Diabetic Living Australia — July-August 2017

1 brown onion, chopped
3cm piece ginger, peeled,
finely grated
2 tsp ground coriander
2 tsp smoked paprika
1 tsp ground cumin
250g extra-lean beef mince
400g can no-added-salt
crushed tomatoes
125ml ( 1 /2 cup) water
2 Tbsp mango chutney
2 Old El Paso Light Tortillas
or gluten-free tortillas,
cut into large pieces
50g baby spinach leaves
Coriander leaves, to serve

1 Heat the oil in a large non-stick
frying pan over medium. Add the
capsicum, eggplant, onion and
ginger. Cook, stirring occasionally,
for 7-8 minutes or until onion
starts to soften. Preheat oven
to 180°C (fan-forced). Add ground
coriander, paprika and cumin to
pan. Cook, stirring, for 1 minute.
2 Increase heat to high and
add beef mince. Cook, stirring,
for 2 minutes or until mince
changes colour. Add the
tomatoes, water and chutney.
Simmer for 5-10 minutes or
until mixture thickens.
3 Meanwhile, divide the tortilla
pieces between 2 baking trays.
Bake for 8-10 minutes or until
crisp, then set aside.
4 Stir the spinach leaves into
the beef mixture. Top with
coriander and serve with the
tortilla chips on the side.

Sticky orange pork

with roast vegies

PREPARATION TIME: 15 MINS

COOKING TIME: 25 MINS

SERVES 2 (AS A MAIN)

Finely grated zest and

juice of 1 orange

1 Tbsp honey

1 tsp extra virgin olive oil

2 tsp Dijon mustard or

gluten-free mustard

1 Tbsp thyme leaves, plus extra

sprigs (optional), to serve

2 garlic cloves, crushed

Freshly ground black pepper

2 x 180g lean pork cutlets,

trimmed of all visible fat

200g ( 1 /4 small) cauliflower,

cut into florets

1 /2 bunch baby beets, scrubbed,

left unpeeled, halved

250g orange sweet potato,

peeled, diced

6 large brussels sprouts,

trimmed, quartered

Extra virgin olive oil cooking spray

1 Combine the orange zest and

juice, honey, oil, mustard, thyme,

garlic and pepper in a small jug.

Place the pork in a shallow dish

and pour over half the marinade.

Turn to coat and set aside.

2 Preheat oven to 210°C (fan-

forced). Line a large baking dish

with baking paper. Arrange the

cauliflower, beets, sweet potato

and brussels sprouts evenly in

the dish. Pour over the remaining

marinade. Cover with foil and

bake for 20 minutes.

3 Meanwhile, spray a small

non-stick frying pan with oil and

heat over medium-high. Remove

pork from marinade (reserving

marinade) and pat dry with paper

towel. Add to pan and cook for

1 minute each side or until brown.

4 Remove vegetable dish from

the oven, discard foil and spray

vegies with oil. Add the pork to

the dish, pour over the reserved

marinade and bake for 5 minutes,

or until pork is just cooked and

vegetables are tender. Serve pork

cutlets with the roast vegies.

COOK’S TIP

Try replacing the thyme with

rosemary and the pork with 125g

chicken breast fillet per person.

Roasted beet, pumpkin

and barley salad

PREPARATION TIME: 20 MINS

COOKING TIME: 25 MINS

SERVES 2 (AS A MAIN)

50g (1/4 cup) pearl barley

400g piece Jap pumpkin, peeled,

seeded, cut into wedges

1 /2 bunch baby beets, washed,

trimmed, left unpeeled, cut

into quarters

1 pear, quartered, core removed,

cut into wedges

2 tsp honey

Olive oil cooking spray

2 x 60g eggs, hard-boiled,

peeled, halved

50g reduced-fat feta, crumbled

1 cup flat-leaf parsley leaves

Dressing

3 tsp white balsamic vinegar

2 tsp extra virgin olive oil

2 tsp honey

Freshly ground black pepper ➤

diabetic living JULY/AUGUST 2017 57

FOOD mains