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 …
Ingredients: 4 x 1kcal spray 2 large Portobello mushrooms, stalks removed (80g each) 50g canned chickpeas, drained 1/2 tsp smoked paprika 200g bag washed baby spinach 2 tablespoon herby low-fat soft cheese 1 small beef tomato (130g) 1 tsp balsamic vinegar 1 small avocado (140g, prepared weight)
Preheat oven to 200C/gas 6. Spray the baking sheet and mushrooms with 1 kcal spray. Stand mushrooms in the middle. Toss the chickpeas in the paprika and scatter on the baking sheet. Cook for 5 mins.
Snip the corner of the bag of spinach and microwave on full for 2 mins. Shake and cook for a further 1 min until wilted. Leave to cool, then squeeze the spinach juices out of the snipped corner. Tip the spinach into a bowl and stir in the soft cheese. Season with black pepper.
Place a slice of tomato on top of each mushroom, drizzle with balsamic, then top with the spinach.
Slice the avocado, criss-cross over the spinach and lightly spray with oil
Cook for 12-15 mins until the avocado is softening. Divide between serving plates. Scatter the chickpeas over and serve with extra balsamic drizzle.
75g pancetta, finely chopped
1 onion, finely chopped
1 stick of celery, chopped
1 carrot, chopped
3 garlic cloves, chopped
3 bay leaves
200g each fresh shiitake and chestnut mushrooms
small handful of dried porcini mushrooms, soaked in 250ml hot water
200g puy lentils
1 tblsp tomato puree
1 large glass (175ml) red wine
2 tblsp soy sauce
1 can chopped tomatoes, plus 1 can of water
2 chicken stock cubes dissolved in 1 litre of water
100g cavolo nero, shredded
Step One : Heat 1 tablespoon of olive oil in a large pan, brown the pancetta, remove and set aside. Add onion, celery, carrots, garlic and bay leaves, then cook over a low heat until the onion is soft and glassy, but not coloured. Add the fresh mushrooms and stir well until they begin to soften.
Step Two : Remove the porcini and chop, reserving the soaking juice. Return porcini to the pan with lentils; stir. Cook for 2-3 minutes, then add pancetta, tomato puree, wine and soy sauce.
Step Three : Turn up the heat and, once the red wine has almost evaporated, pour in the reserved porcini mushroom liquid, taking care not to let the gritty bits fall into the pot. Add the stock. Reduce the heat and simmer for about 30 minutes, or until the lentils are cooked but not too soft. Stir in the cavolo nero, five minutes before the end of cooking. Stir well, ladle into bowls and scatter over parsley and grated Pecorino cheese.
Risotto rice gives this updated classic a deliciously creamy texture.
Serves : 4
Prep time : 15 mins Cook time : 40 mins
12oz (350g) chicken breast
3oz (75g) butter
1 onion, chopped
1 clove garlic, crushed
6oz (175g) button mushrooms, quartered
11oz (300g) risotto rice
Salt and pepper
2 1/2pt (1.4 litre) hot chicken stock
2 tblsp (30ml) chopped fresh parsley
Step One : Cut the chicken into dice sized chunks. Melt half the butter in a large saucepan, add the onion and garlic and fry gently for 2 minutes.
Step Two : Add the chunks of chicken and the quartered mushrooms and fry together for about 5 minutes.
Step Three : Stir in the risotto rice and season well. Add 1/4pt (150ml) of the chicken stock and stir well. When the liquid has completely absorbed, add more stock, stirring continuously. Add all the stock in this way, letting it evaporate fully before adding more (after 20 minutes, the rice should be soft and swollen).
Step Four : Remove mixture from the heat and stir in the remaining butter and parsley. Season to taste and serve hot.
Heat 15ml (1 tbsp) olive oil and 25g (1oz) butter in a frying pan. Add 225g (8oz) quartered mushrooms and two crushed garlic cloves. Fry for 5 mins, then stir in 100g (4oz) trimmed and chopped green beans and fry for a further 5 mins until beans are just tender. Season.
Meanwhile, spread a little smooth mustard on each side of four bacon chops and cook in a cast iron pan or under a medium grill for 4 mins on each side until tender and crisp at the edges.
Serve the bacon chops with garlic mushrooms, beans and boiled rice.
Ingredients: 2 x 5 ml tbsp olive oil; 1 onion, chopped; 2 cloves garlic, crushed; 225g/8oz rind-less smoked back bacon, chopped; 115g/4oz button mushrooms, sliced; 1 x 15ml tbsp tomato puree; 1 x 550g jar passata; 1 x 15ml tbsp red wine vinegar; 2 x 15ml tbsp capers or pitted green olives, drained; pinch of sugar; freshly ground pepper; 335g/12oz Egg Tagliatelle; 1 x 15ml tbsp chopped fresh oregano or 1 x 5ml tsp dried oregano
* Heat the olive oil. Add the onion and garlic and cook for 3-5 mins or until softened. Stir in bacon and mushrooms and cook for 5 mins.
* Stir in the tomato puree, passata, wine vinegar, capers and sugar. Season the mixture generously with fresh ground black pepper, then simmer for 5 mins.
* Meanwhile, bring a large pan of salted water to the boil. Add taleteller and cook for 5 mins, or until al dente. Drain well, then toss with oregano and bacon sauce.
TIP: For extra flavour add a vegetable or chicken stock cube to the water while cooking pasta.
This stew really does look after itself. The beef is simmered slowly to produce the most delicious stock, which gives a really glossy, well-flavoured sauce. If using a pressure cooker, cook the stew for 50 minutes. You can also add a bay leaf, orange peel, fresh thyme or Worcester sauce to help liven up the other flavours.
Ingredients: Cooking oil; 2lb (900g) stewing steak, cut into 1 1/2 in (4cm) cubes; 3 onions, sliced; 1 garlic clove, crushed; 2 glasses red wine (about 8 fl oz/250ml); 1 lb (450g) button mushrooms; 1· packet Crosse & Blackwell Bonne Cuisine Madeira Wine Gravy or White wine Gravy; Salt and pepper
* Heat a little oil in a frying pan and fry half the steak for a few minutes to seal. Repeat with the rest and set aside.
* Place the onions, garlic and red wine in a large pan and boil until reduced by half. Add the sautéed steak and 2 pints (1.2 litres) water, bring to a gentle simmer, then cover and cook for 1 hour. Add the mushrooms and cook for a further 30-40 minutes. You could also add some sliced carrot and celery to the stew at this stage.
* When beef is tender, mix gravy powder with a little water until smooth. Stir in and simmer for 5 minutes. If sauce is too thin, boil and reduce. Season to taste and serve.
Peel and dice 1 large potato and fry in a little melted butter for 10 mins until golden. Set aside, then fry 250g (9oz) mushrooms and 6 rashers of unsmoked chopped bacon in the pan until bacon is crisp and the mushrooms are soft. Drain potatoes, mushrooms and bacon on kitchen paper. Toss in a large bowl with the contents of a 142g (5oz) packet of spinach salad, a light dressing and garnish with fresh basil.
Stir-fry a little crushed garlic and grated root ginger in hot oil for 1-2 minutes, then add 1 bunch of chopped spring onions and 450g (1 lb.) mixed mushrooms. Stir-fry until the mushrooms begin to soften, then add 60ml (4 tbsp) teriyaki sauce and 30ml (2 tbsp) light soy sauce. Simmer for 2-3 mins then serve with rice or noodles.
Stuff flat mushrooms with a mixture of cooked white rice, chopped tomatoes, diced mozzarella cheese and fresh chopped basil. Season and drizzle with a little virgin oil and bake in a hot oven for 10-15 mins until tender. Serve with salad or crusty bread.