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Diabetes Health

Garlic Chicken

The combination of garlic and chicken makes any meal delicious and enjoyable. Stir frying chicken in sauces helps retain its benefits and taste. This dish can be cooked in minimal oil. Garlic chicken can be prepared easily at any time of the day and can be enjoyed in moderation.

Preparation time: 30 minutes

Serving size: Makes 2 servings

Ingredients:

  • 4 boneless pieces of chicken
  • 6 garlic cloves, grated
  • 1 tsp. ginger, grated
  • ¼ cup spring onions, finely chopped
  • 1 onion, thinly sliced
  • ½ capsicum
  • 1 cup chicken broth
  • ½ tbsp. soy sauce
  • 1 tsp. oat flour
  • 1 tsp. Oil

Method:

  1. Heat oil in a pan. Stir in garlic, ginger, green onions and salt.
  2. Stir fry until the onions become translucent. This will take about 2 minutes.
  3. Add chicken and stir until opaque. This will take about 3 minutes.
  4. Add onions, capsicum and ½ cup of the broth/water and cover.
  5. In a small bowl, mix the remaining ½ cup broth, soy sauce and oat flour.
  6. Add the sauce mixture to pan and stir until the chicken and vegetables are coated with the thickened sauce.
  7. Serve hot with rice or roti.

Nutritive values per serving

  • Energy: 124 kcal
  • Proteins: 13 g
  • Carbohydrates: 8 g
  • Fat: 5 g

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