meats. My citrus version brightens up grilled chicken, which gets its juiciness from brining. —Tyffanie Perez, Springville, Utah
Nutrition Facts
1 chicken breast half with 2 tablespoons sauce: 427 calories, 31g fat (5g saturated fat), 94mg cholesterol, 279mg sodium, 1g carbohydrate (1g sugars, 0 fiber), 35g protein.
1 chicken breast half with 2 tablespoons sauce: 427 calories, 31g fat (5g saturated fat), 94mg cholesterol, 279mg sodium, 1g carbohydrate (1g sugars, 0 fiber), 35g protein.
Chimichurri is a green sauce from South America that goes with grilled meats. My citrus version brightens up grilled chicken, which gets its juiciness from brining. —Tyffanie Perez, Springville, Utah
Nutrition Facts
1 kabob: 182 calories, 8g fat (2g saturated fat), 63mg cholesterol, 55mg sodium, 2g carbohydrate (1g sugars, 1g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 1 fat.
1 kabob: 182 calories, 8g fat (2g saturated fat), 63mg cholesterol, 55mg sodium, 2g carbohydrate (1g sugars, 1g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 1 fat.
I like using Meyer lemons for these easy chicken kabobs, but regular grilled lemons still add the signature smoky tang. —Terri Crandall, Gardnerville, Nevada
Nutrition Facts
1 chicken breast half with 1/2 cup salsa: 261 calories, 4g fat (1g saturated fat), 94mg cholesterol, 525mg sodium, 20g carbohydrate (17g sugars, 1g fiber), 35g protein. Diabetic exchanges: 5 lean meat, 1/2 starch, 1/2 fruit.
1 chicken breast half with 1/2 cup salsa: 261 calories, 4g fat (1g saturated fat), 94mg cholesterol, 525mg sodium, 20g carbohydrate (17g sugars, 1g fiber), 35g protein. Diabetic exchanges: 5 lean meat, 1/2 starch, 1/2 fruit.
To keep our kitchen cool, we grill chicken outdoors and serve it with a minty peach salsa that can easily be made ahead. —Janie Colle, Hutchinson, Kansas
Cilantro & Lemon Marinated Chicken Kabobs
Cook the onions first so there’s plenty of room on the grill for the chicken skewers. Give the whole platter a spritz of lemon for a sunshiny delight. —Moumita Ghosh, Kolkata, West Bengal
Nutrition Facts
1 kabob with 1/2 grilled onion: 224 calories, 12g fat (2g saturated fat), 63mg cholesterol, 651mg sodium, 4g carbohydrate (3g sugars, 1g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1 vegetable.
1 kabob with 1/2 grilled onion: 224 calories, 12g fat (2g saturated fat), 63mg cholesterol, 651mg sodium, 4g carbohydrate (3g sugars, 1g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1 vegetable.
Cook the onions first so there’s plenty of room on the grill for the chicken skewers. Give the whole platter a spritz of lemon for a sunshiny delight. —Moumita Ghosh, Kolkata, West Bengal
Nutrition Facts
1 chicken breast half : 195 calories, 5g fat (1g saturated fat), 94mg cholesterol, 161mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 34g protein. Diabetic Exchanges: 5 lean meat.
1 chicken breast half : 195 calories, 5g fat (1g saturated fat), 94mg cholesterol, 161mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 34g protein. Diabetic Exchanges: 5 lean meat.
This juicy, zesty chicken stars in many of my family’s summer meals. While there are a million ways to dress up poultry, you’ll find yourself turning to this recipe again and again. It’s that quick and easy! —Deborah Gretzinger, Green Bay, Wisconsin
Nutrition Facts
1 kabob: 228 calories, 10g fat (1g saturated fat), 63mg cholesterol, 515mg sodium, 11g carbohydrate (7g sugars, 2g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1 fat.
1 kabob: 228 calories, 10g fat (1g saturated fat), 63mg cholesterol, 515mg sodium, 11g carbohydrate (7g sugars, 2g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1 fat.
In the summer, my husband and I love to cook out, especially vegetables. These kabobs not only taste delicious but look amazing, too! —Tina Oles, Nashwauk, Minnesota
Nutrition Facts
1 serving: 405 calories, 13g fat (6g saturated fat), 91mg cholesterol, 766mg sodium, 34g carbohydrate (8g sugars, 6g fiber), 37g protein. Diabetic Exchanges: 4 lean meat, 2 starch, 1 fat.
1 serving: 405 calories, 13g fat (6g saturated fat), 91mg cholesterol, 766mg sodium, 34g carbohydrate (8g sugars, 6g fiber), 37g protein. Diabetic Exchanges: 4 lean meat, 2 starch, 1 fat.
These Tex Mex–style chicken packets can be assembled ahead and frozen if you like. Just thaw them overnight in the fridge, then grill as directed. I like to serve them with warm tortillas and fresh fruit on the side. —Mary Peck, Salina, Kansas
Nutrition Facts
1 skewer: 261 calories, 13g fat (2g saturated fat), 63mg cholesterol, 534mg sodium, 10g carbohydrate (5g sugars, 2g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1/2 starch.
1 skewer: 261 calories, 13g fat (2g saturated fat), 63mg cholesterol, 534mg sodium, 10g carbohydrate (5g sugars, 2g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1/2 starch.
I like to serve chicken and broccoli with rice, along with a side of pineapple or other fresh fruit. Leftovers (if there are any) are great the next day when used in a salad or wrapped in a flour tortilla with a little mayonnaise. —Bethany Seeley, Warwick, Rhode Island
Nutrition Facts
1 chicken breast: 273 calories, 8g fat (2g saturated fat), 98mg cholesterol, 606mg sodium, 10g carbohydrate (4g sugars, 3g fiber), 38g protein. Diabetic Exchanges: 5 lean meat, 1 vegetable, 1/2 fat.
1 chicken breast: 273 calories, 8g fat (2g saturated fat), 98mg cholesterol, 606mg sodium, 10g carbohydrate (4g sugars, 3g fiber), 38g protein. Diabetic Exchanges: 5 lean meat, 1 vegetable, 1/2 fat.
I've been making this dish for years, and when I saw the same dish on the menu at Olive Garden, I knew I had a winner. Fresh basil gets all the respect in this super supper—even forks will stand at attention when it hits the table. —Judy Armstrong, Prairieville, Louisiana
Nutrition Facts
1 serving: 203 calories, 9g fat (2g saturated fat), 68mg cholesterol, 210mg sodium, 3g carbohydrate (1g sugars, 2g fiber), 27g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1 fat.
1 serving: 203 calories, 9g fat (2g saturated fat), 68mg cholesterol, 210mg sodium, 3g carbohydrate (1g sugars, 2g fiber), 27g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1 fat.
Chicken breasts stay nice and moist tucked under a blanket of melted cheese. It's extra special to serve but is not tricky to make. —Katrina Wagner, Grain Valley, Missouri
Nutrition Facts
1 chicken thigh with 2 teaspoons sauce: 245 calories, 15g fat (3g saturated fat), 76mg cholesterol, 358mg sodium, 6g carbohydrate (5g sugars, 0 fiber), 21g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat.
1 chicken thigh with 2 teaspoons sauce: 245 calories, 15g fat (3g saturated fat), 76mg cholesterol, 358mg sodium, 6g carbohydrate (5g sugars, 0 fiber), 21g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat.
Our kitchen is tiny and cramped, so we try to grill simple (but tasty) meals outside as often as possible during the summer months. Dried herbs work as well, but during the summer use fresh herbs for the best taste. —Kelly Evans, Denton, Texas
Nutrition Facts
1 chicken thigh: 169 calories, 8g fat (2g saturated fat), 76mg cholesterol, 460mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 21g protein. Diabetic Exchanges: 3 lean meat.
1 chicken thigh: 169 calories, 8g fat (2g saturated fat), 76mg cholesterol, 460mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 21g protein. Diabetic Exchanges: 3 lean meat.
For our must-have meal, we roast chicken using bone-in, skin-on thighs. This version without skin and bones has a zesty rub of turmeric, paprika and chili powder. —Bill Staley, Monroeville, Pennsylvania
Chicken with Berry Wine Sauce
We like to use Little Red Dress brand merlot in this chicken recipe to bring out the flavor of the berries. —Elizabeth Wright, Raleigh, North Carolina
Nutrition Facts
1 chicken breast half with 2 tablespoons sauce: 251 calories, 4g fat (1g saturated fat), 94mg cholesterol, 378mg sodium, 13g carbohydrate (10g sugars, 3g fiber), 35g protein. Diabetic Exchanges: 5 lean meat, 1/2 starch, 1/2 fruit.
1 chicken breast half with 2 tablespoons sauce: 251 calories, 4g fat (1g saturated fat), 94mg cholesterol, 378mg sodium, 13g carbohydrate (10g sugars, 3g fiber), 35g protein. Diabetic Exchanges: 5 lean meat, 1/2 starch, 1/2 fruit.
We like to use Little Red Dress brand merlot in this chicken recipe to bring out the flavor of the berries. —Elizabeth Wright, Raleigh, North Carolina
Nutrition Facts
1 chicken thigh: 193 calories, 9g fat (3g saturated fat), 78mg cholesterol, 333mg sodium, 4g carbohydrate (3g sugars, 0 fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 1/2 fat.
1 chicken thigh: 193 calories, 9g fat (3g saturated fat), 78mg cholesterol, 333mg sodium, 4g carbohydrate (3g sugars, 0 fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 1/2 fat.
I spent time in India and love reminders of this vibrant culture, so this tandoori chicken makes me happy. Served with warmed naan bread and a cool tomato and cucumber salad, it's a whole meal. —Claire Elston, Spokane, Washington
Nutrition Facts
1 chicken breast half with 1/4 cup sauce: 224 calories, 4g fat (1g saturated fat), 94mg cholesterol, 378mg sodium, 8g carbohydrate (5g sugars, 1g fiber), 35g protein. Diabetic Exchanges: 5 lean meat, 1/2 starch.
1 chicken breast half with 1/4 cup sauce: 224 calories, 4g fat (1g saturated fat), 94mg cholesterol, 378mg sodium, 8g carbohydrate (5g sugars, 1g fiber), 35g protein. Diabetic Exchanges: 5 lean meat, 1/2 starch.
I hand-pick wild strawberries for this saucy chicken dish. We love it with fresh spring greens and a sweet white wine. —Alicia Duerst, Menomonie, Wisconsin
Nutrition Facts
3 cups: 239 calories, 5g fat (0 saturated fat), 56mg cholesterol, 276mg sodium, 21g carbohydrate (9g sugars, 5g fiber), 32g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1/2 starch, 1/2 fat.
3 cups: 239 calories, 5g fat (0 saturated fat), 56mg cholesterol, 276mg sodium, 21g carbohydrate (9g sugars, 5g fiber), 32g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1/2 starch, 1/2 fat.
Layered desserts always grab my family’s attention, but salads? Not so much. I wondered if I could get everyone on board by presenting a healthy salad in an eye-catching way. I’m happy to say that it worked. —Christine Hadden, Whitman, Massachusetts
Cashew Mango Grilled ChickenThis sweet and nutty chicken hits all the right spots for taste, speed and family appeal. On a rainy day, you can bake it, then finish it under the broiler. —Trisha Kruse, Eagle, Idaho
Tapenade-Stuffed Chicken Breasts
I created this recipe for my husband, who absolutely loves olives. I usually make a larger batch of the olive tapenade and serve it with bread or crackers as a snack or appetizer. —Jessica Levinson, Nyack, New York
Nutrition Facts
1 stuffed chicken breast half (calculated without cheese): 264 calories, 11g fat (2g saturated fat), 94mg cholesterol, 367mg sodium, 5g carbohydrate (1g sugars, 1g fiber), 35g protein. Diabetic Exchanges: 5 lean meat, 1 fat.
1 stuffed chicken breast half (calculated without cheese): 264 calories, 11g fat (2g saturated fat), 94mg cholesterol, 367mg sodium, 5g carbohydrate (1g sugars, 1g fiber), 35g protein. Diabetic Exchanges: 5 lean meat, 1 fat.
I created this recipe for my husband, who absolutely loves olives. I usually make a larger batch of the olive tapenade and serve it with bread or crackers as a snack or appetizer. —Jessica Levinson, Nyack, New York
Chicken with Mango-Cucumber Salsa
I put this dish together after looking for something quick and easy without too much indoor cooking. My husband prefers this moist grilled chicken a tad spicy. —Linda Tringali, Monroe Township, New Jersey
Nutrition Facts
1 chicken breast half with 1 cup salsa: 285 calories, 8g fat (2g saturated fat), 94mg cholesterol, 547mg sodium, 18g carbohydrate (14g sugars, 3g fiber), 36g protein. Diabetic Exchanges: 5 lean meat, 1 starch, 1/2 fat.
1 chicken breast half with 1 cup salsa: 285 calories, 8g fat (2g saturated fat), 94mg cholesterol, 547mg sodium, 18g carbohydrate (14g sugars, 3g fiber), 36g protein. Diabetic Exchanges: 5 lean meat, 1 starch, 1/2 fat.
I put this dish together after looking for something quick and easy without too much indoor cooking. My husband prefers this moist grilled chicken a tad spicy. —Linda Tringali, Monroe Township, New Jersey
Nutrition Facts
1 chicken breast half with 1-1/2 cup zucchini noodles: 397 calories, 18g fat (6g saturated fat), 116mg cholesterol, 636mg sodium, 14g carbohydrate (7g sugars, 3g fiber), 44g protein. Diabetic Exchanges: 6 lean meat, 1-1/2 fat, 1 vegetable.
1 chicken breast half with 1-1/2 cup zucchini noodles: 397 calories, 18g fat (6g saturated fat), 116mg cholesterol, 636mg sodium, 14g carbohydrate (7g sugars, 3g fiber), 44g protein. Diabetic Exchanges: 6 lean meat, 1-1/2 fat, 1 vegetable.
The first time I substituted zucchini noodles for regular pasta, it was because I was trying to reduce carbohydrates and calories. Now I make them because we love the flavor and texture they bring to dishes. This dish is just as delicious if you substitute shrimp for the chicken. —Suzanne Banfield, Basking Ridge, New Jersey
Grilled Chicken and Mango Skewers
The inspiration for this recipe came from the charbroiled chicken skewers I used to enjoy while strolling along Calle Ocho in Miami on Sunday afternoons. Feel free to garnish them with sesame seeds or spritz them with fresh lime juice. —Wolfgang Hanau, West Palm Beach, Florida
Nutrition Facts
1 skewer with 1/2 cup corn mixture: 297 calories, 10g fat (3g saturated fat), 70mg cholesterol, 387mg sodium, 28g carbohydrate (16g sugars, 3g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1-1/2 fat.
1 skewer with 1/2 cup corn mixture: 297 calories, 10g fat (3g saturated fat), 70mg cholesterol, 387mg sodium, 28g carbohydrate (16g sugars, 3g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1-1/2 fat.
The inspiration for this recipe came from the charbroiled chicken skewers I used to enjoy while strolling along Calle Ocho in Miami on Sunday afternoons. Feel free to garnish them with sesame seeds or spritz them with fresh lime juice. —Wolfgang Hanau, West Palm Beach, Florida
Nutrition Facts
1 serving (calculated without almonds): 247 calories, 5g fat (2g saturated fat), 98mg cholesterol, 332mg sodium, 10g carbohydrate (9g sugars, 1g fiber), 38g protein. Diabetic Exchanges: 5 lean meat, 1/2 starch.
1 serving (calculated without almonds): 247 calories, 5g fat (2g saturated fat), 98mg cholesterol, 332mg sodium, 10g carbohydrate (9g sugars, 1g fiber), 38g protein. Diabetic Exchanges: 5 lean meat, 1/2 starch.
We all need a quick meal that's deliciously healthy. I marinate the chicken before I leave for work, and when I get home, I grill the chicken and make the relish. My husband loves the spicy flavor. To amp up the heat, add more crushed red pepper flakes. —Naylet LaRochelle, Miami, Florida
Nutrition Facts
1 chicken breast half : 231 calories, 9g fat (2g saturated fat), 94mg cholesterol, 156mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 34g protein. Diabetic Exchanges: 5 lean meat, 1 fat.
1 chicken breast half : 231 calories, 9g fat (2g saturated fat), 94mg cholesterol, 156mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 34g protein. Diabetic Exchanges: 5 lean meat, 1 fat.
This cinch of a marinade gives the chicken lots of Italian flavor. Serve the chicken with a tossed green salad and garlic breadsticks, or put slices on a ciabatta roll along with lettuce, tomato and mozzarella cheese for a zesty handheld meal. —Lisa Moriarty, Wilton, New Hampshire
Chicken with Peach-Avocado Salsa
This super fresh dinner is pure summer—juicy peaches, creamy avocado, grilled chicken and a kick of hot sauce and lime. To get it on the table even quicker, make the salsa ahead. —Shannon Roum, Cudahy, Wisconsin
Nutrition Facts
1 chicken breast half with 1/2 cup salsa: 265 calories, 9g fat (2g saturated fat), 94mg cholesterol, 536mg sodium, 9g carbohydrate (4g sugars, 3g fiber), 36g protein. Diabetic Exchanges: 5 lean meat, 1 fat, 1/2 starch.
1 chicken breast half with 1/2 cup salsa: 265 calories, 9g fat (2g saturated fat), 94mg cholesterol, 536mg sodium, 9g carbohydrate (4g sugars, 3g fiber), 36g protein. Diabetic Exchanges: 5 lean meat, 1 fat, 1/2 starch.
This super fresh dinner is pure summer—juicy peaches, creamy avocado, grilled chicken and a kick of hot sauce and lime. To get it on the table even quicker, make the salsa ahead. —Shannon Roum, Cudahy, Wisconsin
Nutrition Facts
1 pizza: 380 calories, 12g fat (6g saturated fat), 72mg cholesterol, 598mg sodium, 41g carbohydrate (5g sugars, 5g fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 2-1/2 starch.
1 pizza: 380 calories, 12g fat (6g saturated fat), 72mg cholesterol, 598mg sodium, 41g carbohydrate (5g sugars, 5g fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 2-1/2 starch.
My family and I are big picnickers, and I'm always looking for new dishes to try in the great outdoors. The amazing flavors at our favorite Indian restaurant inspired these mini pizzas. —Angela Spengler, Tampa, Florida
Nutrition Facts
1 chicken thigh: 188 calories, 9g fat (2g saturated fat), 76mg cholesterol, 363mg sodium, 5g carbohydrate (5g sugars, 0 fiber), 21g protein. Diabetic Exchanges: 3 lean meat.
1 chicken thigh: 188 calories, 9g fat (2g saturated fat), 76mg cholesterol, 363mg sodium, 5g carbohydrate (5g sugars, 0 fiber), 21g protein. Diabetic Exchanges: 3 lean meat.
We eat a lot of chicken at our house, and figuring out different ways to serve it gets challenging. My family went nuts for the cozy maple flavors in this recipe, so now I share it at potlucks, too. —Lorraine Caland, Shuniah, Ontario
Originally Published: April 17, 2018
