Cooking for DIABETES
Think you’reyoure restricted on flavour? Think again!
SERVES 2 PREP 20 MINS COOK 20 MINS ½ tsp saffron ½ cup water ½ tsp cumin seeds 3 tsp rice-bran oil 1 small onion, thinly sliced 2 garlic cloves, crushed 1 small red capsicum, thinly sliced 100g extra-lean minced beef 2 tbsp chopped parsley 5 vine-ripened tomatoes, chopped coarsely ½ chipotle chilli in adobo sauce, chopped finely (see tip) 1 tsp smoked paprika 100g baby spinach leaves 1 wholemeal pita, torn crossways 2 small eggs
1 Combine saffron and the water in a small jug.
2 Toast cumin seeds in a large, deep, dry frying pan over medium heat for 1 min or until fragrant. Remove from pan.
3 Heat 2 tsp of the oil in same pan and cook onion, garlic, capsicum and beef, stirring, for 5 mins or until beef is browned and vegetables are tender.
4 Add saffron mixture, cumin, parsley, tomato, chilli and paprika to pan and bring to boil. Reduce heat and simmer uncovered, stirring occasionally, for 10 mins or until mixture has thickened slightly. (If mixture sticks to pan while cooking, add 1 tbsp of water.) Stir through half the spinach. Season with pepper to taste.
5 Meanwhile, heat a grill pan (or grill or barbecue) over medium heat. Rub pita with remaining oil on both sides and cook 1 min, each side, or until charred. Remove from pan and cover to keep warm.
6 Make two indents in the hot tomato mixture with the back of a spoon. Break 1 egg into a cup and slide into indent. Repeat with remaining egg. Reduce heat to low and cook, covered, 4 mins or until egg whites are set.
7 Top with remaining spinach and serve with pita.