Curry and soy sauce make a great flavor combination in this easy chicken skillet dish. It is served over rice, so if you’re in a hurry use quick-cooking or perhaps leftover rice. Since brown rice is better nutritionally than white, but takes longer to cook, consider readying a batch ahead and stashing it in the freezer to thaw and use as needed, or buy ready-to-use cartons at the supermarket.
For this recipe, and for dozens of other Association-approved recipes, purchase One Pot Meals for People with Diabetes 2nd Edition from our online store.
Prep time: 20 minutes
Serves 4; serving size: 1 cup chicken and vegetables, 1/2 cup rice
1 medium onion, chopped
1 Tbsp peanut oil or canola oil
1 cup fat-free reduced-sodium or regular chicken broth, divided
1 lb boneless, skinless chicken breast meat, cut into bite-sized pieces
1 1/2 to 2 1/2 tsp mild curry powder, or to taste
1/8 tsp black pepper (optional)
3 Tbsp unsalted or salted peanuts, coarsely chopped
2 Tbsp lite soy sauce
1 Tbsp cornstarch
1 1/2 cups small cauliflower or broccoli florets (or a combination)
1/2 cup coarsely diced red bell pepper
1/4 tsp salt to taste (optional)
2 cups cooked brown or white rice
- In a 12-in nonstick skillet, combine the onion, oil, and 1 Tbsp of the chicken broth. Cook over medium heat, stirring frequently, until the onion is tender, about 5 or 6 minutes.
- Push the onion to the side of the pan. Add the chicken. Sprinkle on the curry powder and black pepper, if desired. Add the chopped peanuts. Cook over medium heat, stirring frequently, until the chicken is opaque, about 4 minutes. If the chicken begins to stick or burn, add a little more chicken broth.
- Stir together the soy sauce and cornstarch until well blended. Thoroughly stir the remaining chicken broth and the soy sauce mixture into the pan until blended. Add the cauliflower (and/or broccoli) and bell pepper to the skillet, stirring well.
- Cook over medium heat, stirring, until the chicken is cooked through, about 3 to 4 minutes. Add salt to taste, if desired.
- Serve the chicken and vegetables over rice.
3 Very Lean Meat
Calories from Fat: 81 g
Total Fat: 9 g
Saturated Fat: 2 g
Cholesterol: 66 mg
Sodium: 475 mg
Total Carbohydrate: 33 g
Dietary Fiber: 5 g
Sugars: 7 g
Protein: 33 g
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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