Healthy Boil Up

A few tweaks make this traditional favourite diabetes-friendly.

Serves 6
Prep time 15, cooking time 2 hours

Ingredients

1 kg boneless brisket or 500 g fat-free brisket

500 ml liquid beef stock or salt-reduced stock cubes

6 handfuls of watercress, puha or spinach

4 palm-sized potatoes or kumara, skin scrubbed

1/2 pumpkin, peeled

1/2 kamokamo (optional)

2 carrots, peeled

Directions

1. Cut any visible fat off the meat (or buy pre-trimmed meat).

2. Put the meat in a large pot, cover with water and add the stock. Simmer for 1 hour on a low heat.

3. Add the watercress, puha or spinach and let simmer for another hour.

4. In a separate pot, boil the potatoes (or kumara), pumpkin, kamokamo (if using) and carrots until soft – roughly 30 minutes.

5. Serve the meat with the vegetables.

TIP:

You can add more vegetables such as parsnip, courgette, beans, peas, onion and broccoli to ensure that half your meal is non-starchy veg.

Nutritional Information | Average quantity per serving 433 grams: Energy 1240 kJ (297 kcal), Protein 28.9g, Fat total 5.4g – saturated 1.7g, Carbohydrate 27.6g – sugars 12.9g, Sodium 330mg

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