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.
 

Turkish chicken kebabs

The Australian Women’s Weekly Diabetes – Delicious recipes that will have you happy to eat healthy


Prep + cook time:  30 minutes + refrigeration           
Serves: 2

Type of recipe: healthy mains, chicken 

Ingredients:

  • 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

Cucumber salad

  • ½ lebanese cucumber (65g), sliced thinly
  • 1 medium tomato (150g), sliced thinly
  • ¼ small red onion (25g), sliced thinly

Method:

  1. 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.
  2. Meanwhile, make tomato wheat pilaf and cucumber salad.
  3. 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.
  4. 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.

Nutrition information
Per serve (2)
Energy        2095KJ
Total fat    13.7g 
Saturated fat    3.2g 
Protein        40.5g
Carbohydrate    47g 
Fibre        10.3g 
Sodium        184mg

ACKNOWLEDGEMENT:
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