Diabetic Living Australia – July-August 2019

Health (^) Tip
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SMOKY TOMATO
AND BACON SOUP
PREP TIME: 15 MINS
(+ 15 MINS COOLING)
COOK TIME: 40 MINS
SERVES 4 (AS A LIGHT MEAL)

1 Tbsp extra virgin olive oil
1 brown onion, finely chopped
2 cloves garlic, crushed
1 small red chilli, deseeded,
finely chopped
1 Tbsp smoked paprika
1kg ripe tomatoes, cored, chopped
400g can no-added-salt
tomato puree
1 Massel Chicken Style Salt
Reduced Stock Cube
750ml (3 cups) boiling water
90g sliced sourdough or gluten-
free bread, cut into small cubes
80g lean bacon, trimmed of all fat,
cut into short, thin strips
Small basil leaves,
to serve (optional)

1 Heat oil in a large saucepan
over medium heat. Add onion,
garlic and chilli. Cook, stirring
often, for 6-7 minutes or until the
onion softens. Add paprika and
cook, stirring, for 1 minute.
2 Add tomatoes, tomato puree
and combined stock cube and
boiling water to the pan. Cover
and bring to a simmer over
medium-high heat. Reduce
heat to medium-low and
cook, covered, for 20 minutes.

500g mussels, cleaned and

debearded

250ml (1 cup) water

2 tsp extra virgin olive oil

1 large white onion, finely

chopped

2 cloves garlic, crushed

200g Spud Lite potatoes,

finely chopped

375 ml (11/2 cups) milk

200g fresh corn kernels

100ml light thickened cream

2 Tbsp finely chopped

flat-leaf parsley

Freshly ground black pepper

1 Put the mussels and water

in a large saucepan. Cover and

bring to the boil over high heat.

Reduce heat to medium-high

and cook, shaking the pan often,

for 2-3 minutes or until the

mussels open. Drain liquid,

reserving 250ml (1 cup). Set

mussels aside for 5 minutes

before removing from the shells.

Finely chop the flesh. Put in a

small bowl, cover and

set aside. Wipe out

the pan.

2 Heat the oil in the

pan over medium

heat. Add the onion

and garlic. Reduce

heat to low and cook,

stirring occasionally,

for 8-10 minutes or until the

onion is very soft but doesn’t

colour. Add the potato, milk

and reserved cooking liquid.

Bring to a simmer over medium

heat. Cook, stirring occasionally,

for 10 minutes or until the

potato is just tender.

3 Add the corn and continue

to cook for a further 3-4 minutes

or until the corn is just tender

and bright yellow. Add the

cream and mussel flesh. Stir

until heated through. Stir in

the parsley. Season with

pepper and serve. ■

Smoky tomato and bacon soup

Remove the lid and simmer

for 10 minutes. Set aside for

15 minutes to cool slightly.

3 Meanwhile, preheat oven to

180°C (fan-forced). Line an oven

tray with baking paper. Place the

bread on the lined tray and spray

with cooking spray. Bake for 8-10

minutes or until bread cubes are

golden brown. Set aside. Spray a

medium non-stick frying pan with

cooking spray. Add bacon and

cook, stirring often, for 7-8

minutes or until the bacon is

crisp. Transfer to a plate lined

with paper towel.

4 Transfer the cooled

soup to a food

processor. Process until

smooth. Return soup to

pan and cook, stirring,

over low heat until

warmed through.

5 Divide the soup between

serving bowls. Top with croutons

and bacon. Sprinkle with basil

leaves, if using.

COOK’S TIP

Freeze any leftover soup (without

croutons) in individual containers

for up to 3 months. Thaw in the

fridge before reheating.

CREAMY SWEET CORN

AND MUSSEL CHOWDER

PREP TIME: 10 MINS

COOK TIME: 30 MINS

SERVES 4 (AS A LIGHT MEAL)

Creamy sweet corn and mussel chowder

48 JULY/AUGUST 2019 diabetic living

light meals