Serves: 4
Prep: 15 min + marinating
Cook: 12–15 min
Ingredients
Chicken
- 600 g boneless, skinless chicken breast or thigh
- 1 tbsp olive oil
- 1 tbsp lemon juice
- 1 tsp paprika
- 1 tsp cumin
- 1 tsp garlic powder
- ½ tsp black pepper
- ½ tsp salt
- ½ tsp chili flakes, optional
Herb-yogurt sauce
- ¾ cup plain unsweetened Greek yogurt
- 1 tbsp lemon juice
- 1 small garlic clove, minced
- 2 tbsp chopped parsley
- 1 tbsp chopped dill or mint
- Black pepper
- Small pinch of salt
👩🍳 Method
- Cut chicken into bite-sized pieces.
- Mix chicken with olive oil, lemon juice and spices. Marinate for 30 minutes–4 hours.
- Thread onto skewers.
- Grill or air-fry at about 200°C / 400°F, turning occasionally, until thoroughly cooked (chicken should reach 74°C / 165°F internally).
- Mix all sauce ingredients together.
- Serve the chicken with the herb-yogurt sauce generously drizzled over it.
🥗 Best sides for blood-sugar control
Instead of the large portion of white rice shown in the picture, choose:
- ½ plate: non-starchy vegetables — cucumber, lettuce, broccoli, cauliflower, peppers
- ¼ plate: grilled chicken
- ¼ plate: a modest portion of a higher-fiber carbohydrate such as ½ cup cooked lentils, chickpeas, quinoa, or brown rice
Avoid adding honey, sugar, sweet chili sauce, or a sugary marinade.
Tip: The Greek-yogurt sauce is a much better choice than a heavy sugary or mayonnaise-based sauce. Keeping the carbohydrate portion moderate and pairing it with protein, vegetables and fiber generally makes the meal more blood-sugar friendly.
If you tell me whether you prefer chicken, fish, or vegetarian, I can also give you a 7-day diabetic-friendly meal plan with breakfast, lunch, dinner and snacks.
