A vibrant post-workout bowl featuring tender teriyaki-glazed chicken over fluffy quinoa with edamame and broccoli — balanced protein and moderate-GI carbs to support blood sugar stability after exercise.
Rinse the quinoa under cold water. Combine with 320ml water in a saucepan, bring to a boil, reduce heat, cover, and simmer for 15 minutes until water is absorbed. Remove from heat and let steam, covered, for 5 minutes. Fluff with a fork.
In a small bowl, whisk together the tamari, honey, rice vinegar, minced garlic, and grated ginger to make the teriyaki sauce. Set aside.
Cut the chicken breasts into bite-sized pieces. Heat half the sesame oil in a large non-stick skillet or wok over medium-high heat. Add the chicken and cook for 5–6 minutes, stirring occasionally, until golden and cooked through.
Pour the teriyaki sauce over the chicken, stir to coat, and cook for 1–2 more minutes until the sauce thickens and glazes the chicken. Remove from heat.
While the chicken cooks, steam or blanch the broccoli florets and edamame for 3–4 minutes until tender-crisp. Drain well.
Divide the quinoa evenly among 4 bowls. Top each with the teriyaki chicken, broccoli, and edamame. Drizzle with the remaining sesame oil.
Garnish with sesame seeds and sliced spring onions. Serve immediately or store portioned in airtight containers in the fridge for up to 3 days.
Quinoa has a lower glycemic index than white rice (GI ~53), meaning it raises blood sugar more slowly — a key advantage for people with diabetes. The high protein content from chicken and edamame further blunts the glucose response, making this an ideal post-workout meal. Keep the honey to just 1 tbsp for the whole batch to maintain the teriyaki flavour without unnecessary glucose load. Use your usual dosing method agreed with your care team to determine your bolus dose — the moderate GI and high protein may require a slightly extended or split bolus. Log this meal in your food journal to track your post-workout blood sugar pattern.
