Diabetic Living Australia – May-June 2019

(やまだぃちぅ) #1

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

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