Diabetic Living Australia - July-August 2018

ADDITIONAL INFORMATION

ALISON ROBERTS, SHANNON LAVERY (DIETITIAN)

ADDITIONAL PHOTOGRAPHY

GETTY IMAGES

(whisking sauce before serving)

and steamed vegetables.

COOK’S TIP

Chicken drumettes are available

at chicken shops or the deli

section of the supermarket.

CHICKPEA AND

VEGIE PITAS WITH

CREAMY AVOCADO

DRESSING

PREP: 20 MINS

COOK TIME: 9 HOURS (LOW)

OR 4 1 / 2 HOURS (HIGH)

SERVES 8 (AS A LIGHT MEAL)

450g dried chickpeas, rinsed

and drained

1.75L (7 cups) water

1 large brown onion, quartered

4 cloves garlic, crushed

2 cups chopped spinach

1 cup halved cherry tomatoes

4 green shallots, sliced

4 pita bread rounds, halved

crossways and warmed

Creamy avocado dressing

½ avocado, peeled, chopped

130g (½ cup) fat-free Greek-style

natural yoghurt

1 tsp red wine vinegar

½ cup chopped basil

1⁄4 cup chopped chives

1 Put the chickpeas in a slow

cooker. Add the water, onion

and 3 garlic cloves. Cover and

cook on low-heat setting for

9 hours or high-heat setting for

41 / 2 hours, or until tender. Drain

and rinse the beans. Cool. Discard

the onion and garlic. Reserve half

the cooked chickpeas for another

use (see Cook’s Tip).

2 To make creamy avocado

dressing, put avocado, yoghurt,

vinegar and remaining garlic in a

food processor. Cover and process

until smooth. Add basil and chives.

Cover and process until combined.

3 Put the remaining cooked

chickpeas, spinach, tomatoes and

shallots in a large bowl. Toss to

combine. Spoon mixture evenly

between pita halves. Spoon over

the dressing and serve. ■

THAI CHICKEN WINGS

WITH PEANUT SAUCE

PREP TIME: 25 MINS

COOK TIME: 6 HOURS (LOW)

OR 3 HOURS (HIGH)

SERVES 12 (2 WINGS EACH,

AS A LIGHT MEAL)

24 chicken drumettes, skin

removed (see Cook’s Tip)

60ml (1⁄4 cup) water

1 Tbsp fresh lime juice

1⁄4 tsp ground ginger

150g chopped vegies (such as

broccoli, cauliflower and carrot),

per person, steamed, to serve

Peanut sauce

125g (1/2 cup) smooth no-added

salt or sugar peanut butter

125ml (1/2 cup) water

2 Tbsp salt-reduced soy sauce

or gluten-free soy sauce

2 cloves garlic, crushed

1 /2 tsp ground ginger

Pinch chilli flakes

1 Put the chicken, water,

lime juice and ginger in a slow

cooker. Cover and cook on

low-heat setting for 6 hours or

high-heat setting for 3 hours.

2 Meanwhile, to make the

peanut sauce; put all the

ingredients in a small saucepan.

Whisk over medium heat

until well combined.

3 Drain the chicken, discarding

the cooking liquid. Toss the

chicken with half of the peanut

sauce. Serve immediately or

return to the slow cooker and

keep warm, covered, on low-heat

setting for up to 1 hour. Serve

with the remaining peanut sauce

The

chickpeas

in these

pitas are

as filling

as meat

Cook’s Tip

To freeze remaining cooked

chickpeas, scatter loosely into a

baking dish and freeze until firm.

Transfer to a freezer bag. Seal

and freeze for up to 3 months.

To boost the fibre, replace

the white pita rounds

with wholemeal.

diabetic living JULY/AUGUST 2018 49