RECIPES: Build Your Low-Carb Diabetes Meal Plan

The American Diabetes Association recommends meal planning to make managing diet and blood sugar easier. Their “Diabetes Plate Method” simplifies meals while maintaining healthy portions and proportions of carbohydrates. Each plate consists of half non-starchy vegetables, a quarter carbohydrates and a quarter protein.

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Lemon Chicken with Rosemary and Garlic


juice and zest of 1 lemon

2 cloves garlic (minced)

2 tbsp white wine

2 tsp cornstarch

1 1/4 lbs chicken tenderloins

1/4 tsp salt

1/8 tsp black pepper

2 tbsp olive oil

2 tbsp fresh rosemary


  1. In a small bowl, whisk together the lemon juice, wine, and cornstarch. Set aside.
  2. Sprinkle both sides of the chicken with the salt, black pepper, and lemon zest.
  3. Heat the olive oil in a medium skillet over medium heat. Add the rosemary and garlic and cook until fragrant, 30 seconds. Add the chicken and cook until a thermometer inserted into a chicken tender reaches 165°F, 5 minutes on each side. Add the lemon juice mixture and toss to coat. Continue cooking for 3 minutes; the liquid will slightly thicken. Serve warm.

Pair this protein entrée with a double serving of Collard Greens with Yellow Squash and half of a roasted sweet potato.



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