Diabetic Living Australia – May-June 2019

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no-added-salt^ c

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them^ well^ und

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water^ to^ reduce

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sodium^ conten

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up^ to^50 %.

Low GI White Rice, cooked

following packet

directions, to serve

400g canned no-added-salt

black beans, rinsed and

drained, warmed, to serve

1 Heat oil in a large saucepan over

medium heat. Add the bacon and

onion. Cook, stirring occasionally,

for 5 minutes or until bacon is

slightly crisp and onion is soft. Add

capsicum, chilli, chicken and flour.

Cook, stirring often, for 5 minutes

or until chicken is golden brown

and the flour is light golden.

2 Add spice mix and garlic to the

pan. Stir. Slowly pour in combined

water and stock. Add okra or

zucchini and passata. Simmer,

uncovered, stirring often, for

20 minutes over medium heat.

3 Sprinkle over green shallots.

Toss the rice with the black beans

and serve with the chicken.

CAJUN CHICKEN STEW

PREP TIME: 15 MINS

COOK TIME: 35 MINS

SERVES 4 (AS A MAIN)

3 tsp olive oil

100g Weight Watchers bacon,

chopped

1 brown onion, sliced

1 green capsicum, sliced

1 long green chilli, seeds removed,

sliced

4 skinless chicken breasts, trimmed

of fat, cut into bite-sized pieces

3 Tbsp plain or gluten-free flour

1 Tbsp Cajun spice mix

3 cloves garlic, crushed

375ml (11/2 cups) water

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

gluten-free chicken stock

175g okra, trimmed, sliced

or 2 zucchini, sliced

500ml (2 cups) passata

2 green shallots, sliced

100g (1/2 cup) SunRice Doongara

NUTRITION INFO

PER SERVE 2040kJ, protein 51g,

total fat 9g (sat. fat 3g), carbs 46g,

fibre 9g, sodium 790mg • Carb

exchanges 3 • GI estimate low

• Gluten-free option

GFO

60 MAY/JUNE 2019 diabetic living

crowd pleaser