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April 14, 2025 By GOQii Leave a Comment

Flavourful Dinners for a Healthier You – Low-Carb & Diabetes-Friendly Dinner Recipes

Eating well doesn’t mean giving up on flavour. These diabetes-friendly dinners are proof that you can enjoy delicious meals while keeping your blood sugar levels stable. Full of healthy fats, protein, and fiber, these low-carb dishes will help you feel satisfied and nourished without the post-dinner sluggishness.

Each recipe is quick to prepare and packed with nutrients to keep your energy levels high. Whether you’re cooking for yourself or sharing with loved ones, these meals prove that healthy eating can be both nutritious and full of flavour.

1. Baked Salmon with Lemon-Herb Butter

A perfect dish that’s both light and satisfying, packed with omega-3 fatty acids for heart health.

Ingredients:

  • 2 salmon fillets
  • 2 tablespoons butter, melted
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon garlic, minced
  • 1 teaspoon chopped parsley
  • Salt and pepper to taste

Method of Preparation:

  1. Preheat the oven to 200°C (400°F) and line a baking tray with parchment paper.
  2. In a bowl, mix melted butter, lemon juice, garlic, and parsley.
  3. Place salmon fillets on the tray and season with salt and pepper.
  4. Brush the lemon-herb butter generously over the fillets.
  5. Bake for 12-15 minutes until the salmon is flaky and cooked through.
  6. Serve with steamed vegetables or a fresh salad.

Health Benefits:

  • Rich in Omega-3 Fatty Acids: Supports brain and heart health.
  • High in Protein: Essential for muscle repair and growth.

Anti-Inflammatory Properties: Garlic and parsley boost immunity.

2. Spaghetti Squash with Turkey Meatballs

A low-carb alternative to pasta that’s comforting and full of flavour. Packed with lean protein from turkey meatballs.

Ingredients:

  • For the spaghetti squash: 1 medium spaghetti squash, olive oil, salt, and pepper.
  • For the turkey meatballs: 500g ground turkey, almond flour, 1 egg, garlic powder, dried oregano, salt, and pepper.
  • For the sauce: Sugar-free tomato sauce, olive oil, basil, garlic.

Method of Preparation:

  1. Preheat oven to 200°C (400°F).
  2. Prepare the squash: Cut in half, remove seeds, brush with olive oil, and season with salt and pepper. Roast for 40 minutes.
  3. Prepare meatballs: Mix turkey, almond flour, egg, garlic powder, oregano, salt, and pepper, and form into small meatballs.
  4. Cook meatballs: Heat olive oil in a pan, cook meatballs until browned.
  5. Prepare sauce: Heat olive oil, cook garlic for 1 minute, add tomato sauce, and basil.
  6. Assemble: Use a fork to scrape spaghetti squash strands, top with meatballs and sauce.

Health Benefits:

  • Low in Carbs & High in Fibre: A great pasta alternative.
  • Lean Protein: Turkey helps muscle maintenance.
  • Rich in Antioxidants: Lycopene from tomato sauce supports heart health.

3. Cauliflower Crust Pizza with Veggie Toppings

Craving pizza? This low-carb cauliflower crust pizza gives you all the flavours you love, guilt-free.

Ingredients:

  • For the crust: 1 medium cauliflower, egg, mozzarella cheese, garlic powder, salt, pepper.
  • For the toppings: Sugar-free pizza sauce, mozzarella cheese, bell peppers, mushrooms, cherry tomatoes, dried oregano.

Method of Preparation:

  1. Preheat oven to 220°C (425°F).
  2. Microwave grated cauliflower for 4-5 minutes, then squeeze out excess moisture.
  3. Mix cauliflower with egg, mozzarella, garlic powder, salt, and pepper, and shape into a pizza crust.
  4. Bake for 15-20 minutes until golden.
  5. Add pizza sauce, cheese, and veggies. Bake for another 10 minutes.

Health Benefits:

  • Gluten-Free: Great for those avoiding refined flours.
  • Low in Carbs: Cauliflower is high in fibre and essential nutrients.
  • Customizable: Add your favourite toppings!

These low-carb dinners prove that healthy eating doesn’t have to be boring. Whether you want a protein-rich salmon dish, a hearty pasta alternative, or a guilt-free pizza, these recipes show that you can enjoy your meals while supporting your health goals.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

July 28, 2016 By Bansi Mehta Vora 7 Comments

Quick healthy dinner recipes

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In today’s fast paced life, we are constantly chasing our goals and in the process neglecting our health and body’s needs such as rest, sufficient sleep, lots of nutrition and water. Only when we listen to our body’s needs, will it help us in return, to achieve our targets and support our daily activities.

There are innumerable reasons for not eating nutritious foods. Some of the reasons are lack of time, cooks at home or sometimes its sheer lack of knowledge on what to buy from the market, how to match two ingredients and what to do with the leftovers etc.

Well, I have tried to easy your difficulty by sharing some of the quick and easy recipes which may help you sort out dinners for all your 5 busy working days! I am sure you will love these dishes! Enjoy it guilt free! These dishes will not only do justice to your workouts but, also ensure good nutrition supply for a healthy and energetic you!

DAL KHICHDI

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Serves 1; preparation time 15 minutes

Ingredients:

  • 15gms Daliya
  • 10gms Yellow moong dal
  • 10gms Chana dal
  • 25gms Bottle gourd
  • 25gms Cauliflowerv  25gms French beans
  • 10gms Green peas
  • 1 Tomato
  • 2-5 curry leaves
  • 2 big green chilies
  • A tiny piece of cinnamon
  • 2 cloves
  • 1tbsp oil/ghee
  • 1tsp cumin seeds
  • 1tsp mustard seeds
  • 1/2tsp hing
  • 1tsp red chili powder
  • 1tsp turmeric powder
  • ½ tsp garam masala
  • 1tsp kitchen king masala
  • Salt to taste
  • Coriander for garnishing

Method:

  • Wash and soak the mentioned dal and daliya for about 10 minutes
  • Chop bottle gourd, cauliflower and French beans to medium sized cubes.
  • In a pan, put some oil, let it heat, then add mustard seeds, hing, cumin seed, curry leaves and green chilies. Let it simmer for a few minutes. Add red chili powder, turmeric powder, garam masala and the kitchen king masala. Mix well.
  • Add the chopped veggies and green peas. Mix well.
  • Now drain and add the soaked dal and daliya mixture. Mix well.
  • Add about 250 ml water, mix well for a few minutes. Add salt to taste
  • Now transfer this into a pressure cooker vessel and let it cook for 15 minutes.
  • Once the cooker is done, you will notice the ingredients have been cooked leaving no water behind, if there is some water left, let it cook for another 5 minutes.
  • Transfer it in a serving plate, garnish with fresh coriander leaves and serve with chilled curd.

PAV BHAJI

pav-bhaji

Serves 1; preparation time: 20 minutes

Ingredients:

  • 10gms Yellow moong dal
  • 10gms green moong dal
  • 15gms white peas
  • 10gms red gram dal
  • 25gms cauliflower
  • 25gms green peas
  • 20gms green capsicum
  • 2 tomatoes
  • 1tbsp ghee
  • 1tsp cumin seeds
  • 1tsp hing
  • 1tsp turmeric powder
  • 1tsp red chili powder
  • 2tsp Pav Bhaji masala (or add as per your taste preference)
  • Salt to taste

Method:

  • Wash and soak the pulses and legumes for 10 minutes in hot water.
  • Chop cauliflower in small pcs. Mix it with green peas.
  • In a pressure cooker vessel, mix the pulses, legumes, cauliflower and green peas, with water and add some salt. Let it cook in the pressure cooker for 15 minutes.
  • In the meantime, finely chop green capsicum and grate the tomatoes and make a puree. In a pan, add some ghee and let it heat. Add cumin seeds, hing, and let it simmer. Now add green capsicum and tomato puree, let it cook. Add red chili powder, turmeric powder, salt, and pav bhaji masala. Cook this on low flame.
  • Check if the pressure cooker is done. If yes, remove the pulses mixture and mash it lightly.
  • Now add the pulses mixture to the cooked tomato puree mixture. Mix well until everything blends well and let it simmer for a few minutes.
  • Transfer in a serving bowl. Garnish it with fresh coriander leaves and serve with multigrain breads and piece of lemon.

 

BESAN PANCAKES:

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Makes 3-4 pancakes, preparation time: 10 minutes

Ingredients:

  • 100gms besan flour
  • 1 big tomato, shredded
  • 1 big cucumber, shredded
  • 30gms bottle gourd, shredded
  • Coriander leaves, finely chopped
  • 2 green chilies (optional)
  • 1tsp red chili powder
  • 1tsp turmeric powder
  • 2tsp ginger + chilies paste (if available, to make it spicy)
  • 2tbsp curd
  • Salt to taste

Method:

  • In a bowl, take besan flour. Add shredded tomato, cucumber, bottle gourd and coriander leaves.
  • Add salt, red chili powder, turmeric powder, ginger chilies paste and curd. Mix well. Add very little water if required. We need a slightly flowing consistency of the batter to make pancakes.
  • In a pan, heat 1tsp oil, spread the batter, top it with some green chilies and some coriander leaves.
  • Let it cook on both sides on medium flame.
  • Serve it with green mint chutney mixed with some curd.

ANEER FRANKIE:

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Makes 3 Frankies.

Ingredients:

  • 15gms pearl millet flour (bajra)
  • 15gms white millet flour (jowar)
  • 10gms whole wheat flour
  • Salt to taste
  • 60gms Paneer, shredded or crushed
  • 30gms Yellow capsicum, finely chopped
  • 30gms red capsicum, finely chopped
  • 30gms green capsicum, finely chopped
  • Coriander leaves, finely chopped
  • 2-3tsp Kapol’s Frankie masala
  • 1tsp jeera masala
  • Salt to taste
  • Ginger chilies paste (if available and to make it spicier)

Method:

  • Make a roti dough by mixing all the three flours with water, some oil and salt. Cover it and keep it aside
  • In a bowl mix all the capsicums and coriander.
  • Add salt, ginger chili paste, Frankie masala and some jeera masala. Mix well. You may add come dry mango powder if you like it tangier. Add the shredded paneer to this mixture.
  • Mix well and make (3) rolls of this mixture.
  • Using a rolling pin, make 3 rotis of the dough.
  • In a pan heat some oil and cook a roti. Let it cook properly front and back. As the texture changes, add some green phudina chutney (optional) and spread it over the roti. Then keep a paneer roll on one end of the roti, and gently roll the entire roti. Let it stay on the pan if you like it crispy.
  • Serve it with ketchup, green phudina chutney or chilled curd.

STUFFED MOONG DAL DOSA

Coriander Moong Dal Dosa

Makes 7-8 dosas

Ingredients

    • 10gms Green moong dal
    • 10gms Yellow moong dal
    • 10gms Urad dal
    • 10gms Red gram dal
    • 10gms Lentils
    • 10gms Bengal gram dal

For the stuffing:

  • 40gms Paneer, shredded
  • 40gms corn kernels
  • Coriander leaves
  • 15gms coconut, shredded
  • 2 green chilies, finely chopped (optional)
  • Ginger chili paste
  • Salt to taste
  • Grounded black pepper
  • 1tsp garam masala
  • Dried mango powder (aamchur) to taste

Method:

  • Wash and soak all the dals in 3 cups hot water for 15 minutes.
  • In a bowl, mash the paneer, corn and coriander leaves.
  • Add salt, ginger chili paste, garam masala, some grounded black pepper, dried mango powder and finely chopped chilies (optional). Mix well.
  • The soaked dals must have become tender. Grind this in a mixture with minimal water. We need the batter to be dense and have flowing consistency.
  • In the batter add some salt and grounded black pepper.
  • In a pan, heat some ghee, pour a spoon full of batter and spread it in round motion.
  • Let it cook on the bottom. Flip it, and let it cook for a few minutes. Flip it again and check if it’s slightly brown.
  • Then add some of the paneer and corn stuffing on the dosa. Let it cook for a few minutes.
  • Fold the dosa in two, or you can roll it all the way. Cut in pieces and serve with green phudina chutney or some tamarind chutney.

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