arlenesway.com.au

Fish Recipes

Arlene — Mon, 30 Apr 2012 07:29:28 +0000

Asian braised fish with bok choy

Ingredients (serves 4) 1 serve = 1 protein

1 cup fish or vegetable stock 1/2 cup fresh orange juice

1 small red chilli, deseeded, chopped 1/4 cup dark soy sauce

1 tablespoon rice wine vinegar 1 tablespoon honey

1 star anise 4 x 150g blue-eye fillets

6 small bok choy, halved lengthways coriander leaves, to serve

steamed jasmine rice, to serve

Method

Preheat oven to 160°C. Combine stock, orange juice, chilli, soy sauce, rice wine vinegar, honey and star anise in a shallow frying pan over medium-high heat. Bring to the boil.

Add fish to frying pan. Reduce heat to low. Cover and cook for 5 minutes. Remove fish to a baking tray. Cover and keep warm in oven.

Increase stovetop heat to medium-high. Simmer orange juice mixture for 5 minutes, or until slightly thickened.

Meanwhile, steam bok choy over a saucepan of boiling water for 2 to 3 minutes, or until tender.

Divide bok choy between serving plates. Top with fish and spoon over pan juices. Sprinkle with coriander leaves and serve with rice.

Atlantic Salmon with Herb Crumble

2 x 150g Atlantic salmon fillets 1/3 cup stale white breadcrumbs

1 Tblsp lemon juice 1 Tblsp finely chopped fresh parsley

1 Tblsp finely chopped fresh chives 1 clove garlic crushed

Cook fish, skin side up, under hot grill for 5 minutes, turn.

Sprinkle with combined breadcrumbs, juice, herbs and garlic; cook for about 5 minutes or until cooked through and lightly browned. Serve with tossed salad if desired.

Serves 2 1 serve = 1 protein

Baked fish with tomatoes, olives and capers

Ingredients (serves 4) 1 serve = 1 protein, 2 tsp fat

4 x 175g ling fillets (or other firm skinless white fish such as blue-eye or snapper), skin removed

250g cherry tomatoes, halved 100g pitted kalamata olives

2 tbs capers, rinsed, drained 4 thyme sprigs

2 tbs extra virgin olive oil 1-2 tbs balsamic vinegar

2 cups mixed salad leaves, to serve

Method

Preheat the oven to 200°C. Place the fish in a roasting pan, scatter with the tomatoes, olives, capers and thyme sprigs, then drizzle with the olive oil. Season with sea salt and pepper, then bake for 15 minutes. Remove pan from oven, cover with foil and leave to rest for 5 minutes.

Divide the fish, tomatoes and olives among 4 warmed plates. Stir the vinegar into the pan juices and spoon over the fish. Serve with salad leaves.

Baked fish with sticky sauce

Ingredients (serves 6) 1 serve = 1 protein

1 large (about 1 1/2kg) whole fish (such as snapper or ocean trout)

80ml (1/3 cup) vegetable oil

2 tbs sesame seeds

2 garlic cloves, sliced

1 small piece fresh ginger, peeled, cut into thin strips

2 long red chillies, seeded, thinly sliced

3/4 cup grated palm sugar*

120ml (6 tbs) fish sauce

4 tbs tamarind concentrate*

100ml (5 tbs) lime juice

1 cup Thai basil leaves

2 tbs fried Asian shallots*

Fresh coriander leaves, to garnish

Method

Preheat the oven to 190°C.

Make 3 deep slashes in one side of the fish, brush with oil and sprinkle with sesame seeds. Place in a greased baking dish and bake for 25 minutes.

Heat 1 tablespoon of the oil in a wok over high heat. Add garlic and cook until golden (don’t burn or it will taste bitter). Transfer to paper towel to drain. Add ginger and chilli to wok and stir-fry for 1 minute, then add sugar, fish sauce, tamarind and lime juice. Cook for 1-2 minutes until syrupy. Transfer to a jug and set aside. Clean and dry wok. Add remaining oil over high heat. When hot, add Thai basil (ensure basil is completely dry) and fry for 1-2 minutes until crisp.

To serve, place fish on a platter, pour sauce over and garnish with garlic, basil, shallots and coriander.

Notes

* Available at Asian supermarkets.

BAKED FISH CUTLETS

1 onion, sliced

2 sticks celery, sliced

1 carrot, thinly sliced

2 medium potatoes, peeled, thinly sliced

1 x 415ml can tomato puree

salt and pepper to taste

4 x 150g fish cutlets

2 tablespoons finely grated parmesan cheese

1. Place onion, celery, carrot in a baking dish. Arrange potatoes in a single layer over onion mixture. Pour puree over top; season with salt and pepper.

2. Place fish cutlets in baking dish; turn to coat in tomato mixture. Cover with foil.

3. Cook in a moderate oven, 180oC, for about 30 minutes. Remove foil; sprinkle with cheese. Cook, uncovered, for a further 5 minutes.

Serves 4 1 serve = 1 protein, 1 carbohydrate

Baked fish with roast onion & tomato

Ingredients (serves 4) 1 serve = 1 protein

2 x 240g punnets cherry tomatoes

2 large red onions, cut into thin wedges

2 tbs olive oil

4 (about 150g each) white fish fillets

80g (1/3 cup) bought basil pesto

Method

Preheat oven to 210°C. Line 2 roasting pans with non-stick baking paper. Place tomatoes, onion and 1 1/2 tablespoons of oil in 1 pan. Toss to coat. Roast in oven for 20 minutes.

Place the fish in the remaining pan. Drizzle over the remaining oil and season with salt and pepper.

Add the fish to oven and cook with vegetables for a further 8-10 minutes or until the fish flakes easily when tested with a fork.

Divide the tomato mixture and fish among serving plates. Top the fish with a dollop of pesto.

Baked salmon with lemon, thyme and asparagus

Ingredients (serves 4) 1 serve = 1 protein

4 x 150g skinless salmon fillets 1/4 cup (60ml) extra virgin olive oil

1 lemon, thinly sliced 4 fresh thyme sprigs

2 tsp Dijon mustard 1 tbs white wine vinegar

3 tsp chopped fresh tarragon 1/2 tsp caster sugar

2 bunches asparagus, trimmed

Method

Heat oven to 220°C. Lay four 30cm squares of baking paper on 2 baking trays. Place a salmon fillet on each, then top with lemon slices and a thyme sprig. Drizzle with 1 tsp oil and season. Fold the edges of the paper together to form well-sealed parcels. Bake for 15 minutes until cooked through.

Meanwhile, whisk the mustard, vinegar, tarragon, sugar and remaining oil in a jug. Season, then set the dressing aside.

Blanch the asparagus in a pan of lightly salted boiling water for 2 minutes until just tender. Drain well, then keep warm.

Arrange the salmon and blanched asparagus on plates, drizzle with the tarragon dressing and serve.

BAKED GREEK FISH

4 x 150g thick firm fish fillets

1 tablespoon basil pesto

3 small tomatoes, seeded, finely chopped

1 small red onion, finely chopped

1 tablespoon chopped capers

2 teaspoons grated lemon rind

¼ cup low-fat plain yoghurt

salt and a pepper to taste

1. Arrange fish in a single layer in an ovenproof dish.

2. Spread pesto over fish; sprinkle with tomatoes, onion, capers and rind.

3. Drizzle yoghurt over fish; season with salt and pepper.

4. Cook, uncovered, in a moderate oven, 180oC, for about 25 minutes or until fish is cooked through.

Serves 4 1 serve = 1 protein

Barbecued fish burgers

Ingredients (serves 4) 1 serve = 1 protein, 2 carbohydrates

2 tablespoons lemon pepper seasoning

4 x 150g snapper fillets

olive oil cooking spray

4 wholegrain rolls, halved

4 oak leaf lettuce leaves

1 Lebanese cucumber, sliced into ribbons

1 carrot, peeled, sliced into ribbons

1/3 cup lemon tartare sauce

lemon wedges, to serve

Method

Heat barbecue plate and grill on medium-high heat. Sprinkle lemon pepper over fish. Spray lightly with oil. Barbecue fish for 3 to 4 minutes each side, turning carefully with a spatula, or until just cooked through.

Spray rolls lightly with oil. Chargrill, cut-side down, for 1 minute.

Divide lettuce between roll bases. Top with fish, cucumber, carrot, tartare sauce and bread roll tops.

Serve with fish burgers and lemon wedges.

Barbecued fish parcels

Ingredients (serves 4) 1 serve = 1 protein, 1 carbohydrate

600g kipfler potatoes, scrubbed 4 x 200g perch fillets, skin removed

250g cherry tomatoes, halved 1/2 cup kalamata olives, pitted

1/2 cup basil leaves, chopped olive oil cooking spray

150g packet mixed salad greens lemon wedges, to serve

Method

Bring a large saucepan of salted water to the boil over high heat. Add potatoes. Cook for 15 to 20 minutes or until just tender. Drain. Set aside to cool slightly. Cut potato in half lengthways.

Preheat a barbecue plate on high heat. Cut four 50cm pieces of foil. Arrange potato slices over 1 half of each piece of foil. Top each with 1 piece fish. Combine tomatoes, olives and basil in a bowl. Spoon over fish. Spray lightly with oil.

Fold foil over to enclose fish. Fold up edges to seal. Place parcels, potato side down, on barbecue plate. Cook for 10 to 12 minutes or until fish is just cooked through.

Place salad greens on plates. Carefully open parcels. Spoon potato, fish, tomatoes and olives onto plates. Serve with lemon wedges.

Barramundi steamed on sweet potato

Serves 2 1 serving = 1 protein, 1 carbohydrate

200g sweet potato (kumara), thinly sliced

2 x 200g barramundi fillets, skin removed and trimmed

50g snow peas (mange tout)

lime dressing

¼ cup chopped green onions (scallions)

2 tablespoons chopped coriander (cilantro) leaves

? cup (80ml) lime juice

1 tablespoon white sugar

sea salt and cracked black pepper

To make the lime dressing, place the green onion, coriander, lime juice, sugar, salt and pepper in a small bowl and whisk well to combine. Set aside.

Place a large saucepan half-filled with water over high heat and bring to the boil. Line a large (or 2 small) steamer with non-stick baking paper. Place the sweet potato in the steamer, top with the barramundi and cover with a tight-fitting lid. Place the steamer on top of the saucepan and steam for 5–6 minutes. Add the snow peas and steam for a further 2 minutes or until the barramundi is cooked through. Spoon over the lime dressing to serve.

Barbecued salmon with fennel, orange and chickpeas

Ingredients (serves 4) 1 serve = 1 protein, 1 carbohydrate

2 oranges, peeled 1 fennel bulb, trimmed, very thinly sliced

400g can Chickpeas, rinsed, drained 1/2 red onion, thinly sliced

1/3 cup fresh continental parsley leaves 2 tbs chopped fresh dill

1 large (about 375g) skinless salmon fillet, pin boned (see tip)

Olive oil spray 50g baby rocket leaves

Lemon wedges, to serve

Method

Holding 1 orange over a large bowl to catch any juice, use a sharp knife to cut along either side of the white membrane to remove the segments. Add to the bowl. Use your hands to squeeze the juice from the remaining flesh. Repeat with remaining orange.

Add the fennel, chickpeas, onion, parsley and dill to the bowl. Season with pepper. Toss to combine.

Preheat a barbecue flat plate or chargrill on high. Cut salmon lengthways into 8 slices. Spray lightly with olive oil spray and season with pepper. Cook on barbecue for 1 minute each side for medium or until cooked to your liking. Flake into bite-sized pieces. Add salmon and rocket to the orange mixture and toss to combine. Divide among serving dishes and serve with lemon wedges.

Notes

Variation: Lamb with orange, avocado & chickpeas: Omit the fennel and onion. Replace the salmon with 2 lamb eye of loin (backstraps). Add 1 avocado, halved, stone removed, peeled, coarsely chopped, to the salad. Cook lamb for 3-4 minutes each side for medium or until cooked to your liking. Set aside for 3 minutes to rest. Slice. To pin bone salmon, gently run your fingers over the fillet to locate the bones, then use tweezers to pull them out.

Blue-eye with orange and olive salsa

Ingredients (serves 4) 1 serve = 1 protein

2 oranges 1 garlic clove, crushed

2 large tomatoes, seeds removed, diced 1/2 cup (50g) pitted black olives, chopped

1 tbs extra virgin olive oil 2 tbs small basil leaves

4 x 175g skinless blue-eye fillets (or other firm white fish)

Olive oil spray

Method

Peel and segment oranges, holding them over a bowl to catch the juices. Halve the orange segments and place in a separate bowl with 2 tablespoons of the juice. Add the garlic, tomatoes, olives, oil and basil leaves. Gently toss to combine, then season with sea salt and freshly ground black pepper. Set the salad aside while you cook the fish.

Heat a frypan over medium-high heat. Season fish with salt and freshly ground black pepper, then spray with oil. Cook for 2 minutes each side or until cooked through. Divide the fish among plates and serve topped with the salsa.

CHILLI STEAMED FISH

4 x 150g white fish fillets

1 tablespoon grated fresh ginger

1 tablespoon oyster sauce

2 tablespoons soy sauce

2 tablespoons sweet chilli sauce

4 spring onions, thinly sliced

2 tablespoons finely chopped fresh parsley

1. Place each fillet on a large sheet of foil. Combine ginger, sauces and spring onions in a jug; drizzle over fillets.

2. Seal foil lightly to enclose fish. Place parcels, side-by-side in a large baking dish.

3. Cook in a moderately hot oven, 190oC, for about 25 minutes, or until the fish is cooked through.

4. Serve fish drizzled with some of the juices; sprinkle with parsley.

Serves 4 1 serve = 1 protein

Easy Salsa Fish Fillets

4 whitefish fillets (approx. 600 grams) Salt and pepper to taste

½ cup bottled salsa (mild or medium) ½ cup low-fat grated cheese

Preheat oven to 180 degrees centigrade.

Arrange fish in a single layer on a sprayed foil-lined baking pan. Season with salt and pepper.

Top each fillet with 2 tablespoons of salsa; sprinkle with cheese. Bake uncovered for approximately 25 minutes until golden. Fish should flake easily when tested with a fork

Serves 4 1 serve = 1 protein

Fast Asian fish

Ingredients (serves 4) 1 serve = 1 protein

4 x 120g skinless salmon or ocean trout fillets

1/3 cup (80ml) light soy sauce

2cm piece ginger, very finely shredded

1/3 cup (80ml) sweet chilli sauce

Steamed rice, to serve

4 spring onions, thinly sliced on the diagonal

Method

Preheat the oven to 200°C. Place fish in a shallow baking dish. Combine soy, ginger and sweet chilli sauce, then pour over fish.

Cover with foil and bake for 8 minutes, or until just cooked through.

Serve fish on rice, drizzled with sauce and garnished with spring onion.

Fish with herbed chickpea puree

Ingredients (serves 4) 1 serve = 1 protein, 1 carvohydrate

1 tablespoon olive oil 1 brown onion, finely chopped

1 garlic clove, crushed 1 1/2 teaspoons ground cumin

1 cup reduced-salt chicken stock 2 x 420g cans chickpeas, drained, rinsed

1 tablespoon lemon juice 1/2 cup parsley, roughly chopped

4 pieces fish fillets (such as mullet, redfish or silver trevally)

2 cups baby spinach 2 tomatoes, chopped

Method

Heat a saucepan over medium heat until hot. Add 2 teaspoons of oil, onion, garlic and cumin. Cook, stirring, for 3 to 5 minutes or until soft. Add stock and chickpeas. Bring to the boil. Reduce heat to low. Simmer for 10 minutes. Remove from heat. Stir in lemon juice. Process or blend until smooth. Stir in parsley, and pepper.

Meanwhile, heat a non-stick frying pan or chargrill over medium heat. Brush fish with remaining 2 teaspoons of oil. Season lightly with pepper. Cook for 3 to 5 minutes each side or until just cooked through.

Spoon warm chickpea puree onto 4 serving plates. Top with baby spinach, fish and chopped tomatoes. Serve.

Fish with summer vegetables

Ingredients (serves 4) 1 serve = 1 protein

2 teaspoons olive oil 1 onion, chopped

2 garlic cloves, crushed 2 zucchini, chopped

1 red capsicum, chopped 1 eggplant, chopped

3 Roma tomatoes, chopped 1/4 teaspoon caster sugar

1/4 cup chopped basil leaves 4 (600g) white fish fillets (see note)

olive oil cooking spray lemon wedges, to serve

crusty bread, to serve

Method

Heat oil in a large saucepan over medium heat. Add onion and garlic. Cook for 3 minutes, or until soft. Add zucchini, capsicum, eggplant, tomatoes and sugar. Stir to combine. Cover and cook for 20 minutes, or until tender.

Stir through basil. Season with salt and pepper.

Heat a large non-stick frying pan over high heat. Spray both sides of fish with oil. Cook for 3 minutes each side, or until light golden and cooked through.

Place vegetables onto serving plates. Top with fish. Serve with lemon wedges and crusty bread.

Notes

Note: Perch, barramundi or ling are all great white-fleshed fish suitable for pan frying.

FISH FILLETS WITH TABBOULI SALSA

Cooking oil spray

1 clove garlic, crushed

2 tablespoons lemon juice

4 x 150g fish fillets

TABBOULI SALSA

1 Lebanese cucumber, peeled, finely chopped

2 spring onions, finely sliced

2 small tomatoes, finely chopped

1 cup chopped Continental parsley

1 tablespoon lemon juice

1 tablespoon extra virgin oil

1/2 teaspoon caster sugar

salt and pepper to taste

1. Tabbouli Salsa. Combine all ingredients in a small bowl; mix well.

2. Spray a large non-stick pan with oil. Add garlic, juice and fish, in a single layer; cook, on both sides, until browned and cooked through.

3. Serve fish with Tabbouli Salsa.

Serves 4 1 serve = 1 protein

FISH FILLETS WITH BASIL SAUCE

1/2 teaspoon paprika ½ teaspoon ground cumin

¼ teaspoon salt cooking oil spray

4 x 150g boneless fish fillets

BASIL SAUCE

1/3 cup low-fat mayonnaise 1 tablespoon basil pesto

2 teaspoons lemon juice

1. Combine paprika, cumin and salt in a small bowl. Spray one side of fish fillets with cooking oil spray. Place fish on a foil-lined oven tray. Sprinkle spice mixture evenly over top.

2. BASIL SAUCE. Combine all ingredients in a small jug; mix well.

3. Cook fish under a hot grill until browned and cooked through.

4. Serve fish drizzled with Basil Sauce.

SERVES 4 1 serve = 1 protein, 2 tsp fat

FISH WITH LEMON HERB DIP

Cooking oil spray

4 x 150g fish fillets

LEMON AND TOMATO HERB SAUCE

1 Lebanese cucumber 1 medium tomato, finely diced

1 x 200g tub plain low-fat yoghurt 1 clove garlic, crushed

½ teaspoon finely grated lemon rind 1 tablespoon lemon juice

½ teaspoon ground cumin 2 tablespoons chopped fresh mint

salt and pepper to taste

1. LEMON AND TOMATO HERB SAUCE. Cut cucumber in half lengthways. Using a teaspoon, scoop out seeds. Cut cucumber into thin slices. Place in a bowl with tomato, yoghurt, garlic, rind, juice, cumin and mint; season with salt and pepper.

2. Heat a non-stick pan; spray with cooking oil. Add fish, cook on both sides, until browned and tender.

3. Serve fish topped with Lemon and Tomato Herb Sauce.

Serves 4 1 serve= 1 protein

Home-baked fish fingers

Makes 16 Serves 4 1 serve = 1 protein, 1 carbohydrate

Ingredients

2 cups (200g) wholemeal breadcrumbs

2 teaspoons finely grated lime rind

2 eggs, lightly beaten

500g firm white fish fillets, such as ling

olive oil spray, for cooking

Method

Preheat oven to 200°C. Place the breadcrumbs and lime rind in a bowl and mix until combined. Place the eggs in separate bowl. Cut the fish into thin strips, about 12cm long. Dip each strip into the eggs, then the breadcrumbs, pressing to coat well.

Place the fish fingers on a baking tray lined with baking paper. Spray lightly with oil spray. Bake for 15 minutes or until golden and cooked through.

Serve fish fingers with vegetable bundles (see note) and reduced-fat mayonnaise or tomato sauce.

Notes

To make the vegetable bundles, cut celery sticks into thin strips, arrange in a bundle with some blanched green beans and tie up loosely with cooking string or a long chive.

These fish fingers can be frozen after crumbing for up to two months. Thaw fully before cooking as above.

Fish, zucchini and oregano casserole

Ingredients (serves 4) 1 serve = 1 protein, 1 carbohydrate

olive oil cooking spray 1 brown onion, halved, thinly sliced

350g orange sweet potato, peeled, cut into 2cm pieces

2 small zucchini, cut into 1cm pieces 200g broccoli, trimmed, cut into florets

1 small (250g) eggplant, diced 800g can diced tomatoes

1/3 cup fresh oregano leaves

500g white fish fillets, cut into large pieces

1 small white bread stick, sliced, toasted

Method

Heat a heavy-based saucepan over medium heat. Lightly spray with oil. Add onion and cook, stirring, for 2 minutes or until golden.

Add sweet potato. Cook, stirring, for 3 minutes. Add zucchini, broccoli, eggplant, tomatoes and 1/4 cup oregano. Bring to boil.

Reduce heat to low. Cover and cook for 8 to 10 minutes or until sweet potato is tender. Stir in fish. Simmer, uncovered, for 4 to 5 minutes or until fish is cooked through.

Sprinkle with remaining oregano.

Lemon fish with sauteed beans and tomatoes

Pick up your favourite white fish for this zesty lemon fish with sautéed beans and tomatoes – a light, healthy and delicious.

Ingredients (serves 4)

4 (150g each) white fish fillets (such as hake), skin on

1 lemon, rind finely grated, juiced 2 teaspoons olive oil

250g green beans, trimmed 250g cherry tomatoes, halved

1 garlic clove, crushed 150g baby spinach leaves

2 tablespoons red wine vinegar 4 slices wholegrain bread, to serve

Method

Place fish in a shallow ceramic dish. Place lemon rind, 2 tablespoons lemon juice and 1 teaspoon oil in a small jug. Whisk to combine. Season with pepper. Pour lemon mixture over fish and turn to coat. Cover. Set aside for 10 minutes.

Preheat grill on medium heat. Line a grill tray with foil. Heat remaining oil in a large, non-stick frying pan over medium-high heat. Add beans to pan. Cook, tossing often, for 2 to 3 minutes or until bright green. Add tomatoes and garlic. Cook for 1 to 2 minutes or until tomatoes soften. Add spinach and vinegar. Toss until spinach just starts to wilt.

Meanwhile, place fish on grill tray. Cook for 4 to 5 minutes (depending on thickness) or until just cooked through.

Divide bean mixture among serving plates. Top with fish. Season with cracked black pepper. Serve with bread.

1 serve = 1 protein 1 carbohydrate

Low-fat fish pie

Ingredients (serves 6) 1 serve = 1 protein, 1 fat, 1 carb

40g butter, melted 1 leek, trimmed, washed, thinly sliced

2 tablespoons plain flour 350ml fish stock

2 tablespoons lemon juice 1kg thick white boneless fish, cut into 3cm pieces

9 sheets filo pastry olive oil cooking spray

Method

Preheat oven to 200°C. Grease a 5-cup capacity ovenproof dish. Cook butter and leek in a frying pan over medium heat for 3 minutes or until tender.

Sprinkle flour over leek mixture. Cook, stirring, for 2 minutes. Remove from heat. Add stock and lemon juice. Stir well. Return to heat. Cook, stirring, over medium heat for 6 minutes or until thick.

Remove from heat. Add fish, and salt and pepper. Cool completely. Place 1 sheet of filo onto a flat surface. Spray with oil. Fold in half. Place into pie dish. Repeat with 5 more sheets of filo, placing into dish so base and sides are covered.

Spoon fish mixture over filo. Cut remaining 3 sheets of filo into quarters. Scrunch each quarter into a ball. Place onto fish mixture. Spray with oil. Bake for 30 minutes or until pastry is crisp. Serve.

MARINATED FISH

4 x 150g fish fillets 1 tablespoon brown sugar

1/2 teaspoon ground ginger 1/4 teaspoon dried chilli flakes

1 clove garlic, crushed 2 tablespoons finely grated lemon rind

1/4 cup light soy sauce 1 tablespoon fish sauce

2 tablespoons shredded fresh Thai basil leaves

1. Place fish in a large, shallow dish. Combine sugar, ginger, chilli, garlic, rind and sauces in a jug. Pour over fish; turn to coat in mixture. Cover; stand 30 minutes.

2. Drain fish; reserve marinade.

3. Cook fish on a heated, oiled grill pan, brushing occasionally with marinade, until browned on both sides and cooked through.

4. Serve fish sprinkled with basil.

Serves 4 1 serve = 1 protein

Mediterranean salmon

¼ teaspoon salt ¼ teaspoon black pepper

4 salmon fillets Cooking spray

2 cups cherry tomatoes, halved ½ cup finely chopped zucchini

2 tablespoons capers 1 tablespoon olive oil

75g sliced ripe olives

Preheat oven to 180 degrees centigrade.

Sprinkle salt and pepper over both sides of fish.

Place fish in baking dish coated with cooking spray.

Combine tomatoes and remaining ingredients in a bowl; sppon mixture over fish.

Bake for 180 degrees centigrade for 25 minutes.

Serves 4 Serving size: 1 fillet and ½ cup vegetable mixture = 1 protein

Miso-glazed salmon with ginger buckwheat noodles

Ingredients (serves 4) 1 serve = 1 protein, 2 carbohydrates

100ml honey 3 tbs white miso paste (see note)

3 tsp sesame oil 1/4 cup (60ml) tamari sauce

1 tbs lime juice 2 tbs mirin

500g buckwheat noodles 1 tbs sunflower oil

4 (125g each) salmon fillets 1/2 cup thinly sliced shallots (spring onions)

1/2 cup chopped roasted peanuts 2 tbs pickled ginger

Mustard cress, to serve

Method

Combine honey, miso paste and 1 teaspoon of sesame oil in a bowl.

In a separate bowl, whisk together tamari, lime juice, mirin and remaining sesame oil, then set the dressing aside.

Cook noodles according to packet directions, drain and toss with dressing.

Preheat oven to 200°C. Heat sunflower oil in an ovenproof frypan over medium heat. Add salmon and fry both sides for 1 minute or until lightly golden. Brush salmon with miso mixture, then transfer pan to oven and roast for 5 minutes or until cooked through.

Toss shallots, nuts and ginger through noodles, then serve with the salmon garnished with mustard cress.

Moroccan fish fillets with couscous salad

Ingredients Serves 4 (1 serve = 1 protein, 2 carbohydrates)

1 tablespoon Moroccan seasoning 1 teaspoon lemon pepper

4 thick white fish fillets olive oil spray

1/2 cup freshly squeezed orange juice

Couscous salad

rind of 1 orange, finely grated 1 tablespoon white wine vinegar

2 teaspoons olive oil 1 1/2 cups couscous

1/4 cup pine nuts, toasted 1 large mango, diced

1/2 cup mint leaves, chopped

Instructions

1 Mix Moroccan seasoning and lemon pepper. Sprinkle 1/2 teaspoon mixed seasoning on each fish fillet. Turn fillets over and repeat.

2 Heat barbecue grill to a medium heat. Spray fillets with olive oil. Cook for 3 minutes on each side, or until cooked through. Transfer to a plate. Cover and keep warm.

3 Mix juice, rind, vinegar and oil in a jug. Prepare couscous following packet instructions.

4 Stir pine nuts, mango and mint into couscous until well-combined. Add half the juice mixture.

5 Serve couscous on 4 serving plates. Top with cooked fish fillet. Drizzle remaining juice mixture over fish and serve.

Moroccan pan-fried fish

Ingredients (serves 4) 1 serve = 1 protein, 2 carbo

1 bunch coriander, washed, dried, ends trimmed 3 garlic cloves, peeled

2 tsp ground cumin Pinch of chilli powder

2 tsp finely grated lemon rind 60ml (1/4 cup) fresh lemon juice 30ml olive oil 2 tsp sweet paprika

190g (1 cup) couscous 250ml (1 cup) boiling water

50g (1/3 cup) plain flour

4 (about 600g) firm white fish fillets (such as snapper)

Olive oil spray 90g baby spinach leaves

Method

Place the coriander, garlic, cumin, chilli, lemon rind, lemon juice, oil and half the paprika in the bowl of a food processor and process until smooth.

Place couscous in a heatproof bowl. Pour over the boiling water and set aside for 5 minutes or until liquid is absorbed. Use a fork to separate grains.

Meanwhile, combine the flour and remaining paprika on a plate. Season with salt and pepper. Add the fish and turn to coat. Shake off excess. Spray a large non-stick frying pan with olive oil spray and place over medium heat. Add the fish and cook for 3-4 minutes each side or until golden brown.

Place the spinach on a serving platter. Top with the fish and drizzle over the coriander mixture. Serve with couscous.

Ocean Trout with Baby Vegetables

8 baby beetroot

20 baby carrots

2 small zucchini, sliced

8 baby new potatoes, halved

4 baby onions

4 pieces ocean trout (approximately 150g each)

Tarragon Lemon Sauce:

20g butter or margarine

1 clove garlic, crushed

1 small onion, chopped

1 Tablespoon plain flour

¾ cup low-fat milk

1 Tablespoon fresh tarragon

1 teaspoon grated lemon rind

1 Tablespoon lemon juice

Heat butter in pan, add garlic and onion, cook, stirring, until onion is soft. Add flour, cook stirring, until bubbling. Remove from heat, gradually stir in milk. Stir over heat until mixture boils and thickens. Stir in Tarragon, rind and juice.

Boil, steam, or microwave unpeeled beetroot until just tender, drain. Cool 5 minutes; peel beetroot.

Boil, steam or remaining vegetables separately until tender.

Place fish in baking tray – bake in oven for about 20 minutes or until just tender. Peel skin away from fish. Serve fish with vegetables and tarragon lemon sauce.

Serves 4 1 serve = 1 protein, 1 tsp fat

Ocean trout with orange & fennel salad

Ingredients (serves 4) 1 serve = 1 protein, 1 carbohydrate

2 oranges 1 fennel bulb

4 x 180g skinless ocean trout fillets 1 tbs olive oil

50g baby salad leaves 1/3 cup (55g) blanched almonds, toasted

1 tbs red wine vinegar 1 tbs extra virgin olive oil

Method

Segment the oranges by cutting off the ends, skin and pith with a knife.

Then, hold one orange in your hand and cut each segment away from the membrane. Repeat with the remaining orange. Do this over a bowl to reserve 2 tablespoons of the juice.

Trim and core the fennel bulb, reserving 1 tablespoon of the fronds if desired. Slice the fennel bulb thinly.

Combine the orange segments with the sliced fennel, salad leaves and almonds in a bowl. Heat the grill to high.

Mix 2 teaspoons freshly ground black pepper with 1 tablespoon sea salt. Rub the trout fillets with oil, then sprinkle with the mixed salt and pepper.

Place a cooking rack into a baking tray, put fish onto the rack, then cook under the grill for 5 minutes, or until cooked as desired.

To make the salad dressing, place the red wine vinegar and extra virgin olive oil in a screwtop jar with the reserved orange juice. Shake well to combine, then toss through the orange and fennel salad.

Place the ocean trout fillets on plates, garnish with reserved fennel fronds (if using) and serve with salad.

Orange and fennel fish

Ingredients (serves 4) 1 serve = 1 protein, ½ carbohydrate

2 medium oranges 2 teaspoons fennel seeds

2 tablespoons olive oil 4 (150g each) firm white fish fillets

70g baby spinach 1 small fennel bulb, trimmed, thinly sliced

2 tablespoons red wine vinegar

Method

Finely grate rind from oranges. Reserve oranges. Combine orange rind, fennel seeds and half the oil in a shallow glass or ceramic dish. Add fish. Turn to coat. Set aside for 10 minutes.

Heat a barbecue plate or chargrill over medium-high heat. Cook fish for 3 to 5 minutes each side or until browned and cooked through. Transfer to a plate.

Meanwhile, segment oranges over a bowl (see note). Add spinach, sliced fennel, vinegar and remaining oil. Toss to combine. Place on plates. Top with fish. Serve.

Notes

To segment oranges, remove peel and white pith. Cut down either side of membrane to release segments.

Oriental Salmon

4 Salmon fillets 2 Tablespoons teriyake sauce

1 tablespoon lemon juice 1 tablespoon brown sugar or honey

1 teaspoon fresh ginger 1 clove garlic crushed

½ teaspoon Dijon mustard 2 shallots thinly sliced

Heat oven to 180 degrees centigrade.

Place salmon in an ungreased casserole.

Combine remaining ingredients except green onions. Spread over Salmon.

Place in oven approximately 20-30 minutes, until cooked as desired (some people prefer rare others well done).

Garnish with shallots. Serve immediately.

Serves 4 1 serve = 1 protein

Fish Fillets with Coriander Chilli Sauce

6 x 60g perch fillets 1 small onion thinly sliced

½ cup water ¼ cup dry vermouth

2 Tblsp lime juice 1 small fresh chilli, chopped finely

2 Tblsp sugar 1 tsp cornflour

½ red capsicum thinly sliced 2 green onions, cut into 5cm lengths

1 Tblsp finely chopped fresh coriander leaves

¼ cup firmly packed fresh coriander leaves, extra

Place fish in shallow ovenproof dish; top with brown onion. Pour over combined water, vermouth and 1 Tblsp of the juice; cover. Bake in moderate oven for about 15 minutes or until fish is tender.

Remove fish; keep warm. Strain and reserve liquid.

Place reserved liquid, chilli, sugar and combined cornflour and remaining juice in small saucepan.

Stir over heat until sugar dissolves. Bring to boil; simmer until mixture thicken. Stir in chopped coriander. Arrange fish, capsicum, green onion and coriander leaves on serving plate; drizzle with sauce.

Serves 2 1 serve = 1 protein

GRILLED FISH WITH TOMATO SALSA

2 teaspoons oil 4 x 150g white fish fillets

100g mixed baby salad leaves

TOMATO SALSA

1 small red onion, finely chopped 2 tomatoes, seeded, finely chopped

1/3 cup pitted green olives, chopped 3 anchovy fillets, chopped

1 tablespoon lemon juice 2 tablespoons chopped fresh basil

salt and pepper to taste

1. TOMATO SALSA. Combine all ingredients in a bowl; mix well.

2. Brush oil over a heated, grill pan; add fish fillets, cook for a few minutes on each side, or until cooked through.

3. Serve fillets on salad leaves with Tomato Salsa.

SERVES 4 1 serve = 1 protein

Grilled fish and lemon with olive salad

Try this fish with your favourite green salad and new potatoes or chunky fresh bread.

Ingredients

100g marinated chargrilled capsicum (not in oil), thinly sliced

1/3 bunch flat leaf parsley, chopped 1/2 cup pimento-stuffed green olives, sliced

1 cup baby rocket leaves, chopped 2 tablespoons capers, drained and chopped

4 firm white fish fillets (approx 120g each), such as gurnard or ling

2 lemons, cut into wedges cooking oil spray

1/3 cup sun-dried tomato pesto 2 teaspoons olive oil

1 tablespoon red wine vinegar

Instructions

Combine the capsicum, parsley, olives, rocket and capers in a large bowl and set aside.

Heat a chargrill pan (heavy pan with raised grill lines) over medium-high heat. Spray the fish and lemon with cooking oil spray. Place the fish into the pan and cook for 2 minutes. Turn and brush the top with pesto. Add the lemon wedges to the pan and cook for a further 2-3 minutes, or until fish is brown and cooked through and the lemon wedges are golden.

Drizzle the salad with oil and vinegar and gently toss. Divide the salad among serving plates, top with fish and lemon wedges and serve.

Serves 4 1 serve = 1 protein

PESTO-TOPPED FISH

600g fish fillets 2 tablespoons lemon juice

PESTO TOPPING

2 Tblsp margarine 1 teaspoon grated lemon rind

1/2 cup firmly packed fresh basil leaves 1 clove garlic

2 tblpoons grated fresh parmesan cheese ½ teaspoon French mustard

1. PESTO TOPPING. Blend margarine, rind, basil, garlic, cheese and mustard until well combined.

2. Arrange fillets on a foil-lined oven tray. Spread with Pesto Topping; sprinkle with juice.

3. Cook under a hot grill until lightly browned and cooked through.

Serves 4. 1 serve = 1 protein, 1 fat

Quick way with Rainbow Trout

Serves 4 1 serve = 1 protein

Ingredients:

3 large lemons

1 tablespoon sugar

1 large red chilli (de-seeded and finely sliced)

1/2 cup mint leaves (torn)

salt and pepper

4 Rainbow Trout Fresh Fillets (about 200g each)

olive oil for coating

4 cups watercress sprigs

2 tablespoons olive oil

METHOD:

Peel lemons. Remove pith and membrane from segments. Cut segments in half and combine with sugar, chilli, mint leaves, salt and pepper. Put lemon salad aside.

Place a non-stick pan over high heat.

Brush the rainbow trout fillets with olive oil. Sear for 2 minutes each side or until cooked as desired.

Toss watercress sprigs with the 2 tablespoons olive oil in a bowl.

To serve: divide the watercress sprigs between plates and top with the rainbow trout fillets and the lemon salad.

Salade Nicoise

200g green beans trimmed, chopped 250g cherry tomatoes halved

½ cup seeded black olives 2 lebanese cucumbers, sliced

1 medium red onion, sliced thinly 150g mesclun

6 hard boiled eggs 425g tin tuna in springwater, drained

Light Vinaigrette: 1 tsp olive oil; ¼ cup lemon juice; 1 clove garlic crushed; 2 tsp Dijon mustard

Boil, steam or microwave beans until just tender; drain. Rinse under cold water; drain.

Make light vinaigrette

Place tomato, olives, cucumber, onion, mesclun and egg in large bowl with vinaigrette; toss gently to combine. Divide salad among serving plates; flake fish over salad in large chunks.

Serves 4 1 serve = 2 protein

Grilled Salmon with Minted Cucumber Sauce

1 clove garlic minced

¼ teaspoon freshly ground black pepper

¼ tsp ground cumin

1 cup plain low fat yoghurt

1 Tblsp fresh or 1 tsp dried mint

1 medium cucumber, cubed, seeded and peeled

4 x 150g skinless, boneless salmon fillets

Fresh mint sprigs

Place garlic, pepper and cumin in mixing bowl; mash to a paste with the back of a spoon. Add yoghurt and mint, stir well. Stir in cucumber gently, and set mixture aside.

Clean grill or bbq and spray with oil. Lightly brush fish with oil on both sides of fish fillets. BBQ fish and grill about 3 minutes per sides or until cooked to taste.

Spoon cucumber sauce over fish; garnish with mint. Serve immediately.

Serves 4 1 serve = 1 protein

Moroccan fish with salad

Ingredients (serves 4) 1 serve = 1 protein, 1 carbohydrate

1/2 cup plain flour 1 egg

3/4 cup dried breadcrumbs 1 Tblsp Moroccan seasoning (see note)

4 (185g each) boneless fillets (see note) 2 pieces lavash bread, cut into triangles

olive oil cooking spray lemon wedges, to serve

Tomato salad

3 large tomatoes, diced 2 Lebanese cucumbers, diced

1 small red onion, halved, thinly sliced 1 lemon, rind finely grated, juiced

1 cup flat-leaf parsley leaves, roughly chopped

Method

Make tomato salad Combine tomatoes, cucumber, onion, lemon rind, 1/4 cup lemon juice and parsley in a bowl. Cover and refrigerate.

Place flour on a plate. Lightly beat egg and 2 tablespoons cold water in a shallow bowl. Combine breadcrumbs and Moroccan seasoning on a plate. Coat fish, 1 piece at a time, in flour. Dip into egg, then breadcrumb mixture, gently pressing crumbs on with your fingertips to secure. Place on a large plate.

Preheat oven to 200°C. Spray both sides fish and lavash bread with oil and place on separate baking trays. Bake lavash bread for 5 minutes or until toasted. Remove from oven and set aside. Bake fish for 10 minutes or until golden and cooked through.

Serve fish with tomato salad, toasted lavash and lemon wedges.

Notes

Tip: Any firm-fleshed fish with minimal bones is suitable for this recipe. Try barramundi, flathead or snapper.

Note 1: Moroccan seasoning is a mild spice blend, great with fish, lamb or chicken.

Note 2: Known as boneless

Pan-fried fish with herb sauce

Ingredients (serves 4) 1 serve = 1 protein

1 large lemon

3 garlic cloves, sliced

1 cup flat-leaf parsley leaves, torn

12 each mint and basil leaves, torn

1/4 cup oregano leaves

1/3 cup (80ml) extra virgin olive oil

4 x 180g white fish fillets with skin on (such as blue-eye or snapper)

Crusty bread, to serve

Method

Preheat the oven to 180°C. Pare the lemon rind with a peeler, being sure not to take any of the white pith. Squeeze lemon juice into a bowl. Add garlic, herbs and half the oil. Season, then set aside.

Heat remaining oil in an ovenproof pan over medium-high heat. Fry lemon rind for 30 seconds. Season fish, then place skin-side down in the pan. Cook over medium heat for 3-4 minutes until skin is crisp and flesh turns white at the edges. Place pan in oven for 5 minutes until fish is just cooked through. Return pan to low heat, pour over herb mixture and warm through. Serve fish with crusty bread.

PESTO-TOPPED FISH

600g fish fillets 2 tablespoons lemon juice

PESTO TOPPING

2 tablespoons polyunsaturated reduced-fat margarine

1 teaspoon grated lemon rind 1/2 cup firmly packed fresh basil leaves

1 clove garlic 2 Tblss grated fresh parmesan cheese

½ teaspoon French mustard

1. PESTO TOPPING. Blend margarine, rind, basil, garlic, cheese and mustard until well combined.

2. Arrange fillets on a foil-lined oven tray. Spread with Pesto Topping; sprinkle with juice.

3. Cook under a hot grill until lightly browned and cooked through.

Serves 4. 1 serve = 2 tsp fat, 1 protein

PRAWN CUCUMBER SKEWERS

24 cooked king prawns 2 Lebanese cucumbers

24 fresh Thai basil leaves

DIPPING SAUCE

1/2 cup caster sugar ¼ cup water

1 Tblsp sweet chilli sauce 2 tsp chopped coriander

½ tsp finely chopped fresh lemon grass

1/4 cup limejuice 1 tsp fish sauce

Peel and devein prawns, leaving tails intact.

Peel long thin strips from cucumbers using a vegetable peeler. Wrap a strip of cucumber around each prawn; thread onto a small bamboo skewer. Thread a basil leaf onto each skewer; repeat process. Place skewers onto a tray; refrigerate until serving.

DIPPING SAUCE. Combine sugar and water in a small pan; stir over low heat until sugar is dissolved. Simmer, uncovered, without stirring, for about 5 minutes, or until syrup is thickened. Remove from heat, stir in remaining ingredients; cool.

Serve skewers with Dipping Sauce.

Makes 12

Fish with ratatouille

Ingredients (serves 4) 1 serve = 1 protein

4 white fish fillets (bass, ling, snapper or blue-eye)

250g cherry tomatoes, halved

1 green capsicum, seeded and thinly sliced

1 red capsicum, seeded and thinly sliced

1 clove garlic, crushed

1 onion, sliced

1 1/2 tablespoons torn basil

3 teaspoons balsamic vinegar

Method

To make ratatouille heat 2 tablespoons oil in a large saucepan over medium high heat. Add the onion, capsicums and garlic and cook for 4 minutes or until just softened. Add the tomatoes and vinegar and cook for 6-8 minutes, stirring occasionally until the mixture is pulpy. Remove from the heat, stir through basil, cover and keep warm.

Heat 1 tablespoon of oil in a non-stick frying pan. Add fish and cook for 3 minutes on each side or until golden and cooked through. Serve with ratatouille.

Salmon with Dill and Caper Dressing

2 Tblsp low-fat sour cream 1 Tblsp tiny capers

2 tsp coarsely chopped dill 2 tsp horseradish cream

1 Tblsp lime juice 4 x 150g salmon fillets

Combine sour cream with capers, dill, horseradish and juice in medium bowl.

Heat oiled large pan; cook salmon until browned both sides and cooked as desired. Serve salmon with dill and caper dressing.

Serves 4 1 serve = 1 protein, 2 tsp fat

Salmon with sesame greens & ginger-soy dressing

Ingredients (serves 4) 1 serve = 1 protein

4 (125g each) skin-on salmon fillets

Olive oil spray

60ml (1/4 cup) salt-reduced soy sauce

2 tsp brown sugar

2 tsp grated fresh ginger

3 tsp sesame oil

1 bunch gai lan (Chinese broccoli)

Steamed jasmine rice, to serve (optional)

1 tbs sesame seeds, toasted

Method

Heat a large non-stick frying pan over high heat. Spray both sides of the salmon with olive oil spray. Add salmon to the pan, skin-side down, and cook for 2-3 minutes or until crisp. Turn and cook for a further 1-2 minutes for medium or until cooked to your liking.

Meanwhile, combine the soy sauce, sugar, ginger and half the sesame oil in a small bowl. Stir until the sugar dissolves. Cook the gai lan in a saucepan of boiling water for 30 seconds or until bright green and tender crisp. Drain.

Divide the gai lan and rice among serving dishes. Drizzle over the remaining sesame oil and sprinkle with half the sesame seeds. Top with the salmon. Drizzle over the soy sauce mixture and sprinkle with the remaining sesame seeds to serve.

Notes

Budget tip: Replace the salmon fillets with 2 large single chicken breast fillets, halved horizontally

Variation:

Beef with sesame greens & chilli-soy dressing: Replace salmon with 4 beef steaks. Cook for 3-4 minutes each side for medium or until cooked to your liking. Add a little finely chopped fresh red chilli to the soy sauce mixture in step 2.

Salmon Steak Kyoto

4 Salmon Steaks – one per person

For the marinade:

1/3 cup soy sauce ¼ cup orange juice concentrate

2 tsp olive oil 2 Tblsp tomato sauce

1 tsp lemon juice ½ tsp prepared mustard

1 Tblsp prepared mustard 1 Tblsp spring onion minced

1 clove garlic, minced ½ tsp minced ginger root

In a shallow baking dish combine the marinade ingredients. Add the salmon and turn to coat each side. Cover and refrigerate for 30-60 minutes. Remove the salmon and reserve the marinade.

Pour the reserved marinade into a small saucepan. Bring to the boil for 1 minute. Lightly brush or spray the salmon with oil. Grill or bbq salmon until fish is tender and flakes with a fork, about 3-5 minutes each side, depending upon thickness of fish. Brush the salmon with the marinade once halfway through cooking.

1 serve = 1 protein

Snapper with Ginger and Carrots

2 whole snappers

cornflour

2 teaspoons oil

4 carrots

1 onion

4cm piece green ginger, peeled

½ tsp sesame seed oil

2 Tblsp light soy sauce

2 tsp cornflour

1 Tblsp dry sherry

1 ½ cups water

6 green shallots

Trim fins and tail of fish. Cut a few slashes in each side of fish, rub both sides of fish with cornflour.

Cut carrot, onion and ginger into thin strips. Heat oil in pan or wok, add carrots and onion, stir-fry until just tender , add ginger, cook 1 minute.

Push vegetables to one side, add fish, pour half the combined sesame seed oil and soy sauce over fish, cook 5 minutes. When brown, turn fish over, add remaining sesame and soy mizture.

Pour blended extra cornflour, sherry and water over fish, stir gently 1 minute or until mixture boils. Cover, cook gently 5 minutes or until fish is tender. Add shallots in last few minutes of cooking time.

Serves 2 1 serve = 1 protein

Spice-crusted ocean trout with zucchini salad

Ingredients (serves 4) 1 serve = 1 protein

2 tsp ground coriander 2 tsp ground cumin

1 tsp sweet paprika 1 tsp sea salt

4 (about 180g each) ocean trout fillets 1 tbs olive oil

Mixed salad leaves, to serve Lemon wedges, to serve

Yoghurt dressing

200g (3/4 cup) plain soy yoghurt 2 garlic cloves, crushed

3 tsp finely chopped fresh dill 3 tsp finely chopped fresh chives

3 tsp finely chopped fresh coriander 2 tbs fresh lemon juice

1 tbs extra virgin olive oil 1/2 tsp Dijon mustard

Salt & freshly ground black pepper

Zucchini salad

2 green zucchini, ends trimmed, cut into 1cm pieces

1/2 red onion, finely chopped

2 vine-ripened tomatoes, halved, deseeded, cut into 1cm pieces

1 Lebanese cucumber, peeled, seeded cut into 1cm pieces

2 tbs finely chopped fresh mint

2 tbs finely chopped fresh continental parsley

1 tbs olive oil

1 tbs fresh lemon juice

Salt & freshly ground black pepper

Method

Combine coriander, cumin, paprika and sea salt in a bowl. Rub over fish. Place fish in a glass or ceramic dish. Cover with plastic wrap and place in the fridge for 30 minutes to develop the flavours.

Meanwhile, to make dressing, combine yoghurt, garlic, dill, chives, coriander, lemon juice, oil and mustard in a bowl. Season with salt and pepper. Cover with plastic wrap and place in the fridge for 30 minutes to develop the flavours.

To make the zucchini salad, combine zucchini, onion, tomato, cucumber, mint, parsley, oil and lemon juice in a bowl. Taste and season with salt and pepper.

Heat the oil in a non-stick frying pan over medium-high heat. Add trout and cook for 2 minutes each side for medium or until cooked to your liking.

Spoon zucchini salad among plates. Top with trout and drizzle with dressing. Serve with salad and lemon wedges.

Spiced fish with chickpea salad

Ingredients (serves 4) 1 serve = 1 protein, 2 carbohydrates, 2tsp fat

1 tbs cumin seeds 1 tbs fennel seeds

2 tbs plain flour 4 white fish fillets

1 tbs olive oil 1 tbs butter

Baby rocket leaves, to serve

Chickpea salad

400g can chickpeas, rinsed, drained 3 eggs, hard-boiled, peeled, chopped

4 shallots ends trimmed, thinly sliced 1 red capsicum, halved chopped

1 Lebanese cucumber, deseeded, chopped

1/3cup fresh continental parsley leaves chopped

1/3 cup fresh mint leaves, chopped 2 tbs low fat mayonnaise

2 tbs low fat Greek-style natural yoghurt 1 tbs red wine vinegar

1 tsp curry powder 1 garlic clove, finely chopped

Method

To make the chickpea salad, combine the chickpeas, egg, shallot, capsicum, cucumber, parsley and mint in a large bowl. Combine the mayonnaise, yoghurt, vinegar, curry powder and garlic in a small bowl. Stir the dressing into the salad.

Use a mortar and pestle, or a coffee or spice grinder, to finely crush the cumin seeds and fennel seeds. Place on a large plate. Add the flour and combine. Season with salt and pepper. Add the fish and turn to coat. Shake off excess.

Heat half the oil in a large frying pan over medium-high heat. Cook half the fish for 2-3 minutes each side, adding half the butter halfway through cooking. Divide among serving plates. Cover with foil to keep warm. Repeat with remaining oil, fish and butter. Serve with the chickpea salad and baby rocket leaves.

Spicy grilled snapper with snow pea salad (low-fat)

Ingredients (serves 4) 1 serve = 1 protein

4 x 200g snapper fillets 1 tbs olive oil

50g watercress, ends trimmed 150g snow peas, thinly sliced

1 carrot, sliced into thin matchsticks 1/2 cup Vietnamese mint leaves*

1 garlic clove, halved

1 small red chilli, seeds removed, roughly chopped

2 coriander roots 1/4 cup (50g) firmly packed brown sugar

1/5 cup (125ml) lime juice 1/4 cup (60ml) fish sauce

2 eschalots, thinly sliced

Method

To make the spicy sauce, use a mortar and pestle to pound the garlic, chopped chilli, coriander roots, brown sugar and 1 teaspoon of sea salt to a paste.

Add the lime juice and fish sauce, then stir until the sugar is dissolved. Stir through the eschalot.

Heat a lightly oiled chargrill or barbecue to high. Brush the snapper fillets with olive oil, sprinkle with 2 teaspoons of sea salt and, when the grill is hot, sear for 2-3 minutes on each side or until cooked through.

Meanwhile, place the watercress, snow peas, carrot and mint leaves in a bowl. Add 1/3 cup (80ml) of the spicy sauce and toss to combine.

To serve, divide the salad among 4 plates, top with the snapper fillets and drizzle the remaining spicy sauce over the top.

Notes

* Available from Asian food stores and selected greengrocers; substitute with regular mint

Spiced barbecue salmon

Ingredients (serves 6) 1 serve = 1 protein

1 tbs brown sugar 2 1/2 tsp dried oregano

2 1/2 tsp garlic powder 1 tsp dried chilli flakes

1 tsp ground black pepper 1 tsp ground allspice

1/4 tsp ground cinnamon 1/4 tsp ground nutmeg

6 (about 150g each) salmon fillets, skin on 80ml (1/3 cup) olive oil

Lime wedges, to serve

Method

Combine the sugar, oregano, garlic, chilli, pepper, allspice, cinnamon and nutmeg in a small bowl.

Pat the salmon with paper towel to remove excess moisture. Rub with spice mixture to coat. Place in a glass or ceramic dish. Cover. Place in the fridge for 3 hours or overnight to marinate.

Preheat a barbecue flat plate on medium. Lightly brush the salmon with oil. Season with salt. Add to barbecue, skin-side down. Cook for 3 minutes each side for medium or until cooked to your liking. Serve salmon with salad and lime wedges.

Notes

Make it ahead: Prepare this recipe to the end of step 2 up to 1 day ahead. Continue from step 3, 10 minutes before serving.

STEAMED FISH WITH INDIAN LENTILS

3/4 cup red lentils 2 teaspoons olive oil

4 medium onions, thinly sliced 1 tablespoon grated fresh ginger

2 cloves garlic, crushed 3 teaspoons ground coriander

1/2 teaspoon ground turmeric 1/2 teaspoon ground fennel

2 teaspoons salt 11/2 cups fish stock

4 x 125g boneless white fish fillets

1/2 cup coarsely chopped fresh coriander leaves

1/3 cup low-fat plain yoghurt to serve

1. Add lentils to a medium pan of boiling water. Simmer, uncovered, for 5 minutes; drain.

2. Meanwhile, heat oil in a large pan, add onions; cook, stirring, over low heat for about 10 minutes or until well browned. Add ginger, garlic, spices, salt and lentils; cook, stirring, for a further 1 minute.

3. Add stock, bring to boil; place fish fillets on top of lentil mixture. Simmer, covered, for about 5 minutes, or until fish is cooked through.

4. Serve fish over lentil mixture; sprinkle with coriander. Top each serve with 1 tablespoon yoghurt.

SERVES 4 1 serve = 1 protein

Steamed fish with ginger, coriander and kaffir lime

Ingredients (serves 4) 1 serve = 1 protein

16 kaffir lime leaves

4 white fish fillets or cutlets e.g. ling, barramundi or blue-eye

40g (1/4 cup) julienne ginger

2 tablespoons coriander leaves

2 tablespoons sweet chilli sauce

2 teaspoons fish sauce

Lime juice, to serve

Coriander leaves, extra, to serve

Method

Cut out four large squares of non-stick baking paper. Place four kaffir lime leaves in the centre of each square. Top with a piece of fish and sprinkle with ginger and coriander. Combine sweet chilli sauce and fish sauce in a small bowl and drizzle over fish.

Fold the ends of each square around the fish to enclose and form a parcel.

Steam the fish in a bamboo or metal steamer for 3-4 minutes or until fish is cooked through. Discard kaffir lime leaves. Arrange fish on serving plates and sprinkle with lime juice and extra coriander. Serve with a simple cucumber salad and extra sweet chilli, if desired.

Notes

To make cucumber salad, chop a small Lebanese cucumber and place in a bowl. Add 1 tablespoon white vinegar and 1 teaspoon caster sugar and stir until sugar has dissolved. Add a small finely chopped red chilli, if desired.

Steamed ginger & shallot fish

Ingredients (serves 2) 1 serve = 1 protein

1 tbs dry sherry

1 tsp caster sugar

1 tsp sesame oil

1 tbs light soy sauce

2 (about 150g each) firm white fish fillets

2cm-piece fresh ginger, peeled, cut into matchsticks

Steamed Asian greens, to serve

1 shallot, trimmed, thinly sliced diagonally

1 long fresh red chilli (optional), halved, deseeded, thinly sliced

Method

Combine the sherry, sugar, oil and half the soy sauce in a small jug.

Place the fish in a shallow heatproof bowl (make sure the bowl fits inside your steamer). Top with the ginger and pour over the sherry mixture.

Place the bowl in the steamer over a wok one-third filled with simmering water (make sure the steamer doesn’t touch the water). Cook for 5 minutes or until the fish flakes easily when tested with a fork.

Divide the Asian greens and fish among serving plates. Drizzle over the remaining soy sauce and any juices from the bowl. Top with the shallot and chilli, if desired.

Notes

Tip: Find inexpensive bamboo steamers at Asian grocery stores. If you have a few, you can stack them and cook foods such as fish and vegies at the same time.

STEAMED FISH WITH INDIAN LENTILS

3/4 (150g) cup red lentils 2 tsp oil

4 medium onions, thinly sliced 1 Tblp grated fresh ginger

2 cloves garlic, crushed 3 tsp ground coriander

½ tsp ground turmeric ½ tsp ground fennel

2 tsp salt 1 ½ cups fish stock

4 boneless white fish fillets ½ cup chopped fresh coriander

½ cup low-fat plain yoghurt to serve

Add lentils to a medium pan of boiling water. Simmer, uncovered, for 5 minutes; drain.

Meanwhile, heat oil in a large pan, add onions; cook, stirring, for about 10 minutes or until well browned. Add ginger, garlic, spices, salt and lentils; cook, stirring, for a further 1 minute.

Add stock, bring to boil; place fish on top of lentil mixture. Simmer, covered, for about 5 minutes, or until fish is tender.

Serve fish over lentil mixture; sprinkle with coriander. Top with yoghurt.

Serves 4 1 serve = 1 protein, 1 carbohydrate

Steamed trout with mango salad

Ingredients (serves 4) 1 serve = 1 protein, ½ carbohydrate

2 tbs lime juice, plus wedges to serve

2 tbs fish sauce

2 tbs caster sugar

2 small red chillies, seeded, finely sliced

2 firm mangoes (use green mangoes if available), peeled, coarsely grated

4 x 150g skinless ocean trout fillets

1 cup coriander leaves, chopped

1/3 cup chopped mint leaves

1/3 cup roasted macadamias, chopped

Method

Shake lime juice, fish sauce, sugar and chilli together in a screw-top jar. Toss mango in a bowl with dressing.

Place fish on a plate in a steamer over a pan of simmering water. Steam for about 5 minutes until cooked but still slightly rare in the centre. Add herbs to mango, place a piece of fish on each serving plate, top with salad and sprinkle with nuts. Serve with lime wedges.

Tandoori fish & cumin rice

Ingredients (serves 4) 1 serve = 1 protein

180g (2/3 cup) Dairy Farmers Traditional Lite Yogurt

2 garlic cloves, crushed 1 tbs grated fresh ginger

2 tsp ground coriander 2 tsp ground cumin

2 tsp ground turmeric

4 (about 150g each) firm white fish fillets (such as ling or perch)

350ml salt-reduced vegetable stock Olive oil spray

1 brown onion, finely chopped 2 garlic cloves, crushed

1 tsp cumin seeds 200g (1 cup) long-grain rice

Fresh coriander leaves, to serve Lime wedges, to serve

Method

Combine yoghurt, garlic, ginger, ground coriander, cumin and turmeric in a shallow glass dish. Add fish and turn to coat. Cover. Place in the fridge for 2 hours to marinate.

Preheat oven to 220°C. Remove fish and drain excess marinade. Place the fish on a rack in a baking tray. Bake for 15 minutes or until fish flakes when tested with a fork.

Meanwhile, place the stock in a saucepan and bring to a simmer over medium heat.

Heat a saucepan over medium heat. Spray with olive oil spray. Add the onion and cook, stirring, for 5 minutes. Add the garlic and cumin seeds. Cook, stirring, for 1 minute. Stir in the rice. Add the stock and bring to the boil. Cover. Simmer for 12 minutes. Set aside, covered, for 5 minutes.

Divide rice and fish among serving plates. Top with coriander. Serve with lime wedges.

Teriyaki salmon 1 serve = 1 protein

Ingredients

4 x 150g salmon steaks

1/2 cup teriyaki marinade (I use Kikkoman)

1 cup long-grain rice

2 bunches bok choy or broccolini, steamed, to serve

2 teaspoons sesame seeds, toasted, to serve

Method

Place salmon steaks into a ceramic dish. Add teriyaki marinade and turn salmon to coat well. Stand for 20 minutes.

Put rice into a saucepan and cover with 2 cups water. Place over high heat and bring to the boil. Simmer for 5 minutes or until craters form over rice. Cover and turn off heat.

Heat a frying pan or cast iron chargrill over medium-high heat. When pan/grill is hot, place a piece of baking paper in pan – this will stop the fish sticking. Cook 2 salmon steaks for 2–3 minutes on each side for medium-rare or until cooked to your liking. Transfer to a plate and cover with foil to keep warm. Repeat with remaining salmon.

Divide rice between 4 plates. Top with salmon and sprinkle with sesame seeds. Serve with steamed greens.

THAI FISH CAKES

600g boneless fish fillets 2 tablespoons chopped fresh coriander

2 egg whites 2 tablespoons red curry paste

1 teaspoon sugar 3 spring onions, finely chopped

80g green beans, finely chopped salt and pepper to taste

SWEET THAI DRESSING

1/3 cup white vinegar 1/3 cup caster sugar

2 tablespoons lime juice 1 tablespoon fish sauce

½ red capsicum, finely chopped 2 tablespoons chopped fresh coriander

1. Lightly grease a 12-hole muffin pan (1/3 cup capacity).

2. Process fish, coriander, egg whites, paste, sugar and salt and pepper until smooth; transfer to a bowl. Stir in spring onions and beans.

3. Divide mixture into 12 portions; press firmly into prepared pan.

4. Cook in a moderate oven, 180oC, for about 12 to 15 minutes or until cooked through.

5. SWEET THAI DRESSING. Combine vinegar, sugar and juice in a small pan, stir over a low heat, without boiling, until sugar is dissolved. Simmer for 3 minutes; cool. Stir in remaining ingredients.

6. Serve fish cakes with Sweet Thai Dressing.

SERVES 4 1 serve = 1 protein

Thai-style poached whole salmon

Ingredients (serves 8) 1 serve = 1 protein

2 lemongrass stems (white part only), halved, bruised

8 kaffir lime leaves*

2cm piece ginger, sliced

2kg whole salmon or ocean trout, cleaned, scaled (ask your fishmonger to do this)

1 bunch coriander

300g light palm sugar*, grated

1/2 red onion, sliced

2 1/2 tbs tamarind concentrate*

50ml fish sauce

Vegetable oil, to deep-fry

6 Asian red eschalots*, thinly sliced

4 garlic cloves, thinly sliced

2 long red chillies, sliced into rounds

Lime wedges, to serve

Method

Place 2 lemongrass halves, 2 lime leaves and half the ginger in the cavity of the fish, then place in a fish kettle (from kitchenware shops), cover with cold water and slowly bring to the boil over medium heat. When boiling, switch off the heat, cover tightly and stand for 30 minutes (without removing lid) until just cooked.

While fish is cooking, wash coriander well, pick leaves and refrigerate until required. Make sure coriander roots are free of dirt, then thinly slice. Place palm sugar in a heavy-based pan over medium heat. Add 2 tablespoons of water and stir until the sugar dissolves. Add coriander roots, onion, remaining lemongrass and ginger and 4 lime leaves. Bring to the boil, then simmer over low heat for 5 minutes or until lightly caramelised. Add tamarind and fish sauce, then simmer for a further 5 minutes. Strain into a jug, pressing down on solids before discarding. Set aside until ready to serve.

Half-fill a deep-fryer or heavy-based pan with oil and heat to 190°C (or test a cube of bread – it will turn golden in 30 seconds when oil is ready). Fry the eschalots, garlic and chilli, in separate batches, for 1-2 minutes until crisp and golden. Drain on paper towel.

Carefully remove the fish from the poaching liquid and place on a large serving platter. Pat dry with a paper towel. To remove the skin, loosen around the gills and pull back towards the tail. (It’s not necessary to remove the skin from the underside of fish at this stage.) Use a paper towel to soak up any moisture around the fish. Pour over the sauce and garnish with the fried eschalots, garlic and chilli, the coriander leaves and finely shredded remaining 2 kaffir lime leaves.

Notes

Both the fish and sauce can be served hot, warm or cold, so all the work can be done in advance.

Serves 8-10 as part of a buffet.

* Kaffir lime leaves, palm sugar, tamarind concentrate and Asian red eschalots are from Asian food shops.

TUNA PATTIES

3 medium potatoes, peeled, chopped 220g can tuna in brine, drained

2 tablespoons chopped fresh dill 2 teaspoons grated lemon rind

1 teaspoon drained baby capers, chopped salt and pepper to taste

½ cup Lightly Seasoned Fish Mix cooking oil spray

lemon wedges to serve

1. Boil, steam or microwave potatoes until tender; drain. Mash potatoes until smooth.

2. Combine potatoes, tuna, dill, rind, capers and salt and pepper in a bowl; mix well.

3. Divide mixture into 8 portions; shape each portion into a patty. Coat in seasoning mix; shake away excess. Place on a tray lined with non-stick baking paper. Spray lightly with oil.

4. Cook in a moderate oven, 180oC, for about 20 minutes or until heated through and crumbs are crisp.

5. Serve patties with lemon wedges.

Serves 4 1 serve = ½ protein, 1 carbohydrate

Vine-ripened tomatoes and baby spinach salad with barramundi fillet

Ingredients (serves 4) 1 serve = 1 protein

150g baby spinach 50g speck (bacon), chopped (optional)

15 basil leaves 80ml extra virgin olive oil

100g vine-ripened tomatoes 50g pine nuts, toasted

20ml balsamic vinegar Salt & freshly ground pepper

4 x 200g barramundi fillets

Method

Finely shred spinach.

Heat a pan over medium heat. Fry speck until crisp, remove from pan. Add 1 tbs oil and fry basil leaves until crisp. Remove from pan.

Combine spinach, speck, tomatoes and pine nuts in a bowl. Whisk olive oil with balsamic vinegar and season.

Heat pan to medium high, brush fish fillets with a little oil, fry skin side down to crispen for about 2 mins. Carefully turn fish and cook for a further 2 mins until golden and cooked through. Cover, keep warm.

Arrange salad on plate and top with fish. Garnish with basil leaves.

WARM FISH POLENTA SALAD

1-cup chicken stock

1-cup polenta

1 tablespoon grated Parmesan cheese

2 teaspoons Moroccan seasoning

4 x 100g fish fillets

100g mixed salad leaves

3 small egg tomatoes, sliced

DRESSING

1 x 200g tub low-fat Greek-style yoghurt

2 tablespoons bottled no-oil French dressing

1 small Lebanese cucumber, seeded, grated

1 clove garlic, crushed

1 tablespoon chopped fresh mint

1. Bring stock to boil in a pan, gradually stir in polenta; cook, stirring, until mixture boils and thickens; stir in cheese. Press mixture into a greased bar cake pan. Cover; refrigerate until firm.

2. Dressing. Combine all ingredients in a bowl; mix well.

3. Turn out polenta; cut into eight even slices.

4. Cook polenta on a heated, greased grill pan until browned on both sides and heated through; remove from pan. Cover; keep warm.

5. Sprinkle Moroccan seasoning evenly over fish. Cook fish on same heated, greased grill pan until browned on both sides and cooked through.

6. Divide polenta among plates, top with salad leaves, tomatoes and fish; drizzle with Dressing.

SERVES 4 1 serve = 1 protein, 1 carbohydrate

Yummy Tuna Salad

¼ head of iceberg lettuce or Chinese Cabbage cut in chunks

1 red cabbage, cut in chunks

1 bunch shallots, sliced

2 tomatoes, cut in chumks

1 cup broccoli flowerettes

1 banana, sliced thickly

3 slices pineapple, cut in chunks

200g tuna drained

1 Tblsp raisins

Combine all ingredients and cover with a fat-free French dressing (or dressing of your choice)

Serves 2 1 serve = 1 protein, 1 carbohydrate

Meat Recipes

Arlene — Mon, 30 Apr 2012 07:23:11 +0000

Asian beef & vegetable casserole

Ingredients (serves 8) 1 serve = 1 protein

2 tbs plain flour

1.5kg beef casserole steak (such as chuck steak or gravy beef), cut into 4cm pieces

2 tbs olive oil

1 brown onion, halved, thinly sliced

3 carrots, peeled, cut into 2cm-thick slices

4 whole star anise

4cm-piece fresh ginger, peeled, thinly sliced

2 stems lemon grass, pale section only, halved

500ml (2 cups) beef stock

125ml (1/2 cup) brandy

90g (1/3 cup) tomato paste

300g green beans, topped

Fresh coriander leaves, to serve

Steamed rice, to serve

Method

Preheat oven to 180°C. Place the flour on a plate. Season with salt and pepper. Add the beef and toss to coat. Shake off any excess.

Heat half the oil in a 4L (16-cup) capacity flameproof, ovenproof casserole dish over medium heat. Add half the beef and cook for 2-3 minutes each side or until brown. Transfer to a plate. Repeat with remaining oil and beef, reheating the dish between batches.

Add the onion and carrot to the pan and cook, stirring, for 5 minutes or until onion is soft. Add the star anise, ginger and lemon grass, and stir to combine.

Add the beef, stock, brandy and tomato paste to the dish. Cover and bake for 1 1/2 hours or until the beef is tender.

Meanwhile, cook the beans in a medium saucepan of boiling water for 3-4 minutes or until bright green and tender crisp. Drain.

Add the beans to the beef mixture and stir to combine.

Top the beef mixture with coriander. Serve with steamed rice.

ASPARAGUS AND BEEF STIR-FRY

2 tablespoons soy sauce 1 tablespoon cornflour

1 teaspoon sesame oil 1 cup vegetable stock

½ teaspoon chilli flakes 1 teaspoon vegetable oil

500g eye fillet steak, thinly sliced 1 clove garlic, crushed

1 bunch asparagus, chopped 6 spring onions, chopped

100g snow peas, trimmed

1. Combine sauce, cornflour, oil, stock and chilli flakes in a bowl.

2. Heat vegetable oil in a non-stick wok or pan; add beef, in batches, stir-fry until browned. Remove from wok.

3. Add garlic, asparagus and spring onions; stir-fry for 2 minutes or until asparagus is tender. Return beef with snow peas and soy mixture; stir until sauce boils and thickens.

Serves 4 1 serve = 1 protein

Baby beet, lamb and spinach salad

Ingredients (serves 4) 1 serve = 1 protein

500g lamb backstraps

1/3 cup olive oil

100g baby spinach leaves

75g feta cheese, crumbled

425g can baby beets, drained, halved

1/3 cup walnuts, toasted

1 tablespoon red wine vinegar

Method

Preheat a barbecue plate or chargrill over medium-high heat. Brush lamb with 1 tablespoon of oil. Season with salt and pepper. Cook lamb for 5 minutes each side for medium or until cooked to your liking. Remove to a plate. Cover with foil. Set aside for 5 minutes to rest.

Combine spinach, feta, beets and walnuts in a large bowl. Thinly slice lamb. Add to salad. Toss to combine.

Combine vinegar and remaining oil in a jug. Season with salt and pepper. Drizzle over salad. Serve.

Baked lamb chops with pumpkin

Ingredients (serves 4) 1 serv e= 1 protein 1 carbohydrate

1 (680g) golden nugget pumpkin, cut into wedges, deseeded

Olive oil cooking spray

8 lamb loin chops, trimmed

1 cup orange marmalade

1/4 cup orange juice

2cm piece ginger, peeled, finely grated

175g baby green beans, trimmed, steamed

Method

Preheat oven to 200°C. Line a baking tray with baking paper. Place pumpkin wedges onto prepared tray. Spray with oil. Season with salt and pepper. Bake for 15 minutes.

Meanwhile, place chops into a large ovenproof baking dish. Combine marmalade, orange juice and ginger in a bowl. Season with salt and pepper. Spoon mixture onto chops. Turn to coat. Place chops into oven under pumpkin. Bake both for a further 35 minutes or until chops are cooked through and pumpkin is golden and tender. Place chops onto serving plates. Drizzle with pan juices. Serve with pumpkin and beans.

Balsamic lamb and beetroot salad

Ingredients (serves 4) 1 serve = 1 protein

2 garlic cloves, crushed 1/3 cup balsamic vinegar

3 (400g) lamb leg steaks, trimmed olive oil cooking spray

80g baby rocket 1 medium red capsicum, chopped

1 small red onion, thinly chopped

1/4 cup roughly chopped fresh flat-leaf parsley leaves

425g can baby beets, drained, halved

60g reduced-fat feta cheese, crumbled

Method

Combine garlic and 2 tablespoons vinegar in a shallow glass or ceramic dish. Add lamb. Season with salt and pepper. Turn to coat. Cover and refrigerate for 15 minutes to allow flavours to develop.

Heat a large frying pan over medium-high heat. Spray lamb with oil. Cook for 3 minutes each side for medium or until cooked to your liking. Transfer to a plate. Cover with foil to keep warm.

Combine rocket, capsicum onion, parsley, baby beets and remaining vinegar in a large bowl.

Cut lamb into 1cm-thick slices. Place rocket mixture on a serving plate. Top with lamb slices and feta. Serve.

Barbecued chilli and sesame beef with red cabbage slaw

Ingredients (serves 4) 1 serve = 1 protein

2 tbs sesame seeds 2 garlic cloves, peeled

2 tsp sambal oelek (see note) 1/4 cup (60ml) soy sauce

1/4 cup (55g) caster sugar 1/4 cup (60ml) white vinegar

2 tbs vegetable oil

4 (about 600g) thick boneless sirloin (New York cut) steaks, fat trimmed, thinly sliced

1/4 (about 300g) red cabbage, thinly sliced

3 green onions, trimmed, thinly sliced

3 red radishes, cut into matchsticks

Steamed rice, to serve

Method

Preheat barbecue on high. Place sesame seeds in small frying pan over low heat and cook, stirring, for 1 minute or until toasted. Transfer seeds and garlic to a mortar and pound with a pestle until smooth. Add the sambal oelek, soy sauce, sugar, vinegar and oil, and stir to combine.

Place beef slices in a medium bowl and stir through 1/4 cup of the sesame mixture. Cover with plastic wrap and set aside.

Combine cabbage, green onion, radish and half of remaining dressing in a bowl.

Cook beef on barbecue for 1 minute each side or until browned and just cooked. Toss steak in remaining dressing.

Divide the cabbage mixture among serving dishes. Top with beef and serve immediately with steamed rice, if desired.

Notes

Sambal oelek is a chilli paste found in the Asian section of supermarkets.

Barbecued mustard veal cutlets

Ingredients (serves 4) 1 serve = 1 protein

60ml (1/4 cup) dry white wine 2 tbs tamari (wheat-free soy sauce)

1 tbs wholegrain mustard 1 garlic clove, crushed

4 veal cutlets, excess fat trimmed

Salt & freshly ground black pepper

salad, to serve

Method

Combine the wine, tamari, wholegrain mustard and garlic in a large glass or ceramic bowl.

Add the veal cutlets and toss to coat in the marinade. Cover with plastic wrap and place in the fridge for 10 minutes to develop the flavours.

Preheat a barbecue grill or chargrill pan on high. Remove the veal cutlets from the marinade and reserve the marinade. Season veal cutlets with salt and pepper. Cook on grill for 2 minutes each side. Reduce heat to medium and cook, basting the cutlets frequently with the reserved marinade, for a further 4-5 minutes each side for medium or until cooked to your liking. Divide the veal cutlets among serving plates and serve with salad.

BEEF AND RED WINE CASSEROLE

2 teaspoons oil 400g diced beef

3 medium onions, quartered 2 cloves garlic, crushed

250g button mushrooms 3/4 cup dry red wine

1/4 cup steak sauce salt and pepper to taste

1. Heat half the oil in a large pan; add beef, in batches, cook until browned all over. Remove from pan.

2. Heat remaining oil in same pan, add onions, garlic; cook, stirring, until onions are lightly browned.

3. Return beef to pan with mushrooms, wine and sauce. Bring to boil; simmer, covered, for about 1 hour, stirring occasionally, or until beef is tender. Season with salt and pepper before serving.

Serves 4 1 serve = 1 protein

Beef in black bean sauce

Ingredients (serves 4) 1 serve = 1 protein

2 teaspoons cornflour

1 tablespoon soy sauce

1 tablespoon black bean sauce

1 tablespoon hot chilli sauce

1/4 cup chicken stock

1 1/2 tablespoons peanut oil

600g beef rump steak, trimmed, very thinly sliced

1 medium brown onion, cut into wedges

1 medium green capsicum, cut into 2cm pieces

1 garlic clove, crushed

2cm piece fresh ginger, peeled, grated

100g cup mushrooms, sliced

3 green onions, cut into 5cm lengths

Method

Whisk cornflour and soy sauce in a jug until smooth. Stir in black bean sauce, chilli sauce and stock.

Heat a wok over medium-high heat. Add 1 tablespoon oil. Swirl to coat. Cook beef, in batches, for 1 to 2 minutes or until browned. Transfer to a bowl.

Heat remaining oil in wok. Add brown onion. Stir-fry for 2 minutes or until softened. Add capsicum, garlic and ginger. Stir-fry for 3 to 4 minutes or until capsicum is just tender. Add mushroom. Stir-fry for 2 minutes or until softened.

Return beef and juices to wok. Add sauce mixture. Stir-fry for 2 to 3 minutes or until sauce boils and thickens. Add green onion. Toss to combine. Serve.

Beef salad

Ingredients (serves 4) 1 serve = 1 protein

1/2 cup sweet chilli sauce 2 tablespoons fish sauce

1/4 cup lime juice (2 to 3 limes) 1 tablespoon brown sugar

1 Lebanese cucumber, diced 3 tomatoes, finely chopped

1 small red capsicum, diced 4 large sirloin steaks

1 small red onion, finely chopped

1/4 cup coriander leaves (optional)

Method

Combine sauces, juice and sugar in a bowl. Cover with plastic wrap and refrigerate until required.

Combine cucumber, tomatoes, capsicum, onion and salt and pepper in a large bowl. Cover and refrigerate until required.

Preheat a barbecue or chargrill on high. Season steaks with salt and pepper and cook for 3 to 4 minutes on each side for medium, or to taste. Remove to a plate, cover with foil and rest for 10 minutes.

Thinly slice beef across the grain. Place salad onto serving platter, top with beef and drizzle with dressing. Sprinkle with coriander and serve.

Teriyaki beef

Ingredients (serves 4) 1 serve = 1 protein

1 tablespoon vegetable oil

1 medium brown onion, chopped

2 garlic cloves, crushed

600g beef mince

1 tablespoon plain flour

1/4 cup teriyaki sauce

2 teaspoons rice wine vinegar

1 teaspoon sesame oil

1 tablespoon brown sugar

150g snow peas, trimmed, sliced

3 green onions, thickly sliced

Toasted sesame seeds and steamed jasmine rice, to serve

Method

Heat vegetable oil in a large frying pan over medium-high heat. Add brown onion and garlic. Cook, stirring, for 3 minutes or until onion has softened. Add mince. Cook, stirring with a wooden spoon to break up mince, for 8 to 10 minutes or until browned and cooked through.

Add flour. Cook, stirring, for 1 minute. Add teriyaki sauce, vinegar, sesame oil and sugar. Reduce heat to medium-low. Cook, stirring occasionally, for 5 minutes or until sauce thickens. Add snow peas and green onion. Cook for 2 minutes or until snow peas are tender. Sprinkle with sesame seeds. Serve with rice.

Notes

Tip: For extra flavour, you could add 115g fresh baby corn, halved lengthways.

BEEF TOMATO CASSEROLE

Cooking oil spray 500g lean diced beef 2 onions, sliced

2 cloves garlic, crushed 2 teaspoons ground cumin

1 teaspoon ground coriander ¼ cup tomato paste 2 x 400g cans diced tomatoes

1/3 cup chopped fresh coriander 1/2 cup beef stock

1. Heat a large heavy-based pan; spray with cooking oil. Add beef, in batches, cook until browned all over. Remove from pan.

2. Add onions, garlic and spices; cook, stirring until onions are soft. Add remaining ingredients and beef; bring to boil.

3. Simmer casserole, covered, for about 11/2 hours or until beef is tender.

Serves 4 1 serve = 1 protein

Beef, cashew and Thai basil stir-fry

Ingredients (serves 4) 1 serve = 1 fat, 1 protein

400g beef fillet, thinly sliced

2 red onions, cut into wedges

2 garlic cloves, thinly sliced

4cm piece ginger, peeled, cut into matchsticks

1 long fresh red chilli, thinly sliced

1 stalk lemongrass, white part only, thinly sliced

1 tsp Chinese five-spice

1 tbs peanut oil

1 tsp sesame oil

1/2 cup (125ml) oyster sauce

1/4 cup (60ml) chicken stock

1 bunch baby choy sum, trimmed

1 cup (145g) roasted unsalted cashew nuts

1 bunch Thai basil, leaves picked

Steamed jasmine rice, to serve

Method

Combine the beef, onion, garlic, ginger, chilli, lemongrass and five-spice in a large bowl.

Heat one quarter of the peanut oil in a wok over high heat until just smoking. Add one quarter of the beef mixture and stir-fry for 2 minutes or until the beef is browned. Transfer to a bowl. Repeat in 3 more batches with remaining beef mixture and oil, reheating wok between batches.

Heat the sesame oil in the wok. Add the beef mixture, oyster sauce, chicken stock and choy sum and stir-fry for 1-2 minutes or until heated through and the choy sum just wilts. Remove wok from heat. Add the cashew nuts and half the Thai basil and toss to combine.

Beef pot roast

Save precious time with this slow-cooker pot roast recipe that’s wholesome and delicious.

Ingredients (serves 8) 1 serve = 1 protein, 1 carbohydrate

2.5kg beef topside roast 700g chat potatoes, halved

3 large carrots, peeled, cut into 3cm pieces 8 eschalots, peeled, halved

2 dried bay leaves 4 sprigs fresh thyme

400g can diced Italian tomatoes with oregano and basil

3 garlic cloves, crushed 2 1/2 cups beef stock

Method

Place beef in the bowl of a 5.5 litre slow-cooker. Arrange potato, carrot, eschalots, bay leaves and thyme around beef. Season with salt and pepper. Combine tomato, garlic, stock and 1 cup cold water in a jug. Pour over beef. Cover with lid.

Turn cooker to low. Cook for 8 hours or until vegetables are tender, turning beef halfway during cooking.

Transfer beef to a plate. Cover loosely with foil. Set aside for 10 minutes. Slice thinly. Serve beef with vegetables and sauce.

Notes

You can use beef blade or brisket instead of topside.

Cajun steak with succotash salad

Ingredients (serves 4) 1 serve = 1 protein, 1 carb, 1 tsp fat

4 sirloin steaks, trimmed of excess fat Zest and juice of 1 orange

1/2 tsp dried chilli flakes 1/2 tsp dried oregano

1 tsp Dijon mustard 3 garlic cloves

10 mint leaves, plus extra to garnish 2 tbs olive oil

2 tsp white wine vinegar 200g can corn kernels, rinsed, drained

400g can red kidney beans, rinsed, drained 3 tomatoes, seeds removed, chopped

1 small red onion, thinly sliced 1 Lebanese cucumber, chopped

1 piece roasted capsicum*, chopped 2 tbs light sour cream, to serve

Method

Mark steaks in a criss-cross pattern (so marinade penetrates). Mix zest, juice, chilli, oregano, mustard and 2 crushed garlic cloves in a dish. Season and add steaks. Set aside to marinate while you prepare the salad. Puree mint, oil, vinegar and remaining garlic in a blender. Toss with remaining ingredients, except cream.

Heat a lightly oiled chargrill or frypanon medium-high heat. Cook steaks for 1-2 minutes each side for medium-rare (or to your liking). Rest steaks briefly,then serve with succotash, drizzled with pan juices and topped with sour cream and extra mint.

Notes

* From delis and selected supermarkets

Cajun lamb with healthy coleslaw

Ingredients (serves 4) 1 serve = 1 protien

2 tbs Dijon mustard

2 tbs reduced-fat Greek-style yoghurt

1 tbs white wine vinegar

6 cups thinly sliced savoy cabbage (about 1/4 cabbage)

1 green capsicum, thinly sliced

2 spring onions, thinly sliced on the diagonal

2 tsp caraway seeds, toasted

1/3 cup dill sprigs

2 tsp Cajun spice mix*

2 tsp olive oil, plus extra to cook

8 lamb cutlets, trimmed of excess fat

Method

Combine mustard, yoghurt and vinegar in a small bowl. Place the cabbage, capsicum, spring onion, caraway seeds and dill in a large bowl, then add the dressing and toss to combine.

Place the spice and oil in a bowl and stir well to combine. Add cutlets and rub all over with the mixture. Lightly oil a large frypan and place over medium heat. When hot, add cutlets in batches, and cook for 3 minutes, turning once for medium-rare, or until cooked to your liking. Serve with coleslaw.

Notes

* Cajun spice (or Cajun seasoning), is available from supermarkets.

CHERMOULLA LAMB ON MASH

8 lean lamb cutlets 2 tblsp fine chopped fresh parsley

2 tsp finely grated lemon rind 2 tablespoons lemon juice

1/2 teaspoon ground turmeric 1 teaspoons ground cumin

500g sweet potatoes, peeled, coarsely chopped

1/3 cup skim milk salt and pepper to taste

1. Combine lamb, parsley, rind, juice, turmeric and cumin in a bowl; mix well.

2. Add sweet potatoes to a large pan of boiling, salted water. Boil, uncovered, until just tender; drain well. Mash sweet potatoes in a large bowl with skim milk until combined. Season with salt and pepper. Cover to keep warm.

3. Meanwhile, heat a large, lightly oiled pan. Add cutlets, cook on both sides until browned and tender. Cover; stand 5 minutes.

4. Serve lamb with mash.

Serves 4 1 serve = 1 protein, 1 carbohydrate

CRUSTED LAMB WITH VEGETABLES

1-teaspoon oil 600g (2 medium) lamb mini roasts

2 tablespoons grain mustard 2 teaspoons sea salt

1 teaspoon Moroccan seasoning 4 small zucchini, half lengthways

1 red capsicum, quartered 1 medium yellow capsicum, quartered

1 medium red onion, cut into thick wedges

1. Brush oil over a large, heated grill pan; add lamb, brown all over. Reserve pan – DO NOT RINSE.

2. Place lamb on a wire rack in a baking dish; brush with combined mustard. Sprinkle with combined salt and seasoning.

3. Cook lamb, uncovered, in a hot oven for about 20 minutes, or until cooked as desired. Cover lamb; rest 5 minutes before cutting into thick slices.

4. Meanwhile, heat same grill pan; add vegetables, in batches, cook until browned all over and tender.

5. Serve vegetables topped with lamb.

SERVES 4 1 serve = 1 protein

CURRIED BEEF WITH TOMATOES

Cooking oil spray 400g rump steak, thinly sliced

1 large onion, thinly sliced 1 ½ tblsps tikka masala curry paste

1 x 400g diced tomatoes 1 tablespoon tomato paste

2 zucchini, sliced salt and pepper to taste

2 tablespoons chopped fresh coriander

1. Spray a heated non-stick pan with cooking oil; add beef, in batches, stir-fry until browned. Remove from pan.

2. Add onion, stir until soft. Stir in curry paste, tomatoes, paste and zucchini; stir until boiling. Reduce heat; simmer for 2 minutes.

3. Return beef to pan with coriander; season with salt and pepper. Stir until heated through.

Serves 4 1 serve = 1 protein

GRILLED LAMB WITH MUSHROOM SALAD

2 teaspoons oil

300g button mushrooms, halved

2 cloves garlic, crushed

1/2 teaspoon paprika

2 tablespoons red wine vinegar

1 x 450g can baby beetroot, drained, halved

80g rocket leaves

400g lamb cutlets, well-trimmed

1. Heat oil in a large pan; cook mushrooms, stirring. Stir in garlic, paprika and vinegar. Bring to boil; reduce heat, simmer for 1 minute.

2. Heat an oiled grill pan; add cutlets, cook on both sides, until browned and tender.

3. Combine mushroom mixture, beetroot and rocket in a bowl; mix well.

4. Serve cutlets with mushroom salad.

Serves 4. 1 serve = 1 protein

Herbed beef with balsamic glaze

Ingredients (serves 8) 1 serve = 1 protein

1.3kg beef eye fillet, trimmed

1/3 cup olive oil

1 cup flat-leaf parsley leaves, roughly chopped

1/4 cup oregano leaves, roughly chopped

2 tablespoons thyme leaves, roughly chopped

2 tablespoons brandy or beef stock

1/4 cup balsamic vinegar

1/4 cup caster sugar

Method

Preheat oven to 180°C. Cut fillet of beef in half crossways to make 2 fillets. Season with salt and pepper. Heat 2 tablespoons oil in a large, heavy-based frying pan over medium-high heat. Sear beef, 1 fillet at a time, turning, for 5 minutes or until browned. Transfer to a large roasting pan.

Combine parsley, oregano and thyme in a bowl. Press herbs on top of each fillet. Combine remaining 2 tablespoons oil and brandy. Pour over beef. Cover pan tightly with foil. Roast beef for 30 to 35 minutes for medium or until cooked to your liking. Remove from oven. Set aside for 1 hour.

Pour meat juices into a frying pan. Add vinegar and sugar. Bring to the boil, stirring, over high heat. Reduce heat to medium-low. Simmer for 10 to 15 minutes or until sauce is thick. Thickly slice beef. Drizzle with balsamic glaze and serve.

HOT AND SOUR LAMB CUTLETS

8 lamb cutlets 1 tablespoon honey

1 tablespoon light soy sauce 1 tablespoon hoisin sauce

1 tablespoon lemon juice 2 cloves garlic, crushed

1 small fresh red chilli, seeded, finely chopped

cooking oil spray

1. Place cutlets in a bowl with combined honey, sauces, juice, garlic and chilli. Cover; refrigerate 30 minutes.

2. Drain cutlets; reserve marinade.

3. Cook drained cutlets on a heated oiled grill pan, on both sides, brushing with reserved marinade, until browned and tender.

Serves 4 1 serve = 1 protein

INDIAN LAMB CURRY

2 teaspoons oil

500g lamb strips

1 onion, chopped

1 clove garlic, crushed

3 teaspoons curry powder

2 teaspoons sweet paprika

1 teaspoon ground cumin

1 tablespoon cornflour

1 x 375ml can light and creamy evaporated milk

1/4 cup beef stock

1. Heat oil in a large pan, add lamb; cook, stirring, until browned. Remove from pan. Add onion and garlic to pan, cook, stirring until onion is soft. Add combined spices; stir for 1 minute.

2. Stir in blended cornflour, evaporated milk and stock; bring slowly to boil, stirring. Return lamb to pan; simmer for 10 minutes.

Serves 4

LAMB VEGETABLE STIR-FRY

1 teaspoon oil 1 clove garlic, crushed

500g lamb strips 500g broccolini, halved

1 red capsicum, chopped 200g button mushrooms, sliced

4 spring onions, chopped ¼ cup black bean garlic sauce

1 tablespoon light soy sauce

1. Heat oil in a non-stick wok or pan. Add garlic and lamb, in batches, stir-fry until browned. Remove from wok.

2. Add broccolini, capsicum, mushrooms and spring onions; stir-fry for 2 minutes. Return lamb to wok with combined sauces; stir-fry until heated through.

Serves 4. 1 serve = 1 protein

Lamb casserole

Ingredients (serves 6) 1 serve = 1 protein, 1 carbohydrate

6 lamb forequarter chops, excess fat trimmed, halved 1 tbs olive oil

2 garlic cloves, coarsely chopped 500g potatoes, halved

2 carrots, peeled, thickly sliced diagonally 160ml (2/3 cup) red wine

1 x 660ml btl passata (tomato pasta sauce) 375ml (1 1/2 cups) chicken stock 1 x 260g btl tomato chutney 2 large sprigs fresh rosemary 150g (1 cup) frozen peas

Chopped fresh continental parsley, to serve

Method

Preheat oven to 180°C. Season the lamb with salt and pepper. Heat the oil in a large flameproof casserole dish or large frying pan over medium-high heat. Add one-third of the lamb and cook for 2-3 minutes each side or until browned. Transfer to a large plate. Repeat, in 2 more batches, with remaining lamb, reheating the dish between batches.

Add the garlic and cook, stirring, for 2 minutes or until soft. Add the potato and carrot, and cook, stirring occasionally, for 2 minutes. Add the wine and cook for 2 minutes or until the liquid has reduced by half.

Transfer the mixture to a casserole dish, if necessary. Add the lamb, passata, stock, chutney and rosemary. Cover and bake for 2 hours or until the lamb is tender and falls off the bone.

Use a large metal spoon to skim any fat from the surface. Stir in the peas. Season with salt and pepper. Sprinkle with parsley to serve.

Notes

Cook’s tip: To make it easier to skim off fat that has risen to the surface during cooking, prepare casserole to the end of step 3. Store in the fridge overnight. The cool temperature causes fat to solidify, making it easier to remove. Reheat over medium heat, stirring often. Continue from step 4.

LAMB CHICKPEA SALAD

400g lamb fillets, trimmed

1 tablespoon Moroccan seasoning

1 clove garlic, crushed

1 x 300g can chickpeas, drained

1 bunch flat-leafed parsley, finely chopped

½ cup chopped fresh mint

1/4 cup chopped fresh coriander

6 spring onions, finely chopped

1 x 200g punnet cherry tomatoes, halved

cooking oil spray

2 tablespoon lemon juice

1 tablespoon no-oil French dressing

1. Combine lamb, seasoning and garlic in a large bowl; using hands, mix well. Cover; refrigerate 30 minutes.

2. Combine chickpeas, herbs, spring onions and tomatoes in a bowl.

3. Heat a non-stick pan; lightly spray with cooking oil. Add lamb; cook on both sides until tender. Remove; stand 2 minutes before slicing thickly.

4. Add lamb to chickpea mixture with combined juice and dressing; toss well.

Serves 4 1 serve = 1 protein, 1 carbohydrate

LEMON CAPER VEAL

2 teaspoons oil 4 x 125g veal steaks

1 cup chicken stock 2 tablespoons lemon juice

¼ cup fat-reduced cream 1 teaspoon cornflour

1 teaspoon water 1 tablespoon drained baby capers

1 tablespoon finely chopped fresh chives

salt and pepper to taste

1. Heat oil in a pan, add veal, cook until browned on both sides and tender. Remove from pan; cover to keep warm.

2. Pour stock, juice and cream into a pan; bring to boil, simmer for 1 minute. Add cornflour blended with water; cook, stirring until boiling and slightly thickened. Stir in capers and chives; season with salt and pepper.

Serves 4 1 serve = 1 protein, 2 tsp fat

MEXICAN BEEF STIR-FRY

1 x 35g packet Taco seasoning

600g beef scotch fillet, trimmed, thinly sliced

cooking oil spray

1 onion, sliced

1 red capsicum, sliced

2 sticks celery, sliced

1 medium zucchini, finely sliced

1 x 125g can corn kernels, drained

1 tablespoon water

2 tablespoon chopped fresh coriander

1. Combine seasoning and steak in a bowl; mix well.

2. Spray a heated wok or pan with cooing oil spray. Add beef, in batches, stir-fry until browned. Remove beef.

3. Add onion, capsicum, celery, zucchini, corn and water to wok; stir-fry until vegetables are tender. Return steak and its juices to wok; stir-fry until heated through. Add coriander; toss well.

Serves 4 1 serve = 1 protein

Mexican grilled steak with corn salad

Ingredients (serves 4) 1 serve = 1 protein, 1 carbohydrate

olive oil cooking spray 2 corn cobs, trimmed

2 tablespoons vegetable oil 1 teaspoon smoked paprika

1 teaspoon ground cumin 1/2 teaspoon chilli flakes

1 garlic clove, crushed 1 teaspoon finely grated lime rind

4 (100g each) beef rump steaks 1 large red onion, cut into thin wedges

420g can red kidney beans, drained, rinsed 1 long red chilli, deseeded, thinly sliced

1/3 cup chopped fresh coriander leaves

1 tablespoon lime juice lime wedges and fresh coriander leaves, to serve

Method

Spray a barbecue plate or chargrill with oil. Heat over medium-high heat. Rub 2 teaspoons oil over corn cobs. Cook for 10 minutes, turning occasionally, or until lightly browned and tender.

Combine paprika, cumin, chilli flakes, garlic, lime rind and remaining oil in a ceramic baking dish. Add steaks. Turn to coat. Cook steaks for 3 to 4 minutes each side for medium or until cooked to your liking. Cook onion for 5 to 6 minutes or until light brown and tender.

Cut kernels from corn cobs. Combine corn kernels, beans, sliced chilli, chopped coriander, onion and lime juice in a bowl. Serve steaks with corn mixture, lime wedges and coriander leaves.

MINTED LAMB CASSEROLE

Cooking oil spray

500g lean diced lamb

1 onion, chopped

1 clove garlic, crushed

1 x 400g can diced tomatoes

2 cups beef stock

1 tablespoon tomato paste

1 tablespoon Worcestershire sauce

2 medium zucchini, sliced

1 x 440g can carrots, drained

2 tablespoons chopped fresh mint

1. Heat a large non-stick flameproof/ovenproof dish; spray with cooking oil. Add lamb, in batches, cook until browned. Remove from pan.

2. Add onion and garlic; cook, stirring, until soft. Return lamb with tomatoes, stock, paste and sauce. Bring to boil; cover.

3. Cook in a moderate oven, 180oC, for about 1 hour. Add zucchini and carrots; cook for a further 10 minutes. Stir in mint.

Serves 4 1 serve = 1 protein

MUSHROOM STEAKS

1 tablespoon grain mustard 4 x 120g sirloin steaks

2 teaspoons olive oil 2 cloves garlic, crushed

2 onions, thickly sliced 2 teaspoons brown sugar

¼ cup red wine 150g oyster mushrooms

100g button mushrooms, thinly sliced 1/2 cup beef stock

1. Spread mustard over both sides of steaks; stand 15 minutes.

2. Heat oil in a non-stick pan; add garlic and onions, cook over low heat, stirring occasionally, until onions are soft. Add sugar and wine; stir until wine is evaporated. Add mushrooms and stock, cook, stirring for about 4 minutes or until mushrooms are soft.

3. Cook steaks on a heated, oiled grill pan, on both sides, until cooked to your liking.

4. Serve steaks with mushroom mixture.

Serves 4 1 serve = 1 protein

Mushroom Steak

4 lean beef steaks 1 Tblsp oil

1 small onion 180g mushrooms sliced

½ cup beef stock 2 Tblsp Worcestershire sauce

2 Tblsp parsley chopped

Heat the non- stick fry pan. Brush oil on both sides of steak.

To seal cook steak 2-3 minutes on both sides. Turn when juices appear on uncooked side.

Remove from heat, rest while making sauce. Add onion and mushrooms to any pan juices, cook 1 minute. Add Worcestershire sauce and stock. Bring to the boil, stirring constantly until thickened. Add parsley and any juices from rested steak.

Note: steak thickness determines cooking time, and the way you want it done (rare, medium or well).

Serve with steamed veges.

Serves 4 1 serve = 1 protein

LEMON CAPER VEAL

2 teaspoons oil 4 x 125g veal steaks

1 cup chicken stock 2 tablespoons lemon juice

¼ cup fat-reduced cream 1 teaspoon cornflour

1 teaspoon water 1 tablespoon drained baby capers

1 tablespoon finely chopped fresh chives salt and pepper to taste

1. Heat oil in a pan, add veal, cook until browned on both sides and tender. Remove from pan; cover to keep warm.

Serves 4 1 serve = 1 protein, 2 tsp fat

HOT AND SOUR LAMB CUTLETS

8 lamb cutlets 1 tablespoon honey

1 tablespoon light soy sauce 1 tablespoon hoisin sauce

1 tablespoon lemon juice 2 cloves garlic, crushed

1 fresh red chilli, seeded, finely chopped cooking oil spray

1. Place cutlets in a bowl with combined honey, sauces, juice, garlic and chilli. Cover; refrigerate 30 minutes.

2. Drain cutlets; reserve marinade.

3. Cook drained cutlets on a heated oiled grill pan, on both sides, brushing with reserved marinade, until browned and tender.

Serves 4 1 serve = 1 protein

LAMB RACK WITH ROASTED VEGETABLES

2 small swedes, peeled, cut into wedges

2 small parsnips, peeled, cut into wedges

1 bunch Dutch carrots, trimmed, peeled

4 small potatoes, unpeeled, cut into wedges

1 teaspoon minced garlic

cooking oil spray

4 sprigs rosemary

1 Frenched rack of lamb (8 lean cutlets)

2 teaspoons dried mixed Italian herbs

extra cooking oil spray

2 cups beef stock

1. Combine vegetables and garlic in a large bowl; spray with cooking oil. Place in a large baking paper-lined baking dish with rosemary.

2. Cook in a hot oven, 200°C, for about 25 minutes.

3. Meanwhile, combine lamb rack and herbs in a large bowl. Place lamb on a wire rack inside a large baking dish; spray lightly with oil. Pour stock into base of dish.

4. Transfer vegetables to bottom shelf of oven. Place lamb on shelf above vegetables and cook together for a further 25 minutes or until lamb is tender. Cover lamb with foil; stand for 10 minutes. Strain pan juices into a small pan; bring to boil. Simmer, uncovered, for 5 minutes.

5. Serve lamb with vegetables; drizzle with pan juices.

Serves 4 1 serve = 1 protein, 1 carbohydrate

NORTH AFRICAN LAMB SKEWERS

500g lean sirloin beef strips 1 red capsicum, cut into cubes

3 teaspoons Moroccan seasoning 2 tsp lemon and herb seasoning

2 teaspoons olive oil 1/3 cup reduced-fat plain yoghurt

1 Tblsp chopped fresh coriander Salt and pepper to taste

Combine beef, capsicum, seasonings and oil in a medium bowl; mix well.

Thread beef and capsicum alternately onto 8 skewers.

Cook skewers on a heated, oiled grill plate (or grill or barbecue) until beef is browned all over and tender.

Serve skewers with combined yoghurt and coriander; season with salt and pepper.

Serves 4 1 serve = 1 protein

ORIENTAL LAMB RACKS

500g diced trim lamb 1 red capsicum, chopped

½ teaspoon cornflour 1 tablespoon water

steamed vegetables to serve

MARINADE

¼ cup light soy sauce 1 teaspoon grated fresh ginger

1 clove garlic, crushed 1 tablespoon brown sugar

¼ teaspoon five spice powder 2 tablespoons sweet sherry

1. MARINADE. Combine all ingredients in a bowl; mix well.

2. Thread lamb and pieces of capsicum onto 8 skewers. Place in a shallow dish; add marinade, turn to coat in mixture. Cover; refrigerate for 30 minutes or overnight.

3. Drain skewers; reserve marinade.

4. Cook skewers under a hot grill, on both sides, occasionally brushing with marinade, until cooked as desired.

5. Place remaining marinade in a small pan; stir in blended cornflour and water. Bring to boil; simmer, uncovered, for 2 minutes, or until sauce is slightly thickened.

6. Serve lamb skewers drizzled with sauce and steamed vegetables.

SERVES 4 1 serve = 1 protein

PORK WITH ORANGE SAUCE

2 teaspoons oil 500g pork fillets

2 green zucchini, thinly sliced 1 onion, thinly sliced

1 tablespoons port 1-cup chicken stock

3 teaspoons cornflour 2 tablespoons water

1 cup orange juice

1. Heat half the oil in a large baking dish. Add pork; cook until browned all over. Remove from dish.

2. Heat remaining oil in same dish; add zucchini and onion, cook, stirring for about 2 minutes or until slightly softened. Place pork on top of vegetables; pour over combined port and stock.

3. Cook, covered, in a moderately hot oven, 190oC, for about 12 minutes, or until pork is tender and juices run pink to clear. Remove pork and vegetables; cover with foil, keep warm.

4. Place baking dish on stovetop. Pour in blended cornflour, water and juice. Stir over heat until sauce boils and thickens.

5. Serve pork sliced with vegetables and sauce.

Serves 4

Quick goulash

Ingredients (serves 4) 1 serve = 1 protein

1 1/2 tablespoons olive oil

500g stir-fry beef

1 brown onion, thinly sliced

200g button mushrooms, thickly sliced

1 tablespoon ground paprika

400g can condensed tomato soup

400g can diced tomatoes

steamed rice, chopped flat-leaf parsley leaves to serve

Method

Heat 2 teaspoons oil in a large frying pan over high heat. Add half the beef. Cook, stirring often, for 3 minutes or until browned. Transfer to a plate. Repeat with oil and remaining beef.

Add remaining 2 teaspoons oil, onion and mushroom to pan. Cook for 3 minutes or until tender. Add paprika. Cook, stirring, for 1 minute. Add soup and tomatoes. Stir until well combined. Bring to the boil.

Reduce heat to low. Return beef and any juices to pan. Simmer for 3 minutes or until warmed through. Season with salt and pepper.

Spoon rice into bowls. Spoon over goulash and sprinkle with parsley.

Roast beef with easy red wine sauce

Ingredients (serves 6) 1 serve = 1 protein

1.2kg piece beef eye fillet

Olive oil

400ml good-quality red wine

270ml jar Bowles Veal Glace

2 tsp Dijon mustard

Method

Preheat oven to 200C. Tie beef with cooking string at regular intervals to make a firm, even shape, tucking in the ends. Brush beef all over with oil and season generously with salt and pepper. Heat a roasting pan on your stovetop over high heat. Brown beef on all sides, then transfer to oven. Cook for 30 minutes for medium or until cooked to your liking. Remove beef from oven. Cover loosely with foil and leave to rest for 10 minutes while making sauce.

For sauce, place wine in a small saucepan and bring to the boil over high heat. Reduce heat to medium and simmer for 10 minutes or until wine has reduced by three-quarters. Add veal glace and mustard and whisk until sauce is blended. Simmer for a further 3-5 minutes or until thick and syrupy.

Slice beef thickly and serve drizzled with red wine sauce.

Notes

You need a full-bodied wine to give your sauce the best flavour – try a cabernet sauvignon blend. Bowles Veal Glace is a stock reduction. Look for it in quality butchers and delicatessens. If you can’t find it, you could replace it with reduced beef or veal stock, but bear in mind that your sauce won’t be as intensely flavoured. Cooking tip: When browning beef on the stovetop, choose a heavy-based roasting pan that is able to be heated to a high temperature without buckling.

ROAST BEEF WITH MUSHROOM PEPPER SAUCE

500g piece beef eye fillet 1 teaspoon sea salt flakes

¼ tsp freshly cracked black pepper 1 teaspoons dried thyme leaves

MUSHROOM PEPPER SAUCE

1 small brown onion, finely chopped 2 cloves garlic, crushed

200g button mushrooms, sliced 1/4 tsp fresh cracked black pepper

11/4 cups beef stock 1 tablespoon cornflour

2 teaspoons brandy 1 tablespoon Worcestershire sauce

1. Trim fat and sinew from beef; place in a large baking dish. Combine salt, pepper and thyme in a bowl; rub evenly over beef.

2. Cook in a hot oven, 200°C, for about 25 minutes, or until cooked as desired. Remove beef from oven; cover, stand for about 5 minutes before slicing.

3. Mushroom Pepper Sauce. Place mushrooms, garlic, pepper and stock in a large pan; bring to boil. Simmer for 10 minutes. Add blended cornflour, brandy and sauce; stir over heat until boiling and slightly thickened. Serve beef with Mushroom Pepper Sauce.

SERVES 4 1 serve = 1 protein

ROAST TURKEY WITH REDCURRANT SAUCE

1 x 1kg frozen turkey breast roast

2/3 cup cranberry sauce to serve

GLAZE

¼ cup red currant jelly

¼ cup orange juice

1 teaspoon finely grated orange rind

1-tablespoon grain mustard

1 tablespoon chopped fresh rosemary

1/2 teaspoon cracked black pepper

1. Thaw turkey according to manufacturers directions on box. Do not remove foil. Place turkey in a baking dish.

2. Glaze. Combine all ingredients in a pan; stir over low heat until jelly is melted.

3. Roast turkey according to instructions on box. When turkey is unwrapped from foil, return to baking dish. Cook for a further 15 minutes; pour over Glaze. Cook for a further 15 minutes, brushing turkey with Glaze during cooking.

4. Allow 1 tablespoon cranberry sauce per serve. Serve turkey cut into slices with cranberry sauce.

SERVES 8

Savoury mince (useful as a last minute dinner)

Makes 6 cups

Ingredients

2 tablespoons olive oil 1 brown onion, finely chopped

2 garlic cloves, crushed 600g beef mince

1 large carrot, peeled, finely chopped 2 tablespoons tomato paste

3 x 400g cans crushed tomatoes

Method

Heat oil in a large saucepan over medium heat. Add onion and garlic. Cook, stirring occasionally, for 5 minutes or until onion is soft. Add mince. Cook, stirring with a wooden spoon to break up mince, for 15 minutes or until browned.

Add carrot. Cook, stirring, for 5 minutes. Add tomato paste. Cook, stirring, for 2 to 4 minutes. Add crushed tomatoes. Increase heat to high. Bring to the boil.

Reduce heat to medium-low. Simmer, uncovered, for 20 to 30 minutes or until sauce thickens. Season with salt and pepper.

Notes

Freeze mince mixture in an airtight container for up to 3 months. Defrost in the refrigerator overnight.

Savoury mince with soft polenta

Ingredients (serves 4) 1 serve = 1 protein, 2 carbohydrates

1 quantity Savoury mince (see related recipe) 2 cups milk

3/4 cup instant polenta 20g butter

1/3 cup grated parmesan cheese 1/4 cup basil leaves, to serve

Method

Place savoury mince in a large saucepan over low heat. Cook, stirring occasionally, for 15 minutes or until heated through.

Bring milk and 2 cups of cold water to the boil in a large saucepan over high heat. Add polenta in a thin, steady stream, stirring constantly until combined. Reduce heat to low. Cook, stirring, for 4 to 5 minutes or until thick. Remove from heat. Stir in butter and 1/4 cup of parmesan.

Spoon polenta onto plates. Top with the savoury mince. Sprinkle with remaining parmesan and basil. Serve.

Slow-cooked casserole

Ingredients (serves 4) 1 serve = 1 protein, 1 carbohydrate

800g chuck steak, diced 4 Desiree potatoes, cubed

4 carrots, trimmed, sliced 415g can diced tomatoes

2 tablespoons tomato paste 1 cup frozen peas

1/4 cup gravy powder crusty bread, to serve

Method

Preheat oven to 130°C. Place meat, potatoes, carrots, tomatoes and tomato paste into an ovenproof casserole dish. Mix well to combine.

Cover with a lid. Bake for 3 hours 45 minutes, stirring once or twice during cooking.

Remove casserole from oven. Stir in peas. Gradually add gravy powder, stirring constantly to prevent lumps from forming. Return to oven. Cook, uncovered, for a further 15 minutes.

SOY LAMB STIR-FRY

2 teaspoons oil 500g lean lamb strips

1 medium white onion, sliced thinly 1 clove garlic, crushed

2 sticks celery, sliced diagonally 1 small red capsicum, chopped

200g button mushrooms, thinly sliced 150g snow peas, trimmed

1/3 cup beef stock 1/3 cup light soy sauce

1. Heat oil in a wok or large pan; add lamb, in batches, stir-fry until browned. Remove lamb.

3. Add onion, garlic, celery, capsicum and mushrooms to wok; stir-fry for 2 minutes. Return lamb to wok with snow peas; stir in combined stock and sauce. Stir-fry until lamb is heated through.

Serves 4 1 serve = 1 protein

Spiced lamb cutlets with garlic tomato salad

Ingredients (serves 4) 1 serve = 1 protein, 1 carbohydrate

2 teaspoons cumin seeds 1 teaspoon cracked black pepper

3 teaspoons ground paprika 4 garlic cloves, crushed

8 lamb cutlets, trimmed 1/3 cup olive oil

2 rounds Lebanese bread olive oil cooking spray

4 ripe tomatoes, sliced into rounds 200g grape tomatoes, halved lengthways

1 bunch flat-leaf parsley, leaves roughly chopped

2 large lemons

Method

Combine cumin, pepper, 2 teaspoons paprika, half the garlic and salt on a large plate. Press cutlets into spice mixture to coat.

Heat 2 tablespoons oil in a frying pan over medium heat. Cook cutlets, in batches, for 4 minutes each side for medium or until cooked to your liking. Transfer to a plate. Cover with foil.

Meanwhile, preheat oven to 180°C. Place bread on a baking tray and spray lightly with oil. Sprinkle with remaining 1 teaspoon paprika. Bake for 5 minutes or until crisp. Break bread into pieces.

Divide tomatoes between plates. Sprinkle with remaining garlic. Top with parsley and bread pieces. Juice 1 lemon and cut remaining lemon into wedges. Whisk together 1/4 cup lemon juice, remaining 2 tablespoons oil and salt and pepper. Drizzle over salad. Toss to combine. Serve cutlets with salad and lemon wedges.

SPICY BEEF KEBABS

400g lean minced beef

1 tablespoon chopped fresh mint

1 tablespoon chopped fresh coriander

1 small fresh red chilli, seeded, finely chopped

2 tablespoons packaged breadcrumbs

1 teaspoon Moroccan seasoning
salt and pepper to taste

cooking oil spry

MINT YOGHURT SAUCE

1 x 200g carton no fat plain yoghurt

1 tablespoon chopped fresh mint

1 clove garlic, crushed

1. Mint Yoghurt Sauce. Combine yoghurt, mint and garlic in a small bowl.

2. Place mince, herbs, chilli, breadcrumbs and seasonings in a large bowl. Using your hand; mix well. Carefully mould 2 tablespoons of mixture onto one end of 8 skewers. Place skewers onto a tray; refrigerate 30 minutes.

3. Spray kebabs with cooking oil; cook in a heated, large non-stick pan, turning frequently, until browned and cooked through.

4. Serve kebabs with Mint Yoghurt Sauce.

Serves 4 1 serve = 1 protein

STEAK WITH MEXICAN SALSA

4 x 125g sirloin steaks, trimmed 1 teaspoon Cajun seasoning

MEXICAN SALSA

1 small red capsicum 1 x 125g can corn kernels, drained

125g can chick peas, drained 2 tomatoes, seeded, finely chopped

1 teaspoon minced chillies ¼ cup chopped flat-leafed parsley

1 tablespoon red wine vinegar 2 tablespoons oil

1. Rub both sides of steaks with seasoning.

2. Cook steaks on a heated grill pan, on both sides, until browned and cooked as desired. Remove from heat; stand, covered, for a few minutes.

3. Mexican Salsa. Combine all ingredients in a bowl; mix well.

4. Serve steaks with Salsa.

Serves 4 1 serve = 1 protein

Steak and asparagus salad

Ingredients (serves 4) 1 serve = 1 protein, 2 tsp oil

3 sirloin steaks

oil, for brushing

75g cherry tomatoes, halved

1 bunch asparagus, trimmed

100g baby spinach

Dressing

2 tablespoons oil

1 1/2 teaspoons dijon mustard

salt and cracked black pepper

Method

To make the dressing, whisk together the oil, dijon, salt and pepper. Set aside.

Cut fat from steaks and brush with oil, salt and pepper. Heat a non-stick frying pan to medium-high and cook steak to your liking. Remove from heat, cover and set aside.

Blanch the asparagus spears in boiling water then plunge into iced water. Set aside.

Drain asparagus, toss with spinach and tomatoes, and divide between four plates. Slice steak and place on top of salad. Add dressing and serve.

Steaks with Port and Pears

425g pear halves in syrup 1/3 cup port

1 clove garlic 2 tsp chopped fresh chives

1 tsp grated lemon rind 4 beef eye fillet steaks

1 Tblsp oil 1 small beef stock cube, crumbled

1/3 cup water 2 tsp cornflour

2 tsp water, extra 1 tblsp chopped fresh chives extra

Drain pears, reserve a cup syrup. Combine syrup, port, garlic, chives and rind in bowl. Add steaks, cover, refrigerate several hours or overnight.

Remove steaks from marinade, pat steaks dry with absorbent paper, reserve marinade.

Heat oil in pan, add steaks, cook on both sides few minutes until well browned.

Add marinade, stock cube and water, bring to boil, simmer, covered, about 10 minutes or until steaks are tender; remove from pan.

Strain pan juices, return to pan, add blended cornflour and extra water. Stir over heat until sauce boils and thickens.

Add 4 pear halves to pan, reserve remaining pear halves for another use.

Stir gently over heat until pear halves are warmed through.

Serve steaks with sauce and pears. Sprinkle with extra chives.

Serves 4

Steak and asparagus salad

Ingredients (serves 4) 1 serve = 1 protein

3 sirloin steaks oil, for brushing

75g cherry tomatoes, halved 1 bunch asparagus, trimmed

100g baby spinach

Dressing

2 tablespoons oil 1 1/2 teaspoons dijon mustard

salt and cracked black pepper

Method

To make the dressing, whisk together the oil, dijon, salt and pepper. Set aside.

Cut fat from steaks and brush with oil, salt and pepper. Heat a non-stick frying pan to medium-high and cook steak to your liking. Remove from heat, cover and set aside.

Blanch the asparagus spears in boiling water then plunge into iced water. Set aside.

Drain asparagus, toss with spinach and tomatoes, and divide between four

Summer Beef salad

Ingredients (serves 4) 1 serve = 1 protein, 2 tsp fat

2 rump steaks (500g total)

1 tbs olive oil

275g baby green beans, trimmed

100g mesclun (baby salad leaves)

4 spring onions, thinly sliced

Tarragon mustard vinaigrette

1 1/2 tbs Dijon mustard with tarragon (see note)

2 tbs white wine vinegar

1/4 cup (60ml) olive oil

Method

Season steaks on each side with salt and pepper. Heat oil in a large frypan and cook steaks for 3-4 minutes on each side over medium-high heat for medium-rare, or until cooked to your liking. Transfer to a plate, rest for 5 minutes, then thinly slice.

Meanwhile, blanch the beans in boiling salted water for 2 minutes or until bright green and tender. Drain, refresh in cold running water, then drain again.

For the tarragon mustard vinaigrette, whisk all ingredients in a small bowl and season to taste with sea salt and pepper.

Combine the blanched beans, mesclun, spring onion and steak in a large bowl, season to taste with sea salt and freshly ground black pepper. Divide salad among plates and drizzle with dressing.

Notes

From supermarkets and delis, or use regular Dijon mustard.

SWEET AND SOUR LAMB CUTLETS

1 teaspoon oil 1 large red onion, thickly sliced

1 medium red capsicum, chopped 1 carrot, thinly sliced

3 teaspoons cornflour 1 tablespoon water

1 tablespoon malt vinegar 1/4 cup tomato sauce

1 tablespoon brown sugar 1 cup pineapple juice

extra 1/3 cup water 8 lamb cutlets

1. Heat oil in a medium non-stick pan; add onion, capsicum and carrot. Cook, stirring, until vegetables are softened. Blend cornflour and water in a jug until smooth; stir in vinegar, sauces, sugar, juice and extra water until combined. Pour into pan with vegetable mixture; stir until boiling and thickened.

2. Cook lamb in heated, oiled grill pan until browned on both sides and cooked as desired. Serve lamb with vegetable sauce.

SERVES 4 1 serve = 1 protein

TANDOORI BEEF

4 x 100g lean sirloin steaks 1/3 cup tandoori curry paste

¼ cup low-fat plain yoghurt salad to serve and fresh herbs to garnish

SAUCE

1 cup low-fat plain yoghurt 1 clove garlic, crushed

1 Tblsp chopped fresh coriander leaves 1 tablespoon chopped fresh parsley

1 tablespoon lemon juice

1. Combine steaks in a bowl with curry paste and yoghurt; mix well. Cover; refrigerate for 30 minutes or overnight.

2. SAUCE. Blend all ingredients until smooth.

3. Cook steaks, on both sides, on a lightly oiled grill pan or barbecue hotplate, until cooked to your liking.

4. Serve steaks with Sauce and salad; garnish with fresh herbs.

SERVES 4. 1 serve = 1 protein

Thai Beef Salad

400g beef rump steak ¼ cup lime juice

2 Tblsp shredded fresh mint leaves 150g spinach leaves

2 Lebanese cucumbers, seeded and sliced 1 Tblsp white wine vinegar

2 Tblsp fish sauce 1 Tblsp brown sugar

Combine beef with juice and mint in medium bowl, cover; refrigerate at least 3 hours or until required.

Heat oiled large pan; cook beef until browned both sides and cooked as desired. Cover beef, rest 5 minutes; cut into thin slices. Combine beef with spinach and cucumber in large bowl. Gently toss combined vinegar, sauce and sugar through beef salad.

Serves 4 1 serve = 1 protein

Chicken Recipes

Arlene — Mon, 30 Apr 2012 07:21:16 +0000

Apricot chicken

Ingredients (serves 4) 1 serve = 1 protein, 1 carbohydrate

1/2 cup plain flour

1kg (8 pieces) skinless chicken cutlets or drumsticks, trimmed

2 tablespoons olive oil

1 large brown onion, peeled, cut into thin wedges

2 garlic cloves, crushed

1 tablespoon Moroccan seasoning blend

405ml can apricot nectar

1/2 cup Large Dried Apricots

1 cup couscous

1/3 cup flat-leaf parsley leaves, chopped

Method

Place flour and salt and pepper in a shallow dish. Lightly coat chicken pieces in seasoned flour, shaking off excess.

Heat 1 tablespoon oil in a deep, large, heavy-based frying pan over medium heat. Cook chicken, in batches, for 2 to 3 minutes each side or until golden. Transfer to a plate. Repeat with remaining chicken and oil. Cover and set aside.

Add onion and garlic to frying pan. Cook, stirring occasionally, for 3 to 4 minutes or until tender. Sprinkle Moroccan seasoning over onion and stir until well combined.

Stir in apricot nectar. Bring to the boil. Reduce heat to low. Return chicken to frying pan. Cover with a lid or double piece of foil. Cook for 20 minutes. Remove cover and add apricots, pushing them into the sauce. Cook, uncovered, for a further 20 to 25 minutes or until chicken is cooked through and sauce has thickened.

Meanwhile, place couscous in a heatproof bowl. Pour over 1 cup boiling water. Cover. Stand for 5 minutes or until water has been absorbed. Stir with a fork to separate grains. Spoon couscous onto plates. Spoon over chicken and sauce and sprinkle with parsley. Serve.

Asian-style chicken salad

Ingredients (serves 4) 1 serve = 1 protein

1L (4 cups) water

1 brown onion, halved

2 single chicken breast fillets

1 carrot, peeled, cut into matchsticks

150g snow peas, trimmed, thinly sliced

1 red capsicum, deseeded, thinly sliced

1/2 wombok (Chinese cabbage),hard core removed, finely shredded

3 green shallots, ends trimmed, thinly sliced diagonally

1/2 cup fresh coriander leaves

2 tbs fresh lime juice

1 tbs fish sauce

2 tsp brown sugar

1 fresh red chilli, deseeded, chopped

Method

Place water, onion and chicken in a saucepan over medium heat. Bring to the boil. Reduce heat to low and cook, covered, for 10 minutes or until cooked. Drain chicken and discard onion.

Place carrot and snow peas in a bowl. Cover with boiling water. Set aside for 1 minute or until bright green and tender crisp. Refresh under cold running water.

Shred chicken. Place chicken, carrot, snow peas, capsicum, wombok, shallot and coriander in a bowl. Combine lime juice, fish sauce, sugar and chilli in a jar. Pour over salad and combine. Divide among serving bowls to serve.

Balsamic vinegar chicken

Ingredients (serves 4) 1 serve = 1 protein

2 small (about 1kg each) chickens 1 bunch coriander

4 garlic cloves, crushed 1 to 2 long green chillies, chopped

1/4 cup olive oil 1/3 cup balsamic vinegar

Green salad and lime wedges, to serve

Method

Cut chickens in half lengthways. Remove and discard back bones (you can ask a butcher to do this for you). Using a sharp knife, make a few cuts across each chicken. Place into a large glass or ceramic dish.

Wash coriander leaves, stems and roots. Dry well. Roughly chop leaves, roots and stems. Place into a food processor with garlic and chillies. Process until finely chopped. Add oil and vinegar. Process until combined. Season with salt and pepper. Pour mixture over chicken. Rub to coat. Cover. Refrigerate for at least 4 hours, or overnight if time permits.

Remove chicken from fridge 20 minutes before cooking to bring back to room temperature. Preheat barbecue grill on high heat. Reduce heat to low. Place chicken, skin-side down, onto grill. Cover with barbecue hood or a large baking dish. Cook for 15 minutes. Turn. Cook, covered, for a further 12 to 15 minutes or until just cooked through. Remove from heat. Cover loosely with foil. Stand for 10 minutes. Serve with salad and lime wedges.

Barbecue chicken skewers

Ingredients (serves 6) 1 serve – 1 protein; ½ carbohydrate

1 x 225g can pineapple pieces in natural juice, strained, juice reserved

2 tbs tomato sauce 1 tbs soy sauce

1 garlic clove, crushed 1 red capsicum, cut 2cm pieces

4 shallots, ends trimmed, cut into 3cm pieces

12 (about 800g) chicken tenderloins, cut into thirds crossways

Olive oil spray

Method

Combine the pineapple juice, tomato sauce, soy sauce and garlic in a bowl. Add chicken and turn to coat. Cover and place in the fridge for 1 hour to marinate.

Thread the capsicum, shallot, pineapple and chicken alternately onto skewers. Spray lightly with olive oil spray.

Preheat a barbecue flat plate or a large frying pan on medium-high. Cook, turning occasionally, for 10 minutes or until golden. Serve.

Notes & tips

You will need to soak 12 bamboo skewers in cold water for 15 minutes for this recipe.

Allow 1 hour marinating time.

Barbecued chicken in Lime Chilli Marinade

4 single skinless chicken breasts (600g)

Cooking oil spray

2 Tablespoons chopped fresh coriander

1 lime

Lime Chilli Marinade

1/3 cup limejuice

1 clove garlic

2 teaspoons grated fresh ginger

1 Tablespoon low-salt soy sauce

1 small fresh red-chilli, finely chopped

2 spring onions, chopped

Combine all ingredients in bowl; mix well.

Pound chicken fillets with a mallet to an even thickness. Combine chicken and marinade in bowl, cover, refrigerate several hours or overnight.

Drain chicken; discard marinade. Heat barbecue or griddle pan, coat with cooking spray, add chicken, cook on both sides until browned and tender. Sprinkle with coriander, serve with lime wedges.

Serves 4 1 serve = 1 protein

Barbecue marinated chicken fillets

Ingredients (serves 4) 1 serve = 1 protein, 2 carbs

4 small chicken fillets

1/2 cup smoky barbecue sauce

500g Desiree potatoes, cut into 2cm pieces

3 corn cobs, peeled, washed

2 zucchini, trimmed, sliced lengthways into strips

1 tablespoon olive oil

2 garlic cloves

1/2 cup flat-leaf parsley leaves, chopped

125g punnet cherry tomatoes

Method

Cut each chicken fillet in half through the centre to form 2 thinner fillets. Place into a ceramic dish. Pour over barbecue sauce. Turn to coat. Cover. Refrigerate for 30 minutes, if time permits. Heat barbecue plate and grill on medium-high heat.

Meanwhile, wash potatoes. Place into a microwave-safe dish. Cover. Microwave on HIGH (100%) power for 5 minutes. Drain well.

Place corn onto a microwave-safe plate. Cover. Cook for 6 minutes or until tender. Drain. Slice corn into 3cm-thick pieces. Place corn, potatoes and zucchini into a large bowl. Add oil, garlic, parsley, and salt and pepper. Toss to coat.

Cook potatoes, corn and zucchini on barbecue plate for 4 to 5 minutes, turning frequently, or until golden. Add tomatoes. Cook for 3 minutes or until warmed through.

Cook chicken on grill plate for 2 minutes each side or until just cooked through. Serve chicken with barbecued vegetables

Chargrilled Chicken with Warm Tomato Salad

4 breast fillets (120g each) 2 Tblsp lime juice

¼ cup sweet chilli sauce 2 cloves garlic, crushed

4 fresh kaffir lime leaves, shredded 1 Tblsp oil

2 medium brown onions, sliced thickly 2 Tblsp red wine vinegar

¼ cup sugar (55g) 2 Tblsp sweet chilli sauce, extra

¼ cup water ¼ cup orange juice

6 medium egg tomatoes cut in wedges 3 shallots sliced thickly

1 Tblsp bottled jalapeno chillies, chopped coarsely

Combine chicken, juice, sauce, garlic and leaves in large bowl; toss to coat chicken in mixture.

Heat oil in large saucepan; brown onion, stirring, until just softened. Add vinegar and sugar; cook, stirring, 2 minutes. Stir in extra sauce, the water and juice; add tomato and chilli, stir until heated through.

Cook drained chicken, in batches, on heated oiled grill plate (or grill or bbq) until browned both sides and cooked through. Cover to keep warm.

Serve chicken on warm tomato salad; top with green onion.

Serves 4 1 serve = 1 protein.

Chicken, artichoke and rocket salad (low-fat)

Ingredients (serves 4) 1 serve = 1 protein

Juice of 1 lemon

2 garlic cloves, crushed

1/3 cup (80ml) extra virgin olive oil

4 boneless chicken breast fillets

300g marinated artichokes, drained, quartered

2 tbs balsamic vinegar

2 tsp Dijon mustard

2 cups wild rocket

1/4 cup shaved parmesan

Lemon wedges, to serve

Method

Combine the lemon juice, garlic and 2 tablespoons of the oil in a non-metallic dish. Add the chicken fillets and coat with the marinade, then cover with plastic wrap and leave in the fridge for 30 minutes.

Preheat the oven to 180°C and lightly grease a baking tray.

Heat a chargrill or heavy-based frypan over high heat and cook the chicken for 3-4 minutes, turning once, until charred and nearly cooked through. Remove, place on the baking tray and cook in the oven for a further 5 minutes.

While the chicken is in the oven, place the artichokes on the chargrill or in the pan for 1-2 minutes, turning once, until lightly charred. Place in the oven to keep warm.

Mix together the remaining oil, balsamic vinegar and mustard, and season well. Remove the chicken and artichokes from the oven, allow the chicken to rest for a few minutes, then thickly slice.

Place the rocket in a large bowl with the chicken and artichokes, then toss together with the balsamic dressing. Divide between plates, scatter with shaved parmesan and serve with lemon wedges.

Chicken & bean salad

Ingredients (serves 4) 1 serve = 1protein, 1 crabohydrate

2 tbs fresh lemon juice 2 tsp olive oil

1 garlic clove, crushed 3 tsp sumac

400g chicken tenderloins 400g kipfler potatoes, peeled

250g green beans, topped 90g (1/3 cup) Dairy Farmers Lite Yoghurt

1/2 red onion, cut into thin wedges 1 cup fresh mint leaves

1 tbs chopped pistachio kernels

Method

Combine the lemon juice, oil, garlic and 1 teaspoon of sumac in a shallow glass or ceramic bowl. Add the chicken and stir to coat. Cover and place in the fridge for 10 minutes to marinate.

Cook the potatoes in a steamer basket over a saucepan of simmering water for 10 minutes or until tender. Add the beans in the last 2 minutes of cooking. Refresh under cold running water. Drain.

Combine the yoghurt and remaining sumac in a small bowl.

Cut the potatoes into 2cm-thick slices. Place in a bowl. Add the beans, onion and mint. Season with pepper. Combine.

Preheat a barbecue grill or chargrill on high. Cook the chicken for 2 minutes each side or until lightly charred and cooked through.

Divide the potato mixture and chicken among serving plates. Top with the yoghurt mixture and pistachio to serve.

Chicken cacciatore

Ingredients (serves 6) 1 serve = 1 protein

1 tablespoon olive oil 1.4kg whole chicken, cut into large pieces (see note)

1/2 cup dry white wine 737g jar oven-roasted garlic and onion pasta sauce

1 cup chicken stock 1/2 cup pitted kalamata olives

250g green beans, trimmed

Method

Heat oil in a large saucepan over medium heat. Add chicken. Cook, in batches, for 2 to 3 minutes each side or until browned. Transfer to a plate.

Add wine to pan. Cook for 1 minute. Add sauce and stock. Return chicken to pan. Bring to the boil. Reduce heat to medium-low. Cook, covered, for 20 minutes or until chicken is almost cooked through. Remove cover. Cook, uncovered, for 35 minutes or until chicken is cooked through and sauce has slightly thickened, adding olives for last 5 minutes.

Meanwhile, cook beans in a saucepan of boiling water for 4 minutes or until just tender. Drain.

Serve chicken mixture with beans.

Notes

Rinse chicken. Pat dry with paper towel. Using kitchen scissors, cut backbone from chicken. Cut chicken into 6 pieces.

Chicken & cauliflower curry

Ingredients (serves 4) 1 serve = 1 protein 2 carbohydrates

1 tsp olive oil

1 brown onion, cut into thin wedges

3 (450g) desiree potatoes, washed, unpeeled, cut into 2cm pieces

300g piece cauliflower, cut into small florets

50g sachet Indian chicken madras curry

400g can diced tomatoes

1/2 cup (125ml) light coconut milk

500g chicken breast fillets, trimmed, cut into 2cm cubes

1/2 cup (80g) frozen peas

1 1/3 cups (270g) Sunrice basmati rice

1/4 tsp saffron threads

1/2 cup fresh coriander leaves

12 pappadums, cooked following packet directions

1/2 cup mango chutney, to serve

200g low fat natural yoghurt, to serve

Method

Heat the oil in a large non-stick frying pan over a medium heat. Add the onion, potato and cauliflower. Cook, stirring often, for 5 minutes. Add the curry paste and cook, stirring, for 1 minute. Add the tomatoes, coconut milk and 2/3 cup (160ml) of water. Bring to a simmer. Cover and simmer for 15 minutes.

Add the chicken and cook for a further 10 minutes or until the chicken and vegetables are tender. Add the peas and cook for 1-2 minutes.

Meanwhile, place the rice and 3 cups (750ml) of water in a saucepan. Bring to the boil over a high heat. Reduce heat to low and stir in the saffron. Cook, covered, for 10 minutes. Remove from the heat and set aside, covered, for 10 minutes. Use a fork to separate grains.

Top the curry with the coriander leaves. Serve with the saffron rice, pappadums, chutney and yoghurt.

Chicken tikka masala skewers with coriander dressing

Ingredients (serves 4) 1 serve = 1 protein, 2 tsp fat

2 tbs tikka masala paste

1 1/2 cups (420g) thick Greek-style yoghurt

1kg skinless chicken thigh fillets, trimmed, cut into 3cm pieces

1 bunch coriander

2 tsp caster sugar

4cm piece ginger, finely chopped

2 garlic cloves, chopped

1/4 cup (60ml) extra virgin olive oil

Juice of 2 limes

1 telegraph cucumber, thinly sliced

2 tbs sunflower oil

Method

Soak 8 wooden skewers in cold water for 20 minutes.

Meanwhile, combine tikka masala paste with 1 cup (280g) yoghurt and season well. Coat the chicken in the marinade, then cover and refrigerate for 15 minutes.

Place coriander stalks and leaves, sugar, ginger, garlic, olive oil and half the lime juice in a food processor and whiz until a coarse puree. Stir in remaining 1/2 cup (140g) yoghurt. Season. Set aside.

Meanwhile, toss the cucumber with remaining lime juice. Season. Set aside.

Heat sunflower oil in a pan over medium-high heat. Thread chicken onto skewers, then cook, turning, for 8-10 minutes until cooked through.

Serve the skewers with coriander dressing and cucumber salad.

chicken and noodle salad

Serves 4 1 serve = 1 protein, 1 carbohydrate

1 teaspoon peanut oil

2 small red chillies, seeds removed and finely chopped

2 cloves garlic, chopped

? cup (80ml) lime juice

150g vermicelli rice noodles

2 cooked chicken breast fillets, thinly sliced

2 Lebanese cucumbers, thinly sliced

½ cup mint leaves, halved lengthwise

Heat the oil in a small saucepan, add the chilli and garlic and cook for 1 minute. Remove from the heat and stir in the lime juice. Set dressing aside.

Place the noodles in a saucepan of boiling water and cook for 2 minutes or until tender. Drain, rinse under cold water and drain again. Combine with the chicken, cucumber, mint and dressing.

Chicken Florentine

6 tsp plain flour ½ tsp salt

¼ tsp freshly ground black pepper 1 tsp olive oil

4 skinless, chicken breast fillets (125g each)

500g fresh spinach, stemmed, or 1 packet frozen leaf spinach

3 tablespoons shredded basil 1 clove crushed garlic

½ cup grated Parmesan cheese

On a sheet of greaseproof paper combine flour, salt, and pepper. Mix well. Dredge chicken in flour mixture, turning to coat. Tap off extra mixture.

In a large non-stick frying pan, heat oil over a medium heat. Add chicken and gently fry, turning once, until cooked through and no longer pink about 12 minutes. Remove pan from heat, cover and keep warm.

Meanwhile, wash and drain fresh spinach but do not dry. Place spinach , basil and garlic in a large pan, cover and cook over a medium heat until spinach is wilted, about 2 minutes. Toss spinach mixture with a fork.

Place spinach mixture on a serving plate, arrange hot chicken on top of spinach and sprinkle with Parmesan cheese. Serve immediately.

Serves 4 1 serve = 1 protein

CHICKEN MELON SALAD

4 x 125g chicken breast fillets 1 teaspoon sesame oil

½ teaspoon garam masala 100g mixed baby lettuce leaves

1/2 rockmelmon, peeled, sliced 1 nashi pear, sliced

50g snow peas, trimmed, sliced lengthways

DRESSING

½ cup low fat plain yoghurt ¼ cup orange juice

1 teaspoon honey ½ teaspoon curry powder

salt and pepper to taste

1. Place chicken on an oven tray; brush with oil, sprinkle with garam masala.

2. Grill chicken, on both sides, until tender and cooked through. Cut chicken into thick slices.

3. DRESSING. Combine all ingredients in a screw-top jar; shake well.

4. Combine chicken, lettuce leaves, rockmelon, nashi pear and snow peas in a bowl. Add Dressing; toss until combined.

SERVES 4 1 serve = 1 protein

CHICKEN MUSHROOM STIR-FRY

Cooking oil spray 500g chicken breast fillets, chopped

1 clove garlic, crushed 150g beans, chopped

200g small button mushrooms, quartered 2 cups chopped Chinese cabbage

2 tablespoons teriyaki sauce 1 tablespoon Chinese barbecue sauce

2 tablespoons water

1. Spray a heated non-stick wok or pan with oil; add chicken, in batches, stir-fry until browned. Remove from wok.

2. Add garlic and beans; stir-fry for 1 minute. Add mushrooms and cabbage; stir-fry for 1 minute. Return chicken to wok with combined sauces and water; stir-fry until chicken is heated through.

Serves 4 1 serve = 1 protein

Chicken and Vegetable Stir fry Serves 4 1 serve = 1 protein

4 breast fillets, sliced 1/3 cup soy sauce

200g broccoli, chopped 1 Tblsp oil

150g green beans, sliced 1 small red capsicum, sliced

1 medium zucchini sliced 100g snow peas

1 tablespoon cornflour 2 tablespoon water

440g can unsweetened pineapple pieces

Combine chicken and sauce in bowl, mix well. Boil, steam or microwave broccoli until just tender, drain.

Heat oil in large pan or wok, add undrained chicken, stir fry until lightly browned. Add beans, pepper and zucchini, stir-fry 2 minutes. Stir in broccoli, snow peas, undrained pineapple, bended cornflour and water. Stir until mixture boils and thickens slightly.

Comforting chicken and vegetable soup

Chicken soup is a great-tasting comfort food that makes you feel better if you’re a bit under the weather. Serves 4 1 serve = 1 protein, 1 carbohydrate

Ingredients

3 cloves garlic 1 onion

2 teaspoons olive oil 1/2 teaspoon white pepper

1 litre chicken stock 2 skinless chicken breasts

1 potato 1 kumara

1 carrot 1 cup broccoli, chopped

1 cup chopped spinach 1/2 cup small pasta such as macaroni or orzo

1 tablespoon basil pesto

Method

Chop the onion and garlic and cut the carrot, potato and kumara into 2cm dice.

Gently fry the onion and garlic for a few minutes until soft. Add the carrot, potato and kumara and fry for 10 minutes or so. Add the stock and pepper and bring to the boil. Add the chicken breasts to the pot and simmer for 10-15 minutes, until the chicken is cooked.

Remove the chicken from the pot and leave to cool for a few minutes. Add the broccoli, pasta and spinach to the pot and bring back to the boil. Shred the chicken breasts and add the meat back into the pot. Cook until the pasta is done and the broccoli is tender but still has its green colour.

Remove from the heat, add the pesto and stir through. Season with salt and pepper.

CHICKEN NOODLE SOUP

2 x 125g chicken breast fillets 2 tsp cracked black pepper

1 clove garlic, crushed 2 teaspoons finely grated fresh ginger 1 Tblsp sweet chilli sauce cooking oil spray

2 litres chicken stock 2 teaspoons soy sauce

1 teaspoon brown sugar 100g cellophane noodles

½ cup bean sprouts ¼ cup chopped fresh coriander

2 spring onions, thinly sliced

1. Combine chicken, pepper, garlic, ginger and sauce in a bowl. Cover; refrigerate for 30 minutes.

2. Spray a heated pan with cooking oil. Add chicken, cook until browned on both sides and almost cooked through. Cool; then slice thinly.

3. Combine stock, sauce and sugar in a large pan; bring to boil. Add noodles and simmer, uncovered, for about 2 minutes or until tender. Return chicken to soup; stir over heat until hot.

4. Serve soup topped with bean sprouts, chopped coriander and spring onions.

Serves 4 1 serve = ½ protein, 1 carbohydrate

CHICKEN MUSHROOM STIR-FRY

Cooking oil spray 500g chicken breast fillets, chopped

1 clove garlic, crushed 150g beans, chopped

200g small button mushrooms, quartered 2 cups chopped Chinese cabbage

2 tablespoons teriyaki sauce 1 tablespoon Chinese barbecue sauce

2 tablespoons water

1. Spray a heated non-stick wok or pan with oil; add chicken, in batches, stir-fry until browned. Remove from wok.

2. Add garlic and beans; stir-fry for 1 minute. Add mushrooms and cabbage; stir-fry for 1 minute. Return chicken to wok with combined sauces and water; stir-fry until chicken is heated through.

Serves 4 1 serve = 1 protein

CHICKEN PESTO

600g chicken tenderloins 2 tablespoons bottled pesto

1 clove crushed garlic 1 cup couscous

1 cup boiling water 2 spring onions, finely chopped

1/2 teaspoon lemon herb seasoning 2 tablespoons chopped fresh basil

150g baby spinach leaves

DRESSING

1/3 cup buttermilk 2 tablespoons chopped fresh basil

1 tablespoon bottled pesto 1 clove garlic

1. Combine chicken, pesto and garlic in a bowl. Cover; stand for 30 minutes or refrigerate overnight.

2. DRESSING. Combine all ingredients in a blender; blend until pureed.

3. Combine couscous and water in a heatproof bowl. Cover; stand for about 5 minutes or until water is absorbed. Fluff couscous with a fork; stir in spring onions, seasoning and basil.

4. Heat a lightly oiled grill pan; add chicken, cook for about 2 minutes on each side, or until tender.

5. Arrange spinach over four plates; divide couscous then chicken over top. Serve drizzled with Dressing.

Serves 4 1 serve = 1 protein, 2 carbohydrates

Chicken Salad

300g cooked chicken breast 1 piece celery chopped

2 sweet gherkins, chopped finely 1 boiled egg

1 Tblsp low fat mayonnaise 4 small bread roll (60g each)

1. Finely chop chicken.
2. Mix the chicken, celery, gherkins in a bowl. Peel the boiled egg and mash and put into the bowl.
3. Add the mayonnaise and mix everything well.
4. Serve on the roll.

Serves 4 1 serve = 1 protein

CHICKEN SALAD WITH SALSA

400g chicken tenderloins, well trimmed

1 small red capsicum, chopped

1 small yellow capsicum, chopped

2 sticks celery, sliced

4 spring onions, chopped

2 small tomatoes, sliced

1-cup baby spinach leaves

4 flat mushrooms, sliced

2 tablespoons bottled no oil French dressing

SALSA

1/2 x 420g can mexibeans

1 tablespoon lemon juice

1 tablespoon chopped fresh coriander

1. Cook chicken tenderloins on a heated, lightly oiled grill pan, on both sides, until cooked through. Remove.

2. Combine capsicums, celery, spring onions, tomatoes, spinach, and mushrooms and dressing in a large bowl; toss well.

3. SALSA. Combine all ingredients in a small bowl; mix well.

4. Serve salad topped with chicken tenderloins and Salsa.

SERVES 4 1 serve = 1 protein, 1 carbohydrate

Chicken, spinach and chickpea salad

Ingredients (serves 4) 1 serve = 1 protein, 1 carbohydrate, 2 tsp fat

2 cooked chicken breasts shredded 250g cherry tomatoes, halved

300g can chickpeas, drained, rinsed

1/3 cup flat-leaf parsley leaves, roughly chopped

100g feta cheese, crumbled 2 Tblsp olive oil

1 lemon, juiced 200g baby spinach

crusty bread, to serve

Method

Combine chicken, tomatoes, chickpeas, parsley and feta in a large bowl. Season with black pepper. Toss gently to combine.

Combine oil, 2 tablespoons lemon juice and salt and pepper in a small bowl. Whisk until well combined.

Add spinach to chicken. Drizzle with dressing. Toss to combine. Serve with bread.

Chilli chicken & almond stir-fry

Ingredients (serves 4) 1 serve = 1 protein

1 tbs peanut oil

85g (1/2 cup) blanched almonds

500g chicken breast fillets, thinly sliced

2 garlic cloves, finely chopped

2 tsp finely chopped fresh ginger

2 tsp chilli bean paste

1 tbs oyster sauce

1 tbs light soy sauce

1 tbs dry sherry

4 shallots, ends trimmed, thinly sliced diagonally

Steamed rice, to serve

Method

Heat one-third of the oil in a wok over high heat until just smoking. Add the almonds and stir-fry for 1 minute or until golden. Transfer to a plate.

Heat half the remaining oil in the wok until just smoking. Add half the chicken and stir-fry for 2 minutes or until golden. Transfer to the plate. Repeat with the remaining chicken, reheating the wok between batches.

Heat remaining oil in the wok until just smoking. Add the garlic and ginger, and stir-fry for 1 minute or until soft. Add the chicken, almonds and chilli bean paste, and toss to combine.

Add the oyster sauce, soy sauce and dry sherry to the wok. Stir-fry for 2 minutes or until the sauce thickens. Stir in half the shallot.

Transfer the stir-fry to a serving platter and top with the remaining shallots. Serve with steamed rice.

Chilli orange baked chicken

Ingredients (serves 8) 1 serve = 1 protein

2 garlic cloves, crushed 2 tsps finely grated orange rind

1/2 cup orange juice 1 tblspoon Mexican chilli powder

2 teaspoons dried oregano 1 teaspoon ground cumin

4 (1kg) chicken thighs on the bone, skin removed 4 (700g) chicken lovely legs

Method

Combine garlic, orange rind, orange juice, chilli, oregano and cumin in a large bowl. Add chicken pieces. Toss to combine. Cover and refrigerate for 4 hours or overnight.

Preheat oven to 200°C/180°C fan-forced. Line a roasting pan with baking paper. Place chicken pieces on a wire rack in roasting pan. Spoon over remaining marinade. Roast, turning occasionally, for 50 minutes or until juices run clear when thickest part is pierced with a skewer. Chilli orange baked chicken Stand, covered, for 10 minutes. Serve.

Chilli and Honey Chicken Salad

480g breast fillets, sliced thinly

¼ cup honey

4 red Thai chillies, seeded, sliced thinly

1 Tablespoon grated fresh ginger

500g asparagus, trimmed

2 tablespoons peanut oil

4 green onions, sliced thinly

1 medium green capsicum, sliced thinly

1 medium yellow capsicum, sliced thinly

1 medium carrot, sliced thinly

150g Chinese cabbage, shredded finely

1/3 cup lime juice

Combine honey, chicken, chilli and ginger in medium bowl.

Cut asparagus spears in half, boil, steam or microwave until just tender. Rinse immediately under cold water, drain.

Meanwhile, heat half of the oil in large wk or frying pan; stir-fry chicken, in batches, until browned all over and cooked through.

Place chicken and asparagus in large bowl with onion, capsicums, carrot, cabbage, juice and remaining oil; toss gently to combine.

Serves 4 1 serve = 1 protein

Chilli chicken with yoghurt lentil salad

Ingredients (serves 4) 1 serve = 1 protein, 2 carbohydrates

4 single chicken breast fillets

2 tsp piri piri seasoning

Olive oil spray

1/4 cup (70g) reduced fat natural yoghurt, plus extra to serve

1 tbs fresh lemon juice

2 x 400g cans brown lentils or chickpeas, Edgell brand, drained, rinsed

1/4 cup (45g) Sunbeam currants

1/4 cup fresh continental parsley leaves

1/4 cup shredded fresh mint

Salt & freshly ground pepper

Lemon wedges, to serve

Method

Sprinkle both sides of the chicken with the piri piri seasoning. Spray a large non-stick frying pan with olive oil. Heat over a medium heat. Add the chicken and cook for 6 minutes each side or until cooked through.

Whisk the yoghurt and lemon juice in a small bowl until smooth.

Place the lentils, currants, parsley and mint in a large bowl. Stir in the yoghurt dressing. Season with salt and pepper. Cut the chicken into thick slices and serve on the lentil salad with lemon wedges and some extra yoghurt.

Citrus chicken

Ingredients (serves 6) 1 serve = 1 protein

6 skinless chicken breast fillets

3 cloves garlic, crushed

4 tbs orange marmalade

Zest and juice of 1 orange

1 tbs oil

300ml chicken stock

Watercress, orange slices, olives, thinly sliced red onion and low-fat feta, to serve

Method

Preheat the oven to 180°C.

Season chicken breasts with salt and pepper. Place garlic, marmalade, orange zest and oil in a bowl and beat with a fork to combine.

Place chicken in a roasting pan, spread orange mixture over the chicken and cover pan with foil. Place in oven and bake for 10 minutes, then remove foil and bake for a further 10-15 minutes or until the chicken is cooked through. Remove from the oven and set the chicken aside.

Add juice and stock to roasting pan and stir over low heat until well reduced and sticky, then pour over chicken. Serve with a salad of watercress, fresh orange slices, olives, red onion and low-fat feta.

Curried Apricot Chicken

1/3 cup chicken stock 1/3 cup water

125g dried apricots 1 Tblsp olive / canola oil

1 onion, chopped ½ tsp coriander

½ tsp cumin ½ tsp turmeric

¼ tsp cinnamon freshly ground black pepper

4 chicken breasts (120g each)

In a saucepan bring the chicken stock and water to the boil. Turn off the heat and add the apricots to soak in the hot liquid for approx. 1 hour. Remove apricots and liquid.

Heat oil in a non-stick frying pan.

Fry the onion until tender. Stir through the spices.

Add the chicken and fry until golden brown. Return the apricots and liquid.

Cover with lid and simmer over low heat for approx. 20 minutes or until chicken is tender (add extra stock if required).

Serve with crisp green salad.

Serves 4 1 serving = 1 protein, 1 carbohydrate, 1 fat

Dukkah chicken and quinoa salad

Ingredients (serves 4) 1 serve = 1 protein, 2 carbohydrates

1 cup quinoa, rinsed (see note)

Olive oil cooking spray

2 medium carrots, peeled, diced

2 (250g each) chicken breast fillets, trimmed, halved horizontally

2 tablespoons pistachio dukkah (see box)

1/3 cup orange juice

1/3 cup finely chopped fresh flat-leaf parsley leaves

1/4 cup shredded fresh mint leaves

2 green onions, finely sliced

2 teaspoons extra-virgin olive oil

Method

Place quinoa and 2 cups cold water in a saucepan over high heat. Bring to the boil. Reduce heat to low. Simmer, covered, for 10 minutes or until water has absorbed and quinoa is tender. Rinse. Drain.

Meanwhile, lightly spray a frying pan with oil. Heat over medium-high heat. Cook carrot, stirring, for 5 minutes or until just tender. Transfer to a bowl.

Place chicken on a plate. Sprinkle both sides with dukkah. Cook chicken in pan over medium heat for 5 to 6 minutes each side or until golden and cooked through.

Combine quinoa, orange juice, parsley, mint, onion, oil and carrot in a bowl. Season with pepper. Toss to combine. Serve chicken with quinoa salad.

Honeyed Chicken Stir Fry

600g chicken breast sliced thinly 2 Tblsp soy sauce

¼ cup honey 1 clove garlic crushed

1 tsp finely chopped fresh ginger 100g shitake mushrooms, sliced thinly

1 red capsicum chopped finely 160g snake beans, cut into 8cm lengths

425g can baby corn, drained

Combine chicken, sauce, honey, garlic and ginger in large bowl; refrigerate for several hours or overnight.

Stir-fry mixture in batches in heated wok. Add mushroom, capsicum, beans and corn to wok; stir-fry for about 5 minutes or until beans are just tender.

Stir in chicken; cook, stirring, for about 2 minutes or until chicken is hot.

Serves 4 1 serve = 1protein, 1 carbohydrate

Garlic & mint chicken with crunchy cos salad

A fantastic chicken recipe that’s bound to become a weeknight favourite.

Ingredients (serves 4) 1 serve = 1 protein

4 small (about 170g each) chicken breast fillets, each cut into 2 thin fillets

2 tbs roughly chopped mint leaves 2 garlic cloves, crushed

1 tsp dried chilli flakes 1 1/2 tbs olive oil

1 baby cos, leaves separated, finely shredded

1/2 punnet (about 80g) snow pea sprouts, roughly chopped

2 spring onions, finely chopped

1 tbs white wine vinegar

Method

Place the chicken, mint, chilli and 1/2 tbs of oil in a bowl. Season with salt and pepper and toss to coat chicken.

Place a large non-stick frypan over high heat. When hot, add the chicken in batches. Cook for 2 minutes on one side and 1 minute on the other or until cooked through.

Meanwhile: toss the shredded lettuce, snow pea sprouts, and spring onion in a large bowl with the vinegar, remianing tbs of oil, salt and pepper.

Divide the salad and chicken among plates and serve immediately.

GLAZED CHICKEN BREASTS

4 x 125g chicken breast fillets

cooking oil spray

salad leaves to serve

GLAZE

¼ cup sugar-free marmalade

2 teaspoons Dijon mustard

1 tablespoon orange juice

1 tablespoon light soy sauce

1 clove garlic, crushed

1. Glaze. Combine all ingredients in a bowl; mix well.

2. Combine chicken and Glaze in a bowl. Cover; refrigerate 30 minutes.

3. Heat a grill pan; spray with cooking oil. Add drained chicken; cook on both sides, brushing with remaining Glaze, until cooked through.

4. Serve chicken with salad leaves.

1 serve = 1 protein

Garlic & mint chicken with crunchy cos salad

Ingredients (serves 4) 1 serve = 1 protein

4 small (about 150g each) chicken breast fillets, each cut into 2 thin fillets

2 tbs roughly chopped mint leaves 2 garlic cloves, crushed

1 tsp dried chilli flakes 1 1/2 tbs olive oil

1 baby cos, leaves separated, finely shredded

1/2 punnet (about 80g) snow pea sprouts, roughly chopped

2 spring onions, finely chopped 1 tbs white wine vinegar

Method

Place the chicken, mint, chilli and 1/2 tbs of oil in a bowl. Season with salt and pepper and toss to coat chicken.

Place a large non-stick frypan over high heat. When hot, add the chicken in batches. Cook for 2 minutes on one side and 1 minute on the other or until cooked through.

Meanwhile: toss the shredded lettuce, snow pea sprouts, and spring onion in a large bowl with the vinegar, remianing tbs of oil, salt and pepper.

Divide the salad and chicken among plates and serve immediately.

Glazed Chinese chicken

Ingredients (serves 8) 1 serve = 1 protein

1 1/3 cups light soy sauce

2 tablespoons dark soy sauce

1/2 cup firmly packed brown sugar

5 star anise

2 cinnamon sticks

1/2 cup Chinese rice wine (or sherry)

4cm piece fresh ginger, peeled, cut into matchsticks

6 garlic cloves, roughly chopped

4 chicken breasts

Method

Combine soy sauces, sugar, star anise, cinnamon, rice wine, ginger and garlic in a large ceramic bowl. Add chicken. Toss to coat. Cover and refrigerate overnight.

Preheat oven to 200°C. Line a baking dish with baking paper. Place chicken in a single layer in dish. Cook, basting often, for 50 to 60 minutes or until golden and cooked through. Serve with steamed / stir fried veges.

Honey barbecued chicken

Ingredients (serves 4) 1 serve = 1 protein

1 tablespoon finely grated lemon rind 2 tablespoons honey

2 garlic cloves, crushed 2 teaspoons dijon mustard

1/4 cup barbecue sauce

8 (120g each) skinless chicken thigh cutlets

Method

Preheat oven to 220°C/200°C fan-forced. Line a baking tray with baking paper. Place a wire rack in tray.

Place lemon rind, honey, garlic, mustard and barbecue sauce in a large bowl. Stir to combine. Add chicken. Toss to coat. Place chicken on wire rack. Drizzle with remaining marinade. Bake, basting with pan juices every 10 minutes, for 35 to 40 minutes or until golden and cooked through. Serve with Crunchy coleslaw (see related recipe).

Honey lemon chicken

Ingredients (serves 6) 1 thigh/1 drumstick = 1 protein

1 tbs olive oil

6 chicken thigh pieces, backbone trimmed

6 chicken drumsticks

80ml (1/3 cup) honey

80ml (1/3 cup) fresh lemon juice

60ml (1/4 cup) kecap manis

1 lemon, very thinly sliced

1 bunch baby (Dutch) carrots, peeled, ends trimmed

1 bunch baby pak choy, halved lengthways

Steamed rice, to serve

Method

Preheat oven to 200°C. Heat the oil in a large frying pan over medium-high heat. Add the chicken thigh pieces and cook for 4-5 minutes each side or until brown. Transfer to a small roasting pan. Repeat with the chicken drumsticks, reheating the frying pan between batches.

Whisk the honey, lemon juice and kecap manis in a large jug until well combined.

Arrange the lemon slices on and around the chicken. Pour over the honey mixture. Bake, basting with the sauce from the pan halfway through cooking, for 35 minutes or until the chicken is cooked through and the lemon is caramelised.

Meanwhile, bring a large saucepan of water to the boil. Add the carrots and cook for 2-3 minutes or until just tender. Add the pak choy and cook for a further 1-2 minutes or until the pak choy just wilts.

Transfer the chicken to a serving dish and cover with foil to keep warm. Pour the juices from the roasting pan into a small saucepan and bring to the boil over high heat. Boil for 3-4 minutes or until the sauce thickens slightly.

Arrange the carrot and pak choy around the chicken. Serve with the sauce and rice.

Notes

Shopping tip: Look for kecap manis, a thick, sweet Indonesian soy sauce, near the soy sauce in the condiments aisle at Woolworths.

Cook’s tip: The lemon slices aren’t just for decoration – they’re edible. They soften and caramelise during baking, becoming sweeter.

With a twist: Replace pak choy with 100g green round beans, trimmed. Use a knife or a bean splitter, available from Woolworths, to cut the beans lengthways into thin slices. After cooking the carrots in step 3, cook the beans for 2-3 minutes or until bright green and tender crisp.

Indian-spiced quinoa with chicken

Ingredients (serves 4) 1 serve = 1 protein, 2 carbohydrates

2 tbs peanut oil

1 tbs black mustard seeds

12 fresh curry leaves*, plus extra to garnish

2 tsp garam masala*

3 long green chillies, seeds removed, thinly sliced

1 large onion, coarsely grated

1 1/2 cups (200g) quinoa*

1/2 cup (110g) green split peas

3 cups (750ml) salt-reduced chicken stock

1 1/2 cups shredded cooked chicken

80g baby spinach leaves, roughly shredded

Method

Heat oil in a large pan over medium heat. Add mustard seeds and cook until they begin to pop. Add curry leaves, garam masala, chilli and onion, and cook until onion is golden and spices are aromatic. Add quinoa and peas, and stir to coat in spice mixture. Add stock and 1 cup (250ml) boiling water. Simmer over low heat for 25 minutes, then add chicken and spinach and heat through for 5 minutes. Season to taste and serve garnished with extra curry leaves.

Notes

* Fresh curry leaves are from selected greengrocers. Garam masala is a spice blend from supermarkets. Quinoa is from health-food shops.

Lemon Pepper Chicken with Zucchini Salad

1 Tblsp finely grated lemon rind 2 tsp cracked black pepper

1/3 cup lemon juice 2 tsp olive oil

4 single chicken breast fillets 4 medium green zucchini

4 medium yellow zucchini 1 clove garlic crushed

4 green onions finely chopped 1 cup coarsely chopped fresh parsley

¼ cup chopped fresh tarragon

Combine rind, pepper, 1 Tblsp of the juice and half of the oil in large bowl, add chicken; toss chicken to coat in marinade. Cover until required.

Peel zucchini randomly, slice into thin strips diagonally. Cook zucchini slices, in batches, on heated lightly oiled grill plate (or grill or bbq) until browned lightly and tender.

Cook chicken on same grill plate until cooked through.

Meanwhile whisk remaining juice and remaining oil with garlic in large bowl. Place zucchini, onion and herbs in bowl with dressing; toss gently to combine.

Serve chicken with zucchini salad.

Serves 4 1 serve = 1 protein

MIDDLE EASTERN CHICKEN STEW

1 brown onion diced 400ml reduced-salt chicken stock

2 tsp ground cinnamon 2 tsp sweet paprika

1 tsp ground cumin 1 tsp ground coriander

1 tsp tumeric 1 granny smith apple, peeled, cubed

2 zucchini, sliced ½ lemon, juiced

1 chilli, finely chopped (optional) Couscous to serve

4 x 180g chicken breast fillets, trimmed, cut into 3cm cubes

250g butternut pumpkin, peeled, cubed

Heat a nonstick pan or pot to medium and fry onions for 3-4 minutes using 2 Tblsp of chicken stock.

Add spices and cook for 1 minute.

Add chicken pieces and stir to coat. Add apple, pumpkin, zuccini and remaining chicken stock. Bring to the boil. Reduce heat and cover. Simmer for 30 minutes. Remove lid and simmer for a further 10 minutes.

Squeeze in lemon juice and add chilli. Serve with couscous.

Serves 6 1 serve = 1 protein, 2 carbohydrates

Organic roast chicken with oranges and winter herbs

Ingredients

1.8kg organic chicken

4 oranges

2 garlic cloves, crushed

4 rosemary sprigs

3-4 fresh bay leaves*

1 cup (250ml) good-quality chicken stock

60g unsalted butter

Method

Rinse chicken inside and out under cold water, then pat dry with paper towel. Juice the oranges. Quarter the juiced oranges and place in a large bowl with the juice, chicken, garlic and herbs. Cover and marinate in the fridge for 6-8 hours, turning the chicken occasionally. Preheat the oven to 190°C. Remove chicken from the bowl, reserving marinade.

Place 2 orange pieces and a rosemary sprig in the cavity of the chicken, then tie the legs together using kitchen string.

Season with salt and pepper, then place in a roasting pan with the remaining orange halves and the reserved marinade. Roast in the oven for 1-1 1/2 hours, basting occasionally with pan juices, until chicken is golden and juices run clear when a skewer is inserted into thickest part of thigh joint. Transfer the chicken to a serving plate and cover loosely to keep warm.

Skim the excess fat from the pan juices, then place the roasting pan over medium heat. Add the chicken stock and bring to the boil. Add the butter, 20g at a time, whisking constantly until combined. Season to taste with salt and freshly ground black pepper, then strain into a jug. Carve the chicken and serve with the orange sauce.

Paprika chicken with quinoa tabbouleh

Ingredients (serves 4) 1 serve = 1 protein, 2 carbohydrates

1 cup (200g) quinoa

1 bunch flat-leaf parsley, leaves picked, finely chopped

2 tbs finely chopped mint or coriander 8 cherry tomatoes, quartered

3 spring onions, thinly sliced 1/4 cup (60ml) extra virgin olive oil

2 tbs lemon juice 1 1/2 tsp paprika, plus extra to sprinkle

1 tsp ground cumin Pinch of cayenne

1 tsp caster sugar 100g low-fat thick Greek yoghurt

1 tbs olive oil 4 x 120g chicken breast fillets

Method

Place the quinoa and 600ml water in a small saucepan over medium heat, then bring to a simmer. Cook for 10 minutes or until tender. Drain well and leave to cool.

Add herbs, tomato and onion to quinoa and toss to combine. Combine oil, lemon juice, 1/2 tsp paprika, cumin, cayenne and sugar, then season.

Place yoghurt in a bowl and drizzle over 2 tsp dressing, then sprinkle with some paprika. Toss salad in remaining dressing.

Preheat grill to medium-high. Mix oil and remaining paprika, season, then brush over chicken. Grill for 7-8 minutes each side until cooked through. Serve sliced with salad and yoghurt.

Quick chicken & tomato casserole

Ingredients (serves 4) 1 serve = 1 protein

1 tbs plain flour

4 small (120g each) chicken breast fillets

1/4 cup (60ml) olive oil

1 onion, thinly sliced

2 garlic cloves, crushed

1/2 cup pitted black olives

2 anchovies

1 tbs chopped mixed herbs (rosemary, thyme, parsley), plus extra to garnish

1 tbs baby capers, rinsed

1 tbs red wine vinegar

2 tbs tomato paste

2 tbs sun-dried tomato pesto

1/2 cup (125ml) red wine

Method

Season flour with salt and pepper, then toss fillets in flour. Heat 2 tablespoons of oil in a heavy-based pan over high heat, add chicken, quickly brown both sides, then set aside.

Add remaining oil to pan and fry onion over medium heat for 1-2 minutes or until softened.

Add garlic, olives, anchovies, herbs and capers, cook for 1 minute, then add vinegar. Mix paste, pesto, wine and 1 1/2 cups water (or stock). Add to pan with chicken and simmer 5 minutes or until chicken is cooked. Serve with steamed vegetables and salad.

Roast chicken with chilli and basil

Choose a good quality free-range chicken and keep it in the marinade for as long as you can.

Serves 4 1 serve = 1 protein

1 tbsp sunflower oil 2 tbsp sesame oil

1 tbsp Dijon mustard 2 tbsp soy sauce

1 tbsp rice vinegar tsp dried chilli flakes

3 spring onions 2 chicken legs

2 chicken breasts 2-4 mild red chillies

8 basil leaves for garnish Sea salt and freshly ground black pepper

In a bowl, whisk the oils, mustard, soy sauce, vinegar and chilli flakes. Season with a little bit of salt and some pepper.
Roughly chop the spring onion and add it to the sauce with the chicken and the whole chillies. With your hands, rub the chicken well with the marinade and keep refrigerated for 4 hours or overnight.
Preheat the oven to 200°C.
Place the chicken in a roasted tray and place in the oven for 35-40 minutes or until cooked through. Arrange the chicken on a serving plate, place the chillies on top and pour the juices on. Garnish with basil.

San choy bau

Ingredients (serves 4) 1 serve = 1 protein

1 tablespoon peanut oil 2 garlic cloves, crushed

2cm piece ginger, finely grated 500g chicken mince

2 tablespoons Chang’s oyster sauce 1 tablespoon soy sauce

3 green onions, thinly sliced 1/2 lime, juiced

1 teaspoon sesame oil 1 cup beansprouts, trimmed

1/4 cup fresh coriander leaves, chopped 12 large butter lettuce leaves (see note)

1/4 cup chopped roasted peanuts

Method

Heat wok over high heat until hot. Add peanut oil and swirl to coat. Add garlic, ginger and chicken. Stir-fry for 2 to 3 minutes or until pork just changes colour.

Combine oyster sauce and soy sauce in a jug. Add onions, sauce mixture, 2 teaspoons of lime juice and sesame oil to wok. Stir-fry for 3 minutes or until heated through. Stir in beansprouts and coriander.

Spoon chicken mixture into lettuce leaves. Sprinkle with peanuts. Serve.

Notes

You could use iceberg lettuce leaves instead of butter lettuce, if preferred.

Saucy Mexican Chicken

4 boneless chicken breasts cut into 2 cm chunks (500g)

2 cups chunky salsa (mild, medium or hot)

400 ml tin pineapple chunks, drained

2 teaspoons mustard 5 drops Tabasco

2 cloves crushed garlic 3 Tblsp fresh lemon juice

1 Tblsp sugar or honey 300g tin corn, drained

Combine all ingredients except corn in a bowl; mix well. Cover and marinate in the fridge for 1 hour.

Transfer to a large pan and heat on medium, until bubbling.

Reduce heat and simmer uncovered for 25 minutes, stirring occasionally until sauce has reduced and thickened.

Add corn, heat through.

Serve with green salad.

Serves 4 1 serve = 1 protein, 1 carbohydrate

Simple Moroccan chicken

Ingredients (serves 4) 1 serve = 1 protein

500g chicken fillet, cut into 2cm dice

3 tbs (1/4 cup) flour, seasoned with salt and pepper

1/4 cup (60ml) olive oil

2 onions, sliced

2 tsp ground cinnamon

1/4 tsp ground cloves

2 tsp sumac*

3 tbs (1/4 cup) sultanas

1 cup (250ml) chicken stock

50g toasted pine nuts*

3 tbs (1/4 cup) chopped fresh coriander

Juice of 1 lemon, plus wedges to serve

Couscous, Greek yoghurt and Lebanese bread, to serve

Method

Toss chicken in the flour. Heat 2 tablespoons oil in a large frypan over high heat until hot, then cook chicken in batches until golden and set aside.

Heat remaining oil in pan. Add onions, reduce heat to medium and cook for 10 minutes, stirring, until golden and softened. Return chicken to pan with spices, sultanas and stock. Reduce heat to low and cook for 5 minutes until heated through and thickened slightly. Stir in pine nuts, coriander and lemon juice. Serve with couscous, yoghurt, bread and lemon.

Notes

* Sumac is a purple, lemony spice used in North African and Middle Eastern cooking. From spice stores and selected delis. * Ready-toasted pine nuts are available from supermarkets

Smoked Chicken salad

Ingredients 1 serve = 1 protein, 2tsp fat

350g smoked chicken breast, skin removed and sliced

1 red capsicum

1 kumara

3 good handfuls salad greens

50g nuts of your choice, roasted (walnuts, pine nuts, hazelnuts)

Dressing:

1 tablespoon red wine vinegar

3 tablespoons olive oil

2 teaspoons honey

Instructions

Slice the kumara and red capsicum into even-sized pieces and spread on an oven tray. Place in a hot oven and roast until tender (about 25 minutes), then remove and leave to cool.
Toast the nuts in a dry pan on the stove.
Combine the dressing ingredients and whisk or shake together. Taste and adjust to suit.
Combine all the salad ingredients in a large bowl and gently blend together.

Smoked Chicken Salad

480 grams smoked chicken breast

200grams baby spinach leaves

1 medium yellow capsicum thinly sliced

1 medium red onion thinly sliced

1 cup firmly packed fresh basil leaves

2 teaspoons finely grated lime rind

¼ cup limejuice

2 Tablespoons coarsely chopped fresh coriander

2 red Thai chillies, seeded, chopped finely

2 teaspoons peanut oil

1-teaspoon sugar

Remove and discard any skin from chicken, slice chicken thinly.

Combine chicken, spinach, capsicum, onion and basil in large bowl.

Combine remaining ingredients in screw-top jar, shake well.

Pour dressing over salad; toss gently to combine.

Serves 4 1 serve = 1 protein

Snow pea, almond & chicken stir-fry

Ingredients (serves 4) 1 serve = 1 fat. 1 protein

6 (about 600g) chicken thigh fillets, thinly sliced

1 red onion, cut into thick wedges

3cm-piece fresh ginger, peeled, thinly sliced

2 garlic cloves, crushed 1 tsp sesame oil

1 tsp Chinese five spice 1 tsp peanut oil

1 x 100g pkt blanched almonds 150g snow peas, trimmed

125g punnet baby corn, halved diagonally

2 tbs oyster sauce 2 tbs kecap manis

Steamed jasmine rice, to serve 1/2 cup fresh coriander leaves

Method

Combine the chicken, onion, ginger, garlic, sesame oil and Chinese five spice in a glass or ceramic bowl. Set aside for 15 minutes to marinate.

Heat half the peanut oil in a wok over high heat until just smoking. Add the almonds and stir-fry for 2 minutes or until toasted. Use a slotted spoon to transfer almonds to a heatproof bowl.

Add one-quarter of the chicken mixture to the wok and stir-fry for 3 minutes or until golden brown. Transfer to the bowl with the almonds. Repeat, in 3 more batches, with remaining chicken mixture, reheating the wok between batches.

Heat the remaining peanut oil in the wok until just smoking. Add the snow peas and baby corn and stir-fry for 2 minutes or until the snow peas are bright green and tender crisp. Add the chicken mixture, oyster sauce and kecap manis and stir-fry for 1 minute or until the sauce thickens.

Divide the rice among serving bowls. Top with stir-fry and coriander to serve.

SPICY CHICKEN WITH TANGY YOGHURT

1 large red onion, chopped 1-tablespoon honey

1/3 cup soy sauce ¼ cup cider vinegar

3 teaspoons Cajun seasoning 500g chicken tenderloins

TANGY YOGHURT

¾ cup no-fat plain yoghurt 2 tablespoons lemon juice

½ teaspoon Cajun seasoning Salt to taste

Blend or process onion, honey, sauce, vinegar and seasoning until smooth. Combine onion mixture and tenderloins in a large bowl. Cover; refrigerate for several hours or overnight.

Tangy Yoghurt. Combine all ingredients in a small bowl; mix well.

Drain chicken from marinade. Cook on a heated, oiled grill plate (or grill or barbecue) until browned all over and cooked through.

Serve chicken drizzled with Tangy Yoghurt.

SERVES 4 1 serve = 1 protein

Spicy barbecued chicken

Ingredients (serves 8) 1 serve = 1 protein

1/4 cup tomato paste

2 garlic cloves, crushed

1 teaspoon dried chilli flakes (optional)

2 tablespoons brown sugar

2 teaspoons finely grated lemon rind

1/4 cup lemon juice

1 tablespoon worcestershire sauce

1 teaspoon smoked paprika

1 tablespoon olive oil

8 (1kg) chicken lovely legs

lemon wedges, to serve

Method

Combine tomato paste, garlic, chilli flakes (if using), sugar, lemon rind, lemon juice, worcestershire sauce, paprika and oil in a large glass or ceramic dish. Add chicken. Toss to coat. Cover. Refrigerate overnight.

Preheat oven to 200°C/180°C fanforced. Place chicken on a wire rack. Place rack over a baking dish. Roast, turning occasionally, for 35 to 45 minutes or until cooked through. Serve with lemon wedges.

SPICY CHICKEN WITH ASPARAGUS SALAD

600g chicken tenderloins 1 x 35g packet taco seasoning mix

2 bunches asparagus, trimmed 200g green beans, trimmed

1 ripe tomato, seeded, finely chopped 1 small red onion, finely chopped

Cooking oil spray

DRESSING

2 cloves garlic, crushed 2 tablespoons lemon juice

2 teaspoons olive oil 1 tablespoon white wine vinegar

2 teaspoons grain mustard 2 teaspoons honey

Salt and pepper to taste

1. Combine chicken with seasoning a plastic bag; shake until evenly coated. Refrigerate, in bag, for 1 hour.

2. Cut asparagus and beans into 6cm lengths. Boil or microwave, asparagus and beans, separately, until just tender; drain. Rinse under cold water; drain well.

3. Dressing. Combine all ingredients in a jug; mix well.

4. Combine asparagus, beans, tomatoes and onion in a large bowl. Pour over Dressing; toss until coated.

5. Add chicken, in batches, to a heated, lightly oil-sprayed non-stick pan; cook until browned on both sides and tender.

6. Serve chicken over salad mixture.

SERVES 4 1 serve = 1 protein

Super-easy chicken cacciatore

Ingredients (serves 4) 1 serve = 1 protein

1 tablespoon olive oil

1kg mixed chicken pieces, trimmed

1 brown onion, roughly chopped

1 red capsicum, chopped

200g cup mushrooms, sliced

575g jar napoletana pasta sauce

1/2 cup pitted kalamata olives, halved

1/2 cup small fresh basil leaves

Cooked fusilli (spiral) pasta, to serve

Method

Heat oil in a large, non-stick saucepan over medium-high heat. Cook chicken in batches, turning, for 5 minutes or until browned. Transfer to a plate. Add onion, capsicum and mushroom to pan. Cook, stirring, for 3 minutes or until softened.

Return chicken to pan. Add sauce. Cover. Bring to the boil. Reduce heat to low. Simmer for 25 to 30 minutes or until chicken is cooked through. Serve with a big gree salad

Tasty Chicken and Pumpkin Stew

Spicy stews like this one are so lovely on cold winter evenings. This one could be adapted for the crockpot or slow cooker; reduce the liquid by half and cook on low for 6-8 hours.

Ingredients

spray olive oil 1 onion, chopped

1 clove garlic, chopped ½ tsp chilli flakes (or more or less to taste)

2 teaspoons smoked paprika 1 teaspoon ground cumin

1 teaspoon ground coriander 1 teaspoon cinnamon

600g boneless, skinless chicken breasts, cut into bite-sized pieces

1 granny smith apple, cut into cubes 2 cups, peeled and cubed pumpkin

1 ½ cups salt-reduced chicken or vegetable stock juice of 1/2 lemon or lime

Instructions

Heat a spray of oil in a large non-stick frying pan over medium heat and cook onions and garlic until onion is soft but not browned. Add the spices, stir to combine and cook for another couple of minutes.

Add the chicken, apple, pumpkin and stock and bring to the boil. Turn the heat down and simmer, covered, for 15-20 minutes. Remove lid and simmer for 10 minutes more or until sauce has reduced and thickened.

Squeeze in lemon or lime juice. Serve with couscous or rice.

Serves 6 1 serve = 1 protein, 1 carbohydrate

TERIYAKE CHICKEN WITH GREEN BEANS

1 teaspoon peanut oil

3 (500grams) chicken breast fillets, sliced

200 grams green beans, halved

½ cup water

2 tablespons black bean sauce

1 tablespoon sweet chilli sauce

1 tablespoon teriyaki sauce

1 clove garlic, crushed

2 teaspons grated fresh ginger

1 medium onion, sliced thinly

400 grams bok choy, sliced

1 ¼ cups bean sprouts

Heat oil in wok or large frying pan; stir fry chicken in batches until browned.

Return chicken to pan with beans, water sauces, garlic, ginger and onion; stir-fry until beans are tender.

Add bok choy and bean sprouts; stir-fry until heated through.

Serves 4

Tangy Thai chicken salad

Ingredients (serves 4) 1 serve = 1 protein 2 tsp fat

1/4 cup (60ml) light coconut milk 2 tbs fish sauce

2 tbs grated palm sugar/sugar 500g chicken thigh fillets

2 tsp sweet chilli sauce 1 tbs lime juice

4 kaffir lime leaves centre vein removed, finely sliced

150g baby Asian salad leaves 1/3 cup canned water chestnuts sliced

1 red onion, finely sliced 2 spring onions, finely sliced diagonally

1 tsp finely chopped galangal 1 red chilli, seeds removed, finely sliced

1/3 cup each mint and coriander leaves, plus extra to garnish

50g roasted peanuts, roughly chopped

Method

In a large saucepan, stir together coconut milk, fish sauce and palm sugar over low heat until sugar dissolves, then bring to the boil. Add chicken, cover and simmer over low heat for 10 minutes or until cooked. Remove from heat and let chicken cool. Remove chicken and reserve liquid.

For the dressing, add chilli sauce, lime juice and kaffir lime to poaching liquid. Stir to combine. Shred chicken and mix in a bowl with salad leaves, water chestnuts, onions, galangal, chilli and herbs. Divide between plates, garnish with peanuts and extra herbs. Drizzle with dressing.

Thai larb salad

Ingredients (serves 4) 1 serve = 1 protein, 1 fat

1 tbs peanut oil

500g lean chicken mince

1 stem lemon grass, pale section only, finely chopped

1 fresh long green chilli, finely chopped

60ml (1/4 cup) fresh lime juice

1 tbs fish sauce

1 tbs sweet chilli sauce

1 tsp finely grated lime rind

1/2 small red onion, thinly sliced

1/3 cup fresh coriander leaves

2 tbs torn fresh mint

Baby cos lettuce leaves, to serve

40g (1/4 cup) finely chopped roasted peanuts, to serve

Method

Heat half the oil in a wok over high heat until just smoking. Add half the chicken mince, lemon grass and chilli and stir-fry, breaking up any lumps, for 3-4 minutes or until pork changes colour. Transfer to a heatproof bowl. Repeat with the remaining oil, chicken, lemon grass and chilli, reheating the wok between batches. Set aside for 15 minutes to cool slightly.

Whisk together the lime juice, fish sauce, sweet chilli sauce and lime rind in a small bowl until well combined. Drizzle the pork mixture with the dressing. Add the onion, coriander and mint and stir to combine. Spoon the pork mixture among lettuce leaves and sprinkle with peanuts to serve.

Thai style chicken wraps

Ingredients (serves 4) 1 serve = 1 protein, 2 carbohydrates

1 tbs oil 1 onion, halved, sliced

2 garlic cloves, crushed 1 small red chilli, finely chopped

600g chicken tenderloins, chopped 2 tbs brown sugar

1 lime, juiced 2 tsp fish sauce

1 cup torn fresh mint leaves 1 baby cos lettuce, leaves separated

4 Patak’s chapatti wraps

Method

Heat the oil in a wok over a medium-high heat. Add the onion, garlic and chilli, and cook for 3 minutes or until golden. Add the chicken and increase the heat to high. Stir-fry for 5 minutes or until chicken is just cooked through.

Add the brown sugar, lime juice and fish sauce. Reduce the heat to medium and simmer for 2 minutes. Remove from the heat and set aside to cool.

Toss the mint leaves through the chicken and serve with the lettuce and chapatti wraps.

Tray-roasted chicken with potatoes and garlic gravy

You may not be a master chef, but you still like to entertain. Here’s a foolproof, easy-to-make recipe that’s set to impress and fire up your inner cook!

Ingredients (serves 8) 1 serve = 1 protein, 1 carbohydrate

6 fresh thyme sprigs

4 (240g each) chicken breasts

12 small chat potatoes, halved

6 pickling onions, peeled, halved

2 fresh rosemary sprigs

3 garlic cloves

1/3 cup De Bortoli white wine

1 1/2 tablespoons olive oil

35g sachet onion and mushroom gravy mix

Method

Preheat oven to 220°C/200°C fan-forced. Remove leaves from 3 thyme sprigs. Place chicken, potato, onion, remaining thyme sprigs, rosemary sprigs and garlic (unpeeled) in a large baking tray. Drizzle with wine and oil. Sprinkle chicken with thyme leaves. Roast for 30 minutes. Remove garlic. Roast for 15 to 20 minutes or until chicken is cooked through. Carefully squeeze garlic flesh from skins. Discard skins.

Vietnamese Chicken Salad

100g rice vermicelli noodles 4 Tblsp sweet chilli sauce

2 lime, juiced 2 tsp fish sauce

¼ cup rice wine vinegar 600g cooked chicken breast, shredded

2 red capsicum sliced thinly 2 carrot, cut into match sticks

150g bean sprouts ½ cup fresh mint leaves (and a few for garnish)

½ cup coriander leaves

Put noodles in a bowl. Cover with boiling water, soak for 2-4 minutes until soft. Stir to separate. Drain and rinse.

In a small pan, heat sweet chilli sauce, lime juice, fish sauce and rice wine vinegar. Boil for 2 minutes until thickened. Cool.

Combine chicken, capsicum, carrot, bean sprouts and herbs. Add noodles and dressing. Toss, garnish with extra herbs and serve.

Serves 6 1 serve = 1 protein, 1 carbohydrate

Questions and Answers

Arlene — Mon, 30 Apr 2012 07:03:11 +0000

Question

I am 55 years old and recently had a hip replacement. Since the operation I have gained weight and my fitness has suffered drastically as I find any exercise with too much impact, even walking, causes my hip to ache. I believe that my diet is well balanced and healthy and that my weight gain is due more to lack of exercise than food. Can you suggest a form of exercise that would allow me to get fit and burn calories without the impact?

Answer

It is important that you control your weight to prevent extra stress on you hip. I suggest you consult a dietitian about your diet as you might be consuming healthy food, but eating too much of it. Due to your inactivity, the volume you are eating is important. Often we get used to a certain diet and we assume that our normal diet is correct, but it may not be suitable for you at this stage of your life. Exercise is good for your muscle strength and your emotional well being. Water aerobics or spinning are good alternatives to walking as they do not put any strain on the hip. There are numerous indoor pools which hold water aerobics classes and gyms that have spin classes or stationary bikes.

Question

I am a celiac and tend to suffer continually from iron deficiency. When I take iron supplements I experience severe constipation and feel terribly uncomfortable. Can you offer any suggestions which might help raise my iron levels permanently?

Answer

Iron deficiency is a common problem with people who are initially diagnosed with celiac disease. However, once they are on a gluten-free diet and the small intestine has returned to normal, the iron requirements would be the same as for non coeliacs. The best sources of iron are red meat and offal (liver, kidney); white meats (pork, chicken, fish) and eggs contain iron as well. You should consume lean meats and fish three to five times a week. Many plant foods contain iron (non-haem iron) but the iron from these sources is not as well absorbed by the body as from animal sources (haem iron). Wholegrain breads and cereals contain more iron than refined ones. Legumes (peas, beans, lentils, and nuts) and leafy greens such as spinach and silver beet also contain iron. Including food with Vitamin C in the same meal as non-haem iron allows better absorption. Examples might be drinking orange juice with your meal, cutting strawberries into your bowl of cereal or putting tomatoes on your sandwich.

Question

What do you think of olive oil? I have high cholesterol and I want to know if I can use olive oil in my cooking and salad dressing.

Answer

Olive oil is a monounsaturated fat and it is thought to have a cardio-protective effect as opposed to saturated fat (found in meat, chicken, dairy products and coconut milk, for example) which has damaging effect. In Mediterranean countries there are low rates of heart disease and it is thought that this is predominantly due to the addition of olive oils to cooked and uncooked foods. Diets rich in olive oil as the dominant fat source may help reduce blood clotting and consequently heart disease – the mechanism to explain this is still under investigation, however. You must remember that olive oil is high in calories. If you consume too much your weight will rise and the increased weight will have a negative impact on your blood lipids.

Improve Your Mood Without Food

Arlene — Mon, 30 Apr 2012 07:02:23 +0000

Improve Your Mood Without Food

Beat Stress, Boredom, and More with These Tips

It’s another crazy day at work or at home. The phone is ringing off the hook, yet another co-worker needs your attention, and your boss is anxious for the report that was due yesterday. The children need your attention, your wife/husband wants chores done, homework needs to be completed. So you do what anyone would do in this situation—you grab some chocolate or a bag of chips to help you deal with the stress. But then, instead of feeling better, you just feel guilty on top of it all.

If people only ate when they were genuinely hungry, most of us would never have weight problems. Unfortunately, emotions drive us to eat more often than actual hunger pangs. Whether we feel stress, boredom, loneliness, anger or sadness, we often turn to food to feel better. And while that may work in the short term, soothing yourself with high-calorie, high-fat goodies usually makes you feel worse in the long run—the emotions will still be there, along with ten or twenty extra kilos.

Instead of reaching for food the next time high emotions hit, try these coping ideas. In the end, your mind will feel better by resolving your feelings, and your body will thank you for not filling it with more food than it needs.

All Stressed Out
While it’s tempting to deal with stress by eating, there are many healthier ways to relieve the pressure. Exercise may be the best way to reduce stress levels. Instead of reaching for a snack when you feel ready to explode, take a quick walk outside or better yet, hit the gym for a vigorous workout. Any moderate to intense physical activity will lower your stress levels and help you deal with your problems more effectively. Try running, shadow boxing or even gardening, as many people find working with the earth to be soothing.
By exercising regularly, you can also help prevent stress from building up to unmanageable levels in the first place. Meditation, yoga and visualization will also help you feel calmer and more relaxed.

Bored Out of Your Mind
If your weeknights are filled with TV watching, and every Saturday night brings the same old video and a pizza routine, it’s time to break out of your rut. Many times we eat out of habit without even thinking about what we’re doing, especially when we’re mindlessly munching while watching theTV.

If you’re eating to prevent boredom, then get off the sofa and try a new activity. Go dancing, bowling or yoga for an inexpensive night out that doesn’t revolve around food. Mix up your routine as much as possible—if you usually talk to your friends on the phone, drop by for a face-to-face visit. You can’t eat if your hands are busy, so try painting, knitting or playing an instrument to keep your hands occupied. If you have free time, find an organization that needs volunteers and help out. Many people associate home with food and don’t eat if they’re not in their regular surroundings, so spending time out of the house keeps them from munching.

Lonely Hearts
Loneliness can also prompt eating to symbolically fill the void you feel inside. Instead of filling up on empty calories, work on building stronger social networks. Volunteering is a good way to meet new people, as is enrolling in an evening class to learn a new skill. Making friends as an adult or child can be difficult since it requires a concerted effort to make a real change. If people aren’t coming to you, you will have to go to them. Don’t sit around waiting for the phone to ring—people are busy and might not realize that you need their attention unless you approach them first. You might learn that they are just as lonely as you are but were afraid to reach out to anyone.

So Angry You Could Eat a Whole Cake
Were you taught that it’s not nice to express anger? Many people are conditioned to bury negative emotions like anger instead of dealing with issues openly. So instead of working through their anger constructively, they eat their way out of their emotions.

What works for relieving stress—exercise, deep breathing, meditation—can also help relieve anger. While this gets rid of some angry energy and can help you calm down, it’s important that you deal with the initial cause of your anger. Talk to the person who may have upset you, or write about the issue in a private journal to clarify your feelings without hurting others—you can keep the words to yourself or show them to the other person.

A Good Cry
Many people are uncomfortable with sadness and some automatically think it’s a sign of weakness. It’s okay to feel blue some days and it’s natural to have emotional ups and downs. It helps to be able to pinpoint what prompted the emotion in the first place. If a bad argument with a friend leaves you feeling blue, for example, you can work on patching things up instead of eating to console yourself. But don’t forget the power of a good cry! Crying can help reduce stress and really help you feel better. Plus it’s much healthier than eating a bag of biscuits, chocolates or lollies!

If you feel sad or weepy but don’t know why, try journaling for a week to see if the reason is revealed to you. Persistent sad, hopeless feelings that last for two weeks or more can be signs of depression that you should discuss.

One Thought at a Time
Did you know that the simple act of smiling can make you feel happier? As cheesy as it sounds, smiling when you’re feeling down seems like one way to fake it until you make it.

Because your mind can only think one thought at a time, you can change your mood by changing your thought. If you’re angry or sad, stop thinking about the person or event that caused your emotion and switch to a thought that makes you feel happy or calm. Get your mind off your problems and onto something positive. Try it next time you’re tempted to improve your mood with food…and you might not need that muffin after all!

Health is a balance

Arlene — Mon, 30 Apr 2012 07:01:25 +0000

Health is more than just the absence of disease, ‘wholistic’ health encompasses your whole being – body, mind, heart and spirit. When each of these works in harmony, we give ourselves the best opportunity to experience what some people consider their ultimate goal in life – true health and happiness.

Taking care of your physical well being is integral to feeling good and living a happy, healthy life. Eating nutritious foods is one great way to care for your body. We all know there are many things that can affect our mood, from stress, the weather, or even what is for lunch. But more and more research suggests that the effect food has on our mood is more complicated than simply feeling uninspired by lunch time leftovers. According to one UK study – The Food Mood Project – eighty percent of people reported a significant improvement in mood swings, depression and anxiety when their eating style was based on ‘supporter foods’ like vegetables, fruits, oily fish, wholegrain foods and water. The researchers also found that ‘stressors’ on mood were foods containing excess sugar, caffeine, and alcohol. The foods identified as ‘stressors’ initially stimulated the body but eventually left people feeling depleted and more stressed because they provided little nutrition.

Physical activity is also very important in weight control, stress release and relaxation. Exercise makes the body and mind feel exhilarated!

Remember – when it comes to your body – prevention is better than cure!

Arlene — Mon, 30 Apr 2012 07:00:03 +0000

Improve Your Mood Without Food

Beat Stress, Boredom, and More with These Tips

Sugar Addiction

Arlene — Sun, 01 Apr 2012 07:05:27 +0000

Breaking Your Sugar Addiction

That white, powdery substance just makes you feel good. You can’t get it off your mind, and you keep coming back for more. The more you have it, the more you want it! But even when you try to stay away from it, it finds ways to sneak into your life almost daily. What can you do?

We’re not talking about some dangerous or illegal drug here; we’re talking about sugar. Although it’s considered harmless in comparison, sugar, in excess, can cause a host of problems for a lot of us: cravings, binge eating, weight gain and heart disease among them. The average Australian consumed 70 kg of sugar in 1999—an all time high. Since then, consumption has dropped slightly and in 2010 the average Australian consumed 60 kg. (To put that into perspective, consider that the number was just 2 kg in the year 1700.) At least half of the sugar we consume comes from soft drinks, fruit drinks, and sports drinks. The rest sneaks into our diets in the form of ketchup, teriyaki sauce, chocolate milk and the obvious sweets like cookies, cakes, ice cream and even breakfast cereal. Surprisingly, some “healthy foods” such as yogurt and instant oatmeal can pack in 20-30 grams (5-7 teaspoons) of unnecessary added sugar! It seems like we’re drowning in sugar, and nobody is wearing a life vest.

It is recommend that we limit our daily sugar consumption to 7% or less of our daily calorie intake—that’s about 6 teaspoons (100 calories) for women and 9 teaspoons (150 calories) for men. But that adds up fast. Just one 300 ml can of regular soda contains 8-10 teaspoons of sugar and 130-150 calories. One glazed donut contains 6 teaspoons, and a half cup ice cream (the standard serving size, although most portions are much, much larger) contains 4 grams of added sugar!

Why Should You Care? Is Sugar Actually Bad for You?
Well, aside from the increased bulge around the waistline, diets high in sugar are strongly linked to an increased risk for type 2 diabetes, elevated triglycerides, low HDL (good) cholesterol levels, and heart disease. Sugar intake has also been linked to depression, migraines, poor eyesight, autoimmune diseases (such as arthritis, and multiple sclerosis), gout and osteoporosis.

Recent research has shown that a high intake of carbohydrates, including sugar, releases a feel good chemical in the brain called serotonin. Think of how you feel after indulging in a high sugar meal or treat—almost euphoric, right? The high of a sugar rush is temporary though. After a few hours—or even a few minutes—you start to crash and you become tired, fatigued and lethargic.

Although sweet foods are tempting and delicious to most people (blame Mother Nature for that!), the more sugar you eat, the higher your tolerance becomes. So if you have a strong sweet tooth or intense cravings for sugar, chances are not that you were born that way, but that your dietary habits and food choices created the sugar monster you may have become.

Fortunately, we can reverse this tolerance in just a couple of weeks by cutting out sugar. Once you have decreased your threshold, something that tasted perfectly sweet a few weeks ago, will begin to taste too sweet to eat, and that can help you reduce your intake of the sweet stuff. The less sweet you have the less sweet you crave!

Cutting Out Sugar:
While the occasional sweet treat won’t make or break your weight loss or your health, many people have trouble stopping after a sensible portion or saying no to sugar when it’s available. If you feel out of control around sugar, then a sugar “detox” is a great way to reduce your cravings, eat better, and bring sugar back to where it belongs: as an occasional treat that you consciously choose to eat in a mindful manner, not a daily treat occurrence that controls you.

Follow this month-long plan to break your sugar addiction!

Week 1: Identify Sugar and Where It’s Hiding
The first step in conquering your sugar habit is to rid your pantry and refrigerator of added sugar. Some things (think ice cream, biscuits, chocolates and lollies) are obvious, but most of us need to look closer at where the sugar in our diets is coming from. Be aware. Reading labels before you buy—or bite. How many of your favourite foods contain hidden sugars in the top of their ingredients lists?

Once you have identified the sources of sugar in your diet, clean out your kitchen. Throw out or donate all of the products that contain hidden or added sugars, including any juice, drinks , lollies, sweets and seemingly healthy snacks like granola bars, fruit and grain bars, instant oatmeal and sports drinks. This may sound drastic, but stay with me!

Remember, you don’t have to throw away everything that is sweet! Natural sugar, like the kind you find in whole fruit, contains vitamins, minerals and fiber, which are lost in the processing of juice. Milk contains naturally occurring sugars, but also provides calcium, vitamin D and protein. So unlike soda, fruit juices and other processed foods, whole fruit and dairy products provide us with essential vitamins and minerals that our bodies need. Be wary of certain fruit- or milk-based products that contain added sugars though: flavored milk, many yogurts, fruits canned or jellied in added sugar or syrups, and the like. Opt for unflavored skim or 1% milk, plain yogurt or Greek yogurt, and whole pieces of fruit. Remember, we are trying to cut out the 151 pounds a year of added sugar, not the naturally occurring sugar found in whole foods.

Week 2: Stock Your Sugar-Free Kitchen
In one week, you’ve probably found lots of sugar in your diet. Some of it may have been obvious, like those frozen waffles or lattes from the local coffee joint. But others might not have been so clear, as sugar tends to lurk in many “diet” foods and lower-fat foods, added by manufacturers to make their low-cal offerings taste better.

Now that you know what to look for (and avoid), it’s time to replace the products you tossed with sugar-free counterparts. For example, replace high-sugar cereals with a whole grain cereal that contains little to no added sugars. Sweeten it naturally with fresh berries or half of a diced banana. Instead of snacking on candy or cookies, reach for a handful of nuts or some raw veggies and hummus. Replace sweetened yogurt with Greek yogurt or plain yogurt. Look back at week one and the foods you used to eat that contained sugar. Can you find no-sugar oatmeal? A healthier snack than a sugar-sweetened smoothie (how about a whole piece of fruit)? A more filling afternoon treat than that sugary “protein bar” (such as peanut butter on whole-grain crackers)?

When choosing a refreshing beverage to quench your thirst, keep in mind that you want to eat your calories, not drink them. Choose ice cold water flavored with a squeeze of fresh lemon or an orange slice. Or flavor unsweetened iced tea with fresh mint, crushed raspberries, or a squeeze of citrus.

One tip to help you avoid added sugar at the supermarket is to shop the perimeter of the grocery store as much as possible. Think about the general layout of a grocery store: The outside is home to fresh fruits and vegetables, lean meats, dairy products, and whole grain breads and the inside aisles are stocked with cookies, chips, soda, fruit juice, cake mixes, and other processed foods. Spend most of your time on the outside and only go down the inner aisles for specific products, like whole-grain pasta.

Never shop on an empty stomach and always shop with a list. Shopping while hungry can lead you to adding all kinds of snacks and impulse buys to your cart. Meal planning can be a tricky task at first, but following a meal plan is an important part of breaking the sugar addiction. It will help to keep you on track and help prevent stopping for fast food when you don’t have a game plan for dinner. Spend a little time on Sunday afternoons jotting down some meal ideas for throughout the week. Make a list of the food items you will need to make the meals you wrote down and stick to it!

Dessert Recipes

Arlene — Sun, 01 Apr 2012 07:03:03 +0000

Baked apples

An apple a day is easy if you have them in this delicious baked apple dessert.

Ingredients (serves 4) 1 serve = 1 carbohydrate

4 apples (such as Golden Delicious or Granny Smith)

1 tablespoon lemon juice

1/3 cup sultanas

2 teaspoons vanilla essence

2 tablespoons brown sugar

2 tablespoons slivered almonds, toasted

1 teaspoon mixed spice

low-fat custard, to serve

Method

Preheat oven to 180ÂºC. Using a small sharp knife, remove cores from apples, leaving apples whole and bases intact. Drizzle lemon juice into apple cavities. Place apples, upright, into a ceramic baking dish.

Combine sultanas, vanilla essence, sugar, almonds and spice. Spoon sultana mixture into centre of each apple. Cover with foil. Bake for 15 minutes. Remove foil. Bake for a further 10 to 15 minutes or until apples are tender. Serve warm with custard.

Notes

Hint Keep a close eye on the apples as cooking time will vary depending on the size of the apples.

Baked Pear Tart

4 x 30cm sheets filo pastry 15g oil 3 firm pears

1 tsp lemon juice 3 Tbs honey 1 level Tblsp lemon rind

1 level Tblsp caster sugar

Preheat the oven to 200 degrees centigrade. Lay pastry sheet on a 30cm x 20 cm non-stick baking sheet.

Brush the sheet with the oil. Lay the second sheet on top and brush again. Repeat this process twice more.

Halve and quarter the pears and remove the cores.

Slice each quarter into 3 and toss in a bowl with lemon juice. Arrange the peats over the layered pastry sheets.

Mix 1 Tblsp of the honey and the lemon rind together. Drizzle over the pears, sprinkle with the sugar and cook for 30 minutes. To serve, drizzle with the remaining honey.

Serves 8 1 serve = 1 carbohydrate

Caramelised nectarines with cinnamon ricotta

Ingredients (serves 6) 1 serve = 1 carbohydrate

6 ripe nectarines, halved, stones removed

2 tbs honey

200g fresh low-fat ricotta

1/4 tsp ground cinnamon

Honey, extra, to serve

Method

Preheat grill on high. Line a baking tray with foil. Place the nectarines, cut-side up, on prepared tray. Brush with honey. Grill for 5-8 minutes or until light golden and warmed through.

Meanwhile, place the ricotta and cinnamon in a small bowl and stir until smooth.

Divide the nectarine halves among serving bowls. Top with the ricotta mixture and drizzle with extra honey, if desired. Serve immediately.

Chargrilled peaches with sorbet

Ingredients (serves 4) 1 serve = 2 carbohydrates

2 tablespoons brown sugar

1/2 teaspoon ground cinnamon

8 peaches, halved, stones removed

olive oil cooking spray

lemon sorbet, to serve

Method

Combine sugar and cinnamon in a small bowl.

Place peach halves, cut-side up, onto a plate. Sprinkle with sugar mixture. Stand for 5 minutes.

Preheat a chargrill or barbecue grill on medium-high heat. Lightly spray with oil. Cook peaches, cut-side down, for 5 minutes, or until charred.Serve immediately with sorbet.

FROZEN FRUIT YOGHURT

½ cup caster sugar ½ cup water

250g punnet strawberries, hulled 200g carton low-fat plain yoghurt

¼ cup passionfruit pulp 1 egg white

extra strawberries to serve

1. Combine sugar and water in a pan, stir constantly over low heat until sugar is dissolved. Bring to boil; reduce heat, simmer, uncovered, without stirring, for 5 minutes. Cool sugar syrup to room temperature.

2. Puree strawberries and yoghurt in food processor until smooth. Add sugar syrup, process until combined. Transfer to a bowl; stir in passionfruit.

3. Pour mixture into a lamington pan. Cover; freeze for several hours or until partly frozen.

4. Break up mixture using a fork; quickly process mixture with egg white. Return mixture to lamington pan. Cover; freeze for several hours or until frozen.

5. Serve scoops of frozen yoghurt with extra strawberries.

SERVES 6. 1 serve = 1 carbohydrate

FRUITY COCONUT RICE CREAM

1/3 cup long grain rice 3/4 cup low-fat evaporated milk

1 teaspoon coconut essence 1/2 cup low-fat plain yoghurt

1 tablespoon caster sugar 1 medium banana, cut into small pieces

2 passionfruit

1. Cook rice in a large pan of boiling water for about 10 to 12 minutes or until tender; drain well.

Rinse under cold water; drain well.

2. Combine milk, essence, yoghurt and sugar in a bowl and mix well. Stir in rice, banana and passionfruit pulp. 3. Divide among 4 serving glasses and refrigerate until set.

Serves 4 1 serve = 1 carbohydrate

Low-fat apple strudel rolls

Ingredients (serves 4) 1 serve = 1 carbohydrate

425g can apple pie fruit

2 tablespoons sultanas

1/4 teaspoon ground nutmeg

1/4 teaspoon ground cinnamon

2 tablespoons caster sugar

4 sheets filo pastry

low-fat ice-cream, to serve

Method

Preheat oven to 200ÂºC. Line a baking tray with baking paper. Place apple, sultanas, spices and half the sugar into a bowl. Mix to combine.

Lay 1 sheet of filo onto a clean work surface. Cover remaining filo with a damp tea towel. Lightly spray filo with oil. Fold in half (short side to short side). Spray again with oil. Place 2 heaped tablespoons of apple mixture along 1 long end.

Roll up to enclose apple filling. Cut 3 slits into top of pastry. Spray with oil. Sprinkle with 1 teaspoon of remaining sugar. Repeat with remaining pastry, apple mixture and sugar.

Place onto prepared baking tray. Bake for 15 to 20 minutes or until golden. Serve warm with ice-cream.

Notes

Variation: You could use other canned fruit to make these strudel rolls – try drained canned apricots or plums.

PEACH ORANGE DESSERTS

420g can low-fat sliced peaches 3/4 cup low-fat ricotta cheese

2 teaspoons honey 1 teaspoon grated orange rind

1 tablespoon orange juice 1 1/2 tablespoons flaked almonds, toasted

ORANGE SAUCE

1 teaspoon arrowroot or cornflour 2 tablespoons orange juice

1 teaspoon honey

Drain peaches over a bowl; reserve juice.

To make the orange sauce, place reserved peach juice in a small saucepan. Stir in blended arrowroot, orange juice and honey. Stir over heat until sauce boils and thickens. Remove and cool.

Beat ricotta cheese in a bowl with honey, rind and juice until well combined. Divide peaches and cheese mixture evenly into 4 serving glasses. Divide orange sauce over top of desserts and sprinkle with almonds.

Serves 4. 1 serve = 1 carbohydrate

Baked Pears with Marsala Wine

4 ripe pears

150ml Marsala wine

2 Tblsp dark brown sugar

2 cinnamon sticks

icing sugar dust

Preheat the oven to 170 degrees centigrade.

Wipe the pears with a damp cloth and stand in a small ovenproof dish.

Combine the wine, sugar, and pour over the pears. Add the cinnamon sticks and place in the oven for 1 hour, basting every 20 minutes with the wine from around the base of the dish.

Serve warm

Serves 4 1 serve = 1 carbohydrate

Hazelnut Biscotti

1 1/3 cups plain flour

1/3 cup self-raising flour

1 cup caster sugar

2 eggs beaten lightly

½ cup roasted hazelnuts

1 teaspoon vanilla essence

Preheat oven to moderate.

Sift flours and sugar into large bowl. Add egg, nuts and essence; stir until mixture becomes a firm dough. Knead on lightly floured surface board until mixture just comes together; shape mixture into 25 cm log. Place on greased oven tray; bake, in moderate oven about 35 minutes or until firm; cool on tray.

Using serated or electric knife, cut log into 5mm diagonal slices. Place slices on ungreased oven trays; bake in moderate oven about 10 minutes or until biscotti are dry and crisp.

Makes 25 slices 2 biscuits = 1 carbohydrate

SPICE GINGERNUTS

2 cups plain flour

1 cup caster sugar

½ teaspoon bicarbonate of soda

1 teaspoon mixed spice

2 teaspoons ground ginger

125g butter, at room temperature

1 egg

1 teaspoon golden syrup

1. Sift flour, sugar, soda and spices into a large bowl. 2. Add butter; rub in until mixture resemble fine breadcrumbs.

3. Combine egg and golden syrup in a jug; stir into dry ingredients. Using your hands, mix to a firm dough.

4. Roll into small balls about 1cm in diameter; place on baking paper-lined oven trays.

5. Cook in a moderately slow oven, 160oC, for about 10 to 15 minutes. Cool biscuits on trays.

Makes 45 2 biscuits = 1 carbohydrate

STRAWBERRY ORANGE CREPES

2/3 cup plain flour 1/4 cup skim milk powder

1 egg, lightly beaten 2/3 cup fresh orange juice

cooking oil spray 125g tub 97% fat-free strawberry yoghurt

FILLING

250g punnet strawberries, sliced 1 orange, cut into segments

1 teaspoon finely grated orange rind 1 tablespoon icing sugar mixture

1. Combine flour, skim milk, powder, egg and juice in a blender. Process until smooth. Stand mixture, at room temperature, for 30 minutes.

2. Lightly spray a small non-stick frying pan with oil. Add 2 tablespoons of batter. Swirl pan to coat base evenly. Cook until lightly browned, turn crepe over and cook for 10 seconds or until lightly browned on the other side. Remove crepe and repeat with remaining batter. You will need 8 crepes for this recipe.

3. To make the filling, combine strawberries, orange segments, rind and icing sugar in a bowl.

4. Divide filling over half of each crepe, fold other side over crepe to cover filling. Serve with a dollop of yoghurt. Allow 2 crepes for each person.

Serves 4 1 serve = 1 carbohydrate

Hazelnut Biscotti

1 1/3 cups plain flour

1/3 cup self-raising flour

1 cup caster sugar

2 eggs beaten lightly

½ cup roasted hazelnuts

1 teaspoon vanilla essence

Preheat oven to moderate.

Using serated or electric knife, cut log into 5mm diagonal slices. Place slices on ungreased oven trays; bake in moderate oven about 10 minutes or until biscotti are dry and crisp.

Makes 25 slices

Vanilla poached pears

Ingredients (serves 4) 1 serve = 1 carbohydrate

4 brown pears, free from blemishes and bruises

lemon juice

2 cups sugar

6 cups water

vanilla bean, split, seeded

Method

Peel each pear from stem down. Sprinkle each pear with lemon juice to avoid browning while peeling the remaining pears.

Place 2 cups sugar and 6 cups water in a saucepan over medium heat and stir until sugar has dissolved. Increase heat and simmer for 5 minutes.

Add pears and a split, seeded vanilla bean. Allow the pears to simmer, covered with a square of baking paper, in the liquid for 15-20 minutes or until tender. Turn occasionally to ensure even cooking. Serve pear warm or cooled with a little poaching liquid.

Notes

For cinnamon poached pears, replace vanilla bean with two cinnamon sticks.

For red wine poached pears, omit vanilla bean and replace 1 cup of water with 1 cup red wine. Increase sugar to 2 1/2 cups.

For dessert wine (sauterne) poached pears, replace vanilla bean with four thinly sliced pieces of orange rind. Replace 1 cup water with 1 cup dessert wine.

For an Asian twist, replace the vanilla bean with 2 star anise, 2 thinly sliced pieces of lemon rind and 1 cinnamon stick.

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Menu

Fish Recipes

Notes

Mediterranean salmon

Ocean Trout with Baby Vegetables

TOMATO SALSA

Grilled Salmon with Minted Cucumber Sauce

STEAMED FISH WITH INDIAN LENTILS

Serves 4 1 serve = 1 protein, 1 carbohydrate

THAI FISH CAKES

Meat Recipes

BEEF TOMATO CASSEROLE

NORTH AFRICAN LAMB SKEWERS

ORIENTAL LAMB RACKS

MARINADE

TANDOORI BEEF

SAUCE

Chicken Recipes

Barbecued chicken in Lime Chilli Marinade

Lime Chilli Marinade

Chicken Florentine

CHICKEN MELON SALAD

CHICKEN NOODLE SOUP

CHICKEN PESTO

Chilli and Honey Chicken Salad

Saucy Mexican Chicken

Smoked Chicken Salad

SPICY CHICKEN WITH TANGY YOGHURT

Questions and Answers

Improve Your Mood Without Food

Health is a balance

Sugar Addiction

Dessert Recipes

FROZEN FRUIT YOGHURT

Hazelnut Biscotti

Hazelnut Biscotti