Low carb meal ( Grilled Bengali fish , sauteed veg ,Moong dal ) diabetes safe , low GI index

Low Carb Bengali Meal Recipe

Here's a simple recipe for a low carb, diabetes-friendly meal that includes grilled Bengali fish, sauteed vegetables, and moong dal:

Grilled Bengali Fish:

Ingredients:

1 fish fillets (your choice of fish)

Marinade 2 tsp each -mustard oil, cumin, turmeric,  red chilli powder 

Salt to taste

2 tbsp mustad oil for frying 

Instructions:

Season the fish fillets with the marinade spice blend and salt.

Squeeze the lemon juice over the fish.

Heat the oil in a grill pan over medium-high heat.

Place the seasoned fish fillets in the pan and grill for 4-5 minutes on each side, until the fish is cooked through and lightly charred.

Sauteed Vegetables:

Ingredients:

2 cups mixed vegetables (e.g., bell peppers, onion, carrot, eggplant)

2 tbsp oil

Spices ( cumin powder , turmeric powder , red chilli powder ) 

Instructions:

Cut the vegetables into bite-sized pieces.

Heat the oil in a large pan over medium heat.

Add the vegetables to the pan and spice powders 

Cook, stirring occasionally, for 5-7 minutes, until the vegetables are tender and lightly browned.

Moong Dal:

Ingredients:

1 cup moong dal

3 green chilli's 

4 cups water

1 tsp turmeric

Salt to taste

Instructions:

Rinse the moong dal and add it to a pot with the water, turmeric, and salt green chilli's 

Bring the mixture to a boil, then reduce the heat and let it simmer for 20-25 minutes, until the dal is tender.

In a pan add mustard seeds to oil  or ghee until they splutter add the mixture to the dal. 

Serve the dal hot with the grilled fish and sauteed vegetables.

This meal is low in carbohydrates and has a low glycemic index, making it suitable for people with diabetes. Enjoy!

Indian toast chicken ,Stovetop, diabetes safe. gluten free, low carb meal

Stovetop Chicken Roast Recipe

Ingredients:

4 boneless chicken breasts

2 tbsp olive oil

1 tbsp paprika

1 tsp dried thyme

1 tsp garlic powder

Salt and pepper, to taste

1 onion, sliced

1 bell pepper, sliced

1 cup chicken broth

1 lemon, sliced

Instructions:

Preheat a large pan over medium heat.

Mix together olive oil, paprika, thyme, garlic powder, salt, and pepper.

Rub the chicken with the seasoning mixture.

Place the chicken in the pan and cook for 6-7 minutes on each side or until browned.

Remove the chicken from the pan and set aside.

Add the onion and bell pepper to the pan and cook until softened.

Return the chicken to the pan, nestling it among the onions and peppers.

Pour in the chicken broth and place the lemon slices on top of the chicken.

Cover the pan and simmer for 15-20 minutes or until the chicken is fully cooked.

Serve with a lemon wedge. Enjoy!

Ingredients:

4 boneless chicken breasts

2 tbsp oil

2 large onions, chopped

3 garlic cloves, minced

1 inch ginger, minced

2 dried red chilli 

1 tsp pepercorns 

1 tsp cumin powder

1 tsp garam masala

1tsp pepper powder 

Salt, to taste

1/2 cup water

Instructions:

Heat oil in a large pan over medium heat.

Add dried  red chilli and peppercorns

Add the onions, garlic, and ginger to the pan. Cook until the onions are soft and translucent.

Add the pepper powder, cumin powder, garam masala, and salt to the pan. 

Stir to combine.

Add the chicken breasts to the pan and cook for 5-7 minutes on each side until browned.

Pour water into the pan and bring to a simmer. Cover the pan and let the chicken cook for 10-15 minutes or until fully cooked. 

 Enjoy!