MUSTARD PORK WITH
STIR-FRIED GREENS
PREP TIME: 10 MINS
COOK TIME: 15 MINS
SERVES 2 (AS A MAIN)
1 tsp olive oil
2 x 150g pork loin steaks,
trimmed of fat
Freshly ground black pepper
2 tsp wholegrain mustard or
gluten-free mustard
2 tsp honey
½ tsp salt-reduced stock powder
or gluten-free stock powder
125ml (½ cup) boiling water
2 Tbsp light sour cream
300g Spud Lite baby potatoes,
halved or quartered, steamed,
to serve
Stir-fried greens
1 tsp olive oil
1 clove garlic, crushed
1 bunch silverbeet, inner stem
removed, shredded
½ bunch Chinese broccoli,
washed, chopped
1 To make stir-fried greens,
heat oil in a large non-stick frying
pan over a medium-high heat.
Add garlic. Cook, stirring, for
10 seconds. Add silverbeet and
broccoli to pan and cook, tossing,
for 2-3 minutes or until leaves start
to wilt. Transfer to a plate. Cover
with foil to keep warm, Set aside.
2 Heat oil in pan over medium-
high heat. Season pork and add to
pan. Reduce heat to medium. Cook
for 1½ -2 minutes each side or until
just cooked through. Transfer to a
plate, cover loosely with foil and
set aside. Add mustard, honey,
combined stock and water to pan.
Simmer for 2-3 minutes or until
sauce reduces and thickens
slightly (you want a spoonable
consistency). Remove pan from
heat and stir in sour cream.
3 Divide pork, greens and
potatoes between plates. Spoon
mustard sauce over pork. Serve.QUICK MUSHROOM,
CHICKEN &
ROSEMARY RISOTTO
PREP TIME: 10 MINS
COOK TIME: 25 MINS
SERVES 2 (AS A MAIN)2 tsp extra virgin olive oil
300g button mushrooms,
thinly sliced
1 brown onion, finely chopped
2 celery sticks, chopped
1 clove garlic, crushed or
finely chopped
100g (½ cup) Doongara Low
GI White Rice
1 tsp salt-reduced stock powder
or gluten-free stock powder
330ml (11⁄3 cups) boiling water
2 zucchini, coarsely grated
2 sprigs rosemary, leaves
picked, chopped, plus extra
to serve (optional)250g skinless chicken breast,
trimmed of fat
Freshly ground black pepper
20g parmesan, finely grated1 Heat the oil in a medium
saucepan over a medium heat.
Add the mushrooms, onion,
celery and garlic. Cook, stirring
occasionally, for 6-7 minutes,
or until the onion starts to
soften. Add the rice and cook,
stirring, for 2 minutes.
2 Add combined stock
powder and water to the pan.
Bring to a simmer. Reduce heat
to medium-low. Cook, covered,
for 10 minutes. Add zucchini and
rosemary. Cook, covered, for a
further 5 minutes or until rice is
tender and most of the moisture
is absorbed. Remove the pan
from the heat and set aside,
covered, for a further 5 minutes.
3 Meanwhile, preheat a chargrill
pan over a medium-high heat.
Spray chicken with cooking spray
and season with pepper. Add
chicken to pan and reduce heat
to medium. Cook for 4 minutes
each side, or until chicken is
cooked through. Transfer to a
plate to cool slightly. Once cool,
shred or slice chicken.
4 Season rice mixture with
pepper. Top with chicken, or
stir through. Sprinkle with
parmesan, and extra rosemary
leaves, if desired, and serve.Mustard pork with stir-fried greensRECIPES^ ALISON^ROBERTS,^SHANNON^LAVERY(DIETITIAN)PHOTOGRAPHY^BEN^DEARNLEYSTYLING^VANESSA^AUSTINFOOD^PREPARATIONSARAH^MAYOHQuick mushroom,
chicken & rosemary risotto28 MARCH/APRIL 2019 diabetic living
mains