Diabetic Living Australia — July-August 2017

310ml (1¼ cups) boiling water

400g can cannellini beans,

rinsed and drained

6 x 40g slices sourdough bread

or gluten-free bread

1 Preheat oven to 140°C (fan-

forced). Heat the oil in a large

stoveproof and ovenproof

casserole dish (with a lid). Add

the lamb shanks and cook,

turning often, for 3-4 minutes

or until well browned.

2 Add the onion, celery, apples,

carrots, garlic, thyme and oregano

to the dish. Top with the tomatoes

and pour in the combined stock

cube and water. Bring mixture to

a simmer, cover, then transfer

to the oven. Cook for 2½ hours,

stirring twice throughout.

3 Add cannellini beans to the

dish. Cover and cook for a further

30 minutes or until lamb is very

tender. Remove dish from oven,

transfer shanks to a plate to cool

for 10 minutes and cover vegies

with foil to keep warm. Remove

meat from shanks, shred, then

return to vegies and stir through.

4 Serve the lamb casserole with

the bread on the side.

Baked chicken and

mushroom risotto

PREPARATION TIME: 15 MINS

(+ RESTING)

COOKING TIME: 30 MINS

SERVES 4 (AS A MAIN)

2 tsp extra virgin olive oil

1 brown onion, finely chopped

2 carrots, chopped

2 garlic cloves, finely chopped

until the onion starts to soften.
Combine stock cube and water
and add to mixture with passata.
Bring to a simmer then simmer,
stirring occasionally, for 10 minutes.
4 Preheat oven to 180°C (fan-
forced). Using a teaspoon, spoon
and push the filling evenly into
the cannelloni tubes. Arrange
in a 2L (8-cup) rectangular
ovenproof dish. Pour the tomato
sauce over tubes. Cover dish
with a piece of baking paper,
then foil. Bake for 45-50 minutes
or until the cannelloni is tender
when tested with a knife. Remove
foil and baking paper.
5 Sprinkle cheese over the top.
Return to the oven for 5 minutes,
or until the cheese melts. Serve
with the salad leaves, if you like.

Slow-cooked
lamb casserole
PREPARATION TIME: 15 MINS
(+ COOLING)
COOKING TIME: 3 HOURS 10 MINS
SERVES 6 (AS A MAIN)

1 tsp extra virgin olive oil
3 French-trimmed lamb shanks,
any excess fat removed
1 large onion, chopped
2 celery sticks, chopped
2 Granny Smith apples, unpeeled,
quartered, cored, chopped
2 carrots, chopped
3 garlic cloves, peeled
¼ bunch thyme
¼ bunch oregano
400g can no-added-salt
chopped tomatoes
1 Massel Salt Reduced
Chicken Style Stock Cube

210g (1 cup) Doongara rice

200g button mushrooms, sliced

1 Massel Salt Reduced Chicken

Style Stock Cube

560ml (2¼ cups) boiling water

500g skinless chicken tenderloins,

trimmed of fat, sinew removed

25g (1 cup) baby rocket leaves

2 Tbsp finely grated parmesan

Freshly ground black pepper

Grated lemon zest, to serve

Dill or parsley sprigs

(optional), to serve

1 Preheat oven to 180°C (fan-

forced). Heat 1 teaspoon of the

oil in a medium stoveproof and

ovenproof dish over medium.

Add the onion, carrots and garlic.

Cook, stirring often, for 6-7

minutes or until the onion softens.

2 Add rice and mushrooms and

cook, stirring, for 2 minutes. Add

combined stock cube and water.

Cover and bring to a simmer.

Transfer dish to oven. Cook for

20 minutes or until rice is tender

and most of the liquid is absorbed.

3 Meanwhile, heat remaining oil

in a large non-stick frying pan

over medium-high. Add chicken

and cook for 2 minutes each side,

or until just cooked. Diagonally

slice the chicken and set aside.

4 Remove risotto from the oven.

Place chicken and rocket on top

of the rice. Cover and set aside

for 5 minutes. Toss chicken and

rocket through the rice with the

parmesan. Season with pepper.

Serve topped with lemon zest

and dill or parsley, if you like. ■

FOOD winter favourites

diabetic living JULY/AUGUST 2017 27