Counting carbs for the diabetic diet

LIVINGLIVING

The carb content of this dish in total is 90g

of carbohydrate. If four servings, then per

serving is 22.5g. Total protein is 60g so 15g

per serving.

Carbohydrate information supplied by

Cook & Count Carbs from Health Apps.

Quinoa salad with feta, tenderstem and pomegranate, serves 4

Carb content

Method:

1.cook the quinoa according to the

packet instructions (some just need

microwaving). Leave to cool.

2.meanwhile, the tenderstem can be

cut into small bite-size pieces and either

lightly steamed or boiled, until just tender

(4-5 minutes) and leave to cool.

3.heat a small frying pan and lightly toast

the pumpkin seeds until they are slightly

crunchy. Remove from the pan and leave

to cool.

4.once the quinoa and tenderstem are

cool, stir together along with the feta,

pomegranate seeds, herbs, tomato,

spring onions, olive oil and lemon juice.

Season with a little salt, (the feta cheese

will add a salty flavour) and a good twist

of black pepper. Toss together until

everything is combined and either serve

straight away or keep in the fridge.

Ingredients:

• 300g quinoa

• 200g pack Tenderstem broccoli

• 1 large handful of pumpkin seeds

• 200g feta cheese, crumbled

• Seeds from 1 pomegranate

• 1 large handful of mint leaves,

chopped

• 1 large handful of flat-leaf parsley,

chopped

• 3-4 ripe tomatoes, deseeded and

chopped

• 1 bunch spring onions, finely sliced

• olive oil and lemon juice to dress

This recipe is by Jo Pratt, who says, "I've

used quinoa as a super healthy substitute

to couscous or bulgur wheat. Not only is

this a lovely midweek masterpiece, it's

also fantastic to eat al fresco as part of a

picnic or 'al desko' as part of your working

lunch. Instead of feta you can experiment

with other crumbly cheeses."

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