Grilled Chicken & Roasted Broccoli
This "plate method" lunch focuses on high-volume vegetables and lean protein to provide satisfaction with minimal glycemic impact. By filling half the plate with roasted broccoli, you get a significant amount of micronutrients and fiber. This structure is the gold standard for predictable post-meal glucose.
Nutrition per serving
Estimated values per serving.
Ingredients
- 1 150g Chicken breast, seasoned with herbs
- 2 cups Broccoli florets (Optional sub: Replace broccoli with cauliflower or green beans.)
- 1 medium Carrot
- 1 tsp Olive oil
- 1/2 cup Cooked lentils (1 small boiled potato (optional for extra carbs))
Method
- 1
Preheat oven to 200°C (400°F). Toss broccoli and carrots in olive oil and herbs.
- 2
Place chicken and vegetables on a baking sheet.
- 3
Roast for 18–20 minutes until chicken is cooked through and vegetables are tender-crisp.
- 4
Serve immediately for a warm, grounding midday meal.
Make it fit your blood sugar goals
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Get GlucoForager freeThis recipe is general guidance, not medical advice. Carb needs depend on your treatment and goals, so check with your doctor, diabetes nurse or dietitian if you're unsure.