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🫒 Mediterranean · Main · Easy difficulty · Contains meat or poultry

Low-GI Mediterranean Chicken Steamed Ginger & Greens Plate

A diabetic-friendly steamed ginger & greens plate with chicken, oregano, lemon zest and garlic, Mediterranean flavours and no gluten.

Prep time
10 min
Cook time
15 min
Total time
25 min
Servings
4
Calories
325 kcal
Protein
34 g
Carbs
9 g
Fat
17 g
Course
Main

About this Mediterranean steamed dish

Low-GI Mediterranean Chicken Steamed Ginger & Greens Plate is a Mediterranean main built around chicken breast or thigh. It takes about 25 min from start to finish, 10 minutes of prep and 15 minutes of cooking, and serves 4.

Cooking method: steamed dish. Difficulty is rated easy. Contains meat or poultry, and marked gluten-free in our data.

Good for: diabetic-friendly, under 25 minutes, high protein, light & low calorie, everyday healthy.

Ingredients

Quantities are for 4 servings. Change the servings in the app to rescale them automatically.

  • 500 g chicken breast or thigh, cut into pieces
  • 200 g green beans or bok choy
  • 2 tbsp julienned ginger
  • 1 cup cherry tomatoes, sliced
  • Seasoning: oregano, lemon zest and garlic
  • Sauce: 3 tbsp olive oil and the juice of 1 lemon
  • 2 tbsp olive oil
  • Salt and black pepper, to taste

Method

  1. Step 1. Rub the chicken with oregano, lemon zest and garlic.

    Heat
    Off, no heat
    Look for
    Everything is evenly coated or just combined, with no dry pockets.
    Why it matters
    Mixing spreads salt, fat and flavour through the food so every bite tastes the same.
    Avoid
    Overmixing batters and doughs makes them tough; stop once just combined.

  2. Step 2. Bring water to a simmer under a steamer basket.

    Heat
    Medium to high
    Look for
    The oil shimmers and flows like water; a drop of water sizzles instantly.
    Why it matters
    Food added to a properly hot pan sears and browns instead of steaming and sticking.
    Avoid
    Adding food to a cold pan: it sticks, turns grey and soaks up oil.

  3. Step 3. Steam the chicken for 9 minutes until just cooked.

    Heat
    Medium, with a steady flow of steam
    Look for
    Food is just cooked through, tender but not collapsing.
    Why it matters
    Gentle, steady heat softens tough fibres and lets flavours blend without drying things out.
    Avoid
    Over-steaming. Check a minute early and keep the water from boiling dry.

  4. Step 4. Add the greens for the last 4 minutes.

    Heat
    Keep the heat steady
    Look for
    The new ingredient is coated and the mixture returns to a gentle bubble.
    Why it matters
    Adding things in order lets each ingredient cook for just the right time.
    Avoid
    Dumping everything in at once: delicate items turn mushy before tougher ones are done.

  5. Step 5. Warm the sauce (3 tbsp olive oil and the juice of 1 lemon) and pour over the plate.

    Heat
    Off, no heat
    Look for
    Everything is evenly coated or just combined, with no dry pockets.
    Why it matters
    Mixing spreads salt, fat and flavour through the food so every bite tastes the same.
    Avoid
    Overmixing batters and doughs makes them tough; stop once just combined.

  6. Step 6. Top with the ginger and parsley and lemon wedges.

    Heat
    Keep the heat steady
    Look for
    The new ingredient is coated and the mixture returns to a gentle bubble.
    Why it matters
    Adding things in order lets each ingredient cook for just the right time.
    Avoid
    Dumping everything in at once: delicate items turn mushy before tougher ones are done.

Chef's tip

Pair carbs with protein and fibre to slow glucose spikes; check with your dietitian.

Equipment you will need

  • Steamer or lidded pot
  • Heatproof plate
  • Small pan for oil

Nutrition per serving

Estimated per serving: 325 kcal, 34 g protein, 9 g carbohydrate and 17 g fat. Roughly 42% of the energy comes from protein, 11% from carbohydrate and 47% from fat, using standard energy values.

Nutrition values are estimates from typical ingredient profiles. They are not medical data, and brands and portions vary. Consult a doctor or registered dietitian about your diet.

When to cook Low-GI Mediterranean Chicken Steamed Ginger & Greens Plate

Substitutions and variations

  • Set food above the water line in a steamer or colander so it cooks by steam, not boiling.
  • Add a few slices of ginger or lemon to the water for subtle flavour.
  • Season lightly before steaming and serve sauce on the side.

Frequently asked questions about Low-GI Mediterranean Chicken Steamed Ginger & Greens Plate

How long does Low-GI Mediterranean Chicken Steamed Ginger & Greens Plate take to make?

It takes about 25 min in total: 10 minutes of prep and 15 minutes of cooking. Times are estimates and depend on your stove, pan and how small you cut the ingredients.

How many calories are in one serving?

Each serving has about 325 kcal, with 34 g protein, 9 g carbohydrate and 17 g fat. These are estimates for the recipe's 4 servings.

Is Low-GI Mediterranean Chicken Steamed Ginger & Greens Plate gluten-free?

It is marked gluten-free in our data. Still check labels on stock, sauces and spice blends, which can contain gluten.

Is it suitable for vegetarians or vegans?

No, it contains meat or poultry. For a meat-free version, swap the main ingredient for tofu, chickpeas or mushrooms and adjust the cooking time.

How difficult is it to cook?

It is an easy recipe with simple steps and minimal timing pressure, so it suits beginners.

Can I make Low-GI Mediterranean Chicken Steamed Ginger & Greens Plate ahead or freeze it?

Store leftovers in airtight containers in the fridge for 3-4 days. Most baked and saucy dishes freeze well for up to 3 months, but avoid freezing crisp items and salads.

How many servings does it make?

This recipe makes 4 servings. To change the amount, scale each ingredient in proportion. The interactive app's servings control does this automatically.

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