Name: Locro (Squash & Corn Stew) + Salad
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 2 servings
Cuisine: Latin American
Ingredients: 1 cup butternut squash, peeled and cubed; 1/2 cup fresh or frozen corn kernels; 2 cups low-sodium chicken broth; 1/4 cup onion, finely chopped; 1 tsp garlic cloves, minced; 1 tbsp olive oil; 1/2 tsp cumin powder; 1/4 tsp chili powder (optional for heat); 2 tbsp fresh cilantro, chopped; 1 tbsp lime juice; 2 cups mixed greens (spinach, arugula); 1/2 cup cherry tomatoes, halved; 1/2 cup cucumber, sliced; 1/4 cup avocado, diced; 1 tbsp extra-virgin olive oil for dressing; 1 tsp apple cider vinegar; 1 pinch stevia or monk fruit sweetener (optional)

Step-by-Step Instructions

1
Heat olive oil in a pot over medium heat; add onion and garlic, sauté 3‑4 minutes until translucent.
2
Stir in cumin and chili powder, cook 30 seconds.
3
Add cubed butternut squash and corn, pour in chicken broth, bring to a boil.
4
Reduce heat, cover and simmer 15‑20 minutes until squash is tender.
5
Blend half of the stew with an immersion blender for a creamy texture, leaving some chunks.
6
Taste and add a pinch of stevia if needed for slight sweetness; stir in lime juice and cilantro.
7
While stew simmers, assemble salad: combine mixed greens, cherry tomatoes, cucumber, and avocado in a bowl.
8
Whisk dressing ingredients (olive oil, apple cider vinegar, lime juice, salt pinch) and drizzle over salad; toss gently.
9
Serve the locro hot alongside the fresh salad.

*Pro Tips

1
Use low‑glycemic butternut squash instead of starchy potatoes
2
Keep the corn portion moderate to control carbs
3
Add extra fiber with greens and avocado to slow glucose absorption

Why It's Diabetic-Friendly

Butternut squash provides fiber and a lower glycemic index than white potatoes; corn is limited to 1/2 cup to keep carbs modest; no added sugars; healthy fats from olive oil and avocado improve satiety and help regulate blood sugar

⚠️ This recipe is AI-generated and screened for general diabetic suitability. It is not medical advice and has not been individually reviewed by a clinician. Ingredient choices and portion sizes affect blood glucose differently for each person — confirm with your doctor or registered dietitian before relying on it, especially if you take insulin or other glucose-lowering medication.

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