Chicken Veggie Stir Fry + a GIVEAWAY for The Pre-Diabetes Diet Plan {Podcast #260}

Eating for overall good health and diabetes prevention just got a whole lot easier with this family-pleasing recipe for Chicken Veggie Stir Fry.  

Chicken Veggie Stir Fry via MealMakeoverMoms.com/kitchen #diabetes

Over 80 million Americans of all ages have prediabetes, which puts them at risk for developing type 2 diabetes—a disease that can lead to blindness, kidney failure, and blood vessel damage. Obesity, inactivity, a low fiber diet, and a high intake of sugar-sweetened beverages are common risk factors for diabetes.

Hillary Wright making Chicken Veggie Stir Fry via MealMakeoverMoms.com/kitchen #diabetes

To the rescue is registered dietitian, Hillary Wright, M.Ed, RD whose new book, The Pre-Diabetes Diet Plan outlines simple eating and exercise strategies aimed at reversing and preventing diabetes. She joins us this week on Cooking with the Moms Episode #260 to share a veggie filled, health-enhancing recipe along with invaluable advice for stopping prediabetes in its tracks.


 

 LISTEN TO COOKING WITH THE MOMS HERE! And don’t forget to SUBSCRIBE to our show on iTunes.

Chicken Veggie Stir Fry via MealMakeoverMoms.com/kitchen #diabetes #carrots #zucchini #broccoli

As part of her pre-diabetes diet plan, Hillary recommends filling half your plate with non-starchy vegetables, 25% with a lean protein food, and the remaining 25% with a starchy veggie or whole grain. She’s not anti carb, but instead, she emphasizes the Two Qs: quality (whole grain) and quantity (not too much).

Chicken Veggie Stir Fry via MealMakeoverMoms.com/kitchen #diabetes

We served our stir fry with brown rice—a whole grain—and stuck to a 2/3 cup portion.

Chicken Veggie Stir Fry
 
As a rule, Hillary recommends between 45 to 60 grams of good quality carbohydrate per meal. We achieve that goal with non-starchy vegetables (carrots, broccoli, zucchini) and whole grain brown rice. This recipe was adapted from a favorite recipe of Hillary’s found in Cooking Light.
Author:
Recipe type: Poultry
Serves: 4

Ingredients
  • 2 tablespoons reduced-sodium soy sauce, divided
  • 1 tablespoon minced fresh ginger
  • Juice of 1 lime, divided
  • 2 teaspoons sesame oil, divided
  • 1 pound skinless, boneless chicken breast, cut into bite-size pieces
  • 1 tablespoon expeller pressed canola oil
  • 2 carrots, cut into very thin rounds (about 1 cup)
  • 2 cups bite-size broccoli florets (from 1 small bunch)
  • 1 medium zucchini, cut in half lengthwise and then cut into ¼-inch-thick half moons (about 2 cups)
  • 4 garlic cloves, minced
  • 2 green onions cut into ¼-inch pieces (white and green parts)
  • 1 jalapeño pepper, seeded and minced
  • ¼ cup sliced fresh basil
  • ¼ cup chopped fresh cilantro
  • Brown rice, optional

Instructions
  1. Place 1 tablespoon of the soy sauce, ginger, juice of half a lime, and 1 teaspoon of the sesame oil in a large zip-top plastic bag or bowl. Add the chicken pieces, seal the bag, and refrigerate for 1 hour or up to 24 hours.
  2. When ready to make your stir fry, heat the oil in a large wok or nonstick skillet over medium-high heat. Add the chicken and the marinade and stir fry for 1 minute.
  3. Add the carrots, broccoli, zucchini, garlic, green onions, and jalapeno pepper and stir fry 7 more minutes, or until the chicken is done and the vegetables are crisp tender.
  4. Stir in the remaining 1 tablespoon soy sauce, remaining lime juice, and the remaining sesame oil. Before serving, stir in the basil and cilantro.
  5. Serve with brown rice as desired.

Notes
When ⅔ cup brown rice is added to each portion, you get 370 calories, 41g carbohydrate, and 5g fiber. And thanks to all the veggies in this dish, each serving has a whopping 140% vitamin A and 80% vitamin C. ** If you have little kids at home, this recipe will serve 5.

Nutrition Information
Calories: 220 Fat: 9g Saturated fat: 1.5g Carbohydrates: 11g Sugar: 3g Sodium: 380mg Fiber: 3g Protein: 26g Cholesterol: 65mg

The Pre-Diabetes Diet Plan by Hillary Wright

If you or someone you know has prediabetes or type 2 diabetes, this is the book for you. One  blog reader or podcast listener can now enter to win a copy of The Pre-Diabetes Diet Plan (U.S. only please).

TO ENTER post a comment here and tell us your diabetes story and/or why you want to win the book.

We will enter you into the giveaway additional times if you …

> Tweet about the giveaway with a link back to this post.

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Giveaway ends February 6, 2015 and our winner will be picked using Random.org. Good luck!

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