People with diabetes can enjoy the same healthy meals as the whole family.  Read our healthy cooking fact sheet for ideas on how to make small changes to your favourite recipes.
 
Some great ways to make recipes healthier are to:
  • add extra fibre
  • add extra fruit & vegetables
  • reduce the amount of sugar, salt, or saturated fat
Our recipe of the month is recommended by our dietitians using Diabetes Australia’s own recipe guidelines.

Diabetes Victoria members have access to a large range of recipes and meal plans that meet our nutrition guidelines. Find out more about membership


Salmon, sweet potato and watercress salad with yoghurt dressing

Healthy Food Guide

Preparation/cooking time: 45 minutes
Serves: 4

Type of recipe: Healthy Food Guide,  lunch/light meals, gluten free

Ingredients

  • 700g sweet potato, peeled, diced into 2cm cubes
  • olive-oil cooking spray
  • 4 x 150g skinless salmon fillets
  • 1 teaspoon sumac
  • 250g green beans, trimmed, cut into 4cm lengths
  • 1 bunch watercress, leaves only
  • 250g cherry tomatoes, halved
  • 1/4 cup Jalna low-fat natural Greek yoghurt
  • 2 teaspoons chopped chives
  • 1 tablespoon lemon juice lemon wedges, to serve

Method

  1. Preheat oven to 200°C. Line a large baking tray with baking paper. Place sweet potato on tray and spray with olive oil. Roast for 25–30 minutes, or until golden and tender, then set aside.
  2. Coat salmon fillets with an even sprinkling of sumac. Spray a large non-stick frying pan with olive oil; set over high heat. Cook salmon for 3 minutes per side, or until cooked to your liking. Set aside to cool; break into large flakes.
  3. Bring a medium saucepan of water to the boil. Immerse green beans to blanch until just tender. Refresh beans under cold running water; drain well. Place reserved sweet potato, beans, watercress and tomato in a large bowl; toss.
  4. Mix yoghurt, chopped chives and lemon juice in a small bowl.
  5. Divide salad among 4 plates, top with salmon and drizzle with yoghurt dressing. Serve salad with a lemon wedge.

Nutrition information

Per serv (4)
Kilojoules: 1644kJ
Protein: 36.3g
Total fat: 12.3g
Saturated fat: 2.8g
Total carbohydrates: 29.8g
Dietary fibre: 7.3g
Sodium: 178mg
    
ACKNOWLEGEMENT:
This recipe was provided by The Australian Healthy Food Guide www.healthyfoodguide.com.au