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Raul Southgate

Raul Southgate

Diabetes Advocate

Articles by R. Southgate
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Diets Don't Work!!! Find out which 7 FAT burning foods you MUST eat to Lose Weight FAST and PERMANENTLY.


Chanel cupcakes with bags on top /// #chanel #cupcakes #bags #dessert #party #shower


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Do not take the information from this blog as medical advice in any way. Your diabetes require specialized care conducted by your currant doctor or by your medical care team. Do not change your medication or lifestyle based on information you may find here.

Although there is no known cure, diabetes can be kept under control by medication, dieting, and physical activities but only under professional attention, which this site does not offer.

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Delicious Fast Diabetic Food Recipe for Busy People

~ Delicious Fast Diabetic Food Recipe for Busy People ~ 

When visiting a diabetic friend whodiabetic food recipe - chicken breast has a busy life in a big city in Indonesia, I was amazed at how she could always have time to prepare her own diabetic food recipe. Like most other well-educated diabetic patients, she is fully aware that the best diabetic food recipe is hard to find so she should prepare it on her own.  And another thing that keeps me astonished is the fact that she is a very busy career woman but she could always have new diabetic food recipe which she can prepare in short time.

Below is one of the delectable diabetic recipes which she creates in less than 30 minutes.


Diabetic Black Pepper Chicken Breast


What to prepare:

  • Sliced boneless and skinless chicken breast (5 cups)
  • Ground black pepper (1/4 tsp)
  • Fresh chives (1 tbsp)
  • Whole grain wheat flour (3 tbsp)
  • Olive oil (1 tbsp)
  • Shallots, finely chopped (1/2 cup)
  • Chicken stock (1 cup)
  • White wine, if desired (1/2 cup)
  • Salt (1/4 tsp)

How to prepare the chicken:


1. To save time and to make the chicken tastier, it is better to prepare the chicken slices the previous night or day. Put the chicken breast in a bowl, sprinkled with salt and pepper and keep it in the fridge for a night. Before cooking, coat the chicken dices with flour, set aside.


2. Heat a big frying pan and put a little olive oil. Swirl the pan gently so the olive oil coat the pan. Put the chicken slices in the pan for about 5 minutes and then flip them carefully. When all sides are golden brown, take them from the pan and put them on a plate. Set aside.


How to prepare the sauce:


3.  Heat the skillet again and sautee the chopped shallots. Cook it and stir for about 1 minute. Then add wine and cook until half remains. Keep stirring to avoid brown bits at the pan’s bottom. Stir slowly and carefully and avoid using big flames.


4. Then pour the chicken stock into the pan, stir slowly and cook it for about 5 minutes or until you have only half of the liquid. Then put in the fresh chives and add the chicken. Cook the chicken for about 5 minutes using high flame. When you just have little sauce left, turn off the flame and put the chicken on a plate. Sprinkle it with ground black pepper and serve it directly. (For 4 portions)


Serving Nutritional Facts:

  • 217 calories (kcal)
  • 5 g fat in total
  • 66 mg cholesterol
  • 1 g saturated fat
  • 9 g carbohydrate
  • 3 g mono saturated fat
  • 1 g polyunsaturated fat
  • 1 g fiber
  • 1 g sugar
  • 28 g protein
  • 292 IU vitamin A
  • 4 mg vitamin C
  • 13 mg Niacin
  • 1 mg Pyridoxine / Vitamin B6
  • 16 µg Folate
  • 366 mg sodium
  • 404 mg potassium
  • 30 mg calcium
  • 1 mg iron

This delicious diabetic food recipe is really good to set for lunch or dinner and as it is relatively easy and just takes less than 30 minutes to prepare, almost everyone with diabetes can make this delicious meal and serve it.


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