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November is National Diabetes Month, and today is World Diabetes Day. Diabetes is a chronic disease that occurs when the pancreas no longer produces insulin or when the body can no longer make good use of the insulin it produces. Over the long term diabetes can cause damage to the body in the form of organ and tissue failure.

According to the American Diabetes Association more than 371 million people have diabetes, and half are not aware they have it.  Type 2 diabetes can be delayed with a proper diet and a healthy lifestyle.

You do not have to sacrifice flavor when making diabetic friendly recipes, and I am sharing a delicious Indian spiced chicken dish with a cool cucumber-yogurt sauce called Raita.

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Indian Spiced Chicken

Marinade

Ingredients:

  • 1 cup Greek yogurt or plain yogurt
  • 2 tablespoons chopped fresh ginger
  • 1 tablespoon chili powder
  • 1 tablespoon lime juice
  • 1 teaspoon paprika
  • 3/4 teaspoon salt
  • 1/2 teaspoon ground turmeric
  • 1/2 teaspoon ground cumin
  • 1/8 teaspoon ground red pepper
  • 3 garlic cloves chopped
  • 2 pounds boneless, skinless chicken breast

Raita

  • 3/4 cup chopped seeded cucumber
  • 1 cup plain Greek yogurt
  • 2 tablespoons chopped fresh mint
  • 2 tablespoons chopped fresh cilantro
  • 1 teaspoon minced garlic
  • 1 teaspoon minced ginger
  • 2 tablespoons lemon juice
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon salt
  • cooking spray for grilling

Preparation:

  1. To prepare the marinade, combine first 10 ingredients in a blender; process until smooth. Pour into a large zip-top plastic bag. Add chicken; turn to coat. Marinate chicken in refrigerator for at least 4 hours or overnight.
  2.  To prepare the raita, combine 1 cup yogurt and remaining ingredients except cooking spray in a small bowl; cover and refrigerate.
  3. Remove chicken from refrigerator, and let stand at room temperature for 45 minutes.
  4.  Prepare the grill for indirect grilling. If using a gas grill, heat one side to medium-high and leave one side with no heat. If using a charcoal grill, arrange hot coals on either side of charcoal grate, leaving an empty space in the middle.
  5.  Remove the chicken from marinade, and discard the remaining marinade. Place the chicken on unheated part of grill rack coated with cooking spray. Close lid, and grill for 90 minutes OR until a thermometer inserted into meaty part of breast registers 165°, turning chicken every 20 minutes.
Pro tip: Label read to make sure there are no fillers in your spices that will end up not bring gluten friendly, like wheat or other.

 

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