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.
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.
