If you’re in the mood for something different, try this blend of Middle Eastern flavors. Boneless, skinless chicken is marinated in yogurt, spices, mint, and fresh ginger and then broiled.
For this recipe, and for dozens of other Association-approved recipes, purchase Mix 'n' Match Meals in Minutes from our online store.
“To quickly peel ginger, scrape the skin away with the edge of a spoon. To quickly chop ginger, place small, peeled pieces in a garlic press with large holes. Press over a bowl to catch the juices.”
Serves 2; Serving size: 1/2 recipe
Prep time: 35 minutes
1/2 cup coarsely chopped fresh mint
1 1-inch piece fresh ginger, peeled and chopped (about 1 Tbsp, or use 1 tsp ground ginger)
3 medium cloves, garlic
1 cup fat-free plain yogurt
2 tsp ground coriander
2 5-oz boneless, skinless chicken breast halves
1 medium tomato, sliced
- Mix mint, ginger, and garlic together in a food processor or small bowl. Add yogurt and coriander.
- Place chicken in a bowl and pour mixture on top. Marinate 15 minutes, turning once during this time.
- Preheat broiler.
- Line a baking sheet with foil and place chicken and marinade on sheet.
- Broil chicken about 5 inches from the heat source for 5 minutes per side.
1 Fat-Free Milk
4 Lean Meat
Calories from Fat 35
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 88 mg
Sodium 195 mg
Carbohydrate 17 g
Dietary Fiber 2 g
Sugars 13 g
Protein 40 g
Linda Gassenheimer is a TV and radio personality, syndicated journalist, best-selling author and food consultant.
She has been a spokesperson for many national and international companies including Uncle Ben’s Rice, Tropicana, Thermador, the Mushroom Council, Crisco Canola Oil, Quiznos Sammies, Martini & Rossi, The National Pork Council, Hodgson Mills, Florida Citrus Council and Hiram Walker.
Not all recipes presented here are necessarily appropriate for all people with diabetes, nor will all recipes fit into every meal plan. No two meal plans are alike. Work with your health care provider, diabetes educator or dietitian to design a meal plan that's right for you, and includes the foods you love. A key message for people with diabetes is "Carbs Count." Foods high in carbs (carbohydrates) -- bread, tortillas, rice, crackers, cereal, fruit, juice, milk, yogurt, potatoes, corn, peas, sweets -- raise your blood glucose levels the most.
For many people, having 3 or 4 servings of a carb choice at each meal and 1 or 2 servings at snacks is about right. Keep an eye on your total number of servings. For example, if you choose to have dessert, cut back on potatoes.
Round out your meals with a serving of:
- Meat (such as fish or chicken) or meat substitute (such as beans, eggs, cheese, and tofu) about the size of a deck of cards and
- Non-starchy vegetables (such as broccoli or lettuce). If you have three (3) or more servings of non-starchy vegetables, count them as a carbohydrate choice. Three (3) servings is equal to 1 1/2 cups of cooked vegetables, or three (3) cups of raw vegetables.
Check your blood glucose to see how your food choices or these recipes affect your blood glucose. If your meal plan isn't working for you, talk to your dietitian about making a new one.
Along with exercise and medications (insulin or oral diabetes pills), nutrition is important for good diabetes management. By eating well-balanced meals in the correct amounts, you can keep your blood glucose level as close to normal (non-diabetes level) as possible.
The recipes on this page are only a part of what is offered in recipe books from the American Diabetes Association. Many also include information on meal planning, portion control, food buying and seasoning, as well as general cooking hints and tips for people with diabetes.
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