COOK’S TIPS
- Use the remaining salmon in a
salad or as a sandwich filler. - For an alternative, see above.
NUTRITION INFO
PER SERVE 608kJ, protein 13g, total
fat 5g (sat. fat 2g), carbs 11g, fibre 2g,
sodium 163mg • Carb exchanges ½
- GI estimate medium • Lower carb
BEETROOT, ORANGE
AND GINGER JUICE
PREP TIME: 10 MINS
SERVES 4 (AS A SNACK)
2 (370g) fresh beets, peeled
2 oranges, peel and white pith
removed
3cm piece ginger, peeled
1 Lebanese cucumber, roughly
chopped
Ice cubes, to serve
1 Push the beets, orange, ginger
and cucumber through the chute
of a juicer.
2 Fill 4 glasses with ice cubes. Pour
juice into glasses to serve.NUTRITION INFO
PER SERVE 276kJ, protein 2g, total
fat 0g (sat. fat 0g), carbs 12g, fibre 4g,
sodium 45mg • Carb exchanges 1- GI estimate low • Gluten free
- Lower carb
CURRIED TUNA AND
CUCUMBER BITES
PREP TIME: 10 MINS
SERVES 2 (AS A SNACK)1 large Lebanese cucumber, cut in
half lengthways
95g can tuna in springwater,
drained
1 Tbsp 97% fat-free or gluten-free
mayonnaise
1 Tbsp shredded flat-leaf parsley
1 /4 tsp curry powder or gluten-free
curry powder
1 green shallot, thinly sliced
diagonally
Freshly ground black pepper
Lemon wedges, to serve (optional)1 Using a small spoon, scoop the
seeds out of the cucumber halves.
2 Put tuna in a small bowl, then
flake with a fork. Add mayonnaise,
parsley, curry powder and shallot.
Season with pepper. Stir well to
combine.3 Spoon tuna mixture into the
cucumber halves. Cut into halves
to serve. Serve with lemon
wedges, if you like.NUTRITION INFO
PER SERVE 365kJ, protein 12g,
total fat 2g (sat. fat 0g), carbs 5g,
fibre 1g, sodium 310mg- Carb exchanges ½
- GI estimate low
- Gluten-free option
- Lower carb
SPICY POPCORN
PREP TIME: 5 MINS
COOK TIME: 5 MINS
SERVES 4 (AS A SNACK)60g (1/4 cup) popping corn
10g light margarine, melted
2 tsp salt-reduced taco seasoning
or gluten-free taco seasoning1 Cook popping corn in electric
air-popper or in a microwave
popcorn maker.
2 Add margarine and seasoning
to the popcorn. Toss to coat.
Serve.COOK’S TIP
Keep popcorn in an airtight
container for up to 1 week. ■NUTRITION INFO
PER SERVE 149kJ, protein 1g,
total fat 1g (sat. fat 0g), carbs 5g,
fibre 1g, sodium 118mg- Carb exchanges ½ • GI estimate low
• Gluten-free option • Lower carb (^)
Chicken & avo muffins
Replace the salmon with 25g
cooked and shredded, skinless
and boneless chicken. Top each
muffin half with 1 thin slice of
avocado, then the cheese.
Continue grilling as in Step 2.
NUTRITION INFO
PER SERVE 650kJ, protein 11g,
total fat 7g (sat. fat 2g), carbs
11g, fibre 3g, sodium 151mg
- Carb exchanges ½ • GI estimate
medium • Lower carb
Beetroot, orange and ginger juice Curried tuna and cucumber bites Spicy popcorndiabetic living JULY/AUGUST 2019 65