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Digital Subscriptions > Healthy Food Guide > Diabetes Diet Plan: The Essential Guide to Managing Your Diabetes the Healthier Way > CHICKEN

CHICKEN

Lean chicken is the starting block for many a well-balanced meal. Team with low-GI carbs and a hefty helping of veg, and swap stodgy sauces for reduced-fat varieties to keep calories in check

FIVE-SPICE HOISIN CHICKEN WITH STIR-FRY

PREP15 MINCOOK25 MINSERVES4DAIRY FREE

200g brown rice or quinoa (or a mix)

500g skinless chicken breasts, cut into chunks

4tbsp hoisin sauce

2tbsp sweet chilli sauce

1tbsp reduced-salt soy sauce

½tsp Chinese five-spice powder

Cooking oil spray

1tbsp vegetable oil

25g fresh ginger, cut into matchsticks

350g assorted Asian mushrooms, such as shiitake, oyster and enoki

350g assorted stir-fry vegetables, such as beansprouts and pak choi

Five-spice hoisinchicken with stir-fry

1 Cook the rice or quinoa in unsalted water according to the pack instructions. Meanwhile, put the chicken in a shallow non-metallic dish. In a small jug, combine the hoisin, sweet chilli and soy sauces with the five-spice and 2tbsp water. Drizzle half the marinade over the chicken (reserve the rest), turn to coat, then cover and set aside to marinate for 10 min.

2 Thread the marinated chicken on to 8 skewers (pre-soaked in water if wooden). Spray a large non-stick frying pan with oil and set over a medium–high heat. Cook the kebabs for 10 min, turning occasionally, or until cooked through.

3 While the kebabs are cooking, heat the vegetable oil in another large non-stick frying pan or wok over a medium–high heat. Add the ginger and mushrooms and stir-fry for 3 min or until the mushrooms are golden. Add the stir-fry veg and cook for 3 min or until tender. Pour over the reserved marinade and heat through.

4 Serve the kebabs with the vegetables and rice or quinoa.

NOW TRY THESE

GIVE IT SOME ZING

Replace the hoisin sauce with freshly squeezed lime juice for a zingy, less sweet marinade.

MAKE IT A SALAD

Serve the kebabs on an Asian-style salad made from soba noodles tossed with rocket leaves, sesame seeds and a little low-fat chilli and ginger dressing.

PORTUGUESE CHICKEN

PREP5 MIN + MARINATINGCOOK40 MINSERVES4 ✔ GLUTEN FREE ✔ DAIRY FREE

2tbsp hot peri peri sauce

2tsp olive oil

Juice 1 lemon, plus 1 lemon, thinly sliced, pips removed

1½tsp dried oregano

8 large skinless and boneless chicken thighs

2tbsp chopped fresh flatleaf parsley

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About Healthy Food Guide

Eat right with Healthy Food Guide's diabetes healthy eating plan, with over 100 recipes and tips. Supported by Diabetes UK, our guide makes healthy eating easy with advice from the experts. We bust the top diabetes myths and share weight-loss tips that work. And, of course, our tried and tested recipes are all nutritionally analysed by our registered dietitian.
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