Recipe Diabetic lemon chicken and rice

[Guest guest]

Hi ,

This recipe sounds great but one suggestion, add more chicken broth and use

brown or Uncle Ben's converted rice instead of Minute Rice. Minute Rice is

killer on blood sugars because the starch has not been taken out of it.

Uncle Ben's converted rice has had some of the starch removed making it much

more blood sugar level friendly. Brown rice is even better. This is also

why rice from Chinese restaurants is also such a killer on the blood sugars.

I am going to try this recipe with brown rice. Thanks for the recipe!

Ruth

From: blind-diabetics

[mailto:blind-diabetics ] On Behalf Of and

Sent: Monday, January 14, 2008 12:34 AM

To: blind-diabetics

Subject: Recipe Diabetic lemon chicken and rice

LEMON CHICKEN AND RICE

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LEMON CHICKEN AND RICE

1 lb. boneless, skinless chicken

breasts, cut into strips

1 medium onion, chopped

1 large carrot, thinly sliced

2 garlic cloves, minced

2 tablespoons butter or margarine

2 tablespoons cornstarch

1 (14 1/2 oz.) can chicken broth

2 tablespoons lemon juice

1/2 teaspoon salt, optional

1 1/2 cups uncooked instant rice

1 cup frozen peas

In a skillet, cook the first 4 ingredients in butter for 5 to 7

minutes or until chicken is no longer pink. In a bowl combine

cornstarch, broth, lemon juice and salt if desired until smooth.

Add to skillet and bring to a boil.

Cook and stir for 2 minutes or until thickened. Add rice and peas.

Remove from the heat; cover and let stand for 5 minutes. Serves 6.

Nutritional Analysis: One serving (prepared with reduced-fat margarine

and low sodium chicken broth and w/o salt) equals: 235 calories,

156 mg sodium, 43 mg cholesterol, 27 gm carbohydrate, 20 gm protein,

5 gm fat

Diabetic Exchanges: 2 lean meat, 1 1/2 starch. 1 vegetable

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[Guest guest]

Someone thought:

" This recipe sounds great but one suggestion, add more chicken broth and

use brown or Uncle Ben's converted rice instead of Minute Rice. Minute Rice

is killer on blood sugars because the starch has not been taken out of it.

Uncle Ben's converted rice has had some of the starch removed making it

much more blood sugar level friendly. Brown rice is even better. This is

also why rice from Chinese restaurants is also such a killer on the blood

sugars. I am going to try this recipe with brown rice. Thanks for the

recipe! "

My thoughts:

If one consults a table of GLYCEMIC index and GLYCEMIC load values for

various rice brands and preparations the resulting blood glucose results

are all over the place for the same item. It is still wiser to check for

the same amount of dry rice the post meal glucose result. That is the only

way to know its effect in what amount on each individual.

Better still one could drop the rice entirely. People report substituting

coursly dicing cauliflower into small pieces can be used in place of rice

with a fraction of the glucose post meal rise. Because it too like rice

has a somewhat neutral flavor and tends to take the flavor of what is eaten

with it, it is a very satisfying replacement.

The recipe calls for cornstarch as a sauce thickener and appearance element

and adds nothing to flavor while being 100 percent pure carbs.

XB

IC|XC

[Guest guest]

Hi ,

Yes you can use arrow root instead of cornstarch. You can also use tapioca

starch which can be found in a health food store. Both are more glycemic

friendly than cornstarch.

Ruth

From: blind-diabetics

[mailto:blind-diabetics ] On Behalf Of S

Sent: Tuesday, January 15, 2008 1:47 PM

To: blind-diabetics

Subject: RE: Recipe Diabetic lemon chicken and rice

It was mentioned using cornstarch as a thickener. I have wondered about

that.

I am not a cook, but does anyone know if arrowroot can be used anywhere to

make a gravy or sauce? I am not sure its properties.

Thanks to all you Betty and Benny Crockers.