Diabetic Living Australia — July-August 2017

Potato, tomato and

parmesan frittata

PREPARATION TIME: 15 MINS

COOKING TIME: 20 MINS

SERVES 1 (AS A MAIN)

200g Carisma potatoes,

peeled, chopped

1 tsp extra virgin olive oil

½ brown onion, thinly sliced

1 garlic clove, crushed

½ tsp finely chopped fresh

chilli (optional)

½ tsp cumin seeds

1 large tomato, chopped

40g (¼ cup) frozen peas

20g (1 cup) baby spinach

leaves

2 x 60g eggs, lightly whisked

60ml (¼ cup) low-fat milk

1 Tbsp finely grated

parmesan

1 Put potatoes in a small

microwave-safe dish. Add

60ml (¼ cup) water. Cover

and cook on High/100% for

4 minutes or until tender.

Drain and set aside.

2 Heat the oil in a small

non-stick frying pan over

medium. Add onion, garlic,

chilli (if desired) and cumin

seeds. Cook, stirring often,

for 5-6 minutes or until onion

starts to soften. Add potatoes,

tomato and peas. Toss to

combine. Stir in spinach.

3 Whisk the eggs and milk in

a jug. Pour over mixture in the

pan and sprinkle over parmesan.

Reduce heat to medium-low

and cook for 7-8 minutes or

until the mixture starts to set.

Preheat grill to medium.

4 Place pan under grill and

cook for 4-5 minutes or until

frittata is set and lightly

golden brown. Serve.

COOK’S TIP

Try replacing Carisma potatoes

with orange sweet potato, the

brown onion with red onion and

the spinach with rocket.

Pork with sautéed

sprouts and sage

PREPARATION TIME: 10 MINS

COOKING TIME: 15 MINS

SERVES 1 (AS A MAIN)

250g orange sweet potato,

peeled, chopped

1 tsp light margarine

1 Tbsp reduced-fat grated cheddar

1¼ tsp extra virgin olive oil

150g lean pork cutlet,

trimmed of fat

Freshly ground black pepper

140g brussels sprouts,

trimmed, finely chopped

1 garlic clove, crushed

6 sage leaves, finely chopped

2 Tbsp water

2 tsp finely chopped

flat-leaf parsley

1 Cook sweet potato in a small

saucepan of boiling water for

10 minutes or until very tender.

Drain and return to the pan.

Add margarine and mash until

smooth. Stir in the cheese.

2 Meanwhile, heat ¼ teaspoon

of the oil in a non-stick frying

pan over medium-high. Season

the pork with pepper and add to

pan. Cook for 3-4 minutes each

side, or until just cooked. Transfer

to a plate, cover with foil.

3 Heat the remaining oil in

the pan. Add sprouts, garlic

and sage. Cook, stirring, for

2 minutes. Add the water and

continue to cook, stirring often,

for 2 minutes or until sprouts

are tender. Stir in the parsley.

4 Serve the pork cutlet

with the mash and sprouts.

Season with freshly ground

pepper, if you like.

COOK’S TIP

Replace the orange sweet potato

with Carisma potato and the

pork with lean beef steak,

chicken fillet or lamb cutlet. RECIPES

ALISON ROBERTS; LISA URQUHART, DIETITIAN

PHOTOGRAPHY

BRETT STEVENS

STYLING

MARIE-HÉLÈNE CLAUZON

FOOD PREPARATION

PETA DENT

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