Diabetes-Friendly Quinoa Deli Salad

Introduction:

Enjoy the delightful flavors of a deli salad without compromising your health. This quinoa deli salad is thoughtfully crafted to be diabetes-friendly, incorporating nutrient-rich ingredients and mindful portions to ensure satisfaction without excessive sodium. It's not only a tasty dinner option but also a perfect choice for a delicious and balanced lunch the following day.

Ingredients:

• 3 cups coarsely chopped Bibb, Boston, or butterhead lettuce
• ¼ cup thinly sliced red bell pepper
• 2 tablespoons red-wine vinaigrette, divided (see Tip)
• ¼ cup cooked quinoa
• ½ cup canned low-sodium chickpeas, rinsed
• ¼ cup drained canned artichoke hearts, quartered
• 1 slice low-sodium deli ham, diced (1 oz.)
• 2 tablespoons shredded low-moisture, part-skim mozzarella cheese (1/2 oz.)

Directions:

1. Toss the lettuce and red bell pepper with 1 tablespoon plus 1 teaspoon of vinaigrette. Place the mixture on a 9-inch plate.
2. Toss the cooked quinoa and chickpeas with the remaining 2 teaspoons of vinaigrette. Place this mixture on top of the lettuce and pepper.
3. Top the salad with artichokes, diced ham, and shredded mozzarella.

Diabetes-Friendly Features:

• Limited Sodium: The recipe is mindful of sodium intake, crucial for individuals managing diabetes and promoting heart health.
• Quinoa and Chickpeas: High-fiber quinoa and protein-packed chickpeas contribute to a slower rise in blood sugar levels.
• Vegetable Variety: Bell peppers and lettuce provide essential vitamins and minerals with minimal impact on blood glucose.
• Lean Protein: Low-sodium deli ham adds protein without excessive saturated fat.
• Modest Cheese Portion: Shredded low-moisture, part-skim mozzarella enhances flavor without contributing excessive calories or sodium.

Tip:

Create a quick homemade red-wine vinaigrette by whisking together 2 tablespoons red-wine vinegar, 1/8 teaspoon each of salt and pepper, and slowly incorporating 1/4 cup extra-virgin olive oil until blended. Extra dressing can be refrigerated for up to 5 days.