Diabetes Friendly Foods - Chicken Pad Thai

With so many great toss-ins, we don't need to use such a large portion of noodles. Bonus: Using brown rice noodles instead of white boosts the fiber, as does a generous serving of bean sprouts.

PREP TIME: 5 MINUTES
TOTAL TIME: 15 MINUTES
SERVINGS: 4 

4 oz flat brown rice noodles
2 Tbsp low-sodium soy sauce
2 Tbsp peanut butter, warmed
1 Tbsp Sriracha sauce
1 tsp low-sodium fish sauce
1 Tbsp peanut oil
12 oz boneless, skinless chicken breast halves, cut into 1½" strips
2 cloves garlic, minced
3 scallions, sliced
1 c bean sprouts
¼ c peanuts, chopped
1 lime, quartered, for garnish

1. PREPARE the noodles according to package directions.

2. COMBINE the soy sauce, peanut butter, Sriracha sauce, and fish sauce in a small bowl.

3. HEAT the oil over medium-high heat and a large nonstick skillet.

4. COOK the chicken, stirring often, for 5 minutes, or until no longer pink and the juices run clear. Add the garlic and cook for 30 seconds. Stir in the noodles and cook for 1 minute, or until hot. Add the soy sauce mixture and cook, tossing, for 1 minute. Stir in the scallions and remove from the heat.

5. DIVIDE among 4 plates, garnishing each with ¼ cup of the bean sprouts and sprinkling with the peanuts. Serve with the lime wedges.

NUTRITION (per serving) 355 cal, 26 g pro, 32 g carb, 5 g fiber, 15 g fat, 3 g sat fat, 560 mg sodium

CHINESE POACHED CHICKEN & RICE (317 Kcal)

A healthy Asian-inspired dish ideal for an easy dinner. Use the leftovers to make our cold chicken noodle salad for the next day.

PREP: 20 MINS

COOK: 40 MINS

EASY            

SERVES 4

Nutrition: per serving

317 kcal

20g fat

5g saturates

4g carbs

3g sugars

3g fibre

30g protein

1.1g salt

Ingredients

large piece of ginger, 1 tbsp finely grated, the rest sliced

3 garlic cloves

1 tsp black peppercorns

1 tbsp soy sauce, plus 2-3 tsp (optional)

8 chicken legs

3 tbsp sesame oil

2 bunches spring onions, chopped

4 pak choi, halved

cooked long-grain rice, to serve

Method

1. Put the sliced ginger, the garlic, peppercorns and half the soy in a large pan with the chicken legs. Add enough water to cover, and season with a little salt. Bring to the boil, then reduce to a low simmer, put on the lid and poach for 30 mins.

2. Meanwhile, heat a pan and add the sesame oil and spring onions. Soften for 1 min, then remove from the heat and stir in the grated ginger and remaining soy sauce to make a relish.

3. When the chicken is ready, remove from the pan, set aside 4 of the legs and chill for tomorrow. Add the pak choi to the poaching liquid and cook for 3-4 mins. Strain the poaching liquid to remove the ginger, garlic and peppercorns, reserving the liquid. Pull the skin from the remaining 4 chicken legs and discard. Tear the meat into thick pieces. Serve in bowls with rice, the pak choi, a ladle of the hot chicken broth, the spring onion relish and extra soy sauce, if you like.

Source

7 Meal Prep Chicken Meals ($3.50 Each)

This is a basic, and DELICIOUS, meal prep. Meal prepping saves you time, money, and definitely helps you stay on top of your fitness and health goals. 

**PLEASE NOTE** This is for 7 days if you are using this meal to replace ONE meal a day. If you want to eat this all day every day, go ahead, but for many people, this will just be a one meal replacement, whether it's to take to work with you for lunch or so that your dinner is ready when you get home!

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HOW TO STORE THESE
If you are going to eat more than one a day, all can stay in the fridge. 
If you are ONLY eating one a day with your other meals, you have 2 options.
1. Cut the recipe in half, or
2. Put 4 meals in the freezer and 3 meals in the fridge. 
3. Take one out the night before and keep in the fridge to thaw. 
4. Store the yogurt sauce in the fridge and add on after you've reheated. 

HOW TO REHEAT 
1. Reheat in a saute pan until food is hot.
2. Eat it cold :)

If you will eat cold, you can add the yogurt topping into each container. If you are going to freeze meals or reheat them out of the fridge, set the yogurt topping aside in the fridge and add on once it's been reheated! 

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2 cups brown rice
Coconut Oil
980g chicken (approx 6-7 breasts)
juice of 1/2 lemon
4 cloves garlic
salt/pepper
2-3 heads of broccoli
1/2 cup Greek yogurt
assorted spices of your choice

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MACROS per container:
Calories: 487
Fat: 9
Carbohydrates: 40
Protein: 45