Tuesday, August 28, 2012

Low GI Recipes - Spicy Chicken with Carrot and Herb Salad

Low GI Recipe - Spicy Chicken with Carrot and Herb Salad

This is a light meal rather than a main meal by the magazine's definition, however, hubby and I often have it as a quick and easy main meal and we have a normal garden salad and add some sweet potato home-made wedges.  I don't like raw carrots so we have never tried the salad as suggested in the magazine.  Please note the nutritional info at the bottom is as given in the magazine for their recipe and does not include our add ons.

Spicy Chicken with Carrot and Herb Salad Serves 2 as a Light Meal
(Page 84, Better Homes and Gardens Australia Diabetic Living Jan-Feb 2011)

Preparation Time : 15 mins (+15 mins cooling) Cooking Time : 20 mins

1/2 teaspoon ground coriander
1/4 teaspoon round cinnamon
1/4 teaspoon ground turmeric
1/4 teaspoon ground cumin
200g chicken thigh fillets, trimmed of fat
Cooking spray
70g (1/4 cup) low-fat Greek-style natural yoghurt
20g (2 cups) baby spinach leaves
Lemon wedges, to serve

Carrot and herb salad
60g (1/4 cup) Doongara rice
2 carrots, coarsely grated
1/4 cup fresh coriander leaves
1/4 cup fresh mint leaves
125g green beans, trimmed, sliced
1 green shallot, finely chopped
2 tablespoons freshly squeezed orange juice
Freshly ground black pepper

1. Cook the rice in a small saucepan of boiling water following packet directions. Set aside for 15 mins to cool.

2. Preheat a barbecue grill to medium high. (we often cook our chicken in a non-stick frypan)  Put the ground coriander, cinnamon, turmeric and cumin in a medium shallow dis. Add the chicken and turn to coat.

3. Spray each side of the chicken fillets with cooking spray. Put on barbecue grill. Reduce heat to medium. Cook on each side for 5-6 minutes or until cooked through. Transfer to a plate. Cover loosely with foil and set aside for 2-3 minutes to rest.

4. Carrot and herb salad. Put the cooled rick, carrot, coriander, mint, beans and shallot in a medium bowl. Add orange juice and season with pepper. Toss to combine.

5. Slice the chicken and divide between plates. Top with the yoghurt. Serve with salad, spinach and lemon wedges.

Nutritional info:
Per serve: 1435kJ, protein 25.9g, total fat 9.7g (sat. fat 2.9g), cholesterol 90.5mg, carbs 35.2g, fibre 5g, sodium 165.3mg, Carb exchange: 2 1/2. GI estimate: low, Gluten free


  1. That sounds nice. I might give it a try. Thanks for this recipe.

    I was thinking (Joel and I HATE raw carrot as well. Actually that's not true. I can eat a raw carrot. But as soon as you slice it or grate it I'm done. Weird?).

    I would maybe replace the beans and carrot in the salad with steamed beans and baby carrots. I actually like a little bit of something warm in a salad and I absolutely LOVE steamed carrots and beans. Same food. Same (almost) nutrients. Could work? I'll let you know. :)

    1. Hadn't thought of that Mel, might be worth a try next time we have the chicken. Thanks for the suggestion.