AL BAIK CHICKEN KFC ALTERNATIVE
1 large chicken cut into 8 pieces (without skin)
3 tbsp olive oil
1 tbsp ginger paste
2 tbsp garlic paste
3 tbsp lemon juice
1/2 tsp cinnamon powder
3 tsp red chili flakes
1 tsp black pepper powder
1 tsp dried thyme optional
1 tsp dried parsley optional
1 cup self-raising flour you can also use all-purpose flour or your favourite diabetic flour, can be omitted (Steam the chicken instead of frying)
Olive oil for frying
Prick the chicken pieces with fork.
Mix together olive oil, ginger paste, garlic paste, lemon juice, cinnamon powder, 2 tsp red chili flakes, black pepper powder, dried thyme and dried parsley.
Marinate the chicken with the above spices for at least 4 hours or overnight.
Beat the eggs in a bowl and set aside.
Mix the self -raising flour and 1 tsp red chili flakes in a large zip lock bag and mix well.
Dip one chicken piece at a time in the beaten egg. Transfer this chicken piece to the zip lock bag and seal it. Shake well till the chicken is well coated with the flour. (You can repeat the process for extra crispiness). Set the coated chicken pieces on a plate.
Fry it in hot oil till done. Time the frying part for the perfect cooking. Generally cook on high heat for 5 minutes and then medium heat for approximately 10 minutes. It gets cooked perfectly for me.
Your delicious Al Baik Chicken recipe is ready to serve with garlic a hot sauce, steamed vegetables and/or a salad.
Do not add all the chicken pieces together in the zip lock bag. Coat the chicken pieces one at a time.
Do not over crowd the frying oil, fry them well spaced out in the oil.
500g chicken mince (less than 5% fat) (make your own so that you know it is low fat)
1 large onion (chopped)
1 tsp dried thyme
1 tbsp tomato purée
1 tbsp Worcestershire sauce (optional)
1 egg (beaten)
Olive oil oil
1 tsp ginger
1 tsp freshly ground black pepper
Spray a small frying pan with the olive oil spray and fry the onions gently until onions are soft.
Add water, thyme, Worcestershire sauce, tomato purée and pepper and simmer until almost all the stock has absorbed. Leave to cool for 10 minutes.
Place mince in a bowl with the beaten egg and add the onion mixture and mix well. You can use your hands or a food mixer.
Place in a loaf tin sprayed with olive oil.
Bake on gas 6/200 C/400 F for 1 hour.
Serve with steamed vegetables and cauliflower mash or a salad.
CHICKEN AND GREEN VEGETABLES BALTI
800g skinless chicken thighs or chicken breast (trimmed of fat and cut into bite size pieces)
1 large onion (sliced)
1 bag washed baby spinach and/or any in season green vegetables
2 cloves garlic (crushed or use frozen)
1 thumb size piece of fresh ginger (grated or use frozen)
1 small can chopped tomatoes
2 tbsp curry powder (mild, medium or hot) from http://www.findtex.com.au/diabetic-foods/sugar-free-curry-powder/
Spray a wok or large stoneware fry pan with the drizzle of olive oil and add the onion and fry gently for a few minutes until starting to soften then add the garlic and ginger and continue to fry for a few minutes.
Add the chicken and turn the heat up and keep moving the chicken around the pan to stop it sticking.
When the chicken has started to brown after 10-15 minutes add the curry powder and fry for another minute or two (add a splash of water if it starts to stick.)
Add the tomatoes and water bring to a boil then reduce the heat to a simmer and simmer for about 20-30 minutes until the sauce has reduced and is thicker.
Add the bag of spinach and other green vegetables and keep stirring it will wilt into the sauce.
SLOW COOKED ROAST CHICKEN
1 large chicken (free range and omega 3 if possible) skin removed
salt and pepper
Olive oil spray
1/2 tsp paprika
1/2 tsp cumin
1/2 tsp garlic powder
Mix spices together well
Place some scrunched up foil in the bottom of the slow cooker, so the chicken isn’t sitting in all the fat and juices and place the chicken on top.
Spray lightly with oil and season well with the spice mix (if used).
Cook on ‘low’ for 8 hours.
LOW-CARB CHICKEN CURRY WITH CAULIFLOWER RICE
- ½ Kg omega-3 chicken thighs, boneless
- 1 cup broccoli
- 1 cup fresh green beans
- 1yellow onion finely chopped
- 3 tablespoons olive oil
- 1 tablespoon red curry paste try one from http://www.findtex.com.au/diabetic-foods/sugar-free-curry-powder/
- 1red chili pepper finely chopped or grated
- 1 tablespoon grated fresh ginger
- ginger and pepper, to taste
- 1/3 cup of water
- ½ a cauliflower
- ½ teaspoon ginger
- 1 tbs. Olive oil
- ½ teaspoon turmeric (optional)
- Heat the olive oil in a stoneware pan.
- Fry finely chopped onion, ginger and chili pepper until they become fragrant and softened, about 5 minutes.
- Add curry paste and chicken. Fry until chicken is light brown (5–10 minutes).
- Chop broccoli and green beans and add to the pan.
- Add the water season and let simmer for 15 minutes.
- While the chicken is simmering, prepare the low-carb cauliflower rice.
- Using a grater or food processor fitted with a metal blade, grate the entire cauliflower head, including the stem.
- Heat olive oil in another stoneware fry pan. Add the cauliflower rice and cook over medium heat for 5-10 minutes, or until the rice has softened a bit.
- Add ginger and optional turmeric while frying.
You can also cook the rice in the microwave. Put the rice in a glass bowl, cover with plastic wrap, and microwave it for 5-6 minutes.
CHICKEN AND CASHEW YELLOW CURRY
Type of recipe: healthy mains/dinner, gluten free
- olive oil spray
- 2 cloves garlic, crushed
- 2 teaspoons finely grated ginger
- 3 coriander roots, well washed and finely chopped
- 2 teaspoons Thai yellow curry paste (ensure it is sugar free) NB1
- 300g chicken breast fillet skin removed, cut into 1 1/2 cm pieces
- 300g pumpkin, cut into 2cm cubes
- 125g green beans, trimmed and halved
- 4 ripe tomatoes, chopped
- 1 cup reduced fat natural yogurt
- 1 cup bean shoots
- 1/4 cup fresh coriander leaves
- 2 tablespoons raw cashews, toasted and chopped
- 2 cups cooked basmati rice, for serving (optional replace with a salad,)
- Lightly spray a deep non-stick frypan or wok with olive oil and gently cook the garlic, ginger, coriander root and paste for 1-2 minutes or until fragrant. Stir in the chicken, pumpkin, beans and tomatoes Bring to a boil, cover, reduce heat and simmer for 10-15 minutes or until the chicken and pumpkin are cooked.
- Remove curry from heat and stir through yoghurt.
- Serve curry topped with bean shoots, coriander leaves and cashew nuts and accompanied by a salad.
Tips / Handy Hints
Try using Thai red curry paste instead of yellow if desired. This curry is also delicious cooked with a firm white fish.
Nutrients per serve if served with rice:
Total fat 13.7g
Saturated fat 3.5g
Adapted from https://www.diabetesvic.org.au/Recipe?bdc=1
NB1 Make your own THAI YELLOW CURRY PASTE
- 7 dried hot red chilies (long ones of the cayenne variety)
- 5 ounce shallots, chopped (140g)
- 1 tablespoon fresh lemongrass, that has been thinly sliced crossways
- 10 garlic cloves, peeled and chopped (10 if small or 5 if large)
- 1 inch piece fresh ginger, peeled and chopped (2 1/2cm)
- 1⁄2 teaspoon white pepper powder
- 1 teaspoon sugar free curry powder
- 1⁄2 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1⁄2 teaspoon ground cinnamon
- 1⁄2 teaspoon shrimp paste (optional), chopped or 3 anchovies (preferred), from a can (fresh if possible) chopped
- 1⁄2 teaspoon ground turmeric
- Soak the red chillies in 5 tablespoons hot water for 1-2 hours. (You could also put them in a microwave oven for 2-3 minutes and then let them sit for 20-30 minutes.)
- Put the chillies, together with their soaking liquid, into a blender along with all the remaining ingredients in the order listed.
- Blend, pushing down with a rubber spatula as many times as necessary, until you have a smooth paste.
- What you do not use immediately should be refrigerated or frozen.
Adapted from http://www.food.com/recipe/yellow-curry-paste-135878
SLOW COOKED CHICKEN CASSIATORE
Please note that the photo is not a balanced diabetic plate but the chicken is worth looking at.
This recipe is a simple tasty slow cooked cacciatore.
• Olive Oil
• 1 Brown Onion
• 2 Chicken breasts or thighs, cut into bite size pieces, skin removed
• 2 Celery Stalks, diced
• 2 Carrots, diced
• 3 Garlic cloves, finely chopped
• 500g tomato passata (Leggo’s no added salt) or fresh tomatoes
• 1 cup water
• 1 teaspoon dried oregano
• 500g mushrooms sliced
1. Heat some olive oil in a large frying pan over a medium heat. Add onion, cook stirring for 5 minutes or until softened. Transfer to slow cooker.
2. Heat a little more olive oil in the pan over a medium high heat. Cook chicken for 2 minutes each side or until just browned all over. Add to slow cooker
3. Add celery, garlic, passata, water and oregano to slow cooker. Stir to combine. Cover and cook on high for 4 hours (or low for 8 hours), adding mushrooms in the last 30 minutes of cooking, season to taste.
Serve with rice, pasta or veggies and crusty mutligrain bread. Use less rice than in the picture.
SLOW COOKED CHICKEN
- 1 omega 3 bone-in chicken skin off
- 250 gms. whole mushrooms, washed
- 2 large carrots, peeled and cut into chunks
- 2 to 10 cloves of garlic, crushed (obviously, depends on your garlic preferences)
- 1 cup water
- ½ cup onions, sliced, diced or minis
- Any in season vegetables
- ½ cup red wine
- ¼ cup balsamic vinegar
- Place the chickens in the bottom of the slow cooker insert.
- Add the carrots and the other vegetables, then the mushrooms.
- Mix the remaining ingredients and pour over the chicken and vegetables.
- Cover slow cooker, and cook on Low setting for 6 to 8 hours.
- Serve with steamed green vegetables.
Ingredients for 6
6 medium boneless skinless chicken breasts
1/2 cup wholemeal flour (Gluten free or chick pes flour can be used)
Multigrain bread crumbs (Omit for gluten free)
1/2 teaspoon ginger
2 teaspoons lemon pepper
Olive oil spray
2 lemons sliced thinly
2 tablespoons lemon juice
- Pound chicken breasts to about 1 cm thick
- In a shallow bowl combine flour, bread crumbs ginger and lemon pepper. Coat chicken breasts with a mixture.
- In a stone ware fry pan coated with the olive oil spray cook crumbed chicken in till brown and no longer pink. Remove all cooked chicken from pan leaving juices and cook lemon slices for about 2 to 3 minutes or until lightly brown turning once. Return all chicken to pan over lapping chicken breasts slightly. Drizzle lemon juice over chicken breasts and add the lemon slices. Cook for about 2 to 3 minutes or until chicken is fully cooked.
- Serve chicken with the lemon slices.
- The whole family enjoyed this simple meal.
CHICKEN, SPLIT PEA, SWEET POTATO AND CARROT SOUP
- 4 boneless, skinless, Omega 3 chicken breasts (about 750 gms.), cut into bite size pieces
- 2-3 Tbsp. olive oil
- 2 celery ribs, sliced
- 2 medium carrots, peeled and sliced
- 1 onion, diced
- 1 tsp. fresh chopped rosemary
- 1 tsp. ginger
- ½ tsp. fresh ground black pepper
- 1 cup green split peas soaked overnight and drained (Any dried bean can be used.)
- 1 dry bay leaf
- 1 litre water
- 3 russet sweet potatoes, diced
- 3 carrots diced
- 2 garlic cloves, pressed
- ¼ cup fresh chopped dill
- In 5 litre stockpot on medium/high heat, cook chicken in olive oil until lightly golden; about 8-10 minutes.
- Add celery, carrots, onion, rosemary, ginger and pepper; cook for additional 5 minutes or until onion begins to soften.
- Add split peas, bay leaf and water. Bring to a boil. Reduce heat to low/medium and simmer, partially covered for 20 minutes or until peas are semi soft.
- Add sweet potatoes and continue to simmer until sweet potatoes are knife tender and peas are soft, about 8-10 minutes.
- Stir in pressed garlic and chopped dill. Taste for ginger and pepper and adjust as needed. Remove from heat. Serve hot.
Sunday night fridge cleanout dinner with home grown herbs and cherry tomatoes, too easy.
– Left over chicken from the store for those who want it, skin removed.
– Couscous, fine burghul, veg with lemon/lime dressing and sesame seeds.
In the couscous and fine burghul salad I had capsicums, green beans, grated carrot, cucumbers, home grown tomatoes.
Dressing was just lemon juice, home grown lime juice and garlic. Sprinkle with loads of just picked coriander and roasted sesame seeds and mix. Yum! and Cheap.
- 70 gms of Boneless, skinless, Chicken Cubes
- 1 large Tomato
- 1 large Capsicum
- 1 large Onion
- 100 ml Water
- 1 Lemon
- 1/2 tsp Garlic and Ginger Paste
- 1/4 tsp of Turmeric Powder
- 1/2 tsp of Coriander Seeds Powder
- 1/2 tsp Red Chili Powder
- 1 ground or finely chopped Bay leaf
- 3 Cloves
- 2 Cardamoms
- 1 Stick of Cinnamon
- 30 gms Water Melon Seeds Paste.
- Coriander Leaves
- Little food Colouring
- Mix all ingredients, except for the chicken in a blender or food processor.
- Pour the marinate over the chicken and place in the fridge for up to 24 hours.
- Place chicken cubes on skewers and BBQ until tended
- freshly ground black pepper
- 1 large thumb-sized piece of ginger
- ½ a lemon , juice from
- 200 g low-fat natural yoghurt
- 1 teaspoon ground cinnamon
- 1 heaped teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 heaped teaspoon paprika
- 12 Omega-3 or free range chicken thighs and drumsticks skin removed, (1.5kg)
- olive oil
- 900 g sweet potato and any other fresh or in season vegetables
- 1 tablespoon garam masala
- ½ a bunch of fresh coriander
- 4 cloves of garlic
- 1-2 fresh red chillies seeds in or out to taste
Peel the garlic and deseed the chillies if desired, then roughly chop and place in a pestle and mortar. Bash to a rough paste, then transfer to a large bowl. Peel, finely grate and add the ginger along with the lemon juice, yoghurt, ½ teaspoon black pepper, the cinnamon, cumin, coriander and paprika. Mix well to combine.
Add the chicken and stir to coat, then cover and place in the fridge to marinate for around 12 hours.
Once you’re ready to cook, remove the chicken from the fridge and allow to come up to room temperature.
Preheat the oven to 200ºC/400ºF/gas 6. Place the chicken into a large baking pan, drizzle with olive oil, then cover and place in the hot oven for 30 minutes.
Remove the chicken directly on baking racks and return to the oven for a further 30 minutes, or until golden and cooked through.
Meanwhile, cut the vegetables into small equal-sized florets and spread out on a large roasting tray in a single layer. Sprinkle over the garam masala, season well and drizzle with oil.
Stir fry in a little olive oil until tender and lightly charred. Serve with steamed basmati rice, raita and fresh coriander scattered on top.
CHICKEN, LENTIL, AND SWEET POTATO CURRY
- olive oil spray
- 500g chicken breast fillets, cut into 1.5cm cubes
- 1 large red onion, finely chopped
- 1 celery stalk, diced
- 1 1/2 tablespoons gluten-free korma curry paste
- 350g sweet potato, peeled, cut into 2cm cubes
- 1/2 cup (100g) red lentils, rinsed, drained
- 400g fresh tomatoes chopped
- 1 large zucchini, trimmed, sliced
- 2 cups steamed quinoa or basmati rice, to serve
- coriander leaves, to garnish
- Spray a large saucepan (that has a lid) with olive oil; set over medium heat. Add chicken in 2 batches; cook for 2–3 minutes, or until golden. Remove chicken from pan and set aside.
- Spray pan with olive oil again and return to medium heat. Add onion and celery; cook, stirring occasionally, for 5 minutes, or until onion softens. Add curry paste to pan; cook, stirring, for 1–2 minutes, or until fragrant. Add sweet potato cubes to pan and cook for 1 more minute.
- Add lentils and diced tomatoes to pan with 2 cups water; bring to the boil. Reduce heat and simmer (pan partially covered with lid) for 18–20 minutes, or until sweet potato is just tender.
- Return reserved chicken to pan with sliced zucchini and simmer for another 5 minutes, or until zucchini is just tender. Season curry with cracked black pepper.
- Divide steamed quinoa (or rice) among serving bowls, garnish with coriander leaves and serve.
- 1 lemon
- 5 g Parmesan cheese if you require more dairy in your diet NB1
- 2 sardines in spring water
- 4 heaped tablespoons natural yoghurt
- ½ teaspoon English mustard
- 1/2 teaspoon Worcestershire sauce
- white wine vinegar
- extra virgin olive oil
- 1 small red onion
- ½ a small cauliflower (300g)
- 1 romaine lettuce
- olive oil
- 1 sprig of fresh rosemary
- 2 x 120 g free-range or Omega 3 skinless chicken breasts
- 1 thick slice of wholegrain bread (Try Burgen Wholegrain and Oats,)
- Finely grate the lemon zest and Parmesan into a large bowl. Slice and add the sardines, along with the yoghurt, mustard and Worcestershire sauce. Squeeze in half the lemon juice, add 1 tablespoon of vinegar and 2 tablespoons of extra virgin olive oil and mix to make your dressing.
- Assemble the salad and dressed onion, tossing together only moments before serving.
- Put 1 teaspoon of olive oil in a frying pan on a medium heat. Pick the rosemary leaves over the chicken and lightly season it on both sides, flattening it slightly with the heel of your hand. Cook for 4 minutes on each side, or until golden and cooked through. Cube the bread and toast alongside the chicken, moving regularly until evenly golden and gnarly, removing only when super-crispy (NB2). Toss the salad together and season., slice up the chicken and serve with a sprinkling of croutons and lemon wedges for squeezing over.
NB1 There are two thoughts about cheese.
- Use low fat cheese
- Use a little of a strong cheese like Parmesan or goat/ sheep cheese, get that cheesy taste with a smaller portion. We all enjoy cheese in moderation so why not try a little of a strong cheese.
NB2 The olive oil should reduce the GI of the bread or toast in a toaster.
PUNJABI SOOKHI URAD KI DAL
Ingredients for Dal
- Urad dhuli (split & de husked) – 1 cup (white lentils)
- Ginger / Adrak – 1 small piece, julienned
Oils & Spices
- Olive oil – 2 tsp
- Cumin seeds / Jeera – ½ tsp
- Asafetida / Hing – a small pinch
- Cinnamon stick / dal chini – 1 small piece
- Cloves/Laung – 2
- Bay leaf / tej patta – 1
- Turmeric / Haldi – a small pinch (optional)
- ginger – to taste
- water – 1 cup
Ingredients for Onion Barista
- Onions – 1 big, chopped fine
- Olive oil – 1&1/2 tbsp
- Olive oil – 1 tsp
- Cumin seeds – ½ tsp
- Red chili powder – ¼ tsp or to taste
- Red chillies, dry & whole – 2
- Take the Urad dal in a bowl and wash it till the water runs clear. Soak it in 1 cup of water for 1 hour.
- This Dal can be prepared either in a pressure cooker or in an open pan.
- When ready to cook, drain the water out of the soaked dal and set aside.
For Pressure Cooker
- Take the pressure cooker and heat 2 tsp of Olive oil in it. Add asafetida, cumin seeds, cinnamon stick, cloves and bay leaf to the hot Olive oil. Lower the heat to medium.
- Once the cumin seeds crackle, add ginger and soaked & drained dal to it. Add turmeric and salt to the dal. Stir gently. Add 1 cup water. Stir again. Put the pressure cooker lid on with the weight of the cooker.
- Cook for 1 whistle and release the pressure/steam of the pan immediately. Open the cooker carefully. If there is more water in the dal, cook the dal on medium high heat till water evaporates. Handle the dal very gently, without breaking the dal.
- We want khilwa (separated) texture.
Preparing Onion Barista
- Heat 1&1/2 tbsp Olive oil in a heavy bottom pan. Add the finely chopped onions to it and fry on medium heat, till they are golden and crisp. Set aside.
- Heat ghee in a small pan and add cumin seeds to it. Once the seeds crackle, add dry whole red chili and chili powder to it. Turn off the heat.
Serving Punjabi Sookhi Urad ki Dal
- Take the serving bowl and fill it up with the cooked Sookhi Urad ki dal. Handle it gently so that the grains are not broken. Now top it with the Onion Barista. Mix it with the dal lightly. Now pour the hot Ghee ka Tadka/Tempering on the top.
- Serve it hot with fresh and hot rotis and paranthas of your choice.
NB1 some commercial versions of these spices may contain sugar and salt in various forms.
BACK LENTILS URAD DAL
- Urad dal – 1/2 cup, wash and soak in water for 1-2 hours (black lentils)
- Tomatoes – 2, medium, finely chopped
- Garlic – 2-3 cloves, finely minced OR Asafoetida – 1/4 tsp
- Ginger – 1″, finely minced
- Kasuri methi – 1/2 tsp, crushed
- Green chilis – 3, slit
- Turmeric powder – 1/2 tsp
- Red chili powder – 1 tsp
- Coriander powder – 1/2 tsp
- ginger to taste
- Coriander leaves – 2 tbsps, finely chopped for garnish
- For tempering:
- Cumin seeds – 1/2 tsp
- Olive oil – 2 tbsps
- In a pressure cooker, add the soaked and drained urad dal, 2 1/2 cups water, turmeric powder, half of the minced ginger, one slit green chili and ginger and pressure cook for 2 minutes after coming to the boil.
- Alternately, you can add the urad dal in an earthen pot and cook over stove top or wood fire. Add at least 4-5 cups water and bring to a boil. Reduce flame and slow cook till the dal turns soft yet hold shape.
- In a small pan, add olive oil. Once it turns hot, add cumin seeds and allow to splutter. Add the kasuri methi and finely minced garlic and sauté for a few seconds. Add the remaining minced ginger and green chilies and mix.
- Add red chili powder and mix. Add chopped tomatoes and sauté for 6 mts.
- Immediately add this to the cooked dal and mix. Allow to simmer on low flame till the desired consistency is achieved. Adjust ginger if required.
- Turn off flame and remove to a serving bowl. Garnish with chopped coriander leaves and serve with roti, pulka, paratha or Basmati rice.
- You can add a chopped onion after step 3. Sauté onions for 3 mts before adding spice powders and tomatoes.
- For a more garlicky flavour, increase garlic cloves.
- Garlic can be replaced with 1/2 tsp asafoetida.
CHICKEN POT PIE
- 4 cups pre-cooked omega 3 or free-range chicken, shredded;
- 3 to 4 carrots, sliced;
- 1 cup red onion, chopped;
- 1 celery stalk, chopped;
- 1 cup mushrooms, quartered;
- 2 garlic cloves, minced;
- 1/4 cup white wine; (optional)
- 2 cups water;
- 1 tbsp. fresh dill, minced;
- Olive oil;
- Preheat oven to 160 C.
- Heat the olive oil in a fry pan over medium-high heat.
- Add the garlic, carrots, red onion, and celery and cook 3 to 4 minutes.
- Add mushrooms and cook another 3 to 4 minutes.
- Poor in the white wine, if using, and continue cooking until reduced by half.
- Stir in the water, fresh dill, and shredded chicken, and cook another 5 minutes.
- Place fry pan in the oven and bake for 15 minutes.
Chicken is a fantastic source of protein a Type 2 diabetic should consider eating, but it’s one protein food many people become bored with. That does not need to be the case as long as you are willing to put a little creativity into the mix.
Remember to remove the skin.
Let’s look at six ways you can use to start preparing chicken breasts…