Diabetic Living Australia - July-August 2018

slow cooker

4 Whizz soup in a food processor

until smooth (or leave it chunky if

you prefer). Season to taste and

finish with a dollop of yoghurt,

a little chopped coriander, a

sprinkling of reserved toasted

spices and warm naan bread.

SLOW-COOKED PORK

AND APRICOT STEW

PREP TIME: 20 MINS

COOK TIME: 6 HOURS (LOW)

SERVES 6 (AS A MAIN)

1 Tbsp olive oil

2 large brown onions,

finely chopped

800g boneless pork shoulder,

trimmed of fat, cut into

4cm pieces

2 tsp ground coriander

1 tsp ground cinnamon

1 tsp ground turmeric

5 pitted prunes,

finely chopped

Juice of 1 small lime

2 Tbsp honey

125ml (1/2 cup) salt-reduced

chicken stock or gluten-free

chicken stock

125ml (1/2 cup) water

100g dried apricots

1 bunch coriander, leaves

picked, chopped

50g flaked almonds, toasted

600g broccoli, cut into florets,

steamed, to serve

1 Put the oil, onion, pork,

coriander, cinnamon, turmeric,

prunes, lime juice, honey, stock

and water in a slow cooker.

2 Cover and cook on low-heat

setting for 2 hours. Add apricots.

Cover and cook for a further

4 hours.

3 Stir the fresh coriander into

the stew. Top with flaked almonds

and serve with broccoli.

BEEF AND

BARLEY SOUP

PREP TIME: 25 MINS

COOK TIME: 9 HOURS (LOW)

OR 4½ HOURS (HIGH)

SERVES 8 (AS A LIGHT MEAL)

1 Tbsp olive oil

350g beef chuck steak, trimmed

of fat, cut into 21/2 cm pieces

1.25L (5 cups) salt-reduced

vegetable stock

375ml (11/2 cups) water

400g can no added salt

chopped tomatoes

1 large brown onion,

finely chopped

2 parsnips or potatoes, chopped

200g (1 cup) frozen

mixed vegetables

130g (2⁄3 cup) pearl barley

1 stalk celery, chopped

1 bay leaf

2 cloves garlic, crushed

1 tsp dried oregano, crushed

SPICED CARROT
AND LENTIL SOUP
PREP TIME: 10 MINS
COOK TIME: 3 HOURS (HIGH)
SERVES 4 (AS A LIGHT MEAL)

2 tsp cumin seeds
Pinch chilli flakes
2 Tbsp olive oil
600g carrots, unpeeled, washed,
coarsely grated
140g split red lentils
700ml boiling water
1 Massel Salt-Reduced
Vegetable Stock Cube
125ml (1/2 cup) skim milk
1 /3 cup low-fat Greek-style natural
yoghurt, to serve
2 Tbsp chopped coriander, to serve
2 small naan bread, halved,
to serve

1 Place half the cumin seeds,
half the chilli flakes, the oil,
carrots, lentils, water and stock
cube to a slow cooker. Cover
and cook on high-heat setting
for 3 hours or until the lentils
are tender.
2 Dry-fry remaining cumin seeds
and chilli flakes until just fragrant.
3 When the lentils are done,
stir in the milk.

36 JULY/AUGUST 2018 diabetic living