SWEET POTATO WITH LAMB
- 8 racks lamb, frenched. (Can be individual cutlets if preferred)
- 2 cloves garlic, crushed
- 2 medium sized sweet potatoes, cubed
- 1 cup cooked red quinoa
- 2 cup rocket leaves
- 4 tbsp. sesame seeds, toasted
- Zest and juice from 1 lemon
- 2 tbsp. red wine vinegar
- 1/4 bunch of parsley leaves, chopped finely
- 2 tbsp. Dijon mustard
- ginger & pepper to garnish, if desired
- Heat the oven to 180°C and a pan over a medium-high heat. Coat the lamb rack in the crushed garlic and sear in the pan before roasting in the oven for 10 minutes (If the cutlets are already individual, cook for 2 minutes less). Set aside to rest.
- Meanwhile steam the sweet potato and combine with the quinoa, rocket, sesame seeds, lemon zest and juice, red wine vinegar and parsley.
- Divide the salad among plates and serve with 2 cutlets and 1/2 a tbsp. of Dijon mustard.
KETO LAMB KEBABS
- 1/2 onion
- 1/4 bunch flat leaf parsley
- 2 tbsp olive oil
- 2 tsp dried mint
- 2 tsp ground cumin
- 2 tsp ground coriander
- 2 tsp smoked paprika
- 2 tsp lemon rind finely grated
- 500 g lamb mince preferably grass fed
- 1 tsp Chilli sauce this is optional find recipe here http://www.findtex.com.au/diabetic-foods/chutney-etc/
- 6 kebab skewers
- Preheat oven to 200℃. Line baking tray with baking paper.
- To a food processor, blender add all ingredients EXCEPT lamb. Blend 5 seconds or medium speed.
- Add lamb and mix 30 seconds speed 3. Alternatively mix seasoning through your lamb mince by hand.
- Divide mince into 6 equal amounts and squeeze into sausage shapes around your kebab skewer. Place onto prepared baking tray.
- Cook in oven 20 minutes. Turn and cook for further 10 minutes or until lightly golden and cooked through.
KAFTA – Lebanese Keto Lamb Kebabs
Amount Per Serving (1 serve (2 kebabs))
Calories 572 Calories from Fat 432 % Daily Value*
Total Fat 48g 74%
Saturated Fat 18g 90%
Cholesterol 121mg 40%
Sodium 107mg 4%
Potassium 495mg 14%
Total Carbohydrates 2g 1%
Dietary Fibre 1g 4%
Protein 28g 56%
Vitamin A 22.7%
Vitamin C 12%
* Percent Daily Values are based on a 2000 calorie diet.
SLOW COOKED LAMB AND EGGPLANT
4 lamb shanks or 800 gms diced lamb (lamb shoulder or lamb leg can be used as well)
400 gms/14 oz diced tinned tomato sugar free (Fresh if possible)
2 medium onions halved and thinly sliced
3 tspns minced garlic
2 tspns ground cumin
1 tspn minced ginger
1 tspn ground coriander
1 tspn ground turmeric
1 tspn ground paprika
1 heaped tspn cinnamon
1 Tbspn Balsamic vinegar
2 lemon slices
1/4 tspn nutmeg
1/4 tspn cayenne-or to taste… spicy!!
A pinch cloves
A pinch of saffron crushed and steeped in a little water for 30 minutes- optional
1 large or 2 small eggplant cut into chunky fingers
1 cup of water
1. Turn the slow cooker onto high.
2. Sprinkle the spices over both sides of lamb shanks.
3. Add the sliced onions and 2 slices of lemon
4. Add the tinned tomato and water and stir till mixed.
Season with ginger and pepper.
5. Cook for 2-3 hours before adding the eggplant fingers and coating in the sauce. Add the saffron water and continue to cook on high for approximately another hour, or 2 or until cooked and tender.
To serve, sprinkle with fresh chopped coriander or parsley with a salad or steamed vegetables.
Various Cooking Times
Cook on medium for approximately 6 hours or on low for approximately 8 hours. Add the eggplant around 3/4 of the way through cooking.
If you forget to add the eggplant or add it too late to cook properly, simply zap it in the microwave for about 5- 10 minutes to precook it before adding to the slow cooker. It does need to sit in the juices for as long as possible to soak in the flavours though.
If you use a leg of lamb, you may need to cook for a bit longer, depending on how large the leg is.
Adapted from https://ketohh.com/low-carb-slow-cooker-syrian-lamb-and-eggplant-tagine/
MUTTON SEEKH KABABS
400 gm mutton (goat or any other lean game meat)
4 green chilli
1/2 tablespoon ginger paste
1/2 tablespoon garlic paste
1 tablespoon coriander leaves
1/2 teaspoon cumin powder
1/2 tablespoon red chilli powder
1/3 teaspoon garam masala powder recipe found here. http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/
1 tablespoon chaat masala recipe found here. http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/
2 tablespoon lemon juice
Olive oil s required
1. Wash the mutton under running water. Now take a mincer and mince the mutton carefully.
- On a chopping board and chop onions, green chillies and coriander leaves. Keep them in separate bowls. Meanwhile preheat the oven at 230 degree Celsius.
3. Take a grinder and add minced mutton, onion, green chilies and coriander leaves. Grind them to get a paste of thick consistency. Transfer it to a bowl and add red chilli powder, garam masala, cumin powder and ginger-garlic paste. Mix them well.
4. Divide this mixture into 10 portions equally. With moist hands pat the mixture, shape the mixture into kebabs and put them onto the skewers.
5. Place the kababs into the oven and cook until reddish-brown colour. While the kebabs are in the oven, baste each side of the kebabs at intervals with olive oil.
- Sprinkle chaat masala and lemon juice equally onto each kebab. Serve hot with a salad.
MOROCCAN LAMB CUTLETS WITH STEAMED VEGETABLES
- 12 lamb cutlets, fat trimmed
- 1 tbsp olive oil
- 2 garlic cloves crushed
- 2 tbsp Moroccan spice find recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/
- 1 tsp fennel seeds lightly crushed
- 1 large bunch baby carrots (about 12), trimmed, peeled, quartered
- 400g brussels sprouts, thinly sliced
- Any other in season vegetables
- Zest and juice of 1 lemon
- 80g feta cheese, crumbled
- 1/3 cup coriander leaves
- Greek yogurt, to serve
1. In a small bowl combine the olive oil, half the garlic, and Moroccan spice. Season and rub cutlets with mixture. Place in the fridge for at least 20 minutes.
- Heat a large chargrill fry pan or barbecue over medium-high heat and cook the lamb for 3 to 4 minutes each side or until cooked to your liking. Set aside on a plate loosely covered with foil to rest for 5 minutes.
- Meanwhile prepare a steamer. Add carrots and cook for 3 to 4 minutes. Add brussels sprouts, lemon zest and juice. Add remaining garlic and fennel seeds. Cook for a further 3 to 4 minutes or until tender.
- Place vegetables on a platter and sprinkle with feta and coriander and serve with lamb and Greek yoghurt on the side.
CHINESE LAMB RIBS
- 2.5 kg grass fed lamb ribs or any other lean cut of meat.
- 3 tbsp olive oil
- 11/2 tbsp finely grated ginger
- 4 cloves garlic, finely grated
- 3 tsp ground pepper
- 3 tsp ground cumin
- 1 tsp dried chilli flakes
- 200 ml rice vinegar
- Thinly sliced spring onion and toasted sesame seeds, to serve
- 1 wombok finely shredded
- 2 carrots cut into matchsticks or coarsely grated
- 4 spring onions, white and green parts, thinly sliced
- 2/3 cup coriander sprigs
- 50 ml olive oil
- 2 tbsp rice vinegar
- 2 tbsp finely grated ginger
- 1 clove garlic crushed
- Preheat oven to 140°C. Combine oil, ginger, three-quarters of the garlic and spices in a bowl, rub all over lamb ribs and place in large baking trays. Cover tightly with foil. Roast until very tender (2-2 ½ hours). Cool slightly and cut into double ribs.
- Meanwhile, simmer vinegar and remaining garlic in a saucepan over medium-high with a little water, heat until reduced to a glaze (10-15 minutes).
- Increase oven to 200°C. Place ribs on a baking tray lined with baking paper, brush with glaze and roast until glossy (15- 20 minutes).
- To make the crunchy slaw, toss ingredients in a bowl. Serve with lamb ribs and scattered with spring onion and sesame seeds.
- The ribs can be slow cooked a day ahead to make preparation easier, then the second part of the cooking is completed just before serving.
- This same flavours and slow cooking could be applied to lamb shanks, lamb shoulder and lamb neck.
Mongolian lamb stir-fry
- 500g grass-fed lamb steaks, thinly sliced
- 1 1/2 tbsp olive oil
- 2 garlic cloves crushed
- 3cm piece ginger, finely grated
- 1 small red onion thinly sliced
- 115g baby corn, halved diagonally (some here may prefer to omit)
- 150g snow peas
- 1 bunch broccolini, cut into 3cm lengths
- 1 bunch baby pak choy, quartered
- Any other in season vegetables
- Soba noodles (NB1), coriander sprigs and sliced red chilli, to serve
- Heat 1 tablespoon oil in a hot non-stick wok or frying pan over high heat. Cook lamb in batches for 2 to 3 minutes or until browned, remove from wok and set aside on a plate.
- Add remaining oil over medium-high heat then add garlic, ginger and red onion to wok and stir-fry for 2 mins. Add corn, snow peas and broccolini and stir-fry for a further 2 to 3 minutes. Add pak choy and cook for a further minute. Stir in 1/4 cup water and cook for another 1 minute. Return lamb to wok, toss well to heat through and season.
- Serve lamb stir-fry on a bed of soba noodles topped with coriander and chilli, if desired.
NB1 Soba noodles
It usually refers to thin noodles made from buckwheat flour, or buckwheat and wheat flours (Nagano soba). They contrast to thick wheat noodles, called udon. In Japan, the word can refer to any thin noodle. Soba noodles are served either chilled with a dipping sauce, or in hot broth as a noodle soup.
CHICKEN KABABS GREEK STYLE
- 2 lbs boneless skinless chicken breasts, 1″ pieces
- 20 Kalamata olives, pitted & halved
- 1 large red onion, 1″ pieces
- 2 large garlic cloves, grated & divided
- 1 lemon, juice and zest of
- 2 tbsp basil or oregano, dried
- 1 1/2 tsp ginger powder divided
- 1 1/2 tsp ground black pepper divided
- 2 tbsp olive oil, extra virgin
- 1 large zucchini, 1/2″ thick rounds
- 3 large bell peppers, 1″ pieces
- Olive oil Cooking spray
- If using wooden skewers, soak for at least 30 minutes. In a large bowl add chicken, olives, onion, 1 garlic clove, lemon juice + zest, basil or oregano, ginger and 1 tsp black pepper. Toss to coat and marinate for 30 minutes – 24 hours. The longer meat marinates, more flavourful it is and cooks faster.
- To make garlic oil, combine olive oil and 1 garlic clove in a small bowl and set aside. Toss zucchini and bell peppers and 1/2 tsp black pepper. If marinating meat overnight, you can do this step right before grilling.
- Skewer meat alternating with olives, red onion and vegetables onto each skewer. I ended up using 5 – 6 pieces of chicken, 2 zucchini slices and 3 – 4 bell pepper slices on each out of 10 long metal skewers. Discard remaining marinade.
- Preheat grill on low – medium heat and spray with cooking spray. Grill skewers with lid closed turning every 2 – 3 minutes for even grilling. Kebabs are ready when chicken is cooked through, about 8 minutes. Remove from the grill and brush each skewer with garlic oil. Serve hot with your favourite steamed vegetables and/or salad.
Nutrition Facts of original
Serving Size 1 kebab
|Amount Per Serving|
|% Daily Value*|
|Total Fat 6.6g||10%|
|Total Carbohydrate 5.6g||2%|
|· Vitamin A 6%
· Vitamin C 111%
Adapted from https://ifoodreal.com/greek-chicken-kabobs/
Kofta Kebab Recipe NB1
- 1 medium yellow onion quartered
- 2 garlic cloves
- 1 whole bunch parsley, stems removed (about 2 packed cups parsley leaves)
- ½ kg grass fed ground beef
- ¼ kg grass-fed ground lamb
- 1 slice of multigrain bread toasted until browned and soaked in water until fully tender (optional)
- Salt and pepper
- 1 1/2 tsp allspice recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/
- 1/2 tsp cayenne pepper
- 1/2 tsp ground green cardamom
- 1/2 tsp ground sumac
- 1/2 tsp ground nutmeg
- 1/2 tsp paprika
- Salad to serve
- For the Fixings:
- Tahini Sauce
- Tomato wedges
- Onion wedges
- More parsley
- Soak 10 wooden skewers in water for about 1 hour; remove from the water when you are ready to begin. Lightly oil the grates of a gas BBQ and preheat it to medium high for about 20 minutes.
- Prepare the pita bread and the fixings.
- In a food processor, chop the onion, garlic, and parsley
- Add the beef, lamb, bread (be sure to squeeze out the water completely), and the spices. Run the processor until all is well combined forming a pasty meat mixture.
- Remove the meat mixture from the food processor and place in a large bowl. Take a fistful portion of the meat mixture and mould it on a wooden skewer. Repeat the process until you have run out of meat. For best results, make sure each kofta kebab is about 2.5 cm in thickness.
- Lay the skewered kofta kebabs on a tray lined with parchment paper
- Place the kofta kebabs on the lightly oiled, heated gas BBQ. BBQ on medium-high heat for 4 minutes on one side, turn over and grill for another 3-4 minutes.
- Serve the kofta kebabs immediately with salad, tahini and the fixings you prepared.
NB 1 Kofta is a family of meatball or meatloaf dishes found in the Indian subcontinent, Caucasian, Middle Eastern, Balkan, and Central Asian cuisines. In the simplest form, koftas consist of balls of minced or ground meat—usually beef, chicken, lamb, or pork—mixed with spices and/or onions. In the Indian subcontinent and the Middle East, koftas are usually made from lamb, beef, mutton or chicken, whereas Greek, Cypriot, and Balkan versions may use pork, beef, lamb, or mixture of the three. In India, vegetarian varieties include koftas made from potato, calabash, paneer, or banana. In Europe, kofta is often served as fast-food sandwich in kebab shops.
BASIC STEW SUDANESE STYLE
- 2 tablespoons Olive oil
- 2 medium onions, chopped
- 3 large cloves garlic, finely minced
- ½ Kg lean meat, coarsely ground or chopped
- 2 cups water
- 2 tablespoons nut butter,
- Any in season vegetables lots of greens
- 1 cup plain yogurt
- Ginger to taste
- Red pepper flakes (omit if preferred)
- Heat the oil in a saucepan over low heat. Add the onions, garlic, and meat, stir to combine, and sauté until brown.
- Add the water and all the ingredients into a slow cooker and cook on high for 4 – 5 or on auto for 6 – 87 hours.
- Serve warm
BBQ LAMB KABAB AND BEEF BURGERS
INGREDIENT for kabab
600g lean lamb mince (any lean meat can be used minced)
3 cloves garlic
2 omega-3 eggs
1 tsp dried thyme
1/4 finely chopped onion
1 tablespoon water
Mix all ingredients well and place around skewer sticks moulding the shape with hands cook on the BBQ grill for a few mins each side and enjoy salad
INGREDIENTS for Beef burgers
750g beef mince (like topside)
70g (1 cup) multigrain breadcrumbs, made from day-old bread
1 large brown onion, grated
1 egg, lightly whisked
1/4 cup chopped fresh parsley
2 garlic cloves, crushed
Mix all ingredients and shape like burgers cook on BBQ grill for a few mins each side and enjoy!
Serve with a sald.
TURKISH ADANA KABABS
- Lean Lamb/beef mince 500g
- Red capsicum 1
- Brown onion 1
- Garlic 4-5 cloves
- Red chilli flakes 1 tsp
- Coriander powder 1 tsp
- Cumin powder 1 tsp
- Black pepper powder 1 tsp
- Ginger 1 tsp or to taste
- Brown Basmati rice or a slice of Multigrain bread (Burgen Wholegrain and oats) for serving NB1
- Onion 1 (sliced)
- Tomato 1 (cubed)
- Cucumber 1 (cubed)
- Any other in season salad vegetable
- Lemon juice 1 tsp
- Greek Yogurt 1 cup (beaten)
- Mint chutney ½ tsp (Try one of these http://www.findtex.com.au/diabetic-foods/chutney-etc)
- Place capsicums, onions, garlic and other spices into a blender and blend to make a smooth paste.
- In a large bowl mix together mince with spice paste. Allow to marinade for 4-6 hours or overnight. (Overnight is good for more delicious taste)
- Divide the mixture into equal parts and put on skewer.
- Cook over hot coals for 4-5 minutes per side or until done, turning frequently. You can also broil in an oven or cook on grill pan or on a BBQ
- Mix all salad ingredients in a bowl.
- Combine yogurt and mint chutney.
- You can serve all things separate or put Adana Kebab on bed of rice, placing salad in one side on platter along dip.
Adapted from www.therecipespk.com/turkish-adana-kebabs/
NB1 some here may not tolerate rice. I find a slice of toasted Burgen Wholegrain and oats a good alternative and provides some carbs to the dish.
- Grass fed Beef mince Â½ kg (any meat can be used for mincing)
- Onion 1
- Ginger 1 medium piece
- Garlic paste 2 tbsp.
- Fresh coriander Â¼ bunch
- Green chilies 6
- Crushed black pepper 1tbsp
- Olive Oil for fry
- Salad leaves for garnishing
- Chop all above ingredients except oil.
- Apply oil on hands. Make kebab.
- Deep fry kebab in hot olive oil to cook the outside layer.
- Then put kabab in steamer and steam them 12-15 minutes.
- Set salad leaves in a platter and place steam kebabs on leaves.
SUMAC LAMB FILLET WITH TZATZIKI
This light summer dish is ideal for the barbecue. Itâ€™s quick and easy to whip up for one, or simply double quantities for two. Complete the meal with steamed or baked butternut pumpkin (winter squash) wedges. We appreciate that lamb fillet can be pricy, so try it with chicken tenderloins if you prefer. Good quality goat can also be used but be careful not to overcook it. Prep: 5 mins â€¢ Cook: 15 mins â€¢ Serves: 1
150g (5oz) lamb tenderloin
1 tsp sumac
1 tsp olive oil
½ Lebanese cucumber
1 small clove garlic, crushed
½ tbsp.. lemon juice
¼ cup plain yoghurt
Small handful baby spinach
150g (5oz) cherry tomatoes, quartered
½ tsp olive oil
½ tsp sumac
- Coat the lamb fillet with 1 tsp sumac by pressing it all over, and set aside at room temperature.
- Grate the cucumber on a large setting and place in a sieve to drain with a pinch of salt.
- Heat olive oil in a heavy based pan or heat a barbecue. Cook lamb for 4 minutes each side (for medium rare), then set aside to rest (5 minutes) while preparing tzatziki.
- Stir drained cucumber with garlic, lemon juice and ginger and pepper to taste.
- Toss cherry tomatoes with baby spinach, sumac and olive oil.
- Slice rested lamb thinly and serve on the spinach and tomato salad with tzatziki on the side.Per serve
1850kJ/ 440calories; 53g protein; 18g fat (includes 6g saturated fat; saturated : unsaturated fat ratio 0.5); 12g available carbs (includes 10g sugars and 2g starches); 5g fibre; 590mg sodium; 1275mg potassium; sodium : potassium ratio 0.46
Adapted from http://ginews.blogspot.com.au/
Preparation time: 15 minutes minutes
Cooking time: 35 minutes minutes
Olive oil spray
250g lean lamb mince (Make Your own it will contain less fat, If possible use lean goat, it more authentic and will taste better)
100g button mushrooms, chopped
1-2 tbsp Middle Eastern Spice Blend
2 tbsp multigrain flour (cooked basmati rice can also be used here.)
1.5 cups Campbell’s Real Stock Salt Reduced Vegetable (Water can be used)
6 sheets filo pastry Make your own using one of my breads or pastry mixes.http://www.findtex.com.au/livestock/recipes/2011/10/31/bread
440g Fresh or frozen peas.
1. Preheat oven to 180C. Lightly spray 6 cups of a large muffin tin with olive oil.
2. Heat a large frying pan and cook lamb, mushrooms, celery and spice mix until browned. Sprinkle over flour and stir until incorporated.
3. Water and peas and cook for 5 minutes until a thick consistency.
4. Fold each filo sheet 4 times, and then press each square into a muffin cup. Spoon filling into the pastor and bake for 15 minutes until golden.
If desired, top pies with sweet potato mash and sprinkle with toasted slivered almonds. Serve with a side salad dressed with a little wine vinegar.
STUFFED CAPSICUMS WITH LAMB, RICE & LENTILS
200g lean lamb mince (Mutton)
1-2 tablespoons olive oil
200g cooked brown rice (or black rice if you prefer) NB1
200g cooked brown lentils
2-3 cloves garlic crushed
1 large onion, finely diced (or 2 smaller onions)
1 generous handful basil or parsley, finely chopped
1 400ml no added salt tomato passata
Ginger and pepper to taste
- Cut tops off capsicums and remove seeds and inner membranes.
- Heat olive oil in a large pan over medium heat.
Add diced onion and crushed garlic and sautÃ© until onion is translucent.
Add lamb mince and brown
When lamb mince is browned add in cooked rice and lentils and tomato passata.
Simmer for 10-15 minutes then stir in the fresh herbs and season with ginger and pepper to taste.
- Using a slotted spoon, spoon lamb mixture into each capsicum and place the top of the capsicum on top.
Pour the remainder of the lamb mix into the bottom of a baking tray and arrange stuffed capsicums on top.
- Bake in a pre-heated oven (180 degrees Celsius) for 40 minutes to an hour.
Serve and enjoy!
NB1 NB1 You can use leftover cooked rice or other cooked grains like barley or millet in this recipe.
Resistant starch and day-old potatoes has been discussion before, yams including sweet potatoes, the same can be said for pasta and it is claimed that also rice.
Diabetes Diet: Benefits of Eating Digestive Resistant Starches
- Potatoes, yams and pastas that are cooked, and cooled (heating and cooling alters the chemical structure).
|OR Try Konjac rice
Konjac Foods for People with Diabetes (Noodles. Pasta.)As medical research has demonstrated, the higher the viscosity of soluble fiber, the better the ability to control blood sugar level. The glucomannan fiber is the most viscous soluble fiber in nature, making it the best way to control the blood sugar level of diabetic people. At the same time, it is a very efficient way to control blood sugar level when you take it before each meal. Simply consume as a beverage before each meal.As stated, Konjac fiber is the most viscous fiber in nature. This allows the Konjac to move through the digestive tract very slowly which can slow down carbohydrate absorption. This slowed absorption will keep the blood sugar at a moderate level during the digestion process. Konjac also acts to trap food and waste residues as it moves through the digestive system. Konjac fiber can block substances that are easily reabsorbed such as excess bile acids. The digestive regulatory quality of Konjac fiber makes it a natural agent in the treatment and regulation of diabetes and high cholesterol.Glucomannan is known to show hypoglycemic effects by inhibiting the uptake of glucose by the body. It is believed that it does this by preventing contact of the glucose with the intestinal walls for absorption. By reducing the amount of blood sugar, glucomannan can help patients with type II diabetes. Konjac fiber when absorbs lots water, it will form soft gel, the glucomannan will delays gastric emptying and slows the release of sugar into the bloodstream, which helps to lower levels of insulin and blood glucose. Additionally, glucomannan improves blood-lipid profiles and can lower systolic blood pressure. Because of these effects, glucomannan can greatly benefit individuals with metabolic syndrome or diabetes.
- 8 bamboo skewers
- 500g grass fed rump steak, visible fat removed cut into strips (Any meat can be used.)
- 2 red capsicums, cut into cubes
- 1 red onion, cut into wedges
- Soak skewers in cold water for 10 minutes.
- Thread beef strips, capsicum and red onion alternatively onto skewers, then brush with olive oil.
- Heat a grill pan to medium high and cook for 5-6 minutes each side, brushing with remaining soy. Serve with salad.
Nutrition Information (per serve)
|Energy||1054.5 kJ (252 calories)|
Adapted from https://daa.asn.au/recipes/beef-skewers/
How to Make Reshmi Kabab
· Boneless chicken ½ kg skin removed (cut into thin strips)
· Ginger garlic paste 1 tsp (heaped)
· Thick yogurt 2 tbsp.
· Papaya paste 1 tbsp.
· Green chili paste 1 tbsp.
· masala powder ½ tsp (Try one from : http://www.findtex.com.au/diabetic-foods/sugar-free-masala/)
· Vinegar 2 tbsp.
· Olive oil for pan frying
1. Marinate chicken with all the above ingredients for overnight or at least 5, to 6 hours.
2. Now skewer all chicken strips like zig zag.
3. When all sticks complete pan fry with very little oil till done.
4. In end give charcoal steam. Serve with salad & fresh veggies.
5. You can also grill in oven at 180-degree C for 25 to 30 minutes from both sides. In half way brush oil on kabab.
CHICKEN MALAI BOTI (CHICKEN KABABS)
· Boneless chicken 1 kg (thigh pieces)
· Oil as required
· Yogurt ¼ cup
· Cream 4 tea spoons
· Lemons 2
· Ginger, garlic paste 2 tea spoon
· Green chili paste 2 tea spoons
· Cumin powder 1 tea spoon
· Black pepper powder 1½ tea spoons
· Garam masala powder 1 tea spoons (Try one from : http://www.findtex.com.au/diabetic-foods/sugar-free-masala/)
· Onion rings and lemon wedges for garnishing
1. Cut chicken into bite size pieces.
2. Mix together marination and coat the chicken with it. Leave to marinade for 2-4 hours.
3. Put chicken pieces on skewers then barbeque over charcoal. Apply oil when half done and turn the side.
4. For Baking: Preheat oven for 10 minutes.
5. Arrange chicken on baking tray and bake at 180 Degree C for 10-12 minutes from one side then apply oil and turn the side and bake another 10-12 minutes from the other side till tender.
6. Decorate with onion and lemon slices and serve with a salad
Adapted from http://www.therecipespk.com/chicken-malai-boti/
Best Chicken Shami Kabab Recipe
· Chicken 1 kg (large pieces or you can also use boneless skin removed.)
· Water 3 cups
· Bengal gram lentil (dal chana) 300g (washed and soaked)
· Onions 2 (sliced)
· Garlic 1 pod
· Red chili powder 2 tsp
· Coriander powder 1 tsp
· Cumin powder 1 tsp
· Green chilies 8 (finely chopped)
· Green coriander ½ bunch (finely chopped)
· Garam masala powder 1 tsp. (Try one from : http://www.findtex.com.au/diabetic-foods/sugar-free-masala/)
· Eggs 2 (beaten)
· Olive Oil for frying
1. Pour 3 cups of water in a pan; add chicken, gram lentil, onions, garlic and red chili powder and bring to a simmer. When chicken is half tender, add coriander powder and cumin powder and cook until completely done.
2. The mixture is just about dry, there should be little moisture. Check spices and adjust seasoning.
3. Remove from heat. Let it cool. (Discard bones if chicken is with bones)
4. Grind in a food processor until smooth.
5. Now add garam masala powder, chopped coriander and green chilies in it. Mix it well with hands.
6. Leave covered in the fridge for an hour or two to set a little.
7. Make flat kebab. Form the mixture into flat kababs about 5cm (3inches) in diameter
8. Add just enough oil in frying pan to cover the surface. Dip the kebabs with the egg. Add 3 to 4 kebabs at a time and fry on medium low heat until brown and crisp from both sides.
9. Serve with a salad.
You can also freeze these kebabs before frying for 2-3 weeks in a plastic box. Layer kebab then lay cling film, repeat layering and place in freezer.
When you want to fry, just take out from freezer, dip in egg and fry.
- Mince ½ kg
- Ginger garlic paste 2 tsp
- Onion 1 medium (chopped)
- Fresh coriander handful (chopped)
- Green chilies 4-6 (chopped)
- Ginger to taste
- Red chili powder 1 tsp
- Cumin powder ½ tsp
- Olive Oil for fry
- Put mince and all other ingredients except oil in a bowl and mix. Leave for at least 30 minutes.
- Make round kabab.
- Heat oil in a frying pan and pan fry kabab from both sides.
- Remove to a plate, garnish with lemon and onion. Serve with rice.
KIDS SPECIAL….VEG KABABS…
By Tarla Dalal
Here is a combination of capsicum, babycorn, paneer and mushrooms marinated in a unique mixture of cocoa powder, curds, oregano and garlic. Go ahead and indulge in the exotic taste!
Preparation Time: 15 mins Cooking Time: 10 mins Makes 4 servings
To Be Mixed Into A Marinade
2 tsp cocoa powder
2 tsp chilli powder
2 tsp crushed garlic (lehsun)
1/2 tsp dried oregano
1 tsp oil
Ginger and freshly ground black pepper (kalimirch) powder to taste
1/4 cup capsicum cubes (red , green and yellow)
1/2 cup blanched and sliced baby corn
1 cup low fat paneer (cottage cheese) cubes
1/2 cup blanched mushrooms
1/2 cup onion cubes
Combine the capsicum, baby corn, paneer, mushrooms and onions with the marinade and keep aside for 4 to 5 hours.
Thread them on individual wooden satay sticks and cook the kebabs over the grill or over a charcoal barbeque till they are evenly browned on all sides(approx. 3 to 4 minutes).
Kababs With Vegetables and cheese
VEGAND HALOUMI KABABS TZATIKI COLESLAW
12 wooden skewers
2 medium zucchinis, diced
1 large red onion, sliced
80g haloumi, cut into 12 cubes NB1
12 cherry tomatoes
12 small new potatoes, cooked (cooked sweet potato can be substituted) NB1
1 yellow capsicum, diced into
16 small button mushrooms
1 tablespoon olive oil
4 tablespoons lemon juice
1 tablespoon thyme
2–3 teaspoons wholegrain mustard
2 cups shredded red cabbage
3 shallots, sliced
1/3 cup sultanas
1 Lebanese cucumber, diced
3 tablespoons mint or parsley
1 teaspoon crushed garlic
1/2 cup low-fat natural yoghurt
Adapted from Next media’s Healthy Food Guide. For the full method, head to the Healthy Food Guide Magazine website.
NB1 Halloumi /həˈluːmi or hellim (Turkish) is a Cypriot semi-hard, unripened brined cheese made from a mixture of goat’s and sheep’s milk.
NB2 It is claimed that:- Potatoes, yams and pastas that are cooked, and cooled (heating and cooling alters the chemical structure).
VEGETABLE AND TUFU KABABS
- ½ red capsicum, cut into chunks
- 150g Soyco Japanese Tofu, cut into 18 pieces
- 1 large zucchini, cut into chunks
- 100g broccoli, cut into small florets
- 6 small wooden skewers
- 85g (1⁄3 cup) SunRice Doongara Clever Low GI White Rice or brown Basmati
- Cooking spray
- 1 tsp olive oil
- 1 bunch baby bok choy, trimmed, leaves separated
- ½ tsp olive oil
- 1½ tbsp sweet chilli sauce (This will contain sugar and may be omitted)
- 2 tsp sesame seeds, toasted
- Thread capsicum, tofu, zucchini and broccoli onto skewers.
- Cook rice in a small saucepan of boiling water following pack instructions or until tender. Drain well.
- Meanwhile, preheat a barbecue grill or chargrill pan on medium. Spray skewers with olive oil cooking spray and add to grill. Cook for 2-3 minutes on each side or until vegetables are just cooked. Transfer to a plate and cover with foil to keep warm.
- Heat oil in a large wok over a high heat. Add bok choy. Stir-fry for 3-4 minutes or until tender. Add olive oil. Toss to coat.
- Drizzle sweet chilli sauce (delete if preferred) over skewers and sprinkle with sesame seeds. Serve with rice and bok choy.
Note: Use remaining tofu to make a snack for two: Slice tofu and pan-fry in ½ tsp olive oil for 2-3 minutes. Top 1 low-fat, low-salt wrap with tofu, 15g (½ cup) baby spinach leaves, 40g (¼ cup) drained roasted red capsicum strips, in vinegar, ½ Lebanese cucumber, peeled into long ribbons, and ¼ cup fresh coriander leaves. Drizzle with 1 tsp sweet chilli sauce. Roll up, cut in half and serve.
To toast sesame seeds, cook in a small non-stick frying pan over a medium heat, stirring often, for 3-4 minutes.
Nutrition info per serve:
- 1719kJ, protein
- 4g, total fat 14.2g (sat. fat 1.8g),
- carbs 46.6g,
- fibre 6.7g,
- sodium 373mg.
- Carb exchanges 3.
- GI estimate medium.
BBQ BEEF SOUVLAKI & GRILLED TOMATO SALAD
600g grass fed beef porterhouse steak, cut in cubes (Any grass fed meat can be used)
⅓ cup olive oil
1 tbs dried Greek oregano
2 garlic cloves, crushed
500g cherry tomatoes
2 Lebanese cucumbers, cut into cubes
80g feta, crumbled
⅓ cup Kalalmata olives, pitted and torn
2 tbs red wine vinegar
Lemon wedges, to serve
- Combine cubed beef, 2 tablespoons of oil, oregano and garlic in a medium bowl. Season with freshly ground ginger and freshly ground black pepper. Thread beef onto 12 metal skewers. Toss tomatoes with remaining oil and set aside.
- Preheat barbecue to high. Cook beef for 5-6 minutes, turning, or until golden and cooked to your liking. Toss cherry tomatoes in 1 tablespoon of oil and cook on hot plate or piece of foil until slightly charred and soft.
- Combine grilled tomatoes, cucumber, feta and olives and pour over remaining oil and vinegar. Serve with beef skewers and lemon wedges.
DAHI KE KABAB…
Enjoy this unique starter immediately with green chutney.
Preparation Time: 15 mins Cooking Time: 15 mins Makes 8 kebabs
1 1/4 cups grated paneer (cottage cheese)
1/2 cup fried onions
3 tbsp chopped cashewnuts (kaju)
2 tbsp finely chopped coriander (dhania)
5 tbsp multigrain bread crumbs
1 tsp chilli powder
2 tsp finely chopped green chillies
ginger to taste
Multigrain bread crumbs for rolling
Olive oil for deep-frying
Combine all the ingredients in a deep bowl and mix well.
Divide the mixture into 8 equal portions and shape each portion into a 50 mm. (2”) diameter round kebab.
Roll each kebab in bread crumbs so that the kebabs are evenly coated from both the sides.
Heat the oil in a deep non-stick kadhai and deep-fry 2 kebabs at a time till they turn golden brown in colour from both the sides.
Drain on an absorbent paper. Serve immediately with green chutney.
At step 4, do not turn the kebab too frequently while deep-frying, else they will break.
CHANDNI BADAMI KEBAB…
Preparation Time: 10 mins Cooking Time: 15 mins Makes 5 servings
1/4 cup blanched and peeled almonds (badam)
1/4 cup paneer (cottage cheese)
1 slice bread , sides removed and crumbled
1 tsp finely chopped green chillies
2 tbsp finely chopped onions
ginger to taste
2 tsp fresh cream
1 tbsp chopped coriander (dhania)
2 tsp chopped mint leaves (phudina)
Multigrain bread crumbs for coating
1/2 tbsp Olive oil for cooking
onion rings and phudina chutney for serving
Combine the almonds and paneer with a little water and blend in a mixer to a thick mixture.
Transfer to a bowl, add the bread slice and mash well. Keep aside.
Heat the oil in a kadhai, add the green chillies and onions and sauté till the onions turn golden brown.
Add the prepared mixture and cook till the mixture leaves the sides of the kadhai.
Remove from the flame, add the coriander and mint leaves and mix well.
Divide the mixture into 10 equal portions and shape each portion into a flat, round kebab.
Roll each kebab in bread crumbs so that the kebabs are evenly coated from all sides.
Heat a non-stick tava (griddle) and cook the kebabs on both sides using a little oil till they are golden brown in colour. Drain on an absorbent paper.
Serve hot with onion rings and phudina chutney.
ROSEMARY GAME SKEWERS WITH CARROT TURNIP SALAD WITH ROSEWATER DRESSING.
200g game or grass feed meat roughly minced, seasoned with ginger and pepper
2 tablespoons of olive oil (to brush the rosemary lamb skewer)
2 cloves of garlic, finely chopped.
1 tablespoon of rosemary leaves, finely chopped.
6 long rosemary sprigs (15-20 cm)
7 carrots (washed and not peeled)
2 turnips (washed and not peeled)
4 tablespoons of low fat plain yoghurt (optional)
Rose water pistachio dressing
2 tablespoons of white wine vinegar
2 tablespoons of olive oil
1 tablespoon of rose water
30g of shelled pistachio
- Preheat stoneware fry pan to medium–high heat. Combine minced meat with chopped rosemary leaves and garlic and cook.
- Place carrot and turnip in a saucepan of cold water and bring it to the boil. Turn down to a simmer and cook for 5 minutes or until just tender. Drain, then slice the carrot in half and the turnip in quarters.
- Combine white wine vinegar, olive oil, rose water and pistachios in a bowl for the dressing.
- Serve with steamed green vegetables.
- To assemble, place 3 rosemary game skewers on one side. Put yoghurt on the other side of the plate, then add carrot turnip salad on top. Dress the salad with rose water pistachio dressing.
Recipe adapted from the book Karunayanulaa Kehkun .
Serves about 4-5
350g Basmati Rice or cauliflower rice
300g-350g Lamb meat, cut into bite size cubes, or use goat meat, or small chicken skinned and jointed
Juice of 1/2 lime
2 large onions, sliced
6 dried chillies
3 cloves garlic
4 tsp coriander seeds
2 tsp fennel
1 tsp cumin
1/2 tsp turmeric
1 sprig of curry leaves( about 12- 15)
1 (3″) pandan leaf, knotted
1 inch cinnamon
10 cardamom pods
large pinch saffron
1/4 cup hot water
2 tbsp. rose water
1/2 cup almonds
50g raisins (optional)
3 eggs, boiled and peeled and cut into half
about 6 tbsp. olive oil
First, prepare the spice paste by heating a non-stick pan and warming up the spices, coriander, fennel and cumin seeds along with the dried chillies. Just warming, not toasting, just so the flavours come out. Grind to a fine powder.
Rub this mixture along with lime juice on to the lamb cubes, set aside.
Grind the cinnamon and cardamom (seeds). set aside.
Finely slice the onions, grind the garlic and ginger together.
In a casserole or saucepan with a heavy lid, heat 2 tbsp. of olive oil and fry half of the onions till translucent. Add curry leaves and pandan. Add ginger and garlic pastes along with the lamb mixture. Add just enough water to cover the meat and bring to a quick boil and then simmer covered on a low heat for one and half to two hours.
While the lamb is cooking, prepare the rice and garnishes.
Heat 3 tbsp. of olive oil, and once it is hot adding the onions and fry till light golden, remove on to a kitchen paper. Add the raisins and nuts and stir fry till the raisins puff up and the nuts turn golden. Drain on kitchen paper. Set aside
Wash the rice till the water runs clear, and place in a saucepan with water that comes 3cm inches above the rice (at a ratio of 2 cups of water to 1 cup of rice). Cook till the water level is just absorbed, remove from heat, set aside.
By now the meat will be tender, with very little gravy. Remove from heat. If there is too much gravy remove the lid and simmer a few more minutes.
Mix saffron with the hot water and leave for 10 minutes, then add the rose water and set aside
Take a large casserole or cooking vessel, a little oil, about 2 tbsp., and a layer of rice. sprinkle with a few tablespoons of the saffron mixture. Then on top spread half the curry. Then arrange some of the egg and fried onion and raisin mix. Then again layer of rice, a layer of curry, remaining eggs and then the last layer of rice. Sprinkle the remaining saffron water on the rice, top with remaining fried onion and nuts and (if available some fresh mint leaves). Dot with remaining tablespoon of olive oil and cover with foil. Place the lid and place the biryani in the oven (which has been preheated to 180 degrees C) for 30 – 45 minutes. Keep in the middle shelf. If cooking on stove top, place a large frying pan on top of the stove top and then place the briyani pot on top. Cook over a low heat. The frying pan prevents the bottom from burning.
PETER’S CUTTLES IN MASALA CURRY
Use freshly ground spices if possible to make the most of the rich, aromatic marinade in this dish. Pre-ground spices rarely match the flavour of whole seeds. Prepare the marinade a couple of hours before cooking the curry to allow the meat time to absorb the flavours. You could serve the curry alone for a vegetarian. Cutlets with a pumpkin-almond curry.
12 lamb cutlets trimmed of fat, (Game cutlets can also be used and would be more authentic.).
For the masala marinade
1 tsp fennel seeds
1 tsp coriander seeds
Seeds of 8 cardamom pods
1 large handful coriander leaves
1 large handful mint leaves
1 tsp ground chilli
1 tsp ground turmeric
1 1/2 tsp Garam masala
2 tbsp lemon juice
2 heaped tbsp plain Greek yoghurt
For the curry
1 tbsp vegetable oil
1/2 tsp brown mustard seeds
1 cardamom pod, crushed
1/2 tsp cumin seeds
4 fresh curry leaves
2 cloves garlic, finely sliced
1 small brown onion, cut into 1cm dice
350g butternut pumpkin, cut into 4cm chunks
1/2 tsp ground turmeric
1/4 cup whole blanched almonds
FOR THE MARINADE, toast fennel, coriander and cardamom seeds in a dry frying pan over a medium heat until fragrant (about 4-5 minutes). Using a mortar and pestle, grind spices with a pinch of salt into a fine powder. Remove and reserve.
POUND THE CORIANDER and mint leaves in a mortar with a pestle until broken down. Add chilli, turmeric, Garam masala, the freshly ground spices, lemon juice and yoghurt.
COAT THE LAMB CUTLETS in the masala mixture and marinate for about 2 hours.
FOR THE PUMPKIN-ALMOND CURRY, warm oil in a large saucepan or wok on a low heat and sauté mustard seeds and cardamom pod for a minute. Add cumin seeds, curry leaves, garlic and onion and sauté for 2 minutes.
ADD PUMPKIN, 1 cup water, a pinch of salt, turmeric and almonds. Bring to a simmer and cook for about 15-20 minutes, until pumpkin is tender and sauce has slightly thickened (it should have the consistency of a soup).
IN A FRYING PAN, warm 1 tbsp olive oil over a medium heat. Cook cutlets in batches for about 3 minutes each side. Rest somewhere warm for 5 minutes, then serve with the curry.
MOROCCAN STYLE BEEF AND COUSCOUS
spray of olive oil
500g grass fed lean beef, cut into strips (game can also be used.)
1 onion, cut into thin wedges
1 tsp minced garlic
1/2 tsp finely chopped red chilli
1 tsp ground cumin
1/4 tsp turmeric
4 crushed tomatoes
250ml (1 cup) water
2 zucchini (courgette), sliced
4 large silver beet leaves, shredded
1/2 cup sultanas NB1
2 cups couscous
1/2 cup toasted slivered almonds
- Spray a non-stick wok or frying pan with oil and heat. Stir fry beef in 2 batches over high heat for 3–4 minutes or until well browned. Remove from the pan and set aside.
- Add onion to the pan and cook over medium heat for 3 minutes or until soft. Add the garlic, chilli and spices and stir fry for about 30 seconds. Stir in the tomatoes and stock, bring to the boil and reduce the heat. Add the zucchini, silver beet and sultanas, simmer for 5 minutes, stirring occasionally.
- Put the couscous in a heatproof bowl and add 2 cups of boiling water. Cover tightly and stand for 3 minutes, then fluff up with a fork before serving.
- Return beef to the pan to heat and serve over couscous, sprinkled with almonds.
HINT:This recipe is fairly mild, so add a little more chilli if you like a ‘hotter’ flavour.
NB1 Some diabetics find that the sugar in sultanas effect their sugar, if this effect you leave them out.
- 2 onions, finely chopped
- 4 cloves of garlic, minced
- 1 celery stalk, finely chopped
- 500g minced lamb (game meat would be more authentic, omega-3 chicken breast can also be used)
- 1 carrot, finely chopped
- 1 apple, coarsely grated
- 50g sultanas
- 1 tbsp mild curry powder
- 2 tsp turmeric
- 1/2 tsp ground cinnamon
- 1/2 tsp ground cloves
- 1/4 tsp cayenne pepper
- 2 tbsp white wine vinegar
- ginger and pepper to season
- 1 cup of water
- 2 eggs
- 3 bay leaves
- Preheat the oven to 160c.
- To make the filling, add a spray of olive oil to a large frypan, then gently fry the onion, garlic and celery until soft
- Add the lamb mince, breaking it up with a wooden spoon until it’s cooked
- Add the rest of the filling ingredients and cook through. Taste and add ginger and pepper as needed to season
- Spoon it all into a large ovenproof dish and smooth it out evenly.
- To make the topping, crack the eggs into a bowl and beat. Pour it over the meat mix, place the bay leaves on top then bake for 30 minutes.
- Serve with a salad.
Curry Dilates Arteries With One Serving
Most dishes use sugar and salt to add taste. As diabetics we need to limit sugar and salt (for heart health) in our diet. I have used spices to add taste to my dishes but there may be additional benefits.
MEDITERRANEAN GRILLED LAMB.
- 3 1/2 tbsp red onion, minced
- 1 tbsp olive oil, plus 1 teaspoon
- 2 tbsp balsamic vinegar, plus 2 teaspoons
- 2 cloves garlic, minced
- 2 tsp fresh basil, minced
- Ginger and pepper to taste
- 4 grass fed lamb chops (game can be used and would be more authentic)
- Combine all ingredients. Add the lamb chops and marinate in the refrigerator about 3-5 hours.
- Grill or broil lamb chops until done as desired.
Fat: 14.9 g
Cholesterol: 101 mg
Protein: 32.2 g
Carbohydrates: 1.8 g
Fiber: 0.2 g
Sodium: 91 mg
CHILLI LAMB RISSOLES
These are a great way to smuggle extra veggies into your family’s diet. Add 1 cup of grated vegetables into the mince before shaping. I also love them with a tablespoon of freshly chopped rosemary. These can also be baked or cooked on the BBQ.
* 500g/ 1 pound lean grass fed lamb mince or game minced (any lean meat works well, best if you make your own mince) NB 1
* 1 egg, lightly beaten
* 1 cup (100g) rolled oats
* 1⁄4 cup (60ml) chopped chilli
- Place all ingredients in a large bowl and season with ginger, pepper and any other spices desired.
- Mix well.
- With damp hands, roll into 8 rissoles, place on a tray, cover and refrigerate for 30 minutes.
- Heat a non-stick frying pan over moderate / high heat and cook turning occasionally for 15 minutes or until cooked through.
- These are a great way to smuggle extra veggies into your family’s diet. Add 1 cup of grated vegetables into the mince before shaping. I also love them with a tablespoon of freshly chopped rosemary.
- These can be used in a burger with salad and a multigrain bun.
NB1 most store bought mince will contain fat and preservatives to keep its colour. If possible make your own.
INDONESIAN SATA SAPI (BEEF SATAY)
Tasted as good as it looked. Marinated the meat for a good 6 hours (PICTURE 4) . Once marinated, the meat only needs 3 minutes cooking each side.
The meal was served with an Asian flavoured cabbage/onion/cucumber/carrot salad arranged in 70s style by sis on our home grown lettuce. The dressing for the salad was
– olive oil
– lime juice
– fish sauce.
Got the beans, sweet potatoes, carrots, cucumber all ready to go to serve with this.
Ingredients For Skewers
- 1 kg rump steak, cut into bite-sized chunks (Game meat can be used and would be more authentic)
- 1 medium onion, finely chopped
- 4 large garlic cloves, finely chopped
- 2 tbsp olive oil
- ½ tsp ginger
- 1 tspground coriander
Almond nut sauce
- 225 g roasted almond nuts
- 200 ml hot water
- olive oil
- 1 tsp ground coriander
- 1 medium onion, finely chopped
- 3 large garlic cloves, finely chopped
- 2–3 small red chillies, finely chopped
- ½ lime, juiced
Marinating time 3–4 hours
Soaking time 1 hour
- Combine the ingredients for the skewers, mixing the beef in well. Marinate in the refrigerator for 3–4 hours.
- Soak some bamboo skewers in cold water for 1 hour.
- To make the sauce:-
- Blend the almond and hot water to a smooth paste.
- Heat a wok over medium heat and add a splash of oil.
- Briefly fry the coriander, then add the onion, garlic and chilli and cook for 2–3 minutes until the onion softens.
- Add the almond paste, stirring well until the sauce starts to simmer.
- Add the lime juice and season with ginger to taste.
- Thread the beef onto skewers and barbecue over medium heat. Spoon over the warm almond nut sauce.