From Helen’s Kitchen

An archive of of well tested recipes that have been gathered over 40 years of married life! Some are originals, others have been found in books & on the web (both often modified) with a special emphasis on diabetic needs. Please read further if diabetic recipes are of particular interest.

Asparagus with Curry Hollandaise

2 bunches asparagus

¼ cup water

15 grams butter

1 tablespoon plain flour

1 teaspoon curry powder

2 tablespoons lemon juice

1 teaspoon french mustard

300 ml carton thickened cream

30 grams butter, extra

Place asparagus in shallow dish with water, cover, microwave on HIGH for 5 minutes. Leave covered to keep hot while making the sauce.

Place 15 grams butter in bowl, microwave on HIGH for 30 seconds until melted. Stir in flour, curry powder, lemon juice and mustard, then cream. Microwave on HIGH 5 minutes. Beat well with a wire whisk until smooth. Gradually beat in the extra 30 grams of butter. Serve immediately with the asparagus. Re-heat asparagus for 1 minute on HIGH if it has cooled too much.

- Women’s Weekly Microwave Cookbook

Avocado Pork Deluxe

Tamborine Mountain is an Avocado freak’s Paradise. Here is one tasty use for Avocado

4-6 Pork Loin Medallions / Loin Chops

1 ½ teaspoons butter

 

Topping:

Salt & Pepper

1 small white onion, finely chopped

1 medium ripe avocado, mashed

6 drops Tabasco sauce

½ cup soft stale bread crumbs

1 (or 2) rashers of bacon, chopped

Season pork with salt and pepper and lightly fry in melted butter until just seared on both sides. Place on griller tray.

Lightly fry onion in pan drippings until soft. Spoon into basin with mashed avocado, Tabasco sauce, bread crumbs, salt and pepper. Spread over Pork Medallions. Sprinkle with chopped bacon and grill for about 10 minutes at low temperature.

- Australian Pork Marketing Board

Barbecued Atlantic Salmon Steaks (D)

4 Atlantic Salmon steaks

 

Baste

2 tablespoons melted butter

Juice of 1 lemon

2 tablespoons freshly chopped dill

Salt & freshly grated pepper

Melt butter and combine with other baste ingredients.
Pre-heat BBQ grill to about medium heat.
Baste both sides of the Salmon steaks and place on well oiled BBQ grill.
Grill on each side for 2-4 minutes (depending on thickness, the heat of the BBQ, and how rare you like it) turning carefully with a spatula/ slice.
Baste liberally and frequently while cooking.

Serve topped with sprigs of fresh dill, foil roasted potatoes topped with sour cream & chives (or a good potato salad, creamed mashed potatoes, sautéed chat potatoes. or any form of potatoes cooked in a creamy sauce), and Dilly Tossed Salad.

If there’s any left over it’s great cold for lunch the next day - IGG.
or on toast for breakfast - HS.

Nutrition (depends on the size of the salmon fillet): typically 1260 kj (300 cal) / carbohydrate <1.0 g

(D) “suitable for diabetics”

Barbecued Barramundi (D)

4 Fillets of barramundi, preferably still with skin on

 

Baste

2 tablespoons melted butter

Juice of 1 lime

2 tablespoons freshly chopped basil

½ clove garlic crushed

Salt & freshly grated pepper

Melt butter and combine with other baste ingredients. Baste the barramundi fillets with some of the mixture about 5-10 minutes before barbecuing (not too long before as the lime juice will start “cooking” the fish).
Pre-heat BBQ grill, turn down to medium heat and oil/butter the grill well. Place barramundi fillets on the BBQ grill skinless side down first.
Grill for 3-6 minutes and baste while cooking - I allow the grill to flame a bit during and after basting to slightly char the fish; we like the additional flavour.
Turn carefully to skin side down with a spatula and continue cooking and basting for a further 3-6 minutes. Timing will depend on thickness of fillets. Thick fillets could take up to six minutes a side depending on the temperature of your grill. The fish is cooked when a fork will easily separate the fish flakes, but be careful not to overcook it!
Great with sautéed chat potatoes and Mango Salad or a salad with lemon dressing.

NOTE 1: The barramundi does tend to fall to pieces a bit (especially if you can only get the skinned fillets), but who cares when it tastes this good! It is particularly good with steaks from the larger wild barramundi which have a stronger flavour (East Coast season is from the beginning of February to the end of October - the Gulf season is more variable).

NOTE 2: Particularly nice if you use Thai basil. The purple basil is quite nice too.

This would probably work just as well with Murray River Cod, freshwater Perch, or even Snapper - IGG.

Nutrition (depends on the size of the fish fillet): typically 690 kj (164 cal) / carbohydrate <1.0 g

(D) “suitable for diabetics”

Barbecued Beef Fillet (D)

Love hot or chilled whole beef fillet? Try one done this way:

Stick some little holes in it with the point of a sharp knife and insert some slivers of garlic. Rub it all over with with a grainy mustard, fresh cracked pepper and salt. Grab quite a few long pieces of fresh oregano, rosemary, or thyme and insert them in the open section and tie it all firmly with string in 3 places (or if it is a more ‘solid’ fillet, space the herb sprigs around the fillet and tie them on). Stand for 30 minutes.

Melt plenty of butter in a disposable aluminium roasting dish on the BBQ. Toss in the beef and brown all over. Reduce heat to low/medium low on one or two burners and cook with the hood open. Adjust heat to keep the fat simmering. Keep turning every 3-7 minutes. Takes 35-80 minutes depending on the size of the fillet: 35 minutes for a small 1½ inch thick fillet (tender and juicy, ideal for a romantic dinner for two!); about 45 minutes for a 2 inch thick fillet; 80 minutes for a 3 inch+ thick fillet - this is for a rare joint - use a meat thermometer to check, or, with a bit of experience, gently prod the joint with the BBQ tongs to test the texture of the cooked meat (see here). You can also do some vegetables in the pan, but cut them small - it is a relatively short cooking time. Most importantly, take the meat off the heat when it is nearly done and let it rest while you finish cooking the vegies, then pour off the excess fat and make some delicious gravy.

Alternatively you can do the fillet directly on the hot plate - lovely crust on the meat, but no gravy or vegies!

Or you can do it with the hood down - about 30-40 - minutes. This way you can use a smoke ‘pouch’ with your favourite smoke combo to add another nuance to the result.

Lovely done any way, eaten hot or cold!

(D) “suitable for diabetics” - Allow yourself a bit of gravy! - IGG

Beaut Beef Stroganoff (D)

Ingredients

2 tablespoons olive oil

350 g beef steak, e.g rump or eye fillet, cut into strips

1 large brown onion thinly sliced

1 clove garlic, very finely chopped

300 g Brown Swiss Mushrooms sliced

2 tablespoon dry sherry

80 ml of good beef or vegetable stock

1 teaspoon cornflour

130 g sour cream

2 teaspoons fresh thyme, chopped

¼ teaspoon nutmeg

½ teaspoon paprika

Pinch cayenne pepper

Cheesy Smoked Salmon Snacks

2 Ciabatta rolls (Verona Bakery’s are ideal)

150 - 175 grams Springs Smoked Tasmanian Salmon Portions (Nothing else compares!)

About ½ can of Asparagus pieces, drained

1 dessertspoon of capers drained and finely chopped

1 dessertspoon finely chopped fresh dill

2 or 3 spring onions finely chopped

Freshly grated pepper

Grated Tasty Cheese (or whatever cheese you like)

Break up salmon and mix in asparagus, capers, dill, spring onions and grated pepper.

Toast the crusty side of the rolls under a MEDIUM grill until lightly browned. Turn over rolls and carefully heat the split sides, keeping grill on MEDIUM - They do tend to burn easily!

Remove toasted rolls from grill, butter to taste, top with salmon mixture and return to grill tray. Sprinkle liberally with grated cheese and grill on MEDIUM with care until the cheese melts, bubbles and browns slightly.

CreamyScallops (D)

2 spring onions, thinly sliced

60 g butter

1 third each green & red capsicum cut in half & thinly sliced

1 clove garlic - crushed with heel of knife

Sprig of rosemary (1 long stem chopped into about 6 bits)

125 ml white wine (I use Jacob’s Creek Sauvignon Blanc)

125 ml Barambah pure cream / King Island cream (or a good double cream)

Salt & freshly ground black pepper to taste

500 g scallops with roe attached

30 g butter

Melt 60 g butter over medium heat and sauté scallops for 2 minutes on each side - Remove and cover with foil

Sauté the spring onions, garlic, rosemary and capsicum in the butter until partly cooked. Stir in wine and return to boiling. Once hot, add the cream, salt and pepper. Cook, stirring frequently, over medium-high heat until the sauce is reduced by about half. Remove garlic clove.

Stir in the scallops and simmer for about another 2 minutes. Add the remaining butter and stir until melted.

Serve over rice, noodles or mashed potatoes with a green salad of your choice

Nutrition (1 serve): 1220 kj (290 cal) / carbohydrate (all low GI) 4.8 g

(D) “suitable for diabetics”

Danish Roast Pork (D)

2 ½ kg “Porkaroast” with pocket

Olive oil

Coarse ground salt

½ teaspoon dried marjoram

100 grams dessert prunes, seeded

2 small Granny Smith apples, peeled, cored & sliced

1 clove garlic, crushed

6 whole cloves

Squeeze of lemon juice

Have butcher finely score the pork rind and insert a big pocket for stuffing. Put prunes and apples in a bowl. Mix in the whole cloves and crushed garlic and squeeze over the lemon juice. Pack filling into pork and secure in place with about 3 short metal or wooden skewers.

Rub oil over rind then rub in the coarse salt. Place pork rind down in baking tray. Add about ½ cup water and sprinkle marjoram over pork. Roast at 160C (325F) for ½ hour.

Turn pork rind side up, rub in more coarse salt and insert meat thermometer and roast for about 1½ hours or until thermometer reaches 75C.

Allow pork to stand 10 minutes before carving. Pour excess fat from pan and make (beautiful) gravy with the remaining juices.

This also goes well rotisseried over a BBQ.

(D) “suitable for diabetics”

- Australian Pork Marketing Board

Easy Rice Pilaf For Two (D)

1/3 cup finely chopped onion

1/3 cup thinly sliced celery

1/3 cup diced green capsicum

2 tablespoons butter

1 cup hot water

1 can (125 grams) mushroom pieces and stems or whole champignons cut in half

1/3 cup long grain rice

1 chicken stock cube

1 tablespoon soy sauce (optional)

Put onion, celery, capsicum and butter into a 1 litre microwave proof bowl. Cover and microwave on HIGH for 5 minutes.

Stir in rice until grains are well coated with the hot butter. Add mushrooms, chicken stock cube, soy sauce, and water. Stir well. Cover and return to microwave.

Cook on HIGH for 5 minutes then for a further 10 -12 minutes on MEDIUM. Stand for 5 minutes. Fluff well with a fork before serving.

Serves 2

NOTE: This is an ideal accompaniment for pork or beef spare ribs

Nutrition (1 serve): 900 kj (214 cal) / carbohydrate 27.7 g

(D) “suitable for diabetics” - OK, it’s pretty high in carbs, but maybe it’s what’s included with the rice or eaten with it that modifies the glucose absorption for me - IGG

- Sharp Carousel Microwave Cookbook

Korean Beef

4 - 6 slices eye fillet cut about 1 inch thick

Handful of sesame seeds

Salt

Marinade:

65 ml (¼ cup) sesame oil (Yes, it needs ¼ cup!)

3 tablespoons brown sugar

65 ml (¼ cup) soy sauce

2 tablespoons finely chopped shallots

2 cloves garlic, crushed

2.5 cm (1 inch) knob of ginger, freshly grated

Freshly ground black pepper

Place beef in a single layer in a large ceramic or glass dish. Mix all marinade ingredients together, pour over beef, cover securely and refrigerate over night. Turn the meat over several times.

Drain and reserve marinade. Bring meat and marinade back to room temperature (3 - 4 hours). Place beef on well oiled barbecue grill. Seal and cook to taste, basting frequently. Turn meat once only during cooking.

Scatter with sesame seeds, season with salt and serve.

- The Gourmet Barbecue

Layered Potato Casserole (D)

500 grams old potatoes, thinly sliced

2 onions, thinly sliced

3 large tomatoes, sliced

3 carrots, thinly sliced

½ cup chicken stock (or 1 chicken stock cube plus ½ cup of warm water)

30 grams butter (or a bit more)

Salt & freshly ground pepper

1 tablespoon chopped parsley

Line base of deep dish with some of the potatoes. Sprinkle with salt and pepper. Then add a layer of onion, carrot and tomato. Add another layer of potatoes with a sprinkling of salt and pepper..... repeat until all vegetables are used. Pour over stock. Dot with butter, cover and microwave on HIGH for about 25 minutes. Sprinkle with parsley before serving.

(serves 6 easily)

Nutrition (1 serve): 820 kj (195 cal) / carbohydrate 25.8 g

(D) “suitable for diabetics” - OK, it’s pretty high in carbs, but maybe it’s all the accompanying vegetables or what’s served with it that modifies the glucose absorption for me - IGG

- Woman’s Weekly Microwave Cookbook

Mignonettes of Beef (D)

Ingredients (for 4 persons):

4 pieces fillet steak

3 oz (100 g) butter or substitute

1 clove garlic

¼ teaspoon rosemary

2 tablespoons brandy

½ teaspoon french mustard

2 tablespoons cream

1 tablespoon chopped parsley

Season steaks with pepper. Heat 1 oz (30 g) of butter in pan, add steaks, cook quickly on both sides until cooked as desired - rare medium or well done. Remove steaks from pan, keep warm; drain off butter from pan.

Heat remaining butter in pan, add crushed garlic, rosemary, brandy, mustard, cream, and parsley (rest of ingredients!). Simmer gently until sauce is reduced by half; season with salt and pepper.

Return steaks to pan, turn once to coat with sauce. Serve immediately.

Note: Rosemary is not a traditional herb with beef. However, it goes well in this dish - particularly if you use fresh herbs - IGG

(D) “suitable for diabetics”

Moroccan Beef (for BBQ) (D)

4 rump or rib fillet steaks about 1 inch thick and trimmed of excess fat

Marinade:

1 Spanish onion, grated

4 tablespoons finely chopped parsley

2 tablespoons sour cream

1 teaspoon ground cumin seeds

¼ teaspoon cayenne pepper

½ teaspoon garam masala

Freshly ground pepper

Combine marinade ingredients and spread thickly over each side of steaks. Cover and refrigerate over night or at least 3 hours.

Barbecue steaks coated in marinade over hot coals until cooked to taste. Sprinkle with a little salt if desired.

(D) “suitable for diabetics”

The Gourmet Barbeque - Pip Bloomfield & Annie Mehra, Nelson

Onions à la Grécque

1 kilo whole small white onions, peeled

2 ½ cups water

1 ¼ cups dry white wine

3/4 cup sugar

½ cup raisins

4 tablespoons tomato paste

4 tablespoons vinegar (I use brown vinegar)

Salt & pepper

Chopped parsley

Combine onions, water, wine, sugar, raisins, tomato paste and oil in a large saucepan. Bring to the boil. Add vinegar plus salt and pepper to taste. Boil for about 40 minutes until onions are cooked. Chill overnight and garnish with fresh parsley before serving.

Serve with barbecued meats and sausages and watch the boys come back for seconds!

Orange Glazed Carrots

4 large carrots sliced thinly

¼ cup butter

1 tablespoon finely grated orange rind

1 teaspoon sugar

Combine all ingredients in a 1 litre casserole. Cover.

Cook in microwave oven on HIGH (100%) until carrots are tender, 4 to 6 minutes, stirring after half the cooking time.

Serves 4-6 people. Great with pork, veal or chicken.

- Sharp Carousel Microwave Cookbook

Oriental Fish (D)

4 Fillets of white fish (Snapper is ideal)

2 tablespoons lemon juice

2 small carrots, coarsely grated

2 zucchini, coarsely grated

2 bacon rashers, chopped

2 green shallots, chopped

3 teaspoons soy sauce

1 teaspoon grated ginger (“Gourmet Garden” ginger in a tube can be recommended for this recipe)

Remove bones and skin from fish, place in a single layer in a shallow dish, sprinkle with lemon juice. Combine carrots, zucchini, bacon, shallots, soy sauce and ginger, mix well, press firmly onto fish, microwave uncovered on HIGH about 14 minutes or until fish is cooked.

Serve with creamy mashed potatoes.

(D) “suitable for diabetics”

- Women’s Weekly Microwave Cookbook

Oriental Snapper (Whole - BBQ) (D)

Approx. 1.5 kg whole snapper (head on).

Rubbing oil mixture:

2 tablespoons Extra Virgin Olive Oil

1 teaspoon sesame oil

Filling:

2 tablespoons Soy sauce

1 tablespoon medium / dry sherry

1 teaspoon sesame oil

About a 1 inch long large fresh ginger piece, peeled, sliced very finely & chopped

1 garlic clove crushed

4 spring onions chopped reasonably finely

1 can bamboo shoots or sliced water chestnuts

Remove all fins & tail from snapper (prevents you and the foil from being punctured!). Score the fish nearly to the bone 3 or 4 times on each side. Rub the fish all over with the oil mixture. Place fish on 2 layers of heavy duty foil. Lift sides of foil & pour any remaining oil mixture over the fish.

Hold fish upright & place the filling mixture in the cavity. Carefully place fish on the side again & top with 2 more sheets of foil. Wrap into a well sealed parcel & cook on a medium BBQ grill for about 30 minutes, turning after 15 minutes.

Place the foil parcel on a large platter with raised lip. Open foil parcel, peel fish from bones & serve on plain rice. Scoop out the filling & place on top of the fish, then spoon over the juices from the foil & platter.

(D) “suitable for diabetics”

Pork Chops / Spare Ribs Oriental Marinade (D)

4-6 pork spare ribs or 2-4 pork chops

1 Medium onion, chopped roughly

1 Large clove garlic, chopped roughly

2 Tablespoons black malt vinegar

2 Tablespoons olive oil

1 Tablespoon sesame oil

2 Tablespoons soy sauce

1 Generous tablespoon of grated green ginger

Place onion, garlic & vinegar in blender or similar & chop until onion is in very small bits.

Mix together remaining ingredients then add the onion blend. Stir well to mix.

Spread meat in a single layer in a glass container with lid. Spread half the marinade onto the meat, then turn the meat and spread remaining marinade.

Cover & leave stand in fridge for about 3 hours, turning the meat a couple of times.

BBQ slowly until meat is cooked.

NOTE: You can also add ¼ teaspoon of 5-spice powder to the mixture for variation

(D) “suitable for diabetics”

- A Helen original!

Quick Mashed Potatoes for 2 (or 3 or even 4)

Peel 3 medium to large potatoes and chop each potato into about 10 pieces. Put in a bowl with about 3 tablespoons of water, cover and microwave on high for about 15 minutes. Check with fork to be sure they are fully cooked.

Drain any remaining water off, then mash with salt, lots of butter, a little milk and freshly grated pepper.

Quick Potatoes for 2

Ingredients:

6-8 small potatoes (chats or similar),

1/3 cup water,

2 tablespoons butter sliced,

2 tablespoons chopped parsley.

Puncture the potatoes all over deeply with a fork. Place in a single layer in a microwave proof dish. Add water and toss over the chopped parsley. Top the potatoes with slices of butter, cover and place in microwave oven.

Cook on HIGH for 8 minutes. Carefully turn each potato so that the upper side faces down into the butter and parsley mix. Cook on HIGH for a further 6 - 8 minutes, depending on the size of the potatoes. Test with a fork to ensure all potatoes are cooked.

Allow to stand for 2 or 3 minutes before serving.

We tend to have these with either the barbecued salmon or barramundi dishes above.

Salmon St Laurant (D)

Ingredients:

5 teaspoons gelatine

½ cup almost boiling water

2 x 210 gram tins best quality red salmon

2 tablespoons well drained capers, finely chopped

300 grams sour cream

2 teaspoons black malt vinegar

3 drops Tabasco sauce

1 tablespoon lemon juice

Salt & freshly grated black pepper to taste

 

Flake the salmon into a bowl, crushing any bones as you go. Add capers, salt and pepper. Mix sour cream with vinegar, Tabasco sauce and lemon juice. Dissolve the gelatine in the hot water then mix in the sour cream mixture. Fold in the salmon.

Spoon into a prepared mould, cover and refrigerate over night, or until fully set.

Turn out onto a plate and garnish with small sprigs of fresh dill if available.

Nutrition (per serve): 475 kj (113 cal) / carbohydrate 2.8 g

(D) “suitable for diabetics”

Salmon With Citrus Marinade (D)

2 teaspoons grated fresh ginger

1 clove garlic crushed

1-2 tablespoons honey

2 tablespoons soy sauce

1 tablespoon sesame oil

Juice of 1 lemon

Juice of 1 orange

Juice of 1 lime

¼ cup extra virgin olive oil

4 salmon fillets

!n a small bowl, mix together ginger, garlic, honey, soy sauce, juices, oil and hot pepper flakes. Pour the marinade over the salmon. Do this in a ziplock bag, glass or plastic container. Refrigerate for at least one hour turning a couple of times.

Prepare the grill and oil. Remove fish from the marinade and cook over medium heat until done, basting with marinade as you cook - 3-5 minutes per side for 1" thick fillets. For a nice grill effect turn the steaks on the sides for 30 seconds each at the end of cooking.

Nutrition (depends on the size of the salmon fillet): typically 1260 kj (300 cal) / carbohydrate <1.0 g

Serving Suggestion:

Serve on a base of mashed potato with chives stirred in after mashing plus a mixed tossed salad. Reserve a little bit of the marinade, strain it & add about 2 tablespoons of the strained marinade to the salad as a dressing. Toss well & serve

This marinade would probably go well with pork as well!

(D) “suitable for diabetics”

- A Helen original!

Sesame Ginger Prawns (for 2 or 3) (D)

Ingredients:

450 grams shelled green prawns

1 Tablespoon soy sauce

1 Tablespoon sherry (*or for an interesting slightly different taste - Chinese rice wine vinegar)

1 Teaspoon sesame oil

1 clove garlic minced finely

About 1 inch long stem of green ginger minced finely

*Optionally you can add a bare ¼ teaspoon of five spice powder

Spread prawns in a single layer in a flat bowl. Mix the other ingredients together and pour over the prawns, stirring to ensure all prawns are coated. Cover and refrigerate for at least 30 minutes, turning the prawns a couple of times during the stand time.

Bring the BBQ plate up to a medium heat, lightly oil the plate and toss on the prawns, making sure they are all flat on the plate. Cook for about 2 minutes then turn and cook for a further 2 minutes. Spoon over any remaining marinade while cooking. Adjust the heat and cooking time according to the size of the prawns - don’t overcook them! (You could of course use a thick bottomed frying pan, skillet or wok on the stove if you don’t want to use the BBQ)

Serve with your favourite bread and a fresh green salad with oriental style dressing.

* Our latest taste-tested variations!

(D) “suitable for diabetics”

- A Helen original!

Winter Vegetable Medley (D)

¼ cup butter

1 clove garlic minced

1 teaspoon dried oregano

½ teaspoon dried basil

½ teaspoon salt

Freshly grated pepper

2 medium zucchini

4 - 6 button squash

1 large tomato cut into 8 wedges

Place butter and minced garlic into a large covered casserole dish and microwave on high until butter is melted (about one to one and a half minutes).

Mix in oregano, basil, salt and pepper. Add zucchini and squash. Microwave on high for 8 - 10 minutes, stirring after half the cooking time.

Stir in the tomatoes and leave to stand for 2 minutes. (I usually reheat on high for a further 1 minute before leaving to stand).

Easily serves 4 people.

Nutrition (per serve): 500 kj (119 cal) / carbohydrate 6.6 g (mainly low GI)

(D) “suitable for diabetics”

Yummy Pork Crackling

I want to thank my wonderful hairdresser & dear friend Robyn Salisbury for giving me the secret of how to make perfect pork crackling:

FIRST:

Roast your pork with skin on in the traditional manner (see, for example, Danish Roast Pork in our Recipe Archive). When cooked, remove pork from the oven and carefully run a long, thin sharp knife between the rind & the fat. Remove all the rind & chop into chunks.

SECOND:

Place a few non overlapping chunks at a time on a flat microwave safe plate. Sprinkle with salt. Place in microwave & cook on high for around 1 minute, depending on the power & efficiency of your microwave as well as the amount of of pork you put on the plate. Check each batch to ensure that it has really crackled before doing the next one.

THIRD:

Serve up & enjoy the wonderful compliments!

Note: The fat splatters everywhere in the microwave, but DO NOT COVER the pork rind, unless you have one of those microwave splatter protectors that allows the steam to escape.

Zucchini Scramble (D)

3 or 4 medium zucchini, sliced

½ medium sized white onion, finely chopped

2 ripe tomatoes, coarsely chopped

1 tablespoon butter

1 tablespoon olive oil

2 big teaspoons fresh chopped parsley

½ teaspoon dried oregano

½ teaspoon dried basil

½ teaspoon salt

Mix zucchini & onion together in a microwave proof bowl . Microwave on HIGH for 6 minutes. Drain off excess water.

Toss herbs, salt butter & oil in with hot zucchini & stir through. Then add tomatoes & stir again. Microwave on HIGH for another 3-4 minutes, stirring after half the cooking time.

Serve with any hot grilled meats or toss over pasta, sprinkle with chopped cooked bacon pieces & freshly grated parmesan cheese.

Nutrition (per serve): 525 kj (125 cal) / carbohydrate 7.0 g (mainly low GI)

(D) “suitable for diabetics”