Cook’s Ti
To (^) toast p
pumpkin seeds
cook in a sma ,^
fryi ll^ non-stick^
ng (^) pan over me
heat (^) fo dium^
r (^2) - (^3) minutes
or until lightly
toasted.
chickpeas and toss to combine.
Roast for a further 20 minutes.
3 Meanwhile, heat vinegar,
sugar and water in a saucepan.
Bring to a simmer over
medium heat. Remove
pan from heat and tip
in radishes. Mix
and set aside.
4 Pile pumpkin
and chickpeas
onto a serving
platter. Toss
through most of the
feta and dill. Scatter
over pickled radishes and
their juices. Top with remaining
feta, dill and pumpkin seeds.
NUTRITION INFO
PER SERVE 1420kJ, protein 17g,
total fat 13g (sat. fat 3g), carbs 31g,
fibre 10g, sodium 285mg
- Carb exchanges 2
- GI estimate low
• Gluten-free option
2 THREE BEAN
SPRING
MINESTRONE
PREP TIME: 10 MINS
COOK TIME: 20 MINS
SERVES 3 (AS A LIGHT MEAL)
1 Tbsp olive oil, plus extra,
for drizzling
1 eschalot, chopped
1 bulb fennel, thinly sliced
2 cloves garlic, chopped
420g can no-added-salt
cannellini beans, undrained
400g can borlotti beans,
drained and rinsed well
350ml salt-reduced vegetable
stock or gluten-free stock
350ml water
100g green beans, chopped
150g frozen peas
Finely grated zest of 1 lemon
30g finely grated parmesan
Freshly ground black pepper
Handful basil leaves, torn,
to serve
1 Heat olive oil in a medium
saucepan over medium heat.
Add eschalot, fennel and garlic
to pan. Cook, stirring occasionally,
for 6-7 minutes, or until
vegetables soften.
Drain cannellini beans,
reserving the starchy
water from half
of the can.
2 Add beans,
reserved cannellini
bean water, stock,
water and green beans.
Simmer for 10 minutes,
or until green beans are
completely softened.
3 Add peas and then simmer for
2 minutes. Stir in lemon zest and
parmesan. Season with pepper.
Ladle into serving bowls. Top
with basil leaves and serve.NUTRITION INFO GFO
PER SERVE 1320kJ, protein 19g,
total fat 11g (sat. fat 3g), carbs 31g,
fibre 16g, sodium 717mg- Carb exchanges 2 • GI estimate low
- Gluten-free option
3 SATAY TOFU
SKEWERS WITH
ASIAN GREENS
PREP TIME: 15 MINS (+ 30 MINS
MARINATING)
COOK TIME: 10 MINS
SERVES 2 (AS A LIGHT MEAL)11 /2 Tbsp no-added-salt-or-sugar
smooth peanut butter
1 tsp salt-reduced soy sauce
or gluten-free soy sauce
Pinch of chilli flakes
1 lime, ½ juiced, ½ cut into wedges
21 /2 Tbsp water
150g firm tofu, cut into chunks
2 tsp olive oil
1 clove garlic, sliced
Small piece ginger, sliced
1 bunch Asian greens, leaves
separated, washed
1 Tbsp unsalted dry roasted
peanuts, roughly chopped1 Combine peanut butter, soy
sauce, chilli flakes, lime juice and
the water in a small bowl. Pour
half the mixture into a shallow
dish. Add tofu and stir to coat. Set
aside for 30 minutes to marinate.
Thread tofu onto 4 metal or
wooden skewers (see Cook’s Tip,
below) and place on a baking tray.
2 Preheat grill on medium-high.
Line grill tray with foil. Place tofu on
tray and cook for 4 minutes each
side or until browned and crisp.
3 Meanwhile, heat oil in a large
non-stick frying pan over medium-
high heat. Add garlic and ginger
and cook, stirring, for 1 minute.
Add Asian greens and cook for
2-3 minutes, or until their leaves
start to wilt.
4 Divide greens and skewers
between serving plates. Sprinkle
over peanuts and drizzle over rest
of sauce. Serve with lime wedges.COOK’S TIP
If using wooden skewers, soak
them in cold water for 30 minutes.
Drain well. ■NUTRITION INFO GFO LC
PER SERVE 1250kJ, protein 16g,
total fat 23g (sat. fat 4g), carbs 3g,
fibre 7g, sodium 141mg- Carb exchanges 0
- GI estimate n/a
- Gluten-free option • Lower carb RE
CIPES^ &PHOTOGRAPHYIMMEDIATEMEDIAADDITIONAL^ INFORMATION^ALISON^ROBERTS,^SHANNON^LAVERY(DIETITIAN)GFO58 NOVEMBER/DECEMBER 2019 diabetic living
light meals