Baked Chicken Broccoli and Rice

Now that our 6-month-old is diving into the world of solids, it's time to get excited about creating delicious pureed meals! We're on a mission to satisfy the taste buds of our three other kiddos while keeping a keen eye on diabetes-friendly options. Chicken is our trusty favorite, and baking it in the oven is not only a breeze but also guaranteed to be tasty! In the past, my chicken has sometimes turned out dry and tough, but this recipe changes everything! The infusion of soup and other ingredients makes this dish irresistibly delicious and satisfying. And of course, it's always served with a generous helping of extra veggies, because portion control is key! P.S This dish was very easily pureed and enjoyed by our littlest member also!

Ingredients

2 x decent sized chicken breasts

6-8 florets of broccoli

1 x can creamy chicken soup

2 tablespoons lemon juice

2 tablespoons curry powder

2 tablespoons paprika

1 cup cooked brown rice

1/4 cup milk

1/4 cup whole egg mayonnaise

1 tablespoon breadcrumbs

Optional extras

Peas and Corn

Carrots

Mushrooms

Method

1. Lightly grease an oven proof tray

2. Add broccoli to bottom of tray

3. Top with chicken

4. Add cooked rice

5. In a bowl add all other ingredients (except breadcrumbs) and stir (this would be a good time to add other veggies of choice e.g. peas and corn)

6. Add mixture to chicken broccoli and rice dish

7. Top with breadcrumbs

8. Place in oven for 25-30 mins on 180 degrees

9. Serve up with veggies (or any other sides) of choice!

   
   

   Conclusion

   At first, the kids weren't thrilled with the dish because it didn't look too appealing, but once they took a bite, they absolutely loved it! This meal is not just delicious—it's also super easy to eat and incredibly healthy. While rice is packed with carbohydrates, it fits perfectly into a balanced diet for everyone, including those managing diabetes. Choosing the right type of rice is key; brown rice and Basmati have lower GI values, making them fantastic options.

   
   

   A 2025 study in Japan related to the health and economic benefits of promoting brown rice supports existing evidence that brown rice consumption enhances glycemic control thanks to its rich nutrient content, contributing to overall population health. Adding brown rice to our modern diets helps tackle modifiable risk factors. Although some might still have reservations about brown rice, like its taste or cooking challenges, this study reveals that promoting brown rice could be a game-changer in shifting perceptions and actions towards better public health outcomes (https://www.mdpi.com/2072-6643/17/3/532). Every decision counts when it comes to diabetes, and making the right ones means those occasional indulgent treats become even more delightful!

This is a real-life example of blood sugar levels before and after dinner at around 6 PM, showing a consistent steadiness without significant spikes. On a Saturday night, our oldest child decided to have an ice-cream party, naturally causing glucose levels to rise. After all, you only live once! If you're organizing an ice-cream party, it's crucial to start with a healthy meal first.

TRIGGER WARNING - the below picture is NOT diabetes appropriate!

Ice Cream Party Alert: Because YOLO, folks! We all deserve to indulge in life's sweet treats, especially with our favorite people. This site is all about balancing the good stuff with the good-for-you stuff—think healthy, diabetes-friendly bites with a side of fun! (Permission granted for this photo to be shared!)