• B. Christian

Chicken, a diabetes friendly food.

Chicken is as American as apple pie. It’s tasty, versatile, economical, and easy-to-prepare. But chicken can often be battered and fried, coated in a sweet glaze, or swimming in a sugary sauce. This is bad news if you have diabetes and want to limit your intake of carbs and sugar.

Chicken can be a great option for people with diabetes. All cuts of chicken are high in protein and many are low in fat. When prepared in a healthy way, chicken can be a great ingredient in a healthy diabetic eating plan. 

Tips for cooking chicken,

  • remove the skin

  • If cooking in a pan us olive oil or cooking spray in place of butter

  • Poached chicken breasts are great for making warm or cold chicken salads and chicken casseroles. To poach chicken, add boneless, skinless chicken breasts to a saucepan and cover them with water or low-sodium broth and desired seasonings. Bring the mixture to a boil over medium-high heat; reduce heat to low; cover pan, and simmer chicken until its internal temperature is 165 degrees, this takes about 15 minutes.

  • Cooking chicken in the oven helps keep it moist. To make baked chicken, rub raw chicken lightly with olive oil and season it with your favorite spices.  Preheat your oven to 400 degrees and bake the chicken until its internal temperature reaches 165 degrees (about 30 minutes depending on the size of the chicken pieces).

  • Avoid crock pot chicken recipes that use canned soups, high-sodium sauces and broths, full-fat cheeses, and prepared sauces made with added sugar. Opt for recipes that use vegetables, spices, brown rice, legumes, Greek yogurt, fruits, and low-sodium broths. 

A great roast chicken is a staple in many recipe arsenals. It’s the perfect meal option for an elegant dinner party or a casual family dinner.

For this recipe, apples, onions, garlic, and spices are stuffed into the cavity of a whole chicken. The chicken then gets an olive oil rub-down and is roasted to moist perfection. Make sure to peel off the skin before eating the meat. Use the leftovers to create a healthy chicken salad made with Greek yogurt and celery.

Get recipe here!


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Leah  Buckbee


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