Saffron Chicken with Roasted Pumpkin, Sautéed Spinach, and Lemon Yogurt Sauce
🩺 Diabetic-Friendly
Intermediate

Saffron Chicken with Roasted Pumpkin, Sautéed Spinach, and Lemon Yogurt Sauce

An original diabetic-friendly recipe featuring chicken breast marinated with saffron, garlic, and lemon, served with spiced roasted pumpkin, sautéed spinach, and a fresh yogurt sauce. It is balanced, flavorful, and well suited for a complete weekday meal.

20 minPrep
30 minCook
50 minTotal
4Servings
Gluten-FreeLow CarbHigh ProteinDiabetic-Friendly

Important notice: This recipe is not medical advice. Consult your healthcare professional.

Ingredients

Adjust servings
4
  • 600 g chicken breast (skinless, en 4 filetes gruesos)
  • 0.25 g saffron threads (lightly machacadas)
  • 3 cloves garlic (2 chopped for the chicken and 1 thinly sliced for the espinaca)
  • 1 unit lemon (zest fina and 30 ml/2 tbsp of juice, divided)
  • 45 ml olive oil (divided)
  • 5 g salt (or to taste)
  • 2 g black pepper (freshly ground)
  • 2 g ground cumin (for the calabaza)
  • 2 g sweet paprika (for the calabaza)
  • 500 g pumpkin (pelada and diced small)
  • 200 g fresh spinach (lavada)
  • 160 g plain Greek yogurt (without sugar)
  • 10 g chives (chopped fino)
  • 20 g pumpkin seeds (tostadas)
  • 15 ml hot water (for infusionar the azafrán)

Nutrition facts

per serving

335 kcal
Calories
39 g
Protein
13 g
Carbs
13 g
Fat
3 g
Fiber
10 g
Net carbs

Approximate nutritional information. Estimated from the recipe’s ingredients and amounts, using standard reference nutrition values. It may vary with brands, sizes and cooking method. For guidance only; not a substitute for medical or dietary advice.

Allergens

Dairy

Instructions

  1. 1

    1. Preheat the oven to 220 °C / 425 °F. In a small bowl, combine the saffron threads with the hot water and let steep for 5 minutes.

  2. 2

    2. In a medium bowl, combine 2 tablespoons olive oil, the steeped saffron, 2 minced garlic cloves, half of the lemon zest, 1 tablespoon lemon juice, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Rub the chicken breast fillets with this mixture and let them marinate while you prepare the rest.

  3. 3

    3. Place the pumpkin on a baking sheet. Add 1 tablespoon olive oil, ground cumin, sweet paprika, 1/4 teaspoon salt, and the remaining black pepper. Toss well and spread in a single layer. Roast for 22 to 25 minutes at 220 °C / 425 °F, stirring halfway through, until tender and browned on the edges.

  4. 4

    4. While the pumpkin roasts, stir together the Greek yogurt, chives, remaining lemon juice, remaining lemon zest, and a pinch of salt in a bowl. Chill the lemon yogurt sauce until ready to serve.

  5. 5

    5. Heat a large skillet or grill pan over medium-high heat. Cook the marinated chicken for 5 to 6 minutes per side, until nicely browned and it reaches a safe internal temperature of 74 °C / 165 °F. Remove and let rest for 3 minutes.

  6. 6

    6. In another large skillet, add a few drops of oil if needed and sauté 1 sliced garlic clove for 20 seconds. Add the fresh spinach and cook for 2 to 3 minutes, stirring, until wilted. Season with a pinch of salt.

  7. 7

    7. Toast the pumpkin seeds in a small skillet over medium heat for 1 to 2 minutes, stirring often, until fragrant. Remove from the heat.

  8. 8

    8. Serve each portion with one chicken breast fillet, a bed of sautéed spinach, and roasted pumpkin on the side. Finish with the lemon yogurt sauce on top or on the side and sprinkle with the toasted pumpkin seeds.

Chef tips

For deeper flavor, marinate the chicken for an additional 20 minutes in the refrigerator. Cut the pumpkin into even cubes so it roasts uniformly.

Substitutions

You can replace the pumpkin with zucchini or rutabaga if you want an even lighter option. Chives can be swapped for fresh parsley, and Greek yogurt for thick unsweetened plain yogurt.

What I used to make it

Generic kitchen tools that work for this recipe. You don’t need to buy anything to make it.

  • Illustrative image: Air fryerIllustrative image

    Cosori Pro LE 5 Qt Air Fryer

    Browning and baking with little oil

    • Browns food with very little oil
    • Handy for vegetables, chicken and reheating
    • Check the basket capacity
    View on Amazon
  • Illustrative image: Digital kitchen thermometerIllustrative image

    TempPro TP19H Digital Thermometer

    Checking doneness of meat and chicken

    • Checks doneness of meat and chicken
    • Quick reading
    • Clean the probe after each use
    View on Amazon
  • Illustrative image: Non-stick frying panIllustrative image

    T-fal Ultimate Hard Anodized 12" Non-Stick Pan

    Eggs, omelets and stir-fries

    • Eggs and omelets that don’t stick
    • Comfortable, sturdy handle
    • Use wooden or silicone utensils
    View on Amazon

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