Diabetic Living Australia — July-August 2017

Salmon with fennel
and pear salad
PREPARATION TIME: 15 MINS
COOKING TIME: 10 MINS
SERVES 1 (AS A MAIN)

120g piece boneless salmon
fillet (with skin)
Olive oil cooking spray
Freshly ground black pepper

Fennel and pear salad
1 baby fennel, outer layers
removed, trimmed, thinly sliced
with 2 Tbsp fronds reserved
1 small pear, unpeeled, quartered,
core removed, very thinly sliced
1 Tbsp extra light sour cream
Zest and juice of ½ small lemon
1 Tbsp finely chopped dill (or extra
fennel fronds, chopped)
Freshly ground black pepper
Lemon wedge (optional), to serve

1 Preheat a barbecue plate
or non-stick frying pan over
medium-high. Spray the salmon
with oil and season with pepper.
Add skin-side down to pan. Cook
for 3-4 minutes each side, for
medium or until cooked to your
liking. Transfer to a serving plate.
2 Meanwhile, to make the salad,
chop reserved fennel fronds and

put 2 tablespoons of fronds in

a bowl with the fennel and pear.

Whisk the sour cream, lemon

zest and juice, dill and pepper in

a bowl. Toss dressing into salad.

3 Serve salmon sprinkled with

pepper and with the salad and

lemon wedge, if you like.

COOK’S TIP

Replace the pear with a small

apple and the lemon with lime.

Satay chicken

noodle bowl

PREPARATION TIME: 10 MINS

COOKING TIME: 15 MINS

SERVES 1 (AS A MAIN)

125g skinless chicken breast fillet,

trimmed of fat

Olive oil cooking spray

80g Macro Organic Singapore

Noodles or gluten-free noodles

½ small lebanese cucumber,

peeled into ribbons

1 small carrot, peeled into ribbons

¼ cup bean sprouts

¼ cup coriander leaves

Satay sauce

3 tsp no-added-salt peanut butter

Juice of ½ lemon

2 tsp sweet chilli sauce or

gluten-free sweet chilli sauce

1 tsp salt-reduced soy sauce or

gluten-free soy sauce

1 Preheat a chargrill pan

on medium-high. Spray both

sides of the chicken with

cooking spray. Place on the

chargrill pan and immediately

reduce heat to medium. Cook

for 4 minutes each side, then

transfer to a plate and loosely

cover with foil to keep warm.

2 To make the satay sauce,

put the peanut butter, lemon

juice, sweet chilli sauce and

soy sauce in a small saucepan.

Cook, whisking continuously

over medium heat, until the

sauce is well combined and

a nice smooth consistency.

3 Meanwhile, cook noodles

in a saucepan of boiling water

for 2 minutes. Drain well and

place in a serving bowl.

4 Combine cucumber, carrot,

sprouts and coriander, and

add to bowl. Diagonally slice

chicken and arrange on top.

Spoon over satay sauce and

serve immediately.

COOK’S TIP

Try replacing the chicken

with a lean piece of rump

steak, cooking for 1½-2

minutes each side for

medium, and the bean

sprouts with ¼ small red

capsicum, cut into strips. ■

Make a dinner date with the most

IMPORTANT person in your life – you!

diabetic living JULY/AUGUST 2017 47

FOOD single serves