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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Warm Marinated Lamb Salad

Serves 6

• 750g lean lamb leg steaks, trimmed of excess fat

Marinade:

• 2 tablespoons wine vinegar
• 1/4 cup sweet sherry
• 1 tablespoon Equal Spoonful or sugar
• 1/4 cup chopped fresh mint
• 1/2 teaspoon dried rosemary leaves
• 1 teaspoon salt reduced Worcestershire or soya sauce
• 4 cups mixed lettuce
• 1 Lebanese cucumber, sliced
• 1/2 Spanish onion, sliced

Dressing:

• 1 tablespoon balsamic, wine or mint vinegar
• 1 tablespoon lemon juice
• 2 teaspoons olive oil

Trim any visible fat from lamb and place in a large dish. Combine marinade ingredients and pour over the lamb, turning to coat. Cover and refrigerate for at least 1 hour or overnight. Heat a grill pan, non-stick fry pan or barbecue to high. Remove lamb from marinade and cook to desired effect, for the most tender and moist cut its best still pink inside, about 3-4 minutes each side, depending on thickness.

Remove from heat and allow to sit for 10 minutes, covered loosely with foil. Slice thinly. Arrange lettuce in a bowl with the cucumber and onion and top with sliced lamb. Shake together the dressing ingredients in a screw top jar and pour over the salad.

Nutrition Information (per serve approximately 230g)
KJ: 762

Cals: 182

Fat: 4.5g

Fibre: 1.5g

Carbohydrate: 3g

Updated recipe section funded by the Diabetes Foundation.