Diabetic Living Australia – May-June 2019

LEMON AND
GARLIC PRAWNS
PREP TIME: 20 MINS
COOK TIME: 20 MINS
SERVES 4 (AS A LIGHT MEAL)

85g (3/4 cup) dried orzo pasta
or gluten-free pasta
2 lemons, halved
1 Tbsp light margarine
2 Tbsp olive oil
750g green king prawns, peeled
and deveined, tails left intact
Pinch chilli flakes
3 cloves garlic, finely chopped
3 zucchini, sliced into rounds
3 green shallots, trimmed,
diagonally sliced
2 Tbsp water
1 tsp finely chopped rosemary
2 Tbsp chopped dill leaves
1 bunch broccolini, steamed,
to serve

1 Cook orzo according to packet
directions. Drain and set aside.
2 Meanwhile, using a vegetable
peeler, remove the zest from one
lemon and cut the zest into thin
slivers. Set aside. Cut both lemons
in half (you will have four halves).
Squeeze 60ml ( 1 / 4 cup) juice
from three of the lemon halves.
Set remaining lemon half aside.
3 Heat the margarine and 1 Tbsp
of the oil in a large non-stick frying
pan. Add the prawns, chilli flakes
and two of the garlic cloves. Cook,
tossing often, for 2 minutes or until

prawns just change colour. Stir in

2 Tbsp of the lemon juice. Remove

pan from the heat, transfer prawns

to a large bowl and cover to

keep warm.

4 Heat remaining oil in the frying

pan over medium-high heat.

Add the zucchini, shallots and

remaining garlic. Cook for

3 minutes, stirring occasionally,

or until the zucchini is tender.

Add the water, rosemary and

remaining 2 Tbsp lemon juice,

stirring to scrape up any bits off the

base of the pan. Stir in the cooked

orzo and toss until heated through.

5 Add the prawn mixture to

the orzo mixture and toss to

combine. Sprinkle with dill and

reserved lemon zest slivers.

Squeeze the juice from the

reserved lemon half over and

serve. Serve with the broccolini.

CHICKEN WITH LEMON

AND CAPER SAUCE

PREP TIME: 25 MINS

COOK TIME: 15 MINS

SERVES 4 (AS A MAIN)

2 tsp cornflour or gluten-free

cornflour

125ml (1/2 cup) salt-reduced chicken

stock or gluten-free stock

2 x 250g skinless chicken breast

fillets, trimmed of fat, halved

horizontally

40g (1/4 cup) plain flour

or gluten-free flour

Lemon and garlic prawns Chicken with lemon and caper sauce

Freshly ground black pepper

1 Tbsp olive oil

4 slices lemon (optional)

2 tsp light margarine

3 large cloves garlic, crushed

60ml (1/4 cup) dry white wine

2 Tbsp fresh lemon juice

11 /2 Tbsp drained capers

(in vinegar)

11 /2 tsp chopped thyme, plus extra

leaves to serve (optional)

2 Tbsp chopped parsley,

to serve (optional)

400g Zarella Spud Lite potatoes,

chopped, steamed, to serve

400g broccoli, cut into florets,

steamed, to serve

12 baby carrots, scrubbed,

steamed, to serve

1 Combine the cornflour and

stock in a medium bowl. Place the

chicken pieces between 2 pieces

of plastic wrap. Using the flat side

of a meat mallet, flatten the

chicken until about 1.5cm thick.

2 Put the flour on a plate and

season with pepper. Dip the

chicken pieces in the flour,

turning to coat and shaking

off any excess. Heat the oil in

a large non-stick frying pan

over medium-high heat. Add

the chicken and reduce heat to

medium. Cook for 2-3 minutes

each side, or until cooked

through. Transfer to a plate

and cover with foil to keep warm.

Add the lemon slices to the pan,

if using, and cook for 30-60

seconds each side, or until lightly

browned. Transfer to a plate.

3 Add margarine to the pan

and cook over medium heat

until the margarine melts. Add

the garlic and cook, stirring, for

30 seconds. Add the wine and

cook, stirring, for 1-2 minutes,

stirring and scraping any bits

off the base of the pan. Stir in

the cornflour mixture. Increase

heat to high and bring to boil.

in season

32 MAY/JUNE 2019 diabetic living