Mexican Skillet Rice Dutch Oven Diabetic Recipe
Dutch oven focuses on substituting high-glycemic white rice with fiber-rich brown rice, cauliflower rice, or beans to maintain stable blood sugar levels.
Ingredients:
1 egg, beaten
1 pound chicken tenderloins, chopped
1 small onion, chopped
1 tablespoon olive oil
2 garlic cloves, minced
2 cups cooked jasmine or long grain rice
1 can (15 ounces) black beans, rinsed and drained
1 can (11 ounces) Mexicorn, drained
1 jar (7 ounces) roasted sweet red peppers, drained and sliced
1 jar (8 ounces) taco sauce
2 green onions, chopped
1/4 cup minced fresh cilantro
Directions:
In a large cast iron skillet cook and stir egg over medium-high heat until set. Remove and set aside.
In the same skillet, stir-fry chicken and onion in oil until chicken is no longer pink.
Add garlic; cook 1 minute longer. Stir in the rice, beans, Mexicorn, peppers, taco sauce and green onions; heat through. Stir in reserved egg. Sprinkle rice with cilantro.
Yield: 6 servings.
Nutritional Facts:
1-1/3 cups: 302 calories, 4g fat (1g saturated fat), 80mg cholesterol, 793mg sodium, 40g carbohydrate (7g sugars, 5g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1/2 fat.
Mexican Skillet Rice Dutch Oven Diabetic Recipe
