Insulin Resistance Diet Recipes

Insulin Resistance Diet Recipes

Grilled Chicken and Lemon Salad

4 Servings
Calories per serving: 259 calories
  • 4 6-oz skinless, boneless chicken breast halves
  • ¾ cup fresh lemon juice
  • ¼ cup olive oil
  • 1 tablespoon fresh thyme leaves
  • 1 teaspoon salt
  • Cooking spray
  • 1 cup trimmed sugar snap peas
  • ½ cup red bell pepper, strips
  • ½ cup yellow bell pepper, strips
  • ½ cup zucchini (1/4-inch-thick slices)
  • 2 tablespoons fresh cilantro, chopped
  • 1 tablespoon extra-virgin olive oil
  • ½ teaspoon salt
  • ¼ teaspoon ground black pepper
  • 4 lemon wedges
  • Prepare chicken marinade by combining fresh lemon juice, olive oil, fresh thyme leaves, and salt in a large zip-top plastic bag.
  • Add chicken inside the bag and then seal. Place in the refrigerator and marinate for an hour, turning occasionally.
  • After marinating, discard marinade and place chicken on a grill rack coated with cooking spray. Grill for about 6 minutes on each side.
  • Cut grilled chicken into ¼-inch-thick slices. Set aside.
  • Bring water to a boil and cook sugar snap peas for about 30 seconds. Drain, and then rinse with cold water.
  • In a large bowl, combine cooked sugar snap peas with red and yellow bell pepper, zucchini slices, chopped fresh cilantro, extra-virgin olive oil, salt, and ground black pepper. Add chicken.
  • Toss to combine. Serve with lemon wedges and enjoy!

How can this recipe help manage insulin resistance?

Wondering how to eat H-E-A-L-T-H-Y? Well, chicken is always a good choice! Why? Simply because one can never go wrong with chicken! Chicken, when cooked the right way and eaten at the right amount—that’s right, no matter how healthy a food is, eating too much will still make you fat—can help you lose weight! And losing weight when you are a little over your “ideal” weight is helpful in managing insulin resistance—a condition wherein your body’s sensitivity to insulin is reduced, causing increased blood sugar levels that may develop into pre-diabetes or type 2 diabetes overtime. Yikes! So strip your chicken’s skin, bake, broil, or grill and enjoy!

Balsamic Glazed Salmon

2 Servings
Calories per serving: 280 calories
Insulin Resistance Diet RecipesIngredients
  • ½ cup balsamic vinegar
  • 2 teaspoons Dijon mustard
  • 2 teaspoons honey
  • 2 4-oz salmon fillets
  • ½ green onion, chopped
  • Preheat the oven to 400 degrees Fahrenheit.
  • Combine vinegar, Dijon mustard, and honey in a small saucepan and bring to a boil over medium heat. Simmer and cook for about 10 minutes or until the consistency is thick.
  • Use half of the balsamic glaze in brushing salmon fillets.
  • Bake the glazed salmon fillets for 10-14 minutes.
  • Remove baked salmon from the oven. Pour the remaining glaze over.
  • Top with green onion and serve hot.

How can this recipe help manage insulin resistance?

We all know that shedding off extra pounds when you’re overweight and gaining muscle mass—because we don’t want to gain body fat when we’re trying to gain “weight”—when you’re underweight is good for your health. And when you’re trying to manage insulin resistance, maintaining your “ideal” body weight is especially important. So, how do you eat your way to weight loss? Poultry and seafood are your best bet! They are naturally lower in calories compared to pork and beef. Salmon, this recipe’s main ingredient, is one of the healthiest fish out there. It’s oozing with omega-3 fatty acids—the good kind of fat—that may help reduce risk of heart diseases and lower blood pressure.

Sweet Onion Frittata with Ham

4 Servings
Calories per serving: 110 calories
Insulin Resistance Diet RecipesIngredients
  • 4 ounces chopped extra lean, low-sodium ham slices
  • 1 cup Vidalia or Texas Sweet onion, thinly sliced
  • 1 ½ cups egg substitute
  • ½ cup shredded, reduced-fat, sharp cheddar cheese
  • Place a medium nonstick skillet over medium-high heat until hot and then coat with cooking spray.
  • Cook ham for about 2-3 minutes, or until lightly brown. Remove from the skillet and set aside.
  • Coat skillet with cooking spray. Cook onions for about 4 minutes, or until golden. Add ham and cook for another minute, allowing the flavors to blend.
  • Pour egg substitute evenly, cover and cook for about 8 minutes or until puffy and set.
  • Remove the skillet form the heat. Sprinkle cheese on top, cover and let stand for about 3 minutes until the cheese melts.

How can this recipe help manage insulin resistance?

Eggs! A lot of people are crazy about eggs not only because they are healthy but also because they are easy to make! There are a lot of ways to prepare and enjoy eggs—sunny-side-up, frittata, omelet, scrambled, you name it! Eggs dishes are filling, especially when you include veggies rich in fiber in your recipe. But what concerns some people is its cholesterol content. Eggs are high in dietary cholesterol, containing more than two-thirds of the daily recommended dietary cholesterol intake. So, in egg dishes that use, well, a lot of eggs—like this recipe—using egg substitute may be a good choice. No worries as egg substitute products are still healthy! They are added with vitamins and minerals such as iron, zinc, folate, thiamin, riboflavin, vitamins A, E, B6 and B12, to make up for the ones lost from removing the yolk.

Grilled Salmon and Avocado Salad

4 Servings
Calories per serving: 320 calories
  • 4 4-oz frozen salmon fillets, thawed
  • 1 tablespoon olive oil
  • 1 tablespoon no-salt grill seasoning
  • 4 cups chopped romaine lettuce
  • ½ cup thinly sliced red onion
  • 1 cup cucumber, thinly sliced
  • 1 ripe avocado, peeled, seeded, and sliced
  • ¼ cup lime juice
  • 1 tablespoon olive oil
  • 1 teaspoon Dijon mustard
  • 1 teaspoon Stevia
  • ¼ teaspoon salt
  • ¼ teaspoon ground black pepper
  • Preheat the grill.
  • Dry thawed salmon fillets with a paper towel and then brush olive oil on each side. Season fillets with the no-salt grill seasoning.
  • Grill the salmon fillets for about 4-5 minutes on each side, or until cooked through. Set aside.
  • Top Romaine lettuce with sliced onion, sliced cucumber, grilled salmon fillet and avocado slices.
  • Whisk lime juice, olive oil, Dijon mustard, Stevia, salt and pepper together and drizzle over the salad.

How can this recipe help manage insulin resistance?

This recipe is full of fat—well, the kind of fat you’d want to put in your mouth and into your body because they are “healthy” fats! We know that salmon is one of those “fatty” fish that are packed with heart-healthy omega-3 fatty acids. As for avocado, it turns out that there’s an even better reason why it exists—aside from, you know, giving us mouth-watering guacamoles! Avocados are chock-full of monounsaturated fatty acids (MUFAs)—another kind of good fat—that are known to raise good cholesterol levels. These fatty acids can also lower levels of bad cholesterol and triglycerides. Healthy fats from salmon and avocado can help reduce risk of heart disease and stroke, which are common health problems of people with diabetes.

Chicken and Black Bean Burritos

4 Servings
Calories per serving: 360 calories
  • 1 avocado, mashed
  • 4 large whole-wheat tortillas
  • ½ jarred salsa
  • 2 cups cooked chicken breast, shredded
  • 1 cup canned no-salt-added black beans, rinsed and drained
  • 6 tablespoons reduced-fat shredded cheddar cheese
  • 1 cup shredded lettuce
  • 1 cup diced tomatoes
  • To prepare a burrito, spread 3 tablespoons of mashed avocado on a whole-wheat tortilla and then top with 2 tablespoons of salsa, ½ cup chicken, ¼ cup black beans., 1 ½ tablespoons of cheese, ¼ cup shredded lettuce and ¼ cup diced tomatoes.
  • Fold tortilla into a burrito and dig in!

How can this recipe help manage insulin resistance?

If you haven’t tried eating a burrito before, then you haven’t lived yet! This Mexican dish is an exciting way to spice up your diet. It’s super easy to make and depending on the ingredients you use, it can be super healthy, too! We’ll be using chicken and veggies in this recipe so you bet this one is healthy. But, let’s talk about black beans. What makes black beans burrito-worthy? Black beans or “turtle beans” are classified as legumes. Just like other legumes—peanuts, peas and lentils—these beans are especially rich in fiber. One cup of cooked black beans contains 15 grams of fiber. Studies have shown that consuming a high-fiber diet may help improve blood sugar levels.


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