Not feeling like cooking tonight after a busy and tiring day. But put dinner on the table I must – particularly as the Type-II diabetic member of the household must follow a regular and healthy eating plan. The whole family can eat the same meals and everything cooked in one-dish is a quick way to get a meal to the table. By no means an expert, I am now used to making sense of the nutritional numbers on food labels and I make sure there are suitable packets and tins of convenience food staples in the pantry. My garden vegetables and herbs provide that vital fresh green element. It is important to reduce fat, not add salt and to enhance flavour with herbs and spices.
Blood glucose levels are directly affected by the kind and amount of carbohydrate foods eaten. Non-starchy vegetables like aubergine, chilli, onions, pumpkin, silverbeet or swiss chard and zucchini are less likely to raise blood glucose levels. One tip I picked up at at a diabetic dietary seminar was to decide the kind of carbohydrate and then to build the dish around that. Wild and long grain rice would be the ¼ plate serve of carbohydrate. Tonight’s ¼ plate serve of protein was diced lean lamb.
Tonight’s recipe, if it can be called that, made about 5 to 6 servings. We eat off small dinner plates – a dietary portion control tip. Flavours and quantities were decided at random as I cooked, using whatever was to hand in the fridge and on the shelf.
Lightly spray the cooking surface of an electric frypan with Canola oil. Preheat the frypan.
Sauté 1 large chopped onion, 1 finely chopped yellow chilli and 1 heaped teaspoon each of crushed garlic and ginger pastes.
Add 1 teaspoon each of ground cumin, turmeric, cinnamon, cloves, fenugreek, cardamom, dried coriander flakes and ¼ teaspoon of cayenne pepper. Stir and continue to sauté for about 1 minute.
Brown about 500 grams of diced lamb that has been trimmed of excess fat. Stir in about 2 cups of peeled, diced pumpkin and 1 medium diced aubergine.
Add 250ml no-added salt vegetable stock. Stir and simmer for about 30 minutes.
Dice 1 large zucchini and shred several leaves of silverbeet or swiss chard. Add to the meat mixture and simmer for 5 to 10 minutes.
Stir in and gently heat through 165ml coconut cream (no additives).
Taste and adjust flavours as desired.
Microwave pre-cooked wild and long grain rice according to instructions on packet.
Serve and enjoy.