People with diabetes can enjoy the same healthy meals as the whole family.  Read our healthy cooking fact sheet for ideas on how to make small changes to your favourite recipes.
 
Some great ways to make recipes healthier are to:
  • 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

 

Lime, ginger and five spice chicken with sesame greens

Lime, ginger and five spice chicken with sesame greens Healthy Food Guide

Prep + cook time: 20 minutes
Serves: 4

Ingredients:
  • 500g (about 8 large) chicken tenderloins
  • 200g snow peas, trimmed
  • 200g sugar snap peas, trimmed
  • 2 bunches asparagus, trimmed, halved
  • 1 teaspoon sesame oil
  • 1 teaspoon gluten-free, reduced-salt tamari
  • 1 teaspoon lightly toasted sesame seeds, plus extra 1 teaspoon, to garnish
  • olive-oil spray
  • 2 cups steamed brown rice, to serve
  • lime, ginger and five spice marinade (see tip)
Method:
  1. Place chicken in a shallow glass or ceramic dish, cover with spice marinade and turn to coat. Cover dish and refrigerate to marinate for at least 30 minutes.
  2. Plunge all peas and asparagus into a large saucepan of boiling water for 2–3 minutes, or until just tender. Refresh blanched greens under cold running water; drain. Put greens in a salad bowl with sesame oil, tamari and sesame seeds; toss to coat and set aside.
  3. Spray a large non-stick frying pan or grill pan with olive oil and set over medium–high heat. Add prepared chicken to pan; cook for 2–3 minutes per side, or until golden and cooked through.
  4. Divide cooked chicken and reserved sesame greens among 4 plates with rice; garnish with extra sesame seeds and serve.
Tip: Lime, ginger and five spice marinade
This zesty mix also works well with pork and tofu.
Place 1 chopped small red onion, 1 garlic clove, 1 teaspoon grated ginger, 1/2 teaspoon Chinese five spice, 1 tablespoon lime juice, 1 tablespoon tamari and 1/2 teaspoon brown sugar in a blender or small food processor. Blend mixture until smooth.

Nutrition information
Per serve

Kilojoules: 1628kJ
Protein: 35.8g
Total fat: 9.8g
Saturated fat: 2.6g
Total carbohydrates: 35.4g
Dietary fibre: 6.4g
Sodium: 367mg

ACKNOWLEGEMENT:
This recipe was provided by The Australian Healthy Food Guide www.healthyfoodguide.com.au