Here’s the rub!

Diabetic Living - - Mains -

CAJUN SPICE RUB

(MAKES ENOUGH TO COAT 4 x 125150G LEAN MEAT, FISH OR POULTRY) Com­bine 1 Tbsp smoked pa­prika, 1 tsp dried thyme leaves, 1 tsp dried oregano, 1 tsp cayenne pep­per, 2 tsp brown sugar and ½ tsp gar­lic pow­der, then rub into flesh be­fore bak­ing/fry­ing.

NUTRI­TION INFO

PER SERVE 86kJ, protein 0g, to­tal fat 0.5 (sat. fat 0.1g), carbs 3g, fi­bre 1g, sodium 94mg • Carb ex­changes 0 • GI es­ti­mate medium • Gluten free

SPICED NUTS

SERVES 16 (AS A SNACK)

Whisk an egg white (from 60g egg) in a bowl un­til foamy. Stir in 1 Tbsp caster sugar, 1 tsp garam masala, ½ tsp smoked pa­prika,

1 tsp ground cin­na­mon and 300g mixed raw nuts. Evenly spread nut mix­ture over a bak­ing tray lined with bak­ing pa­per.

Bake in an oven pre­heated to 150°C (fan-forced) for 15 min­utes. Separate mix­ture, re­duce oven tem­per­a­ture to 120°C (fan-forced) and cook for a fur­ther 10 min­utes, turn­ing oc­ca­sion­ally, or un­til nuts are golden. Serve.

NUTRI­TION INFO

PER SERVE 522kJ, protein 4g, to­tal fat 10.8g (sat. fat 1.5g), carbs 4g, fi­bre 1g, sodium 9mg Carb ex­changes ½ GI es­ti­mate low • Gluten free

DUKKAH

(MAKES ENOUGH TO SERVE 6)

Place 30g (¼ cup) hazel­nuts, finely chopped, 1½ Tbsp sesame seeds, and 1½ tsp each of ground co­rian­der and cumin in a small non-stick fry­ing pan. Cook over medium heat, stir­ring, for 2-3 min­utes or un­til aro­matic. Sea­son with pep­per and let cool. Keep in a small air­tight con­tainer for up to 2 weeks.

Toss through roasted or steamed ve­g­ies for ex­tra crunch; use to make a crust on lean lamb, chicken or beef; sprin­kle a lit­tle over poached eggs and serve with roasted toma­toes, spinach and sour­dough bread for a de­li­cious brekkie or brunch.

NUTRI­TION INFO

PER SERVE 233kJ, protein 2g, to­tal fat 5.1g (sat. fat 0.3g), carbs 1g, fi­bre 1g, sodium 2mg • Carb ex­changes 0• Gluten free

2 zuc­chini, di­ag­o­nally sliced,

steamed, to serve

1 x 70g True Foods tra­di­tional naan bread, heated fol­low­ing packet di­rec­tions, quar­tered, to serve

Cu­cum­ber, onion and tomato salsa 1 small lebanese cu­cum­ber, halved,

seeded, finely chopped

1/4 small red onion, finely chopped 1 tomato, seeded, finely chopped 2 Tbsp finely shred­ded mint

Juice of 1/4 lemon

1 Pre­heat oven to 140°C (fan­forced). Heat the oil in a large heavy-based stove­proof and oven­proof casse­role dish (with a lid) over medium-high. Add lamb shanks and cook, turn­ing shanks oc­ca­sion­ally, for 3-4 min­utes or un­til browned. Trans­fer to a plate. 2 Add the onions, gin­ger, car­damom pods and cin­na­mon sticks to the dish, re­duce heat to medium and cook, stir­ring of­ten, for 4-5 min­utes or un­til onion starts to soften. Add the cumin, co­rian­der and chilli and cook, stir­ring, for 30 sec­onds. Add the canned toma­toes, stock, tomato paste and sugar, then stir un­til well com­bined. Add the yo­ghurt a lit­tle at a time, whisk­ing in each ad­di­tion un­til well com­bined. 3 Re­turn lamb shanks to the dish. Cover, place in the oven and cook, stir­ring once, for

3 hours or un­til meat starts to come off the bone. Us­ing pa­per towel, ab­sorb any oil sit­ting on the sur­face. Re­move and dis­card cin­na­mon and car­damom.

4 Mean­while, to make the salsa, com­bine all in­gre­di­ents in a bowl. 5 Serve lamb shanks and sauce with the cu­cum­ber, onion and tomato salsa, and with the beans, zuc­chini and a piece of the naan bread per per­son.

CAULIFLOWER IN CO­CONUT SAUCE

PREPARATION TIME: 15 MINS COOK­ING TIME: 40 MINS SERVES 6 (AS A MAIN)

2 tsp olive oil

1 large brown onion,

cut into sliv­ers

3 gar­lic cloves, crushed

3cm piece gin­ger, finely grated 1 cin­na­mon stick, bro­ken in half 4 car­damom pods, bruised

3 cloves

1 star anise

11/2 tsp ground turmeric

1 long green chilli, cut in

half length­ways

600g (1 small) head cauliflower,

cut into small flo­rets

600g Carisma pota­toes, chopped 400ml can light co­conut milk

250ml (1 cup) salt-re­duced veg­etable

stock or gluten-free stock

200g green beans, trimmed,

cut in half di­ag­o­nally

300g pkt firm tofu, drained,

cut into cubes

210g (1 cup) Doon­gara rice, cooked fol­low­ing packet di­rec­tions, to serve

Co­rian­der leaves, to serve

1 Heat the oil in a large heavy­based saucepan over medium. Add the onion, gar­lic, gin­ger, cin­na­mon stick, car­damom, cloves and star anise. Cook, stir­ring of­ten, for 6-7 min­utes or un­til onion soft­ens. Add turmeric and chilli, and stir for 1 minute.

2 Add the cauliflower, potato, co­conut milk and veg­etable stock to the pan. Cover and bring to a sim­mer. Re­duce heat to medium-low and cook, cov­ered,

for 20-25 min­utes or un­til the cauliflower is al­most ten­der. Add the beans and tofu and cook, par­tially cov­ered, for 5-10 min­utes or un­til the beans are ten­der and the tofu is heated through. Re­move and dis­card cin­na­mon, car­damom, cloves and star anise. 3 Serve rice topped with the cauliflower mix­ture and co­rian­der.

MOROCCAN CHICKEN AND OLIVE TAGINE WITH COUSCOUS

PREPARATION TIME: 15 MINS

(+ RESTING)

COOK­ING TIME: 1 HOUR SERVES 4 (AS A MAIN)

Pinch saf­fron threads

2 tsp boil­ing wa­ter

650g (4) lovely legs

200g skin­less chicken breast fil­let,

trimmed of fat, cut into 4 pieces 1/3 cup co­rian­der, finely chopped

1/3 cup flat-leaf pars­ley, finely

chopped

Zest and juice of 1 lemon

2 tsp smoked pa­prika

3 tsp ex­tra vir­gin olive oil

1 large brown onion, thinly

sliced into rings

2 gar­lic cloves, finely chopped

4cm piece gin­ger, peeled,

finely grated

1 tsp ground cumin

2 large car­rots, cut into chunks 3 large toma­toes, chopped

125ml (1/2 cup) salt-re­duced chicken

stock or gluten-free stock

85g (1/3 cup) Si­cil­ian olives, with pits 140g (2/3 cup) whole­meal couscous

or gluten-free couscous

250ml (1 cup) boil­ing wa­ter

1 Put the saf­fron threads in a small bowl and pour over the boil­ing wa­ter. Set aside for 10 min­utes. Mean­while, put the lovely legs and chicken breast in a shal­low dish. Com­bine the co­rian­der, pars­ley, lemon zest and juice, pa­prika, saf­fron mix­ture, and 2 tea­spoons of the oil, in a small bowl. Spoon over chicken and rub all over to coat. 2 Pre­heat oven to 170°C (fan­forced). Heat the re­main­ing oil in a large non-stick fry­ing pan over medium. Add the onion, gar­lic and gin­ger, then cook, stir­ring oc­ca­sion­ally, for 7-8 min­utes or un­til the onion is soft­ened. Add the cumin and cook, stir­ring, for 1 minute.

3 Lift chicken from the mari­nade to drain and place on a plate. Add re­main­ing mari­nade to the pan with the car­rots, toma­toes and stock and re­turn to a sim­mer. Spoon onion mix­ture into a tagine or oven­proof dish. Place chicken lovely legs on top of the onion mix­ture and scat­ter over the olives. Cover and bake for 35 min­utes. Add chicken breast pieces to the dish, cover and re­turn to oven for 10-15 min­utes or un­til chicken is cooked through. 4 Mean­while, put the couscous in a medium heat­proof bowl.

Pour over boil­ing wa­ter and cover with a plate. Set aside for 5 min­utes, or un­til liq­uid is ab­sorbed. Us­ing a fork, separate and fluff up the grains.

5 Serve couscous topped with the chicken and olive mix­ture.

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