Name: Roti (2) + Naadan Kozhi + Thoran
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 2 servings
Cuisine: Kerala
Ingredients: 1 cup whole wheat flour (atta); 1/3 cup water; 1/4 tsp salt; 1 tsp olive oil; 200 g skinless chicken thighs, boneless, cut into pieces; 1/4 tsp turmeric powder; 1/4 tsp red chili powder (low-sugar); 1/2 tsp coriander powder; 1 tsp coconut oil; 1 sprig curry leaves; 1/2 tsp mustard seeds; 1 green chilies, slit; 2 tbsp coconut, grated (fresh); 1/2 cup drumstick (moringa) pieces; 1/2 cup ash gourd (kumbalanga), diced; 1/8 tsp turmeric powder for thoran; to taste salt for thoran; 1 tsp coconut oil for thoran; 1 sprig curry leaves for thoran

Step-by-Step Instructions

1
Mix whole wheat flour, salt and water to form a soft dough; let rest 5 minutes.
2
Divide dough into 2 equal balls, roll each into a thin roti (≈6 inch) and cook on a hot skillet, brushing lightly with olive oil.
3
Heat coconut oil in a pan, add mustard seeds; when they pop, add curry leaves and green chilies.
4
Add chicken pieces, turmeric, red chili powder, coriander powder, and salt; sauté for 5 minutes.
5
Add drumstick pieces, cover and cook on low heat for 10 minutes until chicken is tender.
6
For the thoran, heat coconut oil in another pan, add mustard seeds, curry leaves, then add ash gourd and drumstick pieces, sauté 3 minutes.
7
Add grated coconut, turmeric, and salt; stir-fry for another 2 minutes; turn off heat.
8
Serve the two rotis with the chicken (Naadan Kozhi) and a side of thoran.

*Pro Tips

1
Use whole wheat flour instead of refined flour to lower glycemic index.
2
Keep oil quantity minimal; use heart‑healthy oils like olive and coconut oil in small amounts.
3
Include fiber‑rich vegetables (drumstick, ash gourd) in the thoran to further reduce glycemic impact.

Why It's Diabetic-Friendly

Whole wheat roti provides complex carbs with lower GI than white flour. The recipe uses lean chicken and minimal oil, and the vegetable thoran adds fiber, which helps control blood sugar spikes.

⚠️ 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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