Minced meats such as chicken, beef and turkey are generally cheaper to purchase than full cuts of meat, and they are still a quality protein source to include in your diabetes diet.
The good thing about them is that most recipes can use any of the meats. Take this recipe for instance, we’re making a chicken bolognese sauce, but you can swap out the chicken mince for turkey mince or beef mince and it will still work equally well.
Since pasta is a high carb food, you won’t be eating this sauce on top of it! Instead, you can choose from the following options:
- Zucchini spaghetti – spiralise noodles with a vegetable spiraliser or puchase them ready-made at Coles or Woolworths
- Konjac noodles – see Coles for Chang’s Low Cal Noodles with zero carbs. Both Coles and Woolworths also stock the Slendier Slim Noodle range.
- Edamame or soybean noodles by Slendier have a fabulous fettuccine or slim pasta made from young soybeans with only 4 grams carbs per serve. You can find these in Coles and Woolworths.
- Steamed veggies like green beans and broccoli
- Salad
You can also use this recipe as the base for Spicy Beef Tacos (served in lettuce leaves not corn tacos) or Chicken Enchilada Stuffed Zucchini – just add spices.
Your diabetes meal planning really can be easy, tasty and super enjoyable!
Cooking Class
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Recipe
Low Carb Chicken Bolognese Sauce
Ingredients
- 1 Tablespoon olive oil
- 1 onion – diced
- 500 g chicken mince
- 1 teaspoon minced garlic
- 1/4 cup tomato paste
- 1 400g can diced tomatoes
- 1-2 teaspoon Italian herb blend
- 1 cup Water
Instructions
- Heat oil in a pan over medium-high heat.
- Add the onion and sauté until brown.
- Add the chicken mince and cook for 3-4 minutes, stirring to get it to start browning.
- Add the garlic and tomato paste and cook off the paste for about 1 minute, stirring it through then letting it cook a little (cooking the tomato paste removes any bitterness).
- Add the diced tomatoes, herbs, and water. Stir to combine, then once it starts to boil, turn down the heat to a simmer and cook for 20-30 minutes, stirring occasionally. There should be enough liquid but if the sauce does look too dry, just add a little more water as it cooks.
- Serve with zucchini, carrot or konjac noodles, vegetables, green beans or salad. Or use as the base for enchiladas, tacos and more.
Notes
- Use any range of fresh herbs.
- Add a few tablespoons cream for a creamy sauce.
- Add sliced olives for additional flavour.
Enjoy!
