Making Carbs Count avocados

LIVINGLIVING

Recipe total is 124g carbs. If 4 servings

it's 30g carbs per person.

Carbohydrate information supplied by Cook

and Count Carbs from Health Apps.

Black and red stew

with avocado and

crème fraiche,

serves 4

Carb content

Ingredients

8 teaspoons rapeseed oil

1 large onion, chopped

1 large red pepper, deseeded, cut in strips

2 cloves garlic, crushed

2 red chillies, deseeded & finely chopped

2 teaspoons ground coriander

1 tablespoon sundried tomato paste

1 large ripe avocado, stoned, peeled, sliced 1 x 400g can chopped tomatoes

200mls (1/3 pint) tomato passata

Approx. 300mls (1/2 pint) water

1 x 400g black eye beans, drained

4 tablespoons crème fraiche (or yoghurt)

1 bunch fresh coriander, chopped

salt and freshly ground black pepper

Method

• In a large pan, heat the rapeseed oil. Add the onion and 2 tablespoons water.

Cover with a tight fitting lid and gently steam fry for 5/6 minutes until softened.

• Add the pepper, garlic, chillies and ground coriander and fry for a further 3 minutes.

Add the sun dried tomato paste.

• Stir in the canned tomatoes, passata and water. Season and bring to the boil.

Reduce the heat and simmer for 15 minutes, adding extra water if the soup

becomes too thick.

• Stir in the black eye beans and simmer for a further 10 minutes.

• To serve, stir in some coriander and ladle the soup into bowls. Swirl in a spoon or

two of each soup with crème fraiche and top with the avocado. Sprinkle remaining

coriander on the top.

Recipe from Fussels' and written by Lesley Waters.

hard, dribble some lemon juice on the

exposed flesh to stop it going brown put

the sides back together and keep in the

fridge checking on it daily to see if it has

ripened.

What to do with them

Mash them - take a ripe avocado and a

fork and scoop out the flesh into a bowl

and then gently mix. This can be the basis

of a guacamole or a dressing, or you can

literally put it on to your skin to give it a

boost.

A simple guacamole would involve

mashing three or four ripe medium

avocados to a chunky consistency in

a bowl, add a good squeeze of lemon

juice, a small amount of minced onion,

one ripe tomato, deseeded and diced,

a handful of chopped coriander and salt

and pepper to taste. You can add in some

chilli and chopped peppers if you wish.

Stir together and serve with tortilla chips

or vegetable sticks or crackers.

For a dressing, mix 50ml of olive oil,

25ml of water, the juice of one lemon as

well as the flesh of one ripe avocado, a

grind or two of salt and black pepper

and add a clove of garlic if you wish. Pop

everything in a blender apart from the oil

and water. Blend until smooth then slowly

add the oil to make an emulsion. Add

water to thin until you have a consistency

you are happy with for pouring.

And you can bake them. Open up an

avocado, take out the stone, place in a

baking dish and make sure both halves

are steady and flat so you can crack an

egg into the hole left by the stone. Grind

a little bit of salt and pepper over the top

and bake for around 15 minutes in a fairly

hot oven, or until the egg is cooked to

your preference.

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