BUCKWHEAT PASTA WITH BUTTERNUT PUMPKIN AND CORN

INGREDIENTS:
2 fresh corn cobs
2 medium (300g) onions, sliced
1/4 cup (60ml) water
1/2 cup (100g) red lentils
400g butternut pumpkin, chopped
1+1/2 cups (375ml) water, extra
300g can Tomato Supreme
250g buckwheat pasta
1 tablespoon chopped fresh parsley

METHOD:
Cut kernels from corn.
Combine onions and water in medium pan, cook covered, over low heat about 5 minutes or until tender.
Add corn, lentils, pumpkin, extra water and Tomato Supreme, bring to boil, simmer covered, about 15 minutes or until pumpkin and lentils are tender.
Add pasta to large pan of boiling water, boil uncovered about 2 minutes or until just tender, drain.
Serve topped with pumpkin and corn mixture, sprinkled with parsley.


Serves 4.
Per serve: 4.6g fat.
Calories: 425.
Suitable if you have diabetes.

BAKED FISH WITH PARSLEY CAPER DRESSING

INGREDIENTS:
4 (600g) white fish fillets
2 tablespoons plain flour
2 egg whites, lightly beaten
1 tablespoon low-fat milk
1+1/2 cups (105g) breadcrumbs
1/4 cup (40g) oat bran
1/4 cup (40g) ground maize
cooking oil spray

PARSLEY CAPER DRESSING:
1 small (80g) onion, finely chopped
1 tablespoon drained capers, finely chopped
1 cup (250ml) low-fat yogurt
1 teaspoon sugar
1 clove garlic, crushed
1 tablespoon chopped fresh parsley

METHOD:
Toss fish in flour, shake away excess flour.
Dip fish into combined egg whites and milk, then combined breadcrumbs, oat bran and ground maize .
Place on oven tray which has been coated with cooking oil spray, bake in moderately hot oven about 20 minutes or until tender.
Serve with parsley caper dressing.
PARSLEY CAPER DRESSING:
Combine all ingredients in bowl, mix well.


Serves 4.
Per serve: 9.1g fat.
Calories: 422.
Additional carbohydrate required if you have diabetes.

LENTIL PATTIES WITH SPICY EGGPLANT SAUCE

INGREDIENTS:
2 medium (400g) old potatoes, chopped
2/3 cup (130g) red lentils
1 medium (200g) red pepper
1 medium (150g) onion, finely chopped
2 cloves garlic, crushed
cooking oil spray
2 tablespoons water
1 stick celery, finely chopped
2 (160g) chard, finely chopped
1/4 cup pine nuts, toasted, chopped
1+1/2 cups (105g) breadcrumbs
2 teaspoons chopped fresh coriander
1 tablespoon chopped fresh parsley
1/2 cup (50g) breadcrumbs, extra
2 teaspoons vegetable oil

SPICY EGGPLANT SAUCE:
1 large (500g) eggplant
1 clove garlic, crushed
2 tablespoons lemon juice
1 tablespoon chopped fresh parsley
1 tablespoon mild sweet chilli sauce
1/4 cup (60ml) low-fat yogurt

METHOD:
Boil, steam or microwave potatoes until tender.
Drain potatoes, mash well.
Add lentils to pan of boiling water, boil, uncovered, about 8 minutes or until tender, drain.
Quarter pepper, remove seeds and membranes.
Grill pepper, skin side up, until skin blisters and blackens.
Peel skin, chop pepper.
Coat non-stick pan with cooking oil spray, add onion and garlic, cook, stirring, 1 minute.
Add water and celery, cook, stirring, until almost all the water has evaporated.
Add chard , cook, stirring, until wilted.
Combine mashed potatoes, lentils, pepper, onion mixture, pine nuts, 1+1/2 cups breadcrumbs and herbs in bowl, mix well.
Shape mixture into 6 patties.
Toss patties in extra breadcrumbs, press crumbs on firmly, cover, refrigerate 1 hour.
Heat oil in non-stick pan, cook patties until browned on both sides.
Serve with spicy eggplant sauce.

SPICY EGGPLANT SAUCE:
Cut eggplant in lengthways, place cut side down on oven tray coated with cooking oil spray.
Coat eggplant with cooking oil spray.
Bake, uncovered, in moderate oven about 45 minutes or until eggplant is soft, cool.
Scoop out flesh, discard skin.
Blend or process eggplant with remaining ingredients until combined.


Serves 6.
Per serve: 7.9g fat.
Calories: 258.
Suitable if you have diabetes.

Fish With Baby Vegetables

INGREDIENTS:
8 baby (200g) beetroot
1 bunch (20) baby carrots
2 small (180g) zucchini, sliced
8 baby (320g) new potatoes, halved
4 baby (100g) onions
800g white fish fillets

TARRAGON LEMON SAUCE:
20g butter or margarine
1 clove garlic, crushed
1 small (80g) onion, chopped
1 tablespoon plain flour
3/4 cup (180ml) low fat milk
1 tablespoon chopped fresh tarragon
1 teaspoon grated lemon rind
1 tablespoon lemon juice

METHOD:
Boil, steam or microwave unpeeled beetroot until just tender, drain. Cool 5 minutes, peel beetroot.
Boil, steam or microwave remaining vegetables separately until tender.
Cut 4x30cm squares of baking paper, place a piece of fish on each square. Bring paper around fish to form parcels, seal by folding edges over securely.
Place parcels on oven tray, bake in very slow oven about 20 minutes or until fish is tender.
Remove fish from parcels, peel away skin.
Serve fish with vegetables and tarragon lemon sauce.

TARRAGON LEMON SAUCE:
Heat butter in pan, add garlic and onion, cook, stirring, until onion is soft.
Add flour, cook, stirring, until bubbling.
Remove from heat, gradually stir in milk.
Stir over heat until mixture boils and thickens.
Stir in tarragon, rind and juice.


Serves 4.
Per serve: 11.1g fat.
Calories: 345.
Additional carbohydrate required if you have diabetes.

TRANS FATS

Trans fatty acids are polyunsaturated or mono-unsaturated fatty acids that can raise LDL-cholesterol (the bad form of cholesterol). And they raise it to the same degree as do saturated fats.
Although chemically they are unsaturated, trans fats have a different configuration of atoms and so behave biologically as if they were saturated.
Humans have been consuming trans fatty acids for centuries, as they occur in butter, milk, beef and lamb.
They are also formed during the manufacture of margarine, when liquid vegetable oils are hydrogenated (hardened) to turn them into a solid spread.
Although still under research, most authorities consider trans fats similar to saturated fats and recommend limiting their intake.

POLYUNSATURATED FATS

Polyunsaturated fats are generally oils at room temperature. They are found in nuts and grains and are extracted from seeds, such as sunflower, soya bean, cottonseed, maize (corn),sesame and grape seed.
Oily fish (herring, salmon, tuna, mackerel and sardines) and seafood contain highly polyunsaturated fats, known as omega-3 fatty acids.
Polyunsaturated fats lessen the fatty build-up on artery walls and reduce cholesterol in the blood. But we need a little, not huge quantities.

MONO-UNSATURATED FATS (THE BIG 4 TYPES OF FAT IN FOOD)

MONO-UNSATURATED FATS:

Mono-unsaturated fats predominate in olives, olive oil, canola oil, peanuts, peanut oil, avocados, macadamias and hazelnuts.
All vegetable oils contain mono-unsaturated in varying amounts, as do lean means chicken, eggs and fish.
Mono-fats were once considered "neutral", meaning that they neither raised nor lowered cholesterol.
Today, however they feature in diets for a healthy hearts.

SATURATED FATS (THE BIG 4 TYPES OF FAT IN FOOD)

SATURATED FATS:

Saturated fats tend to be solid and are found mainly in animal foods, such as butter, cream, fat on meat, chicken skin, cheese,dripping and coconut oil.
Palm oil, a vegetable oil used in food manufacture and for deep-frying, is also mainly saturated.
Bought foods, such as biscuits, cakes, pies, pastries and snack foods, also tend to be high in saturates.
Saturated fats tend to raise blood cholesterol (although the extent to which they do this varies) and they have been incrimintated in many illnesses.
They are the fats to avoid.
Concentrate on the mono and polyunsaturated fats.

VERY HIGH - over 50 percent fat

* Butter*
* Copha (hardened coconut fat)*
* Desiccated coconut*
* Margarine, table and cooking*
* Nuts
* Olive oil, all types including light olive oil
* Oils, poly-unsaturated and mono-unsaturated
* Peanut butter, nut butters
* Reduced-fat margarines
* Seeds (sesame, sunflower, pumpkin, etc.)


*) Means that the fat in that food is predominantly saturated. Most commercial foods (such as cakes, biscuits, fried foods, etc.) contain largely saturated fats, but home-cooked versions could be made with mono or polyunsaturated oils or margarine.

HIGH - 21 to 50 percent fat

* Rice bran
* Biscuits, cream-filled and shortbread types*
* Cakes, rich and cream-filled types*
* Chocolate*
* Coconut cream*, coconut milk*
* Corn chips*
* Cream*
* Croissant*, garlic bread*
* Doughnuts*
* Fried foods*, crumbed chicken*, fried fish pieces*
* Fried rice*
* Hard cheese*, cream cheese*
* Pastry*
* Potato crisps, cheese-flavoured snacks*
* Sausages*, rissoles*, fatty meats*
* Delicatessen meats*, salami*

*) Means that the fat in that food is predominantly saturated. Most commercial foods (such as cakes, biscuits, fried foods, etc.) contain largely saturated fats, but home-cooked versions could be made with mono or polyunsaturated oils or margarine.

MEDIUM - 3 to 20 percent fat

* Biscuits, plain sweet*
* Cakes, plain un-iced*
* Cracker biscuits*
* Egg yolk*
* Fillo pastry
* Fish finger, fried
* Full-cream milk powder*
* Full-cream milk, goat's milk*
* Hot potato chips*
* Lean beef, trim lamb, veal, grilled or cooked without fat
* Muesli, swiss-style
* Muesli, toasted*
* Oily fish, grilled, steamed or baked without fat
* Olives, garlic, mashed potato with milk and butter
* Salmon, tuna, fresh grilled or steamed and canned
* Sardines, canned in oil
* Scones, fruit buns, pancakes, pikelets
* Smoked salmon
* Soy beverage
* Wheat bran, oat bran

*) Means that the fat in that food is predominantly saturated. Most commercial foods (such as cakes, biscuits, fried foods, etc.) contain largely saturated fats, but home-cooked versions could be made with mono or polyunsaturated oils or margarine.

LOW - Less than 3 percent fat

Your easy at-a-glance guide to the fat content in your foods.

* Bread, all varieties
* Breakfast cereals, excluding muesli
* Cottage cheese, farm cheese
* Crispbread
* Fruit loaf
* Gelato, sorbet
* Low-fat and reduced-fat milks
* Low-fat soy beverages
* Most white fish, grilled or steamed
* Muffins, crumpets
* Oysters, scallop
* Popcorn plain
* Pretzels
* Rice, brown, steamed or boiled
* Rolled oats (porridge)
* Yogurt, low-fat

NEGLIGIBLE - Virtually no fat

Your easy at-a-glance guide to the fat content in your foods.

* Alcoholic drinks
* Baked Beans
* Crab, Lobsters, Prawns, Cooked without fat
* Egg White
* Fruit Juices
* Fruit, fresh, canned, stewed or dried
* Jam, marmalade, chutney
* Legumes (beans, peas, lentils)
* Mineral Water, soft drinks, cordial
* Noodles, boiled
* No-Oil salad dressings, vinegar
* Pasta (spaghetti, macaroni) boiled
* Potatoes, boiled or baked in jacket
* Rice, white, steamed or boiled
* Skim milk
* Skim milk powder
* Sugar, honey, golden syrup
* Vegetable juices (carrot, celery, tomato etc)
* Vegetables, raw, steamed, boiled or dry-baked (except for olives and avocados)
* Yeast spread

GINGER TOFU AND VEGETABLE STIRE-FRY

INGREDIENTS:
3 Chinese dried mushrooms
1 medium (120g) carrot
1 medium (200g) yellow pepper
375g packet firm tofu, drained
2 teaspoons peanut oil
1 teaspoon sesame oil
2 teaspoons grated fresh ginger
2 cloves garlic, crushed
1 cup (80g) bean sprouts
1/2 bunch (250g) baby bok choy, shredded
1/3 cup (60g) drained water chestnuts, sliced
2 tablespoons oyster sauce
2 tablespoons cornflour
1 tablespoon water
6 lettuce leaves

METHOD:
Place mushrooms in heatproof bowl, cover with boiling water, stand 20 minutes, drain, discard liquid and stems, slice caps.
Cut carrot and pepper into long thin strips.
Cut tofu into 1cm cubes.
Heat oils in wok, add ginger and garlic, stir-fry 1 minute.
Add carrot and pepper, stir-fry until vegetables are just tender.
Add mushrooms, sprouts, bok choy, chestnuts, oyster sauce, blended cornflour and water, cook, stirring, until sauce boils and thickens, stir in tofu.
Serve in trimmed lettuce leaves.

Serves 6.
Per serve: 8g fat.
Calories: 114.
Additional carbohydrates required if you have diabetes.

TOMATO BEAN AND PASTA SOUP

INGREDIENTS:
3/4 cup (135g) wholemeal pasta spirals
1 large (200g) onion, chopped
1 liter (4 cups) chicken stock
500ml jar tomato pasta sauce
1 teaspoon chopped fresh oregano
440g can 4 bean mix, rinsed, drained
2 medium (240g) zucchini, chopped
2 tablespoons chopped fresh parsley

METHOD:
Add pasta to pan of boiling water, boil uncovered, until just tender, drain.
Combine onion and 2 tablespoons of the stock in large pan, stir over heat until onion is soft.
Add remaining stock, sauce and oregano, boil uncovered, 15 minutes.
Add beans and zucchini, cook uncovered, 10 minutes.
Add pasta and parsley, stir until hot.

Serves 4.
Per serve:1.6g fat.
Calories: 204.
Suitable if you have diabetes.

ASIAN-STYLE COMBINATION NOODLE SOUP

INGREDIENTS:
120g thin egg noodles
4 medium (85g) uncooked prawns
1 liter (4 cups) fish stock
2 stems fresh lemon grass
4 star anise
160g skinless chicken breast fillet, sliced
1 small (70g) carrot, sliced
2 green shallots, sliced
1 baby (150g) bok choy,sliced
1/2 cup (40g) bean sprouts
1/3 cup chopped fresh coriander
1 teaspoon tamarind sauce
1 teaspoon fish sauce
2 small fresh red chillies, chopped

METHOD:
Add noodles to large pan of boiling water, boil uncovered, about 2 minutes or until tender, rinse under cold water, drain.
Shell and devein prawns,leaving tails intact.
Combine stock, lemon grass and star anise in pan, stir over heat until boiling.
Add chicken, cook until tender, remove from pan.
Add prawns to pan, simmer uncovered, until prawns are tender, remove from pan.
Strain stock through fine sieve, return to pan, discard lemon grass and star anise.
Add carrots to pan, simmer uncovered, 2 minutes.
Stir in remaining ingredients, bring to boil.
Divide noodles, chicken and prawns between 4 serving bowls, pour over stock mixture.


Serves 4.
Per serve: 2.5g fat.
Calories: 182.
Suitable if you have diabetes.

SAUCY CHICKEN MINCE BALLS WITH SPAGHETTI

INGREDIENTS:
1kg skinless chicken breast fillets, minced
1 medium (150g) onion, finely chopped
1/4 cup (20g) grated parmesan cheese
1/2 cup (35g) breadcrumbs
1 cup cooked white rice
1 teaspoon chopped fresh basil
500g wholemeal spaghetti pasta
cooking oil spray
2 medium (300g) onions, chopped, extra
1+1/2 cups (375ml) chicken stock
2x500ml bottles pasta sauce
1 teaspoon chopped fresh parsley

METHOD:
Combine chicken, onion, cheese, breadcrumbs, rice and basil in a bowl, mix well.
Roll rounded tablespoons of mixture into balls, place on tray, cover, refrigerate 1 hour.
Add pasta to large pan of boiling water, boil uncovered, until just tender, drain.
Coat large pan with cooking oil spray, add extra onions and 1/4 cup (60ml) of the stock, cook, stirring, until onions are soft.
Add chicken balls to pan, cook covered, about 10 minutes.
Add remaining stock and sauce, simmer, covered, 5 minutes.
Add parsley, simmer uncovered, further 10 minutes.
Serve sauce with pasta, sprinkle with extra parsley and grated parmesan cheese, if desired.

Serves 6.
Per serve: 605gfat.
Calories: 487.
Suitable if you have diabetes.

GLOSSARY - T

Here are some terms, names and alternatives to help everyone use and understand our recipes perfectly.


TABBOULEH:

Tabbouleh is a Lebanese dish, Its primary ingredients are burghul, finely chopped parsley, mint, tomato and other herbs with lemon juice, olive oil and various seasonings, generally including black pepper and sometimes cinnamon and all spices.

In the Lebanon , tabbouleh is traditionally eaten with a lettuce leaf,but in the United States it is often served with Pitta bread, as a dip.

* It also makes a great picnic salad.



TARRAGON:

An aromatic herb, often used in French cooking. Its long, soft green leaves have a distinctive aniseed flavor and can be used to flavor oils and vinegars. Dried tarragon retains much of the flavor of fresh, so it's fine to use if you can't find fresh. It's one of the herbs that makes up fines herbs. Tarragon is particularly good with chicken but also use it to flavor salads and egg dishes and as a flavoring for fish.

GLOSSARY - B

Here are some terms, names and alternatives to help everyone use and understand our recipes perfectly.


Burghul:(Dalya)
Wheat that is steamed until partly cooked, cracked then dried.

Product forms:
Burghul comes in fine, medium or coarse dark brown granules. It can be purchased in bulk and is also sold packaged as preseasoned tabbouleh salad and pilaf mixes. Whole grain burghul with the bran layer intact is darker in color and has a nuttier taste and chewier texture.

Preparation:
There are so many methods to prepare burghul. One method is to boil 2 cups of water, add 1 cup burghul and simmer for 20 to 30 minutes. Let stand 10 minutes before using. Or boil 2 1/2 cups water, add 1 cup burghul, remove from heat, cover and let stand about 45 minutes. Drain any excess moisture. One cup dry burghul yields about 3 1/2 cups cooked burghul.

* Nutrition: One cup burghul provides 227 calories and 1 gram of fat.
*Cracked wheat can be substituted.

ROASTED EGGPLANTS AND PEPPER WITH PESTO

INGREDIENTS:
1 large (350g) red pepper
14 (840g) small eggplants
coarse cooking salt
4 slices wholemeal bread
2 tablespoons flaked parmesan cheese

MARINADE:
1/3 cup (180ml) lemon juice
1 tablespoon balsamic vinegar
2 teaspoons sugar
2 cloves garlic, crushed
3 tablespoons mild sweet chilli sauce
2 teaspoons olive oil

PESTO:
1+1/2 cups basil leaves
2 tablespoons oregano leaves
2/3 cup (130g) low fat ricotta cheese
2 tablespoons water

METHOD:
Quarter pepper, remove seeds and membranes.
Grill pepper, skin side up, until skin blisters and blackens.
Peel skin, slice pepper.
Cut each eggplant into 4 slices lengthways, sprinkle salt, stand 20 minutes.
Rinse eggplants, drain, pet dry with absorbent paper.
Combine eggplants and marinade in bowl, cover, refrigerate 30 minutes.
Drain eggplants, reserve marinade.
Remove crusts from bread, toast bread until lightly browned.
Grill eggplant slices on both sides until tender, brushing with some of the reserved marinade.
Place toast on the serving plates, top with eggplants, pepper, cheese and pesto.

MARINADE:
Combine all ingredients in bowl, mix well.

PESTO:
Blend or process all ingredients and 1/4 cup (60ml) of reserved marinade until smooth.


Serves 4.
Per serve: 7.4g fat.
Calories: 128.
Suitable if you have diabetes.

WHOLEMEAL RASPBERRY LEMON MUFFINS

INGREDIENTS:
cooking oil spray
2 cups (320g) wholemeal self-raising flour
1/2 cup (75g) white self-raising flour
1/2 teaspoon bicarbonate soda
3/4 cup (165g) caster sugar
2 teaspoons grated lemon rind
2 eggs, lightly beaten
1 cup (250ml) low-fat milk
1/4 cup (60ml) vegetable oil
125g raspberries
1/4 cup (20g) flaked almonds

METHOD:
Coat 10 holes of muffin pan (1/3 cup/80ml capacity) with cooking oil spray.
Sift flours, soda and sugar into bowl.
Stir in rind, combined eggs, milk and oil, then raspberries, mix until just combined. Do not over mix.
Spoon mixture into prepared pan, sprinkle with nuts, bake in moderately hot oven about 25 minutes.
Serve hot or cool.


Makes 10.
Each muffin: 901g fat.
Calories: 269.
Not suitable if you have diabetes.

HOMEMADE TACO SEASONING MIX

INGREDIENTS:
6 teaspoons of chili powder
5 teaspoons paprika
4+ ½ teaspoons cumin
2+ ½ teaspoons onion powder
1/2 teaspoon of garlic powder
1/8 teaspoon cayenne pepper
1/2 teaspoon salt

METHOD:
Combine all ingredients in a jar with a tight fitting lid.
Mix by shaking well.
Store in a cool dry place forup to 6 months.

This recipe for taco seasoning makes about ½ cup or 21 teaspoons.
Side note: 7 teaspoons of this mix will equal one package of store bought taco seasoning.

Special note:
If you want your recipe for taco seasoning to taste even more authentic, consider making your own chili powder at home as well.

It can be quite easy and will give your Mexican dishes a taste that store bought chili powder can’t beat.

BEEF TORTILLA BURGERS

INGREDIENTS:
1 medium (200g) red pepper
1 medium (200g) green pepper
8 x 20cm flour tortillas
8 lettuce leaves, shredded
1/3 cup (80ml) low-fat sour cream
1 tablespoon chopped fresh parsley

PATTIES:
310g can red kidney beans, rinsed, drained
500g very lean minced beef
1 small (80g) onion,finely chopped
35g packet taco seasoning mix
cooking oil spray

SALSA:
1 small (80g) onion, chopped
4 medium (300g) egg tomatoes,chopped
1 tablespoon chopped fresh parsley
1 tablespoon mild sweet chilli sauce

METHOD:
Quarter peppers, remove seeds and membranes.
Grill peppers, skin side up, until skin blisters and blackens.
Peel skin, slice peppers.
Shape tortillas into cones, place on oven tray, place an individual ovenproof mould in center of each cone to help keep its shape while heating.
Heat tortillas in moderate oven about 5 minutes or until crisp.
Fill each tortilla with lettuce, peppers, salsa and 2 teaspoons sour cream, sprinkle with parsley.
PATTIES:
Mash half the beans.
Combine beef, all the beans, onion and seasoning mix in bowl, mix well
Shape mixture into 8 patties.
Place patties on oven tray coated with cooking oil spray, cover, refrigerate for 1 hour.
Bake in moderately hot oven about 25 minutes or until patties are firm.

SALSA:
Combine all ingredients in bowl, mix well.


Makes 8.
Per serve: 10.1g fat.
Calories: 305.
Suitable if you have diabetes.

FRUITY SPICED RICE

INGREDIENTS:
3 cardamom pods
1/2 teaspoon ground cinnamon
3 cloves
2 teaspoons grated lemon rind
2 teaspoons grated orange rind
1/3 cup (80ml) orange juice
1/4 cup (35g) chopped dried pears
1/4 cup (50g) chopped dried apricots
1/4 cup (40g) sultanas
2 cups cooked brown rice
1/4 cup (35g) slivered almonds, toasted
1/4 cup (35g) shelled pistachios, toasted, chopped

METHOD:
Combine cardamom, cinnamon and cloves in heavy-based pan,cook, stirring, until fragrant.
Add rinds, juice, fruit, rice and nuts, cook, stirring, until hot.
Remove and discard cardamom and cloves before serving.

Serves 6.
Per serve: 6.8g fat.
Calories: 199.
Not suitable if you have diabetes.

SNAKE BEANS WITH ONION AND ALMONDS

INGREDIENTS:
2 bunches (820g) snake beans, chopped
1 teaspoon olive oil
1 medium (150g) onion, thinly sliced
1 small fresh red chilli, seeded, finely chopped
2 tablespoons brown sugar
1/3 cup (80ml) brown malt vinegar
40g flaked almonds, toasted
2 teaspoons chopped fresh coriander

METHOD:
Boil, steam or microwave beans until tender, drain.
Heat oil in pan, add onions and chilli, cook, stirring, until onion is soft.
Add sugar and vinegar, cook, stirring, until sugar is dissolved.
Stir in nuts and coriander, cook, stirring, until hot, stir in beans.


Serves 6.
Per serve: 5g fat.
Calories: 013.
Suitable if you have diabetes.

ROASTED EGGPLANT WITH TOMATOES

INGREDIENTS:
2 small (460g) eggplants
salt
2 medium (260g) tomatoes
2 tablespoons white wine vinegar
1 clove garlic, crushed
1 teaspoon olive oil
1 teaspoon sugar
30g feta cheese
1 tablespoon shredded fresh basil

METHOD:
Cut eggplants in half length ways.
Then, keeping stems intact, cut each half length ways into 4 slices.
Place slices on wire rack over tray, sprinkle with salt, stand 30 minutes.
Rinse slices well, drain, pat dry with absorbent paper.
Cut tomatoes into 5mm slices.
Place a tomato slice between eggplant slices, place on baking paper-covered oven tray.
Drizzle with combined vinegar, garlic, oil and sugar, top with crumbled cheese.
Bake covered, in moderately hot oven about 35 minutes.
Brush vegetables with pan juices, bake uncovered, further 35 minutes or until browned.
Serve sprinkled with basil.

Serves 4.
Per serve: 2.9g fat.
Calories: 56.
Suitable if you have diabetes.

ROASTED BABY POTATOES AND GARLIC

INGREDIENTS:
24 baby (1kg) new potatoes
1 teaspoon olive oil
1 szechuan pepper
18 unpeeled cloves garlic
6 sprigs fresh thyme

METHOD:
combine all ingredients in baking dish' mix well.
Bake uncovered, in moderately hot oven about 45 minutes or until potatoes are browned and tender, stirring twice during cooking.


Serves 6.
Per serve: 1g fat.
Calories: 114.
Suitable if you have diabetes.

VEGETABLE STOCK

INGREDIENTS:
1 large (180g) carrot, chopped
1 large (180g) parsnip, chopped
2 medium (300g) onions, chopped
6 sticks celery, chopped
4 bay leaves
2 teaspoons black peppercorns
3 liters (12 cups) water

METHOD:
Combine all ingredients in large pan, simmer uncovered, 1+1/2 hours, strain.
Makes about 1.25 liters (5 cups).

BEEF STOCK

INGREDIENTS:
2kg meaty beef bones
2 medium (300g) onions
2 stick celery, chopped
2 medium (250g) carrots, chopped
3 bay leaves
2 teaspoons black peppercorns
5 liters (20 cups) water
3 liters (12 cups) water, extra

METHOD:
Place bones and unpeeled chopped onions in baking dish.
Bake in hot oven about 1 hour or until bones and onions are well browned.
Transfer bones and onion to large pan, add celery, carrots, bay leaves, peppercorns and water, simmer uncovered, 3 hours.
Add extra water, simmer uncovered, further 1 hour, strain.
Makes about 2.5 liters (10 cups).

FISH STOCK

INGREDIENTS:
1.5kg fish bones
3 liters (12 cups) water
1 medium (150g) onion, chopped
2 sticks celery, chopped
2 bay leaves
1 teaspoon black peppercorns

METHOD:
Combine all ingredients in a large pan, simmer uncovered, 20 minutes, strain.
Makes about 2.5 liters (10 cups).

CHICKEN STOCK

INGREDIENTS:
2kg chicken bones
2 medium (300g) onions, chopped
2 stick celery, chopped
2 medium (250g) carrots, chopped
5 liters (20 cups) water

METHOD:
Combine all ingredients in large pan, simmer uncovered, 2 hours, strain.
Makes about 2.5 liters (10 cups).

MAKE YOUR OWN LOW-FAT STOCK

If you prefer to make your own stock, these recipes can be made up to 4 days ahead and stored, covered, in the refrigerator.
Be sure to remove any fat from the surface after the cooled stock has been refrigerated overnight.
If the stock is to be kept longer, it is best to freeze it smaller quantities.
Stock is also available in cans or tetra packs.
Be aware of their salt content.
Stock cubes or powder can be used.
As a guide, 1 teaspoon of stock powder or 1 small crumbled stock cube mixed with 1 cup (250ml) water will give a fairly strong stock.
Be aware of the salt and fat content of stock cubes and powders.

CHICKEN AND SUGAR SNAP PEA STIR-FRY

INGREDIENTS:
2 teaspoons peanut oil
1 medium (150g) onion, chopped
1 medium (200g) red pepper, sliced
100g sugar snap peas
500g skinless chicken breast fillets, thinly sliced
2 teaspoons cornflour
2/3 cup (160ml) chicken stock
1 tablespoon low-salt soy sauce

METHOD:
Heat half the oil in wok, add onion and pepper, stir-fry over high heat until onion is just soft.
Add peas, stir-fry further 1 minute, remove vegetables from wok.
Heat remaining oil in wok, add chicken in batches, stir-fry over high heat until browned.
Return chicken and vegetables to wok, add blended cornflour, stock and soy sauce, stir until mixture boils and thickens slightly.


Serves 4 .
Per serve:12.6g fat.
Calories: 266.
Suitable for occasional use if you have diabetes, and additional carbohydrate is required.

CHICKEN AND LENTIL CACCISTORE

INGREDIENTS:
cooking oil spray.
8 (1.5kg) skinless chicken thigh cutlets.
1 medium (150g) onion, finely chopped.
1 clove garlic, crushed.
2 x 400g cans low-salt tomatoes.
300g button mushrooms, sliced.
1 tablespoon tomato paste.
1 cup (250ml) chicken stock.
1/2 teaspoon dried oregano leaves.
1/3 cup (65g) red lentils.
1/2 cup (80g) seedless black olives.
1 tablespoon drained capers.
2 tablespoons chopped fresh parsley.

METHOD:
Heat large non-stick pan, coat with cooking oil spray, add chicken, cook, turning occasionally, until browned, remove chicken from pan.
Add onion and garlic to pan, cook, stirring, until onion is soft.
Add undrained crushed tomatoes, mushrooms, paste, stock, oregano and lentils.
Return chicken to pan, simmer, covered, about 30 minutes or until chicken is tender.
Stir in olives, capers and parsley.


Serves 6.
Per serve: 7.8g fat.
Calories: 252.
Additional carbohydrate required if you have diabetes.

FALAFEL ROLLS WITH TABBOULEH

INGREDIENTS:
250g frozen broad beans
310g boiled chickpeas, rinsed, drained
2 clove garlic, crushed
6 green shallots, chopped
1 teaspoon ground cumin
1/2 teaspoon ground coriander
1/4 cup chopped fresh parsley
1/4 cup chopped fresh mint
2 tablespoons ground maize, approximately
cooking oil spray
1 small (130g) green cucumber
8 lettuce leaves
400g packet wholemeal pitta bread
TABBOULEH:
2 tablespoons burghal
2/3 cup chopped fresh parsley
2 green shallots, finely chopped
1 medium (130g) tomato, chopped
1 teaspoon lemon juice
2 teaspoons olive oil
YOGURT SAUCE:
1 cup (250ml) low-fat yogurt
1 clove garlic, crushed
2 teaspoons lemon juice
1 teaspoon soy sauce
2 teaspoons chopped fresh mint

METHOD:
Place beans in bowl, cover with boiling water, stand 5 minutes.
Drain beans, remove skins, drain on absorbent paper.
Process beans, chickpeas, garlic, shallots, cumin, coriander and herbs until combined.
Shape level tablespoons of mixture into patties, roll in ground maize, place on oven tray which has been coated with cooking oil spray.
Coat falafel with cooking oil spray.
Bake uncovered in hot oven about 40 minutes or until browned.
Using a vegetable peeler, cut cucumber in strips lengthways.
Divide lettuce, tabbouleh, cucumber, falafel and yogurt sauce between bread, fold over filling.

TABBOULEH:
Place burghul in small bowl, cover with boiling water, stand 10 minutes, drain, blot dry with absorbent paper.
Combine burghul with remaining ingredients in bowl, mix well.

YOGURT SAUCE:
Combine all ingredients in bowl, mix well.


Serves 4.
Per serve: 6.9g fat.
Calories: 460.
Suitable if you have diabetes.

VEGETABLE CREPES WITH YOGURT SAUCE

INGREDIENTS:
1/2 cup (75g) plain flour
1/2 cup (75g) lentil flour
2 eggs, lightly beaten
1+1/2 cup (375g) low-fat milk
2 tablespoons chopped green shallots
cooking oil spray
1/2 cup (40g) grated parmesan cheese

FILLING:
1+1/2 cup (225g) frozen beans, thawed
1/2 cup (125ml) chicken stock
1 medium (150g) onion, finely chopped
1 clove garlic, crushed
2 medium (240g) zucchini, sliced
1 large (350g) yellow pepper, sliced
1 large (350g) red pepper, sliced
400g can tomatoes

YOGURT SAUCE:
2/3 cup (160ml) low-fat yogurt
1 clove garlic, crushed
2 teaspoons chopped fresh basil
2 teaspoons chopped fresh mint

METHOD:
Slit flours into bowl, gradually stir in combined eggs and milk, beat until smooth, add shallots.
Heat non-stick pan, coat with cooking oil spray.
Pour 1/4 cup (60ml) of batter into pan, cook until crepe is browned underneath.
Turn crepe, cook other side.
Repeat with remaining.
You will need 8 pieces.
Dividing filling between crepes, rool up, place seam side up on oven trays which have been coated with cooking oil spray, top with cheese.
Bake uncovered, in moderate hot oven about 15 minutes or until hot.
Serve with yogurt sauce.

FILLING:
Remove skins from beans.
Combine stock, onion and garlic in pan, cook, stirring, until water has avaporated.
Add beans, zucchini, peppers and undrained crushed tomatoes, cook, stirring, about 10 minutes or until vegetables are tender.

YOGURT SAUCE:
Combine all ingredients in small bowl, mix well.

Serves 4.
Per serve: 7.3g fat.
Calories: 297.
Suitable if you have diabetes.

BERRY SHORTCAKE

INGREDIENTS:
30g butter or margarine
1/2 cup (75g) caster sugar
1 cup (150g) self-raising flour
1/2 cup (75g) plain flour
1 egg
1/2 teaspoon vanilla essence
1/4 cup (60ml) buttermilk
cooking oil spray
250g strawberries, halved
250g raspberries
250g blueberries

SYRUP:
1/3 cup (80ml) water
1/3 cup (75g) caster sugar
1 cup (130g) raspberries

FILLING:
400g low-fat ricotta cheese
1/4 cup (40g) icing sugar mixture
1/2 teaspoon vanilla essence
1/4 teaspoon ground nutmeg

METHOD:
Process butter, sugar, flours, egg, essence and buttermilk until just combined.
Using floured hands, press mixture into 25cm recess flan tin which has been coated with cooking oil spray.
Bake in moderate oven about 30 minutes.
Stand 10 minutes before turning onto wire rack.
Brush shortcake with hot syrup, cool.
Spread filling into recess of shortcake, top with berries.

SYRUP:
Combine water and sugar in small pan, boil uncovered 5 minutes, add raspberries, boil 2 minutes, push mixture through fine sieve.

FILLING:
Push cheese through fine sieve, stir in sifted icing sugar, essence and nutmeg.


Serves 8.
Per serve: 8.6g fat.
Calories: 313.
Not suitable if you have diabetes.

GLOSSARY - F

Here are some terms, names and alternatives to help everyone use and understand our recipes perfectly.


FALAFEL:
A popular Middle Eastern street food made of spiced chickpea fritters, often served in warm pitta bread with tahini sauce. It's often served as part of a selection of hot meze dishes.

FENUGREEK:
An aromatic Mediterranean plant that produces long pods containing oblong, brownish seeds. The seeds have a slightly bitter taste and are roasted and ground and used as a flavoring in curries and pickles.
The leaves from the plant (often sold by the Urdu name, Methi) can be used in salads and both fresh and dried leaves are used in Pakistani cookery. The seeds and the leaves have a strong aroma.


FROMAGE FRAIS:
A fresh, low-fat curd cheese (similar to cottage cheese but processed until the texture is smooth and lump-free) made from pasteurised cows' milk. Fromage frais has the consistency of a cream cheese but with fewer calories and less cholesterol. It's delicious eaten on its own or with honey or fresh fruit puree. It can also be used in desserts or savoury dishes. Use it to make savoury sauces or as a topping for spicy baked apples.

(Substitute low-fat cream cheese in the recipe, but please, not nonfat cream cheese.)

SPICY BAKED APPLES

INGREDIENTS:
4 medium (600g) apples
20g soft butter or margarine
1/4 cup (50g) brown sugar
2 teaspoons rosewater
1/2 teaspoon ground cinnamon
pinch ground cardamom
1 tablespoon pine nuts, toasted
2 tablespoons shelled pistachios, toasted, chopped
1/4 cup (35g) dried currants
1 tablespoon chopped dried apricots
1 tablespoon chopped dried figs

Honey Fromage Frais:
2 teaspoon rosewater
200g carton low-fat vanila fromage frais
2 teaspoon honey

METHOD:
Remove cores and slit skin of each apple around center.
Cut shallow 3cm hole in top of each apple.
Combine remaining ingredients in small bowl, mix well.
Spoon mixture into each apple cavity.
Place apples in large ovenproof dish, bake, covered, in moderately hot oven about 35 minutes or until apples are tender.
Serve with pan juices and honey fromage frais.
Honey Fromage Frais:
Combine all ingredients in small bowl, mix well.


Serves 4.
Per serve: 12.9g fat.
Calories: 286.
Not suitable if you have diabetes.

ORANGES IN CARAMEL SYRUP

INGREDIENTS:
4 large (1.2kg) oranges
1/4 cup (40g) seedless dates
1/3 cup (75g) caster sugar
1/2 cup (125ml) water
1 cinnamon stick
1/3 cup (60ml) low-fat sour cream
1 tablespoon icing sugar mixture

METHOD:
Peel oranges, discard seeds and pith, cut between membranes into segments.
Cut dates into thin strips.
Combine orange segments and dates in heatproof bowl.
Combine sugar, water and cinnamon in medium heavy based pan, stir over heat, without boiling, until sugar is dissolved.
Bring to boil, simmer, uncovered, without stirring, until mixture is a dark caramel color.
Pour caramel over oranges in bowl, mix well.
Cover, refrigerate several hours, stirring every hour.
Serve with combined cream and icing sugar.


Serves 4.
Per serve: 3.3g fat.
Calories: 220.
Not suitable if you have diabetes.

GLOSSARY - C

Here are some terms, names and alternatives to help everyone use and understand our recipes perfectly.

Capers:
the flower bud of young berry of a Mediterranean shrub pickled for use as a relish, fresh capers are picked and immediately preserved in brine or vinegar, or are packed in salt(these should be rinsed before use to remove any excess salt). Their tangy, bitter flavour adds piquancy to many sauces and condiments, such as tartare sauce, and they're a good match for fish. They can be used as a garnish for meat and vegetable dishes.
Caperberries are well developed capers, slightly larger and a little sweeter. They're often sold with the stalk left on and can be used in the same way as capers.


Crepes:
Thin French pancakes, served with sweet or savoury fillings or toppings.
If you invest in a proper crepe pan it can make life easier - it's a short-sided frying pan about 20cm/8in across. The non-stick versions are best.
Crepes can be served as soon as they're made but they can be pre-made. Layer each crepe between a sheet of greaseproof paper then wrap them in cling film and either store them in the fridge for use the next day. They freeze well, too, for up to a month.

Celery:
a European herb related to carrot and widely grown for the crisp edible stems of its leaves.

Celery salt:
Celery seeds are ground with salt to make celery salt.

Celery seeds:
Dried seeds of celery, with a bitter taste. They're used in bread making and in egg and fish dishes.

Celery cabbage:
Chinese cabbage.

LENTIL VEGETABLE AND BROWN RICE PILAF

INGREDIENTS:
1 stick celery, chopped
1 medium (120g) carrot, chopped
1 medium (150g) onion, chopped
1 teaspoon ground cumin
2 teaspoons mild curry powder
1 teaspoon celery salt
1 cup (200g) brown lentils
1/2 cup (100g) brown rice
1 liter (4 cups) water
1 teaspoon grated fresh ginger
2 tablespoons chopped fresh parsley

METHOD:
Combine celery, carrot, onion, cumin, curry powder, salt, lentils, rice, water and ginger in medium pan, bring to boil, simmer, covered, about 40 minutes or until rice is tender and water absorbed.
Serve sprinkle with parsley.


Serves 4.
Per serve: 1.6g fat.
Calories: 223.
Suitable if you have diabetes.

VEAL ROLLS WITH SPINACH AND HERB SEASONING

INGREDIENTS:
4 (500g) thin veal steaks
3/4 cup (150g) low-fat ricotta cheese
2 tablespoons grated parmesan cheese
1 clove garlic, crushed
1 tablespoon chopped fresh basil
4 large english spinach leaves
cooking oil spray
1/3 cup (80ml) water

Tomato Sauce:
1 small (80g) onion, finely chopped
1/2 cup (125ml) water
400g can tomatoes
1 clove garlic, crushed
1 tablespoon tomato paste
1/2 teaspoon sugar

METHOD:
Pound veal lightly with a mallet to an even thickness.
Combine cheeses, garlic and basil in bowl, mix well.
Place a spinach leaf on each steak, divide cheese mixture between steaks, roll up and secure with toothpicks.
Heat pan, coat with cooking oil spray, add rolls, cook uncovered, until browned all over.
Add water, cook covered, 5 minutes or until veal is tender.
Remove toothpicks, serve rolls sliced with tomato sauce.

Tomato Sauce:
Combine onion and water in pan, cook, stirring, until water has evaporated.
Add undrained crushed tomatoes, garlic, tomato paste and sugar, simmer, uncovered, about 10 minutes or until sauce is slightly thickened.


Serves 4.
Per serve: 9.7g fat.
Calories: 258.
Additional carbohydrate required if you have diabetes.

SPICY PRAWNS

INGREDIENTS:
1kg medium uncooked prawns
2 teaspoons peanut oil

MARINADE:
2 cloves garlic, crushed
2 teaspoons grated fresh ginger
2 teaspoons finely chopped lemon grass
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
1 tablespoon teriyaki sauce
2 tablespoons honey
4 green shallots, chopped
1/2 teaspoon chilli garlic sauce

METHOD:
Shell and devein prawns, leaving tails intact.
Combine prawns and marinade in bowl.
Cover, refrigerate several hours or overnight.
Heat oil in large non-stick pan, add prawns in batches, cook until tender.

MARINADE:
Combine all ingredients in bowl, mix well.


Serves 6.
Per serve: 3g fat.
Calories: 147.
Additional carbohydrates required if you have diabetes.

JACKET POTATOES WITH HERBED COTTAGE CHEESE

INGREDIENTS:
6 large (1.8kg) old potatoes
cooking oil spray
250g low-fat cottage cheese
3 green shallots, finely chopped
2 tablespoons grated parmesan cheese
2 tablespoons chopped fresh basil
1 tablespoon chopped fresh chives

METHOD:
Pierce skin of potatoes in several places with folk.
Place potatoes on oven tray which has been coated with cooking oil spray, bake in moderately hot oven about 1 hour or until tender.
Cut a 5cm-deep cross in each potato, gently press sides to open cross.
Serve topped with combined remaining ingredients.


Serves 6.
Per serve: 3g fat.
Calories: 265.
Suitable if you have diabetes.

CRUNCHY HERB ROASTED POTATOES

INGREDIENTS:
4 medium (800g) potatoes
cooking oil spray
1/2 teaspoon fine sea salt
1/2 teaspoon seasoned pepper
12 small fresh rosemary sprigs

METHOD:
Cut each potato into thin slices, three-quarters of the way through.
Place potatoes on baking paper-covered oven tray, coat potatoes with cooking oil spray.
Sprinkle with salt and pepper, top with rosemary sprigs.
Bake in moderately hot oven about 1 hour or until crisp and tender .


Serves 4.
Per serve: 0.9g fat.
Calories: 133.
suitable if you have diabetes.

GREEN BEANS WITH TOMATOES AND OREGANO

INGREDIENTS:
600g green beans
1 tablespoon olive oil
1 small (100g) red onion, finely chopped
6 medium (450g) small tomatoes, thickly sliced
1 teaspoon sugar
1 tablespoon balsamic vinegar
1 tablespoon water
1 tablespoon chopped fresh oregano

METHOD:
Add beans to pan of boiling water, boil 2 minutes, drain, rinse under cold water, drain.
Heat oil in pan, add onion, cook, stirring, until soft.
Add tomatoes and sugar, cook, stirring, 2 minutes or until tomatoes are just soft.
Stir in vinegar, water and oregano .
Place beans on serving plate, top with tomatoes mixture.
Serve warm or cold.


Serves 6.
Per serve: 3.6g fat.
Calories: 65.
Suitable if you have diabetes.

MEXICAN STYLE COLESLAW

INGREDIENTS:
4 cups (320g) shredded cabbage
1 small (100g) red onion, chopped
1 bunch (350g) radishes, thinly sliced
1 medium (200g) red pepper, finely chopped
1/4 cup chopped fresh coriander

Dressing:
2 tablespoons lime juice
2 tablespoons mild sweet chilli sauce
1 clove garlic, crushed

METHOD:
Combine all ingredients in bowl, add dressing, mix well.

Dressing:
Combine all ingredients in jar, shake well.


Serves 4.
Per serve: 0.3g fat.
Calories: 25.
Suitable if you have diabetes.

CHILLI BEAN AND CORN SALAD WITH CORIANDER

INGREDIENTS:
310g can red kidney beans, rinsed, drained
250g cherry tomatoes, halved
1 small (100g) red onion, sliced
310g can corn kernels, rinsed, drained
2 tablespoons chopped fresh coriander
1 small fresh red chilli, seeded, chopped
2 tablespoons lime juice
1/2 teaspoon sugar

METHOD:
Combine all ingredients in bowl, mix well.


Serves 4.
Per serve: 1.2g fat.
Calories: 141.
Suitable if you have diabetes.

HOW MUCH FAT CAN I EAT

Guidelines are given on the each recipe apply equally if you have diabetes. If you are overweight and have diabetes, it is particularly relevant to lose excess weight. Control of blood glucose levels can improve significantly with small losses in weight. Aim to keep your fat intake between 40 to 50 grams (8 to10 teaspoons) per day. For health reasons, it is preferable to select polyunsaturated and mono-unsaturated fats. These are found sunflower, canola and olive-based margarine and oils, nuts, seeds, olives, fish and seafood.

WHY FOCUS ON FATS

Greater emphasis is now placed on reducing fat intake to help prevent to excess body fat and to promote healthy blood vessels. Even if you are not overweight, it generally important to avoid eating large amounts of fat, ofcourse , an occasional indulgence can still be enjoyed.

WHAT ABOUT SNACKS

Not everyone with diabetes needs to eat between-meal snacks. Most people on diabetes medication (tablets or insulin) are encouraged to include snacks to prevent a drop in blood sugars. The best snacks are those low in fat and high in fiber, such as all types of fresh and dried fruit, low fat "diet" yogurt, plain biscuits and crackers.

HOW IMPORTANT ARE REGULAR MEALS

Blood glucose levels are easily managed if meals are spaced evenly over the day. If meals are irregular in timing and serving size, blood sugars will be more varied and difficult to control.

EATING WELL WITH DIABETES

People with diabetes can today select a wide variety of foods and enjoy them in a manner more flexible than ever before. Aim to cut down on fats and sugar, and eat more fiber. Here are some general guidelines.

APPLE AND DATE MERINGUE PIE

INGREDIENTS:
cooking oil spray
30g butter
2 tablespoons caster sugar
1+1/2 cups (225g) self-raising flour
2 tablespoons custard powder
1/3 cup (80 ml) low-fat evaporated milk, approximately

FILLING:
4 large (800g) apples, peeled, chopped
1 cup (250 ml) apple juice
1/2 teaspoon ground cinnamon
1 tablespoon caster sugar
10 (230g) seedless fresh dates, roughly chopped
1 tablespoon cornflour
1 tablespoon water

MERINGUE:
3 egg whites
2/3 cup (150g) caster sugar

METHOD:
Coat 24cm round loose-base flan tin with cooking oil spray.
Process butter, sugar, flour and custard powder until combined.
Add enough milk to make ingredients just come together.
Knead on floured surface until smooth, wrap in plastic, refrigerate 30 minutes.
Roll dough on floured surface until large enough to line prepared tin.
Lift pastry into tin, ease into side, trim edge.
Cover pastry with baking paper, fill with dried beans or rice, place on oven tray.
Bake in moderately hot oven 10 minutes, remove paper and beans carefully from pastry case, bake further 5 minutes more or until browned, cool.
Spoon filling into pastry case, top with meringue.
Bake in moderate oven about 5 minutes or until lightly browned.
FILLING:
Combine apples, juice, cinnamon and sugar in large pan, bring to boil, simmer, uncovered, until apples are just tender.
Add dates, cook, stirring, 1 minute.
Add blended cornflour and water, stir until mixture boils and thickens, cool.

MERINGUE:
Beat egg whites in small bowl with electric mixer until soft peaks form, gradually add sugar, beating until dissolved between additions.


Serves 8.
Per serve: 3.6g fat.
Calories: 392.
Not suitable if you have diabetes.

WHOLEGRAIN CHICKEN BURGERS

INGREDIENTS:
4 single (640g) skinless chicken breast fillets
2 cloves garlic, crushed
1 tablespoon lime juice
2 tablespoons chopped fresh coriander
1/4 cup chopped fresh mint
2 tablespoons low-salt soy sauce
1/2 teaspoon sugar
1 medium (200g) red pepper
1 medium (200g) yellow pepper
cooking oil spray
1 (60g) eggplant , sliced
2 medium (150g) tomatoes, sliced
4 wholegrain bread rolls

DRESSING:
1/4 cup (60ml) low-fat sour cream
1/4 cup (60ml) low-fat yogurt
2 teaspoons chopped fresh coriander
2 teaspoons chopped fresh mint
1 teaspoon mild sweet chilli sauce

METHOD:
Combine chicken, garlic, juice, herbs, sauce and sugar in bowl, mix well.
Cover, refrigerate several hours or overnight.
Quarter peppers, remove seeds and membranes.
Grill peppers, skin side up, until skin blisters and blackens, peel skin.
Heat griddle pan, coat with cooking oil spray, cook chicken on both sides until just tender, remove from pan, keep warm.
Cook peppers, eggplant and tomatoes in griddle pan until browned.
Split rolls, toast lightly, spread with a little dressing, fill with sliced chicken and vegetables.
Serve with remaining dressing.

DRESSING:
Combine all ingredients in small bowl, mix well.


Serves 4.
Per serve: 11.5g fat.
Calories: 411.
Suitable if you have diabetes.

BARBECUED CHICKEN IN LIME CHILLI MARINADE

INGREDIENTS:
4 singles (640g) skinless chicken breast fillets
cooking oil spray
2 tablespoons chopped fresh coriander
1 lime

Lime Chilli Marinade:
1/3 cup (80 ml) lime juice
1 clove garlic, crushed
2 teaspoons grated fresh ginger
1 tablespoon low-fat soy sauce
1 small fresh red chilli, finely chopped
2 spring onions, chopped

METHOD:
Pound chicken fillets with a mallet to an even thickness.
Combine chicken and marinade in bowl, cover, refrigerate several hours or overnight.
Drain chicken, discard marinade .
Heat barbecue or griddle pan, coat with cooking oil spray, add chicken, cook on both sides until browned and tender.
Sprinkle with coriander , serve with lime wedges.

Lime Chilli Marinade:
Combine all ingredients in bowl, mix well.


Serves 4.
Per serve: 404g fat.
Calories: 186.
Additional carbohydrate required if you have diabetes.

WHOLEMEAL LENTIL LASAGNE

INGREDIENTS:
cooking oil spray
1+1/2 cups (300g) brown lentils
1 teaspoon olive oil
2 cloves garlic, chopped
1 medium (150g) onion, chopped
1 medium (200g) red pepper, chopped
200g button mushrooms, sliced
1 teaspoon garam masala
2 teaspoons ground cumin
6 instant wholemeal lasagne sheets
400g low-fat ricotta cheese
1/4 cup (15g) breadcrumbs
1/2 cup (50g) grated low-fat mozzarella cheese
1 tablespoon chopped fresh parsley

METHOD:
Coat ovenproof dish (2 liter/8 cups capacity) with cooking oil spray.
Add lentils to large pan of boiling water, boil uncovered, about 15 minutes or until tender, drain.
Heat oil in a pan, add garlic and onion, cook, stirring, until onion is soft.
Add pepper, mushrooms and spices, cook, stirring, until vegetables are just tender. stir in lentils.
Cover base of prepared dish with 3 lasagne sheets, spread with half the lentil mixture, then half the ricotta cheese.
Repeat with remaining lasagne, lentil mixture and ricotta.
Sprinkle with combined breadcrumbs, cheese and parsley, bake uncovered, in moderate oven about 45 minutes or until browned.


Serves 6.
Per serve: 9.8g fat.
Calories: 340.
Suitable if you have diabetes.

BANANA AND PEAR SOY DRINK

INGREDIENTS:
1 medium (200g) ripe banana, chopped
1 medium (180g) ripe pear, chopped
1 teaspoon ground cinnamon
1 tablespoon honey
1/3 cup (80 ml) orange juice
3 cups (750 ml) low-fat soy milk

METHOD:
Blend all ingredients until smooth.


Makes about 1.5 liter (6 cups).
1 cup (250 ml): 1.8g fat.
Calories: 113.
Suitable if you have diabetes.

FROZEN MELON CRUSH

INGREDIENTS:
900g watermelon flesh, chopped
1/3 cup (80 ml) lime juice
4 cups ice cubes
1 small (900g) honeydew melon, chopped

METHOD:
Blend watermelon, half the juice, half the ice until smooth, pour mixture into loaf pan.
Blend honeydew melon, remaining juice and ice until smooth, pour mixture into loaf pan.
Cover both pans with foil, freeze until set.
Blend melon mixtures separately until crushed.
Layer mixtures in glasses.


Makes about 3 liter (12 cups).
1 cup (250 ml): 0.8g fat.
Calories: 111.
Suitable if you have diabetes.

STRAWBERRY AND ORANGE SMOOTHIE

INGREDIENTS:
250g strawberries
2 tablespoons honey
2 cups(500 ml)low-fat milk
1/3 cup (80 ml) orange juice

METHOD:
Wash and hull strawberries, place in single layer on a tray, freeze strawberries.
Blend or process frozen strawberries with remaining ingredients until smooth.



Makes about 1 liter (4 cups).
1 cup (250 ml): 0.2g fat.
Calories:105.
Suitable if you have diabetes.

THAI-STYLE CHICKEN PATTIES

INGREDIENTS:
2 cups (300g)chopped cooked chicken.(chicken mince)
1 small (80g) onion, chopped
1/2 cup (125 ml) mild sweet chilli sauce
1 teaspoon fish sauce
1 tablespoon low-salt peanut butter
1/4 cup (60 ml) low-fat yogurt
1 tablespoon chopped fresh coriander
1+1/3 cups wholemeal breadcrumbs
cooking oil spray

METHOD:
Process chicken, onion, 2 tablespoon of the chilli sauce, fish sauce, peanut butter, yogurt, coriander and 1 cup of the breadcrumbs until combined.
Shape mixture into 4 patties, toss in remaining breadcrumbs; refrigerate 30 minutes.
Coat oven tray with cooking oil spray, place patties on tray, coat patties with cooking oil spray.
Bake, uncovered, in hot oven about 15 minutes or until browned.
Turn patties over halfway through cooking.
Serve patties with remaining chilli sauce.


Makes 4
Each patty: 10.4g fat
Calories: 262
Additional carbohydrate required if you have diabetes.