Diabetic Dishes - Salmon Rice Bowl

Finding delicious and healthy meals that fit within a diabetic meal plan can sometimes feel challenging. But with a bit of creativity, you can enjoy flavorful and satisfying dishes that support your health goals. This Salmon Rice Bowl is a perfect example – packed with protein, healthy fats, and complex carbohydrates, it's a balanced and delicious meal option.

Why This Salmon Rice Bowl Works for Diabetes:

• Lean Protein: Salmon is an excellent source of lean protein, which helps stabilize blood sugar levels and promotes satiety.
• Healthy Fats: The omega-3 fatty acids in salmon contribute to heart health and can improve insulin sensitivity.
• Complex Carbohydrates: Brown rice provides complex carbohydrates, which are digested slowly, leading to a more gradual rise in blood sugar compared to refined carbohydrates.
• Fiber-Rich Vegetables: Adding plenty of non-starchy vegetables like broccoli and carrots increases fiber intake, further aiding in blood sugar control.

Ingredients:

• 4-6 ounces salmon fillet, skin removed
• 1 cup cooked brown rice
• 1 cup broccoli florets, steamed or lightly sautéed
• ½ cup sliced carrots, steamed or lightly sautéed
• 1 tablespoon olive oil
• 2 tablespoons low-sodium soy sauce or tamari
• 1 tablespoon rice vinegar
• 1 teaspoon grated ginger
• 1 clove garlic, minced
• Optional: sesame seeds, green onions for garnish

Instructions:

1. Prepare the Salmon: Preheat your oven to 400°F (200°C). Place the salmon fillet on a baking sheet lined with parchment paper. 1 In a small bowl, combine the soy sauce, rice vinegar, ginger, and garlic. Brush the mixture over the salmon. Bake for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork. 
2. Cook the Rice and Vegetables: Cook the brown rice according to package directions. Steam or lightly sauté the broccoli florets and sliced carrots until tender-crisp.
3. Assemble the Bowl: In a bowl, place the cooked brown rice. Top with the cooked salmon, broccoli, and carrots.
4. Garnish and Serve: Drizzle any remaining sauce from the salmon over the bowl. Garnish with sesame seeds and green onions, if desired. Serve immediately.

Tips and Variations:

• You can use other types of fish, such as cod or tilapia, in place of salmon.
• Feel free to add other non-starchy vegetables, such as spinach, bell peppers, or zucchini.
• For added flavor, you can add a squeeze of lime juice or a sprinkle of chili flakes.
• If you do not have rice vinegar, apple cider vinegar can be used.
• Quinoa can be substituted for brown rice.

Nutritional Considerations:

• Portion control is essential for managing blood sugar levels. Be mindful of the amount of rice and salmon you consume.
• Choose low-sodium soy sauce or tamari to reduce sodium intake.
• This meal is a good source of protein, healthy fats, and fiber, all of which are beneficial for people with diabetes.

This Salmon Rice Bowl offers a delicious and balanced meal option for individuals managing diabetes. 

Please note that this blog post is for informational purposes only and should not be considered medical advice.

Remember to consult with your doctor or a registered dietitian for personalized dietary advice.