Diabetes Recipes (Cont.)

 
Daily Servings According to Diabetes Food Pyramid
Serving from Meat group
1
Serving from Vegetable group
1
Serving from Fat group
1
 
 

Diabetes Recipes: Rice With Chicken -- Spanish Style

This is a good way to get vegetables into the meal plan. Serve with a mixed green salad and some whole-wheat bread.
 
Ingredients (Serves 8)
To make this diabetes recipe, you'll need:
 
  • 2 tablespoons olive oil
  • 2 medium onions, chopped
  • 4 garlic cloves, minced
  • 2 stalks celery, diced
  • 2 medium red/green peppers, cut into strips
  • 1 cup chopped mushrooms
  • 2 cups uncooked rice
  • 1 three-pound chicken, cut into 8 pieces, skin removed
  • 1 teaspoon salt (optional)
  • 3-1/2 cups chicken broth, fat removed
  • 4 cups water
  • Saffron or Sazón, for color
  • 3 medium tomatoes, chopped
  • 1 cup frozen peas
  • 1 cup frozen corn
  • 1 cup frozen green beans
  • Olives or capers for garnish, if desired.
     
Procedure
Here's what you need to do:
 
  • Heat the oil over medium heat in a nonstick pot. Add the onion, garlic, celery, green pepper, and mushrooms. Cook over medium heat, stirring often, for about 3 minutes or until tender.
  • Add the rice and sauté for 2 to 3 minutes, stirring constantly until it begins to brown.
  • Add the chicken, salt, chicken broth, water, saffron (Sazón), and tomatoes. Bring the water to a boil, then reduce heat to medium-low and let simmer.
  • Cover the pot and let the casserole simmer until the water is absorbed and rice is tender, about 20 minutes.
  • Stir in the peas, corn, and beans, and cook for 8 to 10 minutes. When everything is hot, the casserole is ready to serve. Garnish with olives or capers, if desired.
(Diabetes Recipes Continued: Page 9)
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Written by/reviewed by: Arthur Schoenstadt, MD
Last reviewed by: Arthur Schoenstadt, MD