Asparagus Frittata

Recipe taken from Balance Magazine published by diabetes.org.

4-Ingredient Lunches – Simple, delicious meals you can throw together in minutes …

Asparagus Frittata

Per Serving 237g

Carbs: 3.2g Cals: 176 Sugars: 2.8g Fat: 9.8g Sat Fat: 2.8g Salt: 0.05g Protein: 17g Fibre: 3.5g

2 portions of oily fruit and veg

Serves: 2 Prep time: 4 mins Cook time: 7 mins

Ingredients:
1 cal oil spray
250g bunch fresh asparagus, cut into chunks and ends removed
1/2 bunch (60g) spring onion, finely chopped
3 medium eggs, beaten and seasoned with black pepper
1/2 medium bag (150g) fresh spinach leaves

Method:
1. Spray a small frying pan with the 1 cal oil and fry the spring onion and asparagus for a few minutes, over a medium heat, until softened.

2. Add the spinach and cook until it has wilted.

3. Pour the eggs into the pan, spread the asparagus through the mixture and cook until the edges are starting to brown.

4. Remove from the hob and place under a hot grill until browned.

Crunchy Carrot and Apple Salad

Recipe taken from Balance Magazine published by diabetes.org

4-Ingredient Lunches – Simple, delicious meals you can throw together in minutes …

Crunchy Carrot and Apple Salad

Per Serving 138g
(without sesame)

Carbs: 12.7g Cals: 89 Sugars: 11.1g Fat: 3.2g Sat Fat: 0.5g
Salt: 0.05g Protein: 0.6g Fibre: 3.2g

1 portion of fruit and veg

Serves: 2 Prep time: 5 mins

Ingredients:
1 carrot
1 green apple
2 medium radishes
Juice from 1/2 lemon
2 teaspoons olive oil

Method:
1. Peel and coarsely grate the carrot and apple. Put in a serving bowl.

2. Finely chop the rashes and add to the bowl with some lemon juice and oil.

3. Season well with black pepper and toss until thoroughly mixed.

4. Sprinkle with toasted sesame seeds (optional) and serve.

Open Sardine Sandwich with Chilli

Recipe taken from Balance magazine published by Diabetes.org.

4-Ingredient Lunches – simple, delicious meal you can throw together in minutes

Open Sardine Sandwich with Chilli

Per Serving 190g

Carbs: 16.4g Cals: 326 Sugars: 1.5g Fat: 15.3g Sat Fat: 3.5g Salt: 1.43g Protein: 29g Fibre: 3.5g

1 portion of oily fish

Serves: 1 Prep time: 3 mins

Ingredients:
1/2 small red chilli
2 small slices wholemeal bread
120g tin sardines in olive oil
Handful of rocket (40g)

Method:
1. Deseed and finely slice the chilli.

2. Drain a can of sardines, reserving some of the oil.

3. Add a handful of rocket over the bread and arrange the sardines on top.

4. Scatter with the chilli slices and drizzle over a little of the reserved oil.