Diabetic Menu Ideas: Healthy and Tasty Meal Options

1. Baked Salmon with Lemon and Garlic Recipe

Ingredients:

• 4 salmon fillets
• 2 cloves garlic, minced
• 1 lemon (zested and juiced)
• 2 tbsp olive oil
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Place salmon fillets on a baking sheet lined with parchment paper.
3. In a small bowl, combine garlic, lemon juice, zest, olive oil, salt, and pepper.
4. Pour the mixture over the salmon fillets.
5. Bake for 12-15 minutes, until the salmon is cooked through.
6. Garnish with fresh parsley and serve.

2. Zucchini Lasagna (Low-Carb)

Ingredients:

• 3 large zucchinis, sliced into thin strips
• 1 lb ground turkey or beef
• 1 onion, diced
• 2 cloves garlic, minced
• 2 cups marinara sauce (low-carb)
• 1 ½ cups ricotta cheese
• 1 ½ cups shredded mozzarella cheese
• 1 egg
• Salt and pepper to taste
• Olive oil for sautéing

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Slice the zucchinis thinly lengthwise, and lay them on paper towels to remove excess moisture.
3. In a skillet, heat olive oil over medium heat and sauté the onion and garlic until fragrant.
4. Add ground turkey or beef, salt, and pepper, cooking until browned.
5. Stir in the marinara sauce and simmer for 5 minutes.
6. In a bowl, mix ricotta cheese, egg, and half the mozzarella cheese.
7. In a baking dish, layer zucchini, cheese mixture, and meat sauce, repeating the layers.
8. Top with the remaining mozzarella cheese and bake for 25-30 minutes.
9. Let it cool slightly before serving.

3. Spaghetti Squash with Marinara Sauce and Turkey Meatballs

Ingredients:

• 1 spaghetti squash
• 1 lb ground turkey
• 1 egg
• 1/4 cup breadcrumbs
• 1/4 cup grated Parmesan cheese
• 2 cloves garlic, minced
• 1 jar marinara sauce
• Olive oil
• Salt and pepper

Instructions:

1. Preheat oven to 400°F (200°C).
2. Slice spaghetti squash in half, remove seeds, and drizzle with olive oil, salt, and pepper.
3. Place cut-side down on a baking sheet and roast for 30-40 minutes until tender.
4. In a bowl, combine ground turkey, egg, breadcrumbs, Parmesan, garlic, salt, and pepper. Form into meatballs.
5. Heat a skillet with olive oil and cook meatballs until browned and cooked through.
6. In a separate pan, heat marinara sauce and add the cooked meatballs to simmer.
7. Scrape the spaghetti squash with a fork to create noodle-like strands.
8. Serve the meatballs over the spaghetti squash with marinara sauce.

4. Grilled Shrimp with Quinoa and Veggies

Ingredients:

• 1 lb shrimp, peeled and deveined
• 1 cup quinoa
• 2 cups water or broth
• 1 zucchini, chopped
• 1 bell pepper, chopped
• 1 tbsp olive oil
• Salt and pepper
• Lemon wedges for garnish

Instructions:

1. Rinse the quinoa and bring water or broth to a boil. Add quinoa, reduce heat, and simmer for 15-20 minutes until cooked.
2. Preheat grill to medium heat.
3. Toss shrimp in olive oil, salt, and pepper.
4. Grill shrimp for 2-3 minutes per side until pink and cooked through.
5. In a skillet, sauté zucchini and bell pepper with olive oil, salt, and pepper.
6. Serve grilled shrimp over quinoa and veggies, garnished with lemon wedges.

5. Chicken and Veggie Stir-Fry with Coconut Oil

Ingredients:

• 1 lb chicken breast, sliced into thin strips
• 2 tbsp coconut oil
• 1 bell pepper, sliced
• 1 zucchini, sliced
• 1 carrot, julienned
• 1 cup snap peas
• 2 tbsp soy sauce (low-sodium)
• 1 tbsp honey
• 2 cloves garlic, minced
• Salt and pepper

Instructions:

1. Heat coconut oil in a large skillet or wok over medium-high heat.
2. Add chicken strips, salt, and pepper, cooking until browned and cooked through.
3. Remove chicken and set aside.
4. In the same skillet, add more coconut oil if needed, then sauté garlic and vegetables until tender-crisp.
5. Return the chicken to the skillet, add soy sauce and honey, and toss to coat.
6. Serve hot with a side of rice or cauliflower rice.

6. Beef and Broccoli Stir-Fry with Low-Sodium Soy Sauce

Ingredients:

• 1 lb flank steak, thinly sliced
• 1 head broccoli, chopped into florets
• 2 tbsp low-sodium soy sauce
• 1 tbsp oyster sauce
• 1 tbsp sesame oil
• 2 cloves garlic, minced
• 1 tsp ginger, grated
• 1 tbsp cornstarch (optional for thickening)
• Salt and pepper

Instructions:

1. Heat sesame oil in a large pan or wok over medium-high heat.
2. Season beef with salt and pepper, then add it to the pan and cook until browned.
3. Add garlic and ginger, cooking until fragrant.
4. Stir in broccoli and a splash of water, cover, and cook for 4-5 minutes until tender.
5. In a small bowl, mix soy sauce, oyster sauce, and cornstarch. Add to the pan and stir to combine.
6. Cook for 2-3 minutes until the sauce thickens.
7. Serve immediately with rice or noodles.

7. Chicken and Cauliflower Rice Casserole

Ingredients:

• 2 cups cauliflower rice
• 1 lb cooked chicken breast, shredded
• 1 cup shredded cheddar cheese
• 1/2 cup cream cheese
• 1 cup broccoli, steamed
• 1/2 cup chicken broth
• 1/2 onion, diced
• Salt and pepper

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a skillet, sauté onions in olive oil until soft. Add the cauliflower rice and cook for 5 minutes.
3. Stir in shredded chicken, steamed broccoli, cream cheese, and chicken broth. Season with salt and pepper.
4. Transfer the mixture to a greased baking dish and top with shredded cheddar cheese.
5. Bake for 20-25 minutes until the cheese is melted and bubbly.

8. Baked Turkey Meatballs with Roasted Vegetables

Ingredients:

• 1 lb ground turkey
• 1 egg
• 1/2 cup breadcrumbs
• 1/4 cup grated Parmesan cheese
• 1 tsp garlic powder
• 1 zucchini, sliced
• 1 bell pepper, chopped
• 1 tbsp olive oil
• Salt and pepper

Instructions:

1. Preheat oven to 400°F (200°C).
2. In a bowl, mix turkey, egg, breadcrumbs, Parmesan, garlic powder, salt, and pepper. Form into meatballs.
3. Arrange meatballs on a baking sheet and roast for 20 minutes.
4. Toss sliced zucchini and bell pepper in olive oil, salt, and pepper. Roast alongside meatballs for the last 15 minutes.
5. Serve meatballs with roasted vegetables.

 

9. Grilled Lamb Chops with Roasted Brussels Sprouts

Ingredients:

• 4 lamb chops
• 2 tbsp olive oil
• 2 cloves garlic, minced
• 1 tsp rosemary, chopped
• Salt and pepper
• 1 lb Brussels sprouts, trimmed and halved
• 1 tbsp balsamic vinegar
• 1 tbsp honey

Instructions:

1. Preheat grill to medium-high heat.
2. Season lamb chops with olive oil, garlic, rosemary, salt, and pepper. Let them marinate for at least 15 minutes.
3. Toss Brussels sprouts with olive oil, salt, and pepper. Roast them at 400°F (200°C) for 20-25 minutes, tossing halfway through.
4. Grill lamb chops for 4-5 minutes per side for medium-rare.
5. Drizzle Brussels sprouts with balsamic vinegar and honey, toss, and serve alongside lamb chops.

10. Slow-Cooked Beef Stew with Veggies

Ingredients:

• 2 lbs beef stew meat
• 4 carrots, sliced
• 3 potatoes, diced
• 1 onion, chopped
• 2 cloves garlic, minced
• 4 cups beef broth
• 1 cup red wine (optional)
• 1 tbsp Worcestershire sauce
• 1 tsp thyme
• 1 bay leaf
• Salt and pepper

Instructions:

1. Brown beef stew meat in a skillet over medium-high heat, then transfer to a slow cooker.
2. Add carrots, potatoes, onion, garlic, beef broth, wine, Worcestershire sauce, thyme, and bay leaf to the slow cooker. Season with salt and pepper.
3. Cook on low for 6-8 hours or high for 3-4 hours, until meat is tender and veggies are cooked.
4. Discard the bay leaf and serve hot.

11. Tofu and Vegetable Stir-Fry

Ingredients:

• 1 block firm tofu, cubed
• 1 tbsp olive oil
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 zucchini, sliced
• 2 tbsp soy sauce (low-sodium)
• 1 tbsp sesame oil
• 1 tsp ginger, grated
• 2 cloves garlic, minced
• 1 tbsp honey (optional)
• Sesame seeds for garnish

Instructions:

1. Press tofu to remove excess water, then cut it into cubes.
2. Heat olive oil in a pan over medium heat. Add tofu and cook until browned on all sides, then remove and set aside.
3. In the same pan, add sesame oil, bell peppers, zucchini, garlic, and ginger. Stir-fry for 5 minutes until tender.
4. Return tofu to the pan, add soy sauce and honey, and cook for an additional 2 minutes.
5. Garnish with sesame seeds and serve over rice or noodles.

12. Baked Chicken Thighs with a Side of Green Beans

Ingredients:

• 4 bone-in, skin-on chicken thighs
• 2 tbsp olive oil
• 1 tsp paprika
• 1 tsp garlic powder
• Salt and pepper
• 1 lb green beans, trimmed
• 1 tbsp butter
• 1 tbsp lemon juice

Instructions:

1. Preheat oven to 400°F (200°C).
2. Season chicken thighs with olive oil, paprika, garlic powder, salt, and pepper.
3. Arrange chicken thighs on a baking sheet and bake for 35-40 minutes, until skin is crispy and chicken is cooked through.
4. While chicken bakes, steam or sauté green beans with butter, salt, and pepper for 5-7 minutes until tender.
5. Drizzle green beans with lemon juice and serve with chicken.

13. Vegetarian Chili with Beans and Lentils

Ingredients:

• 1 cup dried lentils, rinsed
• 1 onion, diced
• 2 cloves garlic, minced
• 1 red bell pepper, diced
• 2 cans (15 oz) diced tomatoes
• 2 cups vegetable broth
• 1 can kidney beans, drained and rinsed
• 1 can black beans, drained and rinsed
• 1 tbsp chili powder
• 1 tsp cumin
• 1 tsp paprika
• Salt and pepper to taste

Instructions:

1. In a large pot, sauté onion and garlic in olive oil until softened.
2. Add bell pepper, chili powder, cumin, and paprika, and cook for 2-3 minutes.
3. Stir in lentils, diced tomatoes, vegetable broth, kidney beans, black beans, salt, and pepper.
4. Bring to a boil, then reduce heat and simmer for 30-40 minutes, until lentils are tender and the chili thickens.
5. Serve hot with toppings like sour cream, shredded cheese, and cilantro.

14. Pork Tenderloin with Roasted Sweet Potatoes

Ingredients:

• 1 pork tenderloin (about 1 lb)
• 2 tbsp olive oil
• 2 cloves garlic, minced
• 1 tsp rosemary, chopped
• 1 tsp thyme
• Salt and pepper
• 2 large sweet potatoes, peeled and diced

Instructions:

1. Preheat oven to 400°F (200°C).
2. Rub the pork tenderloin with olive oil, garlic, rosemary, thyme, salt, and pepper.
3. Arrange pork tenderloin on a baking sheet and surround it with diced sweet potatoes.
4. Roast for 25-30 minutes, or until pork reaches an internal temperature of 145°F (63°C).
5. Let the pork rest for 5 minutes before slicing. Serve with roasted sweet potatoes.

15. Grilled Turkey Burgers with Avocado

Ingredients:

• 1 lb ground turkey
• 1/4 cup breadcrumbs
• 1 egg
• 1 tsp garlic powder
• Salt and pepper
• 2 ripe avocados, sliced
• 4 whole-wheat burger buns
• Lettuce and tomato for garnish

Instructions:

1. Preheat the grill to medium-high heat.
2. Mix ground turkey, breadcrumbs, egg, garlic powder, salt, and pepper in a bowl. Form into 4 burger patties.
3. Grill turkey burgers for 5-7 minutes per side, until fully cooked.
4. Toast burger buns on the grill for 1-2 minutes.
5. Assemble burgers by placing a turkey patty on each bun, topping with avocado slices, lettuce, and tomato.

16. Roasted Chicken with a Side of Sautéed Spinach

Ingredients:

• 1 whole chicken (about 3 lbs)
• 2 tbsp olive oil
• 1 lemon, halved
• 4 sprigs rosemary
• Salt and pepper
• 1 lb fresh spinach
• 2 cloves garlic, minced

Instructions:

1. Preheat oven to 425°F (220°C).
2. Season chicken with olive oil, salt, pepper, and stuff the cavity with lemon halves and rosemary.
3. Roast the chicken for 1 hour 15 minutes, or until the internal temperature reaches 165°F (74°C).
4. In a pan, sauté garlic in olive oil until fragrant. Add spinach and cook until wilted.
5. Serve chicken with sautéed spinach.

17. Grilled Cod with Broccoli and Cauliflower Mash

Ingredients:

• 4 cod fillets
• 2 tbsp olive oil
• 1 tsp garlic powder
• Salt and pepper
• 2 cups broccoli florets
• 2 cups cauliflower florets
• 1/4 cup heavy cream (or dairy-free alternative)
• 1 tbsp butter (optional)

Instructions:

1. Preheat grill to medium heat.
2. Season cod fillets with olive oil, garlic powder, salt, and pepper.
3. Grill the cod for 4-5 minutes per side, or until it flakes easily with a fork.
4. Steam the broccoli and cauliflower until tender (about 10 minutes).
5. Mash the cauliflower and broccoli together with heavy cream and butter. Season with salt and pepper.
6. Serve grilled cod on top of the mash.

18. Cauliflower Crust Pizza with Mushrooms and Cheese

Ingredients:

• 1 medium cauliflower head, grated
• 1 egg
• 1 cup shredded mozzarella cheese
• 1/4 cup grated Parmesan cheese
• 1 tsp dried oregano
• Salt and pepper
• 1/2 cup pizza sauce
• 1 cup sliced mushrooms
• 1/4 cup shredded mozzarella (for topping)

Instructions:

1. Preheat oven to 400°F (200°C).
2. Steam cauliflower until soft, then pulse in a food processor to make cauliflower rice. Squeeze out excess moisture using a clean towel.
3. Mix cauliflower rice with egg, mozzarella, Parmesan, oregano, salt, and pepper to form a dough.
4. Spread dough onto a parchment-lined baking sheet and bake for 15-20 minutes, or until golden brown.
5. Top with pizza sauce, mushrooms, and extra mozzarella cheese. Bake for another 10 minutes until cheese is bubbly and golden.
6. Slice and serve hot.

19. Chicken Cacciatore with Zucchini Noodles

Ingredients:

• 4 chicken thighs, bone-in, skinless
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 can (14 oz) crushed tomatoes
• 1/2 cup dry white wine
• 1 tsp oregano
• 1 tsp basil
• 1/2 tsp red pepper flakes
• Salt and pepper
• 4 zucchini, spiralized into noodles

Instructions:

1. Heat olive oil in a large pan over medium heat. Brown chicken thighs on both sides, about 5 minutes per side.
2. Add onion and garlic to the pan and cook until softened, about 3 minutes.
3. Pour in crushed tomatoes, wine, oregano, basil, red pepper flakes, salt, and pepper. Simmer for 25-30 minutes until the chicken is tender.
4. Spiralize the zucchini into noodles and sauté them in a pan for 2-3 minutes until just tender.
5. Serve the chicken cacciatore over zucchini noodles.

20. Eggplant Parmesan (Low-Carb Version)

Ingredients:

• 2 medium eggplants, sliced into 1/2-inch rounds
• 1 cup almond flour
• 1 tsp garlic powder
• 1 tsp dried oregano
• 1 egg, beaten
• 1 cup marinara sauce (low-carb)
• 2 cups shredded mozzarella cheese
• 1/4 cup grated Parmesan cheese
• Fresh basil for garnish

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a shallow bowl, combine almond flour, garlic powder, oregano, salt, and pepper.
3. Dip each eggplant slice into the egg, then coat in the almond flour mixture.
4. Arrange eggplant slices on a baking sheet and bake for 20-25 minutes until golden brown.
5. In a baking dish, layer eggplant slices, marinara sauce, mozzarella, and Parmesan cheese. Repeat until all ingredients are used.
6. Bake for an additional 15-20 minutes, or until the cheese is melted and bubbly.
7. Garnish with fresh basil and serve.

21. Grilled Veggie and Hummus Wraps

Ingredients:

• 1 zucchini, sliced
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 onion, sliced
• 2 tbsp olive oil
• Salt and pepper
• 1 cup hummus
• 4 whole wheat wraps
• Fresh spinach leaves

Instructions:

1. Preheat grill to medium heat.
2. Toss the zucchini, bell peppers, and onion with olive oil, salt, and pepper.
3. Grill the vegetables for 5-7 minutes until tender and charred.
4. Spread hummus on each wrap, then layer with grilled veggies and fresh spinach.
5. Roll up the wraps and serve immediately.

22. Roast Chicken with Lemon and Herbs

Ingredients:

• 1 whole chicken (about 4 lbs)
• 2 tbsp olive oil
• 1 lemon, halved
• 4 sprigs rosemary
• 1 tsp thyme
• Salt and pepper
• 1/2 cup chicken broth

Instructions:

1. Preheat oven to 425°F (220°C).
2. Season the chicken with olive oil, salt, pepper, thyme, and rosemary. Stuff the cavity with lemon halves and rosemary sprigs.
3. Place the chicken on a roasting pan and pour chicken broth into the bottom of the pan.
4. Roast for 1 hour 15 minutes or until the internal temperature reaches 165°F (74°C).
5. Let the chicken rest for 10 minutes before carving. Serve with the pan juices.

23. Low-Carb Beef Tacos in Lettuce Wraps

Ingredients:

• 1 lb ground beef
• 1 tbsp taco seasoning
• 1/4 cup water
• 1 head iceberg lettuce, leaves separated
• 1/2 cup shredded cheddar cheese
• 1/2 cup diced tomatoes
• 1/4 cup sour cream

Instructions:

1. In a skillet, brown the ground beef over medium heat. Drain excess fat.
2. Add taco seasoning and water, and simmer for 5-7 minutes until the beef is coated in seasoning.
3. Spoon beef mixture into lettuce leaves and top with cheese, tomatoes, and sour cream.
4. Serve immediately.

24. Spicy Shrimp Stir-Fry with Bell Peppers

Ingredients:

• 1 lb shrimp, peeled and deveined
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 onion, sliced
• 2 tbsp soy sauce (low-sodium)
• 1 tbsp sriracha sauce
• 2 tsp sesame oil
• 1 tsp ginger, grated
• 2 cloves garlic, minced

Instructions:

1. In a large skillet, heat sesame oil over medium-high heat. Add shrimp and cook until pink, about 3-4 minutes.
2. Remove shrimp from the pan and set aside. In the same pan, sauté bell peppers, onion, garlic, and ginger for 3-4 minutes until tender.
3. Return shrimp to the pan and stir in soy sauce and sriracha sauce. Cook for an additional 2 minutes, stirring to coat.
4. Serve hot with rice or cauliflower rice.

 

25. Grilled Chicken with Broccoli and Quinoa

Ingredients:

• 4 chicken breasts
• 1 tbsp olive oil
• 1 tsp garlic powder
• Salt and pepper
• 1 cup quinoa
• 2 cups water
• 2 cups broccoli florets
• Lemon wedges for garnish

Instructions:

1. Preheat grill to medium-high heat.
2. Season chicken breasts with olive oil, garlic powder, salt, and pepper.
3. Grill chicken for 6-7 minutes per side, or until fully cooked.
4. Meanwhile, cook quinoa by bringing 2 cups of water to a boil, then adding quinoa. Reduce heat, cover, and simmer for 15 minutes until water is absorbed.
5. Steam broccoli florets for 5-7 minutes until tender.
6. Serve grilled chicken on a bed of quinoa with steamed broccoli on the side. Garnish with lemon wedges.

26. Cabbage Rolls Stuffed with Ground Beef

Ingredients:

• 1 large cabbage
• 1 lb ground beef
• 1 onion, finely chopped
• 1 cup cooked rice
• 1 egg
• 1 tsp garlic powder
• 1 tsp paprika
• Salt and pepper
• 2 cups tomato sauce
• 1 tbsp Worcestershire sauce

Instructions:

1. Boil the cabbage in water for 5-7 minutes until the leaves are soft and pliable. Carefully remove the leaves.
2. In a bowl, mix ground beef, onion, cooked rice, egg, garlic powder, paprika, salt, and pepper.
3. Place a spoonful of the beef mixture in each cabbage leaf and roll up tightly, tucking in the sides.
4. Arrange the cabbage rolls in a baking dish.
5. In a separate bowl, mix tomato sauce and Worcestershire sauce. Pour over the rolls.
6. Cover and bake at 375°F (190°C) for 45 minutes to 1 hour, or until the beef is fully cooked.
7. Serve hot.

27. Stuffed Pork Chops with Apple and Sage

Ingredients:

• 4 bone-in pork chops
• 2 apples, diced
• 1/2 cup breadcrumbs
• 1/4 cup grated Parmesan cheese
• 1/4 cup fresh sage, chopped
• 1 tbsp olive oil
• Salt and pepper
• 1/2 cup chicken broth

Instructions:

1. Preheat oven to 375°F (190°C).
2. Slice a pocket into the pork chops, being careful not to cut all the way through.
3. In a bowl, combine diced apples, breadcrumbs, Parmesan, sage, salt, and pepper.
4. Stuff the pork chops with the apple mixture and secure with toothpicks.
5. Heat olive oil in an oven-safe skillet over medium-high heat. Brown the pork chops on both sides for about 4 minutes each.
6. Pour chicken broth into the skillet, cover, and bake for 25-30 minutes until the pork is fully cooked.
7. Serve hot with pan juices.

28. Lamb Shank Stew with Roasted Veggies

Ingredients:

• 2 lamb shanks
• 2 tbsp olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 garlic cloves, minced
• 4 cups beef broth
• 1 can (14 oz) crushed tomatoes
• 2 tsp dried rosemary
• 1 tsp thyme
• Salt and pepper
• 1 cup red wine (optional)
• 1 lb potatoes, diced
• 1 cup peas

Instructions:

1. Preheat oven to 350°F (175°C).
2. In a large Dutch oven, heat olive oil over medium-high heat. Brown lamb shanks on all sides for about 8 minutes.
3. Remove lamb and set aside. Add onion, carrots, celery, and garlic to the pot and sauté for 5 minutes.
4. Pour in beef broth, crushed tomatoes, rosemary, thyme, salt, and pepper. Stir to combine.
5. Return lamb shanks to the pot, cover, and roast for 2 hours, adding red wine halfway through (if using).
6. In the last 30 minutes, add diced potatoes and continue roasting until tender.
7. Add peas and cook for an additional 5 minutes.
8. Serve the stew with lamb shank, vegetables, and broth.

29. Turkey and Vegetable Stuffed Peppers

Ingredients:

• 4 large bell peppers, tops cut off and seeds removed
• 1 lb ground turkey
• 1 onion, chopped
• 1 zucchini, diced
• 1 cup cooked rice
• 1/2 cup shredded cheese (optional)
• 1 cup marinara sauce
• 1 tsp garlic powder
• Salt and pepper

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a skillet, sauté onion and zucchini in olive oil until softened.
3. Add ground turkey to the skillet, cooking until browned. Stir in cooked rice, marinara sauce, garlic powder, salt, and pepper.
4. Stuff each bell pepper with the turkey mixture.
5. Place stuffed peppers in a baking dish and cover with foil. Bake for 30 minutes.
6. If using cheese, sprinkle on top of each pepper and bake uncovered for an additional 10 minutes until the cheese is melted.
7. Serve hot.

30. Baked Trout with Cauliflower Mash

Ingredients:

• 4 trout fillets
• 2 tbsp olive oil
• 1 tsp garlic powder
• Salt and pepper
• 1 head cauliflower, chopped
• 1/4 cup heavy cream
• 1 tbsp butter
• 1 tbsp chopped fresh parsley (for garnish)

Instructions:

1. Preheat oven to 400°F (200°C).
2. Season trout fillets with olive oil, garlic powder, salt, and pepper.
3. Bake trout for 12-15 minutes until flaky and cooked through.
4. Meanwhile, steam cauliflower until tender, about 10 minutes.
5. Mash cauliflower with heavy cream and butter, and season with salt and pepper.
6. Serve the baked trout on a bed of cauliflower mash, garnished with parsley.

31. Grilled Chicken with Sweet Potato Fries

Ingredients:

• 4 chicken breasts
• 2 tbsp olive oil
• Salt and pepper
• 2 large sweet potatoes, peeled and cut into fries
• 1 tsp paprika
• 1 tsp garlic powder

Instructions:

1. Preheat grill to medium-high heat.
2. Toss sweet potato fries with olive oil, paprika, garlic powder, salt, and pepper.
3. Bake fries on a parchment-lined baking sheet at 400°F (200°C) for 20-25 minutes, flipping halfway through.
4. Meanwhile, grill chicken breasts for 6-7 minutes per side, or until fully cooked.
5. Serve grilled chicken with crispy sweet potato fries on the side.