Ingredients
2tsp / 10ml olive or sunflower oil
1 onion, chopped
4oz / 100g mushrooms, sliced
4oz / 100g carrots, peeled and sliced
1 small cauliflower, cut into florets
2tsp / 10ml chopped fresh rosemary
1tbsp / 15ml wholemeal flour
½pint / 275ml vegetable stock
salt and freshly ground black pepper
1 x 15oz / 425g tin butter beans
1 x 8oz / 225g tin kidney beans
Topping
2oz
/ 50g porridge or jumbo oats
2oz / 50g 100 per cent wholemeal flour
1oz / 25g hazelnuts, chopped
1½oz / 40g low fat spread
Method
1. Heat
the oil over a moderate heat in a large frying pan and fry the onion,
mushrooms
carrots and cauliflower. Cover and cook for 5 minutes stirring frequently.
2. Sprinkle on the rosemary
and flour and cook for 2-3 minutes.
3. Pour on the stock
bring to the boil and simmer gently for 2 minutes.
Stir in the seasoning, butter beans and kidney beans.
4. Put the mixture into
a casserole or ovenproof dish.
5. For the topping, mix
together the oats, flour, hazelnuts and low fat spread.
Sprinkle on top of the vegetables.
6 Bake at 180°C/350°F/gas
mark 4 for 30 minutes.
Serve hot.
You don't have to be diabetic
to enjoy these recipes. Anyone can try them and appreciate the great
taste of healthy low fat, high fibre cooking.
CHO = Carbohydrate value
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