Diabetic Living Australia — July-August 2017

134 JULY/AUGUST 2017 diabetic living

RECIPE index

SNACKS
65 Broad bean and goat’s
cheese on rye
65 Fresh vegie and
pesto pizza
65 Garlic and sesame
kale chips

LIGHT MEALS
33 Celery, radish and
parmesan salad
33 Eggplant and garlic dip
18 Roasted spaghetti
squash with prawns
and spinach

MAINS
58 Asian-style meatballs
with soy ginger sauce
27 Baked chicken and
mushroom risotto
24 Baked pork and
oregano meatballs
in tomato sauce
56 Chicken and cauliflower
rice
24 Chickpea, vegetable
and couscous stew
58 Ham and potato rostis

COOKING All our recipes are designed for a fan-forced oven. If you have a conventional oven, you’ll need to

increase the temperature by 10-20°C, depending on your oven. All recipes are tested in a 1000W microwave oven.

FREEZING Pack individual serves into airtight containers. Label with the recipe name and date. Main meals

will generally freeze for three to six months, with three being optimal. To reheat, put the dish in the fridge overnight

to defrost (never leave it on the bench overnight) or defrost on low/30% in the microwave. Reheat on the stove, in

the oven, or microwave it on medium/50%, depending on the dish.

GLUTEN FREE When a recipe ingredient is tagged ‘gluten free’ it may either be branded gluten free or gluten

free by ingredient – please check the label to ensure the product is suitable for you. Note: Some spices carry a ‘may

contain’ statement. It is important to check the label of packaged products to ensure they are gluten free.

LOWER CARB When a recipe is tagged ‘lower carb’ it means it is less than 2 carb exchanges for a main or light meal

and less than 1 carb exchange for a snack or dessert. This may be beneficial for people who are trying to control their type 2

with diet and/or medication. If you are on insulin and planning to follow a lower-carb diet, speak to your care team first.

56 Lamb with baked potato

and sprout slaw

32 Lemon-herb roast pork

with ginger and honey

roasted vegetables

46 Pork with sautéed

sprouts and sage

46 Potato, tomato and

parmesan frittata

26 Pumpkin, ricotta and

kale cannelloni

57 Roasted beet, pumpkin

and barley salad

47 Salmon with fennel

and pear salad

47 Satay chicken

noodle bowl

27 Slow cooked lamb

casserole

56 Spicy eggplant beef

with tortilla chips

57 Sticky orange pork

with roast vegies

DESSERTS

38 Chocolate, fig and

almond puddings with

raspberry sauce

31 Cinnamon, apple and

cherry puddings

40 Pear and ginger upside

down cake

39 Quick apple, blackberry

and raisin crumble

39 Steamed golden

syrup pudding

BREAKFAST

63 Chocolate and

banana porridge

63 Creamy coconut semolina

62 Porridge with apricots

and cranberries

62 Quinoa with pear and

blueberries

KEY Freezable Gluten free Gluten-free option Vegetarian Lower carb

PHOTOGRAPHY

GETTY IMAGES

RECIPES from

Get Lean, Stay

Lean by Dr

Joanna McMillan

128 Chicken, quinoa

and kale soup

127 Hearty chicken

and barley soup

129 Supergreens

soup

128 White bean and root

vegetable soup