Easter is just around the corner, and it’s time to start planning your special dinner. But if you or someone you love has diabetes, it can be challenging to find delicious and healthy options that won’t spike blood sugar levels. Don’t worry, though; we’ve got you covered! In this article, we’ll share two fantastic recipes for Easter dinner that are perfect for diabetics. So, let’s get cooking!
Recipe 1: Roasted Lemon-Herb Chicken with Veggies
Our first recipe is a classic roasted chicken dish with a healthy twist. It’s packed with flavor and loaded with nutritious veggies that won’t wreck your blood sugar. Here’s what you’ll need:
Ingredients:
- 1 whole chicken, about 3-4 lbs.
- 1 lemon, sliced
- 1 tbsp. fresh thyme, chopped
- 1 tbsp. fresh rosemary, chopped
- 1 tbsp. olive oil
- 1 tsp. garlic powder
- 1 tsp. onion powder
- 1 tsp. salt
- 1/2 tsp. black pepper
- 1 lb. carrots, peeled and cut into chunks
- 1 lb. Brussels sprouts, trimmed and halved
- 1 onion, cut into wedges
- 2 tbsp. olive oil
- Salt and pepper, to taste
Instructions:
- Preheat your oven to 375°F.
- In a small bowl, mix together the thyme, rosemary, garlic powder, onion powder, salt, and pepper.
- Pat the chicken dry with paper towels, then rub the olive oil all over the skin.
- Sprinkle the herb mixture all over the chicken, making sure to get it under the skin as well.
- Stuff the lemon slices inside the chicken cavity.
- Arrange the carrots, Brussels sprouts, and onion wedges around the chicken in a large roasting pan.
- Drizzle the veggies with olive oil and sprinkle with salt and pepper.
- Bake for 1 to 1 1/2 hours, or until the chicken is cooked through and the veggies are tender.
- Let the chicken rest for 10-15 minutes before carving and serving with the veggies.
Nutritional Information:
Serving size: 1/4 chicken with veggies
- Calories: 350
- Carbohydrates: 15g
- Protein: 35g
- Fat: 18g
- Sodium: 640mg
Cooking Time:
1 to 1 1/2 hours
Equipment:
- Large roasting pan
- Basting brush
Serving Suggestions:
This dish is perfect on its own, but you can also serve it with a side salad or some brown rice to round out the meal.
Variations:
If you’re not a fan of Brussels sprouts, you can substitute them for broccoli or green beans. You can also use different herbs, like sage or oregano, to change up the flavor profile.
Substitutions:
If you don’t have fresh herbs, you can use dried instead. Just use half the amount called for in the recipe. You can also swap out the veggies for your favorites.
Storage:
If you have leftovers, store them in an airtight container in the fridge for up to 3 days. Reheat in the oven or microwave before serving.
Tips:
- Make sure to pat the chicken dry before rubbing it with olive oil so that the seasoning sticks better.
- Letting the chicken rest before carving helps the juices redistribute, making for a juicier and more flavorful bird.
Frequently Asked Questions:
Can I use boneless chicken for this recipe?
Yes, you can use boneless chicken breasts or thighs if you prefer. Just adjust the cooking time accordingly, as boneless cuts will cook faster than a whole chicken.
Can I use different veggies in this recipe?
Absolutely! You can use any veggies you like, as long as they roast well. Try sweet potatoes, parsnips, or bell peppers.
Recipe 2: Grilled Salmon with Asparagus and Lemon-Garlic Butter
Our second recipe features heart-healthy salmon paired with asparagus and a tangy lemon-garlic butter. It’s perfect for a lighter Easter dinner that won’t weigh you down. Here’s what you’ll need:
Ingredients:
- 4 salmon fillets, about 6 oz. each
- 1 lb. asparagus, trimmed
- 1 lemon, sliced
- 4 tbsp. unsalted butter, softened
- 2 cloves garlic, minced
- 1 tsp. lemon zest
- Salt and pepper, to taste
Instructions:
- Preheat your grill to medium-high heat.
- Season the salmon fillets with salt and pepper on both sides.
- Arrange the lemon slices on top of the salmon.
- In a small bowl, mix together the butter, garlic, lemon zest, and salt and pepper to taste.
- Spread the butter mixture over the salmon and lemon slices.
- Place the salmon on the grill, skin-side down, and grill for 4-5 minutes per side, or until cooked through.
- While the salmon is cooking, toss the asparagus with olive oil, salt, and pepper in a large bowl.
- Arrange the asparagus on the grill and cook for 3-4 minutes per side, or until tender and charred in spots.
- Serve the salmon and asparagus hot, garnished with extra lemon wedges if desired.
Nutritional Information:
Serving size: 1 salmon fillet with asparagus
- Calories: 450
- Carbohydrates: 6g
- Protein: 34g
- Fat: 32g
- Sodium: 200mg
Cooking Time:
10-15 minutes
Equipment:
- Grill
- Basting brush
Serving Suggestions:
This dish is perfect on its own, but you can also serve it with a side salad or some quinoa to round out the meal.
Variations:
If you don’t like salmon, you can use any other fish you prefer, like halibut or cod. You can also swap out the asparagus for green beans or zucchini.
Substitutions:
If you don’t have fresh lemon, you can use bottled lemon juice instead. You can also use ghee or coconut oil instead of butter if you prefer.
Storage:
If you have leftovers, store them in an airtight container in the fridge for up to 3 days. Reheat in the oven or microwave before serving.
Tips:
- Make sure to oil your grill grates before cooking to prevent sticking.
- Don’t overcook the salmon; it should be cooked through but still moist and flaky.
Frequently Asked Questions:
Can I use frozen salmon for this recipe?
Yes, you can use frozen salmon, but make sure to thaw it completely before cooking. Pat it dry with paper towels before seasoning and grilling.
Can I use different herbs in the butter?
Of course! You can use any herbs you like, such as dill, parsley, or basil.
Final Thoughts
Easter dinner can be a challenge for diabetics, but with these two recipes, you can enjoy a delicious and healthy meal