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Low-Carb Chicken “Burrito” Bowl

White rice is one of the worst foods there is for your blood sugar

White rice is one of the worst foods there is for your blood sugar. It has a high glycemic index and an even higher glycemic load (29). In real-world terms, that means that white rice is actually worse — blood-sugar-wise — than ice cream (GL of 8), sponge cake (GL of 17), sugar-laden Coco-Pops cereal (GL of 20), or even soda (Coke has a GL of 16). 

So you won’t find rice — white or brown — in this recipe. Instead, we swap the carbs and calories of rice for low-carb, nutrient-rich cabbage. It may sound a bit odd, but give it a try; the flavor melds nicely with cumin and salsa, and the semi-crunchy texture is the perfect foil for the creaminess of the beans and yogurt. 

Low-Carb Chicken “Burrito” Bowl

(serves 4)


Ingredients:

  • 12 oz. boneless, skinless chicken breast
  • 2 C shredded red cabbage
  • 1 C cooked black beans (canned is ok)
  • ¼ C chicken stock
  • 1 t ground cumin
  • ½ t cayenne pepper (optional)
  • ½ t garlic powder
  • ½ C fresh cilantro, chopped finely
  • 4 T onion, chopped
  • 4 T plain Greek yogurt
  • 4 T green onions, chopped
  • 1 C chopped tomato
  • 6 T salsa

To make:

Cook and shred the chicken breast. Rinse the beans to remove the liquid. Shred the cabbage and chop into roughly half-inch long pieces.

In a small bowl, combine the yogurt, lemon juice, 1 T of cilantro, and a dash of salt. Mix well.

 

Bring the chicken broth to a simmer in the skillet. Add the cabbage and cook, stirring often, on low heat till the cabbage is semi-cooked. (It will still be a bit crunchy but not raw.) Add the dry spices, beans, onions, and half the cilantro; toss a few times (you just want the beans to get warm) and remove from heat. You can also warm the beans in the microwave before adding them if you want more crunch to the cabbage.

Divide evenly between 4 bowls, drizzle with the yogurt mixture, and add 1/4th of the chicken. Top each with ¼ of the tomatoes and green onions, then sprinkle with the remaining cilantro.

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Low-Carb Chicken "Burrito" Bowl
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