Eating with Diabetes – Spotlight

Ingredients
Quinoa:
- Quinoa is one of the only plant foods that is a
complete protein.
- Quinoa comes in over 120 different varieties (white,
red, and black are pictured to the right).
- Quinoa can help you feel fuller longer due to the good ratio of
protein to carbs it has (one serving is 160 calories with 30 grams of
carbohydrates and 6 grams of protein).

Avocado:
- Avocado is form of monounsaturated fat (MUFA).
- It is a great source of fiber, potassium, a few B vitamins, and
vitamin E.
- Studies have shown that in people with T2DM, a MUFA rich eating
pattern has been associated with better glycemic control and lowering CVD risk factors.

Skinless Chicken Breast:

- This is a good choice of lean protein and can be seasoned
any way you like based on your taste preference.
- Good seasonings to add to chicken are things like Mrs.
Dash, pepper, garlic powder, lemon, etc.
- For proper food safety, chicken should be cooked to an
internal temperature of 165 degrees. For baked chicken,
about 4oz pieces at 350 degrees will take 25-30 minutes. At
this point the chicken will no longer appear pink in the
middle.
Dressing Ideas
Citrus Dressing Balsamic Simple Balsamic Avocado Dressing
Vinaigrette
2 Tbsp lime or 1 Tbsp Dijon 2 Tbsp balsamic ½ avocado
lemon juice mustard vinegar ¼ cup apple cider
1-2 Tbsp oil 2 Tbsp balsamic 1 Tbsp oil vinegar
Salt and pepper to vinegar Salt and pepper to ¼ Tbsp olive oil
taste 2 Tbsp oil taste Garlic, salt, and
Salt and pepper to pepper to taste
taste
Chicken, Avocado, Quinoa
Salad (makes 6 servings)
Ingredients:
- 1 cup of dry quinoa
- 1 can of black beans (washed)
- 6 cups of romaine lettuce (chopped)
- 1 avocado (sliced)
- 2 cups of cherry tomatoes (sliced in two)
- 4 skinless chicken breasts (sliced)
- ½ cup red onion diced
- 1 Tbsp olive oil
- 2 tbsp lemon juice
- 1/2 tsp salt
- Pinch of black pepper
Instructions:
1. Preheat your oven to 350 and place the chicken on a
baking sheet. Add seasonings of your choice. Thinly
slice the chicken once it is done cooking.
Bake for 25-30 minutes.
2. Once the chicken is in the oven, begin cooking the
quinoa.
If you are cooking 1 cup of quinoa you want to add 2 cups of water and let them come to a boil.
Once its boiling, add a lid and let it cook for 15 minutes. That’s it! When you remove the lid, you
should see tiny white circles formed around the quinoa, which means that it is done.
3. Prepare the tomatoes, avocado, onion, lettuce, and black beans.
It is easiest to first cut the avocado lengthwise and then remove the pit before slicing.
4. In a small bowl whisk together the lemon, olive oil, salt, and pepper. This will be your
dressing.
5. Combine all ingredients in a large bowl and add the dressing last.
This should make about 4 servings