Diabetic Friendly Chicken and Rice Recipe

Discover this diabetic friendly chicken and rice recipe—perfectly balanced with lean protein, fiber-rich brown rice, and vibrant veggies. It’s a flavorful one-pot meal designed to support stable blood sugar levels while delivering delicious, wholesome comfort.

diabetic friendly chicken and rice isn’t just a mouthful to say—it’s a mouthwatering way to nourish your body without sacrificing flavor. Hi there! It’s Angela here. As someone who loves food and believes in balance, I know how hard it can be to find meals that are both tasty and supportive of blood sugar control. That’s exactly why this recipe is such a winner.

This dish brings together lean protein, fiber-rich whole grains, and colorful veggies into a one-pot chicken and rice meal that’s both hearty and healthy. Whether you’re managing diabetes yourself or cooking for someone who is, you’ll love how comforting and flavorful it is. It’s just one of many healthy chicken and rice recipes I love sharing with my family. Ready to make something wonderful? Let’s dive in!

Main Ingredients Diabetic Friendly Chicken and Rice (And Why They Matter!)

Each ingredient in this diabetic friendly chicken and rice recipe was chosen with purpose. Here’s what you’ll need:

• 2 tsp rapeseed oil – A heart-healthy fat that’s rich in omega-3s and low in saturated fat.
• 1 large onion (170g), chopped – Adds sweetness and depth without adding sugar.
• 350g skinless, boneless chicken breast – Lean protein helps stabilize blood sugar and keeps you full longer.
• 1 red + 1 yellow bell pepper (each 170g), chopped – High in fiber and vitamin C, plus they make the dish pop with color.
• 2 garlic cloves, crushed – A natural flavor booster with immune benefits.
• 3cm piece of fresh ginger, finely chopped – Helps with digestion and adds warmth.
• ½ to 1 Scotch Bonnet chilli, chopped – Optional heat! Spice can boost metabolism but adjust to your comfort.
• 2 tbsp tomato purée – Concentrated tomato flavor without added sugar.
• 200g brown basmati rice, rinsed – A slow-digesting whole grain perfect for blood sugar control. You can also explore grains like chicken and wild rice for even more fiber and earthy flavor.
• 1 low-sodium chicken stock cube in 450ml water – Adds richness without the salt overload.
• 1 x 400g can chopped tomatoes – Juicy and flavorful base with no added sugar.
• 100g okra, chopped – A fiber-packed veggie that thickens naturally.
• 2 tbsp chopped fresh coriander – For a fresh, herby finish.

Additional Ingredients and Smart Swaps

Want to make it your own? You totally can! Here are a few ways to change things up while keeping it diabetic friendly:

• No okra? Try green beans or zucchini for a similar texture.
• Low heat preference? Skip the Scotch Bonnet and use a pinch of smoked paprika instead.
• Don’t like coriander? Fresh parsley or basil works great.
• Want more protein? Add a handful of cooked lentils or chickpeas.
• Vegetarian version? Swap chicken for firm tofu or tempeh and use veggie stock.
• Watching carbs more closely? Try swapping in cauliflower rice like in this chicken and cauliflower rice recipe.

Small changes, big results—and no loss of flavor!

Expert Tips for Perfect Results

Now, I’ve made this dish more times than I can count, so here are some tried-and-true tips to get it just right:

1. Sauté the onions until golden. This deepens the flavor and gives a little natural sweetness—no sugar needed.
2. Brown the chicken before simmering. It locks in the juices and adds a lovely savory layer.
3. Rinse your rice thoroughly. This removes extra starch, which helps keep the grains fluffy and less sticky.
4. Simmer gently, not on full blast. Brown rice takes time, and gentle simmering lets the flavors meld beautifully.
5. Don’t stir too much once rice is cooking. Stirring breaks up the grains and can make things mushy.
6. Taste-test the chilli first. Scotch Bonnets pack a punch. A little goes a long way! Craving a kick? Add the full Scotch Bonnet for a spicy chicken and rice experience!
7. Fresh herbs at the end = magic. Trust me, coriander (or parsley) added just before serving brings the whole thing to life.
8. Meal prep friendly. This dish keeps well in the fridge for 3–4 days and reheats like a dream. Great for busy weeks.

So whether it’s your first time cooking brown rice or your hundredth, these tips will help make your dish a total hit.

Recommended Cooking Techniques

Here are a few techniques to keep in your back pocket:

• One-pot cooking: Everything cooks in the same pan—easy cleanup and no fuss.
• Simmer with lid on: Keeps the moisture in so rice cooks evenly without drying out.
• Layer your flavors: Start with aromatics (onion, garlic, ginger), then add meat, veggies, and finally rice and liquids.
• Rest before serving: Let the dish sit covered for 5–10 minutes after cooking. This lets the flavors settle and rice absorb any extra liquid.

Step-by-Step Instructions for Perfect Diabetic Friendly Chicken and Rice

1. Heat the rapeseed oil in a large non-stick pot over medium heat. Add the chopped onion and sauté for 5 minutes until soft and golden.
2. Add the chicken chunks to the pot. Cook for 5–7 minutes until browned all over.
3. Toss in the chopped peppers, garlic, ginger, and chilli. Cook for another 3 minutes, stirring often.
4. Stir in the tomato purée and cook for 1 minute to deepen the flavor.
5. Add the rinsed brown basmati rice and mix everything together so the rice gets coated with flavor.
6. Pour in the chicken stock and chopped tomatoes. Bring to a boil, then lower the heat to a simmer.
7. Cover the pan and let it cook gently for 30 minutes. Stir once or twice max.
8. Add the okra and simmer, covered, for another 10 minutes until rice is tender and liquid absorbed.
9. Turn off the heat and let sit covered for 5 minutes. Then stir in chopped coriander and serve!

Additional Guide: Flavor Variations & Meal Prep

Looking to change things up? Here are a few extra ways to make this diabetic friendly chicken and rice work for you:

• Spice blend twist: Add 1 tsp ground cumin and ½ tsp turmeric with the garlic for a more earthy, curry-inspired flavor.
• Mediterranean vibe: Swap okra for spinach and throw in a few olives.
• Freezer tip: Let leftovers cool completely, then freeze in airtight containers for up to 2 months. Defrost overnight in the fridge before reheating.
• Serving idea: Pair with a green salad or a spoon of plain Greek yogurt on the side for balance.
• Want something a bit creamy and tropical? Try a variation inspired by our coconut chicken and rice.

No matter your style, this dish is as flexible as it is flavorful.

FAQs about Diabetic Friendly Chicken and Rice

Conclusion

And there you have it—your new favorite diabetic friendly chicken and rice recipe! It’s colorful, comforting, and crafted with care for those looking to manage blood sugar without missing out on amazing flavor.

Whether you’re making it for your own wellness journey or cooking for someone you love, I hope this dish brings as much joy to your table as it does to mine. Don’t be afraid to make it your own and play with the spices. After all, the kitchen’s meant to be a place of creativity and connection.

Thanks for stopping by! And remember—good food doesn’t have to be complicated. Just made with heart.

Warmly,

Diabetic Friendly Chicken and Rice

Discover this diabetic-friendly chicken and rice recipe—perfectly balanced with lean protein, fiber-rich brown rice, and vibrant veggies. A flavorful one-pot meal designed to support stable blood sugar levels while delivering wholesome comfort.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 40 minutes mins

Resting Time 5 minutes mins

Total Time 55 minutes mins

Course Main

Cuisine Healthy

Servings 4 servings

Calories 435 kcal

Equipment

• Large non‑stick pot

Ingredients

  

• 2 tsp rapeseed oil
• 1 large onion (170g), chopped
• 350 g skinless, boneless chicken breast, chopped
• 1 red bell pepper (170g), chopped
• 1 yellow bell pepper (170g), chopped
• 2 cloves garlic, crushed
• 3 cm fresh ginger, finely chopped
• ½‑1 Scotch Bonnet chilli, chopped (optional)
• 2 tbsp tomato purée
• 200 g brown basmati rice, rinsed
• 1 cube low‑sodium chicken stock cube in 450 ml water
• 400 g canned chopped tomatoes no added sugar
• 100 g okra, chopped
• 2 tbsp fresh coriander, chopped to finish

Instructions

 

• Heat the rapeseed oil in a large non‑stick pot over medium heat. Add the chopped onion and sauté for 5 minutes until soft and golden.
• Add the chicken chunks and cook for 5–7 minutes until browned.
• Toss in the chopped peppers, garlic, ginger, and chilli. Cook for another 3 minutes, stirring often.
• Stir in the tomato purée and cook for 1 minute.
• Add the rinsed brown rice and coat with flavors.
• Pour in stock and chopped tomatoes, bring to a boil then reduce to a simmer.
• Cover and cook gently for 30 minutes, stirring only once or twice.
• Add okra, simmer covered for another 10 minutes until rice is tender and liquid absorbed.
• Turn off heat, let sit covered for 5 minutes, stir in chopped coriander and serve.

Notes

This dish keeps well in the fridge for 3–4 days and is freezer‑friendly for up to 2 months. Warm it up, pair with a green salad or plain Greek yogurt for a balanced meal.

Keyword Diabetic Friendly, Low Glycemic, One‑Pot

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