3 Delicious high protein Diabetes-Friendly Recipes
 
Chicken is a great addition to a healthy, balanced diet.

3 Delicious high protein Diabetes-Friendly Recipes

Make this lean protein the building block of many healthy meals.

If you're looking to add a few more diabetes-friendly recipes to your cookbook, focused on protein intake can help. For many people with type 2 diabetes, aiming for 20-30% of total energy intake as protein is the goal ( there maybe exceptions for individuals with impaired renal function) . Chicken is a great place to start. As a lean protein, chicken is a perfect basis for low-fat dinner recipes that help support a balanced diet.

A balanced diet is important because each macronutrient plays a unique role in maintaining your health. Protein helps to stabilise blood sugar levels, and it promotes weight loss by keeping you satiated. The National Institutes of Health reports that a diet high in protein can lead to weight loss and lipid metabolism and can help manage type 2 diabetes.

To get the best health benefits of chicken, choose boneless, skinless chicken breasts whenever possible, as chicken breast is lower in fat and sodium than thighs, wings and legs.

Boneless, skinless chicken breast is easy to prepare, and it offers many health benefits. It has 31 grams of protein and just 165 calories in a 100-gram serving. Besides being rich in protein and low in calories, chicken breast also contains all nine essential amino acids, is low in sodium and is easy to work into a healthy diet. It can also help you manage your weight and keep your cholesterol and blood pressure levels in check.

Food blogger and foodie Kalyan Karmakar knows a thing or two about cooking and diabetes. Here, he shares three of his diabetes-friendly recipes that are as delicious as they are healthy.

Assamese boiled chicken

Ingredients (serves 2)

  • 500 grams chicken, on the bone (or 300 grams boneless chicken breast)
  • 2 garlic cloves, finely chopped
  • 1 medium-sized tomato, cubed
  • 200 grams bottle gourd or unripe papaya, peeled and cubed
  • 2 tablespoons bitter gourd, finely chopped
  • 50 g fresh coriander leaves, shredded
  • 1 green or red chilli, finely chopped
  • 1/2 teaspoon crushed black pepper
  • Salt, to taste

Recipe

  • Add the chicken and vegetables to a heated wok. Stir until the chicken starts to cook and loses its pink colour.
  • Add 100 milliliters of water to the contents. Add salt and crushed black pepper and bring the water to a boil.
  • Cover the wok with a lid, reduce the flame and let cook for 20 minutes.

You can enjoy Assamese boiled chicken as-is, but it also pairs perfectly with toast and steamed rice.

Grilled chicken with rocket pesto

Ingredients (serves 2)

For the pesto:

  • 100 grams of rocket leaves (about a fistful)
  • 2 or 3 cloves of garlic, peeled
  • 1 tablespoon extra-virgin olive oil
  • 25 grams of walnuts, crush (about 5 or 6 pieces)

For the grilled chicken:

  • 500 grams chicken pieces, on the bone
  • 1 1/2 teaspoons extra-virgin olive oil
  • Salt, to taste

Recipe

  • In a mixer, grinder or mortar and pestle, grind the pesto mix. Set it aside.
  • Coat the chicken with olive oil and salt.
  • Cook the chicken in an oven or an air fryer for 30 minutes at 200 C.
  • Once the chicken is done, add the pesto mix and serve. Do not add pesto before cooking the chicken.

Torka dal

Ingredients (serves 2)

  • 100 g of green moong dal, pre-soaked
  • 1/2 teaspoon kasuri methi leaves, dried
  • 1/2 teaspoon cumin seeds
  • 1/2 an onion, finely chopped
  • 1/2 a tomato
  • 1/2 teaspoon finely chopped ginger
  • 1/2 teaspoon finely chopped garlic
  • 1 egg
  • 1 tablespoon ghee or vegetable oil
  • 1 teaspoon cumin powder
  • 1/2 teaspoon red chilli
  • 1/2 teaspoon garam masala
  • 1/2 teaspoon coriander powder
  • 1/4 teaspoon sugar (optional)

Recipe

  • Pressure-cook the pre-soaked green moong dal with water and salt.
  • Add the ghee or vegetable oil to a pan.
  • Add the cumin seeds and dried kasuri methi leaves.
  • Add the ginger, garlic and onion, and cook until the onion is translucent.
  • Add the tomato and a few slit green chillies.
  • Stir and push everything in the pan to a side and break an egg in the pan. Beat the egg until it forms a tight scramble.
  • Add the boiled moong dal.
  • Blend the cumin powder, red chilli, garam masala, coriander powder and sugar with 1 teaspoon of water. Salt to taste, then add the paste to the pan.
  • Let the dal come to a boil, then simmer over a low flame.
  • Cover the pan for about 10 minutes.

You can add some cooked chicken breast to the torka dal for an extra punch of protein. Or keep it vegetarian; torka dal tastes great with fresh rotis and quartered onions, or just as it is.

Try these recipes and let us know how you liked them!

Disclaimer: This publication/article/editorial is meant for awareness/educational purposes and does not constitute or imply an endorsement, sponsorship or recommendation of any products. Please consult your doctor or healthcare practitioner before starting any diet, medication or exercise.