How to use these recipes

All recipes in this section are intended to be better choices than regular recipes for a similar dish. This does not mean however that they can be used “freely” or in unlimited amounts.

The following types of changes have been made to these recipes:

• Fat: has been reduced and saturated fat (which increases heart disease) has been minimized.
• Fibre: has been increased – particularly where possible by the use of legumes.
• Carbohydrate: has the most direct impact on blood glucose levels and comes form both sugars and starches. Where possible sugar has been replaced or reduced.All dried fruit, juice, flour and other starchy foods (including potato, rice, flour and so forth) will have an effect on blood glucose levels so serving size counts!

All dried fruit, juice, flour and other starchy foods (including potato, rice, flour and so forth) will have an effect on blood glucose levels so serving size counts!

Follow the instructions provided for serving sizes. Each recipe has nutrition information supplied (based on the serving size outlined in the recipe). Use this as a guide when introducing these foods to your meal plan.

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Ten-minute salmon and couscous salad

Made with your favourite salad vegetables, this all in one salad is just the thing when you do not want to cook at the end of a hot summer day.

For 2 to 3 servings:

• 1 can (100 to 200g) salmon
• 1 1/2 cups liquid (see method)
• 1/2 tsp minced chilli (optional)
• 3/4 cup couscous
• 2 spring onions, chopped
• 1 to 2 tender celery stalks, sliced
• 2 to 3 cups torn or roughly chopped lettuce leaves
• About 1 cup chopped cucumber
• About 1 cup coarsely chopped red tomatoes
• Chopped fresh coriander leaves, basil, dill, etc
• Juice of 1 lemon
• 2 tsp olive (or other) oil

Use whatever sized can of salmon suits you. Drain the liquid from the canned salmon into a measuring jug and make up to 1 1/2 cups with chicken stock (or 1 tsp instant chicken stock and water). Stir in the chilli if using it, then bring mixture to the boil in a microwave oven or pot.

Tip the couscous into a large, shallow, heatproof bowl. Pour the heated liquid over it, cover the bowl with a plate and leave to stand for 6 minutes while you prepare everything else.

Prepare all the vegetables, keeping the cubed tomatoes separate. (Add other suitable vegetables or use replacements if desired). Chop up or tear the herbs.

When the couscous has soaked up all the liquid, break the drained salmon into chunks and mix it lightly through the warm couscous with about half the lemon juice and oil. Taste and season if necessary, then add the prepared vegetables (except the tomatoes) and herbs and fork everything together. Drizzle with remaining lemon juice and oil, top with the cubed tomatoes and serve straight away, piled into shallow bowls. Eat just as it is, or with crusty wholegrain bread rolls.

Variations: Add cooked prawns, and/or mussels, surimi, or chopped hardboiled eggs. Replace couscous and stock with cooked rice or pasta.

Approx nutritional analysis per serve when serving 3
KJ: 829

Cals: 197

Fat: 7g

Carbohydrate: 21g

From 100 Favourite 20 Minute Dishes, Hyndman Publishing

Updated recipe section funded by the Diabetes Foundation.