Directly from the new CSIRO Low Carb Diabetes Daily Book, this easy-to-make recipe is full of plants but rich in protein.
When the weather starts to cool, or when you feel like you’re turning into a summer salad or pocket bowl, it’s helpful to have a comfortable recipe, but in the middle of the week you can rely on a healthy recipe. I can do it.
This pasta-free take is everyone’s favorite vegetable, the classic cauliflower pork meatballs and gnocchi combo sub.
In addition, it’s from the new CSIRO Low-Carb book, so you’ll find that it’s been vigorously tested for both health benefits and taste.
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For 4 people
Preparation time: 7 minutes, cooking time: 30 minutes
material
1 cauliflower crushed into florets
Minced lean pork 600g
2 tablespoons of extra virgin olive oil
Two thinly sliced golden shallots
3 pieces of garlic, sliced
1 tbsp smoky spice blend
2 tablespoons of white wine vinegar
1 1⁄2 cup (375 ml) tomato and basil sauce
1 cup (250 ml) low-salt chicken stock (see note)
Parmesan 60g, shaving
Rocket salad:
Rocket 4 cups (140g)
1 thinly sliced Lebanese cucumber
2 tablespoons of simple vinaigrette dressing
Method
Put half of the water in a medium-sized pot and reduce the heat to low. Add cauliflower and cook for 8-9 minutes, stirring occasionally, until tender. Drain and save.
In the meantime, take a tablespoon of minced pork and roll it into a bowl. Heat a teaspoon of olive oil over medium to high heat in a large frying pan (see note). Add the meatballs and cook for 6 minutes until the whole is browned. Transfer the meatballs to a bowl and set aside.
Add the remaining olive oil and shallot to the pan and cook for 3-4 minutes with stirring until soft and golden. Stir the garlic and smoky spice blend for 1 minute until fragrant. Add vinegar and use a spatula to scrape off the pork caught on the bottom of the pan.
Put all meatballs back in the pan, add tomato and basil sauce, stock and cook for 1-2 minutes with stirring. Add the cooked cauliflower and stir gently to mix.
To make a rocket salad, put all the ingredients in a bowl.
Divide the cauliflower “gnocchi” into four bowls, top with parmesan cheese and freshly ground black pepper, and serve with rocket salad.
Note
Before adding meatballs, it is important to wait for the oil in the pan to heat up. Otherwise, the meatballs will absorb the oil instead of being browned.
Commercially available chicken stock is very high in sodium. We recommend purchasing “Chicken Bros.”, which is a similar product and is sold in small quantities and has a low sodium content. Check the label to make sure that the stock contains less than 50 mg of sodium per 100 g.
This is an edited excerpt from CSIRO Low-Carb Diabetes Every Day by Professor Grant Brinkworth and Pennie Taylor. Published by Macmillan Australia, RRP $ 39.99. Photo by Rob Palmer.
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