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.

Breakfast quesadillas

The Australian Women’s Weekly Diabetes – Delicious recipes that will have you happy to eat healthy

Prep + cook time:  20 minutes           
Serves: 2

Type of recipe: breakfast, vegetarian

Ingredients:

  • 125g canned salt-reduced kidney beans, rinsed, drained, mashed
  •  ½ cup (85g) cooked brown rice
  •  2 x 20cm (8-inch) wholemeal tortillas
  •  ⅓ cup (40g) grated extra-light tasty cheese
  •  1 tablespoon olive oil
  •  2 small eggs (100g)

Tomato Salsa

  • 160g cherry tomatoes, chopped coarsely
  • 2 tablespoons fresh coriander leaves
  • 2 tablespoons fresh mint leaves
  • 1 shallot (25g), chopped finely
  • 2 teaspoons lemon juice
  • ¼ teaspoon chilli flakes

Method:

  1. Make tomato salsa.
  2. Combine beans and rice in a medium bowl. Spoon the bean mixture over half of each tortilla and sprinkle with cheese. Fold over to enclose.
  3. Heat half the oil in a large non-stick frying pan over medium heat; cook the quesadillas for 2 minutes each side or until brown and crisp. Set aside; cover to keep warm.
  4. Heat remaining oil in same pan over low heat; cook eggs for 3 minutes or until cooked how you like them.
  5. Top quesadillas with eggs and salsa.

Tomato salsa:  Combine ingredients in a medium bowl.

Tips: You could also poach the eggs. Microwave tortillas in the packet to separate them if they are sticking together. You can use microwave brown rice instead of cooking from raw, if you like. If you want to cook your own rice, cook ¼ cup of brown rice; use the ½ cup cooked rice required, and save the remainder for another use.

Nutrition information
Per serve (2)

Energy        1506kJ
Total fat         17.7g
Saturated fat    4.9g
Protein           18.3g
Carbohydrate    29.6g
Fibre               6.4g
Sodium          355mg

ACKNOWLEGEMENT:
All recipes from The Australian Women’s Weekly’s Diabetes, Bauer Books, $12.95.
Photographer Louise Lister
Stylist Vivian Walsh
Food preparation Sarah Hobbs, Cynthia Black