Enjoy food SIZZLING RECIPE CARD BEEF FAJITAS. TIP: Fold one end of your tortilla in as you roll it up, so the filling doesn t drip out

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1 RECIPE CARD SIZZLING BEEF FAJITAS Enjoy food Helping families with diabetes shop, cook and eat TIP: Fold one end of your tortilla in as you roll it up, so the filling doesn t drip out In partnership with

2 SIZZLING BEEF FAJITAS Serves 4 2½ portions of fruit & veg per serving prep: 15 minutes cook: 12 minutes For the fajitas: 350g lean beef stir-fry strips ½ tsp paprika 1 tbsp sunflower oil 2 onions, cut into wedges 1 red and 1 yellow pepper, cut into strips 1 courgette, cut into strips 1 heaped tsp ground cumin 1 heaped tsp oregano ½ tsp chilli flakes pinch salt 2 tbsp water 1 pack of 8 wholemeal tortilla wraps shredded lettuce or mixed leaves, to serve For the salsa: 3 4 ripe tomatoes, chopped large handful fresh coriander, roughly chopped grated zest and juice of a lime 1 tbsp olive oil For the soured yogurt: 4 heaped tbsp 0% fat Greek yogurt 1 tbsp lemon juice 1 Mix together the salsa ingredients. In a separate bowl, make the soured yogurt and put both to one side. 2 Mix the beef with the paprika. Add oil to a pan, then add the beef and cook for 2 minutes. 3 Add the onion, peppers and courgette, and stir for another 2 minutes. Then, add the cumin, oregano, chilli flakes and salt, and carry on cooking for 4 5 minutes, stirring regularly. 4 Add the water to the pan and mix well. Put the lid on the pan and turn the heat down really low to keep it hot. Add a little more water if it starts sticking to the pan. 5 Meanwhile, warm the tortillas in a dry frying pan over a medium-low heat. (Just add the whole stack and turn them regularly so each one gets in contact with the hot pan.) 6 Serve everything together, with the lettuce or leaves. Per serving of 2 wraps (472g): 455Kcal 29.5g protein 47.2g carbs ( 13.2g sugars) 18.7g fat ( 5.4g saturates) 1.5g salt For more delicious and healthy recipes go to B Credit: Diabetes Balance magazine

3 RECIPE CARD AUBERGINE & COURGETTE PARMESAN BAKE Enjoy food Helping families with diabetes shop, cook and eat TIP: Swap Parmesan cheese with Grana Padano, which is slightly cheaper and tastes just as good In partnership with

4 AUBERGINE & COURGETTE PARMESAN BAKE Serves 4 4½ portions of fruit & veg per serving prep: 30 minutes cook: minutes 2 large aubergines (700g approx), cut into 1cm-thick discs 2 courgettes, cut into ½cm-thick strips 1 tbsp olive oil 1 onion, finely chopped 1 red pepper, finely chopped 2 3 cloves garlic, crushed 1 heaped tsp dried oregano 1 x 400g can chopped tomatoes 50g Parmesan cheese, finely grated 120g reduced-fat mozzarella, thinly sliced ½ tsp salt coriander, chopped 1 Preheat the oven to 180 C/gas 4. Grill the aubergines and courgettes until lightly browned on each side. 2 Meanwhile, add the oil to a pan with the onion, stirring occasionally for 5 minutes. Next, add the red pepper, stirring regularly for another 5 minutes. 3 Mix in the garlic, oregano and tomatoes, and simmer for 5 minutes. 4 Add some of the sauce to an ovenproof dish, top with aubergine and courgette slices, then add more sauce and sprinkle with Parmesan cheese. Repeat until the final layer of aubergine and courgette, then top with the remaining sauce, Parmesan and, finally, the mozzarella slices. 5 Bake in the oven for minutes until golden brown. 6 Serve with a grind of black pepper, salad and polenta (for a gluten-free meal), or pasta. *Per serving (421g): 227Kcal 18.2g protein 12.3g carbs ( 10.2g sugars) 12.1g fat ( 5.9g saturates ) 0.9g salt *excludes serving suggestion For more delicious and healthy recipes go to B Credit: Diabetes Balance magazine

5 RECIPE CARD BLACKBERRY, APPLE, OAT & SEED CRUMBLE Enjoy food Helping families with diabetes shop, cook and eat TIP: Blackberries are a good source of fibre and bursting with Vitamin C In partnership with

6 BLACKBERRY, APPLE, OAT & SEED CRUMBLE Serves 4 vegetarian 1 portion of fruit & veg per serving prep: 15 minutes cook: minutes 100g fresh wholemeal breadcrumbs 50g rolled oats 1 tbsp pumpkin seeds 2 apples, cored and chopped, but not peeled 150g blackberries 100ml apple juice 2 tbsp runny honey Half-fat crème fraiche or natural yogurt, to serve 1 Preheat the oven to 180ºC/gas 4. Put the breadcrumbs, oats and pumpkin seeds into a bowl and mix well. 2 Put the apples, blackberries and apple juice in an ovenproof dish. 3 Sprinkle the crumble mixture on top of the fruit, then drizzle with the honey. 4 Bake for minutes until golden brown. 5 Serve immediately with the crème fraiche or natural yogurt. *Per serving (160g): 183Kcal 5.1g protein 34.9g carbs ( 17.4g sugars) 3.5g fat ( 0.6g saturates) 0.3g salt *excludes serving suggestion For more delicious and healthy recipes go to TIP: Apple skins contain fibre, so don t peel them 0273B Credit: Diabetes Balance magazine