19 20 -minute Mediterranean diet dinners for better blood sugar

Examined by dietitian Jessica Ball, MS, RD

If you are looking for fast and easy dinners to help you meet your nutritional needs, you are in the right place. These delicious recipes only take 20 minutes or less to make. Without forgetting, they are filled with complex carbohydrates, such as whole grains and legumes, and are lower in saturated fats and sodium, making it an excellent adjustment for a dietary model adapted to diabetes.

Ingredients like salmon, chickpeas and a wide variety of vegetables star in these dishes, they are therefore well suited to follow the Mediterranean diet, which is considered one of the healthiest diets in the world. You can taste delicious dishes like our curly cabbage and avocado salad with blueberries and edamamus and our salmon with a dried tomato sauce by the week.

Salmon and garlic broccoli

This dish combines a tender and scaly salmon with broccoli and crisp and garlic and pepper pepper, all cooked in a saucepan for easy preparation and cleaning. Packed with lean proteins, omega-3 and a generous portion of vegetables, it is a recipe that you will want to repeat!

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Protein -rich vegetable sandwich

From beans to tofu via Tempeh bacon, this high protein vegetarian sandwich formula can help reduce blood sugar and keep you full to your next meal.

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Salad of curly and avocado with blueberries and Edamame

Bright with nutrients rich in nutrients, this salad inspired by California is a delicious and satisfactory means of obtaining your vitamins. We love the unique combination of blueberries, Edamame and goat cheese.

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Salmon with sauce with dried tomato cream in the sun

A jar of dried tomatoes in the sun makes a double service for this healthy dinner recipe – the tasty oil in which they are packed is used to blow up the shallots, and real tomatoes help to add a delicious flavor to the creamy sauce. Served with perfectly cooked salmon, you really can’t go wrong with this easy 20 -minute meal during the week.

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Lemon-brocoli pasta with a pot with parmesan

This generous pasta dish with a fresh and fresh flavor is ideal for busy weekly evenings. Parmesan cheese adds the welcome and the notes of Umami, and you get an additional texture from the slight croccoli and whole wheat noodles.

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Chopped chicken and sweet potato salad

This easy salad recipe allows wonderful use of cooked chicken. Look for the snail in the product section near leafy green vegetables; If you can’t find it, you can use Roman instead.

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Grooved vegetable soup to eat

This vibrant and healthy soup helps support your well-being. It is full of a variety of colored vegetables, such as tomatoes, which contain lycopene, a phytochemical that can help reduce inflammation.

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Chhole (chickpea curry)

This tasty chickpea curry meets in just 20 minutes. Also called Chana Masala, he made a comforting and delicious dinner.

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Caramelized broccolini and white beans

Broccolini takes a smoked tank of the cast iron pan before it is combined with white beans and aromatics. A vibrant parsley and percuury sauce ends the dish with a light and hazelnut flavor.

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Lawy lawyers for salmon

Canned salmon is a must of pantry and a practical way to include fish rich in omega-3 in your diet. Here, we use Greek style yogurt to transform it into salmon salad that we use to fill avocados. It is an easy meal without cooking.

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Chickpea and roasted lettuce of pepper lettuce with Tahini vinaigrette

A tangy and Nutty Tahini vinaigrette brings together ingredients without cooking such as canned chickpeas and roasted red peppers for these lettuce envelopes with easy meal preparation. Make these wraps in advance for lunch or dinner to grasp. A few corners of hot pita finish the meal perfectly.

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Instant sesame ramen noodles with broccoli and sweet egg

Jazz Up Basic Ramen Noodles with toasted sesame oil, fast cooking broccoli and a soft mud egg. To reduce sodium, search for ramen varieties with less than 600 mg of sodium per portion or use less seasoning packages.

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Fish tacos looking for work

In this Mahi-Mahi fish taco recipe, Chile’s coated fish obtains a beautiful crust of the hot pan. The creamy of the avocado sauce completes the crunchy net of the Jicama, and everything is gathered in 20 minutes.

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Copious tomato soup with beans and green vegetables

Curlyar cabbage and creamy white beans raise a simple tomatal soup in a 10 -minute lunch or dinner that really satisfies.

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Bowl of chickpea and quinoa with roasted red pepper sauce

Quinoa and chickpeas pack this vegetarian grain bowl with lots of plant proteins. Whisk a lot of these tasty cereal bowls and keep them in lid containers to hide in the refrigerator for easy and healthy lunches all week.

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Egg soup with instant noodles, spinach and green onions

Whisk a beaten egg in a simmer broth is a quick and easy way to add creamy and proteins to noodle soup mixture. Add freshness with a handful of spinach babies at the end.

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Summer chicken parmesan

Ignore canned tomatoes and serve these crispy chicken cutlets with a fresh tomato and zucchini fabric instead. Complete the meal with a simple green salad and slices of grilled bread scraped with garlic.

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Fish taco wrap

These fast and easy fish tacos are full of crust of spice, crunchy cabbage and fruity salsa. The use of prepared salsa and the cabbage salad mixture means that this recipe is on the table in just 20 minutes.

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Chride, artichoke and avocado salad with apple cage cage vinaigrette

This delicious salad provides a good balance between fibers, proteins and healthy fats from vegetable loads and beans, all thrown into a spicy cage vinaigrette.

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