Diabetic Living Australia — July-August 2017

18 JULY/AUGUST 2017 diabetic living

FOOD celebrity

BHG TV’s ‘Fast Ed’ Halmagyi updates a popular prawn dish

SEE MORE OF ‘FAST ED’

For more great recipes, as well as tips for decorating your home, sprucing

up your garden, looking after your pets and boosting your wellbeing, read

Better Homes and Gardens and tune in to the BHG TV show on Channel 7.

Check your local TV guide for scheduling information in your area.

T

his recipe reinvents

one of my all-time

favourite northern

Italian pasta dishes in a far

healthier way. It uses spaghetti

squash in place of pasta and

because we extract all the

flavour of the prawn shells

(no waste here) it’s salt-

free. The sauce uses light

evaporated milk instead of

cream, so all you need to do is

add heaps of greens and dig in.

Roasted spaghetti

squash with prawns

and spinach

PREPARATION TIME: 15 MINS

COOKING TIME: 1 HOUR

SERVES 6 (AS A LIGHT MEAL)

2kg (1 whole) spaghetti squash

2 Tbsp extra virgin olive oil

24 small prawns, peeled and

deveined, (approx 500g,

shells reserved)

8 garlic cloves, chopped

2 thyme sprigs

12 black peppercorns

1 dried red chilli

750ml (3 cups) water

250ml (1 cup) light

evaporated milk

1 red onion, finely diced

3 cups mixed farm greens (baby

kale, baby spinach, beetroot

leaf, broccoli leaf, baby chard)

1 bunch parsley leaves, chopped

¼ cup walnuts, toasted, chopped

1 large beetroot, cut into batons

and tossed in 1 tsp olive oil

1 bunch dill, chopped

1 Preheat oven to 180°C

fan-forced. Cut the spaghetti

squash in half lengthways

and remove seeds. Rub with

2 teaspoons of the olive oil,

then arrange in a lined oven

tray and bake for 1 hour, until

squash is tender. Set aside.

2 Meanwhile, chop the prawn

shells then sauté in 1 teaspoon

of the olive oil in a medium

saucepan for 3 minutes. Add

half the garlic. Add the thyme,

peppercorns and chilli, then

cook for 3 more minutes. Pour

in water and bring to a rapid

boil. Cook, skimming from time

to time, until reduced to 1 cup.

Add the evaporated milk and

simmer until reduced to 1 cup.

Strain through a fine sieve into

a separate bowl. Set aside.

3 Sauté onion, and remaining

garlic in the remaining olive oil

for 3 minutes, until aromatic,

then add prawns and cook for

2 minutes until firm. Pour in

the sauce, and simmer until

beginning to thicken, about

5 minutes. Stir in greens and

parsley until wilted. Remove

from the heat.

4 Use two forks to scrape the

squash into threads, then gently

mix into sauce with walnuts,

beetroot and dill. Serve.

COOK’S TIP

Spaghetti squash is available

at selected greengrocers. ■

Fa s t E d ’ s

PHOTOGRAPHY

ANDRE MARTIN

STYLING

ANETTE FORREST

FOOD PREPARATION

WENDY QUISUMBING

healthy pasta