As MOH and I are both diabetics we try to be as careful as we can with our food intake...both quality and quantity. Many of the recipes in the magazines we receive from Diabetes Australia don't give nutrition information which I find hard to understand and often include ingredients that we feel we perhaps shouldn't include in our diet. However, in the Spring 2010 edition I found 4 wonderful recipes taken from "Fighting Diabetes: hundreds of everyday tips to transform your health and live longer". Apparently this is a book published by Reader's Digest. Anyway here are 2 recipes that sound really good and which we intend to try shortly:
SEARED WHITE FISH IN ZESTY HERB AND TOATO SAUCE (Serves 2)
4 x 100g white fish fillets (sustainable types such as hoki or hake)
2 teaspoons olive oil
1 chopped medium onion
2 garlic cloves, crushed
2 cans (400g each) chopped tomatoes with Italian herbs
2 tablespoons tomato puree
2 tablespoons balsamic vinegar or dry red wine
2 tablespoons chopped fresh basil
2 teaspoons chopped fresh oregano
Sprinkle the fish fillets lightly with salt and pepper. Heat the olive oil in a large pan over a medium heat. Add the fish and saute on both sides until lightly browned, about 8-10 minutes. Remove the fish from the pan. Add the onion and garlic. Saute for 2 minutes. Add the chopped tomatoes and tomato puree and bring to the boil. Lower the heat and add the balsamic vinegar or red wine. Simmer over a low heat for about 20 minutes. Add the basil and oregano. Simmer for 3 minutes. Serve the fish topped with the tomato sauce.
Nutritional Information: Each serve provides: Fat (g) 7; Saturated fat (g) 1; Protein (g) 15; Carbohydrate (g) 23, Fibre (g) 8; Sodium (mg) 375; LOW GI
LEMON RICE SALAD (Serves 6)
Goes well with any grilled seafood or poultry
INGREDIENTS & METHOD
Combine 320g of cooked Doongara rice with 4 diced and deseeded tomatoes, 150g thawed frozen green peas, 1 peeled and diced carrot, 2 chopped spring onions and a handful of finely chopped fresh parsley.
Whisk together 3 tablespoons of non-fat mayonnaise. 1 tablesppon of lemon juice, half a teaspoon of lemon zest and pepper to taste. Add to the rice salad and toss well.
Nutritional Information: Each serve provides: Fat (g) 1; Saturated fat (g) 0.2; Protein (g) 6; Carbohydrate (g) 50; Fibre (g) 3.8; Sodium (mg) 92, LOW GI.