🧾 Ingredients

Grain Base

• Quinoa or barley – ½ cup (dry)
  (Quinoa = lower GI, gluten-free)

Roasted Vegetables

• Broccoli florets – 1 cup
• Bell peppers – 1 cup
• Zucchini – 1 cup
• Red onion – ½ cup
• Olive oil – 1 tbsp
• Salt & pepper – to taste

Seared Tilapia

• Tilapia fillets – 2 (100–120 g each)
• Olive oil – 1 tsp
• Garlic powder – ½ tsp
• Paprika – ½ tsp
• Lemon juice – 1 tbsp
• Black pepper – to taste

Herbed Yogurt Sauce

• Low-fat Greek yogurt – ½ cup
• Fresh parsley or cilantro – 2 tbsp (chopped)
• Dill or mint – 1 tbsp (optional)
• Lemon juice – 1 tbsp
• Garlic – ½ tsp (grated)
• Salt – a pinch

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👩‍🍳 Instructions

1️⃣ Cook the Grain

• Rinse quinoa/barley well.
• Cook according to package instructions.
• Fluff and set aside.

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2️⃣ Roast the Vegetables

• Preheat oven to 200°C / 400°F.
• Toss vegetables with olive oil, salt, and pepper.
• Roast for 20–25 minutes, turning once, until tender and lightly caramelized.

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3️⃣ Prepare the Tilapia

• Pat fish dry and season with garlic powder, paprika, pepper, and lemon juice.
• Heat olive oil in a pan over medium heat.
• Sear tilapia 3–4 minutes per side until golden and flaky.

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4️⃣ Make the Herbed Yogurt Sauce

• Mix yogurt, herbs, lemon juice, garlic, and salt.
• Chill for 10 minutes for better flavor.

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5️⃣ Assemble the Bowl

• Base: quinoa or barley
• Top with roasted veggies and tilapia
• Drizzle with herbed yogurt sauce

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🥄 Nutrition Highlights (Approx.)

• Protein: ~30 g
• Fiber: ~8–10 g
• Low saturated fat
• Steady blood sugar response

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✅ Diabetic Tips

• Keep grain portion to ½ cup cooked
• Add avocado slices (small amount) for healthy fats
• Avoid sugary sauces or dressings