a handful to top salad. Put
remainder in a food processor.
Scoop flesh from avocado and
add to food processor with garlic,
walnuts, oil, 1 Tbsp lemon juice,
water and pepper. Process until
smooth, then transfer to a serving
dish. Pour remaining lemon
juice over onions.
4 Pile watercress onto a
large platter. Toss through
broccolini and onion, along with
the lemon juice they were soaked
in. Top with grated beetroot and
chicken. Scatter over reserved
basil, lemon zest and nigella
seeds. Serve with avocado pesto.
PEA, FETA &
HERB FRITTATA
PREP TIME: 15 MINS
COOK TIME: 40 MINS
SERVES 4 (AS A MAIN)
300g baby Spud Lite potatoes,
halved if large
4 x 60g eggs and 2 eggwhites
(from 60g eggs)
2 Tbsp skim milk
1 clove garlic, crushed
1 Tbsp gluten-free wholegrain
mustard
Handful mixed herbs, such as dill,
mint and parsley, roughly
chopped
Freshly ground black pepper
3 Tbsp light cream cheese
1 Tbsp olive oil
1 large zucchini, coarsely grated
½ tsp chilli flakes
150g (1 cup) frozen peas,^
defrosted
100g reduced-fat feta, crumbled
60g sundried tomatoes, drained,
roughly chopped
100g salad leaves, washed, dried,
to serve1 Put potatoes in a saucepan
of cold water. Bring to boil over
high heat. Reduce heat to medium
and simmer for 10-15 minutes or
until tender. Drain and set aside
to cool. Once cool, thinly slice.
2 Whisk eggs, eggwhites,
milk, garlic, mustard and herbs.
Season with pepper. Add cream
cheese and fold through just a
little so some lumps remain.
Preheat grill to medium-high.
3 Heat oil in a 23cm non-
stick frying pan over medium
heat. Add potatoes and
cook for 5 minutes or until
they start to turn golden. Add
in zucchini and chilli flakes and
cook, stirring, for 2 minutes.
Stir through peas.
4 Tip egg mixture into pan
and scatter with feta and
sundried tomatoes. Reduce
heat to low and cook for
10-12 minutes until almost set.
Put pan under grill and cook for
3-5 minutes or until frittata is
puffed, golden and cooked
through. Cut into wedges and
serve with salad leaves.MARMALADE PORK
PREP TIME: 5 MINS
COOK TIME: 15 MINS
SERVES 4 (AS A MAIN)1 Tbsp olive oil
2 cloves garlic, sliced
4 x 125g pork steaks, trimmed
of fat
Freshly ground black pepper
200ml hot gluten-free,
salt-reduced stock
4 tbsp chunky marmalade
1 Tbsp thyme leaves
300g baby Spud Lite potatoes,
halved, steamed, to serve
300g (2 cups) frozen peas,
steamed, to serve
200g broccoli, steamed, to serve1 Heat oil in a large non-stick
frying pan over medium-high
heat. Add garlic and cook, stirring,
for 30 seconds. Add pork to pan
and season with pepper. Cook for
2-3 minutes each side, or until
cooked through. Transfer pork
to a plate, cover loosely with
foil and set aside.
2 Add combined stock,
marmalade and thyme to pan.
Cook, stirring, for 1-2 minutes or
until mixture bubbles and is well
combined. Return pork to pan and
coat in sauce. Serve marmalade
pork with steamed vegetables.SUPERFOOD SALAD
WITH CITRUS DRESSING
PREP TIME: 25 MINS
COOK TIME: 5 MINS
SERVES 6 (AS A MAIN)250g broccolini, cut into
bite-sized chunks
200g shelled frozen edamame
1 ripe avocado
250g cooked quinoa
100g baby spinach leaves
Handful mixed herbs (parsley,
basil, coriander or mint all
work well), chopped ➤Marmalade pork Superfood salad with citrus dressingdiabetic living MARCH/APRIL 2019 35