Diabetic Living recipes

Brazilian-style beef with sweet potato salad

Prep: 10 mins Cook: 35 mins Serves 2 (as a main)

1 large brown onion, peeled and left whole 2 tsp olive oil Zest and juice of 1 lime 2 tsp tamarind paste 1 tsp ground cumin 2 Tbsp chopped coriander, plus a handful 1 tsp smoked paprika 1 tsp water 400g can no added salt black beans, drained 2 (about 125g each) beef fillet steaks, trimmed of fat 160g orange sweet potato, cut into 2cm cubes 1 red capsicum, deseeded and chopped 1 zucchini, sliced 1. Grate the onion into a bowl until you have 3 Tbsp grated onion. Leave the remaining onion in one piece and set aside. Add 1 tsp of the oil, the lime zest, tamarind, cumin, 2 Tbsp coriander, smoked paprika and water. Mix well, then use half the spice paste to coat the steaks all over. Mix the remaining spice paste with the lime juice, remaining coriander and the beans in a serving bowl. 2. Preheat a barbecue grill on medium (or cook in oven – see Cook’s tip below). Take a large piece of foil and drizzle with the remaining oil. Finely chop the remaining onion and mix with the sweet potato, capsicum and zucchini. Wrap in the foil along with the bay leaf, if using, to make a parcel.

Cook on the barbecue rack for about 20 minutes, turning several times with tongs until the vegetables are tender. 3. Tip the barbecued vegetables into the beans and toss well. Add the steaks to the barbecue and cook for 2-21/2 minutes each side, for medium, or until cooked to your liking. Transfer to a plate, cover loosely with foil and set aside to rest for a few minutes. 4. Serve the steak with the bean mixture.

Nutrition Info

PER SERVE 2130kJ, protein 43g, total fat 13g (sat. fat 3g), carbs 46g, fibre 14g, sodium 103mg • Carb exchanges 3 • GI estimate low • Gluten free

Breakfast egg wraps

Prep: 5 mins Cook: 10 mins Serves: 2 (as a breakfast)

2 tsp olive oil, plus 2 drops 250g cap mushrooms, thickly sliced 180g cherry tomatoes, halved or 4 tomatoes, cut into wedges 5 x 60g eggs 1 generous handful flat-leaf parsley, finely chopped 20g rolled oats 2 tsp English mustard powder made up with water 1. Heat 1 tsp of the oil in a large non-stick frying pan over mediumhigh heat. Add the mushrooms and stir briefly. Cover and cook for 6-8 minutes or until almost tender. Stir in the tomatoes and cook, uncovered, for 1-2 minutes or until softens. Wipe the pan out with paper towel. 2. Whisk the eggs, parsley and oats in a bowl. Heat 1/2 teaspoon of the oil in the frying pan over medium heat. Add half of the egg mixture to the pan.

Cook for 1 minute or until almost set, flip over and then slide out of the pan.

Repeat with the remaining oil and egg mixture to make a second wrap. 3. Place the egg wraps on a clean surface. Spoon a little of the mustard mixture over each wrap. Spoon half the filling down one side of each wrap. Fold over. Alternatively, you can place half the filling down the centre of each wrap and rollup.

Nutrition Info

PER SERVE 1340kJ, protein 24g, total fat 20g (sat. fat 4g), carbs 8g, fibre 5g, sodium 255mg • Carb exchanges 1/2 • GI estimate low • Lower carb

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