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    • Easy Diabetic Friendly Lunch for Two

    01 October 2020

    Figuring out the best foods to eat when you have diabetes can be tough. Not only the ingredients should have a low glycemic index, but it also should not contain too much sugar (which we will not be able to tell unless we prepared the food). So, we created a flavourful banana-leaf restaurant inspired menu that is not only diabetic-friendly but also easy to whip up even by the most inexperienced cook.

    Want to find out how? Watch this.

    INDIAN SPICED FISH
    Serves: 2
    Preparation & Cooking time: 15 minutes

    INGREDIENTS

    • 300 g (2 pieces) Spanish Mackerel Fillet (Tenggiri)
    • Oil for frying  
    • 1 calamansi lime (optional)


    Marinade

    • 1 tbsp Blended Ginger 
    • 1 tbsp Blended Garlic 
    • 1 tbsp Curry powder
    • 1/4 tsp Chili powder (optional)
    • Sea salt to taste (~¼ tsp)
    • A few dashes of black pepper 


    INSTRUCTIONS

    1. PREP FISH: Wash and pat dry fish
    2. MARINADE FISH: In a bowl, put in all the ingredients for marinade and mix well. 
    3. FRY: Pan fry fish on both sides until golden brown (about 3 minutes each side)
    4. SERVE: Serve hot with a squeeze of calamansi lime for extra tang and vitamin C


    Note: Blend 2 cloves of garlic (10 g) and 1 thumb of ginger (10 g) to make 1 tbsp each. Marinade the fish for an hour if you have the time. If not, cooking it immediately is fine too.

    CUCUMBER PINEAPPLE SALAD
    Serves: 2 
    Preparation time: 5 minutes

    INGREDIENTS

    • 1 cucumber, peeled and cubed 
    • ½ cup pineapple, cut into bite sized pieces
    • 1 red onion, peel and sliced
    • 1 red chilli, deseed and sliced
    • 3 tbsp yoghurt with no added sugar
    • 1/2 tsp sea salt (or to taste) 
    • Mint leaves, garnish


    INSTRUCTIONS

    1. PREP: Slice cucumber into small cubes. Chop pineapples into bite-size pieces. Slice onions and chillies. Place them into a serving bowl.
    2. SEASON: Add yoghurt and salt into the bowl of vegetables. Mix well.
    3. CHILL: Place in the fridge to chill for 1 hour.
    4. GARNISH: Garnish with mint leaves before serving.

    Sara Khong

    Sara

    Sara Khong is a professional cook and cookbook writer. She teaches Malaysian cooking at her #1 cooking school in TripAdvisor. She also shares easy, healthy, and tasty recipes at Youtube and her food blog www.newmalaysiankitchen.com

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