1 Preheat oven to 210°C
(fan-forced). Line a roasting pan
with baking paper. Cook the
barley in a small saucepan of
boiling water for 20-25 minutes
or until tender. Drain and transfer
to a medium bowl.
2 Meanwhile, put pumpkin, beets
and pear in the roasting pan.
Drizzle with honey and spray with
oil. Roast for 20-25 minutes or
until the vegetables are tender.
3 To make the dressing, whisk all
of the ingredients in a small bowl.
4 Toss barley and dressing into
vegetables. Serve topped with
eggs, feta and parsley.
COOK’S TIPIf you like, you can replace the
feta with 50g low-fat ricotta.
Asian-style meatballs
with soy ginger sauce
PREPARATION TIME: 15 MINS
COOKING TIME: 20 MINS
SERVES 2 (AS A MAIN)
85g (1/3 cup) Doongara rice
250g extra-lean beef mince
1 garlic clove, crushed
2cm piece ginger, peeled,
coarsely grated
1 zucchini, coarsely grated, excess
moisture squeezed out
1 Tbsp skim milk
25g (1/3 cup) fresh breadcrumbs
made from wholemeal grain
bread or gluten-free bread
1 tsp salt-reduced soy sauce
or gluten-free soy sauce
Olive oil cooking spray
1 bunch baby bok choy, washed,
ends trimmed, steamed, to serve
Sliced red chilli (optional), to serve
Sauce
1 /2 tsp cornflour or
gluten-free cornflour
60ml (1/4 cup) salt-reduced chicken
stock or gluten-free stock
Juice of ½ lemon
2 tsp mirin
2 tsp salt-reduced soy sauce
or gluten-free soy sauce
2cm ginger, peeled, finely grated1 Preheat oven to 180°C (fan-
forced). Line a baking tray with
baking paper. Cook the rice in
a small saucepan of boiling
water, following the packet
directions, or until just tender.
2 Meanwhile, combine the
mince, garlic, ginger, zucchini,
milk, breadcrumbs and soy sauce
in a medium bowl. Make small
meatballs using 2 tablespoons
of mixture, and place on the
lined tray. Spray with cooking
spray and bake for 10 minutes
or until cooked through.
3 Meanwhile, to make the sauce,
combine cornflour and a little of
the stock in a small saucepan.
Stir in remaining stock, lemon
juice, mirin, soy sauce and ginger.
Cook, stirring, over medium
heat until the sauce comes to
a simmer. Simmer for 2 minutes
or until sauce thickens.
4 Divide the rice and bok
choy between serving bowls.
Top with the meatballs and
drizzle over the sauce. Serve
sprinkled with chilli, if you like.Ham and potato rostis
PREPARATION TIME: 20 MINS
COOKING TIME: 10 MINS
SERVES 2 (AS A MAIN)300g Carisma potatoes, peeled,
coarsely grated, excess
moisture squeezed out
1 carrot, coarsely grated
1 zucchini, finely grated, excess
moisture squeezed out
1 Tbsp finely chopped thyme leaves
2 x 60g eggs, lightly whisked
80g shaved salt-reduced
leg ham, chopped
2 Tbsp reduced-fat grated cheddar
2 Tbsp wholemeal self-raising
flour or gluten-free flour
Freshly ground black pepper
2 tsp extra virgin olive oil
20g (1 cup) baby rocket leaves
1 /4 red capsicum, cut into short,
thin strips
Squeeze of fresh lemon juice
or balsamic glaze
2 Tbsp extra-light sour cream
Lemon wedges (optional), to serve1 Combine potatoes, carrot,
zucchini, thyme, eggs, ham,
cheese and flour in a medium
bowl. Season with pepper.
2 Heat half the oil in a large
non-stick frying pan over medium.
Add 4 x 1 / 4 cupfuls of mixture to
the pan and press down slightly to
make 4 rostis. Cook for 2-3 minutes
or until bases are golden brown.
Carefully turn over and cook for a
further 1 minute or until cooked
through. Transfer to a plate lined
with paper towel. Cover with foil
then repeat with remaining oil
and batter in 2 more batches,
making 12 fritters in total.
3 Combine rocket and capsicum
in a serving bowl and drizzle with
lemon juice or balsamic glaze. To
serve, top rostis with sour cream
and sprinkle with pepper. Serve
with the side salad and lemon
wedges, if you like.COOK’S TIP
Try replacing Carisma potatoes with
orange sweet potato, rocket with
spinach, and capsicum with roasted
red capsicum strips (in vinegar). ■ RECIPESALISON ROBERTS; LISA URQUHART, DIETITIANPHOTOGRAPHYJAMES MOFFATSTYLINGJENNIFER TOLLHURSTFOOD PREPARATIONPETA DENT58 JULY/AUGUST 2017 diabetic living
FOOD mains