Diabetic Grilled Chicken and Lentil Salad Recipe

Diabetic Grilled Chicken and Lentil Salad Photo: Jackie Cameron

“Spicy, marinated chicken breast and roasted-pepper-and-lentil salad is a perfect light lunch suggestion. Using sweeteners to reduce the acidity of the vinegar works perfectly. As a diabetic, you should always read the nutritional details on the labels of all food so you can make an informed choice when it comes to the source of the sugar in the food you eat. Also, if trying a product for the first time, be sure to test your blood sugar to determine the effect. Diabetics have an above average risk of heart disease so it is advisable to limit the amount of red meat eaten. This tasty, chicken-breast recipe adds a savoury depth of flavour to any main course.”

— Jackie Cameron

Diabetic Grilled Chicken and Lentil Salad Recipe

Grilled Chicken

Yield: Serves 4

Ingredients:

• 125ml low-fat yoghurt

• 1 teaspoon black pepper

• 1 garlic clove, chopped

• 1 Tablespoon fresh basil, chopped

• ½ teaspoon ground turmeric

• 1 Tablespoon light soya sauce

• 4 single (640g) skinless chicken breast fillets

Lentil Salad

Ingredients:

• 1 medium (200g) red pepper

• 1 medium(200g) yellow pepper

• 1 Tablespoon olive oil

• 1 cup(200g) brown lentils

• 1 litre water

• 1 garlic clove, crushed

• 1/3 cup (80ml) red wine vinegar

• ½ teaspoon sweetener

• ½ teaspoons olive oil

• 2 teaspoons fresh coriander

• 20g fresh rocket leaves

• Salt and pepper

Method:

1. Combine yoghurt, black pepper, garlic, basil, turmeric and soya sauce. Pour over the chicken breasts and marinate covered in the fridge for 1 hour.

2. In a non-stick pan, sear the chicken with colour. Finish cooking in the oven.

3. For the lentil salad, rub the peppers with tablespoon of olive oil, grill in the oven until the skins burn. Then place into a bowl and tightly cover with plastic wrap. Leave these to sweat until cooled.

4. Once the peppers are cooled, the skin will peel off, remove the seeds and roughly chop the peppers.

5. Combine lentils and peppers in a bowl.

6. Mix vinegar, sweetener and oil together.

7. Pour the vinegar dressing over the lentil salad and mix in the coriander and seasoning.

8. Plate lentil salad on a bed of rocket and top with thin slices of the chicken.

Please post your comments and any food-related questions below. I look forward to hearing from you.