Spanish eggs for diabetes cooking

SERVES 2   PREP 10 MINS    COOK 35 MINS  
Eggs are one of the few dietary sources of vitamin D and
also contain good amounts of protein and B-vitamins,
making this dish a great choice for a quick, healthy lunch.

1 tbsp olive oil
1 large red onion, diced
2 garlic cloves, crushed
or finely chopped
1/2 red chile, seeded and
finely chopped
1 small red pepper, seeded
and diced
14oz can cherry tomatoes
2 tbsp tomato purée
1/2 tsp smoked paprika
5fl oz (150ml) red wine
salt and freshly ground black pepper
4 large eggs
2 tbsp chopped fresh cilantro, to
garnish


1 Heat the oil in a nonstick frying pan. Add the onion and sauté over
medium heat for 2–3 minutes, then add the garlic, chile, and red pepper.
Continue to cook, stirring occasionally, for 3 minutes.
2 Add the tomatoes, tomato purée, paprika, and red wine. Season to taste.
Cook, uncovered, over medium heat for 15–20 minutes or until the mixture
begins to thicken.
3 Using the back of a tablespoon, make 4 egg-shaped hollows in the
tomato mixture and crack an egg into each hollow. Put a lid on the pan
and cook over low heat for 8–10 minutes, or until the eggs are done
to your liking.
4  Sprinkle with the cilantro and serve.

Source:The Diabetes Cookbook 2010

Yellow split peas with peppers and pea shoots for diabetes

SERVES 2   PREP 15 MINS    COOK 35 MINS  
Like all pulses, split peas provide good amounts of protein
and dietary fiber. They are also a low-GI food. Here they
are served as a tasty open sandwich

1 tbsp olive oil
1 small red onion, finely chopped
1 clove garlic, crushed or finely
chopped
3/4in (2cm) piece fresh ginger, finely
chopped
3oz (85g) yellow split peas
10fl oz (300ml) vegetable stock
1 red pepper, halved
2 slices pumpernickel or toasted rye
bread (about 1 3/4oz/50g per slice)
scant 1oz (25g) pea shoots (if
unavailable, use arugula or
watercress)

1 Heat the oil in a small saucepan and then scatter in the onion, garlic, and
ginger. Cook, stirring, for 1–2 minutes. Add the split peas and stock, bring
to a boil, then cover and reduce the heat. Simmer for 30–35 minutes or until
the split peas are very soft. Add a little more stock or water if needed.
2 While the split peas are cooking, prepare the red pepper: place the two
halves, skin-side up, under a hot broiler for 15–20 minutes or until the skin
is charred and black. Cover with a clean, damp dish towel—or place in a
plastic freezer bag—and allow to cool for 10 minutes. Remove the skin and
seeds from the pepper. Blot the pepper dry with paper towels, then slice it
into thick strips.
3  Place the pumpernickel bread on serving plates, spoon the split peas
over it, top with the strips of red pepper, and finish with the pea shoots.
COOK’S TIP
Pea shoots are the leaves of the garden pea plant, and are high in vitamin C. They
make an interesting alternative to traditional salad leaves—look out for them in
the supermarket.
source:The Diabetes Cookbook 2010