Diabetic Living Australia – March-April 2019

PLOUGHMAN’S
LUNCHBOX
Cut a 40g chunk
of reduced-fat
cheddar and
1 small apple
into wedges.
Place 2 Little
Gem lettuce
leaves in a container,
then spoon 1 Tbsp tomato
chutney into one leaf and use the
other leaf to hold a salad made of
1 small grated carrot, 3 cherry
tomatoes and 1 Tbsp trimmed
snow pea sprouts. Serve with a
selection of crackers, if you like.
Serves 1 (as a light meal).

PER SERVE 1220kJ, protein 13g,
total fat 10g (sat. fat 6g), carbs 32g,
fibre 8g, sodium 430mg • Carb
exchanges 2 • GI estimate low

SWEET POTATO &
CHICKPEA SOUP
Heat 1 Tbsp olive oil in
a small saucepan;
soften 1 finely
diced brown
onion for 3 minutes.
Add 2 sliced cloves
garlic, cook for
3 minutes. Add
1 tsp each ground
cumin and ground
coriander and cook for 1 minute.
Add 1 (400g) orange sweet
potato, cut into 1cm cubes.
Fry for 2 minutes. Pour over
400ml boiling water and
200ml salt-reduced hot
vegetable stock. Simmer for
10 minutes until potato is
tender. Add 2 x 125g cans
drained chickpeas. Heat

through before whizzing with a

hand held blender until smooth.

Stir in 1 Tbsp light sour cream

and 50ml skim milk. Pour

into a thermos. Serves 2

(as a light meal).

PER SERVE 1260kJ,

protein 10g, total fat 14g

(sat. fat 3g), carbs 30g,

fibre 9g, sodium 484mg

• Carb exchanges 2


• GI estimate low

MINI HAM ROLLS

Mix 1 Tbsp 97% fat-

free mayonnaise

with 1 tsp each

wholegrain

mustard and

honey. Split

2 small

wholemeal

dinner rolls

in half and

spread each side with

the mayo mix. Stuff each roll with

2-3 slices cucumber, 1 Baby

Gem lettuce leaf and 1 slice

ham. Serves 2 (as a light meal).

PER SERVE 660kJ, protein 9g, total

fat 2g (sat. fat 0g), carbs 24g, fibre 3g,

sodium 431mg • Carb exchanges 1½

• GI estimate medium • Lower carb

VERY EASY PASTA SALAD

Cook 85g dried wholemeal

pasta in a small saucepan of

boiling water, adding 3 Tbsp

each frozen peas and frozen

corn for the final minute. Drain

and rinse in cold water. Mix

1 Tbsp each low-fat natural

yoghurt and 97% fat-free

balsamic dressing, with 1 tsp

97% fat-free

mayonnaise.

Pour onto the

pasta, then

stir in 2 Tbsp

chopped basil and

6 quartered cherry

tomatoes. Serves 2

(as a light meal).

PER SERVE 893kJ, protein 8g, total

fat 2g (sat. fat 0g), carbs 37g, fibre 7g,

sodium 218mg • Carb exchanges 2½

• GI estimate low

CHICKEN

GUACAMOLE WRAP

Take 1 tortilla wrap and

spread 1½ Tbsp mashed

avocado mixed with 1 tsp

fresh lemon juice, down

the middle. Lay 40g

shredded chicken breast

and ¼ sliced red capsicum

on top. Sprinkle with 20g

reduced-fat grated cheddar

cheese and roll up tightly. Wrap

in greaseproof or baking paper

and tie with string, or roll

tightly in plastic wrap.

Serves 1 (as a light meal).

PER SERVE 1360kJ, protein 20g,

total fat 16g (sat. fat 5g), carbs 23g,

fibre 2g, sodium 370mg

• Carb exchanges 1½


• GI estimate low • Lower carb

LC

LC

mains

Quick and easy recipes for a meal

to keep you going until dinner

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46 MARCH/APRIL 2019 diabetic living