feta garbanzo bean salad

Easy Superfood Recipes For Diabetes

Diabetes is a disease that affects the body’s ability to produce or respond to insulin. It’s a chronic disease that requires changes that last a lifetime. The management of diabetes includes medical nutrition therapy, medication, exercise, blood glucose control, and self-management education. So we have come up with some easy superfood recipes for diabetes.

You can check out other recipes Diabetes Friendly Desserts

Here are a few easy superfood recipes for diabetes that you can include in your diet-

1) Feta Garbanzo Bean Salad

 

Ingredients-

  • 420 g garbanzo beans/chickpeas
  • ½ cup finely chopped cucumber
  • 1 medium tomato
  • 3 tablespoon olive oil
  • ¼ cup thinly sliced red onion
  • ⅛ teaspoon pepper
  • 1 tablespoon lemon juice
  • ¼ teaspoon salt
  • ¼ cup fresh coriander
  • ½ cup crumbled feta cheese

Instructions-

  • In a bowl take garbanzo, cucumber, tomato, and red onion. Add oil and mix it properly.
  • Add spices, cheese, and lemon juice. Toss it to mix well.
  • Garnish the salad with coriander and enjoy.

Nutrition Information-

Serving size: 2 cups | Calories 268 kcal

Carbohydrate 24g | Fiber 7g | Sugar 4g | Protein 9g | Fat 16g 

 

2) Chicken Spinach Salsa

 

Ingredients-

  • 4 boneless chicken breasts (170g each)
  • 2 tablespoon olive oil
  • 1 tablespoon butter
  • 170 g spinach
  • 1 cup salsa
  • Spices as per taste

 

Instructions-

  • Take the chicken and pound it to ½ inch thickness. 
  • In a pan, heat oil and butter over medium flame.
  • Cook chicken for 5 to 6 minutes on each side and then remove it on a plate.
  • In the same pan, cook spinach and salsa for 3 to 4 minutes and add spices as per taste.
  • Add this mixture to the chicken and serve.

 

Nutrition Information-

1 Chicken breast with 1/3 cup spinach mixture: Calories 290 kcal 

Carbohydrate 6g | Protein 36g | Fat 14g 

 

3) Veggie Brown Rice

 

Ingredients-

  •  1 tablespoon olive oil
  • 1 medium size carrot
  • ½ cup mushrooms
  • 1 cup spinach
  • 15 ml water
  • 1 medium zucchini
  • 4 large eggs
  • 1 cup bean sprouts
  • 3 cups hot brown rice
  • 10 g soy sauce
  • 1 tablespoon chili garlic sauce
  • 5 ml sesame oil

 

Instruction-

  •  In a pan, heat olive oil over medium flame. Add chopped carrots, zucchini, and mushrooms.
  • Stir and cook for 3 to 5 minutes. Add bean sprouts, spinach, water, soy sauce, and chili sauce. Cook until spinach is wilted.
  • Remove this mixture and keep it aside.
  • Then in a large skillet, take some water and bring to a boil. Break eggs into a small bowl. Hold the bowl close to the surface of the water and slip the egg into it.
  • Cook till the yolk begins to thicken but not hard. With the help of a spoon remove the eggs from the water.
  • Serve the rice with poached eggs and vegetables. Drizzle it with sesame oil and enjoy.

 

Nutrition Information-

Serving: 1 | Calorie 305 kcal | Carbohydrate 40g | Protein 12g | Fat 11g 

 

Note-Please keeps in mind that nutritional information is a rough estimate and can vary based on the products used and preparation method.

 

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