Here are four delicious dishes suitable for people with diabetes, from a January, 2006 edition of the “Friend”. So grab your apron, get in that kitchen, and get ready to enjoy!
Note: Glycemic Index (GI) rating is a system that measures how much a carbohydrate-containing food raises blood-sugar levels. The lower a food is on the GI, the lower the effect on blood sugar. This is an important consideration for people with diabetes.
Smoked Salmon Blinis with Dill Cream
*8 large blinis
*2 tbs light crème fraiche
*1 tsp chopped dill
*Grated rind 1 lemon
*2 spring onions, sliced
*Pepper, to taste
*100g (3 ½ oz) smoked salmon
To Garnish: lemon wedges.
- Gently warm blinis for a few minutes under a grill or in the oven.
- Stir together crème fraiche, dill, lemon rind and spring onions and season with pepper. Spoon mixture on to blinis and top with the salmon. Garnish with lemon wedges and serve.
Light crème fraiche is lower in fat than single cream and has only a third of the fat of standard crème fraiche.
*GI Rating – Medium
*Kcal – 171
*Protein – 9g
*Carbohydrate – 20g
*Fat – 8g
*15ml (1 tbs) olive oil
*2 boneless, skinless chicken breasts, sliced
*2 red onions, cut into wedges
*1 courgette, cut into batons
*2 red peppers, cored, de-seeded and sliced
*1 yellow pepper, cored, de-seeded and sliced
*Pinch dried chilli flakes
*2 tbs chopped coriander leaves
*30 ml (2 tbs) lime juice
*8 medium flour tortillas
*4 tbs light crème fraiche
To Garnish: coriander sprigs.
To Serve: 65g (2 ½ oz) salad leaves.
- Heat oil in a frying-pan. Add chicken and fry for 2 to 3 minutes until beginning to brown.
- Add onions, courgette, peppers and chilli flakes and continue to fry for 5 minutes more. Remove from heat and stir in coriander and lime juice.
- Warm tortillas according to the packet instructions, then fill with the chicken mixture and crème fraiche. Garnish with coriander sprigs and serve with salad leaves.
Chicken is full of vitamins and minerals and with the skin removed it is also low in fat.
*GI rating – Medium
*Kcal – 328
*Protein – 26g
*Carbohydrate – 46g
*Fat – 7g
Pan-fried Lamb with Spiced Haricot Beans
*1/2 tsp ground cumin
*1/2 tsp ground coriander
*Pinch chilli powder
*15ml (1 tbs) oil
*4 lean lamb steaks
*1 onion, sliced
*1 garlic clove, peeled and crushed
*60 ml (4 tbs) lemon juice
*1 x 400g can haricot beans, drained and rinsed
*1 tbs chopped mint
*2 tbs light crème fraiche
To Serve: salad leaves or fresh vegetables.
- Mix together cumin, coriander, chilli, and half the oil in a non-metallic bowl. Add the lamb, coat in the spices and set aside for 10 minutes.
- Heat remaining oil in a non-stick pan. Add onion and garlic and fry for 3 to 4 minutes until softened.
- Then add the lamb and the marinade and fry for 2 to 3 minutes on each side, or until cooked to your liking.
- Add lemon juice, haricot beans, mint and crème fraiche and simmer for 1 minute until warmed through. Serve with salad leaves or fresh vegetables.
Serve this dish with an additional carbohydrate such as rice, potato or pasta.
*GI rating – low.
*Kcal – 261
*Protein – 26g
*Carbohydrate – 16g
*Fat – 12g
Teriyaki Salmon on Noodles
*4 pieces skinless salmon fillet, about 110g (4oz) each
*30 ml (2tbs) soy sauce
*15ml (1 tbs) dry sherry
*2tbs soft brown sugar
*2 garlic cloves, peeled and crushed
*1 tsp grated fresh root ginger
*15ml (1 tbs) sesame oil
*30ml (2 tbs) water
*2 tbs sesame seeds
*2 spring onions, chopped
*250g (9oz) dried rice noodles, cooked according to packet instructions
*3 tbs chopped coriander leaves.
- Place salmon on a foil-lined grill pan. Mix together soy sauce, sherry, sugar, garlic, ginger, half of the oil and the water. Brush half of the marinade over the salmon and set aside for 10 minutes.
- Cook salmon under a pre-heated hot grill for 5 to 6 minutes, turning it halfway through the cooking time and brushing with a little more of the marinade.
- Meanwhile, heat remaining oil in a saucepan. Add sesame seeds and spring onions and fry for 1 minute.
- Add noodles and any remaining marinade to the saucepan and heat through. Stir in the coriander leaves. Serve the salmon on a bed of noodles.
Sesame seeds are a source of calcium and magnesium and an excellent addition to exotic dishes.
*GI Rating – Low
*Kcal – 504
*Protein – 30g
*Carbohydrate – 50g
*Fat – 20g