Maintaining a balanced diet is crucial for managing diabetes, and this Baked Salmon with Asparagus and Quinoa recipe is perfect for the task. Packed with omega-3 fatty acids, lean protein, and fiber-rich quinoa, this meal not only supports heart health but also helps keep blood sugar levels stable.
- Overview: Prep Time: 15 minutes | Cook Time: 25 minutes | Yield: 4 servings | Difficulty: Easy
- Health Benefits for Diabetic Patients: Heart-Healthy | Blood Sugar Control | High Protein | Omega-3 Rich | Low Glycemic Index
- Nutrition Information (Per Serving): Calories: 420 kcal | Fat: 18g | Saturated Fat: 3g | Carbohydrates: 30g | Sugars: 3g | Fiber: 6g | Protein: 32g | Salt: 0.5g
Why This Recipe is Great for Diabetic Patients
This recipe is designed to be nutritious and supportive of blood sugar management. Here’s why it’s an excellent choice:
- Lean Protein: The salmon provides a high-quality source of lean protein, essential for muscle repair and satiety without causing blood sugar spikes.
- Omega-3 Fatty Acids: Salmon is rich in omega-3 fatty acids, which are beneficial for heart health and can help reduce inflammation.
- Low Glycemic Index: Quinoa is a whole grain with a low glycemic index, which means it releases sugar slowly into the bloodstream, helping to maintain stable blood sugar levels.
- High Fiber Vegetables: Asparagus is a non-starchy vegetable high in fiber, which aids in digestion and helps control blood sugar levels.
Recipe: Baked Salmon with Asparagus and Quinoa
Ingredients:
For the Salmon:
- 4 salmon fillets (about 6 oz each)
- 2 tablespoons olive oil
- Juice of 1 lemon
- 2 cloves garlic, minced
- 1 teaspoon dried dill
- Salt and pepper to taste
For the Asparagus:
- 1 bunch of asparagus, trimmed
- 1 tablespoon olive oil
- Salt and pepper to taste
For the Quinoa:
- 1 cup quinoa
- 2 cups low-sodium chicken or vegetable broth
- 1 tablespoon olive oil
- 1 clove garlic, minced
Step By Step Instructions
Preheat the Oven (5 minutes)
- Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
Prepare the Salmon (10 minutes)
- In a bowl, mix olive oil, lemon juice, minced garlic, dried dill, salt, and pepper.
- Place the salmon fillets on the prepared baking sheet and brush the mixture evenly over each fillet.
Prepare the Asparagus (5 minutes)
- Place the trimmed asparagus on the same baking sheet as the salmon.
- Drizzle with olive oil and season with salt and pepper.
Bake the Salmon and Asparagus (25 minutes)
- Bake in the preheated oven for 20-25 minutes, or until the salmon is fully cooked and flakes easily with a fork and the asparagus is tender.
Cook the Quinoa (20 minutes)
- While the salmon and asparagus are baking, rinse the quinoa under cold water.
- In a medium saucepan, heat olive oil over medium heat. Add minced garlic and sauté until fragrant.
- Add quinoa and broth to the saucepan. Bring to a boil, then reduce heat to low and cover. Simmer for about 15-20 minutes, or until the liquid is absorbed and the quinoa is tender.
Serve and Enjoy
- Divide the quinoa onto plates. Top with baked salmon and asparagus.
- Serve immediately and enjoy a nutritious, diabetes-friendly meal.
Tips
- Salmon Variations: Try different herbs such as rosemary or thyme for variation in flavor.
- Quinoa Flavor: Enhance the quinoa’s flavor by adding a squeeze of lemon juice and fresh herbs like parsley or cilantro.
- Meal Prep: This dish can be prepared in advance and stored in the refrigerator for up to three days. Reheat gently before serving.
Conclusion
The Baked Salmon with Asparagus and Quinoa is an excellent choice for anyone, especially those managing diabetes. This meal provides a balanced combination of lean protein, healthy fats, and low-glycemic carbohydrates, ensuring stable blood sugar levels and overall well-being. Enjoy this wholesome dish for lunch or dinner, knowing it supports your health goals without compromising on taste.
