🍴 5 Diabetes-Friendly Recipes with Cooking Instructions

1. Grilled Salmon with Quinoa & Roasted Vegetables

Ingredients:

• 4 oz salmon fillet

• ½ cup cooked quinoa

• 1 cup broccoli florets

• 1 cup zucchini slices

• 1 tbsp olive oil

• 1 clove garlic, minced

• ½ lemon, juiced

• Black pepper

Instructions:

1. Preheat oven to 400°F (200°C).

2. Toss broccoli and zucchini with olive oil, garlic, and pepper. Spread on a baking sheet and roast for 15–20 minutes.

3. While veggies cook, season salmon with lemon juice and pepper.

4. Grill salmon over medium-high heat for 4–5 minutes per side, until flaky.

5. Serve salmon with roasted vegetables over quinoa.

Why it helps: Salmon’s omega-3s support heart health; quinoa’s fiber helps regulate blood sugar.

2. Turkey & Spinach Lettuce Wraps

Ingredients:

• 4 large romaine lettuce leaves

• 6 oz lean ground turkey

• 1 cup spinach

• ½ cup diced tomatoes

• ¼ avocado, sliced

• 1 tbsp salsa (no added sugar)

Instructions:

1. Heat a skillet over medium heat and cook ground turkey until browned (about 6–8 minutes).

2. Add spinach to the pan and sauté for 1–2 minutes until wilted.

3. Spoon turkey-spinach mixture into lettuce leaves.

4. Top with diced tomatoes, avocado slices, and salsa.

5. Wrap and serve immediately.

Why it helps: High protein and fiber, with lettuce instead of tortillas to keep carbs low.

3. Greek Yogurt Berry Parfait

Ingredients:

• ¾ cup plain Greek yogurt (unsweetened)

• ½ cup fresh blueberries

• 1 tbsp chia seeds

• 1 tbsp chopped walnuts

• Sprinkle of cinnamon

Instructions:

1. In a glass or bowl, layer half the Greek yogurt.

2. Add half of the blueberries and a sprinkle of chia seeds.

3. Repeat with remaining yogurt, blueberries, and chia seeds.

4. Top with walnuts and cinnamon before serving.

Why it helps: Protein-rich and antioxidant-packed; chia seeds help slow blood sugar rise.

4. Chicken & Cauliflower Rice Stir-Fry

Ingredients:

• 6 oz chicken breast, cubed

• 1 cup cauliflower rice

• 1 cup bell peppers, sliced

• 1 tbsp low-sodium soy sauce

• 1 tsp sesame oil

• 1 tsp grated ginger

• 1 tsp olive oil

Instructions:

1. Heat olive oil in a large skillet over medium heat.

2. Add chicken and cook until browned and cooked through (6–8 minutes). Remove and set aside.

3. In the same pan, add sesame oil, ginger, bell peppers, and stir-fry for 3–4 minutes.

4. Add cauliflower rice and soy sauce, stir well, and cook for another 3–4 minutes.

5. Return chicken to the pan, toss, and serve hot.

Why it helps: A low-carb twist on stir-fry with nutrient-dense veggies and lean protein.

5. Lentil & Vegetable Soup

Ingredients:

• 1 cup green or brown lentils (rinsed)

• 1 cup carrots, chopped

• 1 cup celery, chopped

• 1 cup spinach

• 1 tbsp olive oil

• 1 small onion, chopped

• 1 clove garlic, minced

• 6 cups low-sodium vegetable broth

• 1 tsp turmeric

• 1 tsp cumin

• Black pepper

Instructions:

1. Heat olive oil in a large pot over medium heat.

2. Add onion, garlic, carrots, and celery; sauté for 5 minutes until softened.

3. Stir in turmeric, cumin, and lentils; cook 1 minute.

4. Add vegetable broth, bring to a boil, then reduce to a simmer. Cook for 25–30 minutes until lentils are tender.

5. Stir in spinach and cook for 2 more minutes.

6. Season with pepper and serve warm.

Why it helps: Lentils provide slow-digesting carbs and protein, while veggies and spices add fiber and anti-inflammatory benefits.