Published on: July 27, 2026
Blood Sugar Friendly
High Protein
Low Glycemic
Ingredients
Chicken, breast
2
piece
Lentils
1
cup
Onion
1
piece
Garlic
2
clove
Oil, olive
2
tablespoon
Lemon juice
1
tablespoon
Parsley
2
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Spinach
1
cup
Carrot
1
piece
Instructions
1
Rinse lentils under cold water and drain. Place in a pot with 2 cups of water, bring to a boil, then simmer for 20 minutes until tender. Drain and set aside.
2
Season chicken breasts with salt and pepper. Heat 1 tablespoon olive oil in a skillet over medium heat. Cook chicken for 6-7 minutes per side until fully cooked. Remove from pan and let rest for 5 minutes before slicing.
3
In the same skillet, add remaining olive oil. Sauté chopped onion and minced garlic for 3-4 minutes until softened.
4
Add cooked lentils to the skillet and stir to combine with onions and garlic. Cook for 2-3 minutes to warm through.
5
Slice cooked chicken breast into strips. Add to the lentil mixture and gently toss to combine.
6
Add baby spinach and grated carrot to the skillet. Cook for 2 minutes until spinach wilts.
7
Remove from heat. Stir in lemon juice and chopped fresh parsley. Taste and adjust seasoning if needed.
8
Divide mixture between two bowls and serve immediately.
Nutrition
530 kcal
Calories
79 g
Protein
65 g
Carbohydrates
31 g
Fiber
6 g
Sugar
41 g
Fat
8 g
Saturated fat
1.3 g
Salt
Why this recipe fits you
- Rich in fiber from lentils and vegetables.
- Includes colorful plant foods that support dietary diversity.
- Balanced with protein, healthy fats, and slow carbohydrates.
88%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
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FAQ
Is this recipe good for blood sugar control?
Yes. It combines lean chicken, lentil fiber, and vegetables to provide protein and fiber that help steady blood sugar. Watch portion sizes and pair it with non-starchy vegetables.
How many servings does it make?
Two servings; each bowl is one serving.
What substitutions work if I don’t eat meat or dairy?
For vegetarian/vegan: replace chicken with extra lentils, chickpeas, or sautéed mushrooms. The recipe is dairy-free as written.
How should I store leftovers?
Cool and refrigerate up to 3–4 days; reheat gently. Cooked lentils can be prepared in advance or frozen for longer storage.
Are there common allergens or dietary considerations?
Contains chicken and lentils. Gluten-free as written. If you’re sensitive to onion or garlic, adjust accordingly and avoid cross-contamination.
Can I cut the cook time?
Yes—soak lentils beforehand or use pre-cooked lentils; or use red lentils, which cook in about 10 minutes.
How can I adapt this for different diets?
For lower-carb options: reduce lentils or add more non-starchy vegetables. For vegan: replace the chicken with more lentils or tofu.
Is this recipe good for meal prep?
Yes, it stores well in the fridge and can be divided into two portions for quick weeknight dinners.
How should I adjust seasoning if it tastes bland?
Add more lemon juice, parsley, salt, and pepper. You can also try cumin, paprika, or chili flakes.
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