🥗 Diabetic-Friendly Rainbow Protein Salad
For 1 serving
Protein
- 100–120 g grilled chicken breast or shrimp
- 1 boiled egg
Vegetables
- 2 cups mixed leafy greens
- ½ cucumber, sliced
- ½ cup cherry tomatoes
- ½ cup broccoli
- ¼ cup purple cabbage
- ¼ cup bell pepper
- ¼ cup carrots
- ¼ cup mushrooms
Healthy fats
- ¼ avocado
- 1 tablespoon pumpkin or sunflower seeds
Optional carbohydrate
- ¼ cup cooked quinoa or ⅓ cup chickpeas
(Choose one rather than adding several carbohydrate sources.)
Simple dressing
- 1 tablespoon extra-virgin olive oil
- 1 tablespoon lemon juice or vinegar
- Black pepper
- Garlic or herbs
- A small pinch of salt
How to make
- Put the leafy greens in a large bowl.
- Add the cucumber, tomatoes, broccoli, cabbage, peppers, carrots and mushrooms.
- Add sliced chicken/shrimp and the boiled egg.
- Add avocado and seeds.
- If using them, add the small portion of quinoa or chickpeas.
- Mix the dressing separately and drizzle over the salad.
Diabetes-friendly tip: Keep the bowl mostly non-starchy vegetables and protein. Limit sweet dressings, croutons, large amounts of corn, potatoes, dried fruit, and sugary sauces. Pairing carbohydrates with protein, fiber and healthy fat can also help reduce a rapid rise in blood glucose.
If you take insulin or diabetes medication, your ideal carbohydrate portion may need to be individualized based on your treatment plan.
