CAJUN PORK AND RICE

This tropical dish is made complete with Cajun Seasoning. Pork, rice, and beans combine with pineapple and red onion in a delicious honey-lime vinaigrette.

PREP TIME: 20 MINS

COOK TIME: 30 MINS

SERVES 2 (AS A MAIN)
FROM: Diabetic Living Magazine

CALORIES Kcal (kJ)	PROTEIN	FAT	SAT. FAT.	CARBS	FIBRE	SODIUM
581 (2430 kJ)	40 g	19 g	4 g	60 g	13 g	226 mg

INGREDIENTS

60g (1/4 cup) SunRice Low GI Brown Rice

2 tsp Cajun seasoning

1/4 tsp orange zest

1 Tbsp fresh orange juice

2 tsp white wine vinegar

2 tsp fresh lime juice

2 tsp honey

3 tsp olive oil

Freshly ground black pepper

1 cup chopped fresh pineapple

1 small red onion, thinly sliced

1/4 small red chilli, seeds removed, finely chopped

250g lean pork fillet, trimmed of fat, cut into 2.5cm pieces

1 Tbsp water

400g can black beans, rinsed and drained

1/2 avocado, sliced

Coriander leaves, to serve

METHOD

1 Cook the rice with half the Cajun mix in a small saucepan, following packet directions.

2 Meanwhile, whisk the orange zest, orange juice, vinegar, lime juice, honey and 1 tsp oil in a

small bowl. Season with pepper.

3 Combine the pineapple, onion and chilli in a small bowl.

4 Put the pork, the remaining Cajun mix and the rest of the oil in a medium bowl. Season with pepper. Toss to combine. Heat a medium non-stick frying pan over medium-high heat. Add the pork and cook, tossing often, for 3-4 minutes or until the pork is just cooked through. Add the water and cook for 1 minute or until the liquid is evaporated, stirring to scrape up the browned bits and coat the meat.

5 Toss the beans into the cooked rice. Divide the rice mixture, meat and pineapple mixture among serving bowls. Drizzle with the dressing and then top with the avocado slices and coriander.

PORK, BARLEY, BEAN AND SWEET POTAT SOUP

Five servings of vegetables a day – that’s everyone’s minimum. But the more the merrier, right? You’ll get three servings of vegetables in each serve of this soup! And the gorgeous variety ensures you’ll get plenty of disease-fighting nutrients.

PREP TIME: 20 MINS

COOK TIME: 2 HOURS 30 MINS (ON HIGH)

SERVES 6 (AS A MAIN)
FROM: Diabetic Living Magazine

CALORIES Kcal (kJ)	PROTEIN	TOTAL FAT	SAT. FAT.	CARBS	FIBRE	SODIUM
313 (1310 kJ)	20 g	5 g	1 g	43 g	13 g	568 mg

INGREDIENTS

750ml (3 cups) salt-reduced chicken stock

420g can no-added-salt chopped tomatoes

300g orange sweet potato, cut into bite-size pieces

220g (1 cup) pearl barley

1 leek, halved, chopped

2 stalks celery, chopped

4 cloves garlic, crushed

Pinch chilli flakes

2 cups coarsely chopped green cabbage

2 cups coarsely chopped silverbeet or kale

400g can pinto beans, rinsed and drained

250g shredded cooked pork shoulder (see Cook’s Tip)

3 Tbsp fresh lemon juice

1/3 cup chopped basil

METHOD

1 Put the stock, tomatoes, sweet potato, barley, leek, celery, garlic and chilli flakes in a slow cooker. Cover and cook on high for 2 hours or until the pearl barley is tender but still chewy.

2 Add cabbage, silverbeet, beans and pork to the slow cooker. Cover and cook for a further 30 minutes or until greens are tender. Stir in lemon juice. Serve topped with basil.

COOK’S TIP

Use leftover roast pork in this recipe.

QUICK SALMON PASTA

Salmon and pasta are a dream combination. Make this salmon pasta in under 20 minutes for a dinner the whole family will enjoy. Kids will love the fun-shaped pasta while packing in fibre and omega-3.

PER SERVE

CALORIES Kcal (kJ)	PROTEIN	TOTAL FAT	SAT FAT	CARB	FIBRE	SODIUM
289 (1210)	23 g	5 g	2 g	34 g	7 g	209 mg

PREP TIME : 5 MINS

KOOK TIME : 12 MINS

SERVES : 1 (AS A MAIN)
From: Diabetic Living Magazine

INGREDIENTS

30g spiral pasta

5 spears asparagus, diagonally sliced

1 zucchini, sliced lengthways

1 tsp cornflour

60ml (1/4 cup) Carnation Light & Creamy Evaporated Milk

2 Tbsp salt-reduced vegetable stock

Pepper

1 cup of spinach leaves

1/2 drained 95g can pink salmon in springwater

METHOD         

Cook 30g spiral pasta in boiling water for 10-12 minutes or until al dente, adding 5 spears

asparagus, and 1 zucchini, sliced lengthways, for the last 2 minutes of cooking. Drain.

Combine 1 tsp cornflour, 60ml (1/4 cup) Carnation Light & Creamy Evaporated Milk and 2 Tbsp salt-reduced vegetable stock in a small bowl. Season with pepper. Add milk mixture

to the saucepan and cook, stirring, over medium heat until sauce thickens and comes to a simmer.

Add the pasta, 1 cup of spinach leaves and 1/2 drained 95g can pink salmon in springwater. Toss to combine and heat through.

CARROT AND WHITE BEAN SOUP

A bowl filled with all this goodness will supply your body with some of the fibre you need to maintain a healthy gut.

PREP TIME: 10 MINS

COOK TIME: 25 MINS

SERVES 4 (AS A OCCASIONAL LIGHT MEAL)
FROM: Diabetic Living Magazine

CALORIES Kcal (kJ)	PROTEIN	FAT	SAT. FAT.	CARBS	FIBRE	SODIUM
263 (1100 kJ)	12 g	6 g	1 g	29 g	19 g	668 mg

INGREDIENTS

1 Tbsp olive oil

2 large leeks, halved lengthways,

washed, finely sliced

700g carrots, chopped

1.25L (5 cups) water

250ml (1 cup) Massel

Salt-Reduced Vegetable Stock

4 cloves garlic, crushed

2 x 400g cans cannellini

beans, undrained

1 bunch tarragon or 1/2 bunch

thyme, leaves finely chopped

METHOD

1 Heat the oil in a large saucepan over medium heat. Add the leeks and carrots. Cook, stirring occasionally, for 5-7 minutes or until the leeks start to soften.

2 Add the water, stock, garlic, beans and liquid, and three-quarters of the tarragon. Cover and bring to a simmer. Reduce heat to low and cook, covered, for 15 minutes or until the vegetables are tender.

3 Stir in the remaining tarragon and serve.