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Digital Subscriptions > Healthy Food Guide > Diabetes Diet Plan: The Essential Guide to Managing Your Diabetes the Healthier Way > MEAT

MEAT

If you trim away visible fat and keep processed cuts to a minimum, meat is an excellent source of muscle-building protein, as well as providing iron, zinc and vitamin B12

MUSTARD STEAKS WITH LAYERED VEGETABLE BAKE

prep15 Mincook1 hr 35 min + restingserves4 ✔GLUTEN FREE

Cooking oil spray

500g potatoes, scrubbed and thinly sliced

500g butternut squash, peeled and thinly sliced

2 courgettes, thinly sliced

4 tomatoes, thinly sliced

1½tbsp chopped fresh thyme leaves

4tbsp white wine or dry sherry

30g parmesan, finely grated

1tbsp wholegrain mustard

1tbsp chopped fresh flatleaf parsley

4 x 125g lean fillet or rump steaks, trimmed

50g rocket, to serve

Mustard steaks with layered vegetable bake

1 Heat the oven to 190°C/fan 170°C/ gas 5. Spray a 1.75 litre ovenproof dish with oil. Layer the potato, squash, courgette and tomato slices in the dish, sprinkling thyme between the layers and finishing with a layer of potato.

2 Pour the wine or sherry over the vegetables, cover the dish with foil and bake for 1 hr 15 min. Remove the foil, sprinkle over the parmesan and cook, uncovered, for a further 15–20 min until the surface is golden and the vegetables are tender when pierced with a skewer. Remove the dish from the oven and leave to rest for 5 min.

3 Meanwhile, combine the mustard and parsley in a small bowl. Put a large non-stick frying pan over a high heat and spray with oil. Cook the steaks for 2–3 min. Turn, spread the mustard mixture on to the cooked sides and cook for another 2–3 min or until done to your liking. Remove from the pan, cover loosely with foil and leave to rest for 3 min.

4 Serve the steaks with the vegetable bake and rocket leaves.

NOW TRY THESE

CUT COOKING TIME

Speed up the baking time by layering the vegetables in a microwave-proof dish. Microwave on high for 5–10 min (timings will vary according to your model) until just tender. Finish in the oven for 15–20 min.

A SPICY SWAP

Swap the mustard and parsley topping for a chimichurri salsa of parsley, oregano, garlic, shallot, red chilli and lemon juice blitzed together in a food processor to a rough texture.

ROAST LAMB & VEGETABLES

prep15 MINcook35 MINSERVES4 ✔ GLUTEN FREE ✔ DAIRY FREE

600g sweet potatoes, peeled and cut into 3cm cubes

2 red onions, cut into wedges

2 large courgettes, chopped

2 red peppers, sliced

2 x 300g lean lamb rump joints, or a 600g lean boneless lamb shoulder joint, unrolled

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About Healthy Food Guide

Eat right with Healthy Food Guide's diabetes healthy eating plan, with over 100 recipes and tips. Supported by Diabetes UK, our guide makes healthy eating easy with advice from the experts. We bust the top diabetes myths and share weight-loss tips that work. And, of course, our tried and tested recipes are all nutritionally analysed by our registered dietitian.
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