Three low-carb recipes everyone will love from the CSIRO
New research from around the world suggests low-carb diets are a healthy way to manage weight gain and type 2 diabetes.
Following the success of earlier low-carb cookbooks, the CSIRO has released its third low-carb title in the series, the CSIRO Low-Carb Diet Quick & Easy cookbook.
Here are three recipes to get you cooking.
Almond-crusted chicken and broccoli bake
Serves: 4
Preparation: 20 minutes
Cooking: 15 minutes
INGREDIENTS
1 red onion, chopped
2 zucchini, cut into 1cm pieces
300g small broccoli florets
600g lean chicken breast strips, seasoned with pepper
1 teaspoon dried mixed herbs
1 tablespoon olive oil
lemon wedges, to serve
Almond crust
80g almond meal
2 tablespoons finely chopped chives
finely grated zest and juice of 1 large lemon
80g cheddar, finely grated
METHOD
Preheat the oven to 220C (200C fan-forced). Line a large shallow baking dish with baking paper.
To make the almond crust, combine all the ingredients in a bowl and season with freshly ground black pepper.
Mix together the onion, zucchini, broccoli, chicken, dried herbs and oil and season with freshly ground black pepper. Spread evenly over the prepared tray and sprinkle with the almond crust. Roast for 15 minutes or until golden and the chicken is cooked through.
Divide the chicken mixture among plates and serve with the lemon wedges.
Lamb paprikash with soured zoodles
Serves: 4
Preparation: 25 minutes
Cooking: 20 minutes
INGREDIENTS
2 tablespoons olive oil
600g lean lamb backstrap, seasoned with pepper
½ red onion, finely chopped
2 tablespoons sweet paprika
2 teaspoons fresh garlic paste
1 large red capsicum, seeded and thinly sliced
1 tablespoon salt-reduced tomato paste
1 x 400g tin chopped tomatoes
2 cups (500ml) salt-reduced beef stock
2 tablespoons red wine vinegar
1 bunch English spinach, leaves torn
flat-leaf parsley leaves, to serve
Soured zoodles
200g reduced-fat natural yoghurt
finely grated zest and juice of 1 small lemon
½ red onion, finely chopped
2 x 250g packets fresh zucchini spaghetti (zoodles)*
METHOD
Heat 1 tablespoon oil in a large, deep non-stick frying pan over high heat. Add the lamb and cook for 3 minutes each side for medium. Transfer to a board.
Heat the remaining oil in the pan. Add the onion, paprika, garlic paste and capsicum and cook, stirring, for 2 minutes. Add the tomato paste, tomatoes and stock. Bring to the boil and cook, stirring occasionally, for 10 minutes or until the sauce has reduced by half. Add the spinach and stir until just wilted. Season with freshly ground black pepper.
Meanwhile, to make the zoodle dressing, whisk together the yoghurt, lemon zest and lemon juice in a bowl. Add the onion and zucchini spaghetti (zoodles) and toss to combine. Season with freshly ground black pepper.
Divide the tomato mixture among plates. Slice the lamb, then arrange on top. Sprinkle with the parsley leaves and serve with the soured zoodles.
*If zucchini spaghetti is unavailable at your local supermarket, make your own zucchini ribbons with a peeler or spiraliser.
Sumac beef and zucchini mint salad
Serves: 4
Preparation: 15 minutes
Cooking: 10 minutes
INGREDIENTS
2 tablespoons olive oil
600g trimmed beef topside
1 tablespoon sumac
500g small tomatoes
Zucchini mint salad
4 zucchini, thinly sliced into rounds
⅓ cup (80ml) white wine vinegar
2 spring onions, white and green
parts thinly sliced
1 cup small mint leaves
80g reduced-fat feta, crumbled
METHOD
Preheat a barbecue chargrill plate to high.
To make the zucchini mint salad, mix together all the ingredients in a bowl and season with freshly ground black pepper. Set aside, tossing occasionally.
Combine the oil, beef and sumac in a bowl and season with freshly ground black pepper. Add the beef mixture and tomatoes to the chargrill plate and cook, turning occasionally, for 8 minutes or until the meat is cooked to medium. Transfer the beef to a board, and the tomatoes to a plate.
Arrange the zucchini salad on a platter. Slice the beef and place on top, then scatter with the tomatoes and serve.
This is an edited extract from The CSIRO Low-Carb Diet Quick & Easy cookbook by Professor Grant Brinkworth and Dr Pennie Taylor. Macmillan Australia, RRP $34.99.