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Diabetes

Posted on 26 June 2016

  • diabetes -
  • MUSHROOM & THYME RISOTTO
  • DIABETES Additional 302 g Calories 7 g Fat 51 g Carbohydrates 3 g Fibre 11 g Protein Ingredients 1 tbsp olive oil 350g chestnut mushrooms, sliced 100g quinoa 1l hot vegetable stock 175g risotto rice handful thyme leaves handful grated parmesan or vegetarian alteative 50g bag rocket, to serve Directions Heat the oil in a medium pan, sauté themushrooms for 2-3 mins, then stir in thequinoa. Keeping the vegetable stockwarm in a separate pan on a low heat,add a ladle of the stock and stir untilabsorbed. Stir in the rice and repeatagain with the stock, until all the stockhas been...
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  • PRAWN & FENNEL BISQUE
  • DIABETES Additional 120 g Calories 6 g Fat 7 g Carbohydrates 3 g Fibre 7 g Protein Ingredients 450g raw tiger prawns in their shells 4 tbsp olive oil 1 large onion, chopped 1 large fennel bulb, chopped, fronds reserved 2 carrots, chopped 150ml dry white wine 1 tbsp brandy 400g can chopped tomatoes 1l fish stock 2 generous pinches paprika To serve 150ml pot double cream 8 tiger prawns, shelled, but tail tips left on (optional) fennel fronds (optional) Directions Shell the prawns, then fry the shells in the oil in a large pan for about 5 mins. Add...
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  • JUICY LUCY PUDDING
  • DIABETES Additional 276 g Calories 6 g Fat 56 g Carbohydrates 7 g Fibre 3 g Protein Ingredients 350g packet frozen fruits of the forest, defrosted 3 tbsp light muscovado sugar 4 tbsp no-added-sugar wild blueberries jam (we used St Dalfour, from larger supermarket branches) 6 medium-sized ripe pears, peeled, quartered and cored 50g fresh white breadcrumbs 25g butter, melted Directions Preheat the oven to 190C/gas 5/fan 170C. Mix the fruits of the forestin a large bowl with the sugar andjam, then add the pears and tossto mix. Tip into a deep baking dishmeasuring about 18x28cm, coverwith foil and roast...
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  • SPICED CARROT & LENTIL SOUP
  • DIABETES Additional 238 g Calories 7 g Fat 34 g Carbohydrates 5 g Fibre 11 g Protein Ingredients 2 tsp cumin seeds pinch chilli flakes 2 tbsp olive oil 600g carrots, washed and coarsely grated (no need to peel) 140g split red lentils 1l hot vegetable stock (from a cube is fine) 125ml milk plain yogurt and naan bread, to serve Directions Heat a large saucepan and dry-fry the cumin seeds and chilli flakes for 1 min, or until theystart to jump around the pan and release their aromas. Scoop out about half of the seeds witha spoon and set...
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  • GRILLED GOAT'S CHEESE WITH CRANBERRY DRESSING
  • DIABETES Additional 200 g Calories 15 g Fat 10 g Carbohydrates 1 g Fibre 8 g Protein Ingredients 2 red-skinned apples 3 tbsp lemon juice 3 x 100g Caprico goat's cheese, halved horizontally 2 tbsp cranberry jelly 2 tbsp olive oil 1 tsp clear honey 25g pecans 2 chicory heads, separated into leaves handful radish sprouts (available from larger supermarkets) or watercress Directions Quarter, core, then thinly slice the apple into a bowl with the lemon juice and 1 tbsp water. Toss well, as this stops the apples going brown. Heat grill to high, then line your grill rack with...
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  • BRAISED SEA BASS WITH SPINACH
  • DIABETES Additional 126 g Calories 6 g Fat 18 g Carbohydrates 4 g Fibre 2 g Protein Ingredients 2 red peppers, halved, deseeded 2 tbsp extra-virgin olive oil, plus extra for drizzling 2 shallots, chopped 1 garlic clove, finely chopped 250g cherry or baby plum tomatoes, halved small handful capers 12 large black olives, stoned and roughly chopped 20 basil leaves 50ml white wine 100ml/3½ fl oz tomato juice 2 whole sea bass, about 600-700g/1lb 5oz-1lb-9oz each, gutted, scaled and cleaned (get your fishmonger to do this) large knob butter 250g bag spinach Directions Heat the grill to high. Put...
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  • MAKE-AHEAD MUSHROOM SOUFFLéS
  • DIABETES Additional 170 g Calories 14 g Fat 5 g Carbohydrates 0 g Fibre 8 g Protein Ingredients 140g small button mushrooms, sliced 50g butter, plus extra for greasing 25g plain flour 325ml milk 85g Gruyère, finely grated, plus a little extra 3 large eggs, separated 6 tsp crème fraîche snipped chive, to serve Directions Fry the mushrooms in the butter for about 3 mins, then remove from the heat and reserve a good spoonful. Add the flour to the rest, then blend in the milk and retu to the heat, stirring all the time to make a thick sauce....
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  • CHARGRILLED VEGETABLE SALAD
  • DIABETES Additional 126 g Calories 9 g Fat 10 g Carbohydrates 4 g Fibre 3 g Protein Ingredients 2 red peppers 3 tbsp olive oil 1 tbsp red wine vinegar 1 small garlic clove, crushed 1 red chilli, deseeded, finely chopped 1 aubergine, cut into 1cm rounds 2 red onions, sliced about 1½ cm thick but kept as whole slices 6 plump sundried tomatoes in oil, drained and to into strips handful black olives large handful basil, roughly to Directions First, blacken the peppers all over –do this directly over a flame, over hotcoals or under a hot grill. When...
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  • PAN-FRIED VENISON WITH BLACKBERRY SAUCE
  • DIABETES Additional 182 g Calories 5 g Fat 7 g Carbohydrates 1 g Fibre 28 g Protein Ingredients 1 tbsp olive oil 2 thick venison steaks, or 4 medallions 1 tbsp balsamic vinegar 150ml beef stock (made with 2 tsp Knorr Touch of Taste beef concentrate) 2 tbsp redcurrant jelly 1 garlic clove, crushed 85g fresh or frozen blackberries Directions Heat the oil in a frying pan, cook the venison for 5 mins, then tu over and cook for 3-5 mins more, depending on how rare you like it and the thickness of the meat (cook for 5-6 mins on...
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  • TURKEY & PARSNIP CURRY
  • DIABETES Additional 406 g Calories 15 g Fat 27 g Carbohydrates 8 g Fibre 4.43g g Protein Ingredients 2 tbsp vegetable oil 2 onions, halved through the root and thinly sliced 500g parsnips, peeled and cut into chunks 5 tbsp Madras curry paste 400g can chopped tomatoes 500g/1lb 2oz boneless cooked turkey, cut into chunks 150g pot low-fat natural yogurt cooked basmati rice, to serve Directions Heat the oil in a saucepan, add the onions and fry gently for 10 minutes until they are softened and lightly coloured. Add the parsnips and stir well. To make the curry, stir in...
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  • LEFTOVER TURKEY CASSEROLE
  • DIABETES Additional 411 g Calories 13 g Fat 34 g Carbohydrates 4 g Fibre 39 g Protein Ingredients 2 onions, finely chopped 1 eating apple, cored and chopped 2 tbsp olive oil 1 tsp dried sage, or 5 sage leaves, chopped 2 tbsp plain flour 300ml vegetable or chicken stock 2 tbsp wholegrain mustard 2 tbsp runny honey 400g-500g leftover turkey, shredded about 350g leftover roasted vegetables like roast potatoes, parsnips, celeriacs and carrots, chunkily diced Directions Fry the onion and apple in the oil until softened in a casserole or deep pan. Stir in the sage for 1 min,...
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  • CARAMELISED CARROTS & ONIONS
  • DIABETES Additional 129 g Calories 7 g Fat 15 g Carbohydrates 3 g Fibre 2 g Protein Ingredients 500g carrots, peeled and cut into long chunks 50g butter 1 tbsp olive oil 8 red onions, peeled and quartered with root intact 3 sprigs thyme 1 tbsp soft brown sugar 3 tbsp red wine 1 tbsp good-quality balsamic vinegar Directions Blanch carrots in a pan of boiling salted water for 3 mins, drain well, then pat dry. In a large pan, melt the butter and oil, then fry the carrots, onions and thyme over a low heat for 30 mins until...
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  • LOW-FAT ROASTIES
  • DIABETES Additional 201 g Calories 6 g Fat 35 g Carbohydrates 3 g Fibre 5 g Protein Ingredients 800g roasting potatoes, quartered 1 garlic clove, sliced 200ml vegetable stock (from a cube is fine) 2 tbsp olive oil Directions Heat oven to 200C/fan 180C/gas 6. Put the potatoes and garlic in a roasting tin. Pour over the stock, then brush the tops of the potatoes with half the olive oil. Season, then cook for 50 mins. Brush with the remaining oil and cook 10-15 mins more until the stock is absorbed and the potatoes have browned and cooked through.
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  • MUSHROOM & TARRAGON PâTé
  • DIABETES Additional 137 g Calories 12 g Fat 4 g Carbohydrates 2 g Fibre 3 g Protein Ingredients 50g unsalted butter 2 shallots, finely chopped 1 leek, finely chopped 2 garlic cloves, crushed 100g chestnut mushrooms, finely chopped 100g shiitake mushrooms, finely chopped 2 tsp wholegrain mustard 2 tbsp crème fraîche 3 tbsp chopped fresh tarragon, plus extra to gaish 1 French stick ; extra vigin olive oil; mixed salad leaves, to serve Directions Heat butter in a large frying pan. Add shallots, leek and garlic, then gently fry for 7 mins until softened. Increase the heat, add the chestnut...
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  • CORN & GREEN BEAN CAKES WITH AVOCADO & CHILLI JAM
  • DIABETES Additional 353 g Calories 20 g Fat 35 g Carbohydrates 5 g Fibre 9 g Protein Ingredients 400g sweetco keels, boiled, then drained (or use 2 x 198g cans) 4 spring onions, chopped 50g green beans, chopped into 1cm pieces 1 red chilli (deseeded if you don't like it too hot), finely chopped large handful coriander leaves 100g self-raising flour 2 large eggs, beaten 85ml milk 2 small avocados, diced juice of 1 lime 2 tbsp vegetable oil 250g jar Tracklemans chilli jam Directions Put the sweetco, spring onions,beans, half of the chilli and coriander,the flour, eggs, milk and...
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  • LEMON SPAGHETTI WITH TUNA & BROCCOLI
  • DIABETES Additional 440 g Calories 11 g Fat 62 g Carbohydrates 5 g Fibre 23 g Protein Ingredients 350g spaghetti 250g broccoli, cut into small florets 2 shallots, finely chopped 85g pitted green olives, halved 2 tbsp capers, drained 198g can tuna in oil zest and juice 1 lemon 1 tbsp olive oil, plus extra for drizzling Directions Boil the spaghetti in salted waterfor 6 mins. Add the broccoli andboil for 4 mins more or until bothare just tender. Meanwhile, mix the shallots, olives,capers, tuna and lemon zest and juicein a roomy serving bowl. Drain the pastaand broccoli, add to...
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  • SALMON & SPINACH WITH TARTARE CREAM
  • DIABETES Additional 321 g Calories 20 g Fat 3 g Carbohydrates 3 g Fibre 32 g Protein Ingredients 1 tsp sunflower or vegetable oil 2 skinless salmon fillets 250g bag spinach 2 tbsp reduced-fat crème fraîche juice ½ lemon 1 tsp caper, drained 2 tbsp flat-leaf parsley, chopped lemon wedges, to serve Directions Heat the oil in a pan, season the salmonon both sides, then fry for 4 mins each sideuntil golden and the flesh flakes easily. Leaveto rest on a plate while you cook the spinach. Tip the leaves into the hot pan, seasonwell, then cover and leave to...
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  • CHICKEN, RED PEPPER & ALMOND TRAYBAKE
  • DIABETES Additional 442 g Calories 20 g Fat 34 g Carbohydrates 5 g Fibre 34 g Protein Ingredients 500g boneless, skinless chicken thighs 3 medium red onions, cut into thick wedges 500g small red potatoes, cut into thick slices 2 red peppers, deseeded and cut into thick slices 1 garlic clove, finely chopped 1 tsp each ground cumin, smoked paprika and fennel seeds, slightly crushed 3 tbsp olive oil zest and juice 1 lemon 50g whole blanched almonds, roughly chopped 170g tub 0% Greek yogurt, to serve small handful parsley or coriander, chopped, to serve Directions Heat oven to 200C/180C...
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  • ITALIAN-STYLE BEEF STEW
  • DIABETES Additional 225 g Calories 11 g Fat 7 g Carbohydrates 2 g Fibre 25 g Protein Ingredients 1 onion, sliced 1 garlic clove, sliced 2 tbsp olive oil 300g pack beef stir-fry strips, or use beef steak, thinly sliced 1 yellow pepper, deseeded and thinly sliced 400g can chopped tomatoes sprig rosemary, chopped handful pitted olives Directions In a large saucepan, cook onion and garlic in olive oil for 5 mins until softened and tuing golden. Tip in the beef strips, pepper, tomatoes and rosemary, then bring to the boil. Simmer for 15 mins until the meat is cooked...
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  • LEMON COD WITH BASIL BEAN MASH
  • DIABETES Additional 372 g Calories 15 g Fat 17 g Carbohydrates 6 g Fibre 44 g Protein Ingredients 2 small bunches cherry tomatoes, on the vine 1 tbsp olive oil chunks skinless cod or other white fish fillet zest 1 lemon, plus juice of ½ 240g pack frozen soya beans 1 garlic clove bunch basil, leaves and stalks separated 100ml chicken or vegetable stock Directions Heat oven to 200C/fan 180C/gas 6. Put the tomatoes onto a baking tray, rub with a little oil and some seasoning, then roast for 5 mins until the skins are starting to split. Add the...
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  • CHOCOLATE & BERRY MOUSSE POTS
  • DIABETES Additional 159 g Calories 8 g Fat 19 g Carbohydrates 3 g Fibre 5 g Protein Ingredients 75g dark chocolate 70% grated 4 tbsp low-fat yogurt 2 large egg whites 2 tsp caster sugar 350g berries (try blueberries, raspberries, cherries or a mix) Directions Melt the chocolate in a heatproofbowl over a pan of simmeringwater, making sure the bowldoesn’t directly touch the water.Once melted, allow it to cool for5-10 mins, then stir in the yogurt. Whisk the egg whites until stiff,then whisk in the sugar and beatuntil stiff again. Fold the whites intothe chocolate mix – loosen themixture first...
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  • diabetes -
  • SPICY ROOT & LENTIL CASSEROLE
  • DIABETES Additional 378 g Calories 9 g Fat 64 g Carbohydrates 10 g Fibre 14 g Protein Ingredients 2 tbsp sunflower or vegetable oil 1 onion, chopped 2 garlic cloves, crushed 700g potatoes, peeled and cut into chunks 4 carrots, thickly sliced 2 parsnips, thickly sliced 2 tbsp curry paste or powder 1 litre/1¾ pints vegetable stock 100g red lentils a small bunch of fresh coriander, roughly chopped low-fat yogurt and naan bread, to serve Directions Heat the oil in a large pan andcook the onion and garlic over amedium heat for 3-4 minutes untilsoftened, stirring occasionally.Tip in the potatoes,...
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  • VEGGIE RICE POT
  • DIABETES Additional 377 g Calories 9 g Fat 67 g Carbohydrates 4 g Fibre 12 g Protein Ingredients 1 tbsp sunflower or groundnut oil 2 peppers (one red, one yellow), deseeded and thickly sliced 250g pack shiitake or chestnut mushrooms (I used shiitake) 250g long grain rice (not the easy-cook type) 2 garlic cloves, finely chopped 1 heaped tsp five-spice powder 3 tbsp dry sherry (optional but worth it) 140g frozen petits pois 1 tsp sesame oil 2 eggs, beaten bunch spring onions, sliced diagonally 1 tbsp light soy sauce, or more if you like Directions Boil the kettle. Heat...
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  • FROZEN FRUIT STICKS WITH PASSION FRUIT & LIME DRIZZLE
  • DIABETES Additional 31 g Calories 0 g Fat 7 g Carbohydrates 1 g Fibre 1 g Protein Ingredients 100g strawberries, hulled and halved 8 seedless grapes 100g/4oz mango chunks 100g/4oz melon chunks 2 kiwi fruit, peeled and cut into chunks 100g/4oz pineapple chunks For the drizzle juice 2 limes 4 passion fruits, halved and seeds scraped out 1 tsp icing sugar Directions Mix the drizzle ingredients in asmall bowl, stirring until the sugarhas dissolved. If you want the sauceto be smooth, pass it through asieve to remove the seeds, or leavethem in if you prefer. Skewer the fruits onto woodenskewers...
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  • WINTER VEGETABLE PIE
  • DIABETES Additional 388 g Calories 8 g Fat 62 g Carbohydrates 11 g Fibre 15 g Protein Ingredients 2 tbsp olive oil 2 onions, sliced 1 tbsp flour 300g (about 2 large) carrots, cut into small batons ½ cauliflower, broken into small florets 4 garlic cloves, finely sliced 1 rosemary sprig, leaves finely chopped 400g can chopped tomatoes 200g frozen peas 900g potatoes, cut into chunks up to 200ml/7fl oz milk Directions Heat 1 tbsp of the oil in aflameproof dish over a mediumheat. Add the onions and cook for10 mins until softened, then stir inthe flour and cook for...
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  • FALAFEL BURGERS
  • DIABETES Additional 161 g Calories 8 g Fat 18 g Carbohydrates 3 g Fibre 6 g Protein Ingredients 400g can chickpeas, rinsed and drained garlic clove, chopped handful of flat-leaf parsley or curly parsley 1 tsp ground cumin 1 tsp ground coriander 1?2 tsp harissa paste or chilli powder 2 tbsp plain flour 2 tbsp sunflower oil toasted pitta bread 200g tub tomato salsa, to serve green salad, to serve 1 small red onion, roughly chopped Directions Pat the chickpeas dry with kitchen paper. Tipinto a food processor along with the onion,garlic, parsley, spices, flour and a little salt.Blend until...
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  • TURKEY STEAKS WITH CITRUS & GINGER SAUCE
  • DIABETES Additional 310 g Calories 7 g Fat 25 g Carbohydrates 3 g Fibre 39 g Protein Ingredients 2 tsp coflour 4 quick-cook turkey breast steaks, weighing about 300g/10oz total 1 tbsp sunflower oil 3 oranges, juice of 2 and one peeled and cut into segments 1 tsp grated fresh ginger 1 tsp clear honey 1 pink grapefruit, peeled and cut into segments 1 tbsp fresh snipped chives or chopped parsley wild or long grain rice and steamed broccoli, to serve Directions Sprinkle a teaspooncoflour onto a plate, thenpress the turkey steaks intothe coflour to dust themlightly. Heat the oil...
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  • SUPERHEALTHY SALMON BURGERS
  • DIABETES Additional 292 g Calories 17 g Fat 7 g Carbohydrates 0 g Fibre 29 g Protein Ingredients 4 boneless, skinless salmon fillets, about 550g/1lb 4oz in total, cut into chunks 2 tbsp Thai red curry paste thumb-size piece fresh root ginger, grated 1 tsp soy sauce 1 bunch coriander, half chopped, half leaves picked 1 tsp vegetable oil lemon wedges, to serve For the salad 2 carrots half large or 1 small cucumber 2 tbsp white wine vinegar 1 tsp golden caster sugar Directions Tip the salmon into a food processor withthe paste, ginger, soy and chopped coriander.Pulse until...
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  • CLEMENTINE, FETA & WINTER LEAF SALAD
  • DIABETES Additional 149 g Calories 11 g Fat 8 g Carbohydrates 2 g Fibre 5 g Protein Ingredients 6-8 seedless clementines 2 heads red chicory 100g watercress 1 fennel bulb, halved, cored and very finely sliced 1 red onion, halved and finely sliced 200g feta cheese, cut into cubes small handful parsley, finely chopped For the dressing juice 1 clementine juice 1 lemon 4 tbsp olive oil 1 tsp caster sugar Directions Whisk the dressing ingredients in a jug,season with salt and set aside. To make the salad, peel the clementinesand slice whole. In a bowl, gently toss thechicory and...
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  • PEPPER-CRUSTED SALMON WITH GARLIC CHICKPEAS
  • DIABETES Additional 531 g Calories 3.2 g Fat 23 g Carbohydrates 6 g Fibre 41 g Protein Ingredients 4 skinless salmon fillets, about 150g/5oz each 2 tsp black peppercos 1 tsp paprika grated zest and juice 2 limes 1 tbsp olive oil For the chickpeas 2 x 400g/14oz cans chickpeas 3 tbsp olive oil 2 garlic cloves, finely chopped 150ml vegetable stock 130g bag baby spinach Directions Heat oven to 190C/fan 170C/gas 5. Put the salmon fillets in a shallow ovenproof dish in a single layer. Roughly crush the peppercos with a pestle and mortar, or tip into a cup...
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  • APPLE, PEAR & CHERRY COMPOTE
  • DIABETES Additional 199 g Calories 1 g Fat 51 g Carbohydrates 4 g Fibre 1 g Protein Ingredients 8 eating apples, peeled, cored and cut into chunks 4 medium Bramley apples, peeled, cored and cut into chunks 8 firm pears, peeled, cored and thickly sliced 6 tbsp sugar, or to taste 280g dried sour cherries (or dried cranberries) Directions Put the apples and pears in a pan withthe sugar and 50ml water. Bring to asimmer, then gently cook, covered, for15 mins or so until the Bramley applehas collapsed to a purée and the eatingapple and pear are tender (stir to...
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  • CHICKEN & CHORIZO JAMBALAYA
  • DIABETES Additional 445 g Calories 10 g Fat 64 g Carbohydrates 2 g Fibre 30 g Protein Ingredients 1 tbsp olive oil 2 chicken breasts, chopped 1 onion, diced 1 red pepper, thinly sliced 2 garlic cloves, crushed 75g chorizo, sliced 1 tbsp Cajun seasoning 250g long grain rice 400g can plum tomatoes 350ml chicken stock Directions Heat the oil in a large frying pan witha lid and brown the chicken for 5-8 minsuntil golden. Remove and set aside.Tip in the onion and cook for 3-4 minsuntil soft. Then add the pepper, garlic,chorizo and Cajun seasoning, and cookfor 5 mins...
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  • CRAB & SWEETCORN CHOWDER
  • DIABETES Additional 191 g Calories 5 g Fat 25 g Carbohydrates 3 g Fibre 13 g Protein Ingredients 1 onion, finely chopped 1 leek, green and white parts separated and sliced 2 carrots, chopped 850ml-1 litre/1½ pints - 1¾ pints low-sodium chicken or vegetable stock 1 large potato, diced 175g/ 6oz frozen sweetco 170g can white crabmeat, drained 4 tbsp light crème fraîche 1 tsp chopped chives Directions Put the onion, white part of the leekand carrots in a large pan and pour ona few tbsp of the stock. Cook over amedium heat for about 10 mins, stirringregularly until soft....
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  • ROAST PORK WITH COUSCOUS & GINGER YOGURT
  • DIABETES Additional 284 g Calories 6 g Fat 37 g Carbohydrates 0 g Fibre 23 g Protein Ingredients 2 pork fillets, each about 500g/1lb 2oz, trimmed of any fat 2 tsp olive oil 3 tsp ground cumin 1 tsp ground cinnamon 4 tsp grated ginger 250g couscous 100g sultanas zest and juice 1 lemon small bunch mint, chopped 200g fat-free natural yogurt Directions Heat oven to 190C/170C fan/gas 5.Brown the pork in a non-stick frying panover a high heat for 4-5 mins, tuingtwice. Mix the oil, 2 tsp cumin, cinnamon,2 tsp ginger and some seasoning,then rub all over the pork....
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  • RED LENTIL, CHICKPEA & CHILLI SOUP
  • DIABETES Additional 222 g Calories 5 g Fat 33 g Carbohydrates 6 g Fibre 13 g Protein Ingredients 2 tsp cumin seeds large pinch chilli flakes 1 tbsp olive oil 1 red onion, chopped 140g red split lentils 850ml vegetable stock or water 400g can tomatoes, whole or chopped 200g carton chickpeas or ½ a can, rinsed and drained (freeze leftovers) small bunch coriander, roughly chopped (save a few leaves, to serve) 4 tbsp 0% Greek yogurt, to serve Directions Heat a large saucepan and dry-fry thecumin seeds and chilli flakes for 1 min,or until they start to jump around...
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