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L I A N A U S T R A
YOUR WINTER DIET SAVE PLAN
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FACT OR FICTION
DELICIOUS RECIPES
There There are many are many myths myths and half-truths and half-truths surrounding surrounding diabetes. diabetes. Accredited Accredited Practising Practising Dietitian Dietitian DaleDale Cooke Cooke fromfrom Diabetes Diabetes Queensland Queensland givesgives us the usfacts. the facts.
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BEAN & PUMPKIN RAGOUT PREP 10 MINS COOK 50 MINS SERVES 2 (AS A MAIN)
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How our food works for you see page 83
1 Tbsp olive oil 1 small brown onion, finely chopped 250g peeled and diced pumpkin 2 cloves garlic, thinly sliced ½ tsp ground cinnamon ½ tsp ground turmeric 1 tsp cumin seeds Pinch dried chilli flakes 325ml (1¼ cups) passata 125ml (½ cup) water ½ tsp caster sugar 1 x 400g can no-added-salt butter beans, drained and rinsed ½ bunch flat-leaf parsley, roughly chopped 2 tsp dried mint 4 Tbsp reduced-fat Greek natural yoghurt 1 Heat 2 teaspoons of the oil in a medium saucepan over medium
heat. Add the onion and cook, stirring occasionally, for 10 minutes or until the onion softens. Add the pumpkin and garlic. Cook, stirring occasionally, for a further 8-10 minutes or until the pumpkin edges are starting to soften. 2 Add the cinnamon, turmeric, cumin seeds and chilli flakes to the pan. Cook, stirring, for 1 minute. Add the passata, water and sugar. Stir. Cover and bring to the boil over high heat. Reduce heat to medium-low and cook, covered, stirring occasionally, for 20-25 minutes or until the pumpkin is cooked through. 3 Remove the lid from the pan and stir in the beans and most of the parsley. 4 Heat the remaining oil and the dried mint in a small non-stick frying pan over medium heat.
Cook, stirring, for 1-2 minutes until the mint smells fragrant. 5 Divide the ragout between serving bowls. Top with the yoghurt and remaining parsley. Drizzle over the hot mint oil.
Nutritional Info PER SERVE 1400kJ (335Cal), protein 15g, total fat 12g (sat. fat 2g), carbs 34g, fibre 15g, sodium 420mg • Carb exchanges 2½ • GI estimate low • Gluten free diabetic living JULY/AUGUST 2022 15
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