Health^ Tip
Take^ care^ not^ to^
overcook^ the^ noodles^ as^
this^ may^ increase^the^
glycemic^ index^ (GI)
of^ the^ meal.a baking tray with baking paper
and place a wire rack over the tray.
Lift chicken pieces onto rack. Spray
chicken with cooking spray. Cook
under preheated grill for 8 minutes
on each side or until lightly charred
and cooked through.
4 Serve the chicken with the
steamed vegetables.
HEALTH TIP
The protein found in lean
white meat helps maintain
strong muscles and an
efficient immune system.
VEGIE MEATBALLS WITH
TOMATO COURGETTI
PREP TIME: 15 MINS
COOK TIME: 25 MINS
SERVES 2 (AS A MAIN)
3 cloves garlic
2 tsp olive oil
1 small brown onion, finely chopped
2 tsp balsamic vinegar
½ x 400g can no-added-salt red
kidney beans, rinsed and drained
1 Tbsp beaten egg
1 tsp no-added-salt tomato puree
1 tsp Mexican chilli powder
½ tsp ground coriander
3 tsp almond meal
40g cooked corn kernels
2 tsp chopped thyme leaves
Tomato courgetti
3 tomatoes, chopped
1 tsp no-added-salt tomato puree
1 tsp balsamic vinegar
3 Tbsp water
2 zucchinis, cut into noodles
with a spiraliser or by hand1 Finely chop garlic. Heat oil in a
large non-stick frying pan over
medium heat. Add the onion and
cook, stirring occasionally,
for 7-8 minutes or until the onion
softens. Stir in the vinegar and
cook, stirring, for 2 minutes.
2 Preheat oven to 200°C (fan-
forced). Line a baking tray with
baking paper. Put beans in a bowl
with egg, tomato puree, chilli
powder and coriander.
Mash until smooth. Stir
in the almond meal,
corn, thyme, balsamic
onions and a third of
the chopped garlic.
Mix well and shape
into about 8 balls the
size of a walnut. Place on
the lined tray and bake for
15 minutes or until firm.
3 Meanwhile, to make the tomato
courgetti, put the chopped
tomatoes, tomato puree and
balsamic vinegar in a medium
non-stick frying pan. Add the water
and cook for 4-5 minutes or until
pulpy. Stir in the remaining
chopped garlic and zucchini.
Remove the pan from the heat.
4 Divide the tomato courgetti
between serving plates. Top with
the warm vegie meatballs.Vegie meatballs with
tomato courgetti Pork and prawn noodlesPORK AND PRAWN
NOODLES
PREP TIME: 15 MINS
(+ 15 MINS MARINATING)
COOK TIME: 25 MINS
SERVES 4 (AS A MAIN)3 Tbsp teriyaki sauce
½ tsp Chinese five-spice powder
2 tsp Madras curry powder
300g pork fillet, trimmed
of any fat
140g fresh egg noodles
1 Tbsp olive oil
700g mixed stir-fry vegetables
100g peeled, cooked small
prawns1 Combine the teriyaki sauce,
five-spice powder and curry
powder in a small bowl. Add half
the marinade to the pork, turning
to coat. Set aside for 15 minutes
to marinate.
2 Preheat oven to 180°C (fan-
forced). Line a baking tray with
baking paper. Remove pork from
the marinade and put on lined tray.
Bake for 15 minutes or until
the pork is just cooked.
Transfer to a plate,
cover loosely with
foil and set aside.
3 Meanwhile,
cook the noodles
following pack
instructions, but
reduce cooking time
by 1 minute. Refresh in
cold water and drain very well.
4 Heat a large non-stick frying
pan or wok over medium-high
heat. Add the oil and heat until it
starts to smoke. Add the vegies
and stir-fry for 3-4 minutes or
until tender crisp.
5 Cut the pork in half lengthways,
then thinly slice. Add the pork to
the pan with the prawns, noodles
and remaining marinade. Stir-fry
for 2-3 minutes or until heated
through. Serve. ■diabetic living JULY/AUGUST 2019 39