Anneka Manning – author, food editor, home economist, mother of two and the founder of BakeClub – specialises in teaching the ‘why’ behind the ‘how’ of baking, giving home cooks the know-how, understanding and skill to bake with confidence and success, every time. She has written and contributed to a number of books, including popular titles such as The Low GI Family Cookbook (Hachette), and BakeClass (Murdoch Books).
TACOS
There’s nothing like Anneka Manning’s tasty tacos to get the family to feast on those budget-friendly, nutrition power packs – beans. To add a little heat to the occasion, add 1 chopped red chilli to the tomato sauce with the red kidney beans and paprika. Anneka makes her own tomato sauce (1 onion, a garlic clove and 2 cans diced tomatoes) and guacamole (1 avocado, lime juice, a garlic clove, 1 spring (green) onion, 1 tomato and coriander/cilantro. Makes 12.
2 cups tomato pasta sauce
2 x 300g (10oz) cans red kidney beans drained and rinsed
1 teaspoon mild paprika
Freshly ground black pepper, to taste
12 taco shells
½ iceberg or cos lettuce, shredded
2 carrots, scrubbed, coarsely grated
1½ cups coarsely grated reduced fat cheddar cheese
1 cup guacamole
Place the tomato sauce in a medium saucepan. Add the red kidney beans and paprika and bring to a simmer over medium heat. Simmer for 10 minutes or until thick. Taste and season with pepper. • Transfer the red kidney bean mixture to a serving bowl. Place freshly ground black pepper, on the table with the taco shells, lettuce, carrots, cheese and guacamole for everyone to assemble their own tacos.
Per taco Energy:
1035 kJ/ 250 cals; Protein 11 g; Fat 12 g (includes 5 g saturated fat; saturated : unsaturated fat ratio 0.7); Available carbohydrate 22 g; Fibre 6 g
REVERSING DIABETES
The latest research into type 2 diabetes shows that for some people it's possible to put diabetes into remission and for others they can prevent or at least delay the complications of diabetes. Reversing Diabetes published by Murdoch Books explores what these findings mean. Drawing on over 20 years of clinical experience as an Accredited Practising Dietitian, Dr Alan Barclay combines the highest quality evidence about the nutritional management and prevention of diabetes into one easy-to-read book with 70 delicious recipes.
TARRAGON CHICKEN AND BEANS
Serves 4 • Preparation 15 minutes • Cooking 35 minutes
Olive oil spray 4 x 120g (4oz) boneless, skinless chicken thigh fillets, fat trimmed
2 red onions, cut into wedges
2 celery stalks, sliced
½ cup dry white wine
1 small handful tarragon leaves, plus extra leaves and flowers to serve
2 x 400 (14oz) cans no-added-salt borlotti beans, rinsed and drained
½ cup reduced-fat evaporated milk or equivalent
1 cup frozen peas, thawed
400g/14oz broccolini, steamed
Spray a large heavy-based saucepan with olive oil and place over medium heat. Cook the chicken for 2 minutes on each side or until browned. Transfer to a plate. • Add the onion wedges and celery to the pan and cook, stirring, for 2 minutes or until the onions have softened. Pour in the wine and stir until combined. Return the chicken to the pan, cover and cook for 15 minutes or until the chicken is cooked through. • Add the tarragon leaves, borlotti beans, evaporated milk and peas to the pan and cook for 10 minutes or until the sauce is thickened and heated through. • Sprinkle the chicken and beans with the extra tarragon and serve with the broccolini.
Per serve
2465kJ/586 calories; 50g protein; 12g fat (includes 4g saturated fat; saturated : unsaturated fat ratio 0.5); 63g carbohydrate (includes 10g sugars and 53g starches); 14g fibre; 200mg sodium; 1800mg potassium; sodium : potassium ratio 0.11
YOTAM OTTOLENGHI AND SAMI TAMIMI’S JERUSALEM
Yotam Ottolenghi and Sami Tamimi’s Jerusalem (Random House) is available from good bookshops and online. “I have to say this cookbook is like having a bible of nutrient-dense, low GI recipes. It makes eating the healthy, low GI way deliciously easy.” – Prof Jennie Brand-Miller.
ROASTED CHICKEN WITH JERUSALEM ARTICHOKE AND LEMON
The combination of saffron and whole lemon goes exceptionally well with the nutty earthiness of the Jerusalem artichokes, a veg that has nothing to do with Jerusalem or globe artichokes. They are sunchokes (and a member of the same family as sunflowers) and their sweetly succulent tubers were cultivated by Native Americans long before any European foot plonked itself down in the New World. They have their devotees, but many people dodge them because their windy reputation is extremely well deserved—they are rich in a soluble fibre called inulin that we can’t digest, but our gut bacteria can and do with gusto (and share their enthusiasm). They are so rich in inulin, they are one of the main commercial sources (chicory root is the other). Tip: An easy way to scrape Jerusalem artichokes is to use a teaspoon Serves 6
450g (about 1lb) Jerusalem artichokes, peeled or scraped and cut into six lengthways (1.5cm/½ in thick wedges)
3 tablespoons (45ml) lemon juice
8 chicken thighs, on the bone with the skin on, or a medium whole chicken, divided into four
12 banana shallots, peeled and halved lengthways
12 large garlic cloves, sliced 1 medium lemon, cut in half lengthways and then into very thin slices
1 teaspoon saffron threads
3 tbsp olive oil
⅔ cup (160ml) cold water
1½ tbsp pink peppercorns, slightly crushed
10g (⅓oz) fresh thyme leaves
40g (1½oz) tarragon leaves, chopped
2 teaspoon salt
½ teaspoon black pepper
Put the Jerusalem artichokes in a medium saucepan, cover with plenty of water and add half the lemon juice. Bring to the boil, reduce the heat and simmer for 10–20 minutes, until tender but not soft. Drain and leave to cool. • Place the Jerusalem artichokes and all the remaining ingredients, excluding the remaining lemon juice and half of the tarragon, in a large mixing bowl and use your hands to mix everything together well. Cover and leave to marinate in the fridge overnight, or for at least 2 hours.
Preheat the oven to 240°C/220°C (400°F) Fan/Gas Mark 9. • Arrange the chicken pieces, skin-side up, in the centre of a roasting tin and spread the remaining ingredients around the chicken. Roast for 30 minutes. Cover the tin with foil and cook for a further 15 minutes. At this point, the chicken should be completely cooked. • Remove from the oven and add the reserved tarragon and lemon juice. Stir well, taste and add more salt if needed. Serve at once.
Per serve (one chicken thigh)
3375 kJ/ 805 calories; 61g protein; 59.5g fat (includes 18g saturated fat; saturated : unsaturated fat ratio 0.43); 10g available carbs (includes 3.5g sugars and 6.5g starch); 5g fibre; sodium : potassium ratio 0.7