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Just because you have diabetes or high cholesterol, that does not mean you need to eat boring food every day. All you need to do is add a twist to traditional healthy recipes. Nutritionist and Health Coach Karena Adnani shares this recipe for healthy chicken and oats upma for non-vegetarians.

The high protein in chicken helps regulate blood sugar, while the beta-glucan in oats is beneficial for controlling high cholesterol. Here are some other foods that can help lower your cholesterol. 

Chicken Oats Upma Recipe 

Serving size: 1

Preparation time: 15 minutes

Cooking time: 20 minutes 


  • 10g Semolina
  • 15g Rolled Oats
  • 25g Chicken breast boneless (boiled and strained) – diced or shredded
  • 25g Carrot finely diced
  • ½ tsp Turmeric powder
  • ½ tsp Mustard seeds
  • ½ tsp Cumin seeds
  • ½ tsp Urad dal
  • ½ tsp Chana dal
  • 5g Coriander to garnish
  • 1  Cherry to garnish
  • 1tsp Lemon juice
  • Pinch of Salt
  • ½ tsp Rice Bran oil

 Method :

  1. Place a medium bottomed pan on medium heat and pour ¼ tsp oil.
  2. Add semolina and oats to the pan, and roast it until they start to turn golden.
  3. Once done, transfer to a  bowl and set aside.
  4. In a non-stick pan, pour the remaining ¼ tsp oil, and add the mustard seeds, cumin seeds, urad dal, and chana dal.
  5. Once the seeds start popping, add turmeric powder and stir.
  6. Now add the finely diced carrots and chicken, and sauté until they are cooked.
  7. Add water to the pan and bring the mixture to a boil.
  8. Once the mixture comes to a boil, lower the heat, and add the semolina little by little to avoid forming any lumps.
  9. Cook for 3-4 minutes with the lid on.
  10. Once cooked, mix well and slide the contents of the pan onto a serving dish.
  11. Garnish with lemon juice and coriander, and serve


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Disclaimer: The information provided in this article is for patient awareness only. This has been written by qualified experts and scientifically validated by them. Wellthy or it’s partners/subsidiaries shall not be responsible for the content provided by these experts. This article is not a replacement for a doctor’s advice. Please always check with your doctor before trying anything suggested on this article/website.