Wednesday, 27 June 2012

Five Spice Meatballs in Plum Sauce

I have recently had a few people ask for some diabetes friendly recipes. Diabetes seems to be one of those problems that has become increasingly common in Australia.
I am far from an expert on diabetes and I would hate to give anyone the wrong info. In the spirit of giving everyone a helping hand in the kitchen I headed over to my Mums and borrowed a bunch of Diabetic Living magazines. To learn more about diabetes click on over to the Diabetes Australia website.

The one thing I am surprised about (excuse my ignorance) is how "normal" diabetic food is. There were no special ingredients or major adjustments to recipes. In fact many of the recipes are just good healthy food. Food that many of us should be eating whether you have diabetes or not.

So with the help of gorgeous little DJ, I made this super delicious and unbelievably quick diabetes friendly recipe.  You will notice that I have used white rice but I do know that brown rice is a much healthier option.

Serves: 4        Prep Time: 15 mins       Cooking time: 20 mins
Ingredients:
Olive oil spray
1 brown onion - finely diced
2 tsp fresh ginger
1 tsp Chinese five spice
600gm lean beef mince
1/3 cup SPC Plum Sauce
2tbs rice wine
1 tbs salt reduced soy sauce
Cooked brown rice to serve
Steamed asian greens to serve

Method:
1. Heat a large fry pan over medium high heat. Lightly spray with olive oil. Add the onion. Cook, stirring, for 5 minutes or until onion has softened. Add the ginger and five spice. Cook for a further minute until fragrant. Tip onion into a large bowl and set aside for 5-10 minutes to cool slightly.
2. Add the mince to the onion. Season with salt and pepper. Using your hands, combine the mixture well. Roll heaped teaspoons of the mixture into balls. Place on a plate until all the mince is rolled.

3. Return the large fry pan over medium high heat. Spray lightly with olive oil. Add the meatballs and cook for approximately 8-10 minutes until browned and cooked through.
Combine the rice wine, soy sauce and plum sauce in a jug. Pour over the meatballs. Bring to a boil, reduce heat and simmer until the sauce reaches a slightly sticky consitancy and has coated the meatballs well.

4. Spoon meatballs over rice, drizzle over remaining sauce. Serve with steamed asian greens.

Nutrional Info:
Fat total: 6.00g
Saturated Fat: 2.50g
Energy: 1045kj
Carbohydrate total: 15.00g
Carbohydrate sugars: nil
Sodium: nil

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