Quick Meals

Source:

Eating Well website

 

Prep time: 18 minutes

Cook time: 7 minutes

Serves: 4

 

Ingredients:

5 tablespoons water

3 tablespoon smooth peanut butter

1 1/2 tablespoon rice vinegar

1 tablespoon reduced-salt soy sauce

1 tablespoon ginger, minced

1 teaspoon honey

3 medium cloves, minced

1 package firm tofu

2 teaspoon olive oil

4 medium scallions, thinly sliced

1 medium avocado, sliced

2 tablespoon coriander leaves

 

Instructions:

1. Whisk water, peanut butter, rice vinegar, soy sauce, ginger, honey, garlic together in a small bowl until smooth.

2. Drain tofu from the packet and pat dry with paper towels. Slice tofu crosswise into 8 slabs. Coarsely crumble each slab into uneven pieces.

3. Heat olive oil in large non-stick skillet over medium-high heat. Add tofu in a single layer. Cook about 5 minutes until bottom of tofu turns golden brown. Flip pieces gently and brown the other side.

4. Add scallions and cook, stirring occasionally until tender, about 2 minutes.

5. Pour the peanut-ginger sauce over tofu, gently stir covering tofu. Transfer to a platter.

6. Slice avocado and coriander leaves and serve with tofu.  

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Tip: Can replace honey with sugar substitute. This recipe has a higher sodium (salt) content.

 

Nutrition Information Per Serving: Energy 383 calories, carbohydrates 24g, sugar 5.5g, fibre 9g, protein 16g, total fat 29g, saturated fat 4g, sodium 716mg

Source:

Eating Well website

 

Prep time: 15 minutes

Servies: 6

 

Ingredients:

1.5 cups canned lentils

1/2 pint cherry tomatoes, halved

3/4 cup chopped cucumber

1/4 cup coarse Kalamata olives, chopped

1/4 cup thinly sliced red onions

1/4 cup feta cheese, crumbled

1/4 tsp ground pepper

1.5 TBSP red-wine vinegar

1/2 TBSP finely chopped shallot

1/4 tsp garlic, minced

1/4 tsp honey

1/8 cup olive oil

 

Instructions:

1. Combine lentils, tomatoes, cucumber, olives, onion, feta and pepper in a large bowl; set aside.

2. Whisk vinegar, shallot, garlic, honey and the remaining 1/4 tsp each salt and pepper in a small bowl. Gradually whisk in oil until well combined. Gently stir the dressing into the lentil mixture. Serve immediately or cover and refrigerate for up to 5 days.

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Tip: You can cover and refrigerate for up to 5 days.

 

Nutrition Information Per Serving: Energy 271 calories, carbohydrates 25g, sugar 5g, fibre 8g, protein 11g, total fat 15g, sodium 400mg

Source:

Diabetes Self-Management website

 

Prep time: 10 minutes

Cook time: 10-20 minutes

Serves: 4

 

Ingredients:

1.5 tablespoon olive oil

1 can no added salt chickpeas, rinsed and drained

1/4 cup onion, diced

1/4 cup capsicum, diced

1/2 carrot, diced

1 teaspoon thyme

1 teaspoon paprika

A pinch of cayenne pepper

1 teaspoon hot sauce

2 tablespoon fresh parsley, chopped

2-3 tablespoon wholemeal flour

Salt & pepper to taste

 

Instructions:

1. Place all ingredients into food processor except for whole meal flour and blend until smooth.

2. Check consistency of the mixture, if it is too soft slowly add whole meal flour one tablespoon at a time until firmer.

3. Shape into 4 circles.

4. Heat a frying pan to medium heat and cook until both sides of patty are golden brown.  If you have an air fryer or prefer using the oven, please see instructions below on how to bake patties instead.

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Oven: Line a medium baking tray with baking paper. Spray or lightly brush olive oil on patties. Bake at 180 degrees Celsius for 20 minutes or until golden brown.

 

Air fryer: Pre-heat air fryer to 190 degrees Celsius. Spray or lightly brush olive oil on patties and cook for 10 – 12 minutes or until golden brown. Make sure to not overlap the patties in the air fryer.

 

Nutrition Amount Per Patty: Energy 154 calories, carbohydrates 14.5g, sugar 2.5g, fibre 6g, protein 5.5g, total fat 7g, saturated fat 1g, sodium 156mg

Source:

https://loveandgoodstuff.com/black-bean-quesadillas/

 

Prep time: 5 minutes

Cook time: 10 minutes

Servings 2 quesadillas

 

Ingredients:

1 TBSP olive oil

2 cup chopped spinach

0.5 cup diced onion

1 red pepper – diced

1 tsp chilli powder
4 large tortillas

2 cup shredded cheese

1 cup cooked black beans

 

Instructions:

1. Heat a large non-stick skillet to medium heat and add a tablespoon of olive oil.

2. When the skillet is hot, add the diced red pepper and onion, chopped spinach and chili powder then sauté for a couple of minutes until the veggies have softened.

3. Add the black beans into the skillet and heat.

4. Remove the veggies from the skillet and wipe clean with a paper towel, then place back on the burner.

5. Spread out 1/4 of the cheese across one half of the tortilla. Top with half the veggies and half the black beans then spread another 1/4 of the cheese on top of it all.

6. Fold over the empty half of the tortilla and press gently to close the quesadilla.

7. Repeat for the second quesadilla.

8. Place both the quesadillas in the skillet and cook for 3-4 minutes per side or until the cheese has melted and the exterior of the quesadillas has crisped and browned.​

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Tip: To reduce the amount of fat choose cheese that is lower in saturated fat.

 

Nutrition Amount Per Serving: Calories 498kcal, carbohydrates 33g (2 quesadilla), protein 29g, fiber 6g, saturated fat 17g

Source:

https://hh-hm.com/pesto-chicken-cauliflower-rice-recipe/

 

Prep time: 7 minutes

Cook time: 8 minutes

Serves 2

 

Ingredients:

1 cup or breast shredded chicken

2 1/2 cups cauliflower rice

1 tomato, chopped

2 garlic cloves, minced

1/2 cup grated mozzarella (optional)

1 cup rocket or spinach leaves

2 TBSP thinly chopped dill

1 TBSP olive oil

1/2 cup milk

1 TBSP tomato paste

2 TBSP red pesto

Salt and black pepper to taste

 

Instructions:

1. Sauté the tomato with olive oil for around 1-2 minutes. Then stir in the cauliflower rice and half the garlic for another minute.

2. Stir in the chicken, tomato paste and pesto, add salt and cover the pan to cook until chicken is cooked.

3. Add the milk and half the shredded cheese. Cover for another few minutes.

4. Stir in the rest of the cheese and the rest of the garlic. Then add the dill and rocket or spinach leaves and cook for 1-2 more final minutes.

5. Serve immediately, add the other half of the cheese and black pepper on top to taste.

 

Tip: To keep this meal lower in fat skip the grated cheese or add half the amount listed in this recipe.

 

Nutrition Amount Per Serving: Calories 488, carbohydrates 19g, fibre 4g, sugar 6g, protein 35g, total fat 32g, saturated fat 11g.

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Source: https://www.gestationaldiabetes.co.uk/special-fried-cauliflower-rice/

 

Prep time: 5 minutes

Cook time: 10 minutes

Serves 4

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Ingredients:

400g cauliflower rice

1 TBSP olive oil

1 TBSP sesame seed oil (optional)

0.5cm ginger (finely grated)

1 whole clove garlic (crushed)

2 large eggs

1 small white onion

2 slices ham (optional)

100g cooked chicken pieces (or rotisserie chicken)

50g frozen vegetables

2 TBSP dark soy sauce (reduced salt)

 

Instructions:

1. Heat the olive oil in a pan until hot, then add the ginger and garlic to cook for a minute.

2. Add the cauliflower rice, then add the chicken and combine well.

3. Add the onion to soften.

4. Crack in the eggs, allow them to heat and firm, then stir to break them up throughout the rice.

5. Add in the frozen vegetables and ham (optional).

6. Pour in the soy sauce, stir, taste and add more as needed.

7. Serve on it’s own or with a salad.

 

Nutrition Amount Per Serving: Calories 206kcal, carbohydrates 8g, fibre 3g, protein 15g, total fat 13g, saturated fat 3g.

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You can buy ready to uses cauliflower rice from the supermarket, but if you’d like to make your own, simply use a food processor – pulse the cauliflower florets 2-3 times, make sure to not overprocess.

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Your “rice” can get too small and mushy if you do. You want bigger chunks for the same texture that rice has, not flakes.

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Another option if you don’t have a food processor is to use a grater to grate the cauliflower into rice like pieces. This will take a bit longer but use less equipment.

Source: Recipe adapted from Sanatarium.co.nz

 

Prep time: 15 minutes

Cook time: 30 minutes

Serves 4

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Ingredients:

• 2 cups Zucchini (courgette) grated (2-3 medium)

• 1 small onion, finely diced

• 310gm tin butter beans, drained and rinsed

• ¼ cup parmesan cheese, grated

• ½ cup self-raising flour

• 3 large eggs, lightly beaten

• 2 Tbsp canola/olive oil

• ¼ tsp salt

 

Bolded foods are high in carbohydrate.

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Instructions:

1. Place zucchini (courgette), onion, butter beans, cheese and flour in a large bowl. Mix well.

2. Combine eggs, oil and salt. Stir into zucchini (courgette) mixture

3. Pour mixture into a greased 17cm x 27cm lamington tin.

4. Bake in a moderate oven at 180°C for 30 minutes or until golden. Cut into triangles & serve hot or cold with salad.

 

Nutrition per serve: Energy: 1131kj, Protein: 12.8gm, Fat: 15gm, Sat fat: 3gm, Carbohydrate: 17.5gm, Fibre: 4.6gm, Sodium: 654mg

Source: Recipe adapted from www.thekitchn.com

 

Prep time: 15 minutes

Cook time: 15 minutes

Serves 4 (12 patties)

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Ingredients:

• 1 can chickpeas, drained and rinsed (400gm)

• 3/4 cup frozen peas (defrosted)

• 1/2 medium red onion, chopped finely

• 1 tsp crushed garlic

• 1 Tbsp. lemon juice

• 1/4 cup fresh parsley leaves

• 1 1/2 tsp. ground cumin

• 1/4 tsp. red pepper flakes (optional)

• ½  tsp. salt

• 1/2 tsp. fresh ground black pepper

• 2 Tbsp. self-raising flour

• Canola or vegetable oil spray, for frying/2 Tbsp. for greasing

 

Bolded foods are high in carbohydrate

 

Instructions:

1. Combine all ingredients (except the oil) in the bowl of a food processor. Pulse until the mixture is well-combined, but not puréed. Adjust seasoning as necessary.

2. Form the mixture into small patties. Prepare a paper towel-lined baking sheet and set aside.

3. Spray pan with oil and heat. Fry the patties in batches, a couple at a time, without crowding the pan. Cook, turning occasionally, until golden-brown, about 5 minutes.

4.  Transfer to the prepared baking sheet to cool. Repeat with the remaining patties, and then serve immediately with salad and pita bread if desired.

 

Nutrition per serve (3 patties): Energy: 866kj, Protein: 6.75gm, Carbohydrates: 16gm Fat: 11gm, Fibre: 5.75gm, Sodium: 344mg

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Source: http://www.taste.com.au/recipes/2157/vietnamese+chicken+noodle+salad

 

Prep time: 15 minutes

Cook time: 15 minutes

Serves 4 

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Ingredients:

For the salad

• 500g chicken breast (2-3 chicken breasts) (raw weight) or leftover pre-cooked chicken shredded

• ½ cup raw peanuts

• 150g vermicelli noodles

• 2 cups of finely sliced Chinese cabbage or white cabbage, or mung beans

• 2 grated carrots

• 4 spring onions, ends trimmed and thinly sliced

• ¼ cup of loosely packed fresh mint leaves

• ¼ cup of firmly packed fresh coriander leaves

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For the dressing

• 2 Tbsp rice vinegar

• 4 Tbsp fresh lime juice

• 2 Tbsp sweet chilli sauce (reduced sugar if possible)

• 3 tsp fish sauce

• 2 Tbsp peanut or canola oil

 

Bolded foods are rich in carbohydrate

 

Instructions:

1. Bring a pot of water to the boil, add chicken and reduce to a simmer, uncovered, for 10 minutes or until chicken is cooked through. Use a slotted spoon to transfer chicken to a plate. Set aside for 10 minutes to cool slightly. Coarsely shred chicken and place in a large bowl.

2. Add raw peanuts to hot pan and toast until browned. Let cool and chop.

3. Place noodles in a large bowl and cover with boiling water. Cook until noodles become transparent. Drain.

4. Add the vinegar, lime juice, sweet chilli sauce, fish sauce and oil to a screw top jar and shake until well combined.

5. Combine noodles, cabbage or mung beans, carrot, spring onion, mint, coriander and chicken. Drizzle the salad with the dressing and gently toss to combine. Garnish with peanuts. Divide the salad among 4 plates and serve immediately.

 

Nutrition per serve: 2086 kJ, 36g Protein, 39g Carbohydrate, 19.5g Fat (3.75g saturated fat), 6.75g Fibre, 612mg Sodium

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