- add extra fibre
- add extra fruit & vegetables
- reduce the amount of sugar, salt, or saturated fat
Our recipe of the month is recommended by our dietitians using Diabetes Australia’s own recipe guidelines.
Diabetes Victoria members have access to a large range of recipes and meal plans that meet our nutrition guidelines. Find out more about membership.
The Australian Women’s Weekly Diabetes – Delicious recipes that will have you happy to eat healthy
Prep + cook time: 30 minutes + refrigeration
Type of recipe: healthy mains, chicken
- 1 cup (280g) low-fat plain yoghurt
- 1 clove garlic, crushed
- 1 teaspoon ground cumin
- 300g chicken thigh fillets, trimmed, cut into 3cm (1¼-inch) cubes
- 2 tablespoons fresh flat-leaf parsley leaves
Tomato wheat pilaf
- 2 teaspoons olive oil
- 1 small brown onion (80g), chopped finely
- ¾ cup (120g) cracked wheat
- 1½ cups (325ml) water
- 1 tablespoon salt-reduced tomato paste
- ½ lebanese cucumber (65g), sliced thinly
- 1 medium tomato (150g), sliced thinly
- ¼ small red onion (25g), sliced thinly
- Combine yoghurt and garlic in a shallow bowl; reserve half the mixture. Stir cumin into remaining yoghurt mixture; add chicken, rub all over to coat in mixture. Cover, refrigerate for 30 minutes.
- Meanwhile, make tomato wheat pilaf and cucumber salad.
- Thread chicken equally onto 4 small skewers. Cook chicken on a heated oiled grill plate (or grill or barbecue) for 8 minutes, turning occasionally, or until cooked through.
- Serve chicken skewers with cucumber salad, reserved garlic yoghurt, tomato wheat pilaf and parsley leaves.
Tomato wheat pilaf: Heat oil in a medium saucepan over medium-high heat; cook onion, stirring, for 3 minutes or until softened. Stir in wheat, the water and paste. Bring to the boil, then reduce heat; simmer, covered, for 15 minutes or until liquid is absorbed. Remove from heat; stand, covered, for 10 minutes.
Cucumber salad: Combine ingredients in a small bowl.
Tips: This easy cracked wheat pilaf is a great side for any barbecued meat or fish. If reheating leftover pilaf, add a little boiling water as it tends to thicken when standing. You can marinate the chicken a day ahead; store, covered, in the fridge. You could add some ground coriander and a pinch of ground chilli to the marinade.
Per serve (2)
Total fat 13.7g
Saturated fat 3.2g
All recipes from The Australian Women’s Weekly’s Diabetes, Bauer Books, $12.95.
Photographer Louise Lister
Stylist Vivian Walsh
Food preparation Sarah Hobbs, Cynthia Black