80 JULY/AUGUST 2018 diabetic living
80g (2⁄3 cup) reduced-fat
grated cheese
50g (1⁄3 cup) panko breadcrumbs
1 Tbsp psyllium husks
1 Tbsp chopped flat-leaf parsley
1 Preheat oven to 220°C (fan-
forced). Line a medium ovenproof
dish with baking paper. Toss the
broccoli, onion, garlic and oil in a
bowl. Transfer to ovenproof dish.
Roast for 12-15 minutes or until
tender and lightly charred (do not
stir). Remove from oven. Reduce
oven temperature to 180°C
(fan-forced). Discard baking paper.
2 Meanwhile, cook pasta in a
medium saucepan of boiling
water, until al dente. Drain well
and set aside to cool slightly.
3 Combine the eggs, mayonnaise,
mustard powder and pepper in a
large bowl. Gradually whisk in
milk. Stir in broccoli mixture,
pasta and cheese.
4 Spray ovenproof dish with
cooking spray. Spoon pasta
mixture into the pan. Sprinkle
over combined breadcrumbs and
psyllium husks and spray lightly
with cooking spray. Bake for
15 minutes or until top is golden
brown and sauce is bubbly.
Sprinkle with parsley and serve.
HAWAIIAN PORK
PREP TIME: 20 MINS
COOK TIME: 25 MINS
SERVES 4 (AS A MAIN)
500g lean pork fillet,
trimmed of fat
5 tsp olive oil
Freshly ground black pepper
3 Tbsp salt-reduced soy sauce
2 Tbsp honey
1 Tbsp fresh lime juice
1 Tbsp grated fresh ginger
4 cloves garlic, crushed
1 tsp paprika
1⁄4 tsp ground cumin
1⁄4 tsp ground coriander
3 cups chopped fresh pineapple
2 large red capsicum, cut into strips
4 green shallots, trimmed, cut into
5cm lengths
250g sachet microwave brown
rice, heated following
packet directions
1⁄4 cup chopped coriander1 Preheat oven to 200°C (fan-
forced). Spray roasting pan with
cooking spray or line with baking
paper. Place pork in pan and rub
in 1 tsp of olive oil. Season with
pepper. Roast for 5 minutes.
2 Meanwhile, combine soy sauce,
honey, lime juice, ginger, garlic,
paprika, cumin and coriander in
small bowl. Combine remaining
olive oil, pineapple, capsicum and
green shallots in a medium bowl.
3 Add pineapple mixture to pan
with pork. Drizzle with sauce. Roast
for 15 minutes or until meat is just
cooked to your liking. Transfer
meat to a plate, cover loosely with
foil. Set aside to rest for 3 minutes.
4 To serve, slice meat and serve
with rice and pineapple mixture.
Sprinkle with coriander, to serve.STEAK WITH
MUSHROOM SAUCE
PREP TIME: 15 MINS
COOK TIME: 15 MINS
SERVES 4 (AS A MAIN)500g lean rump steak, trimmed
of fat, cut into 4 pieces
2 cloves garlic, crushed
Freshly ground black pepper
2 tsp olive oil
1 bunch broccolini, trimmed,
diagonally halved
290g (2 cups) frozen peas
250g Swiss brown mushrooms,
sliced (see Cook’s Tip)
250ml (1 cup) salt-reduced beef
stock or gluten-free stock
1 Tbsp wholegrain mustard
2 tsp cornflour or gluten-
free cornflour
1 bunch baby carrots, trimmed,
scrubbed, steamed, to serve
500g small Carisma potatoes,
halved, steamed, to serve1 Preheat oven to 180°C (fan-
forced). Rub steak with garlic and
pepper. Heat oil in large cast iron
or stoveproof and ovenproof frying
pan over medium-high heat. Add
steak and broccolini. Cook for
2 minutes, turning steak once.
Place peas around steak. Add pan
to oven and cook for 5 minutes, or
until steak is cooked to your liking.
2 Transfer meat and vegies to
a platter. Cover with foil to keep
warm. Add mushrooms to pan
and cook over medium-high
heat for 3 minutes or until the
mushrooms are soft. Whisk
stock, mustard and cornflour
together. Stir into pan. Cook,
stirring, until sauce comes to a
simmer. Simmer for 2-3 minutes
or until sauce thickens.
3 Slice the steak. Return steak
and peas to the pan. Sprinkle with
pepper. Serve with the steamed
carrots and potatoes.COOK’S TIP
Try replacing the Swiss brown
mushroom with a selection of
different mushrooms and the
broccolini with 250g broccoli,
cut into florets. RECIPESANDREA KIRKLAND, CARLA CHRISTIAN, CAITLYN DIIMIG, ALISON ROBERTS, SHANNON LAVERY (DIETITIAN)PHOTOGRAPHYADAM ALBRIGHT, MARTY BALDWIN, GETTY IMAGESSTYLINGJENNIFER PETERSON