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Recipes
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Stir Fried Lemon and Ginger Vegetables

stir-fried-lemon-and_ginger-vegetablesThe following recipes will help increase your fruit and vegetable intake in order to maximize the antioxidant content of your meals. 

Ingredient (serves 4)

  • 1 tsp oil
  • 1 medium onion, peeled and chopped
  • 1 clove garlic, crushed
  • 1 medium red capsicum, chopped
  • 200g fresh green beans, chopped
  • ¼ medium cauliflower, chopped
  • ¼ small cabbage, thinly shredded
  • 2 medium zucchini, chopped
  • 1 tbsp cornflower mixed with ¾ cup water
  • 1 cup bean sprouts
  • ¼ cup dry white wine
  • 2 tsp lemon juice
  • 1tbsp of grated ginger
  • 1tsp salt reduced soy sauce

Method:

  1. Heat oil in a large non-stick fry pan or wok and sauté onions and garlic for 2 minutes.
  2. Add capsicums, beans and cauliflower and stir fry for 5 minutes.
  3. Add cabbage and zucchini and stir fry for a further 2 minutes.
  4. Add cornflower with water, sprouts, wine, juice, ginger and soy sauce to the vegetables.
  5. Stir until mixture boils and thickens.

Nutrition Information:

  • Energy = 286kj/68 calories
  • Carbs = 3g
  • Fat = Negligible
  • Fibre = 7g

Serving suggestions:

  • This recipe contains negligible carbohydrates, therefore serve with rice or noodles.
  • Add a meat or a meat alternative option if desired such as lean been strips, chicken tenderloins, firm fish or legumes.

 

 
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Chargrilled Moroccan Chicken with Roast Carrot and Chickpea Salad

Chargrilled-Moroccan-Chicken-with-Roast-Carrot-and-Chickpea-SaladIngredients (serves 4)

  • 2 bunches baby (Dutch) carrots, trimmed, scrubbed
  • 1 1/2 tbs olive oil
  • 4 x 90-120g skinless chicken breast fillets
  • 1 tbs sumac (available at supermarkets or spice shops)
  • 2 tbs white wine vinegar
  • 1 garlic clove, crushed
  • 1 tsp honey
  • 2 x 400g cans chickpeas, rinsed, drained
  • 1/2 cup (80g) sunflower seeds, toasted
  • 1 cup flat-leaf parsley leaves

Method

  1. Preheat the oven to 180°C. Spread the carrots on a baking tray in a single layer. Drizzle over 1 tbs oil and 2 tbs water. Roast for 10-12 minutes until the carrots soften slightly.
  2. Meanwhile, lightly oil a chargrill pan with the remaining olive oil. Heat over medium-high heat. Season the chicken with ground black pepper and rub with the sumac. Cook for 3-4 minutes each side until browned.
  3. Remove the tray from the oven, turn the carrots then place the chicken on top. Roast for a further 10-12 minutes until the chicken is cooked through.
  4. Whisk the vinegar, garlic and honey together in a large bowl. Add chickpeas, sunflower seeds, parsley and carrots and toss to combine.
  5. Divide salad among plates, then top with the chicken.

Nutrition information per serve

  • Energy
    • Kilojoules (kj) – 1470
    • Calories (cal) – 350
  • Fat (g) – 23
  • Saturated fat (g) – 3
  • Protein (g) – 48
  • Carbohydrate (g) – 32
  • Fibre (g) – 14
  • Sodium (mg) – 615

 

 
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Thai-style chicken and corn soup

Thai-style-chichen-and-corn-soupPreparation time: 15 minutes

Cooking time: 10 minutes

Serves: 4

Ingredients

  • 1 litre (4 cups) reduced-salt chicken stock
  • 425g tinned corn kernels, case undrained
  • 8 spring onions, sliced
  • 1 tbsp finely chopped fresh ginger
  • 500g skinless chicken breast, fat trimmed and thinly sliced
  • 1 tbsp sweet chilli sauce
  • 1 tbsp fish sauce
  • 200g fresh thin rice noodles
  • 2 large handfuls of coriander leaves, chopped
  • 2 tsp grated lime zest
  • 2 tbsp lime juice

Method

  1. Bring the stick to the boil in a large saucepan over high heat. Add the corn kernels and their juice, spring onion and ginger, then reduce the heat and simmer for 1 minute.
  2. Add the chicken, sweet chilli sauce and fish sauce, and simmer for 3 minutres, or until the chicken is cooked.
  3. Put the noodles in a large heatproof bowl, cover with boiling water and soak for 5 minutes, or until softened. Separate gently and drain.
  4. Add the noodles, coriander, lime zest and lime juice to the soup and serve immediately.

Nutrition information

Energy: 1391kJ (332 Cal)
Fat: 3.1g
Saturated fat: 0.9g
Carbohydrate: 40g
Fibre: 3.8g
Sodium: 1368mg

 
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Chickpea and vegetable salad

Chichpea-SaladPreparation time: 25 minutes + 30 minutes standing
Cooking time: 40 minutes
Serves: 4

Ingredients:
  • 250g of orange sweet potato, peeled and cubed
  • 1 red capsicum, halved, core removed
  • 2 slender eggplants, halved, core removed
  • 2 zucchinis, halved lengthways
  • 2 onions, quartered
  • Olive or canola spray
  • 300g tinned chickpeas, drained and rinsed
  • 1 tbsp chopped flat-leaf (Italian) parsley
Dressing
  • ¼ cup of fat0-free, Italian dressing
  • 1 garlic clove, crushed
  • 2 teaspoons of chopped thyme
Method:
  1. Preheat oven to 220º. Line two baking trays with baking paper and ;ay out the vegetables in a single layer. Lightly spray with oil.
  2. Bake for 40 minutes, or until the vegetables are tender and begin to brown slightly on the edges. Allow to cool. Chop the capsicum, eggplant and zucchini into pieces the put the vegetables in a bowl with the chickpeas and half the parsley.
  3. Whisk together the dressing ingredients. Season with freshly ground black pepper, then toss with the vegetables. Leave for 30 minutes then sprinkle with the rest of the parsley before serving.
Nutrition information
  • Energy: 752kJ (180 Cal)
  • Fat: 2.9g
  • Saturated fat: 0.3g
  • Carbohydrate: 25g
  • Fibre: 9g
  • Sodium: 236mg

Dietitians Tip
To save time and get organised prepare the roast vegetables while cooking your evening meal so you have plenty for lunches through the week.

Recipe is from 'Healthy Living with Diabetes,' a new recipe book that offers easy low GI recipes and lifestyle solutions.
Purchase your copy today from Diabetes SA.
Diabetes SA members: $21.50
Non-members: $27

 
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Spicy Bean Patties

Spicy-Bean-PattiesServes 6

Ingredients

  • 1 cup of cold, drained kidney beans or lentils
  • 1 cup of mashed potatoes
  • ½ cup of rolled oats
  • 1 slice of wholemeal bread, crumbed
  • 1 egg, beaten
  • ¼ tsp of chilli powder
  • ¼ tsp of ground cumin
  • ¼ tsp of ground coriander
  • 2 tbsp of lemon juice
  • 2 tbsp of chopped fresh parsley

Method

  1. Mix all ingredients together and form into patties.
  2. BBQ, grill or bake on a non-stick baking tray at 180º until lightly browned and heated through.

Serving suggestions

  • Serve as an alternative to a meat pattie on a wholegrain bun and lots of salad.
  • Serve with a simple side salad for a light meal.

Nutrition information (per pattie)

  • 446kj/106calories
  • 17g carbohydrate
  • 2g fat
  • 3g fibre
 
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Sam Talbot Cooking Demonstration From the International Diabetes Federation

The IDF is featuring cooking videos from around the world in it's lead up to world Diabetes Day November 14th.

Here is the first video featuring Sam Talbot.


 
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Beef and green vegetable stir-fry

beef-stir-fryServes 2

 

Ingredients

  • 2 teaspoons of olive oil
  • 100g lean rump steak, cialis trimmed and cut into strips
  • 2 garlic cloves
  • 1 small onion, chopped
  • 1 cup of green beans, chopped
  • 1 small zucchini, thickly sliced
  • 1 small bunch of bok choy
  • 2cm piece of ginger, finely grated
  • ½ tablespoon salt-reduced soy sauce
  • ½ table soon hoisen sauce

Method

  1. Heat half of the oil on a medium heat.
  2. Stir-fry the onion, garlic and beef until brown then set aside.
  3. Heat other half of oil on high. Stir-fry beans and zucchini until just tender.
  4. Return beef, onion and garlic to wok with ginger, sauces and bok choy. Stir-fry until bok choy starts to wilt.
  5. Serve with 1/3 of a cup of cooked rice.

 

 

 

 
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