Lunch should focus on “The Plate Method”: half of your plate filled with non-starchy vegetables, one-quarter with lean protein, and one-quarter with high-fiber carbohydrates. This recipe focuses on lean protein and antioxidant-rich vegetables to keep your energy levels steady throughout the afternoon.
Why Lean Protein Matters
Protein has a minimal effect on blood sugar levels compared to carbohydrates. By choosing lean sources like chicken breast, you avoid the saturated fats found in red meats, which is crucial because individuals with diabetes have a higher risk of heart disease.
The Recipe: Mediterranean Grilled Chicken with Roasted Asparagus
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Ingredients:
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150g Chicken Breast (boneless and skinless)
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1 bunch of fresh Asparagus (trimmed)
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1 tbsp Extra Virgin Olive Oil
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1 tsp Dried Oregano and 1 clove Garlic (minced)
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1/2 Lemon (juiced)
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1/2 cup Cooked Quinoa (as your complex carb)
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Instructions:
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Marinate the chicken in half the olive oil, lemon juice, garlic, and oregano for 20 minutes.
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Preheat your grill or a non-stick skillet to medium-high heat. Cook the chicken for 6–7 minutes per side until the internal temperature reaches 75°C.
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On a separate tray, toss asparagus with the remaining oil, salt, and pepper. Roast in the oven at 200°C for 10 minutes until tender.
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Serve the chicken alongside the asparagus and a small portion of quinoa.
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Key Advantages
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Stable Blood Sugar: The combination of protein and fiber-rich asparagus prevents post-meal sugar crashes.
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Heart Healthy: Olive oil provides monounsaturated fats that support healthy cholesterol levels.
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Low Calorie: High volume from vegetables helps with weight management, a key factor in managing insulin resistance.
