Читать книгу South African Cookbook for Diabetes - Hilda Lategan - Страница 8

Makes 2 portions

NUTRITIONAL ANALYSIS PER PORTION (± 125 ml):
358 kJ	14,4 g CHO	3,5 g protein	0,9 g fat	0,3 g MUFA
0,3 g PUFA	0,3 g SF	1,1 g fibre	GI is low to intermediate (60).
One portion equals: 1 starch + 60 ml fat-free milk.

45 ml mealie meal

10 ml oat bran

a pinch of salt (optional)

100 ml fat-free milk

150 ml boiling water

1.In the microwave: Mix the mealie meal, bran, salt, milk and boiling water until smooth. Microwave for 5 to 7 minutes on 50% (medium-low) power. Stir every minute after the first 3 minutes.

2.On the stove: Mix the mealie meal, bran, salt and some of the milk until smooth. Bring the remaining milk and water to the boil in a heavy-based saucepan and add the mealie-meal mixture while stirring. Simmer for

7 to 10 minutes until thick and cooked. Stir frequently to prevent lumps

and burning.

WILL IT KEEP?

Yes, the porridge can be kept in the fridge for 24 hours.

MENU IDEA

125 ml mealie-meal porridge with milk

125 ml fat-free milk

This combination lowers the GI to 55.

SUGGESTIONS TO LOWER THE GI OF MEALIE MEAL

When mealie meal is cooked with water in the usual way, it has a high GI. However, as the mealie-meal porridge cools, its GI decreases. You can reheat the porridge before you eat it, or eat it cold with hot milk.