Free Offer
Healthy Diabetic Cooking: 21 Diabetic Recipes for Healthy Eating

In this FREE eCookbook, we'll show you some of our favorite diabetic recipes from healthy appetizers to mouth-watering main dishes to tasty, low sugar desserts.

Bonus: Get our newsletter & special offers for free. We will not share or sell your email address. View our Privacy Policy

Chicken Rice Skillet

(1 Votes)
Chicken Rice Skillet
SERVES
5
SERVING SIZE
4 ounce chicken and 3/4 cup rice mixture
COOK TIME
20 Min

There's no need to totally avoid rice, especially brown rice. Following a proper diabetes meal plan is all about balance, including incorporating the right types of carbs, like the ones in our Chicken Rice Skillet.

What You'll Need

  • 1 tablespoon olive oil
  • 2 ribs celery, chopped
  • 1/2 cup chopped onion
  • 2 cloves garlic, chopped
  • 1 1/4 pound boneless, skinless chicken breast, cut into 1/2-inch chunks
  • 1/4 pound fresh mushrooms, sliced
  • 2 tablespoons all-purpose flour*
  • 1 cup reduced-sodium chicken broth*
  • 1 1/2 cup low-fat milk
  • 1 1/2 cup cooked natural brown rice
  • 1 cup frozen peas, thawed
  • 1/2 teaspoon dried tarragon*
  • 1/4 teaspoon salt
  • 1/2 teaspoon black pepper

What to Do

  1. In a large skillet, heat the oil over medium heat. Add the celery, onion, and garlic, and sauté for 3 to 5 minutes, or until tender.
     
  2. Add the chicken and mushrooms, and sauté for 5 minutes, or until the chicken is browned. Sprinkle with flour, and stir for 1 minute, or until absorbed.
     
  3. Add the chicken broth and milk, and cook over medium heat for 5 to 6 minutes, or until the chicken is tender and the sauce is thickened, stirring occasionally.
     
  4. Add the rice, peas, tarragon, salt, and pepper, and cook for 3 to 4 minutes, or until heated through. Serve.
     

Notes

*To make this a gluten-free recipe, use tapioca flour instead of all-purpose flour, gluten-free chicken broth, and seasoning with no added starch from a gluten-containing source.

Nutritional InformationShow More

Servings Per Recipe: 5

  • Amount Per Serving % Daily Value *
  • Calories 305
  • Calories from Fat 67
  • Total Fat 7.5g 11 %
  • Saturated Fat 1.7g 9 %
  • Trans Fat 0.0g 0 %
  • Protein 32g 64 %
  • Amount Per Serving % Daily Value *
  • Cholesterol 76mg 25 %
  • Sodium 336mg 14 %
  • Total Carbohydrates 27g 9 %
  • Dietary Fiber 3.1g 12 %
  • Sugars 6.8g 0 %

Ratings & Comments

My Rating:  

I have not made this yet so I cannot rate it.

Cancel Reply to Comment

Thanks for your comment. Don't forget to share!

This was a really good dish

Can't go wrong with a chicken and rice combination!

Close

Report Inappropriate Comment

Are you sure you would like to report this comment? It will be flagged for our moderators to take action.

Thank you for taking the time to improve the content on our site.

Sign In to Your Account

Close Window
Sign In with one of your Social Accounts
Facebook Twitter
OR
Sign In using Email and Password