3 minute read
Diabetic Living recipes
Cook's Tip
For a change of flavour, you can replace the ham with saltreduced smoked salmon and the grated cheese with crumbled low-fat ricotta.
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QUICHE LORRAINE
Serves: 6 Prep: 15 mins Chill: 20 mins Cook: 1 hr Difficulty: Medium
2 sheets (240g) Simply Wize Gluten Free Puff Pastry 4 x 60g eggs 185ml (¾ cup) skim milk Freshly ground black pepper 40g gluten-free salt-reduced leg ham, finely chopped 35g (1⁄3 cup) reduced-fat grated cheese 3 x 250g trays cherry tomatoes on vine Rocket leaves, to serve (optional) 1. Preheat oven to 170°C (fan-forced). Line an oven tray with baking paper. Spray a 20cm (base measurement) loose-based flan tin with cooking spray. Put tin on prepared tray. Prepare pastry following pack instructions, rolling out to 3-4mm thick. Line tin with pastry, trimming to fit. Place in the fridge for 20 minutes. 2. Cover the pastry with a piece of baking paper and fill with baking beans or rice. Bake for 15 minutes. Remove the paper and beans and bake for a further 5 minutes. Remove pastry from the oven and increase oven temperature to 180°C (fan-forced). 3. Whisk the eggs, milk and pepper in a medium bowl. Sprinkle the ham and cheese over the pastry case. Pour the egg mixture over the filling. Bake for 25-30 minutes or until the filling is set. Set aside for 10 minutes before removing from the tin. 4. Meanwhile, line a small oven tray with baking paper. Put the tomatoes on the prepared tray. Spray with cooking spray. Roast for 15 minutes or until tomatoes have softened. Remove from oven and set aside. 5. Sprinkle the quiche with rocket leaves, if you like. Serve with roasted tomatoes.
Nutrition Information
PER SERVE 940kJ, protein 11g, total fat 8g (sat. fat 4g), carbs 26g, fibre 4g, sodium 317mg • Carb exchanges 11/2 • GI estimate low • Gluten free • Lower carb
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SAUSAGE TRAY BAKE
Serves: 2 (as a main) Prep: 10 mins Cook: 55 mins Difficulty: Easy
1 red onion, cut into wedges 4 small Carisma potatoes, unpeeled, thinly sliced 4 drained artichoke hearts (in vinegar), halved 100g cherry tomatoes 4 green shallots, halved lengthways 2 Peppercorn Pork & Red Onion Sausages, cut into chunks 1 tsp fennel seeds 1 small lemon, cut into wedges 1 tsp olive oil Freshly ground black pepper 400g can butter beans, drained and rinsed 100ml salt-reduced vegetable stock or gluten-free stock 50ml water 2 Tbsp pesto or gluten-free pesto
1. Preheat oven to 180°C (fan-forced). Toss the red onion, potatoes, artichokes, tomatoes, green shallots, sausages, fennel seeds and lemon wedges together in a baking tray or ovenproof dish. Drizzle over the oil and season with pepper. 2. Roast for 20 minutes, then add the beans, stock and water. Roast for a further 35 minutes. Remove from the oven, swirl through the pesto.
Nutrition Information
PER SERVE 2330kJ, protein 30g, total fat 26g (sat. fat 5g), carbs 46g, fibre 24g, sodium 985mg • Carb exchanges 3 • GI estimate low • Gluten-free option
DIABETIC LIVING
MAR/APR 2022
AUSTRALIAN
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