Breakfast eggs with avocado and black beans

Recipe taken from Balance Magazine, published by Diabetes.org

On the pulse – Pulses contain protein and fibre and, compared to other carb-containing foods, don’t give sharp rises to blood glucose levels. So if you have diabetes, there’s never ‘bean’ a better time to cook with them …

Serves: 2 Prep time: 10 mins Cook time: 15 mins

Per Serving 322g:

Carbs: 24.1g Cals: 375 Sugars: 5.1g Fat: 20.9g Sat Fat: 4.9g Salt: 0.22g
Protein: 17.3g Fibre: 10.2g

2.5 portions of fruit and veg

Ingredients:
1 large avocado
2 small eggs
1 tsp rapeseed oil
1/2 red chilli, deseeded and finely sliced
200g canned black beans in water
8 cherry tomatoes, roughly chopped
1/2 tsp chipotle paste
2 spring onions, finely sliced

Method:

Preheat oven to 200C/Gas 6. Halve the avocado, remove the stone and scoop out 1 tablespoon of flesh from each half (reserve for another recipe).
Sit each half in a ramekin to keep them upright. Crack an egg into each and bake for 12-15 mins until yolk is set.
Heat the oil in a small non-stick frying pan. Add the chilli and cook until softened. Add the beans and their can juices, the tomatoes and chipotle paste. Cook gently for 5 mins until warmed through and the tomatoes are starting to soften.

Tip: If your eggs are a bit big, separate the yolks, pop a yolk into each avocado, stir the whites with a fork to break them up, and use to top up the dip in each avocado.

Lunch box salmon couscous

Recipe taken from Balance Magazine, published by Diabetes.org

Serves: 2 Prep time: 10 mins Cook time: 30 mins

Per Serving 567g:

Carbs: 56.2g Cals: 663 Sugars: 21.8g Fat: 28.4g Sat Fat: 5.7g Salt: 0.41g
Protein: 40.1g Fibre: 11.1g

2 portions of fruit and veg

Ingredients:
80g wholewheat gian couscous
400ml low-salt vegetable stock
1 small red onion, roughly chopped
100g frozen edamame or peas
30g dried apricots, chopped
75g grated carrot
2 x 125g skinless salmon fillets
1 tsp runny honey
1 tsp sesame oil
1 tsp sesame seeds
15g chopped pistachios
2 spring onions, finely sliced, or a little coriander

Method:

Preheat oven to 190C/Gas 6. In a small roasting tin, stir the couscous, veg stock, red onion, edamame or peas, and apricots. Bake for 18 mins.
Stir in the carrot, sit the salmon on top, drizzle the fish with the honey and sesame oil, sprinkle over the seeds and roast for 12 mins.
Scatter with pistachios and spring onions. Enjoy hot or chilled.

Merguez Turkey Meatballs with lentils and beetroot

Recipe taken from Balance Magazine, published by Diabetes.org

Serves: 2 Prep time: 20 mins Cook time: 26 mins

Per Serving 584g:

Carbs: 39.9g Cals: 457 Sugars: 14.6g Fat: 7.5g Sat Fat: 1.6g Salt: 0.66g
Protein: 49.7g Fibre: 15.7g

3 portions of fruit and veg

Ingredients:
1 tsp whole cumin
1 tsp whole coriander
1 tsp whole fennel seeds
2 tsp paprika
3 garlic cloves, crushed
50g carrot, finely chopped
200g lean turkey mince
1 tsp rapeseed oil
1 stick celery, chopped
200g cooked plain beetroot, diced
1 orange – grated rind of half and remainder sliced
200g cooked Puy lentils
350ml low-salt vegetable stock
1 tblsp chopped fresh flat leaf parsley

Method:

Oil a medium roasting tin. Dry-fry the cumin, coriander and fennel on a medium heat until fragrant. Grind to a fine powder.
Stir the powder, paprika, 2 cloves garlic, carrot and 1tsp onion into the mince and season. Divide and roll into 10 balls.
Heat the oil in a frying pan and cook the remaining onion until softened. Add the celery and remaining garlic and cook for 1-2 mins. Add the beetroot and orange rind and cook for 3-4 mins.
Add the stock and bring to the boil. Reduce heat to a simmer, add the meatballs, cover and cook for 5 mins, turning occasionally. Meanwhile, fry the orange slices with 2 pumps of 1kcal spray until browning on each side. Set aside.
Add the lentils to the sauce and simmer for 5-10 mins until thickened, and the meatballs are cooked. Serve with green vegetables and the glazed orange.

Veg Casserole with three beans

Recipe taken from Balance Magazine, published by Diabetes.org

Serves: 2 Prep time: 15 mins Cook time: 30 mins

Per Serving 586g:

Carbs: 64.2g Cals: 379 Sugars: 13.3g Fat: 4.4g Sat Fat: 1.1g Salt: 0.33g
Protein: 13.1g Fibre: 15.3g

4 portions of fruit and veg

Ingredients:
1 tsp rapeseed oil
1 onion, finely chopped (150g)
2 sticks celery, finely chopped (80g)
1 tsp roasted garlic puree or 1 clove grated garlic
1 sweet potato, peeled and cut into 2cm chunks (approx. 200g)
300ml low-salt vegetable stock
150ml dry cider
1 leek, cut into 1cm slices (150g)
2 tsp Italian seasoning
50g pearl barley
400g can mixed beans, drained and rinsed (235g drained weight)
1 tablespoon chopped parsley (optional)

Method:

Heat oil in a non-stick pan. Add the onion and celery, cover and cook for 5 mins until softened. Add the garlic and cook for 1 min.
Add the remaining ingredients except the fresh herbs. Bring to the boil, then reduce the heat and simmer for 30 mins or until the desired consistency.
Season with fresh ground black pepper. Scatter with the parsley and serve.

Harissa Chicken Traybake

Recipe taken from Balance Magazine, published by Diabetes.org

Serves: 2 Prep time: 15 mins Cook time: 35 mins

Per Serving 704g:

Carbs: 42.2g Cals: 537 Sugars: 16.3g Fat: 18.6g Sat Fat: 3.7g Salt: 0.81g
Protein: 45g Fibre: 10.7g

5 portions of fruit and veg

Ingredients:
4 small chicken thighs
1 tablespoon harissa paste
1 aubergine, cut in 2 cm cubes (approx. 280g)
1 large parsnip, peeled, cut into small batons (approx. 200g)
1 red onion, peeled and cut into wedges
150g canned chickpeas, drained and rinsed
1 kcal spray oil
4 vine tomatoes (80g) each)
4 whole garlic cloves, unpeeled
1/2 lemon
Handful of rocket
15g pine nuts, chopped walnuts or pistachios

Method:

Preheat the oven to 190C/gas 5. Trim any excess fat from the thighs and score the skin, spreading each with a little harissa.
Put the aubergine, parsnip, onion and chickpeas in a bowl, give them 10 pumps of the spray oil, tossing them together to coat.
Arrange on a greased baking tray, add the tomatoes and garlic and sit the chicken on top. Squeeze the lemon over and roast for 35 mins until the chicken is cooked through and the vegetables are browning around the edges.
Serve scattered with the rocket and nuts.

Asparagus Frittata

Recipe taken from Balance Magazine published by diabetes.org.

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

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.