Food that tastes great!
Healthy eating is essential to managing diabetes but it also makes you feel great. November is Diabetes awareness month and we will be sharing recipes that can be part of anyone’s dinner table. It just happens that these recipes have the stamp of approval from the Canadian Diabetes Association.
Order a complimentary copy of the 2014 Healthy Living Calendar packed with a new recipe each month!
Diabetes Mythbuster
Myth: Too much sugar causes diabetes.
Fact: Sugar contains calories and is low in nutritional value, but it does not cause diabetes. The cause of type 1 diabetes is unknown, and various factors contribute to the onset of type 2 diabetes, including inactivity and excess weight. The bottom line: If you’re not burning off the calories you’re eating, you’re at risk of gaining weight and developing type 2 diabetes.
Easy Chicken Biryani
A quick, easy and healthy version of this traditional East Indian dish! Canola oil’s neutral taste allows the spices to shine.
Recipe and photography courtesy of www.canolainfo.org our National sister association. Thank you for sharing!
Ingredients:
2 Tbsp canola oil (30 mL)
1 cup onion, finely chopped (250 mL)
2 large garlic cloves, minced (2 )
2 Tbsp fresh ginger, finely grated (30 mL)
1/2 Tbsp ground cumin (7 mL)
1/2 Tbsp ground coriander (7 mL)
3/4 tsp ground tumeric (4 mL)
1/2 tsp ground cardamom (2 mL)
3 cloves (3 )
1 cinnamon stick (1 )
1 2/3 cup basmati rice (400 mL)
1 lbs chicken breast, diced (500 g)
1/3 cup Greek yogurt (75 mL)
2 fresh tomatoes, diced (2 )
3 cups low sodium chicken broth (750 mL)
Fresh cilantro, for garnish
Directions:
1. In a saucepan, heat canola oil over medium-high heat and sauté onion, garlic, ginger, cumin, coriander, turmeric, cardamom, cloves, cinnamon for 2 minutes to bring out the flavors.
2. Stirring constantly, add rice, chicken, yogurt, tomato and broth; cover and simmer over medium heat 15 minutes or until rice is tender chicken is cooked through and liquid is absorbed. Remove from stove and let stand 5 minutes.
3. Garnish with cilantro and serve.
Nutritional Information:
| Serving Size: | 3/4 cup (175 mL) | Calories: | 280 |
| Cholesterol: | 50 mg | Total Fat: | 8 g |
| Carbohydrates: | 31 g | Fibre: | 3 g |
| Protein: | 22 g | Saturated Fat: | 1.5 g |
| Sodium: | 75 mg |
