counting carbohydrates in the diabetic diet


Love me tender

Tenderstem has its origins in Japan where

it was developed using classical plant

breeding techniques. It was developed

to combine the best eating qualities of

traditional broccoli and Chinese Kale

to create a sweet and tender stem

brassica with good texture. It has a mild,

distinctive flavour and a texture more akin

to asparagus than traditional broccoli. As

the name suggests, tenderstem is tender

from floret to stem so you can eat the

whole vegetable, unlike ordinary broccoli,

which tends to have a thicker stem. A

100g portion of tenderstem provides the

full daily requirement of vitamin C.

Lime and coriander chicken and Quinoa salad with feta, tenderstem and pomegranate

Tenderstem rice salad (opening page) (recipe by Jo Pratt)

200g Tenderstem, cut into 3cm lengths 300g Quinoa

400g Greek yogurt 200g pack Tenderstem broccoli

3 tbsp fresh chopped coriander, plus 1 large handful of pumpkin seeds

extra to serve 200g feta cheese, crumbled

15 Mint leaves cut into thin strips Seeds from 1 pomegranate

Juice and zest of 2 limes 1 large handful each of mint and parsley roughly chopped

4 cooked Chicken Breasts, sliced 3-4 ripe tomatoes, deseeded and chopped

500g cooked rice 1 bunch spring onions, finely sliced

80g toasted flaked almonds 3 tbsp extra-virgin olive oil

6 sliced green spring onions 3 tbsp lemon juice

1. Steam or boil the Tenderstem for 3-4

1.Cook the Quinoa according to the packet instructions. Leave to cool

minutes until tender.

in a large mixing bowl.

2. Meanwhile, mix together the yoghurt,

coriander, mint, lime juice and lime zest

2. Cut the Tenderstem into small bite-size pieces and either lightly

and leave to infuse for a few minutes.

3. Put the chicken, rice, cooked steame or boil until just tender then leave to cool.

Tenderstem, almonds and spring onions

in a large mixing bowl and season. Add 3. Heat a small frying pan and lightly toast the pumpkin seeds until they

the yoghurt dressing and combine the are slightly crunchy. Remove and cool.

ingredients together.

4. Serve with a sprinkling of chopped 4. When cool, stir all the ingredients together. Season with a little salt

coriander. and pepper.


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