Healthy_Food_Guide_UK_-_January_2020

prep 15 mincook 10 minserves 4
glutenfree dairyfree

4tbspshreddedorflakedcoconut
300gmixedbroccoliandcauliflower
(or150geach)
2tsptoastedsesameoil
2 garliccloves,crushed
1tbspfinelygratedfreshginger
350gasparagusorgreenbeans,trimmed
andchopped
150gsugarsnappeas,trimmedandhalved
250gcookedchicken,shredded
250gmixedcherrytomatoes,halved
3 springonions,chopped
2tbspreduced-salt,gluten-freetamari
sauce,toserve

1 Heata largenon-stickfryingpanover
a medium-highheat.Addthecoconut
andgentlytoast,stirring,for1–2min.
Removefromthepanandsetaside.In
a foodprocessor,pulsethebroccoli

andcauliflowertomakecoarse‘rice’.

2 Addthesesameoiltothesame

panandreturnit totheheat.Addthe

cauliflowerandbroccoliricewiththe

garlicandginger.Cook,stirringoften,

for3–4min.

3 Addthechoppedasparagusor

beansandthesugarsnaps,thencook,

stirring,for2 minoruntiltender.Add

thechickenandwarmthrough.Toss

throughthetomatoesandspring

onions,thendivideamong4 serving

bowls.Drizzlewithtamariandscatter

withthetoastedcoconuttoserve.

3

PER SERVING

332kcal 9.6gfibre

17. 2 g f a t 29.3gprotein
    11.6g saturates 0.7gsalt
    10.2g carbs 98mgcalcium
    8g sugars 3.2mgiron

Broccoli and cauliflower ‘rice’ with spring vegetables

HEALTH ISSUE TYPE 2 DIABETES

The Low-carb

diet

Low daily carb intakes (generally under 130ga day)can

help people with type 2 diabetes to reducetheirmedication

EAT FOR BETTER HEALTH

JANUARY 2020 HEALTHY FOOD GUIDE 53