Description: Quick seared chicken breasts with smoked paprika and bright lemon-garlic, served with fiber-rich sautéed greens and a low-GI lentil–cauliflower mash to keep carbs steady.

Ingredients (with estimated Glycemic Index):

• 2 boneless skinless chicken breasts (about 6 oz each) — GI: 0
• 1 tsp smoked paprika — GI: 0
• 1/2 tsp ground black pepper — GI: 0
• 1/2 tsp garlic powder — GI: 0
• 1 tbsp olive oil — GI: 0
• 1 lemon (zest + 1 tbsp juice) — GI: 20
• 2 cups cauliflower florets — GI: 15
• 1/2 cup cooked green lentils (drained, from low-sodium pack) — GI: 21
• 2 cups mixed leafy greens (spinach/kale) — GI: 0
• 1 clove fresh garlic, minced — GI: 0
• 1 tsp Dijon mustard (low-sodium) — GI: 0
• Fresh parsley, chopped (optional) — GI: 0
• Salt substitute or just a light pinch of salt (low-sodium) — GI: 0

Cooking instructions:

1. Prep: Pat chicken dry; mix smoked paprika, pepper, garlic powder and lightly rub over both sides. Zest lemon and halve—reserve juice.
2. Start mash: Steam cauliflower until very tender (6–8 min). Meanwhile heat 1 tbsp olive oil in a large nonstick skillet over medium-high.
3. Sear chicken: When oil shimmers, add breasts. Cook 4–5 min per side until golden and internal temp 165°F (74°C). Remove to rest 5 min; squeeze 1/2 lemon over them.
4. Mash: In a food processor or with a hand masher, combine steamed cauliflower + cooked lentils + lemon zest + 1 tsp Dijon + black pepper; pulse/mas h to textured consistency. Add a splash of water if needed. Adjust lemon and pepper to taste.
5. Sauté greens: In same skillet over medium, add a scant tsp oil if needed, sauté minced garlic 30 sec, add greens, cook 2–3 min until wilted. Finish with a squeeze of the remaining lemon and chopped parsley.
6. Plate: 1/2 mash per plate, sliced chicken breast atop, greens on side. Serve immediately.

Flavor profile: Smoky from paprika, bright citrus lift, savory garlic; lentils add earthy balance.

Serving size: Serves 2.

Nutritional facts (per serving, AI-estimated; FDA-style): | Amount per serving | | | Calories | ~360 kcal | | Total Fat | ~12 g | | Saturated Fat | ~2 g | | Cholesterol | ~75 mg | | Sodium | ~180 mg (low-sodium) | | Total Carbohydrate | ~28 g | | Fiber | ~9 g | | Total Sugars | ~4 g | | Added Sugars | 0 g | | Protein | ~36 g | | Vitamin D | small | | Calcium | moderate | | Iron | moderate | Disclaimer: Nutritional facts are AI-generated and not guaranteed accurate.

Type-2 Diabetic Friendly explanation: High-protein chicken and fiber-rich lentils/cauliflower slow carb absorption and help glycemic control; low added sugars and reduced sodium keep it heart-healthy.