Diabetes Archives - Page 3 of 6 - Nutrition Connection

Ingredients

Method

Combine eggs and cream in a small
mixing bowl. Set aside.
Heat oil in a small pan over medium heat. Add tomatoe and cook for 3-4 minutes until juices have evaporated. Add ham and cook for a further 2 minutes.
Pour egg mixture into the pan and tilt the pan to ensure even distribution. Cook for one minute. Using a flexible spatula, gently lift the edges away from the pan and at the same time, tilt the pan to allow the uncooked egg mixture to flow underneath the cooked egg. Once firm enough, flip the omelette and continue cooking until cooked through. This step should take about 4 minutes in total.
Scatter cheese over the omelette. Fold the omelette in half and transfer to a plate. Season with salt, pepper and parsley if using. Serve immediately.

Tips

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Nutrition Per Serving

Ingredients

Method

Whisk eggs, cream and grated cheese in a small mixing bowl until well combined. Set aside.
Arrange avocado and tomato along the middle of the wrap. Set aside.
Heat oil in a medium fry pan over a low-medium heat. Add egg mixture and gently push the mixture around the pan with a flexible spatula until cooked through.
Add scrambled eggs to the centre of the wrap. Fold the wrap and serve immediately.

Tips

Nutrition Per Serving

Ingredients

Method

Preheat oven to 200˚ C and lightly grease a small baking dish.
Place one third of the potatoes on the bottom of the dish, followed by one third each of the onion, cheese, bacon and herbs. Repeat each layer twice, to form three layers. Pour over cream, then cover in aluminium foil and bake for 90 minutes.
Remove foil and bake for a further 20 minutes, or until cheese is golden.
Meanwhile, heat griddle pan over medium-high heat and cook steak to your liking.
Serve with salad leaves dressed in extra virgin olive oil.

Tips

Nutrition Per Serving

Ingredients

1 sweet potato, peeled and chopped into eighths
1 tbs butter
1 tbs cooking cream
Splash of milk
4 tbs extra virgin olive oil
1 onion, finely diced
1 celery stick, finely diced
1 carrot, finely diced
1 small red capsicum, finely diced
2 cloves garlic, minced
1 tsp dried thyme
1 small zucchini, diced
1 x 420g tin no-added-salt red kidney beans, drained and rinsed
½ cup frozen peas
250g lean beef mince
1 tbs tomato paste
½ cup chicken stock
1 tbs Worcestershire sauce
1 cup freshly grated parmesan cheese

Method

Preheat grill to 200˚ C.
Place sweet potato in medium-sized saucepan and cover with water. Bring to the boil and boil for 10 minutes, or until the potatoes are cooked through. Drain the potatoes, then mash with 1 tbs butter, 1 tbs cooking cream and a splash of milk, and season with salt and pepper.
Heat 3 tbs oil in a deep frying pan over low-medium heat. Add onion, celery, carrot and capsicum and sauté for 10 minutes. Add garlic and thyme sauté for a further minute. Add zucchini, beans and peas and cook for 5 minutes, stirring occasionally.
Push vegetable mixture to one side of the pan and add 1 tbs oil. Add mince and cook for 5 minutes, or until cooked through, while using a wooden spoon to break the mince apart.
Add tomato paste and stir through. Add stock and Worcestershire sauce and season with salt and pepper. Mix and pour into a quiche pan.
Add mashed sweet potato to the top of the beef and vegetable mixture. Use the back of a fork to spread the potato evenly across the top. Top with cheese and place under the grill for 20 minutes, or until golden brown.

Tips

Nutrition Per Serving

Ingredients

Method

Heat a griddle pan over a medium heat.
Drizzle oil over chicken and season with salt and pepper. Place chicken between two sheets of baking paper and tenderise the meat using a meat mallet. Cook chicken for 5 minutes a side, or until cooked through. Set aside.
Meanwhile, add peanut butter, soy sauce, sugar, lime juice and chilli flakes, if using, to a small saucepan. Cover with water and place on stove over a low heat. Use a whisk to combine the sauce and, if necessary, add more water to loosen.
Serve chicken with steamed vegetables and cooked rice with a generous dollop of satay sauce on the side.

Tips

Nutrition Per Serving

Ingredients

Method

Preheat oven to 180˚C.
Heat oil in a small frying pan over medium-high heat. Add broccolini, asparagus and zucchini and sauté for 5 minutes. Add peas and sauté for a further 5 minutes.
Meanwhile, whisk eggs and cream.
Turn heat down to low medium, then add the egg mixture and cook for 1 minute. Use a flexible spatula to gently lift the edges away from the pan and at the same time, tilt the pan to allow the uncooked egg mixture to flow underneath the cooked egg. Continue cooking for 1 minute.
Crumble goat’s cheese over the top of the frittata.
Add frittata to oven and bake for 10 minutes or until cooked through. Serve immediately.

Tips

Nutrition Per Serving

Ingredients

For the soup:

For the cheese toast:

Tip! You could freeze a couple of portions to save for another day. If so, cut back the quantity of cheese toasts and prepare as needed.

Method

Heat oil over a low heat in a large saucepan. Add onion, carrot, celery and parsley stalks and sauté for 10 minutes or until so! and translucent. Add garlic and dried herbs and cook for a further minute.
Add sweet potato and chicken. Add stock, rice and 750mL water. Cover and simmer for 40 minutes, or until chicken and rice are cooked through.
Remove chicken from the pot. Remove the meat from the bones and discard the bones. Use two forks to shred the meat and return the meat to the soup. Divide into four serving bowls.
Meanwhile, preheat grill. Toast the bread and then top with grated cheese. Place under the grill for five minutes, or until cheese is melted and golden.

Tips

Nutrition Per Serving

Ingredients

Method

Preheat grill.
Cook pasta as per packet instructions. Drain. Stir through pesto and add to a small baking tray.
Combine breadcrumbs and cheese, and scatter over pasta. Drizzle with oil. Grill for 10 minutes, or until golden.

Tips

Nutrition Per Serving

Ingredients

Method

Preheat oven to 200˚C.
Place potato in the corner of a flat sheet of aluminium foil. Drizzle over the oil and season with salt. Wrap the potato in the foil and bake for 75 minutes, or until the potato is cooked through.
Once the potato is cooked, heat baked beans according to the packet instructions.
Carefully remove the potato from the foil and place it into a bowl. Cut the potato into quarters. Top with baked beans, cheese and sour cream. Season with freshly cracked black pepper.