Easy Diabetic Dinner - Spicy Grilled Chicken and Broccoli Puree

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Let's get creative with chicken and broccoli. If you enjoy a variety of food magazines and cooking shows on television, I'm sure you must have come across at least a few versions of chicken and broccoli recipes already. What makes my version different and refreshing is that there will be no florets on your plate, and the chicken won't really mingle with its green companions but flaunt itself as the centerpiece of the dish.

As it is meant to be a healthy diabetic dinner, this recipe fulfills all the "low and high" rules of a good diabetes diet: low-carb, low-fat, low-sodium, low-calorie, yet high in fiber and nutrients. Diabetics will benefit a great deal from this simple and delicious meal. There's no need to fearfully anticipate a sugar spike after dinner, and no reason to worry that anything in this dish might jeopardize your heart condition or weight control strategy. It is totally foolproof.

• 3 cups chopped broccoli (including both florets and stalks)
• 1/2 cup chopped shallot
• 1 tsp. finely chopped garlic
• 1 tbsp. fat-free margarine
• 1 cup low-sodium vegetable broth
• 1/2 tsp. ground nutmeg
• 1 tsp. ground ginger
• salt and pepper to taste

• Melt fat-free margarine in a skillet over medium-high heat. Add shallot and garlic. Cook for about a minute or two until the shallot turns slightly tender.
• Add broccoli and cook until it's a bit soft.
• Add the rest of the ingredients. Stir together and let simmer for about 10 - 15 minutes or until the broccoli becomes very tender. If there is too much liquid, discard some of it. You don't want your broccoli puree to be too watery.
• Put the broccoli mixture in a food processor. Blend until the puree meets your desired smoothness and consistency. I actually like mine not too smooth; tiny bits of broccoli are yummy to chew!

You can prepare this broccoli puree as your chicken is being grilled, or you can even make it a day or two beforehand, keep the puree refrigerated and warm it right before serving.

• Put onion powder, salt, garlic powder, black pepper and cayenne pepper in a ziplock bag. Seal the bag and shake togther until all the spices are well blended.
• Coat chicken with olive oil. Rub the mixed spices evenly on the chicken.
• Grill the chicken breasts to perfection. If you use a Goerge Foreman grill, heat the grill for about 5 minutes and then spray it lightly with cooking oil. Put the chicken breasts on the grill and close the lid. Flip them after about 3 minutes and cook the other side for another 3 minutes or until browned. If you want to do some serious grilling outdoors, follow the instructions in the video.
• Spoon broccoli puree onto a plate and crown it with the grilled chicken. Bon appetit!

Q: What if I don't have a grill?

A: Feel free to pan fry or bake the chicken using the same spices.

Q: What if I don't have a food processor?

A: Try using a hand potato masher. It should work BUT will be very labor intensive.

Q: I don't think this meal is going to be enough for me. What should I add to it?

A: Since you're already grilling the chicken, adding some colorful grilled vegetables to the meal would be a convenient solution. You can also incorporate a nutritious appetizer into this diabetic meal. Clear soups rich with complex carbs, such as barley, pea and lentil soups, are some of the best choices.