Diabetic Living Australia — July-August 2017

(avery) #1

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

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