I love the concept of cook once and get three meals. Here is how I use left over pasta and chicken stew.
I always cook too much so that the follow up meals are easy.
Left over Pasta
Left over stew
140 g tub leggos Tomato Paste no added salt
4 egg whites mixed with milk. (Heart Active)
1. Lightly oil baking boats with olive oil
2. Cover the bottom with left over Pasta
3. Lightly pour tomato pasta over the pasta.
4. Place a layer of stew on top. Mix in herb, spices and chilli to individual taste.
5. Cover with the egg white and milk mixture.
6. Bake in a medium high pre heated oven until egg white mixture is cooked. 20 – 30 minutes.
Next day make a pie or a pitza.
1 225 g lean grass fed beef, turkey or omega-3 chicken white meat cut into cubes
4 cups water
2 cans black eyed peas (not drained)
1 can mushrooms (pieces and stems), drained
1 can tomatoes or fresh if possible
3 turnips or rutabagas or 1 small sweet potato, diced
1/2 chopped onion
1 stalk of celery, chopped
1 carrot, chopped
Any other in season vegetables.
3/4 teaspoon smoked or regular paprika
1 teaspoon ginger
1/2 teaspoon black pepper
1. Brown ground meat and drain fat
2. Add remaining ingredients and bring to a boil
3. Cover and reduce heat to low for 30 minutes or until turnip/rutabagas are tender
Kelp Noodles Asian Salad
Pasta substitutes which are gluten free and for diabetics.
The author loves all kinds of pasta, but in recent years I have had to modify my diet to account for a sensitivity to gluten. As a result, I have developed some great ideas that are also helpful for diabetics looking for a pasta substitute! I have compiled my top 5 for you. Some substitutes are healthier for diabetics because they are higher in protein and/or fiber than pasta is. (The higher protein and fiber content helps with regulating blood sugar). Some of my suggestions are lower than pasta in carbohydrate and calories, allowing you to have a larger portion size!
500 gm skinless omega-3 chicken
1 1/2 tablespoon lemon juice
1 medium onion
1 tablespoon olive oil
1 cup homemade chicken broth or water
2 cloves garlic
1 capsicum (green pepper)
1 small sweet potato
1/2 cup mushroom
ginger as required
crushed black pepper as required
1 spring onion
Any other in season vegetables
1 sprig parsley
1. Clean and cut the chicken into medium-sized pieces. Marinate with lemon juice and set it aside for 15 minutes.
2. In a heavy-bottomed pot, heat the oil on medium heat. Add the chopped onions, spring onions and minced garlic and fry until the onions are translucent. To this, add the marinated chicken pieces and fry until the chicken is no longer pink.
3. Once done, add the chicken broth/water and bring the whole mixture to a boil. Lower the heat and let it simmer, until the chicken pieces are soft and tender. Keep stirring it so that the mixture doesn’t stick to the pot.
4. Next, add the chopped vegetables – carrot, capsicum, sweet potato and mushrooms- in the pot. Also add in the ginger and pepper. Stir it well and cover the pot with a lid. Let the vegetables simmer in the liquid mixture for about 15 minutes or until the vegetables are soft.
5. Transfer to a bowl and garnish with a sprig of parsley.
ISRAELT COUSCOUS AND BUTTERBEAN SOUP
- 1 tbsp Olive oil
- 1 leek chopped
- 1 red capsicum chopped
- 2 sticks celery chopped
- 1 carrot diced
- 1 tbsp fresh thyme removed from stem
- 400g can butter beans, drained and rinsed or dried soaked overnight, cooked, drained and rinsed.
- 1 ½ litres water
- 1 cup Israeli couscous also known as Ptitim NB 1
- 2 cups roughly chopped kale
- 1 lemon zested
- Any other in season vegetables.
- Heat oil in saucepan and sauté leek, capsicum, celery and carrot until soft.
- Add thyme, butter beans and water.
- Bring mixture to the boil and then add the Israeli couscous.
- Reduce heat and simmer, covered for 20 minutes or until the Israeli couscous is tender.
- Add kale and lemon zest.
NB1 Ptitim (Hebrew: פתיתים, literally ‘flakes’) is a type of toasted pasta shaped like rice grains, little balls, or multiple other shapes developed in Israel in the 1950s when rice was scarce. Outside Israel, it is typically marketed as Israeli couscous, Jerusalem couscous, or pearl couscous. In Israel, it originally became known as “Ben-Gurion rice” (Hebrew: אורז בן-גוריון, órez Ben-Gurion), though it is mainly called “ptitim” nowadays.