Eating for overall good health and diabetes prevention just got a whole lot easier with this family-pleasing recipe for Chicken Veggie Stir Fry.
Over 80 million Americans of all ages have pre-diabetes, which puts them at risk for developing type 2 diabetes—a disease that can lead to blindness, kidney failure, and blood vessel damage. Obesity, inactivity, a low fiber diet, and a high intake of sugar-sweetened beverages are common risk factors for diabetes.
To the rescue is registered dietitian, Hillary Wright, M.Ed, RD whose new book, The Pre-Diabetes Diet Plan outlines simple eating and exercise strategies aimed at reversing and preventing diabetes.
Have you listened to the Liz’s Healthy Table podcast? Learn about the show and listen to over 60 delicious and nutritious episodes on my podcast page!
As part of her pre-diabetes diet plan, Hillary recommends filling half your plate with non-starchy vegetables, 25% with a lean protein food, and the remaining 25% with a starchy veggie or whole grain. She’s not anti carb, but instead, she emphasizes the Two Qs: quality (whole grain) and quantity (not too much).
I served our stir fry with whole grain brown rice and stuck to a 2/3 cup portion.
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Have you listened to the Liz’s Healthy Table podcast yet? The show is aimed at helping families and foodies eat a healthy and delicious diet. Topics and guests cover everything from eating healthy on a budget and ideas for adding interest to your Instant Pot recipes to the power of fermented foods and the benefits of adding more pulses to your everyday meals. I hope you’ll tune in!
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- Serves: 4
- Calories: 220
- Fat: 9g
- Saturated fat: 1.5g
- Carbohydrates: 11g
- Sugar: 3g
- Sodium: 380mg
- Fiber: 3g
- Protein: 26g
- Cholesterol: 65mg
- 2 tablespoons reduced-sodium soy sauce, divided
- 1 tablespoon minced fresh ginger
- Juice of 1 lime, divided
- 2 teaspoons sesame oil, divided
- 1 pound skinless, boneless chicken breast, cut into bite-size pieces
- 1 tablespoon expeller pressed canola oil
- 2 carrots, cut into very thin rounds (about 1 cup)
- 2 cups bite-size broccoli florets (from 1 small bunch)
- 1 medium zucchini, cut in half lengthwise and then cut into ¼-inch-thick half moons (about 2 cups)
- 4 garlic cloves, minced
- 2 green onions cut into ¼-inch pieces (white and green parts)
- 1 jalapeño pepper, seeded and minced
- ¼ cup sliced fresh basil
- ¼ cup chopped fresh cilantro
- Brown rice, optional
- Place 1 tablespoon of the soy sauce, ginger, juice of half a lime, and 1 teaspoon of the sesame oil in a large zip-top plastic bag or bowl. Add the chicken pieces, seal the bag, and refrigerate for 1 hour or up to 24 hours.
- When ready to make your stir fry, heat the oil in a large wok or nonstick skillet over medium-high heat. Add the chicken and the marinade and stir fry for 1 minute.
- Add the carrots, broccoli, zucchini, garlic, green onions, and jalapeno pepper and stir fry 7 more minutes, or until the chicken is done and the vegetables are crisp tender.
- Stir in the remaining 1 tablespoon soy sauce, remaining lime juice, and the remaining sesame oil. Before serving, stir in the basil and cilantro.
- Serve with brown rice as desired.
My great aunt lives with with Diabetes so I would love to give this book to her!
Plz I need this book. Am grappling with diabetes type 2
The giveaway is over. But you should definitely check out this book on Amazon. Good luck 🙂
My doctor told me I was pre-diabetic.
I follow on pintrest
I would love your cookbook! I do not have diabetes but am always looking for ways to prevent it!
It looks so good! So fresh and clean!
My DH is pre-Diabetic – would love to read this.
I love the amount of veggies in this dish. Looks like it would keep my type 2 hubby full without missing larger amounts of white carbs like pasta, potatoes and sugar.
I have a lot of friends who could use this book.
Need something to help the poor people to afford this amount of ingredients. Too long ingredients for a day dinner. Something simple budget friendly please
Please search the recipes on my website. Anything with beans is guaranteed to be budget friendly. Hope that helps!
I’m borderline pre-Diabetic and would love to get hints on how to improve my diet.
I was just told I am pre-diabetic too and need to loose 10 pounds. Any ideas for meals
My goodness! That’s a BIG question! So much to share. I’d start with going heavy on the vegetable portions. Veggies are filling and naturally low in calories. I don’t do one-on-one counseling, but there are dietitians who do. Would you like a referral? There are also a lot of excellent cookbooks and meal plans out there designed for people with diabetes. If you want a few recommendations, let me know. So glad you stopped by!
Yes I would like a book on diabetic meals / me yes recommendations please
My father is diabetic, so I would like to be able to fix meals that will help myself and my children eat more healthy.
I’m a diabetic I would love to read this book so I can bring down my A1c and loose some weight..
That’s an awesome goal. Good luck!
My wife’s type 1 I don’t know if this would reverse the problem but may help regulate her numbers
Type 1 can’t be reversed, but this book and Hillary’s recipes would certainly help her attain better health. Finding a registered dietitian to work with your wife on managing her diet would be a great idea if that’s available to you.
I can think of alot of people who would benefit from this cookbook, myself included! I’m a cookbook junkie, and I’m a huge fan of Hilary Wright, too. Anyone who puts lime in a chicken recipe gets my attention, because I put lime in everything! I have her book on eating out healthfully and I would love to have another one of her books. This is very kind of you to have a giveaway!
My mother died of diabetes complications; my brother has it, and so does a cousin on my mother’s side. My doctor is very good about helping me with my sugar intake. This would be a great book for me to learn new recipes to help myself. : )
This book might be the ticket that lights a fire under my husband to start addressing this issue.
I am always looking for new ideas and strategies to help clients with pre diabetes make changes to their diet and lifestyle to prevent progression of the disease. I would love to recommend a book that would be helpful to them.
Love the soup recipe!
How much is this book
Take a look on Amazon. I’m sure it’s not too pricey. It’s paperback, and it’s chockfull of great recipes and information.
My fasting blood tests always are over 100 – I started exercising & that has helped to lower the number but the nutrition aspect would make a big difference in keeping my sugar levels more even. I would love to read the book for suggestions to prevent full blown diabetes!
This is a great recipe, and the way I have been cooking for years. I have been pre-diabetic for several years and manage my blood sugar best with foods. I know I would be better adding more exercise :). Women, especially, need to know the risks of yo-yo dieting. My doctor thinks that may have contributed to pre-diabetes. I spent a good deal of my adult life gaining and losing the same 20 or so pounds.
Diabetes is in our family and I want to make sure we are eating healthy.
My husband’s mother was diagnosed with diabetes last fall and my husband’s last blood tests came back as pre diabetic.
I blood work came back a pre-diabetes. I definitely need to take precautions
My mom has diabetes, so I know the chances for me getting it are high. I would love to take precautions.
I had gestational diabetes, went on a diabetes diet and actually lost weight during my third trimester (the baby gained weight-he’s in college).
I was diagnosed with pre-diabetes in December.
I could really use this book!
My Dad and my Mother-in-law both have diabetes and I have watched them struggle through the years.
Although I know I have to lose weight (a battle), I do exercise A LOT and try to be conscious of what I eat.
Every time I think of diabetes, I remind myself that my Dad did not have the knowledge but I DO ! If I get it, there is no one else to blame but myself.
Those thoughts are my main motivation for working out.
I took 86 water classes at my local Y last year and I am aiming for 100 in 2015 !
Because of my Dad especially, I am very mindful of teaching my kids about fueling their bodies vs. just eating for the sake of it.
I think this book would be a great addition to our family library and to the steps we can take to beat diabetes in the long run.
Thank you !
Hoping for a better year with a better balanced diet 🙂
Long time listener. I really enjoyed this episode. I worry my older son, who is 18, has fallen into some really bad eating habits and he is not active. I love to cook and use ‘No Whine with Dinner’ all the time. I would love to use the recipes in The Pre-Diabetes Diet Plan…sounds like meals that would benefit everyone, regardless of Diabetes!
I would love to win this cookbook! I do not have diabetes but it runs very strongly in my family so I am all about anything I can do to prevent it.
I follow you on Pinterest
I follow you on Facebook
Shared on Facebook
my fiancé has diabetes and it’s a challenge to make tasty food for him.
my husband has diabetes and struggles with eating right. my dad had it and i am afraid i’m following in his food steps since i’m such a sweet-a-holic
shared on FB and Twitter and am following you on pinterest and podcast… love you moms
I would love to win this – my daughter has PCOS and is at risk for developing diabetes.
I follow you on FB
Shared on FB
I am currently pre-diabetic and have been working hard at having a better diet so I don’t end up diabetic. I have seen my mom struggle with making her diabetes regular and I also had gestational diabetes. I controlled it while pregnant through diet and exercise…I just need to apply that to my life now. I would love to read through this book!
I had diabetes during both pregnancies, and it runs in my family. I love your podcast!
Thanks for sharing this fantastic stir fry recipe, I really enjoyed it.. the lime juice with the ginger and garlic really made this dish special for me 🙂
I’ll tell you one thing.. diabetes is a real struggle..
What hurts me most is the constant monitoring and strict dieting, the guilt of not following my diet and the complications that come with it, the diaper bag full of supplies I need to bring with me when I go anywhere. It’s a lot to deal with!
I’ve been following a great program with scientific evidence that can help all diabetics.. my friend told me about a doctor who had a segment on Oprah.. his website is http://goawaydiabetes.org
Have been on his program for 5 weeks.
Within the first week my blood glucose levels dropped 20-30 points.
In the last four weeks it dropped even more and I have maintained within 80-110 on my morning checks.
Have used all the advice in this program and amazingly I’ve eliminated the nightly dosage of Metformin. My goal is to eliminate all medications and symptoms of this terrible disease.
I really think we need to bring awareness to these types of programs, it’s the only thing that’s offered me a true glimmer of hope.
Thank you so much. Your blog is so useful and informative.I love to visit your blog and follow your recipe on regular basis. All recipes tried by me came out well…Thank you so much…:-) Please suggest me more of south Indian Gestational Diabetes Recipes to control my GDM.
My husband has been recently diagnosed with type 2 diabetes and we are struggling with meals this book would help tremendously.
I would love to read your book,i was diagnosed diabetic,i take 1000mg in the am after my breakfast and 1000mg after dinner before bed.i tend to get so sleepy after i eat.
The giveaway is over, but you can definitely check out Hillary’s book online. Good luck!
how can i purchase this book? thanks
Look for it on Amazon. It should be there! Or here: https://hillarywright.com/
So it states the serving of rice but what’s the serving size of the store fry itself? Like 1/2 or 1 cup?
Thanks for asking, Mary. I went back and looked at the original recipe from Hillary (the book author) and it appears that the serving size for the chicken/veggie mixture is 1.5 cups per person. Hope that helps. The recipe serves 4, so each person gets 1/4th … which is about 1.5 cups. LMK if you have more questions, and thanks for stopping by.
Hi im am diagnoded diabetic n im afraid n my sugar level is too high im am 45 year old womam
Have you talked about this with your doctor or dietitian? It’s important to know your sugar level and then to make lifestyle changes to bring it down if it’s too high. Diet and physical activity are often the first lines of treatment. But it depends on your numbers. Keep me posted.
Thank you for healthy recipes! I really admire women and men that care about others health. My mother always feed us healthy and nutritious food but she also made it appealing to the eyes and very tasty. She had eight children. One of my favorites was a light meat stew made with vegetables and a little bit of steak meat it is called a Cosido or Mexican stew.
Ooooh. That sounds great. I love meat stew…especially in the winter. Thanks for sharing 🙂