2019-11-01 Diabetic Living Australia

COOKING All our recipes are designed for a fan-forced oven. If you have a conventional oven, you’ll need to

increase the temperature by 10-20°C, depending on your oven. All recipes are tested in a 1000W microwave oven.

FREEZING Pack individual serves into airtight containers. Label with the recipe name and date. Main meals

will generally freeze for three to six months, with three being optimal. To reheat, put the dish in the fridge overnight

to defrost (never leave it on the bench overnight) or defrost on low/30% in the microwave. Reheat on the stove, in

the oven, or microwave it on medium/50%, depending on the dish.

GLUTEN FREE When a recipe ingredient is tagged ‘gluten free’ it may either be branded gluten free or gluten

free by ingredient – please check the label to ensure the product is suitable for you. Note: Some spices carry a ‘may

contain’ statement. It is important to check the label of packaged products to ensure they are gluten free.

LOWER CARB When a recipe is tagged ‘lower carb’ it means it is less than 2 carb exchanges for a main or light meal

and less than 1 carb exchange for a snack or dessert. This may be beneficial for people who are trying to control their type 2

with diet and/or medication. If you are on insulin and planning to follow a lower-carb diet, speak to your care team first.

KEY Freezable Gluten free Gluten-free option Vegetarian Lower carb

BREAKFAST

69 Berry omelette

70 Breakfast smoothie

70 Cinnamon crepes with almonds

and berries

77 Green eggs

71 Hotcakes with mixed berry

compote and ricotta cream

87 60-second brekkie

LIGHT MEALS,

SNACKS &

STARTERS

46 Baked beetroot falafels

87 Berry nutty yoghurt

55 Cajun prawn pizza

47 Chicken satay noodle

salad

43 Curried tofu salad

87 Egg and lettuce wraps

38 Ham, fennel and apple burgers

34 Indian nachos

31 Lemon & yoghurt chicken

flatbreads

45 Peri-peri chicken mozzarella

stacks

57 Pumpkin, chickpea, feta &

pickled radish salad

65 Ricotta, spinach, basil and

lemon dip

46 Roasted veg and feta quinoa

salad

77 Salmon, sesame & asparagus

open sandwich

58 Satay tofu skewers with

Asian greens

87 Stuffed avocado

46 Thai red curry pumpkin

soup

58 Three bean spring

minestrone

38 Turkey bánh mì

MAINS

54 Barbecue chicken pizza

25 BBQ steak with chickpea

& tomato salad

24 Black bean and vegetable

burrito bowl

26 Broccoli, prawn and

mushroom stir-fry

55 Caramelised onion & goat’s

cheese pizza

85 Healthy ‘fried’ chicken with

purple slaw

26 Indian-style chicken with

pickled slaw

37 Lamb, spinach & ricotta

burgers

65 Orange and rosemary

pork

33 Pineapple & pork skewers

25 Ricotta, asparagus and

prosciutto pasta

33 Soy and salmon parcels

72 Spiced yoghurt chicken

tray bake

77 Steak & Vietnamese noodle

salad

32 Sweet potatoes with capsicum

and haloumi

37 Turkey coriander burgers

with guacamole

49 Zesty salmon with roasted

beets & spinach

SIDES

66 Apple, celery, walnut and

rocket salad

66 Cauliflower gratin with

parmesan crumb

32 Cheese & garlic rolls

DESSERTS

80 Berry fro-yo

67 Christmas-style

pudding

80 Easy kiwi sorbet

81 Panna cotta with apricots

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