Oil-free diabetic friendly recipe: Mexican rice

High in fibre, this is an ideal recipe for diabetics.

Written By: Bhakti Paun Sharma | Published : June 16, 2016 5:06 PM IST

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Diabetics need to follow a strict diet and routine. But why miss out on the good things in life due to this condition. With just slight modification in the recipe, you can convert a regular popular recipe in a diabetic friendly one. Tarla Dalal s zero oil Mexican rice is one such option. By replacing white rice with brown and adding veggies to increase fibre content, this recipe helps in maintaining the blood sugar level in case of diabetes patients. You can also try these brown rice recipes.

Ingredients:

1 cup brown rice, soaked and cooked
cup onions, sliced
1 tsp garlic paste
cup capsicum (yellow red and green), sliced
1 tsp red chilli flakes
cup carrots, boiled and chopped
cup tomatoes, sliced
cup beans, chopped and boiled
cup rajma or kidney beans, soaked and boiled
Salt to taste

Method:

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Take a non-stick pan as you are cooking without oil. When the pan is hot, add the garlic and onion and saut them on a low flame till they are light brown in colour. You can add a few drops of water to prevent the onions from burning.
Add the chilli flakes and stir.
Add the capsicum, carrots, French beans and tomatoes and mix. Cook for 2-3 minutes and keep stirring to avoid the vegetables from sticking to it.
Now add the rajma and cook for a minute.
In the end, mix in the brown rice and stir well. Cook on a medium flame for 2-3 minutes till all the flavours are blended.
Serve hot. You can garnish it with some coriander.

You can also try the diabetic friendly karela kadhi or mung dal idli.

You can also follow this video for instructions:

Video Source: Tarla Dalal/Youtube

Image Source: Shutterstock

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