Diabetic Living Australia – May-June 2019

DRINKS

46 Super-smoothie

BREAKFAST

45 Baked eggs

71 Cranberry and almond

clusters

44 Mediterranean breakfast

sandwiches

71 Nutty cinnamon and apple

granola

71 Three-grain porridge

LIGHT MEALS,

SNACKS &

STARTERS

43 Baked eggs with roasted

vegetables

75 Chicken with lemon

and herbs

47 Easy hummus with pita

and dippers

44 Egg and salad wraps

46 Energy bites

66 Feta, baby kale and beet

fattoush

74 Greek-style frittata

87 Herbed ricotta and mushrooms

on sourdough

32 Lemon and garlic prawns

34 Lemon curd drops

87 Pear, parmesan and chicken

salad

41 Poached eggs on soft

polenta

75 Polenta and mushroom

tart

43 Potato, broccoli and

ham frittata

44 Spanish eggs

87 Stir-fried greens and rice

47 Tuna, cherry tomato and

bean salad

47 Turkey and avocado toast

MAINS

25 Braised fennel & leek

with pork

61 Brazilian pork stew

60 Cajun chicken stew

32 Chicken with lemon and

caper sauce

81 Chinese poached chicken with

omelette vegetable rolls

63 Chunky beef chilli

79 Egg and lentil salad

76 Fish pie

61 Fruity turkey tagine

26 Herb fish cakes with avocado

salsa

66 Jerk roast chicken

80 Mexican-style chicken with

spiced corn & zucchini

62 Moroccan chicken & chickpea

casserole

35 Parmesan meatballs with

roasted sweet potato

25 Red chicken curry with rice

22 Roasted beet, fennel and lamb

salad

26 Roasted vegetable & balsamic

pasta

SIDES & EXTRAS

81 Omelette vegetable rolls

DESSERTS

54 Blonde brownies

52 Caramel cashew blondies

68 Coconut pancakes with

raspberry sauce

53 Espresso cherry chocolate

brownies

50 Layered brownies

53 Nutty chocolate and caramel

brownies

87 Quick waffle dessert

52 Raspberry cheesecake swirl

brownies

31 Scones with candied

lemons

COOKING All our recipes are designed for a fan-forced oven. If you have a conventional oven, you’ll need to

increase the temperature by 10-20°C, depending on your oven. All recipes are tested in a 1000W microwave oven.

FREEZING Pack individual serves into airtight containers. Label with the recipe name and date. Main meals

will generally freeze for three to six months, with three being optimal. To reheat, put the dish in the fridge overnight

to defrost (never leave it on the bench overnight) or defrost on low/30% in the microwave. Reheat on the stove, in

the oven, or microwave it on medium/50%, depending on the dish.

GLUTEN FREE When a recipe ingredient is tagged ‘gluten free’ it may either be branded gluten free or gluten

free by ingredient – please check the label to ensure the product is suitable for you. Note: Some spices carry a ‘may

contain’ statement. It is important to check the label of packaged products to ensure they are gluten free.

LOWER CARB When a recipe is tagged ‘lower carb’ it means it is less than 2 carb exchanges for a main or light meal

and less than 1 carb exchange for a snack or dessert. This may be beneficial for people who are trying to control their type 2

with diet and/or medication. If you are on insulin and planning to follow a lower-carb diet, speak to your care team first.

KEY Freezable Gluten free Gluten-free option Vegetarian Lower carb

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