Summer BBQs can be challenging for those managing diabetes, but with a few mindful choices, you can enjoy delicious and diabetes-friendly meals. At Doctors on Site we believe that eating well should be enjoyable and satisfying so we found these three diabetes-friendly BBQ recipes for you.
1. Grilled Lemon Herb Chicken
This grilled chicken recipe is both flavorful and healthy, providing lean protein without the added sugars often found in BBQ sauces.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1/4 cup olive oil
– Juice of 2 lemons
– 2 cloves garlic, minced
– 1 tablespoon fresh thyme, chopped
– 1 tablespoon fresh rosemary, chopped
– Salt and pepper to taste
Instructions:
1. In a bowl, whisk together the olive oil, lemon juice, garlic, thyme, rosemary, salt, and pepper.
2. Place the chicken breasts in a resealable plastic bag or shallow dish and pour the marinade over the chicken.
3. Marinate in the refrigerator for at least 30 minutes, preferably 2-3 hours.
4. Preheat the grill to medium-high heat.
5. Grill the chicken breasts for 5-7 minutes on each side or until the internal temperature reaches 165°F (75°C).
6. Remove from the grill and let rest for a few minutes before serving.
2. Grilled Veggie Skewers
These colorful vegetable skewers are packed with fiber, vitamins, and minerals, making them a great addition to any BBQ.
Ingredients:
– 1 red bell pepper, cut into chunks
– 1 yellow bell pepper, cut into chunks
– 1 zucchini, sliced into rounds
– 1 red onion, cut into chunks
– 1 cup cherry tomatoes
– 1/4 cup olive oil
– 2 tablespoons balsamic vinegar
– 1 teaspoon dried oregano
– 1 teaspoon dried basil
– Salt and pepper to taste
– Wooden or metal skewers
Instructions:
1. If using wooden skewers, soak them in water for at least 30 minutes to prevent burning.
2. In a large bowl, whisk together the olive oil, balsamic vinegar, oregano, basil, salt, and pepper.
3. Add the vegetables to the bowl and toss to coat them evenly with the marinade.
4. Thread the vegetables onto the skewers, alternating colors and types.
5. Preheat the grill to medium-high heat.
6. Grill the skewers for 10-12 minutes, turning occasionally, until the vegetables are tender and slightly charred.
7. Serve immediately.
3. Grilled Salmon with Avocado Salsa
This recipe combines heart-healthy omega-3 fatty acids from the salmon with the healthy fats from the avocado, creating a delicious and nutritious meal.
Ingredients:
– 4 salmon fillets
– 2 tablespoons olive oil
– Juice of 1 lime
– 1 teaspoon ground cumin
– 1/2 teaspoon paprika
– Salt and pepper to taste
Avocado Salsa:
– 2 avocados, diced
– 1 small red onion, finely chopped
– 1 jalapeño, seeded and finely chopped
– 1/4 cup fresh cilantro, chopped
– Juice of 1 lime
– Salt and pepper to taste
Instructions:
1. In a small bowl, combine the olive oil, lime juice, cumin, paprika, salt, and pepper.
2. Brush the salmon fillets with the mixture.
3. Preheat the grill to medium-high heat.
4. Grill the salmon fillets for 4-5 minutes per side or until the fish flakes easily with a fork.
5. In a separate bowl, combine all the salsa ingredients and mix gently.
6. Serve the grilled salmon topped with avocado salsa.
Enjoying a diabetes-friendly BBQ is all about making smart choices and focusing on lean proteins, healthy fats, and plenty of vegetables. These recipes are not only delicious but also designed to help maintain stable blood sugar levels. We hope you enjoy them!
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