Highly recommended for diabetics during the hottest days! 'Oatmeal Chicken Porridge'

It is summer with continued hot weather.

You should take care of your health.

We have prepared 'Oatmeal Chicken Porridge,' a nourishing dish made with healthy ingredients that perfectly captures the flavor of traditional chicken porridge.

Even those worried about blood sugar levels can enjoy deliciously without hesitation!

 

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Today's recommended recipe has been delivered!

 

Oatmeal chicken porridge

 

It has a high content of dead carbohydrates and is mashed rice, so blood sugar rises faster than rice.

Making porridge using oats instead of rice.

It has a lower glycemic index (GI) than white rice, which raises blood sugar less, and is also rich in nutrients such as protein and essential amino acids.

 

 

What's different?

 

'Teenage health food' oatmeal

 

Oatmeal is a popular diet food made by roasting, pressing, and cutting oats. It is one of the top 10 health foods selected by The New York Times. Compared to other grains, oatmeal is rich in nutrients such as dietary fiber, protein, essential amino acids, and trace nutrients (calcium, potassium, iron, etc.). Even a small amount of oatmeal can keep you feeling full for a long time, helping to control portion sizes. Oatmeal is mainly classified into steel-cut oats, rolled oats, and quick oats, with steel-cut oats being the least processed and having a lower glycemic index. For this recipe, it is recommended to use steel-cut oats.

 

Protein supplement with chicken breast

 

Chicken breast is a representative high-protein food. It contains low fat content, allowing for healthy protein intake, and protein has relatively low calories compared to its volume, helping you feel full longer. Essential amino acids in chicken breast, such as methionine and arginine, promote smooth blood circulation and suppress post-meal blood sugar spikes.

 

Nutrient-rich broccoli that adds a delightful crunch

 

Broccoli is rich in Vitamin U, which protects the stomach, and sulforaphane. Sulforaphane also has excellent blood vessel protection effects, helping to prevent cardiovascular diseases, a common complication of diabetes. Consuming broccoli and onions together according to the recipe activates interferon secretion, which boosts resistance to viruses. It is better to choose fresh broccoli stalks. The darker the broccoli color, the sweeter it tastes.

 

Ingredients & Recipe (for 2 servings)

 

50g of oatmeal

One chicken breast (about 100g)

30g of carrots

50g of onion

30g of broccoli

200mL of water

1 tablespoon of cooking oil

1 teaspoon of minced garlic

a little salt

 

1. Coarsely chop the chicken breast.

2. Finely chop the carrots, onions, and broccoli.

3. Pour cooking oil into a pot and stir-fry the chicken, then add minced garlic, carrots, onions, and broccoli and continue stir-frying.

4. When the onions become transparent, add the oatmeal and water, and bring to a boil over high heat.

Once it boils, reduce to medium heat and continue boiling while stirring until it thickens.

6. When the soup boils to a certain extent, add salt to season.

Tip: Adding a little sesame oil to the finished porridge enhances its rich, nutty flavor.

 

 

Reporter Choi Ji-woo cjw@chosun.com