Name: Erachi Stew Appam Set
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 2 servings
Cuisine: Kerala
Ingredients: 1/2 cup brown rice flour; 1/4 cup coconut milk (light); 1/2 cup water; 1 egg white; 1/4 tsp salt; 1 tsp olive oil spray; 100 g skinless chicken breast, diced; 1/2 cup green beans, trimmed and cut; 1/4 cup carrot, diced; 1/4 cup tomato, chopped; 1 tsp coconut oil; 1/2 tsp mustard seeds; 5 curry leaves; 1/4 tsp turmeric powder; 1/8 tsp red chili powder (optional, adjust to taste); 1/8 tsp black pepper powder; 1 cup water for stew; 1 tbsp fresh coriander leaves, chopped

Step-by-Step Instructions

1
In a bowl, whisk brown rice flour, water, coconut milk, egg white, and salt to a smooth batter; let rest 5 minutes.
2
Heat a non‑stick skillet, lightly spray with olive oil; pour a thin layer of batter, swirl to coat; cook 2‑3 minutes until edges lift, then flip and cook another minute. Repeat for 2 appams.
3
In a pot, heat coconut oil, add mustard seeds; when they pop, add curry leaves, turmeric, and black pepper.
4
Add diced chicken; sauté 3 minutes until lightly browned.
5
Add green beans, carrot, and tomato; stir and cook 2 minutes.
6
Pour water, bring to gentle boil, then simmer 10 minutes until vegetables are tender and chicken is cooked through.
7
Serve the stew hot alongside the appams; garnish with fresh coriander if desired.

*Pro Tips

1
Use brown rice flour instead of white rice flour to lower glycemic index.
2
Steam the appam batter briefly to keep it fluffy without extra oil.
3
Add more non‑starchy vegetables like beans to increase fiber and reduce net carbs.

Why It's Diabetic-Friendly

Brown rice flour and added fiber from vegetables lower the glycemic load; using lean chicken provides protein without excess fat; minimal oil and portion control keep calories in check.

⚠️ This recipe is AI-generated and screened for general diabetic suitability. It is not medical advice and has not been individually reviewed by a clinician. Ingredient choices and portion sizes affect blood glucose differently for each person — confirm with your doctor or registered dietitian before relying on it, especially if you take insulin or other glucose-lowering medication.

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