Diabetes-Friendly One-Pan Chicken & Cabbage with Rice

Overview:

Indulge in the delightful flavors of this One-Pan Chicken & Cabbage with Rice—a tasteful and diabetes-friendly dish. Crafted with a balance of wholesome ingredients, this recipe ensures a delicious and nourishing experience for individuals managing diabetes.

Ingredients:

• 2 1/4 cups reduced-sodium chicken broth
• 2 tablespoons lemon juice
• 1 tablespoon Dijon mustard
• 1 teaspoon chopped fresh oregano, plus more for garnish
• 2 tablespoons extra-virgin olive oil, divided
• 3/4 teaspoon salt, divided
• 1/2 teaspoon ground pepper, divided
• 4 (6-ounce) bone-in, skin-on chicken thighs
• 1 small head green cabbage (about 16 ounces), cut into 6 (1 1/2- to 2-inch-thick) wedges
• 1 cup brown basmati rice
• 1/4 cup crumbled feta cheese
• Lemon wedges for serving (optional)

Directions:

1. Preheat oven to 350°F. Whisk broth, lemon juice, mustard, oregano, 1 tablespoon oil, 1/2 teaspoon salt, and 1/4 teaspoon pepper together in a medium bowl until combined.
2. Sprinkle chicken with the remaining 1/4 teaspoon each salt and pepper. Heat the remaining 1 tablespoon oil in a large oven-safe skillet over medium-high heat. Add the chicken, skin-sides down; cook until the skins are golden brown and crispy, about 6 minutes. Transfer the chicken to a plate.
3. Add cabbage wedges to the pan; cook until slightly charred and beginning to become tender, 2 to 3 minutes per side. Transfer to a separate plate.
4. Reduce heat to medium; cook rice, stirring constantly, until toasted and fragrant, about 1 minute. Stir in the broth mixture until evenly combined.
5. Nestle the cabbage wedges and the chicken, skin-sides up, in a single layer in the rice mixture. Bring to a boil over medium-high heat. Remove from heat and cover with a tight-fitting lid.
6. Transfer to the oven and bake until the liquid is absorbed, the rice is tender, and an instant-read thermometer inserted into the thickest portion of chicken registers at least 165°F, about 45 minutes. Remove the lid; bake until the chicken skins crisp up slightly, about 6 minutes. Top evenly with feta. Garnish with oregano and serve with lemon wedges, if desired.

Diabetes-Friendly Benefits:

This diabetes-friendly recipe incorporates brown basmati rice, a low-glycemic index option that helps regulate blood sugar levels. The chicken provides lean protein, and the cabbage contributes fiber and essential nutrients. The recipe is thoughtfully designed to maintain a balance between flavors and nutritional requirements, making it a wholesome and diabetes-conscious choice for a satisfying meal.