Low-GI Chicken & Quinoa Plate

A diabetes-friendly plate that keeps post-meal glucose steady — quinoa, lean chicken, and roasted vegetables.

By Dr. Anika Rao · Lead RD

Time

30 min

Calories

420 kcal

Protein

35 g

Quinoa swaps the rice for a lower glycaemic load. Pair with a 10-minute walk after the meal for the best response.

Ingredients

• •150g chicken breast
• •3/4 cup cooked quinoa
• •1 cup broccoli + bell pepper
• •1 tbsp olive oil
• •Lemon, garlic, oregano

Method

1. 1Marinate chicken in lemon, garlic and oregano for 10 min.
2. 2Pan-sear chicken 4 min per side, rest before slicing.
3. 3Roast vegetables at 200°C for 12 minutes.
4. 4Plate quinoa, top with chicken and veg, drizzle pan juices.

Recipes are general nutrition guidance, not medical advice. See our disclaimer.