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.

SALMON VEGIE BOWL

Succulent salmon flaked over a bed of healthy vegetables makes a delicious, protein-packed salad. Salmon is one of the oily varieties of fish that supplies beneficial omega-3 fats, which help alleviate inflammatory conditions and reduce the risk of heart problems.

PREP TIME: 20 MINS

SERVES 2 (AS A LIGHT MEAL)
FROM: Diabetic Living Magazine

CALORIES Kcal (kJ)	PROTEIN	FAT	SAT. FAT.	CARBS	FIBRE	SODIUM
311 (1300 kJ)	21 g	13 g	3 g	22 g	12 g	311 mg

INGREDIENTS

2 carrots

1 large zucchini

2 cooked beetroots, diced (see Cook’s Tips)

2 Tbsp balsamic vinegar

1/3 cup dill, chopped, plus extra dill to serve (optional)

1 small red onion, finely chopped

150g skinless and boneless salmon fillet, cooked (see Cook’s Tips)

   or 210g can pink salmon in springwater, drained

1 Tbsp capers in vinegar, rinsed

METHOD

1 Shred carrots and zucchini into long spaghetti strips with julienne peeler or spiraliser, and pile onto

two shallow serving bowls.

2 Stir the beetroot, vinegar, chopped dill and red onion together in a small bowl. Spoon on top of the vegetables.

3 Flakeke chunks of the salmon over the salad and scatter with the capers and extra dill, if desired. Serve immediately.

COOK’S TIPS

4   You can get prepacked cooked beetroot in the fruit and vegetable section of the supermarket.

4   To cook the salmon, spray a non-stick frying pan with cooking spray and heat over medium heat. Add the salmon and cook for 2-3 minutes each side or until cooked to your liking. Set aside to cool.

4  If having salmon for dinner, cook extra for tomorrow’s lunch.

SALATA NIÇOISE CU PIEPT DE PUI

Salata Niçoise provine din sudul Frantei, si in varianta originala era preparata din rosii, ansoa si ulei de masline. A fost gandita ca un preparat cu manopera mica, si buget redus. Odata insa intrat pe mana Chefilor, a fost transformata dupa gustul si imaginatia fiecaruia, astfel incat in prezent coabiteaza o sumedenie de versiuni, in unele din ele reteta originala fiind cu greu recunoscuta. Insa in pofida tuturor disputelor dintre maestii artei culinare, cu totii sunt de acord ca Salata Niçoise este una din printesele sezonului estival.

VALOARE ENERGETICA Kcal (kJ)	PROTEINE	TOTAL LIPIDE	GRASIMI SATURATE	TOTAL GLUCIDE	FIBRE	SARE
337 (1410 kJ)	23 g	14 g	2 g	22 g	10 g	302 mg

Timp de preparare : 15 minute

Timp de gatit : 20 minute

Cantitate : 2 portii (fel de baza light)
From: Diabetic Living Magazine

INGREDIENTE

150g fileuri de piept de pui, fara piele si degresate

1 lingurita de ulei de masline

200g de cartofi pentru sala, taiati in cuburi

200g fasole verde

1/2 ceapa rosie, tocata

200g rosii cherry, taiate in jumatati

6 frunze de salata, rupte in bucati

6 masline Kalamata, fara samburi, desarate si taiate in jumatate

Pentru Dressing

3 lingurite de ulei de masline extravirgin

Sucul de la o lamaie

1 Lingura de apa

1 lingurita de otet balsamic

1 catel de usturoi, zdrobit

1/3 cana de frunze de fusuioc, tocate

2 masline Kalamata, fara simburi,desarate si tocate marunt

INSTRUCTIUNI

1 Se pun toate ingredientele pentru dressing in vasul unui blender si se proceseaza pana se omogenizeaza. Se pune deoparte si se lasa sa se combine aromele.

2 Se adauga o lingurita de dressing peste pieptul de pui si se amesteca bine, astfel incat carnea sa se acopere uniform. Se incinge ulleiul la foc mediu, intr-o tigaie antiaderenta. Se adauga carnea de pui si se gateste timp de 8-10 minute, pe ambele parti, sau pana cand este rumenita. Se transfera pe o farfurie, se acopera lejer cu folie de aluminu si se lasa la odihna.

3 Se pun cartofii la fiert cu apa clocotita si se gatesc timo de 5-7 minute, sau pana cand sunt aproape facuti. Se adauga fasolea verde, si se gateste in continuare timp de 2 minute, sau pana cand atat fasolea cat si cartofii s-au fiert. Se scurg legumele si se lasa sa se abureasca in vasul in care au fiert.

4 Se desarta cartofii fierti si fasolea verde intr-un bol si se adauga ceapa, rosiile cherry, frunzele de salata, maslinele si jumatate din dressing. Se amesteca. Se feliaza pipeptul de pui. Se imparte amestecul de legume in doua farfurii si se adauga deasupra felile de piept de pui. Se stropeste cu dressingul ramas si se serveste.