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Diabetic-Friendly Vegetable and Protein Dish

A hearty and flavorful meal plan designed for those following diabetic guidelines without sacrificing taste. Packed with vegetables, lean proteins, and whole grains, it's perfect for a cozy dinner.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner, Main Course
Cuisine: Diabetic-Friendly, Healthy
Calories: 350
Ingredients Method Notes

Ingredients
  

Fresh Vegetables
  • 2 cups Bell peppers, chopped Choose vibrant colors for maximum flavor.
  • 1 cup Zucchini, chopped
  • 2 cups Spinach, fresh
Lean Proteins
  • 1 pound Chicken breast or tofu Marinate for 30 minutes for better flavor.
Whole Grains
  • 1 cup Brown rice or quinoa Rinse before cooking for better texture.
Healthy Fats
  • 2 tablespoons Olive oil Opt for extra virgin for richer taste.
  • 1 medium Avocado, sliced Optional topping for serving.
Herbs and Spices
  • 2 cloves Garlic, minced
  • 1 teaspoon Ginger, minced
  • 1 tablespoon Fresh basil, chopped Optional, for garnish.
Low-Sodium Broth
  • 1 cup Low-sodium vegetable or chicken broth Use homemade for extra flavor.

Method
 

Preparation
  1. Chop your selected vegetables into bite-sized pieces.
Cooking
  1. Sauté the vegetables until they soften, about 5-7 minutes, stirring occasionally.
  2. Push the veggies to one side of the skillet and add your chosen protein to the cleared space, seasoning it to taste. Cook until golden brown, about 4-6 minutes.
  3. Mix the sautéed veggies with the whole grains and splash in the broth. Stir together and allow to cook for another 3-4 minutes.
  4. Before serving, stir in fresh herbs for an extra pop of flavor.
Serving
  1. Ladle the warm dish into bowls and consider adding a slice of avocado on top for garnish.

Notes

This dish is customizable, perfect for meal prep, and can be frozen for later use. Leftovers can be creatively reinvented into new meals.