Nourishing Wellness: Diabetes Friendly Nigerian Recipe for Vegetable Stew and Grilled Chicken

Living with diabetes in Nigeria doesn’t mean giving up the vibrant flavors of our traditional cuisine. Many Nigerian dishes, when prepared with mindful ingredient choices and portion control, can be wonderfully diabetic-friendly.

This recipe for Efo Riro with Grilled Chicken is a perfect example of a classic Nigerian dish reimagined as a diabetes friendly Nigerian recipe.

Understanding Diabetes Friendly Nigerian Cuisine

Before getting into the recipe, let’s briefly touch on what makes a Nigerian meal suitable for someone managing diabetes. The key principles are:

• Low Glycemic Index (GI): Choosing foods that release sugar into the bloodstream slowly, preventing spikes in blood glucose.
• High Fiber: Fiber helps regulate blood sugar, promotes satiety (feeling full), and aids digestion.
• Lean Protein: Essential for building and repairing tissues and helps stabilize blood sugar.
• Healthy Fats: Unsaturated fats, in moderation, are beneficial for heart health.
• Portion Control: Even healthy foods can raise blood sugar if eaten in large quantities.

This Efo Riro recipe prioritizes these principles, using ingredients commonly found in Nigerian markets.

Ingredients & Their Diabetic-Friendly Benefits

Here is a list of ingredients to have before cooking your efo riro and what each of them does;

• Chicken Breast (500g, boneless, skinless): Lean protein source, helping to keep you full and satisfied, which aids in blood sugar management. Choose skinless to reduce saturated fat.
• Olive Oil (2 tablespoons): A source of healthy monounsaturated fats, which can improve insulin sensitivity.
• Onion (1 large, finely chopped): Provides flavor and contains quercetin, an antioxidant that may have some anti-inflammatory benefits.
• Garlic (3 cloves, minced): Adds flavor and may have some mild blood sugar-lowering effects (research is ongoing).
• Red Bell Peppers (chopped): Rich in Vitamin C and antioxidants, supporting overall health. Low in carbohydrates.
• Green Bell Peppers (chopped): Similar benefits to red bell peppers.
• Tomatoes (diced): Good source of lycopene, an antioxidant. Choose fresh, ripe tomatoes for the best flavor and nutrient content.
• Ugu (Fluted Pumpkin Leaves) (1 cup, chopped): The star of Efo Riro! Ugu is packed with fiber, which is crucial for blood sugar control. It’s also rich in vitamins and minerals. Substitute: Spinach can be used if Ugu is unavailable, but Ugu is preferred for authenticity.
• Waterleaf (1 cup, chopped): Another key ingredient of Efo Riro.
• Ground Crayfish (1 tablespoon): Adds a distinctive umami flavor. Ensure it’s low-sodium.
• Uziza Seeds (1/2 teaspoon, ground): Adds a peppery, aromatic flavor.
• Ehuru (Calabash Nutmeg) (1/4 teaspoon, ground): Adds a warm, nutty flavor.
• Ginger (1 teaspoon, grated): Adds flavor and may have some anti-inflammatory properties.
• Scotch Bonnet Pepper (to taste, finely chopped): Add heat (use with caution!). Capsaicin in peppers may have some metabolic benefits, but moderation is key.
• Salt (to taste): Use sparingly.

A Step-by-Step Guide to Creating Diabetes-Friendly Nigerian Recipes

1. Marinate the Chicken
   

   • Cut the chicken breasts into bite-sized pieces.
   • In a bowl, combine the chicken with 1 tablespoon of olive oil, minced garlic, ground uziza seeds, ground ehuru, grated ginger, a small pinch of salt, and a little finely chopped Scotch bonnet pepper (if using). The combination of these spices will create a truly authentic Nigerian flavor.
   • Allow the chicken to marinate for at least 30 minutes or longer in the refrigerator for deeper flavor penetration.

2. Grill the Chicken
   

   • Preheat a grill or grill pan over medium-high heat.
   • Grill the marinated chicken until fully cooked and slightly charred, giving it a beautiful smoky flavor. Set aside. You can substitute the chicken with lean fish (like tilapia or mackerel) for another diabetic-friendly Nigerian recipe variation.

3. Prepare the Vegetable

   • In a large, heavy-bottomed pot, heat the remaining 1 tablespoon of olive oil over medium heat.
   • Sauté the finely chopped onions until translucent and fragrant.
   • Add the chopped red and green bell peppers and cook until they soften slightly.
   • Add the ground crayfish and stir for another minute

4. Add Tomatoes and Leafy Greens

   • Stir in the diced tomatoes and allow them to cook down, releasing their juices and forming a rich base for the stew.
   • Add the chopped ugu and waterleaf. Stir well and allow the leaves to wilt. Tip: If using spinach as a substitute, add it a bit later, as it wilts faster than ugu.

5. Combine and Simmer

   • Gently fold the grilled chicken into the Efo Riro.
   • Add a small amount of water (about 1/4 cup) if the stew is too thick.
   • Reduce heat to low, cover the pot, and allow the stew to simmer for 10-15 minutes, allowing the flavors to meld beautifully.

6. Adjust Seasoning and Serve

   • Taste the Efo Riro and adjust seasoning with salt (sparingly) and pepper as needed.
   • Serve hot. This diabetes friendly Nigerian recipe is traditionally enjoyed with a small portion of a low-glycemic “swallow” like oat fufu or a small portion of amala made with unripe plantain. Portion control is also necessary for managing blood sugar. You could also serve it with a side of steamed vegetables for an even lower-carb option.

Enjoying Flavor and Health

This diabetes friendly Nigerian recipe for Efo Riro with Grilled Chicken demonstrates that you can enjoy the authentic tastes of Nigeria while managing your diabetes effectively. 

By focusing on whole, unprocessed ingredients, mindful cooking techniques, and portion control, you can create delicious and healthy meals that support your well-being.

And while you’re at it, if you need comprehensive at-home care for yourself or your loved ones, explore the tailored diabetes management options available through Healthtracka’s Flourish Care Plan.