Tag Archives: vegetables

Roast pork, slow cooker style

Slow cooked roast pork

Everyone has made roasts in slow cookers. It’s a fabulous way to make a delicious meal when you have a busy day ahead. And it’s so easy. After all, it’s just prepping the meat and veggies and dropping them into the slow cooker and letting the slow cooker do the work while you go off for the day. Easy peasy, right?

Today I wanted to share something simple with you. Brittany likes crispy potatoes. Who doesn’t? Problem is, the slow cooker doesn’t brown the vegetables. So here is what I did. I cut the soft crackling off the pork and allowed the pork to rest covered with aluminium foil. In a sauté pan, I rendered off the pork skin, making some crispy crackling.

What is a pork roast with out the crackling?

After I removed the crackling, I threw the potatoes in the pan and used the pork fat to brown the potatoes and bring in that delicious crunch. After I crisped up the potatoes, I used the left over juices to make a rich gravy.

It’s a difficult but delicious trade-off. Yum!

Ethically, I’ve used the whole cut, even the fat and juices. For the health conscious consumer like diabetics, pork fat is high in saturated fats and is not the best choices. There are may scientific links between saturated fats and cardiovascular disease. The choice to consume or limit your intake is ultimately yours. Generally I avoid it, but today, I indulged.



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Asian Inspired Greens

Sometimes, clean fresh flavours are what inspires me the most. Don’t get me wrong; there is always a place for technique, but there is something delightful about pure ingredients. This quick slap together lunch is a classic example.

[ Serves: 2 | Time: 15 Minutes | Cost: $3 ]
[ Brittanys Rating: 4.5 / 5 | My Rating: 4.5 / 5 ]


1 bunch bok choy
1 bunch pak choy
1 bunch baby broccoli
1 zucchini, sliced thick
1 handful green beans
chilli flakes to taste


1 tablespoon soy sauce
1 tablespoon olive oil
1 teaspoon teriyaki sauce
¼ teaspoon stevia or 1 teaspoon sugar


  1. Steam the vegetables in stages so they are cooked but still fresh and crisp on the plate.
  2. Mix all the sauce ingredients together and toss the vegetables in a bowl with the sauce. Ensure the vegetables are coated well with the sauce.
  3. Serve hot in a bowl with or without noodles. Sprinkle with chilli to taste.


  • Yum. Enough said!
  • Diabetic Note: No drama at all with this plate. If you are insulin dependent, add some noodles for carbs.
  • Ethical Note: Raw or near raw, fresh, and local. So awesome.

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Broad (Fava) Bean Risotto


I love beans of all variety, and broad beans are no exception. When I was a little girl, I grew up on them as a staple. Lately I’ve been craving them in my diet and when I stumbled across this gem of a recipe by Yummly, I knew I had to give it a try – with my own changes, of course! =)

Broad Bean Risotto

[ Serves: 2 | Time: 24hrs + 15 Minutes | Cost: $3 ]
[ Joes Rating: 5 / 5 | My Rating: 4.5 / 5 ]


100 grams dried broad beans
1 large onion
1 cup arborio rice
3 cups vegetable stock
½ cup white wine
½ cup Pecorino cheese
¼ cup low-fat cream ¹
2 cloves garlic
½ tablespoon sage
drizzle olive oil
salt and pepper to taste


  1. Soak the dried beans in water over night with a pinch of bicarbonate soda. After a good soak, slightly twist each bean or squeeze from the sides to remove the hard skins. Discard the skins. After a rinse under cold running water, the beans are ready to be used.
  2. Put the stock in a pot and bring to a light simmer.
  3. In a larger pot, add a drizzle of olive oil and sauté the onions and garlic until translucent. Don’t allow to brown.
  4. Stir the dry rice into the mixture and give it a stir to coat it well with the oil, onions and garlic.
  5. De-glaze with the wine and cook over a warm – moderate heat until the wine has been absorbed.
  6. Add ½ – 1 cup of hot stock to the mixture and stir frequently while the rice absorbs the fluid.
  7. Continue slowly adding stock until the rice is cooked. This will take about 25 – 35 minutes. Stir frequently to ensure the mixture doesn’t stick.
  8. When the rice is tender, add the cream, cheese, sage and beans to the pot and stir it gently to combine it well.
  9. Season to taste and serve immediately with some grated cheese to garnish.


A well made risotto should still show the individual rice grains and not be a gluggy mess. The black masses in the photo are peppercorns form the cheese.


  • Note 1: I recently discovered this wonderful Kraft’s product range Philadelphia Cream Cheese called Cream for Cooking. This is the first time I have used it and found it produced a really good flavour without all the carbohydrates. It boasts 60% less fat than regular cream, so look out for it.
  • I have to admit, I was pretty impressed with this risotto. It was creamy, filling, flavourful and the taste just lingered all night on my palate.
  • Diabetic Note: 100 grams of cooked arborio rice is about 35g carbohydrates. There are roughly 10 grams of carbs between the cream and beans. This meal will sneak in to the tightest carbohydrate budget as long as you observe strict serving sizes.
  • Ethical Note: Dried legumes allows you to use seasonal crops all year round. The ability to dry legumes for later use reduces wastage. Learn to love legumes and once you have mastered No Meat Monday, try Legumes Thursday!



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Roast Duck with Cherry and Ginger Glaze

And so it has come – the last of my duck experimentation recipes.

I have to admit to glancing at a recipe in a book store by Maggie Beer that has inspired this creation. I remember it used a cherry jam with some fresh ginger as the glaze and suggested some preparation ideas that were a little unusual to me. Never the less, I committed those few things to memory and have created this dish with those things in mind.

Roast Duck with Cherry and Ginger Glaze

[ Serves: 4 – 6 | Time: 30 Minutes | Cost: $4 ]
[ Joes Rating: 4 / 5 | My Rating: 4 / 5 ]


½ duck – I used the thigh / leg pieces
¼ – ½ cup cherry jam
1 teaspoon ginger


  1. Mix the jam and ginger together. Apply heat if necessary to make it thin and well incorporated.
  2. Trim the excess fat and skin from the sides of the cut of duck.
  3. Lay the pieces on a wire rack in a sink and pour boiling water over the flesh. It should contract however, the pores in the skin will open to allow the marinade to sink right into the flesh.
  4. Transfer the pieces to a bowl and pour over about half of the jam mixture, rubbing it well into the skin.

    Notice the tightness in the flesh after the hot water has been used to open the pores?

  5. Bake the duck on a wire rack at 180°C until cooked. My pieces took roughly 30 minutes. Pour half of the retained glaze mixture about half way through the cooking process
  6. Rest for 10 minutes, covered with aluminium foil.
  7. Pour the remaining glaze mixture over the meat and serve while hot.

Hot sticky and crispy skin is a diabetics dilemma.


  • Be sparing with how much hot water you apply to open the pores in the skin. You don’t want that flesh to retract too much. It takes too long to relax again. The pores will visibly open though, so watch closely.
  • By baking the duck on a wire rack, you allow for the fats to run off rather than being absorbed into the meat. Its a healthier option for you. 
  • Ensure that you rest the duck before serving it. It will need it to relax or it will be tough.
  • I have to admit that I over cooked the duck by about 5 minutes. Watch the texture of the meat and try not to over cook it.
  • Diabetic Note: Like all jams, the cherry jam has a fair amount of sugar in it. I didn’t pour anywhere near as much jam on my piece. Go lightly with the jam and it will be a wonderful choice just the same.
  • Ethical Note: This is the last of my three dishes from one duck bird. I have to say, I am kinda thrilled at what I got off this one bird. It fed us three satisfying meals and the entire bird was utilised.

I served the duck with crispy baked vegetables and steamed greens.


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Duck Soup

I scoured the internet to try to find something to do with duck bones. Surely there was something other than boring old stock I could use them for. I certainly wasnt going to waste them! And that is when I stumbled upon this great post on Chow that gave me a sense of direction.

Duck Soup served two ways.

[ Serves: 4 | Time: 15 Minutes | Cost: $4 ]
[ Joes Rating: 3.5 / 5 | My Rating: 3 / 5 ]


Bones of 1 duck
1 – 2 litres stock
1 leek, diced
1 carrot, diced
2 – 3 sticks of celery, chopped
1 orange, juiced and zested
1 cup white wine
2 tablespoons flour
2 tablespoons parsley, chopped
1½ tablespoons tomato paste
2 cloves garlic
2 bay leaves


  1. Brown the bones in a large pot until they are well caramelised. Remove and reserve.

    Caramelised Duck Bones – rendering them in the pot allows you to cook the veggies in the delicious duck fat.

  2. Add the leek, celery, carrot and garlic to the pot and sauté them gently in the duck fat.

    Sauté the vegetables in the duck fat and don’t worry about the caramalisation – you will be de glazing!

  3. De-glaze the pot with the wine and cook for a few minutes until all the vegetables are tender.
  4. Add the tomato paste and flour and cook off for several minutes. Ensure the flour is cooked well – this will take about five minutes.
  5. Add the bones, stock, parsley and bay leaves and boil for about 20 minutes, removing the scum from the surface regularly.

    By this stage, it should start to smell quite fragrant.

  6. Reduce the heat and add the orange juice and rind. Simmer lightly for 40 minutes.
  7. Strain the soup through cloth to remove the vegetables and serve the broth hot or eat it whole as a heartier soup.


  • I did as the original recipe suggested and strained the soup through cloth and just served the broth for my first tasting. Joe opted to forgo the strained soup and just ate it directly from the pot. I have to admit that I actually preferred it his way. Every other mouthful was a flavour explosion as you got a bit of orange rind and you don’t waste anything by eating it all.
  • I have to admit that I cheated a little. As I was cooking it and tasting it, I could only think of brown rice to accompany it. Just before serving, I made up some brown rice and put some into the bowls before the soup / broth went in. The combination was made of win.
  • Diabetic Note: Nothing scary here, other than the fat. If you are worried about the fat, dry fry the vegetables rather than in the rendered duck fat. I did however, forgo the cream that is suggested in the original recipe for fat / calorie reasons.
  • Ethical Note: Oh how I love meals like this. There is something about utilising the whole of the bird that just tickles my fancy. On top of the fact that I used the bones, I really struggled with discarding the vegetables in the soup just for presentations sake. I had a bowl strained to taste it, but as I mentioned above, I ended up having a second bowl a la natural with rice and it was just fine!

Duck soup served two ways – a la natural and Strained Broth


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Broccoli Pasta Sauce

No, I didn’t make a mistake with the title. The dish really is a Broccoli Pasta Sauce. A rather amazing and totally delicious sauce at that. This is definitely a “don’t judge a book by its cover” type deal and is inspired by Tea and Cookies. Enjoy!

Broccoli Pasta Sauce – Don’t judge a book by its cover.

[ Serves: 4 | Time: 15 Minutes | Cost: $4 ]
[ Joes Rating: 4 / 5 | My Rating: 4 / 5 | Brittanys rating: 4 / 5 ]


5 cups broccoli
1 onion, diced
5 tablespoons olive oil
3 cloves garlic, minced
1 lemon, juiced
3 tablespoons water
Salt and pepper to taste
Pecorino Cheese to taste


  1. Wash the broccoli and cut it into bite size chunks, including the stems. Steam or boil the broccoli until it is tender – about 10 minutes.
  2. In a large frying pan, bring a drizzle of oil to temperature and fry of the onion and garlic until transparent. Add the drained broccoli and saute for a few minutes until tender and coated in the oil and onion mixture.
  3. Pour the broccoli and onion mixture into a blender. Add the oil, lemon juice, salt and pepper and blend until smooth. If the mixture is too thick, add a little water.
  4. Mix through hot pasta and serve with grated cheese.

Season it well and serve with grated pecorino cheese


  • Reserve the water from the boiling / steaming process to use to thin out the sauce during the blending stage. Also, reserving vegetable water is perfect for feeding sourdough starter!
  • I was honestly so surprised at the taste of this dish. I was even more surprised at how Brittany loved it. Seriously, the child lapped it all up and was looking for more! Definitely a winner.
  • Diabetic Note: Ok, so pasta is naughty. And I struggle really hard when I do eat it. Be wary of your serving size and opt for more sauce than pasta and you *might* be ok. (Remember, pasta is ~70% carbohydrates.)
  • Ethical Note: Oh how awesome is this recipe. You use the stems too. Far too often broccoli stems are discarded as waste even though they are delicious and totally edible.
  • Did you get all the way to the bottom and are still trying to work out why I haven’t gotten duck recipe #2 published yet? Tomorrow guys, I promise! 🙂

This is my portion. I try to make it small and keep to 1 cup cooked pasta.


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Stuffed Chicken Thigh

Every now and then, Joe cooks dinner. I always enjoy a night off and I adore the amount of effort he puts into his cooking. He spends days (yes, days) researching what he wants to make, watches a dozen or two youtube videos on the techniques used and makes a deal out of shopping for his ingredients. It’s like a dinner AND a show when Joe cooks.

I have asked him to blog this himself, but he is a little shy. So, I’ll do it for him. I bring you, Joes Stuffed Chicken Thighs. (I mean, he stuffed the chicken thighs. Not that he has stuffed chicken thighs…)

Joes Stuffed Chicken Thighs

[ SERVES: 4 | TIME: 60 MINUTES | COST: $15 ]
[ JOES RATING: 5 / 5 | MY RATING: 5 / 5 | BRITTANYS RATING: 5 / 5 ]


4 free ranged chicken thigh fillets
1 cup breadcrumbs 
1 cup macadamia nuts, chopped coarse
1 cup dried cranberries
½ brie wheel
2 eggs
Butchers String


  1. In a bowl, mix the nuts, cranberries and wedges of brie cheese.
  2. Lay the chicken fillet on a board with the smooth side down. Cut into the flesh with a sharp knife but do not cut all the way through. Push the cheese and nut mixture into the cut lines of the chicken thigh before rolling up and tying up tightly with butchers string.
  3. Beat the eggs in a bowl. In a large container, place your breadcrumbs. Egg wash the rolled fillets, ensuring it gets an even coat. Then place into the container with the breadcrumbs and shake the container gently to coat the fillet evenly. Repeat this process so the fillets are egg washed and crumbed twice.

    See how Joe has tied these thigh fillets with butchers string? This will stop them from falling apart during the cooking. Just be sure to warn your guests before they eat the string!

  4. Once they are crumbed, let them rest for 10 minutes before cooking. This allows the stuffing to bond firmly.

    Note the cracks in the crust? This is after one egg wash / crumbing. Allowing them to rest reveals the imperfections in the coating.

  5. Line a baking tray with baking paper. Arrange the fillets on the baking paper so they aren’t touching. Bake at 200°C for 40 – 50 minutes or until golden and cooked through.

Perfectly cooked stuffed thigh fillet with char grilled vegetables. What’s not to love here?


  • More Joe, more… WE WANT MORE. Seriously though, it was delicious. Joe served it with some char grilled and steamed vegetables which were just delicious.
  • I know I’ve sung the praises of free ranged chicken a lot, but this is one meal that really enhances the delicate tastes of free range chicken.
  • Joe warns that the stuffing mixture was very sticky because of the brie. Work gently and carefully to ensure it ends up all throughout the thigh.
  • Don’t like the idea of dry baking these babies? Fry them in a little butter for a tastier alternative. Just add a splash of olive oil to stop the butter from burning.
  • Diabetic Note: This is pretty good from a diabetic angle as far as carbohydrates go. Fats may be a different story, though. There are a fair amount of fats in the cheese and of course if it’s fried in butter… The healthier option is to dry bake it.
  • Ethical Note: Free Ranged Chicken – enough said.

Joe is getting better and better in the kitchen. I’d best watch myself before I lose my family cook title.


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Tomato and Capsicum Sauce

I’ve been craving a smooth tomato sauce with some bite for a while now. I have been tossing around some ideas until this one just sort of formed one afternoon for no particular reason. Its so easy that I’m embarrassed to post it, but nevertheless, here it is because it deserves to be shared!

Tomato and Capsicum Sauce

[ SERVES: 4  |  TIME: 60 MINUTES  |  COST: $2-3  ]
[  JOES RATING:  4  / 5  |  MY RATING:  5  / 5  |  BRITTANYS RATING:  4  / 5   ]


1 can tomatoes, crushed or diced
1 capsicum, quartered and de-seeded
1 onion, diced
1 tablespoon chili flakes, to taste
1 teaspoon garlic, minced
splash of olive oil
salt and pepper, to taste


  1.  In a saucepan, fry off the onion in a little olive oil until caramelised. Add the garlic and stir until cooked.
  2. Add the capsicum and tomatoes and allow to stew over a medium heat for several minutes. Add chilli, salt and pepper to taste.
  3. Continue to stew until the sauce has reduced and the capsicum has started to break down ¹.
  4. Remove from heat and allow to cool before puréeing in a blender.
  5. May be served immediately hot or stored in the fridge for several days.


  • Note 1: If you stew it long enough over a low enough heat the capsicum will break down and release more flavour. It will also give the chilli time to incorporate well into the dish.
  • Note 2: For a silky sauce, push the sauce through a drum strainer. Although I blended it for several minutes, it was still quite textured.
  • I loved this very simple sauce. It was absolutely delicious without being over bearing. Id happily eat this forever as my new pasta sauce base. I can just imagine it drizzled over steamed vegetables…
  • Diabetic Note: I didn’t use much oil in this dish at all so its a perfect sauce for all diabetics. Almost no carbohydrates or fats in this dish means you can have a little more pasta, right?
  • Ethical Note: YAY! I have found the perfect sauce! This means I am no longer dependant on beef replacement products for certain pasta sauces. Healthier for me and the environment. I also have to admit that the capsicum I used was well past its peak so reduced landfill to boot!

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Bean Stew with Tarragon

While I was in Sydney at the Good Food and Wine Festival, I got to attend The Flavour Workshop that featured Oxford Landing Estate wines with Maggie Beer inspired foods. Of the tasting, two tastes really struck a chord with me. The first was a Prosciutto with Mustard Apricots which was just brilliant. I should mention that the apricots are not available yet, but once I get my hands on a jar later this month, you can expect a full review.

The second was a Chicken Breast with a Tarragon Butter. Generally, this is not the sort of flavours Id work with, but I was really inspired by this subtle combination that I decided to have a play with the flavours and textures. I am not sure what to call the results really. To Tarragon, With Love? Cannellini Beans with Tarragon Butter? Tarragon Flavoured Beans? Bean Stew with Tarragon? I don’t know. How about, Yes Please!?

[  JOES RATING:  3.5 /5 |  MY RATING:  4 /5 |  BRITTANYS RATING: 3.5 /5 ]


1 can Cannellini beans, rinsed
1 cup celery, chopped
1 cup leeks, quartered and sliced
1 cup zucchini, quartered and chopped
1 cup peas, frozen is fine
½ litre veggie stock
½ cup carrots, diced
1 – 2 tablespoons butter
1 tablespoon garlic, minced
1 tablespoon parsley, chopped
1 tablespoon tarragon, chopped
1 teaspoon thyme
drizzle olive oil
salt and pepper to taste


  1. Melt the butter in a frying pan with a little oil ¹. Sauté the leeks and garlic until they are transparent and fragrant.
  2. Add the carrots and celery and cook until tender.
  3. Add the stock, zucchini, beans, peas and herbs ² and cook covered until tender.
  4. Season and serve hot.


  • Note 1: When you are cooking with butter, add a splash of oil to stop the butter from burning.
  • Note 2: While I was in Sydney, one of the TV celebrity chefs mentioned that he only ever puts soft herbs in at the end of the dish to keep them fresh. More recently, I heard someone on Masterchef say they put woody herbs in early and soft herbs in late. I’ve started doing this since I came back from Sydney and I have noticed the difference. The herb flavour is a lot stronger using this method!
  • I really adored this dish. The tarragon gave such an amazing flavour to it. Joe also enjoyed it, but Brittany wasn’t such a fan. She would have preferred for it to be served with some form of carbohydrates (surprise, surprise!) such as rice, pasta or couscous.
  • Diabetic Note: There are no real carbohydrates in this dish, perhaps 1 exchange (15 grams carbohydrates) per serve. There are some fats, though, so be aware and adjust accordingly. The beans full of fibre, low GI and high in protein leaving you full for longer. All in all, this is a wonderful choice for diabetics.
  • Ethical Note: It’s the day before shop day and the fridge was kinda bear. I am always a happy camper when I can invent something tasty with limited ingredients. Instead of throwing away wilted fruit and veggies, attempt to be creative. If it fails, you’ve lost nothing as you were throwing them out anyway. If you succeed, you’ve learned something while reducing landfill.

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Onion, Sage and Macadamia Nut Pork Stuffing

Oh happy day!

I never shop at large supermarket chains so I often don’t see new products. It just so happens, though, that the kitty litter we buy (which is sawdust which would be thrown away from a sawmill) is only available from Coles. So once every six months, we go buy a couple dozen bags and sometimes I get to check out some new products. Well, this time I discovered that Coles is now stocking free ranged pork. YES! Free Range Pork!

Of course, I just had to sample some so I bought a piece of rolled pork roast to sample. Its been so long since we have had a pork roast (possibly two or more years!) that I was beside myself with ideas. Eventually I decided to stuff the roast, roll it and roast it. The results were rather delicious, even if I do say so myself…

[ SERVES: 5 |  TIME: 90 MINUTES  |  COST: $20  ]
[  JOES RATING:  5  / 5  |  MY RATING:  5  / 5  |  BRITTANYS RATING:  5  / 5   ]



1 rolled free ranged pork roast
splash of olive oil
rock salt


1 cup breadcrumbs
1 onion, chopped finely
½ cup macadamia nuts, chopped
1 egg
1 tablespoon garlic, minced
1 tablespoon sage, diced
splash of olive oil
salt and pepper to taste


  1. Caramelise the onion in a frying pan with a little olive oil.  Add the garlic, sage and macadamia nuts. Cook off until well incorporated and cooked through. Remove from heat and allow to cool.
  2. In a bowl, combine the onion mixture with the breadcrumbs and egg. If it is too dry, add a little water 1 tablespoon at a time ¹.
  3. Lay your pork skin side down on a flat surface and use a sharp knife to cut into the flesh. Do not cut all the way through. If possible, cut Y shapes into the flesh. Use your fingers to force the mixture down into the slits, packing it as tight as possible.
  4. Once the stuffing mixture is packed on the meat, roll the roast as tightly as possible. Use butchers string to tie the roast into a roll.
  5. For a crispy crackling, score the skin but take care not to cut right through the fat layer. Rub oil into the skin before applying a good quantity of  salt, ensuring it gets right into the score lines.
  6. To cook the roast, preheat the oven to 220°C and bake for 30 minutes. Reduce the heat to 180ºC and cook for 45 minutes per kilo of meat. Baste ever 30 minutes.
  7. Remove the roast from the oven, cover with aluminium foil and allow to stand for 10 – 15 minutes. This resting allows the juices to settle, the muscle tissues to relax and finishes off the cooking process.
  8. Carve and serve hot.


  • Note 1: When I made the stuffing, I felt it was a little dry so I added some water to the mix. Unfortunately I didn’t take much note of how much water I used, but Id hazard a guess and say around ¼ cup. The amount of water you will need to make a moist (but not wet!) stuffing will vary according to how much oil you have used, how big your onion was and how dry your crumbs are. Just add a little water at time until you have the right consistency. Use the pictures above as a guide.
  • The meat was so juicy and tender, but that stuffing was amazing! Joe (who is quite partial to stuffing) went as far as to say that it was the best stuffing he had ever tasted. Why, thank you my love!
  • Today, I partnered the pork up with some traditional roast vegetables and some asparagus, broccoli, zucchini and purple carrots. I opted not to use apple sauce or gravy today because I didn’t want to lose the flavour of the stuffing (which was the feature to compliment the pork).
  • I haven’t tried purple carrots before, and just happened to notice them on my way out of the store. I decided to grab some to try them. They had a definite earthy flavour and were not as sweet as a dutch carrot. I quite enjoyed the flavour and it worked well with this dish.
  • Diabetic Note: Balance, dear diabetic friends. This dish has balance! The baked veggies were only baked in a little oil and if you avoid eating the pork skin, you avoid a lot of fat. The boiled vegetables give you nourishment with no carbohydrate content. The carbs in this meal are in the stuffing but I would hazard a guess and say it is possible 2 exchange points (30g) carbohydrates at most. This is diabetic meal planning at its best!
  • Ethical Note: We have avoided eating pork for so long because of the ethical issues involved with pork farming. I had forgotten how much I missed it. I can’t say it will grace our plate often, but once a month should be enough to keep everyone’s taste buds happy while having no adverse effects on the planet.

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