Diabetes-Friendly Recipes
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Chicken and Rice with Yogurt Sauce

Servings: 4

Ingredients

  • 1 teaspoon olive oil
  • ¼ teaspoon kosher salt
  • freshly ground pepper
  • 2 whole skinless and boneless chicken breasts, about 8 ounces each, halved
  • 5 ounces chopped onion
  • 4 ounces chopped red bell pepper
  • 4 ounces chopped green bell pepper
  • 2 large cloves garlic, minced
  • 1 large tomato, chopped
  • 1 cup Arborio rice
  • 1/8 teaspoon turmeric
  • ½ teaspoon Hungarian paprika
  • ¼ teaspoon ground cumin
  • ¼ teaspoon ground coriander
  • 1 ¼ cups 99% fat free, no-salt-added canned chicken broth
  • 1/3 cup white wine
  • ½ cup nonfat plain yogurt
  • 2 tablespoons chopped flat leaf parsley
  • 1 tablespoon lemon juice

Directions

  1. Preheat oven to 375°F.
  2. Heat the oil in a non- stick oven proof casserole or skillet. Dry the chicken pieces. Season with salt and pepper and brown on both sides. Remove to a plate and keep warm.
  3. Add the onion, peppers, garlic, and tomato; stir until the onion is soft. Add the rice, turmeric, paprika, cumin and coriander. Stir to coat.
  4. Add the broth and wine and return the chicken to the casserole. Bring to a simmer and then place in the oven and bake uncovered until the rice is cooked al dente and the chicken is cooked through, about 30 minutes.
  5. While the chicken is cooking, combine the yogurt, parsley, and lemon juice. Refrigerate until ready to use.
  6. When the chicken and rice are done, spoon the rice onto a serving platter, top with chicken breasts and drizzle yogurt sauce over the chicken. Pass the rest of the sauce.

Nutrition Information

 

Per serving:388 calories (8% calories from fat), 33 g protein, 3 g total fat (0.7 g saturated fat), 52 g carbohydrates, 4 g dietary fiber, 66 mg cholesterol, 237 mg sodium
Diabetic exchanges:3 very lean protein, 3 1/2 carbohydrate (2 1/2 bread/starch, 2 vegetable)
 

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