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All-in-one chicken stew

A delicious protein rich dish packed with winter flavour

*

Ingredients

  • 4 boneless, skinless chicken thighs, halved
  • 1 tablespoon plain flour, seasoned
  • 2 teaspoons oil
  • 1 onion, cut into wedges
  • 1 clove garlic, crushed
  • 1 large carrot, peeled and cut into chunks
  • 12 new potatoes, halved
  • 300ml (1/2 pint) chicken stock
  • small savoy cabbage, finely shredded
  • black pepper, freshly ground

Instructions

  1. Toss the chicken in the seasoned flour.
  2. Heatthe oil in a pan, add the chicken pieces and brown all over.
  3. Remove from the pan and set aside.
  4. Add the onions, garlic, carrot and new potatoes to the pan and fry for 3–4 minutes, and then slowly stir in the stock.
  5. Return the chicken to the pan, bring to the boil, cover and simmer for 30 minutes until the vegetables are tender.
  6. Add the cabbage, season well and continue to cook for a further 5 minutes.

Fruity bread and butter pudding

Ingredients*

  • 15g (1/2oz) butter, plus a little extra for greasing
  • 2 thick slices granary bread, each cut into 4 triangles
  • 1 small apple, finely sliced
  • 6 ready-to-eat dried apricots, chopped
  • handful sultanas
  • 1 tablespoon caster sugar
  • 1 egg, beaten
  • 200ml (7fl oz) semi-skimmed milk

Instructions

  1. Preheat the oven to 200ºC/400F/gas mark 6. Butter the bread and place 4 triangles in the base of a lightly buttered small oven-proof dish.
  2. Layer over the fruit and sprinkle with half of the sugar.
  3. Layer over the remaining bread and sprinkle with the leftover sugar.
  4. Beat together the egg and milk and pour over the bread.
  5. Leave to soak for about 20 minutes. Bake for 20–30 minutes until puffed up and golden.
  6. Delicious served with extra fruit, such as apple puree, and a scoop of ice cream.

Tomato and tuna pasta

This simple pasta dish is filling and tasty. Great served with salad.

Ingredients

  • *1 teaspoon oil
  • 1 clove garlic, finely chopped
  • 1 teaspoon chilli flakes (optional)
  • 400g can plum tomatoes
  • 175g (6oz) dried spaghetti or pasta shapes
  • 185g tin tuna in water, drained and flaked
  • grated Parmesan and basil to serve (optional)

Instructions

  1. Heat the oil in a medium frying pan, add the onion and garlic and fry for 2–3 minutes until the onion begins to soften.
  2. Add the chilli flakes (if using) and the tomatoes and gently squash with a wooden spoon. Bring to the boil, then simmer over a low heat for about 10 minutes.
  3. Meanwhile, cook the pasta according to the pack’s instructions and drain.
  4. Stir the pasta through the sauce with the flaked tuna and serve topped with Parmesan and basil (if using). This is great served with salad if you have any. If not, add 1 cup of peas to the pasta 2 minutes before the end of cooking time to add colour and extra goodness – remember, this will increase your vegetable portion intake.

 

 

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MAJOR FOOD COMPONENTS

Follow the Diabetes UK guide to shopping, food labelling and menu planning to achieve your healthy balanced diet. The charity for people with diabetes

 

 

 

 

 

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