This easy one-pot comfort-food dinner is made with fresh and healthy ingredients. Source: Diabetic Living Magazine

Diabetic Living Magazine


Ingredient Checklist


Instructions Checklist
  • In a Dutch oven, heat oil over medium-high heat; reduce heat to medium. Add chicken; cook for 12 to 15 minutes or until no longer pink (170 degrees F), turning once halfway through cooking. Remove chicken to a plate to cool. When cool enough to handle, use two forks to pull chicken apart into coarse shreds.

  • Meanwhile, add onions, mushrooms, carrot, and garlic to the Dutch oven; cook for 5 minutes, stirring occasionally. Stir in rice; cook for 1 minute more. Add broth, the water, nutmeg, and 1/2 teaspoon ground black pepper. Bring to boiling; reduce heat. Simmer, covered, for 15 minutes.

  • In a small bowl, stir together 1 can of the evaporated milk and the flour; stir into mixture in Dutch oven. Stir in the remaining can of milk. Cook and stir until bubbly.

  • Stir in spinach and the shredded chicken. Simmer for 5 minutes. Stir in lemon peel and lemon juice. If desired, sprinkle with additional ground black pepper.

Nutrition Facts

300 calories; 6.1 g total fat; 1.1 g saturated fat; 48 mg cholesterol; 365 mg sodium. 923 mg potassium; 31.2 g carbohydrates; 2.2 g fiber; 16 g sugar; 30.3 g protein; 4039 IU vitamin a iu; 16 mg vitamin c; 116 mcg folate; 380 mg calcium; 2 mg iron; 81 mg magnesium;

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Rating: 4 stars
If I make it again I will probably cut back on the onion and add more rice. Using Regular or Low Fat Evaporated Milk would probably make it creamier than the Fat Free did. Read More