Managing diabetes with a balanced diet doesn’t mean sacrificing flavor. This Diabetic-Friendly Grilled Lemon Herb Chicken Salad is a delicious and nutritious meal that helps maintain stable blood sugar levels. Packed with lean protein, fresh vegetables, and healthy fats, this salad is perfect for a healthy lunch or dinner.
- Overview: Prep Time: 10 minutes | Cook Time: 20 minutes | Yield: 4 servings | Difficulty: Easy
- Health Benefits for Diabetic Patients: Heart-Healthy | Blood Sugar Control | Low Glycemic Index | Nutrient-Rich | Diabetes-Friendly
- Nutrition Information (Per Serving): Calories: 350 kcal | Fat: 25g | Saturated Fat: 4g | Carbohydrates: 12g | Sugars: 5g |Fiber: 5g |Protein: 28g | Salt: 0.8g
Why This Recipe is Great for Diabetic Patients
This recipe is specifically designed to meet the dietary needs of diabetic patients. Here’s why it’s an excellent choice:
- Lean Protein: Grilled chicken breast provides high-quality lean protein, essential for tissue repair and satiety without spiking blood sugar levels.
- Low Glycemic Vegetables: A variety of non-starchy vegetables like mixed greens, cucumbers, cherry tomatoes, bell peppers, and red onions are low in carbohydrates and high in fiber, slowing sugar absorption and improving blood sugar control.
- Healthy Fats: Avocado and olive oil are rich in monounsaturated fats, beneficial for heart health and improving insulin sensitivity. These fats also aid in the absorption of fat-soluble vitamins and provide a feeling of fullness.
- Controlled Carbohydrates: The recipe avoids high-carb ingredients, using only a minimal amount of natural sweetener in the dressing, which can be adjusted or omitted based on individual needs, ensuring low carbohydrate content to prevent blood sugar spikes.
Recipe: Diabetic-Friendly Grilled Lemon Herb Chicken Salad
Ingredients of this Diabetic-Friendly Salad
For the Chicken
- 2 boneless, skinless chicken breasts
- 2 tablespoons olive oil
- Juice of 1 lemon
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- Salt and pepper to taste
For the Salad
- 4 cups mixed greens (spinach, arugula, and romaine)
- 1 cucumber, sliced
- 1 cup cherry tomatoes, halved
- 1 red bell pepper, sliced
- 1/4 red onion, thinly sliced
- 1/4 cup crumbled feta cheese (optional)
- 1 avocado, sliced
For the Dressing
- 3 tablespoons olive oil
- 1 tablespoon red wine vinegar
- 1 teaspoon Dijon mustard
- 1 teaspoon honey or a sugar substitute (optional)
- Salt and pepper to taste
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Coocking Instructions Step By Step
Step – 1: Marinate the Chicken (10 minutes prep + 30 minutes marinating)
- In a bowl, mix olive oil, lemon juice, minced garlic, dried oregano, dried thyme, salt, and pepper.
- Add the chicken breasts, ensuring they are well-coated with the marinade. Let it sit for at least 30 minutes.
Step – 2: Grill the Chicken (15 minutes)
- Preheat the grill to medium-high heat.
- Grill the marinated chicken breasts for about 6-7 minutes on each side, or until fully cooked and no longer pink in the center.
- Let the chicken rest for a few minutes before slicing it into strips.
Step – 3: Prepare the Salad (10 minutes)
- In a large bowl, combine the mixed greens, cucumber, cherry tomatoes, red bell pepper, red onion, and avocado slices.
- Top with the grilled chicken strips and sprinkle with crumbled feta cheese if using.
Step – 4: Make the Dressing (5 minutes)
- In a small bowl, whisk together olive oil, red wine vinegar, Dijon mustard, honey or sugar substitute, salt, and pepper.
- Drizzle the dressing over the salad and toss gently to combine.
Step – 5: Serve and Enjoy
- Divide the salad onto plates and serve immediately.
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Tips
- Marination: For deeper flavor, marinate the chicken overnight.
- Vegetable Variations: Feel free to add or substitute other non-starchy vegetables such as zucchini, radishes, or carrots.
- Dressing Adjustment: If you prefer a tangier dressing, add a bit more vinegar. For a creamier texture, mix in a tablespoon of Greek yogurt.
- Storage: Leftover salad (without dressing) can be stored in the refrigerator for up to two days. Keep the dressing separate and add it just before serving to keep the salad fresh and crisp.
Conclusion
The Diabetic-Friendly Grilled Lemon Herb Chicken Salad is a delicious and nutritious option for anyone, especially those managing diabetes. By focusing on lean proteins, low glycemic vegetables, and healthy fats, this salad helps maintain stable blood sugar levels while providing a satisfying and flavorful meal. Enjoy this salad as a wholesome lunch or dinner, knowing it supports your health goals without compromising on taste.
