Red Cabbage

Ingredients

• 70g red cabbage, thinly sliced
• 1 tsp. cinnamon
• 1 small apple, grated
• 1 tbsp. red wine vinegar

For this recipe, you will also need 1 tsp. olive oil, salt and pepper to taste. Add a knob of butter if you prefer a creamier taste.

Method

• Fry all ingredients together with 1 tsp. olive oil.  Season to taste.
• Cover and simmer on a medium heat for 15 minutes or until soft.

Serves

1 person

Nutritional information per serving

Calories: 139 kcal

Phe: This recipe does not need to be counted as exchanges.

Garlic Bread Sweet Potato

Ingredients

• 1/2 small sweet potato
• 1 tsp. softened butter
• 1 tsp. crushed garlic
• 2-3 sprigs parsley

Method

• Preheat the oven to 375 F.
• Paste the softened butter, garlic and parsley onto the open flesh of the sweet potato. Pierce the potato several times to promote even cooking.
• Place in the oven for 15-20 minutes or until completely cooked though.

Serves:

1 person

Nutritional information per serving

• Calories: 167 kcals
• Phe: 50mg
• Protein: 1g
• Exchanges: 3.5

Honey Roasted Parsnips

Ingredients

• 1 large parsnip (or two small)
• 1 tsp. honey
• 2 tsp. honey mustard dressing (See NSPKU approved list)

For this recipe, you will also need 1 tsp. olive oil and 1 tsp. cranberry sauce (optional).

Method

• Preheat the oven to 375 F.
• Chop the parsnips into thin sticks (approx. 1cm thick). Cover and microwave for 5 minutes.
• Coat the cooked parsnips with the honey, dressing and oil. Bake in the oven for 15 minutes. Remove from oven every 5 mins and stir to avoid burning.
• Serve with 1 tsp. cranberry sauce (optional).

Serves:

1 person

Nutritional information per serving

Calories: 269 kcals

Phe: This recipe does not need to be counted as exchanges.

Orange & Cinnamon Carrots

Ingredients

• 1 large carrot (or two small), thinly sliced
• 1 cinnamon stick
• 140ml orange juice

Method

• Boil carrots in juice and cinnamon for 15 minutes. Drain and enjoy.

Serves

1 person

Nutritional information per serving

Calories: 94 kcals

Phe: This recipe does not need to be counted as exchanges.