Affordable, tasty recipes for the whole family – to sustain your energy and suitable for those with diabetes.

Versatile dressing

Serves 6

Ready in 15 minutes

Carb key: less than 30 g carbs per portion

Shop-bought salad dressings can be high in hidden sugar, salt and fat. Therefore, homemade is best, as you can control what and how much of it you put in the dressing. This dressing is great with salad, but do not pour the dressing over the salad, rather serve at the table so everyone can add their own. Or use it to marinate or roast meat and chicken. Vegetables can also be prepared with the dressing. See the tips below.


3 tbsp (45 ml) olive and canola oil

2 tbsp (30 ml) balsamic or red wine vinegar

1 tbsp (15 ml) lemon juice

2 tsp (10 ml) chopped fresh rosemary or thyme

1 tsp (5 ml) mild mustard

¼ tsp (1,2 ml) salt

black pepper to taste


  1. Mix all the ingredients together and season with black pepper.
  2. Store in a clean, airtight container in the fridge and use as suggested. The dressing keeps well for up to 2 weeks.

Serve about 1 tbsp (15 ml) per portion.


  1. Use this dressing to cook chicken breasts on the bone. Remove skin and fat from the chicken and pan-fry on both sides until golden brown. Pour some of the dressing over, reduce the heat, cover with a lid and simmer for 20 minutes or until cooked through. Or spoon dressing over a whole chicken before roasting it.
  2. Use the dressing as a marinade for fish portions, pork or lamb chops, excess fat removed. Braai or cook as in Tip 1.
  3. Salad ingredients, like cucumber, green beans, tomatoes and even broccoli will be delicious with this dressing. Or serve over lightly cooked green veggies.
  4. Toss butternut, baby marrows or veggies of your choice in the dressing and roast at 180 ˚C.

Nutritional information

Energy 297 kJ

Protein 0,1 g

Fat 7 g

Carbohydrates 2,2 g

Salt 0,2 g

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