Servings: 4 people
Carbohydrate Serves: 3 per person
(1 carbohydrate serve = 15 grams of total carbohydrate)
This is one small step for man but one giant leap for gestational diabetes cooking. I’ve cooked up a gestational diabetes friendly curry using evaporated skim milk and a dash of coconut essence instead of using light coconut milk. This results in a massive 38g/ 1.4 ounces less fat! Although the 48g/ 1.7 ounces of carbs in the can of evaporated skim milk still needs to be counted, reducing the fat is a much healthier option. Too much fat in your diet can increase weight gain and makes it harder for your insulin to work properly. (Main carbohydrate containing ingredients are listed in bold.)
- 1 tablespoon light olive oil
1 brown onion, cut into thin wedges
1 tablespoon of finely grated ginger
1 tablespoon green curry paste (ready-made from supermarket)
1 x 375ml/ 12.5 fl oz can evaporated skim milk
1 tablespoon coconut essence
1 tablespoon fish sauce
500g/ 1 pound of chicken breast, cut into strips
2 cups cooked diced pumpkin
200g/ ½ pound of green beans, trimmed, cut into 3cm/ 1.2″ pieces
8 yellow squash, quartered
1 lime, finely zested and juiced
2 cups cooked Doongara rice
Fresh coriander to serve
Cooking tip: You do not want to let your curry boil or bubble at any time once you’ve added the evaporated milk otherwise the milk will separate and go gluggy. Don’t get any hotter than a gentle simmer at any time. In this way your chicken will also come out poached and tender. And pre-cooking your pumpkin before adding it to the curry means you won’t need to turn up the heat.
Heat oil in a large saucepan over medium-high heat. Cook onion and ginger for a few minutes, stirring occasionally. Add curry paste and cook for 1 minute until fragrant.
Reduce heat to very low and stir in evaporated skim milk, coconut essence, fish sauce and chicken. Simmer on very low heat for 5 minutes or until chicken is almost cooked.
Now add pumpkin, green beans and squash. Cover and continue to cook on very low heat for another 5 minutes until squash and beans are no longer completely raw.
Meanwhile, cook rice according to packet directions.
Before serving, stir lime rind and lime juice into curry. Serve curry on rice and top with coriander.
Please note: To remain within the carb allowance serve only 1/2 cup of cooked rice per person.