Diabetic Living Australia — July-August 2017

Lamb with baked
potato and sprout slaw
PREPARATION TIME: 15 MINS
(+ COOLING + RESTING)
COOKING TIME: 10 MINS
SERVES 2 (AS A MAIN)

2 x 150g Carisma potatoes,
scrubbed
2 x 100g lamb leg steaks,
trimmed of fat (see Cook’s tip)
Olive oil cooking spray
Freshly ground black pepper
2 Tbsp extra-light sour cream
Roughly chopped flat-leaf
parsley leaves, to serve
1 Tbsp flaked almonds,
toasted, to serve

Sprout slaw
200g brussels sprouts, trimmed
60ml (1/4 cup) water
1 small carrot, coarsely grated
1 /4 red onion, very thinly sliced
2 radishes, trimmed, thinly sliced
2 tsp red wine vinegar
1 tsp extra virgin olive oil
1 tsp wholegrain mustard
or gluten-free mustard

1 To make the sprout slaw, put
sprouts in a small microwave-safe
dish. Pour in water. Cover and
cook on High/ 100% for 3 minutes
or until almost tender. Cool for 5
minutes. Finely slice sprouts and
place in a medium bowl. Toss in
carrot, onion and radishes. Whisk
the vinegar, oil and mustard in
a separate bowl. Add to the slaw
and toss to combine. Set aside.
2 Prick the potatoes all over with
a fork. Place on paper towel on a
microwave turntable. Cook on
High/ 100% for 3-4 minutes or

until potatoes are just tender.

Wrap in foil and set aside.

3 Preheat a chargrill pan on

medium-high. Spray steaks

with oil and season with pepper.

Cook for 2 minutes each side for

medium, or until cooked to your

liking. Transfer to a plate and set

aside for 2 minutes to rest.

4 Divide lamb, slaw and potatoes

between serving plates. Cut a

cross into the top of each potato.

Spoon sour cream into each,

season with pepper and sprinkle

with parsley. Sprinkle almonds

over slaw and serve.

COOK’S TIP

If you like, replace the lamb

leg steaks with 3 small, fully

trimmed lamb cutlets per person.

Chicken and

cauliflower rice

PREPARATION TIME: 15 MINS

(+ RESTING)

COOKING TIME: 20 MINS

SERVES 2 (AS A MAIN)

300g skinless chicken breast

fillet, trimmed of fat

Olive oil cooking spray

Freshly ground black pepper

200g (1/4 small) cauliflower,

trimmed, cut into florets

1 Tbsp extra virgin olive oil

1 brown onion, cut into thin slivers

100g broccoli, cut into small florets

1 small red capsicum, diced

2cm piece ginger, peeled,

finely grated

80g (1/2 cup) frozen peas

60ml (1/4 cup) water

1 Tbsp mirin

2 tsp salt-reduced soy sauce or

gluten-free soy sauce

Coriander leaves (optional), to serve

1 Preheat a chargrill pan on

medium-high. Spray chicken with

cooking spray and season with

pepper. Add to the chargrill and

reduce heat to medium. Cook

for 4 minutes each side, or until

cooked through. Transfer to a

plate and set aside for 5 minutes

to rest. Finely chop the chicken.

2 Put the cauliflower in a food

processor and process until a

rice-like texture. Heat oil in a large

non-stick wok over medium-high.

Add onion, broccoli, capsicum and

ginger. Stir-fry for 2 minutes. Add

cauliflower and peas. Stir-fry for

2 minutes. Add water, cover and

cook for 3 minutes or until

cauliflower is tender.

3 Add chicken, mirin and soy

sauce to the wok. Toss until well

combined and heated through.

Serve topped with coriander

leaves, if you like.

Spicy eggplant beef

with tortilla chips

PREPARATION TIME: 10 MINS

COOKING TIME: 20 MINS

SERVES 2 (AS A MAIN)

1 tsp extra virgin olive oil

1 /2 red capsicum, chopped

1 /2 large eggplant, chopped

56 JULY/AUGUST 2017 diabetic living