This diabetic main course features soluble-fiber-rich lentils which help to stabilize blood sugar levels. Fiber-packed legumes such as lentils can help to maintain steady blood glucose levels while providing slow-burning energy, which is beneficial to those diagnosed with hypoglycemia, diabetes or insulin resistance.
If you’re not concerned with keeping the fat content of this dish low, you can stir ½ cup finely grated parmesan into the mash before baking the cottage pie.
Preparation time 10 minutes
Cooking time 45 minutes
Serves 4
Lentil Cottage Pie Recipe | Diabetic Main Meal Recipes
Ingredients :
800g medium new potatoes, quartered
2 tablespoons low-fat dairy-free spread
1 medium brown onion (150g), chopped finely
1 clove garlic, crushed
415g can crushed tomatoes
1 cup (250ml) vegetable stock
1 cup (250ml) water
2 tablespoons tomato paste
1/3 cup (80ml) dry red wine
2/3 cup (130g) red lentils
1 medium carrot (120g), chopped finely
½ cup (60g) frozen peas, thawed
2 tablespoons worcestershire sauce
1/3 cup coarsely chopped fresh flat-leaf parsley
Method :
- Boil, steam or microwave potato until tender; drain. Mash in large bowl with half the spread.
- Melt remaining spread in deep medium frying pan; cook onion and garlic, stirring, until onion softens. Add undrained tomatoes, stock, the water, paste, wine, lentils and carrot; bring to a boil. Simmer, uncovered, 15 minutes, stirring occasionally. Add peas, sauce and parsley; cook, uncovered, 5 minutes.
- Preheat oven to 220°C/200°C fan-forced.
- Spoon lentil mixture into shallow 1-liter (4 cup) ovenproof dish. Spread potato mash on top. Bake, uncovered, 20 minutes. Stand pie 10 minutes before serving.
Nutritional facts per serving :
1341 kJ (320 cal); 7.2g total fat (1.2g saturated fat); 45.1g carbohydrate; 11.3g fiber; high GI
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