Diabetic recipes!

Published on February 7, 2010 in diet and health. 20 Comments

Roasted vegetable and Feta Tart

This flan is much lower in fat than a traditional quiche and should be served with extra carbohydrate foods such as new potatoes or bread

Ingredients

  • For the pastry:
  • 125g/4½oz self-raising flour
  • 50g/13/4oz oatmeal
  • 75g/2¾oz butter
  • For the Filling:
  • 1 red pepper, deseeded and chopped
  • 1 yellow pepper, deseeded and chopped
  • 1 courgette, sliced
  • 1 aubergine, chopped
  • 1 red onion, cut into wedges
  • 1 tablespoon olive oil
  • 1 clove garlic, crushed
  • 2 tablespoons fresh oregano, chopped
  • 75g/2¾oz feta cheese, crumbled
  • 25g/1oz pine nuts
  • salt and freshly ground black pepper

 Instructions

  1. Preheat the oven to 200°C/400°F/gas mark 6.
  2. Sift the flour into a large bowl. Stir in the oatmeal, then rub in the butter, until the mixture resembles fine breadcrumbs. Stir in enough water to combine the mixture.
  3. Roll out on a lightly floured surface to make a 20cm round, place on a baking sheet lined with baking parchment, chill for 15 minutes, then bake blind for 15 minutes, or until a light golden colour
  4. Meanwhile, place all the vegetables into a roasting tin, drizzle over the oil and toss through the garlic. Place in the oven and roast for 25-30 minutes until tender and slightly charred on the edges.
  5. Toss through the oregano and season well, spoon over the pastry base. Sprinkle over the feta and pine nuts and return to the oven for 10 minutes until the cheese is melted. Serve warm or cold. Each serving contains:231 calories
    5 g protein
    22g carbohydrates
    14 g fat        Vegetarian

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Jambalaya

This tasty dish just for one, is delicious served with a crisp, green salad.

Ingredients

  • 1 teaspoon olive oil
  • 15g chorizo sausage, thinly sliced
  • 1/2 red pepper, chopped
  • 1 onion, chopped
  • 1 boneless, skinless chicken thigh
  • 1/3 x 680g pack frozen vegetable rice
  • 2 large tomatoes, chopped
  • Tabasco to taste

Instructions

  1. Heat the oil in a non-stick frying pan, add the chorizo and fry for 2 minutes. Add the red pepper, onion and chicken, and continue to fry for 3–4 minutes until the chicken is brown all over.
  2. Add the remaining ingredients, cover and cook for 10 minutes, or until the chicken is cooked through.
  3. Serve with a crisp green salad.
  4. Try creating different versions by adding other ingredients – like white fish, prawns, other vegetables, etc –to suit your taste, or to use up what you have in your store cupboard or fridge.

Each serving contains:

581 calories
37 g protein
61g carbohydrates
20 g fat

  • Gluten free
  • Dairy free

 

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Apple cinnamon cake

A tasty treat, made with Splenda sweetener. Tip: Start by preparing the batter, in order to leave it aside while you peel the apples. You can also replace the apples with pears and the cinnamon with ground ginger.

Ingredients

  • 100g plain flour
  • 1 heaped tbsp Splenda granulated sweetener
  • 1 level tsp ground cinnamon
  • 6g baking powder
  • 3 eggs
  • 3 level tbsp skimmed milk
  • 75g lower fat spread, melted
  • 1kg apples
  • 1 knob of unsaturated margarine eg olive-oil or sunflower spread, for greasing

Instructions

  1. Preheat the oven to 200°C (Gas Mark 6).
  2. Sift the flour into a bowl.
  3. Add the Splenda granulated sweetener, baking powder and cinnamon into the flour and mix.
  4. Make a well in the middle of the dry ingredients and add the eggs and the milk.
  5. Whisk and add in the melted butter.
  6. Peel and core the apples and remove the seeds.
  7. Cut them into large slices.
  8. Add the apple slices to the mixture and fold in gently.
  9. Grease a cake tin (around 23cm tin) with the knob of margarine.
  10. Pour the mixture into the tin.
  11. Bake in the oven for 35 minutes.
  12. Turn out onto to cooling rack.
  13. Leave to cool and serve.

 

Each serving contains:

182 calories
4.8 g protein
28.9g carbohydrates
5.3 g fat

Vegetarian

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