Diabetic-Friendly Herb Roasted Chicken & Veggies
🥗 Ingredients (3–4 servings)
Protein
- 2 large skinless chicken breasts
Vegetables
- 2 cups fresh green beans
- 1 cup baby potatoes (limit portion – about 8–10 small ones)
👉 For lower carbs: replace half or all potatoes with cauliflower
Seasoning
- 1½ tbsp olive oil (not more)
- 3 garlic cloves (minced)
- 1 tsp dried oregano
- 1 tsp paprika
- ½ tsp black pepper
- ½ tsp salt (light)
- 1 tbsp lemon juice
- Fresh parsley (optional)
👩🍳 Instructions
- Preheat oven to 190°C (375°F).
- Mix olive oil, garlic, oregano, paprika, pepper, salt, and lemon juice.
- Rub mixture over chicken.
- Place chicken, green beans, and potatoes in a baking dish.
- Toss vegetables lightly in remaining seasoning.
- Bake 30–35 minutes until chicken is fully cooked.
- Let rest 5 minutes before slicing.
🍽 Diabetic Portion Guide (Very Important)
- Chicken: 1 palm-sized portion
- Green beans: Fill half your plate
- Potatoes: Only 3–4 small pieces per serving
✔ If blood sugar runs high → skip potatoes and use cauliflower instead.
✅ Why This Works for Diabetes
- Lean protein prevents sugar spikes
- Fiber from green beans slows carb absorption
- Controlled potato portion keeps carbs moderate
- Healthy fats improve insulin response
🔢 Approximate Per Serving (with small potato portion)
- Calories: 350–400
- Carbs: 18–22g
- Protein: 35–40g
- Fiber: 5–7g
💡 Extra Diabetic Tips
✔ Avoid adding sugary sauces
✔ Do not use honey glaze
✔ Pair with a small side salad for more fiber
✔ Best for lunch or dinner
