Indian-Spiced Chicken with Cumin-Scented Rice and Spinach
Tandoori chicken, with its delicate blend of spices and intriguing aroma, is one of my favorite Indian dishes. One characteristic of this dish is that it is cooked in a special tandoor oven. Another important characteristic is the ginger, garlic, coriander, and cayenne yogurt sauce that it is cooked in. For this dinner, I have captured the essence of tandoori chicken with an easy yogurt sauce. Although not made in a special oven, the meal fills my requirement for some great Indian food that can be prepared quickly.
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1 cup nonfat plain yogurt
1/4 cup loosely packed fresh mint leaves plus 2 tablespoons, chopped
1 tablespoon peeled and chopped fresh ginger, about 1/4-inch piece
1 teaspoon ground coriander
2 teaspoons canola oil
3/4 pound boneless, skinless chicken tenderloins
1/4 cup fresh diced onion
1 teaspoon minced garlic
- Mix yogurt, 1/4 cup chopped mint, ginger, coriander, and cayenne together. Heat oil in a nonstick skillet just large enough to hold chicken in one layer over medium-high heat.
- Add chicken and onion to the skillet. Brown chicken 2 minutes; turn and brown 2 more minutes. Lower heat to medium. Add garlic to the skillet. Spoon yogurt sauce over chicken. Cover with a lid, and cook 3 minutes. A meat thermometer should read 165°F.
- Sprinkle with remaining 2 tablespoons chopped mint, and serve.Split hamburger rolls in half, and toast in toaster oven or under broiler until golden. Set aside.
Calories from Fat 84
Total Fat 9.3 g
Saturated Fat 1.5 g
Monounsaturated Fat 4.3 g
Cholesterol 111 mg
Sodium 295 mg
Carbohydrate 13.4 g
Dietary Fiber 0.9 g
Sugars 0.9 g
Protein 43.7 g
Exchanges: 1/2 fat-free milk, 1/2 carbohydrate, 5 lean meat
Cumin-Scented Rice and Spinach
1/2 cup basmati rice
5 cups washed ready-to-eat spinach (5 ounces)
1 tablespoon canola oil
2 tablespoons raisins
1/2 teaspoon ground cumin
Salt and freshly ground black pepper
- Bring a large saucepan filled with water to a boil over high heat. Add the rice, and let roll in the boiling water 10 minutes.
- Add spinach, and immediately drain the rice, leaving 2 tablespoons water in the saucepan.
- Add the oil to the saucepan, and return the rice to the pan. Add the raisins and cumin. Toss well. Add salt and pepper to taste.Mix mayonnaise, vinegar, sugar, and jalapeño pepper together in a medium bowl. Add salt and pepper to taste.
Preparation time: 12 minutes; Servings: 2
Calories from Fat 68
Total Fat 7.5 g
Saturated Fat 0.6 g
Monounsaturated Fat 4.4 g
Cholesterol 0 mg
Sodium 64 mg
Carbohydrate 47.1 g
Dietary Fiber 2.7 g
Sugars 5.7 g
Protein 5.8 g
Exchanges: 2 1/2 starch, 1/2 fruit, 1 vegetable, 1 fat
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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