Diabetic Living Australia – July-August 2019

Cauliflower and parmesan fritters

with roasted tomatoes

Mushroom, corn and

parmesan omelette

make 8 crepes in total, spraying
pan when needed.
3 To serve, divide crepes
between serving plates. Top with
strawberries, pear, yoghurt and
maple syrup. Sprinkle with
almond and mint leaves.

COOK’S TIP
To toast the almonds, cook in a
small non-stick frying pan, stirring
often, over medium heat until
lightly toasted. Set aside to cool.

HEALTH TIP
Strawberries are a low-carb fruit
with only 4g carbs per 100g fruit.

CAULIFLOWER AND
PARMESAN FRITTERS
WITH ROASTED
TOMATOES
PREP TIME: 15 MINS
COOK TIME: 1 HOUR
SERVES 4 (AS A BREAKFAST)

6 vine-ripened tomatoes, halved
through the middle
Freshly ground black pepper
2 cups baby spinach leaves,
to serve

Cauliflower and parmesan fritters
375g (1/2 small) cauliflower,
cut into florets

2 cloves garlic, crushed

40g (1/4 cup) plain flour

40g (1/3 cup) finely grated parmesan

60g egg, whisked

Freshly ground black pepper

1 Tbsp olive oil

Lemon wedges, to serve (optional)

Minted yoghurt

130g (1/2 cup) Greek-style natural

yoghurt

2 Tbsp finely shredded mint

1 tsp finely grated lemon zest

1 Preheat oven to 150°C (fan-

forced). Line a baking tray with

baking paper. Put tomatoes on

the tray, sprinkle with pepper.

Roast for 1 hour or until tomatoes

halve in size and start to shrink

around edges. Set aside.

2 Meanwhile, put the cauliflower

and garlic in a steamer basket

over a saucepan of simmering

water. Cover and steam for

12-15 minutes or until the

cauliflower is very tender.

Transfer to a medium bowl.

Use a fork to break up until

roughly mashed. Set aside to

cool for 10 minutes.

3 Add the flour, parmesan and

egg to the cauliflower. Season

with pepper. Mix until well

combined. Heat half the oil in

a large non-stick frying pan over

medium heat. Add 2 Tbsp of the

mixture to the pan and press out

slightly. Add another 3 lots of

2 Tbsp to the pan (making 4

fritters in total). Cook for 2-3

minutes each side or until light

golden brown. Transfer to a plate

lined with paper towel. Repeat

with the remaining oil and fritter

mixture, making 8 fritters in total.

4 Meanwhile, to make the

minted yoghurt, combine all the

ingredients in a small bowl.

5 Divide the spinach and roasted

tomatoes between serving plates.

Serve with the fritters, yoghurt

and lemon wedges, if using.

HEALTH TIP

With more than 2 serves of

vegetables in this dish, you are

well on your way to achieving

your 5 a day!

MUSHROOM, CORN

AND PARMESAN

OMELETTE

PREP TIME: 15 MINS

COOK TIME: 10 MINS

SERVES 1 (AS A BREAKFAST)

11 /2 tsp extra virgin olive oil

130g button mushrooms, sliced

1 /3 cup fresh corn kernels

breakfast