Nourish
Cooking healthily for just yourself can be a challenge. Here are some quick, super-healthy dinner recipes that don’t break the bank and still feel like real meals.
Meals for one BROWN RICE AND TUNA SALAD This tasty versatile recipe is inspired by the Blokes Can Cook programme – see page 25. ½ packet microwave brown rice, cooked (use the other half for the Tofu Curry on page 23) ¼ cup frozen peas, thawed ¼ cup carrot, grated 100g cherry tomatoes, halved 95g tin of tuna in springwater, drained ½ lemon Olive oil spray Add all ingredients together in a bowl (except the lemon). Squeeze in the lemon, stir, spray with olive oil, stir some more, and serve. If the rice has been cooked recently, this will be a warm salad, but you may prefer to chill it. Variation
Stir in a teaspoon of finely grated onion or a chopped spring onion for a more intense flavour. NUTRITION PER SERVE: ENERGY 1590kJ (380kcal) | PROTEIN 23.5g | FAT 5.5g (SAT FAT 1.3g) | CARBOHYDRATE 53g (SUGAR 7.2g) | SODIUM 94mg
STOCKING YOUR PANTRY
A trick to cooking for one is making sure you buy ingredients that last a long time (like tinned beans, tinned tuna, and frozen peas) or that come ready divided into single portions – like some brands of microwaveable rice. You can also be clever about meal planning: buy foods that can be divided up when they are fresh or just opened and used for two or three nights in a row.
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DIABETES WELLNESS | Spring 2021
