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Easy Diabetes Dinner Recipes: Satisfying Meals recipe card

Easy Diabetes Skillet Chicken and Quinoa Dinner

One-pan, protein-packed Mediterranean skillet with quinoa, chicken, and veggies for a satisfying diabetes-friendly meal.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 1 hour 15 minutes
Servings: 1 skillet dinner
Course: Dinner
Cuisine: Mediterranean
Calories: 400
Ingredients Method Notes

Ingredients
  

Ingredients
  • 2 tablespoons olive oil
  • 3 cloves garlic minced
  • 1 medium onion diced
  • 1 pound boneless skinless chicken breast cut into bite-size pieces
  • 1 teaspoon salt
  • 1 teaspoon black pepper
  • 1 cup dry quinoa rinsed
  • 2 cups low-sodium chicken broth or water
  • 2 cups broccoli florets bite-size
  • 1 cup bell peppers sliced
  • 2 cups fresh spinach
  • 2 tablespoons lemon juice
  • 1 teaspoon dried herbs oregano or thyme

Method
 

  1. Heat the olive oil in a large deep skillet over medium heat until it shimmers.
  2. Add the diced onion and minced garlic and sauté for 3 to 4 minutes, stirring often, until the onion is translucent and fragrant.
  3. Add the chicken pieces, salt, and black pepper to the skillet and cook for 6 to 8 minutes, stirring occasionally, until the chicken is lightly golden and no longer pink in the center.
  4. Stir in the rinsed quinoa, coating it in the pan juices and toasting for 1 to 2 minutes while stirring.
  5. Pour in the chicken broth, stir, and bring the mixture to a gentle simmer.
  6. Reduce the heat to low, cover the skillet, and cook for 15 minutes, or until most of the liquid is absorbed and the quinoa is tender with visible “tails.”
  7. Fold in the broccoli florets, sliced bell peppers, and spinach, spreading them evenly over the quinoa and chicken.
  8. Add the lemon juice and dried herbs, then stir to combine and cook uncovered for 5 to 10 minutes over medium-low heat, stirring once or twice, until the broccoli is crisp-tender, the peppers are softened, and the spinach is wilted.
  9. Remove the skillet from the heat and let it stand for 2 to 3 minutes to allow the quinoa to set and the flavors to meld, then taste and adjust seasoning with additional salt, pepper, or lemon juice if desired.
  10. Divide into 4 portions and serve warm.

Notes

- Rinse quinoa under cold water before cooking to remove any bitterness.
- Keep the heat at medium or lower when sautéing garlic to prevent burning.
- If the skillet looks dry before the quinoa is cooked, add 2 to 4 tablespoons of additional broth or water.
- This dish stores well in the refrigerator in airtight containers for up to 3 days and reheats nicely in a skillet with a splash of water.