Author: Diabetes Focus eMag

Quesadillas

Mini Monster Quesadillas

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Calling all monster munchers. These quesadillas are so good, they will have little monsters doing a happy dance in your tummy. Filled with yummy chicken to satisfy even the hungriest roar. 

Servings:

8

Ingredients:

11

Total time:

35 minutes

Ingredients

  • 2 large whole wheat tortilla wraps (about 67g each)
  • 1 Tbsp. (15ml) olive oil
  • 1 (130g) skinless chicken breast, cut into strips
  • 1 small onion, sliced
  • 1 small red pepper, chopped
  • 1 small yellow pepper, chopped
  • 50g cheddar cheese, grated
  • 1 tsp. ground cumin
  • 1 tsp. ground coriander
  • 1 clove garlic, crushed
  • 1 tsp. mild chilli powder to taste, optional

Method

  1. Heat the oil in a frying pan or wok until hot.
  2. Add the onion and chicken and cook on high for about 3 minutes, turning regularly.
  3. Add spices, garlic, and chilli (if using). Continue to stir around for a couple more minutes.
  4. Add the peppers and cook on a medium heat until they have softened. Make sure that the chicken is cooked through if the chicken is sliced thickly. This normally takes around 5 minutes.
  5. Turn the oven grill on high.
  6. Place one wrap on a baking sheet and top with the cheese and chicken mix and cover with the other wrap.
  7. Cook for 2 – 3 minutes until the cheese melts.
  8. Remove from the grill and cut into 8 slices.

TOP TIPS

  • Veggie variations: courgettes, grated carrots, broccoli, and chopped tomatoes.
  • Keep the vegetables as dry as possible as they can make the wrap soggy.
  • You can also use lean beef mince or tuna instead of chicken. If you use tuna, add a tsp. of lite mayo and lemon juice so that it’s not too dry.

NUTRITIONAL INFO (per serving)
Energy 565kJ  |  Protein 7,7g  |  Carbs 11g  |  Fat 6,2g

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Rockets
Raisin
Ramen

Ramen Rumble

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This is Ramen Rumble, a heavyweight championship bout in your bowl. Tender beef throws down with mighty broccoli florets, and a perfectly boiled egg acts as the referee. Who will win? Every delicious slurp is a victory.

Servings:

6

Ingredients:

12

Total time:

30 – 40 minutes

Ingredients

  • 2 Tbsp. apple cider vinegar
  • 6 Tbsp. low-sodium soya sauce, divided
  • 2 Tbsp. corn starch, divided
  • 4 garlic cloves, chopped, divided into 2 Tbsp.
  • 2 Tbsp. (15g) ginger, finely chopped and peeled, divided
  • 500g steak, thinly sliced against the grain
  • 1 Tbsp. low-sodium vegetable stock powder
  • 2 Tbsp. oyster sauce (or black bean paste)
  • 5 Tbsp. olive oil
  • 500g broccoli, cut into smaller florets of about 2 – 3cm
  • 2 Tbsp. toasted sesame seeds
  • 3 large boiled eggs, halved lengthwise

Method

  1. In a large bowl, whisk vinegar, 2 Tbsp. soya sauce, 1 Tbsp. corn starch, 1 Tbsp. garlic, and 1 Tbsp. ginger until corn starch is dissolved. Add steak, toss to coat. Marinade at room temperature for 15 – 30 minutes.
  2. In a small bowl, whisk 4 Tbsp. soya sauce and 1 Tbsp. corn starch until dissolved. Add oyster sauce and 1 Tbsp. stock powder. Add 1 cup water and whisk.
  3. In a large skillet over medium-high heat, heat 1 Tbsp. oil. Add half of beef. Spread into an even layer and cook, undisturbed, until browned. Stir to redistribute beef and cook, stirring often, until cooked through. Transfer to a plate. Repeat with 1 Tbsp. oil and remaining beef.
  4. In the same skillet over medium-high heat, heat 2 Tbsp. of oil. Add broccoli and cook, stirring often, until bright green.
  5. Push broccoli to one side. Add remaining 1 Tbsp. oil, 1 Tbsp. garlic, and 1 Tbsp. ginger to empty side of skillet. Cook, stirring, until fragrant, then toss to combine with broccoli. Cover and cook until broccoli is tender.
  6. Uncover, add beef and accumulated juices and toss to combine. Cook, tossing until coated and glossy. Top with sesame seeds and the boiled egg halves.
  7. Divide into 6 equal amounts with a boiled egg half each. Serve warm. 

NUTRITIONAL INFO (per serving)
Energy 1386kJ  |  Protein 26g  |  Carbs 11g  |  Fat 19g

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Pork Katsu
Soup
Soup

Lentil Superhero Soup

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Want to be a legume legend or vegan vigilante who gets strength from a lentil soup recipe? This soup packs a mean punch (of fibre), every spoonful is a nourishing explosion and balances your gut as well.

Servings:

4

Ingredients:

11

Total time:

50 minutes

Ingredients

  • 1 Tbsp. olive or avocado oil
  • 1 medium carrot, peeled and cut into rings
  • 1 cup cabbage, coarsely chopped
  • 1 medium onion, peeled and chopped
  • 1 leek, sliced
  • 1 celery stalk, chopped
  • 1 medium tomato, skinned and chopped
  • ½ 400g tin lentils or ½ cup (200g) cooked dry lentils
  • 500ml water
  • 1 tsp. salt
  • Freshly ground black pepper to taste

 

Method

  1. Heat the oil in a pan and add all the vegetables except the lentils.
  2. Cook over low heat for 10 minutes stirring occasionally.
  3. Add 300ml water (rest will be added at the end) and seasoning. Simmer until the vegetables are tender (about 25 minutes). 
  4. Add the lentils and heat the soup through and add the remaining water (little bit at a time) until a smooth and thick consistency is reached. More water can be added if needed.

HEART HEALTH

Lentils are a plentiful source of fibre, folic acid, and potassium. These nutrients all support heart health. Increased fibre intake can reduce levels of low density lipoprotein (LDL) cholesterol, also known as bad cholesterol.

NUTRITIONAL INFO (per serving)
Energy 549kJ  |  Protein 5,3g  |  Carbs 14g  |  Fat 4,1g

MORE SUPPER SPECTACULAR RECIPES

Pork Katsu
chickpea

The Hangry Hippo

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This isn’t your grandma’s chickpea salad. This has got more kick than a hippo in a tutu. It’s the perfect lunch to tame your inner hangry beast. Served on a bed of baby spinach, because even hangry hippos need their greens.

Servings:

4

Ingredients:

9

Prep time:

10 minutes

Ingredients

  • 1 can (400g) chickpeas
  • 2 Tbsp. fresh parsley
  • 2 Tbsp. fresh chives
  • ¼ cup lemon juice
  • 2 Tbsp. extra virgin olive oil
  • 1 small garlic clove, minced
  • 1 Tbsp. nutritional yeast
  • Pinch of salt
  • 4 cups baby spinach

Method

  1. In a mixing bowl, combine the chickpeas, parsley, chives, lemon juice, oil, garlic, nutritional yeast, and salt. Mix well.
  2. Season with additional lemon juice or salt if needed.
  3. Divide the baby spinach between four plates or bowls just before eating and top with the chickpea salad mixture and any excess dressing from the mixture.
  4. Serve cold.

SWOPS AND MORE FLAVOUR

  • If you want more flavour, you can add other fresh herbs, red pepper flakes or parmesan cheese.
  • You can also swop out the chickpeas with butter beans or lentils.
  • Leftovers can be refrigerated in an airtight container for up to 3 days. Assemble the salad just before serving.

HEALTH FACT

Nutritional yeast is an inactivated version of the yeast you use to make bread or beer. It has a savoury or umami flavour. It is a good source of protein and high invB vitamins.

NUTRITIONAL INFO (per serving)
Energy 871kJ  |  Protein 9,5g  |  Carbs 17g  |  Fat 10g

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meatball
Wraps
meatball

The Mighty Meatball Spuds

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Get ready for a spud-tacular meatball adventure. This lunch is pure comfort on a plate. Soft, fluffy potatoes cradle the juicy meatballs, all smothered with a tangy sugar-free tomato and onion relish. 

Servings:

4 (1 serving is 3 potato quarters and two meatballs)

Ingredients:

14

Total time:

40 minutes (excluding boiling of potatoes)

Ingredients

  • 1 cup (240g) sugar-free tomato and onion relish
  • 250g lean mince or ostrich mince
  • 1 large egg
  • 3 Tbsp. (45g) parmesan, grated
  • 1 tsp. oregano, dried
  • 2 Tbsp. basil, dried
  • 2 Tbsp. fresh parsley, chopped
  • 2 garlic cloves, finely minced
  • 1 ½ tsp. onion powder
  • ½ tsp. red pepper flakes, optional
  • Salt
  • Black pepper
  • 3 medium potatoes (80g each), boiled till soft, with skin on
  • Fresh basil leaves as garnish

Method

  1. Preheat the oven to 180°C and line a rimmed baking sheet with parchment paper. Set aside.
  2. Pour tomato and onion relish into a glass baking dish and spread in a thin layer to cover the bottom and set aside.
  3. Add mince, eggs, parmesan cheese, oregano, basil, parsley, garlic, onion powder, and red pepper flakes to a separate glass bowl. Season with salt and pepper to taste. Thoroughly combine mixture using your hands and divide into 8 equal-sized portions. You can make them bigger or smaller as well.
  4. Gently roll each portion into a ball and place on prepared baking sheet, leaving room between each meatball. Place baking sheet in the preheated oven and bake for 15 – 20 minutes. 
  5. Remove from oven and transfer the meatballs to the glass baking dish filled with tomato and onion relish.
  6. Place baking dish in oven for approximately 10 minutes, or until sauce and meatballs are heated through. Remove from oven.
  7. Cut the potatoes into quarters, dividing into 4 servings and top each serving with two meatballs and tomato and onion relish.
  8. Garnish with fresh basil leaves and serve.

NUTRITIONAL INFO (per serving)
Energy 1103kJ  |  Protein 21,8g  |  Carbs 25g  |  Fat 7,6g

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Wraps
Lettuce

Lettuce Roll-ups

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The stealthy snack: Ditch the boring bread. These Lettuce Roll-ups are like tiny edible tuxedos for all your favourite sandwich fillings. Sneak some veggies in while you’re at it. Shhh, don’t tell the taste buds.

Servings:

2 (half a Lettuce Roll-up is 1 serving)

Ingredients:

6

Prep time:

10-15 minutes

Ingredients

  • 8 Iceberg lettuce leaves
  • 2 Tbsp. reduced fat mayonnaise
  • 1 tsp. mustard
  • 3 (40g) prosciutto slices (or any other lean ham) or 30g chicken breast, strips
  • 6 slices cucumber
  • 8 cherry tomatoes, cut in half

You will also need:

  • 1 piece of baking paper (30cm x 30cm)

Method

  1. On a cutting board, place the baking paper. Layer 5 – 8 lettuce leaves in the middle of the baking paper. The sides of the lettuce leaves should be on top of each other, leaving no space between them. Layer the topping by spreading first the mustard and then the mayonnaise.
  2. Add the prosciutto (lean ham or chicken breast), slices of cucumber, and tomatoes.
  3. Roll the lettuce by using the baking paper as your base and as tight as possible.
  4. Halfway through rolling, fold the edges towards the centre and continue rolling like a burrito. When it’s completely wrapped, roll the remainder of the baking paper around the lettuce.
  5. Using a knife, slice in half and enjoy. 

TOP TIP

  • It’s not just about adding in as much healthy foods as you can, portion control is key when it comes to managing blood glucose levels and weight loss.

NUTRITIONAL INFO (per serving)
Energy 603kJ  |  Protein 7,5g  |  Carbs 6g  |  Fat 9,6g

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Flapjacks
Protein
Wraps

Rainbow Rocket Wraps

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Blast off to flavourtown with our Rainbow Rocket Wraps. Packed with colourful veggies that are out of this world (not literally, we checked). Get ready for a taste bud trip to another galaxy.

Servings:

4

Ingredients:

10

Prep time:

25 minutes

Ingredients

  • 4 vegetable wraps (made from turnips, beetroot, etc. and less than 10g carbohydrates per wrap) 
  • 1 cup (75g) red cabbage, finely chopped
  • 1 cup (75g) green cabbage, finely chopped
  • 1 cup carrots, grated
  • 4 Tbsp. lite mayonnaise or salad dressing
  • ½ red pepper, thinly sliced
  • ½ green pepper, thinly sliced
  • ½ yellow pepper, thinly sliced
  • Pinch of salt
  • Black pepper

Method

  1. Mix the cabbage and carrots with the mayonnaise and make sure it’s mixed through.
  2. Lightly toast the wraps in a pan (don’t add oil or fat to the pan). Remove from heat and cool slightly. 
  3. Top the wraps with the mixed peppers in the middle and then with the cabbage, carrot, and mayo mixture. Flavour with salt and pepper.
  4. Roll up the wraps like a pancake or if preferred,  fold in the bottom part so it’s easier to eat.

Don’t want to chop? 

Use ready-prepared cabbage and carrot mix.

NUTRITIONAL INFO (per serving)
Energy 693kJ  |  Protein 4,9g  |  Carbs 9,1g  |  Fat 9,6g

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Protein

Sweet Cheesy Does It

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Craving a protein-packed treat that’s light on guilt? Look no further than creamy cottage cheese and juicy berries for a delightful and refreshing treat that’s ready in minutes.

Servings:

2

Ingredients:

5

Prep time:

10 minutes

Ingredients

  • 1 cup (230g) low-fat cottage cheese
  • ¼ tsp. vanilla extract or 1 tsp. vanilla essence
  • ¼ tsp. cinnamon
  • 5 drops liquid stevia
  • 1 cup berries of choice (blueberries, raspberries, strawberries, blackberries, etc.)

Method

  1. Combine all the ingredients except the berries in a food processor or with a blender.
  2. Pulse until smooth.
  3. Divide in two serving bowls or two containers to store in fridge.
  4. Top with berries and enjoy.

WHY IS COTTAGE CHEESE GOOD FOR YOU?

Cottage cheese packs a powerful nutritional punch, making it a great addition to your diet for three reasons:

  • Protein powerhouse: It’s particularly high in protein, with almost half of its kilojoules coming from protein. 
  • Calcium champion: Cottage cheese is an excellent source of calcium, which is crucial for strong bones and teeth.
  • Vitamin and mineral rich: It’s not just protein and calcium. Cottage cheese contains a good amount of B vitamins, which play a role in energy production and cell function.

NUTRITIONAL INFO (per serving)
Energy 472kJ  |  Protein 12,9g  |  Carbs 9g  |  Fat 2,2g

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Flapjacks
Spicy

Spicy Fiesta Bites

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We are all craving chips and guac… but adulting is hard. These Spicy Fiesta Bites are the healthy alternative that lets you pretend you are having a fancy fiesta while secretly nourishing your body.

Servings:

4

Ingredients:

9

Prep time:

10-15 minutes

Ingredients

  • 1 (140g) small avocado, peeled and mashed
  • 1 medium tomato, finely cubed
  • ½ small onion, finely chopped
  • 2 Tbsp. (80g) low-fat cottage cheese
  • 1 chilli, finely chopped (add more for a spicier taste)
  • Juice of half a lemon
  • Pinch of salt
  • Ground black pepper
  • 4 large brown rice cakes

Method

  1. Mix the mashed avocado with the tomato, onions, and cottage cheese.
  2. Add the chilli, lemon juice and flavour with salt and pepper.
  3. Divide mixture into four equal amounts.
  4. Spread the divided mixture on each rice cake and serve.

HEALTH FACT

Protein and healthy fats can help to balance blood glucose levels when consumed together with a carbohydrate. This helps with a slower release and thus helps to lower the glycaemic response.

NUTRITIONAL INFO (per serving)
Energy 455kJ  |  Protein 3,7g  |  Carbs 11g  |  Fat 4,8g

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Smoothie
Pizza
Ball
Peach & Berry Breakfast Slice

Peach & Berry Breakfast Slice

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Indulge in a taste sensation with this delightful Peach & Berry Breakfast Slice. Made with a base of wholesome rolled oats to keep you fuller for longer and bursting with flavour for a satisfying start to your day.

Servings:

20

Ingredients:

12

Total time:

1 ½ hours

Ingredients

  • 1 Tbsp. baking powder 
  • 1 cup (180g) rolled oats
  • ½ cup (70g) cake flour 
  • 1 tsp. cinnamon
  • ¼ cup (57.5g) soft tub margarine, light 
  • 10 Huletts EquiSweet Sachets
  • 2 eggs, lightly beaten
  • ¾ cup (185ml) low-fat plain yoghurt or cottage cheese
  • 1 Tbsp. vanilla essence
  • 100g frozen berries 
  • 1 large peach or nectarine, thinly sliced
  • Grilled low-GI fruit for garnishing, optional

Method

  1. Preheat oven to 180°C. Line and grease a 20cm x 25cm baking tray.
  2. Combine the flour, baking powder, cinnamon, EquiSweet and oats in a mixing bowl and make a well in the centre.
  3. In a separate bowl whisk the eggs, yoghurt, vanilla and melted margarine until well combined.
  4. Pour the whisked egg and yoghurt mixture into the well in the centre of the dry ingredients and mix into a batter.
  5. Spoon the batter into the greased baking tray and smooth out into an even layer.
  6. Lay the berries and peach slices on top of the batter.
  7. Bake for 45 minutes.

NOTES

  • 1 Peach & Berry Breakfast Slice is equivalent to: ½ portion starch and ½ portion fat. GL per serving = 7.
  • GI (calculated) = 54 (low-GI, if a bit of extra low-GI fruit like berries or peach is used for garnishing).
  • Can be stored in an airtight container in the fridge for up to 4 days.

Rest assured; this recipe has been approved by DSA and GIFSA.

NUTRITIONAL INFO (per serving)
Energy 288kJ  |  Protein 2,3g  |  Carbs 7,8g  |  Fat 2,8g

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