BEEF CHOW MEIN
PREP TIME: 20 MINS
COOK TIME: 20 MINS
SERVES 6 (AS A MAIN)
3 portions (62.5g each) Chang’s
Long Life Noodles
1 tsp extra virgin olive oil
2 red capsicum, cut into short,
thin strips
1 large brown onion, cut into
thin wedges
2 large carrots, cut into sticks
200g green beans, diagonally
sliced
3 celery sticks, sliced
1 clove garlic, crushed
2 tsp finely grated ginger
2 tsp curry powder
500g extra lean beef mince
½ Chinese cabbage, finely
shredded
1 tsp cornflour
1⁄4 tsp Massel Salt-Reduced
Chicken-Style Stock Powder
125ml (½ cup) water
2 Tbsp salt-reduced soy sauce
2 Tbsp oyster sauce
3 Tbsp roughly chopped
flat-leaf parsley
1 Cook the noodles in a
medium saucepan of boiling
water for 3 minutes. Drain well
and set aside.
2 Heat the oil in a large non-stick
wok over a medium-high heat.
Add the capsicum, onion, carrot,
beans, celery, garlic and ginger.
Stir-fry for 3-4 minutes or until
the vegetables are almost tender.
3 Add the curry powder and
beef mince to the wok. Increase
heat to high. Cook, stirring often,
for 3-4 minutes or until the
mince changes colour.
4 Add the cabbage and the
combined cornflour, stock
powder, water, soy sauce and
oyster sauce to the wok. Toss
to combine. Cover and cook
for 2-3 minutes, tossing once,
or until the cabbage is tender.
Add the noodles and toss for
1-2 minutes or until heated
through. Sprinkle with
parsley and serve.STUFFED
CABBAGE LEAVES
PREP TIME: 30 MINS
COOK TIME: 1 HOUR 10 MINS
SERVES 4 (AS A MAIN)60g (1⁄4 cup) Doongara rice
1 tsp extra virgin olive oil
1 large brown onion, finely
chopped
2 cloves garlic, finely chopped
½ large or 1 small savoy cabbage
500g lean pork mince
4 sprigs thyme, leaves removed,
chopped
Freshly ground black pepper
750g jar Mutti Passata with Basil
125ml (1/2 cup) water
2 Tbsp light sour cream,
to serveSalad
100g mixed salad leaves
1 Lebanese cucumber, peeled
into ribbons
1 large carrot, coarsely grated
or cut into sticks
50g button mushrooms, sliced
50g snow peas, shredded
4 radishes, sliced1 Cook the rice in a small
saucepan of boiling water until
tender. Drain well and transfer
to a medium bowl to cool.
2 Meanwhile, heat the oil in a
small non-stick frying pan over
medium heat. Add the onion
and garlic and cook, stirring
often, for 6-7 minutes or until
the onion softens. Bring a large
saucepan of water to the boil.
Add half the cabbage leaves to
the boiling water and cook for
2-3 minutes or until tender.
Place in a colander to drain any
excess water. Repeat with the
remaining cabbage leaves.
Set aside to cool.
3 Preheat oven to 160°C (fan-
forced). Combine the rice, onion
mixture, mince, thyme and
pepper in a medium bowl.
Lay the cabbage leaves out on
a clean surface. Divide the filling
evenly between the cabbage
leaves. Fold in the sides of the
leaves and roll up firmly. Place
in an ovenproof dish. Combine
the passata and water in a jug.
Pour over the cabbage rolls.
Cover with foil and bake for
50-60 minutes or until the
cabbage leaves are tender
and the filling is cooked.
4 To serve, transfer the cabbage
rolls to serving plates. Spoon
a little of the sour cream over
each serving of rolls.
5 To make the salad, toss all
the ingredients together.
6 Serve the cabbage rolls
with the salad. ➤Beef chow mein Stuffed cabbage leavesdiabetic living MARCH/APRIL 2019 63food in focus