BRAISED FENNEL
& LEEK WITH PORK
PREP TIME: 15 MINS
COOK TIME: 25 MINS
SERVES 2 (AS A MAIN)
2 tsp extra virgin olive oil
1 small head fennel, outer layer
removed, thinly sliced
1 small leek, thinly sliced
2 cloves garlic, crushed
2 Tbsp water
300g pork fillet, trimmed of
all visible fat
Juice of half a lemon
2 Tbsp chopped flat-leaf parsley
plus extra, to serve
Freshly ground black pepper
2 Tbsp cranberry sauce or gluten-
free cranberry sauce, to serve
1 bunch baby (Dutch) carrots,
trimmed, peeled, steamed,
to serve
1 Heat 1 tsp of oil in a medium
saucepan over medium heat.
Add fennel, leek and garlic.
Cook, stirring, for 2 minutes.
Add water, cover and reduce
heat to low. Cook, covered, stirring
occasionally, for 20-25 minutes, or
until vegetables are very tender.
2 Meanwhile, heat remaining
oil in a medium non-stick frying
pan over medium-high heat.
Add pork and cook, turning
occasionally, for 6-7 minutes,
or until pork is just cooked (you
want it a little pink in the middle).
Transfer to a plate, cover loosely
with foil and set aside to rest.
3 Stir lemon juice and parsley
into fennel mixture. Season with
pepper. Slice pork. Divide the
fennel mixture between serving
plates and place the pork slices
on top. Sprinkle with extra
parsley. Serve with the
cranberry sauce and carrots.RED CHICKEN
CURRY WITH RICE
PREP TIME: 10 MINS
COOK TIME: 20 MINS
SERVES 2 (AS A MAIN)½ tsp olive oil
1½ Tbsp Valcom red curry paste
½ red onion, thinly sliced
3 baby (slender) eggplant,
chopped
200g button mushrooms,
halved or quartered
2 tsp cornflour or gluten-free
cornflour
185ml (¾ cup) water
185ml (¾ cup) Carnation
Light & Creamy
Evaporated Milk
250g skinless chicken
breast fillet, trimmed
of fat, cut into cubes
100g sugar snap peas, trimmed
125g tub SunRice Steamed Brown
Rice & Quinoa, heated following
packet instructions
Flat-leaf parsley leaves, to serve
(optional)Braised fennel & leek with pork Red chicken curry with rice1 Heat oil in a large non-
stick wok over medium heat.
Add curry paste and cook,
stirring, for 1 minute. Add onion,
eggplant and mushrooms.
Cook, stirring, for 2 minutes.
2 Add combined cornflour,
water and evaporated milk to
wok. Cook, partially covered,
for 10 minutes.
3 Add chicken and sugar snap
peas to wok. Cook, uncovered,
for a further 5 minutes, or until
chicken is tender. Stir in rice.
Top with parsley,
if desired.Delightful,
vegie-f illed
meals are
as simple
as 1, 2, 3!
diabetic living MAY/JUNE 2019 25mains