Diabetic Living Australia - July-August 2018

WORDS

CAITLYN DIIMIG

RECIPES

AMY RIOLO, ALISON ROBERTS,

SHANNON LAVERY (DIETITIAN)

PHOTOGRAPHY

BLAINE MOATS

STYLING

 JENNIFER PETERSON

100g (1/2 cup) pearl barley

2 Tbsp shredded basil

1 small Lebanese cucumber,

coarsely grated

260g (1 cup) low-fat Greek-style

natural yoghurt

2 Tbsp chopped dill

2 zucchini, halved lengthways,

thickly sliced

2 capsicum, cut into 2.5cm pieces

1 small red onion, cut into

8 wedges

Lemon wedges and extra

cucumber slices, to serve

(optional)

1 Combine the lemon juice, oil,

parsley and garlic in a shallow

dish. Season with pepper. Add

chicken and turn to coat. Cover

and marinate in the fridge for up

to 2 hours.

2 Cut half of the tomatoes in

half. Put the halved tomatoes,

water, barley and basil in a small

saucepan. Cover and bring to the

boil. Reduce heat to medium-low

and simmer, covered, for

45 minutes or until the barley is

tender and the water is absorbed.

3 Press the cucumber through

a sieve to remove as much liquid

as possible. Transfer to a small

bowl. Stir in the yoghurt and dill.

4 Meanwhile, drain the chicken,

discarding the marinade. Thread

the chicken, zucchini, capsicum,

onion and remaining tomatoes

between 8 metal or wooden

skewers. Spray the skewers

with cooking spray.

5 Preheat barbecue grill on

medium. Add skewers and cook

for 8-10 minutes, turning once, or

until the vegetables are tender

and the chicken is cooked

through. Serve the barley pilaf

with the yoghurt sauce, lemon

wedges and cucumber, if using.

TOMATO  SEAFOOD

STEW WITH ROASTED

GARLIC TOASTS

PREP TIME: 20 MINS

COOK TIME: 1 HOUR 20 MINS

SERVES 6 (AS MAIN MEAL)

1 garlic bulb, plus 5 cloves, crushed

1 tsp extra virgin olive oil,

plus 3 Tbsp extra

1 Tbsp chopped flat-leaf parsley,

plus extra to serve (optional)

1 Tbsp no-added-salt tomato paste

250ml (1 cup) dry white wine

3 large tomatoes, chopped

Pinch chilli flakes (optional)

Freshly ground black pepper

250ml (1 cup) water

900g boneless firm fish fillets,

cut into 5cm chunks

350g large green prawns, peeled

and deveined, tails left intact

350g black local mussels,

debearded and scrubbed

6 x 30g slices wholemeal

sourdough bread or gluten-

free bread

1 Preheat the oven to 200°C

(fan-forced). Cut about 1 1 / 2 cm off

the top of the garlic bulb. Place

bulb, cut-side up, on a double

thickness of foil. Drizzle

with 1 tsp of the oil. Wrap the

garlic up in foil. Roast for 50

minutes or until the garlic is very

soft. Set aside to cool.

2 Heat 2 Tbsp of the extra oil in

a large heavy-based saucepan

over medium heat. Add the

parsley and crushed garlic and

cook, stirring, for 30 seconds. Add

the tomato paste and cook,

stirring, for 1 minute. Increase

the heat to high and add the

wine. Cook, stirring often, for

another 5 minutes.

3 Add the tomatoes and chilli

flakes (if using) to the pan.

Season with pepper. Cook,

stirring occasionally, for

5 minutes. Stir in the water.

Bring to the boil. Reduce heat

to medium and simmer,

covered, for 10 minutes.

4 Add fish, prawns and mussels

to the pan. Cover and cook for

5-7 minutes or until the fish flakes 

easily, prawns are just cooked and

the mussels open. Discard any

mussels that do not open.

5 Meanwhile, to make the

garlic toasts, brush both sides

of the bread with the remaining

oil. Place on a baking tray and

bake for 3 minutes or until

toasted. Squeeze roasted garlic

from bottom of bulb and spread

the garlic onto the bread.

6 Sprinkle stew with extra

parsley, if using. Serve with

garlic toasts. ■

diabetic living JULY/AUGUST 2018 71

Enjoy the benefits

of fish and seafood