by Robin Welch Orvis, Executive Producer
This was a summertime staple in our household for years before I was diagnosed as a T2 diabetic. I used to serve it over a bed of quinoa or couscous. And I still do for my non-diabetic family and friends. For me I just forgo the quinoa and couscous and I’m eating the same as everyone else. And,honestly, I don’t miss those carbs, not with all the flavor from those caramelized veggies. This is one great recipe that is low in carbs, packed full of flavor, and couldn’t be simpler to make. It’s a great way to get your veg on. How often do you get a one pot meal or, in this case, a one basket meal that comes in under 15g net carbs that is this delicious?
1 lb Boneless, Skinless Chicken Breast, cut into 1-1/2 inch cubes
1 Medium Yellow Onion, peeled and cut into 1-1/2 inch pieces
1 Green Bell Pepper, cored, seeded, and cut into 1-1/2 inch pieces
1 Red Bell Pepper, cored, seeded, and cut into 1-1/2 inch pieces
2 Medium Carrots, peeled and sliced into 3/16 inch rounds
2 Tbsp Vegetable Oil
3 Garlic Cloves, minced
1 Tbsp Dried Basil or Rosemary OR 2 Tbsp Fresh Basil or Fresh Rosemary
Juice of Half a Lemon
1/2 tsp Kosher Salt
1/2 tsp Ground Black Pepper
Put the chicken and vegetables in a large bowl. Add the oil, spices, herbs, lemon juice, and salt and pepper. Mix well with a large spoon until everything is well coated. Set aside to marinate for 30 minutes.
Meanwhile, preheat your grill to medium-high heat. Once the grill is hot, place a grill basket on the grate and pour in the chicken and vegetables. Spread into an even layer, but note that it won’t be a single layer. After about 3 minutes give it a good stir and flip. You should start to see some caramelization starting and a char on the chicken. Continue stirring and flipping every 3 minutes until the chicken is cooked through and the veggies are caramelized and softened, but still have a bit of bite. This should take about 10 minutes total, depending on the heat of your grill. You want a high or medium-high heat to sear the chicken and caramelize those veggies. But don’t over cook or you’ll end up with dry chicken.
Serves 4 – approximately 12g net carbs per serving
Note: A Life Well Eaten follows diabetic educator guidelines for determining net carbs.
Suggested formula is total carbs minus half the fiber, i.e. 16g carbs and 4g fiber would be 14g net carbs. The food industry determines net carbs as total carbs minus fiber which would come in at 12g net carbs.