Diabetic Living

MEDITERRAN­EAN CHICKEN AND BARLEY SALAD

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PREP TIME: 10 MINS

(+ 4 HOURS CHILLING) COOK TIME: 8 HOURS SERVES 6 (AS A MAIN MEAL)

750ml (3 cups) salt-reduced

chicken stock

400g can no-added-salt chopped

tomatoes

300g (11/2 cups) pearl barley, rinsed under water until it runs clear

1 large Lebanese cucumber,

chopped

1/2 cup chopped flat-leaf parsley 3 green shallots, sliced

1 Tbsp chopped mint

60ml (1/4 cup) fresh lemon juice 1 Tbsp extra virgin olive oil

½ tsp ground cumin

500g chopped cooked skinless

chicken breast fillet

30g reduced-fat feta, crumbled

1 Put the chicken stock, tomatoes and pearl barley in a medium saucepan. Cover and bring to the boil over high heat. Reduce heat to medium and simmer, partially covered, for 20-25 minutes or until the barley is tender. Pour barley through a fine sieve, discarding the extra liquid. Transfer barley and tomato mixture to a large bowl. Set aside to cool to room temperatur­e.

2 Add the cucumber, parsley, sliced shallots and mint to the barley. Toss to combine.

3 Put the lemon juice, olive oil and cumin in a small screw-top jar. Cover and shake well. Pour the dressing over the salad.

Toss gently to coat. Top with the chicken. Cover and put in the fridge for at least 4 hours, or until well chilled.

4 Sprinkle over the feta before serving.

MOROCCAN SPICED POT ROAST AND VEGIES

PREP TIME: 15 MINS

COOK TIME: 9½ HOURS (LOW) OR 5 HOURS (HIGH)

SERVES 6 (AS A MAIN)

1 tsp ground cinnamon

1/2 tsp ground ginger

Pinch ground allspice

Pinch ground cloves

1 tsp ground cumin

Freshly ground black pepper

Pinch cayenne pepper (optional) 1kg piece beef chuck steak,

trimmed of fat

1 Tbsp extra virgin olive oil

500g carrots, cut into 2.5cm pieces 500g parsnips, peeled, cut into

2.5cm pieces

2 large brown onions, cut into

wedges

250ml (1 cup) salt-reduced beef

stock or gluten-free stock

3 Tbsp cornflour or gluten-free

cornflour

2 Tbsp no-added-salt tomato paste ½ tsp dry mustard powder

2 red capsicums, cut into 2.5cm

pieces

Chopped coriander, to serve

1 Combine the cinnamon, ginger, allspice, cloves, cumin, black pepper and cayenne pepper, if using, in a bowl. Add the meat and toss to coat.

2 Heat oil in a large non-stick frying pan over medium-high heat. Add the meat and then cook, turning occasional­ly, for

5-6 minutes, or until the meat is browned on all sides.

3 Put the carrot and parsnip in a small slow cooker. Add the meat, cutting to fit if needed.

Top with the onion. Stir the stock, cornflour, tomato paste, mustard powder and freshly ground black pepper in a bowl. Pour over the mixture in the slow cooker. Cover and cook on low setting for 9 hours or

41/2 hours on high. Add capsicum. Cover and cook for a further 30 minutes.

4 Transfer the meat to a platter. Using a slotted spoon, transfer vegetables to the platter. Skim fat from the cooking liquid. Drizzle cooking liquid over meat and vegetables. Top with chopped coriander, if using. Serve.

SPAGHETTI WITH SMOKY TOMATO & SEAFOOD SAUCE

PREP TIME: 5 MINS

COOK TIME: 15 MINS SERVES 4 (AS A MAIN MEAL)

300g Vetta High Fibre Spaghetti

or gluten-free pasta

3 Tbsp extra virgin olive oil 4 cloves garlic, crushed

1 red chilli, deseeded, finely sliced 1/2 tsp fennel seeds

2 tsp smoked paprika

2 x 400g cans no-added-salt

chopped tomatoes

2 tsp sugar

Freshly ground black pepper

400g seafood marinara mix

or gluten-free marinara mix Small bunch parsley or basil,

chopped

1 Cook the pasta in a large saucepan of boiling water, following packet directions, or until al dente. Drain the pasta, reserving 1 cup of cooking liquid. 2 Meanwhile, heat the oil in a large, deep non-stick frying pan over medium heat. Add the garlic, chilli and fennel seeds. Cook, stirring, for 1 minute. Add the paprika, canned tomatoes, sugar and pepper to the pan. Cover and bring to the boil over high heat. Reduce heat to medium and simmer for 8 minutes.

3 Add the seafood to the sauce and cook for 2-3 minutes, or until just cooked. Add the pasta to the sauce and toss to combine, adding a little of the reserved pasta water if it is too thick. Stir in the parsley or basil. Serve. ■

 ??  ?? Moroccan spiced pot roast and vegies
Spaghetti with smoky tomato & seafood sauce
Moroccan spiced pot roast and vegies Spaghetti with smoky tomato & seafood sauce

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