Diabetic Living Australia – May-June 2019

SPANISH EGGS
PREP TIME: 20 MINS
COOK TIME: 20 MINS
SERVES 4 (AS A LIGHT MEAL)

1 Tbsp olive oil
1 small brown onion, finely chopped
1 small red chilli, deseeded,
finely chopped
1 clove garlic, crushed
4 large tomatoes, chopped
1 small zucchini, halved lengthways,
thinly sliced
1 tsp ground coriander
4 x 60g eggs
60g reduced-fat feta, crumbled
Chopped coriander, to serve
4 slices wholemeal bread
or gluten-free bread,
toasted, to serve

1 Heat the oil in a medium
non-stick frying pan over medium
heat. Add the onion, chilli and
garlic. Cook, stirring occasionally,
for 5 minutes. Add the tomato,
zucchini and coriander. Cook,
stirring occasionally, for 5 minutes
or until chopped tomatoes release
their liquid and zucchini is tender.
2 Break one egg into a cup and
slip it into the tomato mixture.
Repeat with the remaining three
eggs, giving each egg an equal
amount of space in the tomato
mixture. Simmer, covered, for
3-5 minutes or until the whites
are completely set and the yolks
begin to thicken but are not hard.
Remove pan from the heat.
3 Sprinkle the eggs with feta
and coriander. Serve with toast.

EGG AND SALAD

WRAPS

PREP TIME: 20 MINS

SERVES 2 (AS A LIGHT MEAL)

2 hard-boiled eggs, peeled

1⁄4 avocado

½ green capsicum, finely chopped

1 green shallot, thinly sliced

2 Tbsp 97% fat-free Caesar-style

dressing or gluten-free dressing

1 Tbsp fresh lime juice

Pinch smoked paprika

2 Helga’s Lower Carb Wholemeal

Wraps or gluten-free wraps

2 cos lettuce leaves

1 Use a fork to coarsely mash

the eggs and avocado in a

medium bowl. Add the capsicum,

shallot, dressing, lime juice and

paprika. Mix until well combined.

2 Place the wraps on a clean

surface. Top with the lettuce

leaves. Spoon the egg mixture

onto the bottom third of each

wrap. Fold in the side of the

wraps and roll up. Cut in half

just before serving.

MEDITERRANEAN

BREAKFAST

SANDWICHES

PREP TIME: 10 MINS

COOK TIME: 10 MINS

SERVES 4 (AS A BREAKFAST)

4 multigrain sandwich thins

4 tsp olive oil

1 Tbsp chopped rosemary

4 x 60g eggs

2 cups baby spinach leaves

2 tomatoes, cut into 8 thin slices

30g reduced-fat feta, crumbled

Freshly ground black pepper

1 Preheat oven to 190°C (fan-

forced). Line a baking tray with

baking paper. Split the sandwich

thins in half. Brush the cut sides

with 1 tsp of the oil. Bake in oven

for 5 minutes or until the edges

are golden and crisp.

2 Heat the remaining oil and

rosemary in a large non-stick

frying pan over medium-high

heat. Break the eggs, one at a

time, into the pan. Cook for

about 1 minute or until the

Spanish eggs Egg and salad wraps

44 MAY/JUNE 2019 diabetic living

food in focus