Recipe Lunch

🍂 September Recipe: Fun Diabetic-Friendly Lunch

Recipe: Harvest Chicken & Quinoa Power Bowl

Bring autumn flavors to your lunch with this hearty, colorful bowl. Packed with lean protein, fiber-rich grains, and roasted veggies, it’s a filling meal that keeps blood sugar stable while tasting like fall in every bite.

🥗 Ingredients (Serves 2)

• 1 cup cooked quinoa (use tri-color for extra fun!)

• 1 medium chicken breast (about 6 oz), grilled or baked, sliced

• 1 small sweet potato, cubed

• 1 cup Brussels sprouts, halved

• 1 tbsp olive oil

• 1 tsp smoked paprika

• ½ tsp garlic powder

• Salt & pepper, to taste

• 2 tbsp pumpkin seeds (pepitas)

• 2 cups baby spinach or kale

Dressing

• 2 tbsp plain Greek yogurt

• 1 tbsp apple cider vinegar

• 1 tsp Dijon mustard

• ½ tsp honey (or monk fruit for lower sugar)

👩‍🍳 Instructions

1. Preheat oven to 400°F (200°C). Toss sweet potato and Brussels sprouts in olive oil, paprika, garlic powder, salt, and pepper. Roast for 20–25 minutes until golden.

2. While veggies roast, cook quinoa according to package directions.

3. Slice grilled or baked chicken breast into strips.

4. Whisk together yogurt, vinegar, mustard, and honey (or monk fruit) for a creamy tangy dressing.

5. Assemble bowls: Start with spinach or kale, add quinoa, top with roasted veggies and chicken. Sprinkle pumpkin seeds and drizzle dressing over the top.

🌱 Gluten-Free Alternative

Already gluten-free! Quinoa is naturally gluten-free. Just ensure Dijon mustard and spices are certified gluten-free.

📊 Nutrition Information (per serving)

• Calories: 395

• Carbs: 35g (7g fiber, 28g net carbs)

• Protein: 34g

• Fat: 15g (healthy fats from olive oil & seeds)

• Sugar: 6g (mainly from sweet potato & dressing)

• Glycemic Index: Moderate-Low

💡 Why It’s Great for Diabetics

• Quinoa and sweet potato provide complex carbs with fiber for steady energy.

• Chicken and Greek yogurt add lean protein to keep you satisfied.

• Brussels sprouts, spinach, and pumpkin seeds deliver micronutrients and antioxidants for overall health.

• Balanced ratios of protein, healthy fat, and fiber help manage post-meal glucose levels.

✨ A fall-inspired lunch that’s as nourishing as it is delicious—perfect for powering through your day without the afternoon crash!