Dinner
🍂 September Recipe: Fun Diabetic-Friendly Dinner
Recipe: Maple-Dijon Salmon with Roasted Veggie Medley
Dinner gets a cozy fall makeover with this tender salmon glazed in a light maple-Dijon sauce, paired with roasted seasonal vegetables. It’s balanced, blood-sugar friendly, and ready in under 30 minutes—perfect for a crisp September evening.
🐟 Ingredients (Serves 2)
Salmon
2 salmon fillets (about 4–5 oz each)
1 tbsp Dijon mustard
1 tsp pure maple syrup (or sugar-free syrup for lower carbs)
1 tsp olive oil
½ tsp smoked paprika
Salt & pepper, to taste
Veggie Medley
1 cup broccoli florets
1 cup cauliflower florets
1 small zucchini, sliced
1 small red bell pepper, chopped
1 tbsp olive oil
½ tsp garlic powder
½ tsp dried thyme
Salt & pepper, to taste
👩🍳 Instructions
Preheat oven to 400°F (200°C). Line a baking sheet with parchment.
Whisk together Dijon, maple syrup, olive oil, paprika, salt, and pepper. Brush over salmon fillets.
Toss broccoli, cauliflower, zucchini, and bell pepper with olive oil, garlic powder, thyme, salt, and pepper. Spread on the baking sheet.
Place salmon fillets on the same sheet (skin-side down).
Roast for 15–18 minutes, until salmon flakes easily with a fork and veggies are tender.
🌱 Gluten-Free Alternative
This recipe is naturally gluten-free—just ensure your mustard is certified gluten-free.
📊 Nutrition Information (per serving)
Calories: 370
Carbs: 16g (6g fiber, 10g net carbs)
Protein: 33g
Fat: 18g (heart-healthy omega-3s from salmon + olive oil)
Sugar: 5g (mostly natural from maple + veggies)
Glycemic Index: Low
💡 Why It’s Great for Diabetics
Salmon is rich in omega-3 fatty acids, which support heart health (important for diabetics).
Veggie medley adds fiber and antioxidants to balance the meal.
Light maple-Dijon glaze keeps it flavorful without a blood sugar spike.
Balanced protein, fiber, and healthy fat help maintain stable glucose levels.
✨ A nourishing dinner that feels indulgent but supports your health goals—September comfort food done right!