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Eat Well Recipe: Fresh Mahi-Mahi Tacos - Dinner

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  Fresh Mahi-Mahi Tacos These tacos feature lean protein and vibrant flavours, making them a satisfying, nutrient-dense meal. Ingredients 1 lb Mahi-Mahi fillets , cubed 1 tbsp Olive oil 1 tsp Each: Cumin, smoked paprika, garlic powder 8 Small corn tortillas Toppings: Shredded cabbage, sliced radish, fresh cilantro, lime wedges Sauce: Greek yogurt mixed with lime juice and hot sauce Instructions Season: Toss fish cubes with olive oil and spices until evenly coated. Sear: Heat a non-stick skillet over medium-high. Cook fish for 3–4 minutes per side until opaque and slightly charred. Warm: Lightly toast corn tortillas in a dry pan until pliable. Assemble: Layer fish into tortillas, top with cabbage and radish, and drizzle with the yogurt lime sauce. Tips for Success & Health To keep this meal diabetes-friendly , prioritise high-fibre components. Use corn tortillas or lettuce wraps instead of flour to reduce the glycemic load . The cabbage slaw provides essential crun...
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Eat Well Recipe: Zesty Lemon Chicken Piccata - Dinner

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  Zesty Lemon Chicken Piccata This classic Italian dish is naturally high in protein and can be easily adapted into a heart-healthy , diabetes-friendly staple. Ingredients 1 lb Chicken breast, thinned and halved 2 tbsp Whole wheat flour (for light dusting) 1 tbsp Olive oil 1/4 cup Low-sodium chicken broth 3 tbsp Fresh lemon juice 2 tbsp Capers, drained 2 cloves Garlic, minced Fresh parsley , chopped Instructions Dredge: Lightly dust chicken with a thin layer of flour, shaking off any excess. Sear: Heat oil in a skillet over medium-high. Brown chicken for 3 minutes per side until cooked through; remove from pan. Deglaze: In the same pan, sauté garlic, then add broth, lemon juice, and capers. Simmer for 2 minutes to reduce. Finish: Return chicken to the pan, spooning the sauce over the top. Garnish with parsley. Tips for Success & Health To keep this dish diabetes-friendly, use a minimal dusting of whole wheat or almond flour instead of heavy breading to reduce ref...
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Eat Well Recipe: High-Protein Quinoa Ratatouille - Dinner

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  High-Protein Quinoa Ratatouille This classic French vegetable stew is elevated with a quinoa base , providing a complete plant-based protein profile and excellent fibre content. Ingredients 1 cup Quinoa, rinsed 2 cups Low-sodium vegetable broth 1 each: Eggplant, zucchini, yellow squash (sliced into rounds) 2 large Tomatoes, sliced 3 cloves Garlic, minced 2 tbsp Olive oil Fresh herbs: Thyme, rosemary, and basil Instructions Cook Quinoa: Simmer quinoa in broth for 15 minutes until fluffy; spread onto the bottom of a baking dish. Layer: Arrange vegetable rounds in an alternating pattern over the quinoa. Season: Whisk oil, garlic, and herbs; drizzle over the vegetables. Bake: Cover and bake at 375°F (190°C) for 30 minutes , then uncover and bake for 10 more minutes until tender. Tips for Success & Health To support blood sugar management , the high-fibre quinoa is a superior choice over white rice or bread, as it slow-releases glucose into the bloodstream . Using ...
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Eat Well Recipe: Roasted Duck Breast with Balsamic Glaze - Dinner

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  Roasted Duck Breast with Balsamic Glaze Crispy skin and tender meat make this a sophisticated yet simple protein-rich dish. Ingredients 2 Duck breasts (scored) 1/2 tsp Sea salt & cracked black pepper 1 clove Garlic, smashed 1 sprig Fresh rosemary 1 tbsp Balsamic vinegar (no added sugar) Instructions & Method Prep: Score the duck skin in a diamond pattern without cutting the meat. Season both sides. Sear: Place duck skin-side down in a cold skillet. Turn heat to medium-low. Render the fat for 8–10 minutes until the skin is golden and crispy. Aromatics: Flip the breast. Add garlic and rosemary to the pan, spooning the liquid over the meat for 2 minutes. Finish: Transfer to a 200°C oven for 4–6 minutes (for medium-rare). Rest for 5 minutes before slicing. Tips for Success & Health To support blood sugar management and general wellness, focus on portion control and fat reduction . While duck is a high-quality protein, the skin contains significant saturated f...
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Eat Well Recipe: Moroccan Chickpea & Vegetable Tagine - Dinner

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  Moroccan Chickpea & Vegetable Tagine This plant-based dish is a powerhouse of flavour and nutrition, using aromatic spices to create a satisfying, fibre-rich meal. Ingredients 2 cans (400g) Chickpeas, rinsed and drained 1 large Red onion, diced 2 Carrots, sliced into rounds 1 Zucchini, chopped 1 cup Pumpkin or sweet potato, cubed 1 can (400g) Diced tomatoes 500ml Low-sodium vegetable broth 2 tsp Ras el Hanout (or a mix of cumin, ginger, and cinnamon) 1 tbsp Olive oil Fresh cilantro for garnish Instructions & Method Sauté: Heat olive oil in a large pot or tagine. Sauté onion and carrots for 5 minutes until softened. Spice: Stir in the Ras el Hanout spices and garlic; cook for 1 minute until fragrant. Simmer: Add chickpeas, zucchini, pumpkin, tomatoes, and broth. Bring to a boil, then reduce heat. Cook: Cover and simmer for 25–30 minutes until the vegetables are tender and the sauce has thickened. Finish: Season with a squeeze of lemon and garnish with fresh...
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