For diabetics who want to reduce their reliance on salt and sugar to enhance the flavor, herbs and condiments are the most natural and delicious substitutes. Here’s where tarragon and whole grain mustard (also know as grainy mustard or coarse mustard) come into play to make this main meal diabetes-friendly. They make a flavorful seasoning for chicken breast fillets in this diabetic entrée recipe.
Cooking Tips :
- You need 12 bamboo skewers for this recipe; soak them in water for at least an hour before using to avoid them splintering or scorching.
- Do not puree the carrot mixture too far in advance because it could separate if left to stand too long.
Preparation time 20 minutes (plus refrigeration time)
Cooking time 25 minutes
Serves 4
Tarragon Chicken with Carrot Mash and Leek Recipe | Diabetic Main Meal
Ingredients :
680g single chicken breast fillets, sliced thickly
1 tablespoon finely chopped fresh tarragon
1 tablespoon wholegrain mustard
2 tablespoons low-fat dairy-free spread
2 large leeks (500g), trimmed, chopped finely
4 medium carrots (480g), chopped coarsely
1½ cups (375ml) chicken stock
pinch nutmeg
Method :
- Thread equal amounts of chicken onto each of 12 skewers. Press combined tarragon and mustard all over chicken, cover; refrigerate 30 minutes.
- Melt spread in large frying pan; cook leek, stirring until softened. Cover to keep warm.
- Preheat oven to 200°C/180°C fan-forced.
- Boil or microwave carrot in stock until just tender; strain over small bowl. Reserve ½ cup of the stock; discard remainder. Blend or process carrot with nutmeg until pureed.
- Cook chicken and reserved liquid in large shallow baking dish, in oven, uncovered, about 15 minutes or until cooked through.
- Divide carrot mash among serving plates; top with chicken and leek.
Serving suggestion :
Steamed green beans and a fresh baguette are good accompaniments for this main meal.
Nutritional facts per serving :
1296kJ (310 cal); 10.2g total fat (3.5g saturated fat); 9.3g carbohydrate; 5.3g fiber; low GI
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