8 minute read
Recipes
Stroganoff steak and sweet potato wedges
Prep: 10 mins Cook: 30 mins Serves 2 (as a main)
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400g orange sweet potatoes, unpeeled, cut into long wedges 1 Tbsp olive oil + 1 tsp olive oil ½Tbsp + 1 tsp Freshly ground black pepper 2 x 125g beef sirloin steaks, trimmed of fat 150g Swiss brown mushrooms, sliced ½ clove garlic, crushed 1 tsp smoked paprika 1 Tbsp sherry vinegar 100ml salt-reduced beef stock or gluten-free stock 6 Tbsp Carnation Lite Cooking Cream 1 Tbsp chopped flat-leaf parsley Picked watercress, to serve
1. Preheat oven to 180°C (fan-forced). Line a baking tray with baking paper.
Toss the wedges with 1 tablespoon olive oil and season with pepper.
Spread out on a non-stick baking tray and cook for 25-30 minutes or until tender. 2. Meanwhile, heat a large non-stick frying pan over high heat. Rub the remaining oil over the steaks and season with pepper. Add to the pan and cook for 11/2 minutes on each side, for medium or until cooked to your liking. Transfer to a warm plate, cover with foil and set aside to rest. 3. Add the mushrooms to the same pan and cook, stirring, over high heat for 5 minutes until deep golden, softened and all their liquid has evaporated (add a tiny drizzle more oil if the mushrooms are sticking). Add the garlic and paprika to the pan. Cook, stirring, for 2 minutes. 4. Pour in the sherry vinegar and simmer for 1 minute until it disappears.
Add the beef stock and simmer for 3 minutes. Reduce the heat to medium and stir in the sour cream and any resting juices from the steak. Simmer for 2 minutes. Season with pepper. Stir the parsley into the pan. Spoon over the steak and serve with the wedges and watercress.
Nutrition Info
PER SERVE 2030kJ, protein 37g, total fat 20g (sat. fat 9g), carbs 34g, fibre 7g, sodium 258mg • Carb exchanges 21/2 • GI estimate low • Gluten-free option
LOWER-CARB OPTION:
Replace sweet potato fries with steamed vegetables. Steam 1 bunch broccolini and 1 large carrot, sliced.
Nutrition Info
PER SERVE 1530kJ, protein 38g, total fat 16g (sat. fat 8g), carbs 12g, fibre 7g, sodium 310mg • Carb exchanges 1 • GI estimate low • Gluten-free option • Lower carb
Diabetes WA Dietitian’s Note:
The saturated fat is higher than recommended for people with diabetes in this recipe. To reduce the saturated fat we recommend replacing the lite cream with evaporated milk.
Photography Ben Dearnley and Immediate Media, Styling Vanessa Austin, Food Preparation Tina McLeish, Recipes Immediate Media, Alison Roberts and Shannon Laverty (dietitian)
For more great recipes and articles check out the latest issue of Diabetic Living.
Prep: 20 mins (+ 1 hour cooling) Cook: 45 mins Serves: 6 (as a main)
2 tsp extra virgin olive oil 500g skinless chicken breast fillet, trimmed of excess fat 1 leek, trimmed, halved lengthways, thickly sliced 2 stalks celery, sliced 700g orange sweet potato, chopped 300g button mushrooms, larger ones halved 2 cloves garlic, crushed ½ bunch thyme, leaves picked 2 Tbsp wholemeal plain flour 435ml (13/4 cups) skim milk ½ bunch kale, inner core removed, shredded 1 Tbsp wholegrain mustard ¼ tsp smoked paprika 55g (½ cup) grated mozzarella 1 sheet Pampas Light Shortcrust Pastry 25% Reduced Fat, thawed 60g egg, lightly whisked 1. Heat 1/4 teaspoon of the oil in a small non-stick frying pan over medium heat. Add the chicken and cook for 3 minutes each side or until almost cooked. Transfer to a plate, cover loosely with foil and set aside. 2. Heat the remaining oil in a large non-stick frying pan over medium heat. Add the leek and celery. Cook, stirring occasionally, for 5-6 minutes or until the leek starts to soften. 3. Meanwhile, put the sweet potato and 60ml (¼ cup) water in a microwave-safe dish. Cover and cook on High/100% for 4-5 minutes or until tender. Drain and set aside. 4. Stir the mushrooms, garlic and thyme into leek mixture.
Increase heat to high and cook, stirring often, for 2-3 minutes or until the mushrooms soften. Add the flour to pan and cook, stirring, for 1 minute. Gradually stir in the milk. Bring to a simmer.
Add the kale and cook, stirring, for 2-3 minutes or until soften.
Remove the pan from the heat. Stir in the sweet potato, mustard, paprika and cheese. 5. Chop the chicken into pieces and stir into the vegie mixture. Spoon into a 2L (8-cup) rectangular ovenproof dish. Set aside for 1 hour to cool. 6. Preheat oven to 190°C (fan-forced). Roll out the pastry on a lightly floured sheet of baking paper large enough to cover filling. Place on top of filling, pinching on edge of dish to seal. Trim excess. Make a few small slits in the top to help steam escape while cooking.
Brush pastry with a little egg. Bake for 25-30 minutes or until golden brown. Serve.
Nutrition Info
PER SERVE 1570kJ, protein 33g, total fat 8g (sat. fat 3g), carbs 37g, fibre 8g, sodium 315mg • Carb exchanges 21/2 • GI estimate low Remember to take care with portion sizes • Even healthy cake is not an everyday food.
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6STEPS TO A FITTER YOU
Moving more is essential for keeping your type 2 on track. You’ll love the side effects of losing weight and feeling great!
Whether it’s taking the dog for a walk or lifting weights in the ad break of your favourite TV show, every little bit of physical activity counts towards getting the scales and your BGLs moving in the right direction.
In every issue we give you lots of recipes and information about meals that will give your diabetes management a healthy lift, the next step is to make regular exercise part of your natural routine.
Why? Because exercising improves the sensitivity of your cells to insulin and increases the uptake of glucose from your bloodstream.
‘That means you will feel less tired and you will have lower circulating glucose levels,’ says accredited exercise physiologist Christine Armarego. ‘High BGLs are the cause of diabetes complications, so regular exercise prevents complications.
‘Every bout of exercise you do improves your insulin sensitivity for up to 48 hours, peaking at 24 hours. Exercising daily will have the optimal effect, but if you can’t manage that, aim to exercise every second day.’
Feeling daunted by the idea of starting an exercise program – and sticking to it? Just follow our simple, step-by-step guide…
ONE Give your GP the heads up
Before you start any new exercise program, it’s important to check in with your GP or endocrinologist to confirm you’re physically and medically able to exercise.
Your care team can also help you understand how exercise will affect your BGLs and whether your medication, food intake or insulin will need to be adjusted when you begin.
Once you’ve got the all clear, seek advice and a program to suit you from an exercise physiologist or a trainer recommended by your GP or diabetes educator.
TWO Start gently and build on your success
Armarego stresses that everyone is different in their relationship to exercise – we all have exercise baggage of good or bad experiences that we carry around with us. Starting small is a proven way of overcoming this baggage and of developing a new and positive relationship with training.
For example, Armarego says she might start a client who is fearful of or resistant to exercise with simple activities such as sit-to-stand (sitting in a chair and standing up), walking up and down the hallway, and using light hand weights to build arm strength. How our food works for you
see page 75
5 DAYS 5 DINNERS
Enjoy these delicious new recipes, featuring sesame-crusted tuna with miso dressing, a lemon, spinach pilaf and more. Midweek just got tasty!
LOWER-CARB OPTION
Reduce the couscous to 40g and add 1 cup of small cauliflower florets with the stock in Step 3.
MONDAY
CHICKEN, COUSCOUS AND HARISSA BROTH
PREP 10 MINS COOK 35 MINS SERVES 2 (AS A MAIN) 1 tsp olive oil 2 (125g each) skinless chicken thigh fillets, trimmed Freshly ground black pepper 1 small brown onion, thinly sliced 1 head baby fennel, thinly sliced 1 clove garlic, sliced 1 Tbsp harissa paste 100g Blu Gourmet Pearl Cous Cous 250ml (1 cup) salt-reduced chicken stock 250ml (1 cup) water 150g silverbeet, inner core removed, shredded
1 Heat the oil in a deep, non-stick frying pan over medium-high heat. Add the chicken and cook for 5-6 minutes on each side until really caramelised and cooked through. Transfer to a plate, cover loosely with foil and set aside to rest until cool enough to handle. Shred. 2 Add onion, fennel and garlic to pan. Season with pepper. Cook, stirring occasionally, for 10 minutes or until vegetables are soft. Stir in the harissa and couscous and cook, stirring, until all grains are coated. 3 Add the stock and water to pan and simmer for 10 minutes. Stir in silverbeet and shredded chicken. Cook for a further 5 minutes. Serve.
Nutrition info
PER SERVE 1770kJ, protein 32g, total fat 10g (sat. fat 2g), carbs 47g, fibre 8g, sodium 823mg • Carb exchanges 3 • GI estimate low
LCO
PER SERVE (lower-carb option) 1370kJ, protein 30g, total fat 10g (sat. fat 2g), carbs 26g, fibre 7g, sodium 845mg • Carb exchanges 11/2 • GI estimate low
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