Occasional indulgence never hurt anyone

I love risotto.

But, really, risotto? For diabetics? I never thought I would find any recipe for starchy risotto designed to keep blood glucose levels at bay.

Well I found one! And, although my blood sugars 2 hours after my meal were slightly higher than usual (but still in range), why not every so often have some indulgent risotto? So here you have it, found on the diabetes UK website here.

Chicken risotto with spring vegetables (serves 3)



1 teaspoon olive oil

1 small onion, finely chopped

1 clove garlic, crushed

2 boneless, skinless chicken breasts, chopped

225g risotto rice

1 litre hot chicken stock

100g asparagus spears, halved 

150g frozen peas

2 tablespoons parmesan cheese

2 tablespoons freshly chopped parsley

salt and freshly ground black pepper


  1. Heat the oil in a large non-stick frying pan, add the onion and garlic and fry for 1 minute. Add the chicken and continue to fry for 2-3 minutes.
  2. Stir in the rice and coat with the oil. Gradually add the hot stock, stirring continuously, allowing each addition to be absorbed before adding the next.
  3. Stir in the asparagus and peas with the last addition of stock and continue to cook. The whole cooking process should take about 20 minutes and the rice should be ‘al dente’.
  4. Stir through the Parmesan cheese and parsley, season well and serve.

Per serving

472 calories; 72g carbohydrate; 28.8g protein; 7.9g fat; 2.4g saturated fat; 3.1g sugars; 1.8g salt

If you’re a vegetarian you can use vegetable stock rather than chicken stock and add mushrooms rather than chicken. It really is a lovely recipe, and I’m so happy I found a risotto recipe that didn’t involve adding heavy cream – and this recipe is certainly not lacking in tasting creamy and indulgent!

The carbohydrates in this dish are slightly higher than desired, hence my blood sugars being slightly raised after the meal, so if you are diabetic than try not to have this recipe regularly. If you’re not diabetic then go ahead and have it everyday! 

Happy cooking!

Henrietta x

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