Diabetic Living Australia

Stress-less COOKING

Make ahead

Follow directions up to the end of step 2. Cool slightly. Freeze in a 1L (4 cup) freezerproof container for up to 1 month. To reheat, bring 60ml (¼ cup) water to the boil in a deep frying pan. Add frozen sauce. Cover and cook over medium heat, stirring to break up the mixture, for 10 minutes. Bring to the boil. Continue from Step 3.

How our food works for you see page 76

NUTRITION INFO

PER SERVE 1550kJ, protein 19g, total fat 14g (sat. fat 3g), carbs 37g, fibre 8g, sodium 408mg

Carb exchanges

GI estimate medium

Gluten free

PRAWN AND SAUSAGE JAMBALAYA

PREP TIME: 30 MINS

COOK TIME: 35 MINS

SERVES 6 (AS A MAIN)

2 Tbsp olive oil350g Peppercorn Extra Lean Beef Sausages2 large green capsicums, chopped2 brown onions, chopped3 stalks celery, sliced6 cloves garlic, crushed400g can no-added-salt chopped tomatoes1 tsp smoked paprika1 tsp dried oregano1 tsp dried thymeFreshly ground black pepper¼ tsp chilli flakes60ml (¼ cup) dry white wine2 tsp light margarine350g green prawns, peeled and deveined with tails left intact2 x 250g pkts cooked brown rice, heatedCelery leaves, to serve (optional) Lemon wedges, to serve

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