1 bunch baby pak choy, leaves, separated, washed, finely shredded
2 carrots, peeled, cut into matchsticks
4 green shallots, ends trimmed, thinly sliced
130g (2 cups) bean sprouts, trimmed
1 x 100g pkt Chang’s fried noodles
Soy & chilli dressing
60ml (1/4 cup) rice wine vinegar
55g (1/4 cup) caster sugar
1 small fresh red chilli, deseeded, finely chopped
1 tbs soy sauce
Method
To make the soy & chilli dressing, combine the vinegar and sugar in a small saucepan over low heat and cook, stirring, for 2-3 minutes or until the sugar dissolves and the dressing thickens slightly. Add the chilli and stir until well combined. Transfer to a heatproof bowl and set aside for 15 minutes to cool. Stir in the soy sauce.
Meanwhile, combine the pak choy, carrot, shallot and bean sprouts in a large bowl.
Add the noodles to the pak choy mixture and pour over the dressing. Toss until well combined. Serve immediately.
Burghul, tomato and bean salad in lettuce cups
Ingredients (serves 4) 1 serve = 1 protein
1/4 cup (40g) burghul (cracked wheat)
200g grape tomatoes, thinly sliced
2 salad onions, thinly sliced
2 tbs roughly chopped mint leaves
1/2 cup roughly chopped chervil or flat leaf parsley
2 tbs lemon juice
2 tsp olive oil
400g can soy beans, rinsed, drained
4 large butter lettuce leaves
Method
Place the burghul in a bowl, pour over 1/2 cup (125ml) boiling water, and soak for 10 minutes. Drain well, then use your hands to squeeze out any excess moisture.
Place the brughul, in a large bowl with the tomatoes, onion, mint, chervil or parsley, lemon juice, oil and beans. Season to taste with salt and pepper, then toss well.
Place a lettuce leaf on each plate, spoon the burghul mixture on top and serve.
Notes
Burghul and canned soy beans are available from selected supermarkets and health food shops. Chervil is available from selected greengrocers.
CHICKEN NOODLE SALAD
500g breast chicken fillets 1 teaspoon Chinese five spice
1 x 200g hokkien noodles 500g broccoli florets
1 medium red capsicum thinly sliced
115g packet fresh baby corn, halved lengthways
2 sticks celery, sliced 4 spring onions, sliced
DRESSING
1/2 cup honey soy dressing
1. Rub chicken fillets with five spice. Heat an oiled grill pan; add chicken, in a single layer, cook on both sides, until browned and cooked through. Remove from pan; cut into thin slices.
2. Place noodles in a bowl; cover with boiling water. Drain well.
3. Boil or steam broccoli until tender; drain well. Rinse under cold water; drain well.
4. Combine chicken, noodles, broccoli, capsicum, corn, celery and spring onions in a large bowl. Add dressing; toss well.
Serves 4 1 serve = 1 protein, 2 carbohydrates
Cucumber salad
Ingredients
2 telegraph cucumbers, thinly sliced
1 red onion, halved, thinly sliced
2 tbs rice wine vinegar
1 tsp honey
2 tsp sesame oil
3 garlic cloves, finely chopped
Pinch of cayenne pepper
Method
Step 1
Combine the cucumber and onion in a serving bowl. Season with salt.
Step 2
Add vinegar, honey, oil and garlic. Toss to combine. Sprinkle with cayenne pepper.
ROASTED PUMPKIN AND CHICKEN SALAD
olive oil spray 600g pumpkin, chopped
1/2 teaspoon cracked black pepper 1/2 teaspoon lemon herb seasoning
1/4 teaspoon dried oregano 4 x 100g chicken breast fillets
1. Lightly spray pumpkin with oil; place in a plastic bag with pepper and oregano. Shake bag until pumpkin is coated; then place onto a greased oven tray.
3. Cook in a moderately hot oven, 190oC, for about 25 minutes or until pumpkin is tender and lightly browned.
4. Cook chicken in a heated, lightly oiled grill pan, on both sides, until browned and tender.
5. Dressing. Combine all ingredients in a screw-top jar; shake well.
6. Combine pumpkin, spinach and dressing in a bowl; mix well.
1 tablespoon orange juice salt and pepper to taste
1. Cut stems from carrots; peel carrots. Peel parsnips, cut into quarters. Cut each quarter into 6cm lengths. Peel sweet potatoes; cut into 3cm thick slices.
2. Place carrots, parsnips, sweet potatoes, garlic and thyme in a large baking dish; spray with cooking oil.
3. Cook in a hot oven, 200oC, for about 30 minutes, turning vegetables occasionally, or until tender. Add snow peas; return to oven for a further 5 minutes.
4. Dressing. Combine all ingredients in a jug; mix well.
5. Pour Dressing over vegetables in baking dish; toss gently.
Place the lemon juice, olive oil, salt and pepper in a small screw-top jar and shake well to combine.
Place the witlof leaves in a bowl, add the dressing and toss well to coat. Serve immediately.
Notes
You can make the dressing (step 1) up to 2 days before serving. Keep in an airtight jar in the fridge and shake well before using. You can separate, wash and dry the witlof leaves up to 2 hours before serving and place in an airtight container in the fridge. Toss the witlof with the dressing just before serving.
3 bunches (about 840g) snake beans, cut into 7cm lengths
2 bunches (about 500g) baby bok choy, quartered lengthways, washed
1 bunch coriander, leaves picked
2 x 300g pkts firm tofu, drained, cut crossways into 1cm-thick slices
250ml (1 cup) peanut oil
100ml soy sauce
5cm piece fresh ginger, peeled, finely grated
Method
Cook the snake beans in a large saucepan of salted boiling water for 2-3 minutes or until bright green and tender crisp. Use a slotted spoon to transfer to a colander and refresh under cold running water.
Cook the bok choy in the same saucepan of salted boiling water for 1 minute. Drain and refresh under cold running water.
Combine the snake beans, baby bok choy and coriander in a large bowl and gently toss until combined. Cover with plastic wrap and place in the fridge until required.
Place the tofu in a single layer in a large shallow glass or ceramic dish. Whisk together the peanut oil, soy sauce and ginger in a small bowl. Spoon the marinade over the tofu. Cover with plastic wrap and place in the fridge for 1 hour to marinate.
Preheat a barbecue grill or chargrill on high.
Use an egg lifter to transfer the tofu slices to a plate lined with paper towel to drain. Reserve the marinade.
Cook the tofu on preheated barbecue grill or chargrill for 2 minutes each side or until browned and heated through.
Place the snake bean mixture in a large serving bowl and drizzle with half the reserved marinade. Gently toss to combine. Add the tofu to the snake bean salad and drizzle with the remaining marinade. Serve immediately.
1 bunch baby pak choy, leaves, separated, washed, finely shredded
2 carrots, peeled, cut into matchsticks
4 green shallots, ends trimmed, thinly sliced
130g (2 cups) bean sprouts, trimmed
1 x 100g pkt Chang’s fried noodles
Soy & chilli dressing
60ml (1/4 cup) rice wine vinegar
55g (1/4 cup) caster sugar
1 small fresh red chilli, deseeded, finely chopped
1 tbs soy sauce
Method
To make the soy & chilli dressing, combine the vinegar and sugar in a small saucepan over low heat and cook, stirring, for 2-3 minutes or until the sugar dissolves and the dressing thickens slightly. Add the chilli and stir until well combined. Transfer to a heatproof bowl and set aside for 15 minutes to cool. Stir in the soy sauce.
Meanwhile, combine the pak choy, carrot, shallot and bean sprouts in a large bowl.
Add the noodles to the pak choy mixture and pour over the dressing. Toss until well combined. Serve immediately.
Asian-style coleslaw with marinated tofu
Ingredients (serves 4) 1 serve = 1 protein
1 Lebanese cucumber
1 large carrot, peeled
1/2 small (about 300g) Chinese cabbage (wombok) (see note)
200g marinated tofu (see note), thinly sliced (we used a teriyaki-flavoured tofu)
4 spring onions, finely shredded
1/2 cup each mint and coriander leaves
Dressing
2 tbs caster sugar
1/3 cup (80ml) rice vinegar
1 tbs light soy sauce
1/2 tsp sesame oil
Pinch of ground Szechuan pepper
Method
For the dressing, place sugar and vinegar in a small pan over low heat and stir for 1 minute until sugar dissolves. Increase heat to medium and gently simmer for 2-3 minutes until syrupy. Pour into a heatproof bowl, cool for 10 minutes, then stir in soy, sesame and Szechuan pepper.
Meanwhile, cut cucumber and carrot into thin matchsticks and place in a bowl. Finely shred cabbage and add to bowl with tofu, spring onion and herbs. Pour over the dressing and toss to combine, then serve.
Notes
Szechuan pepper, marinated tofu and Chinese cabbage (wombok), are available from Asian food shops and selected supermarkets.
Asparagus, bean and pine nut salad
Ingredients (serves 4)
2 tablespoons pine nuts
125g green beans, trimmed
1 bunch asparagus, trimmed
1/4 cup French dressing
Method
Preheat oven to 180°C/160°C fan-forced. Place pine nuts on a baking tray. Bake for 4 to 5 minutes or until golden.
Cook beans and asparagus in a saucepan of boiling water for 2 minutes or until just tender. Drain. Refresh under cold water.
Place pine nuts, beans and asparagus in a large bowl. Add dressing. Toss to combine. Serve.
Notes
Variation: You could use flaked almonds instead of pine nuts. Serve with grilled chicken, trout or tuna.
Asparagus & haloumi salad
Ingredients (serves 4) 1 serve = 1 protein
1 1/2 tbs olive oil
2 bunches asparagus, woody ends trimmed
1 x 250g pkt haloumi cheese, drained, cut into 4 lengthways
60g baby mesclun
Freshly ground black pepper
Method
Heat 2 tsp of the oil in a large non-stick frying pan over medium-high heat. Add the asparagus and cook, stirring, for 4-5 minutes or until bright green and tender crisp. Transfer to a plate and cover with foil to keep warm.
Reheat pan over high heat. Cook the haloumi for 1 minute each side or until golden.
Divide mesclun and asparagus among serving plates.
Top with a slice of haloumi. Drizzle with the remaining oil and season with pepper.
Asparagus and Rocket Stir Fry serves 4
750g asparagus 1 Tblsp olive oil
2 cloves garlic, crushed 1 red capsicum, seeded, sliced
2 Tblsp balsamic vinegar 2 Tblsp tomato paste
1 Tblsp water 125g rocket
Cut each asparagus spear into 3 pieces.
Heat oil in wok or large pan; Stir fry asparagus, garlic and capsicum until almost tender.
Add combined vinegar, paste and water; stir fry until asparagus is just tender.
Add rocket, stir until just wilted.
Baked Bananas serves 6 1 serve = 1 ½ carbohydrate
6 large firm ripe bananas 1 cup sultanas
1/3 cup chopped pecan nuts 1 cup maple syrup
1 Tblsp rum (optional) 1 tsp vanilla essence
½ tsp cinnamon
Preheat oven to 180 degrees centigrade.
Spray a baking dish with non-stick cooking spray. Peel bananas and place in the baking dish. Scatter the sultanas and chopped pecan nuts into the dish.
Mix together the maple syrup, rum and vanilla essence, and pour over the bananas. Sprinkle the cinnamon over the top and bake for 25 minutes, basting occasionally, until the bananas are golden.
Serves 6
Baked Ricotta with Roasted Capsicum Salad
200grams low fat ricotta cheese
2 Tablespoons finely grated Parmesan cheese
1 egg beaten lightly
1 teaspoon coarsely chopped sage fresh
3 fresh bay leaves chopped coarsely
2 medium red capsicums
2 medium yellow capsicums
250 grams mesclun
¼ cup balsamic vinegar
1 Tablespoon olive oil
1 Tablespoon honey
Preheat oven to 160 degrees centigrade.
Oil eight holes of a 12-hole 1/3-cup non-stick muffin pan. Combine cheeses and egg in small bowl. Divide ricotta mixture among prepared holes; sprinkle with combined herbs.
Place muffin pan in large baking dish; add enough boiling water to come halfway up side of pan. Bake ricotta, uncovered, in moderately slow oven about 30 minutes, or until set. Stand 10 minutes before turning ricottas out.
Meanwhile quarter capsicums; remove and discard seeds and membranes. Roast under grill or in very hot oven, skin-side up, until skin blisters and blackens. Cover capsicum pieces with plastic or paper 5 minutes. Peel away skin; slice capsicum and mesclun in large bowl with combined remaining ingredients. Divide salad among serving plates; top each with two baked ricottas.
Serves 4 1 serve = 1 protein
BANANA HEALTH SMOOTHIE
2 cups skim milk 2 ripe bananas, chopped
½ teaspoon ground cinnamon 2 teaspoons honey
1 tablespoon wheatgerm 4 ice-cubes
1. Blend all ingredients until smooth.
Serves 2 1 serve = 1 carbohydrate
Barbecued mushrooms with feta
Ingredients (serves 4) 1 serve = ½ protein
300g fresh shiitake mushrooms, halved if large
200g swiss brown mushrooms, halved if large
300g oyster mushrooms, halved if large
1 tbs olive oil
2 garlic cloves, crushed
1/3 cup (80ml) balsamic vinegar
150g mixed salad leaves (such as frisee, mizuna and rocket)
1/2 cup flat-leaf parsley leaves
75g reduced-fat feta, crumbled
Method
Place the mushrooms in a bowl with the olive oil, garlic and 1/4 cup (60ml) of the balsamic vinegar, and toss to coat mushrooms in the mixture.
Heat a lightly oiled chargrill over high heat. When hot, add the mushrooms in batches and cook for 3-4 minutes, tossing occasionally, until cooked all over.
Place salad and parsley leaves in a bowl with the remaining tablespoon of balsamic vinegar, then toss to combine.
Divide the salad among plates, then top with mushrooms and feta.
Preheat a barbecue on medium. Brush the pumpkin slices with a little of the oil and season with salt and pepper. Cook on barbecue for 1 minute each side or until tender. Transfer to a plate. Add onion to the barbecue and cook, turning, for 2 minutes or until it softens. Remove from heat.
Place the spinach, feta, pumpkin and onion in a large serving bowl. Combine the mustard, vinegar and remaining oil in a screw-top jar and shake until well combined. Drizzle over the salad and serve immediately.
Bean and roast vegetable salad
(serves 6)
1 medium red capsicum, thickly sliced 1 medium yellow capsicum, thickly sliced
Preheat oven to 200°C/180°C. Place capsicum, zucchini, mushrooms and onion in a large baking dish. Combine oil, vinegar and garlic in a bowl. Drizzle over vegetables. Toss to coat.
Roast for 20 minutes. Add tomatoes. Roast for 15 minutes or until vegetables are tender and tomatoes are starting to collapse.
Meanwhile, bring a large saucepan of water to the boil over high heat. Cook beans for 3 minutes or until bright green and just tender. Drain. Refresh in a bowl of iced water. Drain. Pat dry with paper towel.
Add beans to vegetable mixture. Toss to combine. Sprinkle with pine nuts. Season with salt and pepper. Serve.
Notes
Serves 6 as a side.
Beetroot, hazelnut and ricotta salad
Ingredients (serves 4) 1 serve = 1 protein
850g can whole baby beets, drained, halved
1/2 cup dry-roasted hazelnuts, chopped
1/2 small red onion, thinly sliced
250g baked ricotta cheese, thinly sliced
60g mixed salad leaves
1 tablespoon olive oil
Method
Place beets, hazelnuts, onion, ricotta and salad leaves in a bowl. Toss to combine. Divide between plates. Drizzle with oil. Serve.
Beetroot and chickpea salad
Ingredients (serves 6) 1 serve = 1 protein
1 bunch baby beetroot 1 tablespoon extra virgin olive oil
1 garlic clove, peeled and halved 80g baby English spinach leaves
400g can chickpeas, rinsed and drained 1 red onion, cut into thin wedges
100g reduced fat fetta
Method
Preheat oven to 200°C. Wash beetroot and trim stems and roots, reserving any small beetroot leaves.
Wrap beets in a large sheet of foil and bake for 1 hour, or until the largest beetroot is tender when tested with a fork.
Combine olive oil, vinegar, mustard and garlic in a small screw-top jar. Shake to combine. Leave to stand for at least 15 minutes. Remove and discard garlic.
Carefully unwrap beetroot. Leave until cool enough to handle. Peel off skin (wear rubber gloves to avoid staining your hands). Cut into quarters, or halves for the smaller ones.
Combine spinach leaves, reserved beetroot leaves, chickpeas and onion in a large bowl. Add dressing and toss to combine. Divide between serving plates, top with beetroot, then crumble fetta over the top. Sprinkle with freshly ground black pepper and serve immediately.
1 x 440g can creamed corn ½ teaspoon Moroccan seasoning
salt and pepper to taste
1. Combine broccoli, potatoes, onion, parsley and stock in a pan. 2. Bring to boil; simmer, covered, for about 25 minutes or until potatoes are tender.
3. Blend broccoli mixture, in batches, until smooth. Return to pan; stir in milk, corn, seasoning and salt and pepper. Stir over heat until hot.
Serves 4 1 serve = 1 carbohydrate
Burghul, tomato and bean salad in lettuce cups
Ingredients (serves 4) 1 serve = 1 protein
1/4 cup (40g) burghul (cracked wheat)
200g grape tomatoes, thinly sliced
2 salad onions, thinly sliced
2 tbs roughly chopped mint leaves
1/2 cup roughly chopped chervil or flat leaf parsley
2 tbs lemon juice
2 tsp olive oil
400g can soy beans, rinsed, drained
4 large butter lettuce leaves
Method
Place the burghul in a bowl, pour over 1/2 cup (125ml) boiling water, and soak for 10 minutes. Drain well, then use your hands to squeeze out any excess moisture.
Place the brughul, in a large bowl with the tomatoes, onion, mint, chervil or parsley, lemon juice, oil and beans. Season to taste with salt and pepper, then toss well.
Place a lettuce leaf on each plate, spoon the burghul mixture on top and serve.
Notes
Burghul and canned soy beans are available from selected supermarkets and health food shops. Chervil is available from selected greengrocers.
Carrot soup
Ingredients (serves 4)
1 tablespoon olive oil
1 leek, halved lengthways, thinly sliced
6 carrots, peeled, chopped
4cm piece ginger, peeled, grated
2 cups salt-reduced vegetable stock
2 cups water
yoghurt, dill, and toast, to serve
Method
Heat oil in a large saucepan over medium heat. Add leek, carrots and ginger. Cook, uncovered, stirring occasionally, for 8 minutes, or until vegetables start to soften.
Add stock and water to saucepan. Cover. Bring to the boil. Reduce heat to medium-low. Simmer, covered, for 20 minutes, or until carrots are very tender.
Remove from heat. Set aside to cool slightly. Process or blend soup until smooth. Return to saucepan. Heat over medium-high heat until hot. Season with salt and pepper.
Ladle soup into bowls. Top with tablespoon yoghurt (optional) and dill. Serve with toast.
4 large (about 600g) carrots, peeled, coarsely chopped
1L (4 cups) water
1 tsp Massel Salt Reduced Chicken Style stock powder
130g (1/2 cup) low-fat natural yoghurt
Chopped fresh chives, to serve
Method
Step 1
Heat a large saucepan over medium heat. Spray with olive oil spray. Add the onion and cook, stirring occasionally, for 5 minutes or until soft. Add the garlic, ginger and cumin. Cook, stirring, for 1-2 minutes or until aromatic.
Step 2
Add the sweet potato, carrot, water and stock powder. Increase heat to high. Bring to the boil. Cover and reduce heat to low. Cook for 15-20 minutes or until the vegetables are soft. Set aside to cool slightly.
Step 3
Place half the sweet potato mixture in the jug of a blender. Blend until smooth. Transfer the soup to a clean saucepan. Repeat with the remaining sweet potato mixture. Place the soup over low heat and stir until heated through. Season with pepper.
Step 4
Ladle the soup among serving bowls. Top with yoghurt and chives to serve.
Carrot and apple salad
Ingredients (serves 4) 1 serve = ½ protein; ½ carbohydrate
100g (1 cup) walnut kernels
6 carrots, cut into matchsticks
1 green apple, peeled, cut into matchsticks
125ml (1/2 cup) fresh lemon juice
65g (1/3 cup) sultanas
60ml (1/4 cup) olive oil
1 tbs honey
Method
Preheat oven to 180°C. Place the walnuts on a baking tray. Bake for 5 minutes. Cool.
Place the carrot and apple in a bowl. Add half the lemon juice and toss to combine. Stir in the walnuts and sultanas.
Combine oil, honey and remaining lemon juice in a screw-top jar. Season with salt and pepper. Drizzle over salad. Toss to combine.
Broccoli and lentil salad with chilli and pine nuts
Ingredients (serves 4) 1 serve = 1 protein
600g broccoli, trimmed, cut into florets 400g can brown lentils, rinsed, drained
2 tsp balsamic vinegar 1 tbs olive oil
6 shallots, ends trimmed, thinly sliced 1 long fresh red chilli, deseeded, finely chopped
Cook the broccoli in a large saucepan of boiling water for 3-4 minutes or until bright green and tender crisp. Refresh under cold running water. Drain.
Place the lentils in a bowl. Whisk together the vinegar and 2 teaspoons of olive oil. Add to lentils. Stir to combine.
Heat the remaining oil in a large non-stick frying pan over medium heat. Add the shallot, chilli and garlic. Cook, stirring, for 1 minute or until aromatic. Add the broccoli and cook, stirring occasionally, for 2 minutes or until heated through and the broccoli is coated in the shallot mixture.
Add the broccoli mixture and spinach to the lentil mixture. Season with pepper. Toss to combine.
Divide the salad among serving bowls. Sprinkle with the pine nuts to serve.
4 large (about 600g) carrots, peeled, coarsely chopped
1L (4 cups) water
1 tsp Massel Salt Reduced Chicken Style stock powder
130g (1/2 cup) low-fat natural yoghurt
Chopped fresh chives, to serve
Method
Heat a large saucepan over medium heat. Spray with olive oil spray. Add the onion and cook, stirring occasionally, for 5 minutes or until soft. Add the garlic, ginger and cumin. Cook, stirring, for 1-2 minutes or until aromatic.
Add the sweet potato, carrot, water and stock powder. Increase heat to high. Bring to the boil. Cover and reduce heat to low. Cook for 15-20 minutes or until the vegetables are soft. Set aside to cool slightly.
Place half the sweet potato mixture in the jug of a blender. Blend until smooth. Transfer the soup to a clean saucepan. Repeat with the remaining sweet potato mixture. Place the soup over low heat and stir until heated through. Season with pepper.
Ladle the soup among serving bowls. Top with yoghurt and chives to serve.
Caprese salad
This traditional caprese salad shines in the simplicity of the ingredients.
Ingredients (serves 2) 1 serve = 1 protein
2 large ripe tomatoes, thickly sliced
1 large fresh mozzarella or bocconcini ball, thickly sliced
Handful of fresh basil leaves
1/4 cup (60ml) Jingilli Extra Virgin
Olive Oil
Method
Overlap the tomato and cheese slices on a serving plate. Scatter over the basil leaves, then drizzle over the olive oil. Season to taste with salt and pepper.
Whisk oil, lemon juice, garlic, honey, cumin, paprika, cinnamon and rosewater, if desired, in a bowl. Season with salt and pepper.
Combine the carrot and radish in a large bowl.
Add dressing and mint to the salad. Toss to combine. Serve.
Notes
Although optional, rosewater adds a delicate fragrance to this dish.
Make it ahead: Prepare to the end of step 1 up to 1 day ahead. Store in an airtight container in the fridge. Continue to the end of step 2 up to 3 hours ahead. Cover and store in the fridge. Continue from step 3 just before serving.
Cauliflower, chickpea, tomato & coriander curry
Looking for interesting, healthy ways to increase your vegie intake? Do it Indian style with this bright and spicy meal. Spring vegies and stir-fried spices give this low-fat curry loads of flavour.
Ingredients (serves 4) 1 serve = 1 protein
Olive oil spray 1 red onion, halved, cut into thin wedges
2 garlic cloves, crushed
2 long fresh green chillies, halved, deseeded, finely chopped
500g cauliflower, trimmed, cut into florets 125ml (1/2 cup) water
1 x 400g can chickpeas, rinsed, drained 200g green beans, cut into 3cm lengths
2 tbs chopped fresh coriander Steamed basmati rice, to serve
Fresh coriander leaves, to serve
Method
Spray a wok or large non-stick frying pan lightly with olive oil spray. Heat over medium-high heat. Add the onion and stir-fry for 3 minutes or until light golden. Add the garlic, chilli, cumin seeds, ground coriander and turmeric. Stir-fry for 1 minute or until aromatic.
Stir in the tomato, cauliflower and water. Bring to the boil. Reduce heat to low. Simmer, covered, for 6 minutes.
Stir in the chickpeas and beans. Simmer, covered, for 3 minutes or until beans are bright green and tender crisp.
Stir in the chopped coriander and season with pepper. Divide the rice and curry among serving bowls. Top with coriander leaves to serve.
Notes & tips
Use a mortar and pestle, or the end of a rolling pin, to crush the cumin seeds.
1 large yellow capsicum, halved, deseeded, thickly sliced
3 tomatoes, cut into 1cm-thick slices
olive oil cooking spray
180g baby bocconcini, drained, sliced
1/2 cup kalamata olives, pitted, halved
1 tablespoon extra virgin olive oil
crusty bread, to serve
Method
Place eggplant into a sieve. Sprinkle with salt. Set aside for 20 minutes. Rinse and pat-dry. Spray vegetables with oil. Season with salt and pepper.
Preheat a barbecue grill on medium-high heat. Cook eggplant, zucchini and capsicum for 2 to 3 minutes each side, or until tender. Transfer to a heat-proof dish. Cook tomatoes for 30 seconds each side. Remove to a plate.
Arrange vegetables, bocconcini and olives on plates. Season. Drizzle each plate evenly with oil. Serve with bread.
Chickpea salad
Ingredients 1 serve = protein
400g can chickpeas, drained 3 spring onions, sliced
1 green capsicum, sliced 2-3 sticks celery, diced
1 carrot, grated 1/2 cup fresh coriander
2 handfuls bean sprouts
Dressing: salt and pepper
1 dessertspoon sesame oil tabasco to taste
1/4 cup lemon juice thumb-sized piece fresh ginger, grated
Combine dressing ingredients and mix well. Set aside.
Chop all the vegetables and combine in a large bowl.
Add the dressing and use your hands to mix together.
This is great by itself as a light meal or serve with grilled chicken, fish or steak for a substantial dinner.
Heat oil in a saucepan over medium heat. Add onion, garlic, spice mix and some salt and pepper, and cook, stirring, for 5 minutes until soft. Stir in chickpeas, tomato and stock. Bring to the boil, then cover, reduce heat to low and simmer for 10 minutes. Add the zucchini, beans and figs and cook for a further 5-8 minutes until the vegetables are tender.
Step 2
Meanwhile, place the couscous in a large heatproof bowl and pour over 2 cups (500ml) boiling water. Cover the bowl with a clean tea towel. Set aside for 5 minutes, then fluff up with a fork.
Step 3
Divide couscous and vegetable tagine among plates, garnish with coriander then serve with harissa, if desired.
Serves 6 1 serve = 1 protein, 2 carbohydrates
Chickpea and feta salad
Ingredients (serves 4) 1 serve = 1 protein
4 lavash breads, each cut into 8 wedges
olive oil cooking spray
2 Lebanese cucumbers, diced
3 green onions, thinly sliced
250g cherry or grape tomatoes, halved
400g can chickpeas, drained, rinsed
1 cup flat-leaf parsley, roughly chopped
2 tablespoons mint, finely chopped
125g Greek feta, roughly chopped
2 tablespoons extra virgin olive oil
Method
Preheat a grill on medium-high heat. Lightly spray both sides of bread with oil. Place onto grill tray. Grill bread, turning once, until crisp. Set aside.
Place cucumbers, onions, tomatoes, chickpeas, parsley, mint and feta into a large bowl. Drizzle with oil. Season with salt and pepper. Gently toss to combine.
Arrange grilled bread on serving plates. Top with salad. Serve immediately.
1. Add pasta to a large pan of boiling water; boil until just tender; drain well.
2. Heat oil in a pan; add onion and garlic, cook until soft. Stir in undrained tomatoes, chickpeas, chutney and sauce. Simmer, uncovered, for about 10 minutes, or until liquid is reduced by about one-third. 3. Stir in parsley, carrot and broccoli. Bring to boil, simmer for about 5 minutes, or until vegetables are tender. Add pasta, stir over heat until warmed through.
Place cucumber, yoghurt, mint, green shallot, lemon rind and lemon juice in the jug of a blender and blend until almost smooth. Taste and season with salt and pepper.
Transfer to a large bowl and place in the fridge for 1 hour to chill.
Chunky tomato, celery and bean soup
Ingredients (serves 4) 1 cup = 1 carbohydrate
2 tbs olive oil, plus 1 tbs extra to drizzle
1 large onion, finely chopped
2 celery stalks, finely chopped
1 tbs chopped fresh rosemary leaves
2 garlic cloves, finely chopped
2 x 400g cans cannellini beans, rinsed, drained
2 cups (500ml) chicken or vegetable stock
5 tomatoes (750g total), chopped
2 tbs chopped flat-leaf parsley leaves
Method
Heat oil in a large pan over medium heat. Add onion, celery, rosemary and garlic and stir for 5 minutes until vegetables soften. Add beans, stock and tomatoes. Season with salt and pepper, bring to the boil over high heat, then reduce heat to low, cover and gently simmer for 15 minutes or until thickened. Stir in parsley, then spoon soup into bowls.
CORN AND SPINACH SHORT SOUP
4 cups vegetable stock 4 cups water
2 x 310g cans creamed corn 1 clove garlic, crushed
2 tablespoons light soy sauce 4 spring onions, finely sliced
80g baby spinach leaves
WONTONS
2 spring onions, finely sliced 1 clove garlic, crushed
60g tofu ¼ cup chopped parsley leaves
16 wonton wrappers 1 egg, lightly beaten
1. Place stock, water, corn, garlic and sauce in a large pan. Bring to boil; simmer, uncovered, for 10 minutes. Stir in spring onions and spinach.
2. Wontons. Process spring onions, garlic, tofu and parsley in a food processor until combined. Spoon a teaspoon of mixture into center of each wrapper. Brush edges with egg, gather at the top to form punches; pinch to seal.
3. Cook wontons in a pan of boiling water for about 10 minutes or until they float to the top; drain.
4. Divide hot soup among four bowl with four wontons in each.
1/4 cup reduced-fat cream 1 tablespoon chopped fresh thyme
salt and pepper to taste
1. Heat oil in a large pan, add onions and garlic; cook, stirring, until soft. Add mushrooms, cook, covered, stirring occasionally, for 10 minutes.
2. Add stock and sauce; simmer, uncovered, for about 5 minutes, or until mushrooms are tender; cool slightly.
3. Blend soup, in batches, until smooth. Return to same pan with cream; stir over heat, until hot. Stir in thyme then season with salt and pepper.
Eggplant, zucchini and goat’s cheese salad
Ingredients (serves 4) 1 serve = 1 protein, 1 fat
1 large eggplant, trimmed, cut into 1cm-thick slices
3 zucchini, trimmed, thinly sliced lengthways
2 red capsicums, quartered, seeded
1/4 cup (60ml) extra virgin olive oil
2 tsp cumin seeds
1 bunch mint, leaves picked
100g goat’s cheese, crumbled
1/2 cup (80g) toasted pine nuts
1 tbs sherry vinegar
Char-grilled crusty bread, to serve
Method
Preheat a barbecue or char-grill pan on high. Brush the eggplant, zucchini and capsicum with 2 tablespoonfuls of the oil and sprinkle with cumin seeds. Season with salt and pepper. Add a quarter of the vegetables to the grill and cook for 1-2 minutes each side or until charred and tender. Transfer to a bowl. Repeat in 3 more batches with remaining vegetables.
Add the mint, goat’s cheese and pine nuts and gently toss to combine. Place on serving plates. Whisk the vinegar and remaining oil in a bowl. Drizzle over the salad. Serve with char-grilled crusty bread, if desired.
Notes
If you aren’t a fan of goat’s cheese, substitute with another soft, crumbly cheese such as feta. Or try grilled haloumi.
FARMHOUSE SOUP
2 teaspoons oil 1 leek, sliced
1 clove garlic, crushed 1 stick celery, chopped
1 medium carrot, diced 500g pumpkin, peeled, chopped
1 parsnip, peeled, chopped 1 litre beef stock
1 x 400g can brown lentils, undrained
1 x 400g diced tomatoes, undrained
1 tablespoon chopped fresh basil
2 tablespoons grated parmesan cheeese
1. Heat oil in a large pan. Add leek, garlic, celery, carrot, pumpkin and parsnip in a large pan; cook, stirring, until vegetables are tender.
2. Add stock, lentils and tomatoes. Simmer, covered, for about 20 minutes. Stir in basil.
3. Serve soup sprinkled with grated cheese.
SERVES 4 1 serve = 1 carbohydrate
Fast winter soup
Ingredients (serves 2) 1 serve = 1 carbohydrate
1 tbs olive oil 1 onion, chopped
1 long red chilli, seeds removed, finely chopped
1 celery stalk, chopped 1 carrot, chopped
1 tsp ground cumin 1 tsp ground coriander
1 cup red lentils, rinsed, drained 1L (4 cups) chicken or vegetable stock
Low-fat natural yoghurt, to serve
Method
Heat the olive oil in a large saucepan over medium heat, add the onion, chilli, celery and carrot and cook for 2-3 minutes.
Add cumin and coriander and cook, stirring, for a further minute.
Add the red lentils and chicken or vegetable stock, bring to boil and simmer for 8-10 minutes or until lentils are tender.
Season with salt and pepper. Serve in bowls with a dollop of yoghurt.
Thinly slice the fennel across the bulb with a sharp knife or mandoline. To slice the pears, hold upright on the bench and thinly slice down each cheek to keep the natural shape. Place fennel and pear in a bowl.
Whisk oil and lemon juice together in a bowl, season, then lighten with a dash of water. Toss with fennel and pear, divide among plates, then scatter with chunks of parmesan, walnuts and fennel fronds.
Fresh asparagus soup
Ingredients (serves 2)
2 bunches (about 400g) fresh asparagus, trimmed
1 tbs olive oil
1 onion, finely chopped
2 1/2 cups (625ml) vegetable stock or water
1/2 small lemon, juiced
Salt and freshly ground pepper
Chopped fresh dill, to serve
Method
Chop the asparagus into 3cm pieces. Heat the oil in a saucepan over a medium heat. Add the onion and cook for 3-4 minutes or until soft.
Add the asparagus and cook, stirring occasionally, for 5 minutes. Add the stock or water. Bring to the boil. Reduce the heat and simmer for 20 minutes. Set aside to cool slightly.
Blend the mixture in a food processor until smooth. Return to the saucepan. Add the lemon juice and season with salt and pepper. Serve with the chopped dill and freshly ground pepper
Gazpacho
Makes 2 cups (1 cup = 1 carbohydrate and 2 tsp oil)
Ingredients
2 large slices (about 70g) day-old crusty bread, crusts removed, torn
Combine the bread and vinegar in a bowl. Set aside for 10 minutes to soak.
Process the bread mixture, tomato, shallot, garlic and sugar in a food processor for 2 minutes. Add the oil and process until well combined. Strain through a fine sieve, pressing down with the back of a spoon to extract the liquid, into an airtight container. Discard the pulp.Taste and season with salt and pepper. Cover and place in the fridge for 4 hours or until well chilled.
4cm piece fresh ginger, peeled, cut into thin matchsticks
600g firm tofu, cut into 3cm squares
200g Swiss brown mushrooms, halved
100g enoki mushrooms, trimmed
2 tablespoons light soy sauce
1/3 cup vegetarian stir-fry sauce (see note)
1 bunch gai lan (Chinese broccoli), chopped
440g packet udon noodles
Method
Heat oil in a wok over medium-high heat. Stir-fry onion and garlic for 2 to 3 minutes or until just soft. Add ginger and tofu. Stir-fry for 3 minutes.
Add mushrooms, soy sauce and stir-fry sauce. Stir-fry for 2 minutes. Add gai lan. Stir-fry 1 to 2 minutes or until gai lan is just tender. Remove from heat.
Place noodles in a heatproof bowl. Cover with boiling water. Set aside for 2 to 3 minutes or until heated through. a fork, separate noodles. Drain. Serve noodles with ginger tofu and mushrooms.
Notes
Vegetarian stir-fry sauce is made using shiitake mushrooms, and can be substituted for oyster sauce.
Ginger Tofu and Vegetable Stir-Fry
3 large mushrooms
1 medium carrot
1 medium yellow capsicum
375g packet firm tofu, drained
2 teaspoons peanut oil
1-teaspoon sesame seed oil
2 teaspoons grated fresh ginger
2 cloves garlic, crushed
1-cup bean sprouts
½ bunch baby bok choy, shredded
1/3 cup drained water chestnuts, sliced
2 Tablespoons oyster sauce
2 teaspoons cornflour
1 Tablespoon water
6 lettuce leaves
Cut carrots, mushrooms, and capsicum into thin strips.
Cut tofu into 1 cm cubes.
Heat oils in wok or frying pan; add ginger and garlic, stir-fry 1 minute.
Add carrot, mushroom and capsicum, stir-fry vegetables until just tender. Add sprouts, bok choy, chestnuts, oyster sauce and blended cornflour and water, cook, stirring, until sauce boils and thickens; stir in tofu.
Serve in trimmed lettuce.
Serves 6 1 serve = 1 protein
GREEK STYLE BEAN SALAD
1 large red capsicum2 medium zucchini
300g can butter beans, rinsed, drained
1 x 420g can sweet corn kernels, rinsed, drained
60g feta cheese, chopped
1/4 cup pitted black olives
2 cups baby spinach leaves
1 tablespoon finely shredded fresh basil
1 tablespoon balsamic vinegar
1. Cut capsicum in half; then into thick strips. Discard seeds and membranes. Using a vegetable peeler, cut zucchini into thin, long strips.
2. Heat a lightly oiled grill pan; add capsicum, and zucchini, cook over high heat, on both sides, until softened.
3. Combine capsicum, zucchini, beans, corn, cheese, olives, spinach, basil and vinegar in a large bowl; mix well.
Preheat a chargrill pan on high. Spray asparagus with olive oil spray and cook, turning, for 3-4 minutes or until bright green and tender crisp. Transfer to a bowl.
Cook the peas in a saucepan of salted boiling water for 4-5 minutes or until tender. Refresh under cold running water. Drain. Add to the asparagus.
Combine the capsicum, onion, lime juice, mint and sugar in a bowl. Taste and season with salt and pepper.
Add the capsicum mixture to the asparagus mixture and toss to combine. Arrange on a serving platter and serve.
Greek Salad
1 head Romaine lettuce ¼ Spanish onion, thinly sliced
1 green capsicum, thinly sliced ½ cup radishes thinly sliced
1 large tomato cut into wedges 120 grams Feta cheese
¼ cup olive oil 1/8 cup lemon juice or wine
¼ tsp dry mustard vinegar
¼ tsp oregano salt and pepper to taste
½ can flat anchovies well-drained 8 Calamata olives
Wash lettuce and spin dry.
Place lettuce, peppers, radishes, olives and onion in a bowl. Crumble feta and add to salad.
Mix in blender garlic, lemon juice, mustard oregano, oil. Season with salt and pepper to taste. Pour over salad. Toss well.
Arrange anchovies like the spokes of a wheel over the top of the salad.
Serves 4 1 serve = 1 protein, 2 tsp fat
Grilled Chicken, Rocket, Pear and Parmesan Salad
300g skinless chicken breast fillet 120g rocket
1 punnet cherry tomatoes halved 2 medium pears thinly sliced
50g shaved parmesan cheese ¼ cup balsamic vinegar
Grill chicken until golden brown and cooked through. Remove, cut into slices and keep warm.
Arrange rocket in four serving bowls. Top with sliced chicken, cherry tomatoes and pear slices.
Top with Parmesan cheese and drizzle with balsamic vinegar.
60g baby rocket leaves 1/2 small red onion, finely chopped
1 tbs fresh lemon juice 1/2 tsp caster sugar
2 1/2 tbs olive oil 1 x 180g pkt haloumi, cut into 8 slices
Method
Combine the lentils, tomato, cucumber, rocket and onion in a large bowl.
Place the lemon juice, sugar and 2 tablespoons of oil in a small bowl. Season with salt and pepper. Whisk to combine.
Pat the haloumi dry with paper towel and brush with the remaining oil. Heat a medium frying pan over medium heat. Add half the haloumi and cook for 1-2 minutes each side or until golden. Transfer to a plate. Repeat with remaining haloumi, reheating the pan between batches.
Drizzle the dressing over the salad and toss to coat. Divide the salad among serving plates. Top with the haloumi to serve.
Notes
Swap it: Swap the haloumi for 4 chicken breast fillets. Marinate the chicken in extra lemon juice and olive oil. Cook for 3 minutes each side.
HEARTY VEGETABLE SOUP
2 teaspoons oil 2 onions, chopped
2 carrots, chopped 1 turnip, chopped
2 sticks celery, sliced 2 medium potatoes, chopped
2 zucchini, chopped 5 cups beef stock
1 x 400g can chopped tomatoes ½ cup small tube pasta
1. Heat oil in a large pan; add onions and carrots, cook for about 5 minutes. Add turnip and celery, cook for a further 3 minutes.
2. Add potatoes and zucchini, cook for a further 1 minute.
3. Add stock, tomatoes and pasta. Bring to boil; simmer, covered, for 1 hour. Season with salt and pepper.
Serves 4 1 cup = 1 carbohydrate
Indian-style gazpacho
Spain’s famous chilled tomato and vegetable soup, made Indian with fresh chilli, ginger and pappadums, is the perfect start to your night.
1 small fresh red chilli, deseeded, finely chopped
1 tbs chopped fresh coriander
2 small cooked pappadums, coarsely broken
250ml (1 cup) chilled vegetable stock
1 tbs white wine vinegar
1 tsp caster sugar
Natural yoghurt, to serve
Coriander leaves, to serve
Method
Place the tomato, onion, capsicum, cucumber, garlic, ginger, chilli and coriander in the jug of a blender and blend until almost smooth. Add pappadum and blend until the mixture thickens slightly.
Transfer the tomato mixture to a large bowl. Stir in the stock, vinegar and sugar. Season with salt and pepper. Transfer the tomato mixture to an airtight container. Place in the fridge for 1 hour to chill.
Pour the tomato mixture among serving glasses. Top each glass with a small dollop of yoghurt and a coriander leaf to serve.
Notes & tips
You can prepare this recipe to the end of step 2 up to 1 day ahead. Continue from step 3 just before serving.
Italian-style risoni soup
Ingredients (serves 6) 1 serve = 1 carbohydrate
1 tbs olive oil
1 medium fennel bulb, ends trimmed, finely chopped
1 large carrot, peeled, finely chopped
1 large zucchini, ends trimmed, finely chopped
2 garlic cloves, crushed
3 x 500ml ctns chicken consomme
75g (1/3 cup) risoni
85g (1/2 cup) shelled fresh peas
1 tbs finely chopped fresh tarragon
Salt & freshly ground black pepper
Method
Heat the oil in a large saucepan over high heat. Add the fennel, carrot, zucchini and garlic and cook, stirring, for 5 minutes or until just tender. Add the consomme and bring to the boil. Add the risoni and cook, stirring occasionally, for 10 minutes or until pasta is al dente. Add the peas and cook for 2 minutes or until peas are bright green and tender. Remove from heat.
Add the tarragon and stir to combine. Taste and season with salt and pepper.
Couscous and Mushroom Casserole
1 cup couscous 2 cups water or vegetable broth
6 shallots chopped 1 red capsicum chopped
1 green capsicum chopped 2 cloves crushed garlic
2 tsp olive/canola oil 1 cup sliced mushrooms
1 cup canned chickpeas 1 medium carrot, grated
Salt and papper to taste ½ tsp dried basil
2 Tblsp minced fresh dill (or 1 tsp dried)
In a large saucepan sauté shallots, capsicum and garlic in oil until softened. Add mushrooms and sauté 3-4 minutes longer. Add water or broth and bring to boil. Stir in couscous along with remaining ingredients. Bring back to boil and simmer until all liquid is absorbed (5-10 minutes).
Serves 4 1 serve = 2 carbohydrates
Lentil soup
Ingredients (serves 4) 1 cup = 1 protein
2 tbs extra virgin olive oil, plus extra to drizzle 1 leek (pale part only), thinly sliced
2 tbs tomato paste 1 cup (200g) green or brown lentils, rinsed, drained
2L (8 cups) vegetable stock 400g can chopped tomatoes
400g can cannellini beans, rinsed, drained 2 tsp ground coriander
1 tsp smoked paprika (pimenton) (see note) 1/3 cup finely chopped flat-leaf parsley
Method
Heat the oil in a large saucepan over medium heat. Add the leek, carrot and celery, then cook, stirring, for 3-4 minutes until softened. Add the tomato paste and cook for 1 minute. Add the lentils and stock and bring to the boil. Reduce heat to medium-low and simmer gently for 1 hour, skimming the surface occasionally, until the lentils are tender.
Add the tomato, cannellini beans, coriander, paprika and some salt and pepper to the pan, then cook, stirring occasionally, for a further 20 minutes or until soup is thick. Taste for spices and seasoning, then stir in half the parsley.
Divide soup among shallow bowls and top with remaining parsley, a drizzle of extra virgin olive oil and freshly ground pepper. Serve with crusty bread.
Notes
Smoked paprika is available from gourmet food shops and selected delis.
It’s good to pick over the lentils and ditch any discoloured ones, then rinse (there’s no need to soak).
If your celery comes with leaves, chop and add them as well.
Lentil & tomato soup (1 cup = 1 carbohydrate)
1 tbs olive oil
1 small brown onion, coarsely chopped
1 x 400g pkt Fresh Veggie Mix
2 x 400g cans brown lentils, rinsed, drained
1 x 400g can Select Diced Italian Tomatoes
500ml (2 cups) vegetable stock
500ml (2 cups) boiling water
1/4 cup chopped fresh continental parsley
Freshly ground black pepper
4 multigrain rolls, to serve (optional)
Method
Heat the oil in a large saucepan over medium heat. Add the onion and vegetable mixture and cook, stirring occasionally, for 3 minutes or until the onion softens.
Add the lentils, tomato, stock and water to the pan. Cover and bring to the boil over high heat. Reduce the heat to medium and cook, partially covered, for 8-10 minutes or until the vegetable mixture is just tender. Add the parsley and stir until well combined. Taste and season with pepper.
Ladle the soup among serving bowls and serve with the rolls, if desired.
250g punnet cherry tomatoes, halved 1/3 cup basil, finely shredded
500g sweet potato, peeled,cut into 3cm pieces
2 teaspoons olive oil 1 small onion, finely chopped
1 garlic clove, crushed 1 teaspoon ground cumin
1 teaspoon ground coriander
2 x 400g cans brown lentils, rinsed, drained
1/3 cup packaged breadcrumbs
baby rocket leaves dressed with lemon juice, to serve
Method
Preheat oven to 180°C. Arrange tomatoes, cut side up, on an oven tray. Roast for 30 minutes or until soft and lightly browned. Cool for 15 minutes. Transfer to a food processor and process to form a chunky sauce. Season with pepper. Stir in half the basil.
Wash sweet potato. Place on a microwave-safe, heatproof plate. Cover and cook for 5 minutes on HIGH (100%) or until tender. Drain. Transfer sweet potato to a bowl. Mash roughly with a fork.
Heat 1 tsp oil in a non stick frying pan over medium heat. Add onion and cook for 5 minutes or until light golden. Add garlic, cumin and coriander and cook, stirring, for 1 minute.
Using a fork, combine sweet potato, onion mixture, lentils and salt and pepper. Shape into 8 patties. Coat both sides lightly with breadcrumbs.
Heat oil in a non stick frying pan over medium heat. Cook patties, in batches, for 2 minutes each side or until golden. Place patties on plates. Spoon over sauce. Top with remaining basil. Serve with rocket.
Marrakesh eggplants & tomatoes
Ingredients
1kg eggplants, cut into 1cm-thick slices
125ml (1/2 cup) extra virgin olive oil, plus extra, to drizzle
Place eggplants in a large bowl and season with salt and pepper. Drizzle with 2 tbs oil, then, using your hands, toss to coat. Repeat with another 2 tbs oil. Add tomato paste, then, using your hands, rub into eggplants to evenly coat.
Heat a heavy-based frying pan over medium heat. Working in 3 batches, add eggplants to pan and cook, drizzling with a little extra oil if necessary to prevent sticking, for 4 minutes each side or until tender and golden. Transfer to a flat dish.
Meanwhile, place saffron and verjuice in a small bowl and set aside. Heat remaining 2 tbs oil in a large frying pan over medium heat. Add onion, garlic and 1 tsp salt, and cook, stirring frequently, for 5 minutes or until onion is soft. Add cumin and paprika, and stir for 1 minute or until fragrant. Add grape tomatoes and stir to coat in onion mixture. Add truss tomatoes, cover with a lid and cook for 8 minutes or until all tomatoes have softened. Add verjuice mixture and bring to a simmer. Season.
Layer eggplant and tomatoes with cooking juices on a platter. Scatter with pine nuts to serve.
Mexican spiced tomato soup
Ingredients 1 cup = 1 carbohydrate
2 tablespoons olive oil 2 large onions, chopped
2 cloves garlic, chopped 3 teaspoons Mexican seasoning (see below)
2 tablespoons brown sugar 1/2 cup fresh coriander, chopped (or use parsley)
Mexican seasoning: In an airtight container or small jar, combine the following:
1 heaped tablespoon ground cumin
2 teaspoons brown sugar
Instructions
1 Heat oil in a large saucepan. Add onions and garlic and cook until light golden.
2 Mix in 3 teaspoons of the Mexican seasoning, then add tomatoes, Vegemite, Worcestershire sauce, stock, lentils, tomato paste and sugar. Bring to the boil and stir, then reduce heat and simmer for 45 minutes.
3 Add chopped fresh herbs.
Moroccan pumpkin soup
Take an Australian classic like pumpkin soup, add a Moroccan twist and make this “souper” meal which is vegan friendly.
Ingredients (serves 6) 1 cup = 1 carbohydrate
1/4 cup (60ml) olive oil
1 leek, white part only, thinly sliced
3 cloves garlic, finely chopped
1 red chilli, finely chopped
1 cinnamon stick
3cm piece ginger, peeled, thinly sliced
1 1/2 tsp cumin seeds
2 carrots, peeled, coarsely chopped
1.5kg butternut or pumpkin, peeled, seeded (see note), cut into 3cm pieces
1/3 cup (70g) yellow split peas
Juice of 1/2 lemon
Coriander sprigs and soup sprinkles, to serve
Method
Heat oil in a large saucepan over low-medium heat and cook leek, garlic and 2 tsp salt, stirring occasionally, for 3 minutes or until soft. Add chilli, cinnamon, ginger and cumin and stir for 1 minute or until fragrant. Add carrots, pumpkin and split peas. Stir to coat in onion mixture.
Add 1.5 litres water to saucepan and bring to the boil, then simmer for 50 minutes or until split peas are soft.
Remove and discard cinnamon stick from soup. Add lemon juice then process or blend soup, in small batches, in a food processor or blender until smooth. Return soup to pan and reheat over medium heat. Serve topped with coriander sprigs and soup sprinkles.
2 cloves garlic, crushed 1 x 425g can crushed tomatoes
Salt and pepper to taste
250g packet vermicelli egg noodles
1 bunch asparagus, trimmed, cut into 2cm lengths
1 cup frozen peas 3 cups small broccoli florets
1 cup loosely packed fresh basil leaves
Heat oil in a large pan; add mushrooms and garlic, cook, stirring, until mushrooms are soft. Add undrained tomatoes; bring to boil. Reduce heat; simmer, uncovered, for 5 minutes. Season with salt and pepper.
Meanwhile, add noodles to a large pan of boiling water; boil, uncovered, until just tender. Add asparagus, peas and broccoli to noodles in pan; boil for 1 minute. Drain noodles and vegetables well. Return to pan.
Add tomato mixture and basil to noodles; toss gently to combine.
Serve primavera topped with shaved Parmesan cheese.
Serves 4. 1 serve = 1 protein, 2 carbohydrates
OVEN BAKED VEGIE RISOTTO
2 cups arborio rice
3 cups vegetable stock
2 cups water
1 tablespoon margarine
salt and pepper to taste
200g button mushrooms, thinly sliced
3 spring onions, finely sliced
½ cup frozen peas, thawed
2 tablespoons grated parmesan cheese
1. Combine rice, stock, water, margarine, salt and pepper and mushrooms in a large ovenproof dish. Cover dish tightly with a lid.
2. Cook in a hot oven, 200oC, for about 30 minutes, or until rice is tender and liquid absorbed.
3. Stir in spring onions, peas and cheese. Cover; stand 2 minutes before serving.
Serves 4 1 serve = 2 carbohydrates, 1 protein
Parsnip curry soup
Ingredients (serves 4) roll = 2 carbohydrates
2 onions, chopped
30g butter
1 tbs curry powder
1kg parsnips, peeled, chopped
Salt & freshly ground pepper
4 ciabatta rolls, warmed
Method
Place the onion, butter and curry powder in a large saucepan. Cook over a medium heat for 2-3 minutes or until soft.
Stir in the parsnips and cook, stirring often, for 10 minutes. Add 6 cups (1.25 litres) water and cook for 30 minutes or until the parsnips are tender.
Set aside for 10 minutes to cool slightly. In batches place the mixture in a food processor and process until smooth. Transfer to a clean saucepan.
Stir over a medium heat until heated through. Season with salt and pepper and serve with ciabatta rolls.
POTATO WEDGES
8 x 120g washed potatoes, unpeeled
2 teaspoons Greek seasoning
1/4 teaspoon ground turmeric
2 teaspoons vegetable oil
1 tablespoon finely grated Parmesan cheese
Salt and pepper to taste
1. Cut each potato into 6 wedges.
2. Combine wedges, seasoning, turmeric, oil and cheese in a large bowl; mix well. Season with salt and pepper. Place wedges into a large baking paper-lined baking dish.
3. Cook, uncovered, in a moderate oven, 180°C, for about 40 minutes or until crisp and tender.
Serves 8
Pumpkin and spinach salad
Ingredients
600g butternut pumpkin, deseeded, peeled, cut into wedges
2 tsp olive oil
2 tsp honey
2 tsp sesame seeds
1 tbs fresh lemon juice
1 tbs honey, extra
2 tbs extra virgin olive oil
2 tsp wholegrain mustard
1 x 150g pkt baby spinach leaves
1 x 75g pkt toasted pine nuts
Method
Step 1
Preheat oven to 220°C. Line a baking tray with non-stick baking paper. Place the pumpkin in a large bowl. Drizzle with oil and honey. Season with salt and pepper. Gently toss until the pumpkin is well coated. Place in a single layer on the lined tray. Bake, turning once during cooking, for 25 minutes or until golden brown. Remove from oven and sprinkle evenly with the sesame seeds. Return to oven and bake for 5 minutes or until the seeds are lightly toasted. Remove from oven and set aside for 30 minutes to cool.
Step 2
Combine the lemon juice, extra virgin olive oil, mustard and extra honey in a screw-top jar and shake until well combined. Season with salt and pepper.
Step 3
Place the pumpkin, spinach and pine nuts in a large bowl. Drizzle with the dressing and gently toss until just combined. Serve immediately.
Serves 4 1 Serve = 1 carbohydrate
Quick vegetable curry
Ingredients (serves 4)
1 tbs sunflower oil
1 onion, finely sliced
2 tbs mild curry paste
400g canned chopped tomatoes (we used canned cherry tomatoes)
600g cauliflower, cut into florets
150g baby spinach
1 tbs chopped coriander, plus extra leaves to serve
Low-fat yoghurt, to serve
Method
Heat the oil in a large saucepan over medium heat, add onion and cook over medium heat for 2-3 minutes until softened. Add curry paste and cook, stirring, for a further 1-2 minutes. Add tomatoes, cauliflower and 200ml water, bring to the boil, then reduce heat to low, cover and simmer for 10 minutes or until cauliflower is tender. Remove from the heat and season with salt and pepper. Add spinach and chopped coriander, then stir through until spinach is just wilted. Serve topped with coriander leaves and yoghurt.
Quinoa Pilaf Recipe
Serves 6 1 serve = 2 carbohydrates
2 Tbsp. olive oil
1 medium onion, chopped finely
3 cloves garlic, minced
1 cup finely-diced carrots
1 medium red pepper, chopped
2 cups quinoa, rinsed thoroughly through a fine sieve
Heat olive oil in a large skillet over medium-high heat. Add onion and cook until soft, 3 minutes. Add garlic, carrots and red pepper, cooking until soft, about 5 minutes. Add quinoa and broth. Bring to a boil over high heat, then reduce heat to medium-low. Simmer, covered, 20 minutes or until water is absorbed. Stir in frozen peas and salt and pepper.
2 bunches asparagus, woody ends trimmed, cut into 4cm lengths
1 large red capsicum, halved, seeded, coarsely chopped
75g (1/2 cup) crumbled reduced-fat feta
40g (1/4 cup) sunflower seed kernels
4 shallots, trimmed, thinly sliced
2 tbs chopped fresh continental parsley
1 1/2 tbs fresh lemon juice
2 tsp honey
2 tsp olive oil
1 tsp sweet paprika
100g baby rocket leaves
Method
Combine water and quinoa in a large saucepan over medium-high heat. Bring to the boil. Reduce heat to low. Cover and simmer for 12-15 minutes or until the liquid is absorbed. Transfer to a large bowl. Set aside to cool.
Meanwhile, preheat a large chargrill on high. Spray lightly with oil. Cook the asparagus for 2-3 minutes or until tender crisp. Add the asparagus, capsicum, feta, sunflower seed kernels, shallot and parsley to the quinoa.
Whisk the lemon juice, honey, oil and paprika in a small bowl until well combined. Add the dressing and rocket to the quinoa mixture. Season with pepper and toss to combine.
Notes
Shopping tip: Find quinoa, the seeds of a plant related to spinach, in the health food section.
Roasted capsicum and spinach fritters
Makes 16
Ingredients (serves 4)
120g roasted red capsicum, thinly sliced 1/3 cup finely grated parmesan cheese
1 roma tomato, deseeded, finely chopped 60g baby spinach, shredded
baby spinach and diced tomato, to serve
Basic batter
2/3 cup self-raising flour 2 eggs
1/2 cup milk
Method
Make Basic batter: Sift flour into a bowl. Make a well in the centre. Whisk milk and eggs together in a jug. Add egg mixture to flour. Whisk until smooth. Stir in capsicum, cheese, tomato and spinach.
Heat 1 tablespoon oil in a frying pan over medium heat. Using 1 heaped tablespoon mixture per fritter, cook 4 fritters for 3 minutes each side or until golden and cooked through. Repeat to make 16 fritters. Serve with spinach and tomato.
Notes
When cooking in batches, transfer to a plate lined with paper towel while cooking remaining fritters.
Use olive oil to cook fritters.
Easy Vegetable Curry
Serve 4
Ingredients:
1 cup finely chopped carrot
1 cup finely chopped zucchini
1 cup finely chopped squash
2 tablespoons onion powder
1 tablespoon ground ginger
1 tablespoon garlic powder
1 cup water
1 tablespoons extra virgin olive oil
2 teaspoons curry powder
1 teaspoon ground cumin
1 teaspoon ground cardamom (optional)
Dash of cayenne pepper sauce or dried cayenne pepper
1 tablespoon tomato paste
1 bay leaf
Salt to taste
Fresh ground pepper to taste
1 tablespoon lemon juice (optional)
2 servings instant brown rice or quinoa
Directions:
Heat olive oil in a large skillet on medium-high heat.
Add vegetables, onion powder, ginger, garlic powder and 1/4 cup of water.
Cook mixture until vegetables are slightly tender.
Add curry powder, cumin, cardamom, cayenne pepper, and tomato paste.
Cook until mixture is brick red.
Add remaining water, bay leaf, salt, pepper and lemon juice.
Bring mixture to a boil.
Reduce heat and simmer for 15 minutes, stirring occasionally. The sauce should thicken.
300g potato, peeled and cubed 1 onion, chopped 1 clove garlic, crushed 1 medium leek, sliced
2 chicken stock cubes 2 cups water
375 ml evaporated skim milk ½ tsp dried thyme
pepper to taste 2 Tblsp fresh coriander, chopped
In a large non-stick pan, sauté potato, onion, garlic and leek until the onion is transparent (use a cooking spray or steam with some of the chicken stock if required).
Dissolve the stock cubes in the water and stir into the vegetable mixture. Add the evaporated skim milk, thyme, pepper. Bring to the boil, reduce the heat and simmer, covered until the potato is tender.
1 tablespoon orange juice salt and pepper to taste
1. Cut stems from carrots; peel carrots. Peel parsnips, cut into quarters. Cut each quarter into 6cm lengths. Peel sweet potatoes; cut into 3cm thick slices.
2. Place carrots, parsnips, sweet potatoes, garlic and thyme in a large baking dish; spray with cooking oil.
3. Cook in a hot oven, 200oC, for about 30 minutes, turning vegetables occasionally, or until tender. Add snow peas; return to oven for a further 5 minutes.
4. Dressing. Combine all ingredients in a jug; mix well.
5. Pour Dressing over vegetables in baking dish; toss gently.
1 x 300g can chickpeas, drained 1 x 400 can brown lentils, drained
5 cups vegetable stock ¼ cup lemon juice
250g spinach leaves, shredded salt and pepper to taste
1. Heat oil in a large pan; add onion, garlic and curry powder. Cook until onion is soft. Stir in chickpeas, lentils, stock and juice. Simmer, covered, stirring occasionally, for 20 minutes.
2. Stir in spinach; simmer, uncovered, for about 5 minutes, or until spinach is just wilted.
Serves 4 1 serving = 1 carbohydrate
Red lentil & sweet potato soup
Ingredients (serves 4) 1 serve= 1 carbohydrate
1 tbs olive oil
1 brown onion, finely chopped
2 garlic cloves, crushed
500g orange sweet potato (kumara), peeled, cut into 2cm pieces
110g (1/2 cup) dried split red lentils
875ml (3 1/2 cups) vegetable stock
1 zucchini, coarsely grated
Plain savoury biscuits or bread, to serve
Method
Heat the oil in a large saucepan over medium heat. Add the onion and garlic, and cook, stirring frequently, for 3 minutes or until the onion softens slightly.
Add the sweet potato, lentils and stock to the pan, and stir well to combine. Increase heat to high and bring to the boil. Reduce heat to medium and cook, covered, stirring frequently, for 20-25 minutes or until the lentils are tender.
Stir in zucchini and cook, uncovered, for 5 minutes. Serve with biscuits or bread.
Vegetable stir-fry
Ingredients (serves 4)
2 tbs vegetable oil 1 onion, thinly sliced
100g carrots, cut into thin matchsticks 225g Swiss brown mushrooms, sliced
To make the sauce, combine teriyaki marinade, the sauces, garlic and ginger in a bowl and set aside.
Heat oil and butter in a wok over high heat. Add onion and cook for about 30 seconds. Add carrot, mushroom and corn, and stir-fry for 1 minute. Add bean sprouts and baby spinach and continue cooking for about 30 seconds until spinach begins to wilt.
Stir in sauce, lime juice and honey, and cook for long enough to just heat the sauce through.
Preheat the oven to 200°C and line a baking tray with baking paper.
In a large bowl, toss the pumpkin, carrot and zucchini with the chickpeas, Moroccan seasoning and 2 tablespoons oil. Stir well so the vegetables are evenly coated in the oil and spices, and season. Arrange in a single layer on the baking tray and roast for 20-25 minutes until golden and just tender.
Meanwhile, place the couscous in a large heatproof bowl. Pour over the hot stock, cover with plastic wrap and stand for 5 minutes. Fluff the grains with a fork to separate. Whisk together the lemon juice and zest with the remaining 2 tablespoons oil.
Stir the dressing into the couscous. Gently toss the roasted vegetables, cherry tomatoes, onion, mint and coriander with the couscous.
Spoon the salad onto plates and sprinkle over the toasted almonds. Serve with the tzatziki.
Thai chilli and cucumber salad
Ingredients (serves 4)
2 large Lebanese cucumbers, halved, deseeded, sliced
3 cups beansprouts, trimmed
2 green onions, thinly sliced
1/4 cup small fresh Thai basil leaves
1/4 cup small fresh mint leaves
1 long red chilli, deseeded, thinly sliced
1/2 cup Thai-style dressing (see note)
Method
Place cucumber, beansprouts, onion, basil, mint and chilli in a large bowl. Add dressing. Toss to combine. Serve.
Notes
Thai-style dressing is available from the Asian aisle of the supermarket. To make your own, combine 2 teaspoons brown sugar, 2 teaspoons rice wine vinegar and 1 tablespoon each of lime juice, fish sauce and peanut oil.
Serve with chargrilled chicken, fish
Thai sweet potato and lentil soup
Ingredients (serves 4) 1 serve = 1 carbohydrate
Canola oil cooking spray
1 medium brown onion, finely chopped
3cm piece fresh ginger, peeled, finely grated
1 tablespoon Thai red curry paste
750g orange sweet potato, peeled, diced
3/4 cup red lentils, rinsed
3 cups salt-reduced vegetable stock
1 tablespoon lime juice
1 tablespoon fish sauce
2 teaspoons brown sugar
Fresh coriander leaves, to serve
Method
Spray a large, heavy-based saucepan with oil. Heat over medium-low heat. Add onion. Cook, stirring, for 5 minutes or until softened. Add ginger and curry paste. Cook, stirring, for 1 minute or until fragrant.
Add sweet potato, lentils, stock and 2 cups cold water. Bring to the boil. Reduce heat to low. Simmer, partially covered, for 15 to 20 minutes or until potato and lentils are soft. Set aside for 5 minutes to cool. Process until smooth.
Return mixture to pan over low heat. Add lime juice, fish sauce and sugar. Cook, stirring, for 5 minutes or until heated through. Serve topped with coriander.
Tofu and Vegetable Stir Fry
350g cauliflower, chopped 350g broccoli, chopped
1 bunch asparagus, sliced 350g green beans, sliced
¼ cup olive oil 2 cloves garlic, crushed
1-tablespoon fresh thyme 1 teaspoon cracked black pepper corns
375g packed firm tofu, cubed 2 medium onions, sliced
250g button mushrooms, sliced ½ cup white wine
1 vegetable stock cube 3 teaspoons cornflour
1-cup water ¼ cup grated Parmesan cheese
Add cauliflower, broccoli, asparagus, beans and carrots to large pan of boiling water, boil 2 minutes, drain; rinse, drain.
Heat oil in wok or non-stick pan.
Add garlic, thyme, peppercorns and tofu, stir-fry until tofu is lightly browned, and remove.
Add onions and mushrooms to wok, stir-fry until onions are soft.
Add vegetable mixture, wine, crumbled stock cube and blended cornflour and water. Stir until sauce boils and thickens.
Stir in tofu.
Serve sprinkled with cheese.
Serves 4 1 serve = 1 protein
TOMATO RICE SALAD
1 1/4 cups basmati rice
2 cups coarsely chopped fresh parsley
¼ cup chopped fresh mint
2 large tomatoes, finely diced
1 Lebanese cucumber, finely diced
3 spring onions, sliced
1/3 cup lemon juice
1 x 200g tub low-fat plain yoghurt
1/4 cup fat-free French dressing
salt and pepper to taste
1. Add rice to a large pan of boiling, salted water; boil, uncovered, until tender. Drain well.
2. Combine herbs, tomatoes, cucumber and spring onions in a bowl. Combine juice, yoghurt and dressing in a jug; pour over tomato mixture; mix well. Stir in rice; season with salt and pepper.
Serves 4 1 serve = 2 carbohydrates
ROAST PUMPKIN ROCKET SALAD
750g-butternut pumpkin, peeled Cooking oil spray
4 cloves unpeeled garlic Salt pepper to taste
2 bunches asparagus, trimmed, chopped
200g baby rocket leaves
¼ cup shaved Parmesan cheese
1/3 cup bottled no fat dressing
Cut pumpkin into 3cm pieces. Place into a baking dish with garlic. Spray lightly with oil; season with salt and pepper.
Cook in a moderately hot oven, 190oC, for about 35 minutes, gently turning pumpkin over, or until tender and browned.
Microwave asparagus until tender; rinse under cold water, drain well.
Gently toss warm pumpkin with asparagus, rocket and cheese in a large bowl; drizzle with Dressing.
1. Heat oil in a large non-stick pan. Add onion and garlic; cook, stirring, until onion is soft. Add pumpkin, stock, water and nutmeg. Bring to boil; simmer, uncovered, for about 20 minutes or until pumpkin is soft.
2. Blend soup, in batches, until smooth. Return soup to pan. Bring to boil; season with salt and pepper.
3. Serve soup topped with sour cream; garnish with fresh chives.
Serves 4 1 cup = 1 carbohydrate
PUMPKIN SOUP
1 teaspoon oil
1 large onion, coarsely chopped
2 cloves garlic, crushed
1kg Queensland blue pumpkin, peeled, coarsely chopped
1 litre chicken stock
2 cups water
1/4 teaspoon ground nutmeg
salt and pepper to taste
1/4 cup light sour cream
1 tablespoon chopped fresh chives
1. Heat oil in a large non-stick pan. Add onion and garlic; cook, stirring, until onion is soft. Add pumpkin, stock, water and nutmeg. Bring to boil; simmer, uncovered, for about 20 minutes or until pumpkin is soft.
2. Blend soup, in batches, until smooth. Return soup to pan. Bring to boil; season with salt and pepper.
3. Serve soup topped with sour cream; garnish with fresh chives.
Serves 4
Ricotta and Rocket Cannelloni
2 spring onions, finely chopped 125g ricotta cheese
50g rocket or spinach leaves, blanched and roughly chopped
Fresh ground black pepper, to taste 2 tsp continental chopped parsley
1 fresh sheet lasagne 1 cup tomato pasta sauce
10g extra rocket for serving 20g shaved parmesan cheese for serving
Combine spring onions, ricotta and rocket or spinach leaves. Season to taste.
Cut lasagne into four. Cook sheets in a large pot of boiling water for 3 minutes or until tender, then refresh in cold water. Divide ricotta mixture evenly along the longest length of the sheet. Roll up to form a tube. Place I a 30cm x 18cm baking dish.
Pour tomato pasta sauce over cannelloni and bake at 180 degrees for 20 minutes or until heated through. Serve cannelloni topped with rocket and shaved Parmesan.
Serves 2 1 serve = 1 protein, 1 carbohydrate
ROASTED TOMATO CARROT SOUP
6 large ripe tomatoes 2 medium carrots, halved
salt and cracked black pepper to taste 2 teaspoons olive oil
1. Quarter tomatoes. Place tomatoes and carrots in a non-stick baking dish. Sprinkle with salt and pepper.
2. Cook in a moderate oven, 180oC, for about 45 minutes or until tomatoes are wrinkled; cool.
3. Heat oil in a large pan; add leek, garlic and paprika, cook stirring for about 5 minutes, or until soft. Add tomatoes, carrots and stock; simmer, covered, for 15 minutes. Cool slightly.
4. Blend soup, in batches, until smooth. Return to pan; stir over heat until hot. Stir in basil.
1/3 cup Thai sweet chilli sauce 2 tablespoons honey
1. Soak noodles in boiling water for 5 minutes; drain.
2. Spray a heated wok or pan with cooking oil; add onion and garlic, stir-fry until soft.
3. Add remaining vegetables; stir-fry for a few minutes or until just softened. Add tofu, blended sauce and honey and noodles, toss until heated through.
Serves 4 1 serve = 1 protein, 2 carbohydrates
SCRAMBLED EGGS WITH TOMATO SALSA AND BACON
4 egg-whites 1/4 cup reduced-fat milk
1 tablespoon chopped fresh chives 2 teaspoons oil
1/3 cup reduced-fat cheese
TOMATO SALSA
1/2 small red onion, finely chopped 2 tomatoes, seeded, finely chopped
To make the sauce, combine teriyaki marinade, the sauces, garlic and ginger in a bowl and set aside.
Heat oil in a wok over high heat. Add onion and cook for about 30 seconds. Add carrot, mushroom and corn, and stir-fry for 1 minute. Add bean sprouts and baby spinach and continue cooking for about 30 seconds until spinach begins to wilt.
Stir in sauce, lime juice and honey, and cook for long enough to just heat the sauce through.
Vegetarian biryani
Ingredients (serves 6) 1 serve = 2 carbohydrate
1 tablespoon vegetable oil 1 brown onion, halved, thinly sliced
3 cups vegetable stock 175g baby green beans, trimmed
200g cauliflower, cut into florets 100g button mushrooms, halved
1/2 cup fresh coriander leaves 2 tablespoons flaked almonds, toasted
1/4 cup low-fat yoghurt
Method
Heat oil in a large, heavy-based saucepan over medium heat. Cook onion and garlic for 3 to 5 minutes or until onion is soft. Add cinnamon, cardamom, cumin and chilli. Cook for 30 seconds or until fragrant.
Add rice. Stir to coat. Add stock, beans, cauliflower and mushrooms. Bring to the boil. Reduce heat to medium-low. Simmer, covered, for 12 minutes or until liquid is absorbed. Remove from heat. Stand, covered, for 10 minutes or until rice is tender. Remove cinnamon stick.
Top biryani with coriander and almonds. Serve with yoghurt.
Wild Rice Salad
Serves 4 1 serve = 1 carbohydrate
250g wild rice
60g peeled pistachio
150g soft dried apricot, soaked in hot water for 5 minutes
1 small bunch of mint, leaves picked
1 small bunch of rocket
3 spring onions, roughly chopped
Zest and juice of 1 lemon
2 tbsp olive oil
1 large clove of garlic, crushed
Sea salt and freshly ground black pepper
Place the rice in a large pot and cover with water, bring to the boil then reduce the heat and cook for 30-40 minutes, depending on the variety, or until the rice is cooked aldente. Drain and rinse under cold water.
While the rice is cooking, roast the pistachio in a dry pan over a medium heat for 8-10 minutes. Coarsely chop them with a large knife. Drain the apricot and coarsely chop them too.
In a bowl mix the rice, apricots and pistachios. Add the rest of the ingredients, toss well and season with salt and pepper to taste.
Veggie Surprise
1 brown onion diced 2 Tblsp olive oil
2 large potatoes, peeled and diced 2 carrots, diced
2 cloves garlic, crushed 1 cup diced pumpkin
1 cup diced sweet potato 1 zucchini, sliced
1 head of broccoli cut into florets ½ med head of cauliflower roughly cut
2 cups chicken/veg stock 1 bay leaf
2 Tblsp tomato paste 1 tsp oregano
½ cup low fat tasty cheese 2 Tblsp parsley
In a large saucepan cook onion in olive oil for 3-4 minutes until soft. Add remaining ingredients except cheese and parsley. Simmer over low heat for 30-40 minutes, or cook covered in moderate oven (180 degrees) for 45 minutes.
Remove bay leaf, spoon into vegetable serving bowls and top with tasty cheese and chopped parsley.
Serves 4 1 serve = 1 protein, 1 carbohydrate
Moroccan chickpea soup
Ingredients
2 teaspoons olive oil 1 onion, finely chopped
1 large carrot, peeled, diced 2 sticks celery, trimmed, diced
2 x 400g cans chickpeas, rinsed, drained 400g can chopped tomatoes
2 cups salt-reduced vegetable stock (or chicken stock) and 1 cup water
black pepper, to season low-fat yoghurt, to serve (optional)
coriander leaves, to garnish
Instructions
Heat oil in a large heavy-based saucepan over a medium heat. Add onion, carrot and celery. Cook, stirring, for 5-6 minutes or until vegetables are soft. Add garlic and seasoning. Cook for 1 minute.
Add chickpeas, tomatoes and stock. Bring to the boil. Reduce heat to low, partially cover and simmer for 15 minutes. Set aside to cool slightly.
Place half the soup in a blender. Blend until smooth. Return to pan with remaining soup. Place over a medium heat, season with pepper and warm through. Ladle into bowls, top with a dollop of yoghurt (if using) and garnish with coriander.
RICOTTA TOPPING
200g ricotta cheese ¼ cup icing sugar
½ cup low-fat mango-flavoured yoghurt 1 passionfruit
1. Combine pineapple, kiwi fruit, mangoes, peaches, plums and strawberries in a large bowl. Add passionfruit pulp; stir gently. Cover; refrigerate until serving.
2. RICOTTA TOPPING. Combine ricotta cheese, icing sugar, yoghurt and passionfruit pulp in a bowl; mix well.
3. Serve fruit salad with Ricotta Topping.
SERVES 4.
Roast Pumpkin and Goat’s Cheese Salad
750g peeled pumpkin, diced Vegetable oil spray
1 Tblsp olive oil 2 large onions, halved and thinly sliced
1 Tblsp brown sugar 2 Tblsp balsamic vinegar
Freshly ground black pepper 1 head butter lettuce
120g fresh goats’ cheese crumbled
Preheat oven to 200 degrees centigrade. Place pumpkin in a roasting dish and spray with vegetable oil spray. Roast for 30 minutes, until soft and golden.
Meanwhile, heat olive oil in a non-stick pan. Cook onion over medium heat for 3-5 minutes. Add brown sugar, balsamic vinegar and pepper. Cook until brown and syrupy.
Place lettuce leaves on plate. Top with the pumpkin, caramelised onions and goat’s cheese.
250 grams asparagus, sliced 350 grams green beans, sliced
3 medium carrots, sliced 1 tablespoon olive oil
2 cloves garlic crushed 1 tablespoon fresh thyme
1 teaspoon cracked black pepper 375 grams firm tofu, cubed
2 medium onions, sliced 250 grams button mushrooms, sliced
½ cup dry white wine 1 vegetable stock cube
3 teaspoons corn flour 1 cup water
¼ cup grated parmesan cheese
Add cauliflower, broccoli, asparagus, beans and carrots t large pan of boiling water; boil, uncovered, 2 minutes, drain. Rinse under cold water; drain.
Heat oil in wok or large non-stick pan; stir fry garlic, thyme, pepper, tofu until tofu is browned lightly, remove from pan.
Add onions and mushrooms to same pan; stir-fry until onions are soft. Stir in vegetable mixture, wine, crumbled sock cube and blended cornflour and wate; stir over heat until mixture boils and thickens. Stir in tofu; serve sprinkled with cheese.
Serves 4 1 serve = 1 protein
Vegetable Fried Rice
You will need to cook about 1/3 cup long grain rice for this recipe.
Combine garlic, ginger and the water in wok or large non-stick frying pan; cook over heat until ginger is soft. Add carrot, capsicum and zucchini; cook for 5 minutes. Stir in remaining ingredients; stir over heat until heated through.
2 tomatoes, seeded, chopped ¼ cup chopped fresh mint
½ cup plain low-fat yoghurt
1. Heat oil in a large non-stick pan; add mushrooms, spring onions and garlic, cook, stirring, until mushrooms are soft. Add zucchini, cook, stirring for a further 2 minutes. 2. Stir in stock; bring to boil. Remove from heat. Stir in couscous; stand, covered, for 5 minutes. Season with salt and pepper. Use a fork to gently stir in tomatoes.
3. Serve couscous topped with combined mint and yoghurt.
Serves 4 1 serve = 2 carbohydrates
WARM VEGETABLE SALAD
300g pumpkin, peeled, chopped 2 medium carrots, chopped
1 red capsicum, chopped 1 small fennel bulb, quartered
1 red onion, cut in wedges 3 zucchini, cut in half
DRESSING
1/3 cup balsamic vinegar 1 tablespoon brown sugar
¼ cup vegetable stock 1 tablespoon oil
salt and pepper to taste 1 tablespoon chopped fresh rosemary
1. Dressing. Combine all ingredients in a bowl; mix well.
2. Place vegetables in a baking dish; pour Dressing over top.
3. Cook, uncovered, in a moderately hot oven, 190oC, for about 40 minutes, turning vegetables occasionally, or until tender and browned.
Serves 4 1 serve = 1 protein
Watercress soup
Ingredients (serves 6) 1 serve = 1 carbohydrate
100g unsalted butter 1 onion, sliced
1 leek, sliced 500g potatoes peeled, chopped
350g watercress, leaves picked 1L chicken or vegetable stock or water
300ml buttermilk
Method
Place the butter in a large saucepan over low heat. When melted, add the onion and leek and cook for 2-3 minutes or until softened. Add the potato, half the watercress and the stock. Increase heat and bring to the boil, then reduce heat to low and simmer for about 20 minutes or until the potato is softened. Cool slightly, then stir the buttermilk and remaining watercress into the soup. Blend in batches until smooth, and season well with salt and pepper. The soup can be reheated gently and served drizzled with a little extra buttermilk, or chilled and garnished with small cubes of ice.
Heat the oil in a large wok over high heat until just smoking. Add the ginger and garlic, and stir-fry for 1 minute or until aromatic. Add the carrot and sugar snap peas, and stir-fry for 2 minutes or until sugar snap peas are bright green and tender crisp. Add the green shallot, choy sum, wombok, soy sauce and stock, and stir-fry for 1 minute or until choy sum and wombok just wilt. Remove from heat.
Divide vegetable mixture among serving plates. Serve immediately.
ZUCCHINI BEAN SALAD
2 medium zucchini, thinly sliced2 medium onions, thinly sliced
1. Place zucchini and onions in a colander; sprinkle evenly with salt. Cover with a clean dry tea-towel; stand for 2 hours. Rinse vegetables well under cold water; drain well.
2. Meanwhile, add pasta to a large pan of boiling water; boil, uncovered, until tender; drain well.
3. Combine sugar, vinegar, seeds and turmeric in a pan, stir until boiling. Then simmer, uncovered, for 3 minutes.
4. Stir in zucchini and onions, pasta, beans, celery and capsicums; simmer, uncovered, for a further 2 minutes. Pour mixture into a large bowl; refrigerate until serving.
400g lean beef rump steak, excess fat removed, thinly sliced across the grain
200g broccoli, cut into small florets
2 medium zucchini, cut into thick sticks
150g green beans, topped, diagonally sliced
1 tbs water
2 tbs hoisin sauce (Ayam brand)
2 tbs soy sauce
Method
Place the noodles in a large heat-resistant bowl and cover with boiling water. Stand for 5 minutes and then drain well. Set aside.
Meanwhile, heat 1/2 the olive oil in a large wok over high heat. Add the beef and stir-fry for 2-3 minutes or until just cooked. Remove from the wok and set aside.
Add the remaining olive oil and reduce heat to medium-high. Add the broccoli, zucchini and beans. Stir-fry for 2 minutes. Add the noodles and water. Cover and cook, tossing occasionally, for 1-2 minutes or until the vegetables are tender but crisp.
Return beef to the wok with the hoisin sauce and soy sauce. Toss until well combined and heated through. Serve immediately
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.
1. Combine beef, ginger, garlic, breadcrumbs, sauce, oil, egg and coriander; mix well. Cover; refrigerate for 1 hour.
2. Roll level tablespoons of mixture into balls. Spray a heated non-stick fry pan with oil; add pork balls, in batches. Cook, turning frequently, until browned and cooked through.
3. Plum Sauce. Combine sauce and stock in a small bowl; mix well.
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.
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 Fillets with Spiced Honey Sauce
1 medium carrot
4 green shallots
100grams green beans
Oil spray
4 small beef eye fillet steaks (300 grams)
Spiced Honey Sauce
10 grams butter
½ teaspoon grated fresh ginger
1-teaspoon honey
2 teaspoons light soy sauce
2 teaspoons Worcestershire sauce
1 Tablespoon water
Cut carrot into thin 10 cm strips. Cut shallots and beans into 10 cm lengths. Boil, steam or microwave vegetables until just tender, drain.
Spray non-stick pan, add steaks, cook until tender and done as desired. Serve steaks with vegetables, drizzled with spiced honey sauce.
Spiced Honey Sauce: Heat butter in pan, add ginger, cook, stirring, about 1 minute or until aromatic. Add honey, sauces and water, stir over heat until boiling.
Serves 2 1 serve = 1 protein
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 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.
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.
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.
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.
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.
Char siu beef with broccolini
Ingredients
100g thin rice noodles
1 tbs sunflower oil
2 garlic cloves, chopped
400g beef mince
2cm piece ginger, grated
1/4 cup (60ml) Chinese rice wine (shaohsing)(see note)
1/4 cup (60ml) char siu sauce (Chinese barbecue sauce)(see note)
Cook noodles according to packet instructions. Drain. Set aside.
Step 2
Meanwhile, heat oil in a large frypan or wok over high heat. Add the garlic, beef and ginger, then cook, breaking up the beef with a wooden spoon, for 3-4 minutes until the beef is browned. Add the rice wine and char sui sauce, then simmer for 1 minute. Add the broccolini and stir until warmed through.
Step 3
Divide the noodles among plates and top with the beef mixture. Garnish with peanuts, chilli and coriander, then serve.
Serves 4 1 serve = 1 protein, 1 carbohydrate
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. 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
CHILLI LAMB STIR-FRY
2 teaspoons sesame oil
500g trim lamb strips
1 medium red capsicum, deseeded, sliced thinly
2 fresh long red chillies, seeded, thinly sliced
1 tablespoon grated fresh ginger
2 cloves garlic, crushed
2 bunches bok choy, trimmed, roughly chopped
1/4 cup soy sauce
1 tablespoon oyster sauce
2 spring onions, thinly sliced
fresh herbs to garnish
1. Heat oil in a wok or large pan. Add lamb, in batches, stir-fry until lightly browned. Remove lamb; add capsicum, chillies, ginger and garlic to wok, stir-fry until capsicum is tender.
2. Return lamb to wok with bok choy and sauces; stir-fry until bok choy is just wilted.
3. Serve stir-fry sprinkled with spring onions.
SERVES 4 1 serve = 1 protein
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 STIR-FRY
2 teaspoons oil400g beef strips
2 medium onions, thickly sliced1 clove garlic, crushed
2 tspoons finely grated fresh ginger1 small red chilli, seeded, thinly sliced
1. Heat half of the oil in a wok or large pan; add beef, in batches, stir-fry until well browned. Remove from wok.
2. Heat remaining oil in same wok or pan; add onions, garlic, ginger and chilli, stir-fry until onions are soft. Add paste; stir-fry until fragrant.
3. Return beef to wok with combined sauces, cornflour and stock; stir-fry until sauce boils and thickens and beef is hot. Stir in sprouts.
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.
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.
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
LAMB WITH VEGETABLES
500g lamb fillets 1 clove garlic, crushed
2 tablespoons lemon juice 1-tablespoon grain mustard
2 small zucchini, halved lengthways 1 medium onion, sliced
1 medium red capsicum, quartered Extra 6 whole garlic cloves
Cooking oil spray Salt to taste
1. Combine lamb, garlic, juice and mustard in a large bowl, Cover; refrigerate for several hours or overnight.
2. Place rosemary sprigs, potatoes, zucchini, onion, capsicum and extra garlic in a large baking dish. Spray with cooking oil; season with salt.
3. Cook in a hot oven, 200oC, for about 40 minutes, turning occasionally, until browned and slightly crisp.
4. Cook lamb in an oiled grill pan, on all sides, until browned and tender. Stand for 5 minutes before slicing.
5. Serve lamb over vegetable mixture.
Serves 4 1 serve = 1 protein
LOW-FAT TURKEY BOLOGNAISE
1/2 cup chicken stock1 medium onion, finely chopped
1 medium carrot, finely chopped2 sticks celery, finely chopped
2 cloves garlic, crushed400g turkey mince
1 x 500ml bottle tomato pasta sauce2 tablespoons chopped fresh parsley
100g small pasta1 tablespoon grated parmesan cheese
1. Heat ¼ of the stock a large non-stick pan, add onion, carrot, celery and garlic; cook, stirring, over low heat until vegetables are soft.
2. Add turkey; cook, stirring, until changed ion colour.
3. Add remaining stock and sauce; bring to boil, simmer, uncovered, for about 20 minutes, or until sauce is thickened. Stir in parsley.
4. Meanwhile, add pasta to a large pan of boiling water, boil, uncovered, until just tender; drain well.
5. Toss pasta through turkey sauce, sprinkle with cheese.
SERVES 4 1 serve = 1 protein, 2 carbohydrates
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.
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.
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.
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
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
MUSHROOM STEAKS
1 tablespoon grain mustard
4 x 12g 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
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
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.
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.
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
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.
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 and Aioli Sandwiches
8 thin beef fillet steaks (800grams)
4 large egg tomatoes, halved
1 Tablespoon olive oil
½ cup low fat mayonnaise
1 teaspoon bottled crushed garlic
4 slices ciabatta (wood fired Italian white bread with crisp crust)
1-tablespoon fresh basil
1-tablespoon balsamic vinegar
100g mesclun
Cook beef on heated oiled grill plate (or barbecue) until browned on both sides and cooked as desired.
Meanwhile place tomatoes, cut-side up, on grill tray, drizzle with oil. Grill 10 minutes or until softened.
Combine mayonnaise and garlic in bowl.
Toast bread, spread with mayonnaise mixture (aioli); top with steaks and tomatoes, sprinkle with basil and vinegar. Serve with mesclun.
Serves 4
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.
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.
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
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. 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
VEAL RISSOLES
400g veal mince 1 small onion, finely chopped
1 medium carrot, grated 1 medium zucchini, grated
½ teaspoon dried thyme 1 teaspoon crushed garlic
1 egg, lightly beaten plain flour
15g butter 2 teaspoons oil
1. Combine mince, onion, zucchini, thyme, garlic and egg in a bowl; mix well. Divide mixture into 8 portions; roll into balls, flatten into rissole shapes. Toss rissoles in flour; shake away excess flour.
2. Heat butter and oil in a medium frying pan over medium heat. Add rissoles, cook for about 8 minutes on each side, turning several times, until cooked through. Drain on absorbent paper.
Preheat oven to 200°C. Place the almonds in a food processor and process until finely chopped (a little rougher than the texture of almond meal).
Transfer to a clean bowl and add the lime rind, dill, butter, salt and cracked black pepper, mixing with your fingers until crumbly and just combined.
Place the fish on a baking tray lined with non-stick baking paper. Top with the almond mixture, pressing to help the mixture stick to the fish. Bake for 12-15 minutes or until golden and cooked through. Serve with salad leaves and lime wedges.
Notes
We used blue eye cod for this recipe, but any firm white fish such as barramundi, ling or perch can be used.
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
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.
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
Baked Trout with Onion and Artichokes
2 rainbow trout
6 artichoke hearts, drained, halve
1 small red Spanish onion, sliced
½ teaspoon fresh coriander chopped
½ teaspoon chopped fresh dill
1 tablespoon lemon juice
10 grams butter chopped
¼ teaspoon ground black peppercorns
Place each fish in centre of piece of greased foil. Sprinkle fish with remaining ingredients. Fold foil around fish to form parcels, seal edges firmly; place parcels on oven tray. Bake in moderate oven about 30 minutes or until fish are tender.
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.
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
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.
2 medium carrots 2 medium red capsicums, sliced thinly
1 medium yellow capsicum, sliced thinly 1 small red onion, sliced thinly
Combine chilli sauce, 2 teaspoons of the juice and coriander in small bowl.
Combine remaining juice in large bowl with tuna, rind, Thai chilli and garlic. Cover, refrigerate, 1 hour.
Meanwhile cut zucchini and carrots into very thin slices, cut slices into matchstick-sized pieces.
Drain tuna; cook, in batches, on heated lightly oiled grill plate or bbq until browned both sides and cooked as desired.
Meanwhile, heat oiled wok or large non-stick frying pan; cook 1 tablespoon of the chilli sauce mixture, zucchini, carrot, capsicums and onion, in batches, until vegetables are just tender.
Serve tuna on vegetables; drizzle with remaining chilli sauce mixture.
Serves 6 1 serve = 1 protein
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
Crisp lemon fish
Packed with protein, this recipe for crisp lemon fish makes a quick, low-fat, not to mention easy, family meal. Serves 4 1 serve = 1 protein
Ingredients
1/3 cup flat-leaf parsley leaves
1 cup fine semolina
2 large lemons, rind finely grated
800g flathead fillets, skin removed
1 red onion, halved, sliced
olive oil cooking spray
4 tomatoes, cut into 1cm cubes
1 tablespoon balsamic vinegar
lemon wedges, to serve
Method
Step 1
Preheat a barbecue plate on medium heat. Finely chop 1 tablespoon parsley leaves. Combine chopped parsley, semolina and 1 tablespoon lemon rind in a shallow dish. Coat each fish fillet in semolina mixture.
Step 2
Place onion in a microwave-safe bowl. Microwave, uncovered, on HIGH (100%) for 1 to 1 1/2 minutes or until soft. Lightly spray onions with oil. Spoon onto barbecue plate and cook for 4 to 5 minutes or until light golden. Transfer to a bowl.
Step 3
Lightly spray both sides of fish fillets with oil. Cook on barbecue plate for 3 to 5 minutes each side or until golden and cooked through.
Step 4
Add tomatoes and remaining parsley leaves to onion. Drizzle with vinegar and season with salt and pepper. Toss to combine. Place fish on plates. Serve with tomato salad and lemon.
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.
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 HERB CRUMBLE
4 x 150g white fish fillets 1 cup stale wholemeal breadcrumbs
2 tablespoons lemon juice 2 tablespoons chopped fresh parsley
1. Remove skin and bones from fish. Place fish on a lightly oiled oven tray. Cook under a hot grill for a 5 minutes.
2. Turn fish over; sprinkle with combined breadcrumbs, juice, herbs, cheese and salt and pepper. Lightly spray with cooking oil.
3. Return fish to grill; cook for about 5 minutes or until lightly browned.
Serves 4 1 serve = 1 protein
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.
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.
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
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
LEMON GINGER FISH FILLETS
1 teaspoon sesame oil
2 tablespoons finely sliced fresh ginger
6 spring onions, finely chopped
2 cloves garlic, crushed
1 tablespoon caster sugar
1/4 cup rice vinegar
1 teaspoon finely grated lime rind
2 tablespoons lime juice
2 tablespoons fish sauce
4 x 150g firm white fish fillets
1. Combine oil, ginger, spring onions, garlic, sugar, vinegar, rind, juice and sauce in a small bowl; mix well.
2. Place fillets in a single layer, in a shallow dish; pour over ginger mixture. Cover; refrigerate for 1 hour.
3. Place each fillet onto a large sheet of lightly greased foil; top with ginger mixture. Fold in edges of foil across the top to enclose fish; place on an oven tray.
4. Cook in a moderately hot oven, 190oC, for about 20 minutes or until cooked through. Serve fish drizzled with juices from parcels.
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.
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.
Preheat oven to 220C. Line an oven tray with baking paper. Whisk curry paste and oil in a small bowl.
Step 2
Place fish, skin-side down, on tray and brush with paste mixture. Season with salt and pepper. Bake for 15 minutes or until just cooked. Rest for 5 minutes.
Step 3
Meanwhile, blanch the beans in a saucepan of boiling salted water for 1 1/2 minutes or until slightly softened. Drain, refresh in iced water, then drain again.
Step 4
Heat butter in a large, heavy-based frying pan over high heat. Add mushrooms and garlic, then stir-fry for 3 minutes. Add beans, capsicum, lime juice and sugar, then stir-fry for a further 2 minutes or until mushrooms are tender.
Step 5
Divide stir-fry among plates and top with fish. Serve with yoghurt, if using.
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
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.
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.
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.
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
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
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.
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.
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.
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.
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.
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)
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
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
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
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
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
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
Whiting with lemon dill sauce
Ingredients 1 serve = 1 protein
20g butter
2 lemons, cut into wedges
4 (about 600g) firm white fish fillets (such as whiting or bream)
4 green shallots, ends trimmed, thinly sliced
2 tbs drained capers, chopped
2 tbs chopped fresh dill
2 1/2 tbs fresh lemon juice
1 bunch rocket, ends trimmed, washed, dried
4 red radishes, thinly sliced
2 tsp extra virgin olive oil
Method
Step 1
Melt 5g of the butter in a non-stick frying pan over medium-high heat until foaming. Add the lemon wedges and cook for 1-2 minutes each side or until caramelised. Transfer to a plate.
Step 2
Season both sides of the fish with salt and pepper. Add to the pan and cook for 2-3 minutes each side or until the flesh flakes easily when tested with a fork. Transfer to a plate and cover with foil to keep warm.
Step 3
Reduce heat to medium. Melt the remaining butter in pan until foaming. Add the shallot and capers and cook, stirring, for 1 minute or until shallot softens. Add the dill and 2 tbs of the lemon juice and stir until heated though.
Step 4
Meanwhile, combine the rocket and radish in a medium bowl. Drizzle over the oil and remaining lemon juice and gently toss to combine.
Step 5
Divide the fish among serving plates. Top with the caper mixture and serve with lemon wedges, rocket salad and crusty bread, if desired.
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)
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 180ºC. 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.
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.
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 200ºC. 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. 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.
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
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.
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.
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.
ASPARAGUS CHICKEN SALAD
4 x 50g pita pocketsolive oil spray
1 teaspoon lemon pepper seasoning200g green beans, halved
2 bunches asparagus, coarsely chopped1/3 cup frozen green peas
1 small red onion, thinly sliced1 cup firmly packed parsley leaves
1/2 cup semi-dried tomatoes, sliced1/4 cup fat free Italian dressing
2 tablespoons olive oil500g chicken tenderloins
1. Split bread in half horizontally. Spray cut-side lightly with oil; sprinkle evenly with seasoning. Place in a single layer onto oven trays.
3. Cook in a hot oven, 200oC, for about 10 minutes, or until crisp.
4. Meanwhile, boil, steam or microwave beans, asparagus and peas separately until tender; drain. Rinse under cold water; drain well.
5. Combine beans, asparagus, peas, onion, parsley, tomatoes and dressing in a large bowl; toss until combined.
6. Cook chicken on a heated, oiled grill plate until browned all over and tender. Stand chicken for 5 minutes; slice thickly.
7. To serve, divide bread evenly among plates. Top with salad mixture then chicken.
SERVES 4 1 serve = 1 protein, 2 carbohydrates
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.
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
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 NOODLE SALAD
500g breast chicken fillets 1 teaspoon Chinese five spice
1 x 200g hokkien noodles 500g broccoli florets
1 medium red capsicum thinly sliced
115g packet fresh baby corn, halved lengthways
2 sticks celery, sliced 4 spring onions, sliced
DRESSING
1/2 cup honey soy dressing
1. Rub chicken fillets with five spice. Heat an oiled grill pan; add chicken, in a single layer, cook on both sides, until browned and cooked through. Remove from pan; cut into thin slices.
2. Place noodles in a bowl; cover with boiling water. Drain well.
3. Boil or steam broccoli until tender; drain well. Rinse under cold water; drain well.
4. Combine chicken, noodles, broccoli, capsicum, corn, celery and spring onions in a large bowl. Add dressing; toss well.
1. Combine chicken, garlic, 1 teaspoon of the rind, half the dill and spring onions in a bowl. Using wet hands, shape chicken mixture into 8 rissoles. Cover; refrigerate for 30 minutes.
2. Add pasta to a large pan of boiling, salted water; boil, uncovered, until just tender; drain.
3. Cook capsicum on a heated, oiled grill pan until browned all over and tender. Stand for 5 minutes; slice thinly. Add rissoles to pan; cook on both sides until browned and cooked through.
4. Combine warm pasta, capsicum, oil, capers, rocket, juice and remaining rind, dill and spring onions in a bowl. Season with salt and pepper.
Peel onions and garlic, then thinly slice. Cut chicken thighs into thirds. Heat 1 tbs oil in a heavy-based casserole over medium heat. Add chicken and cook for 2 minutes each side or until browned. Transfer to a plate.
Return casserole to medium heat. Add onions, garlic and 1 tsp salt, and cook, stirring, for 5 minutes or until softened. Meanwhile, cut dates in half, remove seeds, then thinly slice. Add cumin, ground cinnamon and saffron, if using, to onion mixture and cook, stirring, for 1 minute or until fragrant. Return chicken to casserole with tomatoes, stock, cinnamon quill and half the dates. Bring to a simmer, then cook, partially covered with a lid, for 15 minutes or until the chicken is cooked through.
Meanwhile, fill a kettle and bring to the boil. Place couscous in a bowl. Pour over 400ml boiling water, stir to combine, then cover tightly with plastic wrap. Set aside for 10 minutes or until water is absorbed.
Heat remaining 1 tbs oil in a pan over medium heat. Add remaining dates and almonds, and cook, tossing, for 3 minutes or until almonds are toasted. Stir in the lemon juice and extra ground cinnamon.
Fluff couscous with a fork, then divide among plates with chicken. Tear leaves from coriander, then scatter over chicken with almond mixture to serve.
Chicken noodle soup
Ingredients (serves 4)
3 tsp extra virgin olive oil 1 brown onion, halved, coarsely chopped
50g (1/2 cup) short-cut angel-hair pasta (Vetta brand)
2 tsp fresh thyme leaves Pinch of salt
2 tbs coarsely chopped fresh continental parsley
Method
Heat the oil in a large saucepan over medium-high heat. Add the onion, carrot, celery, bay leaf, turmeric and peppercorns. Cook, stirring occasionally, for 10 minutes or until vegetables soften.
Add the chicken frames, water, thyme and parsley sprigs, and bring to the boil. Reduce heat to low and simmer, partially covered, for 1 hour. Transfer chicken frames to a heatproof bowl and set aside for 10 minutes to cool.
Strain the soup through a fine sieve into a large clean saucepan and discard vegetable mixture. Remove the chicken meat from the bones. Shred the chicken meat.
Bring the soup to a simmer over medium-high heat. Reduce heat to low and add the peas, extra carrot and pasta. Cook, uncovered, for 8 minutes or until pasta is al dente and carrot is tender.
Add the chicken meat and thyme, and stir to combine. Taste and season with salt. Ladle soup among serving bowls. Sprinkle with parsley and serve immediately.
Notes
Chicken frames are available from the poultry cabinet or deli of selected Woolworths stores.
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
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
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. 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.
1/2 small red capsicum, cut into thin strips 1 small zucchini, cut into thin strips
40g snow peas, topped
Method
Cook the rice following packet directions. Drain and keep warm. Heat 2 tsp of the oil in a wok or frying pan over high heat until hot. Add the chicken and stir- fry tossing frequently, for about 2-3 minutes or until just tender. Transfer chicken to a plate. Combine the soy sauce, chutney and water and set aside.
Heat the remaining 2 tsp of oil in wok over medium-high heat and stir-fry the capsicum, zucchini and snow peas for 3-5 minutes or until tender.
Add the soy sauce mixture to the wok with the chicken and toss over high heat until the sauce has thickened. Serve with the cooked rice.
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.
4 green onions, cut diagonally into 3cm lengths 1 long red chilli, deseeded, finely chopped
1 bunch choy sum, trimmed, chopped 2 tablespoons oyster sauce
1/3 cup unsalted roasted cashew nuts 1/2 cup basil leaves , torn
steamed basmati rice, to serve
Step 1
Heat a wok over high heat until hot. Add 2 teaspoons oil. Swirl to coat. Add half the chicken. Stir-fry for 2 to 3 minutes or until browned. Transfer to a bowl. Repeat with 2 teaspoons oil and remaining chicken strips.
Step 2
Add remaining 2 teaspoons oil to wok. Swirl to coat. Add garlic, ginger, onions and chilli. Stir-fry for 30 seconds. Add choy sum. Stir-fry for 1 minute or until bright green.
Step 3
Return chicken to wok with oyster sauce. Stir-fry for 1 minute or until combined. Stir through cashews and basil. Serve with steamed rice.
Serves 4 1 serve = 1 protein
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. 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.
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.
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.
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.
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).
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
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.
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
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.
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.
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
MOROCCAN CHICKEN CASSEROLE
500g skinless chicken thigh fillets
1-teaspoon olive oil
1 large onion, sliced
2 cloves garlic, crushed
2 teaspoons Moroccan seasoning
1-teaspoon ground turmeric
2 strips lemon rind
1 tablespoon lemon juice
1 x 400g can diced tomatoes
1 x 300g can chickpeas, rinsed, drained
2 tablespoons sliced black olives
Fresh herbs and lemon rind to garnish
1. Remove fat from chicken; cut chicken into large pieces. Heat oil in a large, non-stick pan; add chicken, in batches, cook until browned all over. Drain on absorbent paper.
2. Add onion, garlic, seasonings to same pan; cook, stirring, until onion is soft. Return chicken to pan with rind, juice and undrained tomatoes. Bring to boil; simmer, covered, for about 30 minutes, or until chicken is tender.
3. Stir in chickpeas and olives; simmer, uncovered, for about 10 minutes, or until sauce is slightly thickened.
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
Mustard and Rosemary Chicken with Artichokes
3 chicken breast fillets (500grams), sliced
Cooking oil spray
2 small red onions chopped roughly
1 clove garlic, crushed
½ teaspoon cracked black pepper
2 teaspoons cornflour
½ teaspoon chicken stock powder
½ cup water
¼ cup dry white wine
2 teaspoons seeded mustard
1 teaspoon Worcestershire sauce
400gram can artichoke hearts in brine, drained, quartered
2 teaspoons chopped rosemary
Cook chicken in batches, in heated oiled large pan, stirring, until browned both sides and almost cooked through. Add onions, garlic and pepper; cook, stirring until onions are soft.
Return chicken to same pan with blended cornflour, stock powder and water, wine, mustard and sauce; stir over heat until mixture boils and thickens slightly. Add artichokes and rosemary, stir until hot.
Serves 4 1 serve = 1 protein
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.
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.
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.
ROASTED PUMPKIN AND CHICKEN SALAD
olive oil spray 600g pumpkin, chopped
1/2 teaspoon cracked black pepper 1/2 teaspoon lemon herb seasoning
1/4 teaspoon dried oregano 4 x 100g chicken breast fillets
1. Lightly spray pumpkin with oil; place in a plastic bag with pepper and oregano. Shake bag until pumpkin is coated; then place onto a greased oven tray.
3. Cook in a moderately hot oven, 190oC, for about 25 minutes or until pumpkin is tender and lightly browned.
4. Cook chicken in a heated, lightly oiled grill pan, on both sides, until browned and tender.
5. Dressing. Combine all ingredients in a screw-top jar; shake well.
6. Combine pumpkin, spinach and dressing in a bowl; mix well.
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.
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.
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
Cook the rice following packet directions, adding the turmeric to the cooking water with the rice.
Meanwhile, combine the tandoori paste and 2 tablespoons of the yoghurt in a large bowl. Add the chicken and toss to coat. Thread onto 8 soaked bamboo skewers.
Heat a barbecue grill or chargrill on medium. Spray the chicken with oil. Cook, turning, for 8-10 minutes or until cooked to your liking.
Combine cumin, tomato, cucumber and remaining yoghurt in a bowl. Divide the rice and chicken skewers among serving plates. Top with coriander and serve with the raita
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)
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.
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.
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!
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.
Should I be worried about my cholesterol test? My results are cholesterol 7.9, triglycerides .7, HDL 2.63, LDL 4.9, but the chol/HDL ratio is only 3. My doctor is champing at the bit to put me on statins but I don’t know anybody who hasn’t had tiredness and muscle aches so I refuse to use them and I believe that the ratio is a better way to predict CDV?
Answer
Your bad cholesterol is too high and you should attempt to lower it. The action taken depends on whether you have a family history of heart disease. Another step I would take is a Heart scan, also known as coronary calcium scan. These provide pictures of your heart’s arteries (coronary arteries). Doctors use heart scans to look for calcium deposits in the coronary arteries that can narrow your arteries and increase your heart attack risk. Depending on all these factors would determine the action necessary.
I would tryto bring down your LDL by changes in your lifestyle initially – both diet and exercise. If this has no impact on your cholesterol then I would suggest drugs. With statins being hailed as the “drug of the century,” doctors are quick to diagnose them. Although statins are the most popular cholesterol-lowering drugs, there are other options. Many of these are used alone or in conjunction with statins. If medication combined with lifestyle changes doesn’t enable you to reach your LDL goal within three months, your doctor may consider starting you on a second drug to boost results. Combination therapy can help reverse or slow the advance of atherosclerosis and further decrease your risk of a heart attack or death. Also, since both drugs may be prescribed in lower doses than if you were taking either alone, your risk of side effects may decrease.
Question
How is G6PD deficiency diagnosed?
Answer
G6PD can be diagnosed by a blood test. It is hereditary so if one male in the family has it, the other males should be tested. G6PD deficiency is an inherited condition in which the body doesn’t have enough of the enzyme glucose-6-phosphate dehydrogenase, or G6PD, which helps red blood cells (RBCs) function normally. This deficiency can cause haemolytic anaemia, usually after exposure to certain medications, foods, or even infections.
Most people with G6PD deficiency don’t have any symptoms, while others develop symptoms of anaemia only after RBCs have been destroyed, a condition called haemolysis. In these cases, the symptoms disappear once the cause, or trigger, is removed. In rare cases, G6PD deficiency leads to chronic anaemia. Consequently if a person suffers from chronic anaemia they should be tested for G6PD.
With the right precautions, a person with G6PD deficiency can lead a healthy and active life.
Question
I have Polycystic ovaries and am struggling to lose weight. Can you explain and help please?
Answer
PCOS is a syndrome, not a disease, which means that there are a collection of symptoms that can manifest themselves. Difficulty in losing weight is one, and it is essential to try and maintain a good lifestyle to prevent the other symptoms from manifesting. One of the more common symptoms is insulin resistance. Another is sex hormone imbalances (excess testosterone, reversed levels of FSH and LH). Both of these things can cause weight issues, for different reasons, having both physical and psychological effects on appetite and blood sugar. You have to be fully committed to lose weight and it is a good idea to go and see a dietitian who specialises in this area. Often it is the psychological barrier to losing weight, despite the hormonal imbalances which don’t help – and this is why you need the guidance of a professional who can help you with guidelines and monitor your progress. Your body is so complex and you have to learn how to make healthier lifestyle choices..
If you do have insulin resistance, or full-blown diabetes, your doctor will have informed you. He might have put you on medication and you should be on a low-GI diet. It is mainly avoiding simple carbohydrates like white sugar, bread, pasta and rice, being careful not to eat processed products like biscuits cakes, chocolates and lollies. Portion sizes of all the foods you eat must be watched. Exercise is essential and should be done daily – preferably about an hour.
You should find that generally your symptoms from polycystic ovaries improve with weight loss.
Pregnancy might occur without medical intervention – you should discuss this with your doctor. Women with Polycystic Ovarian Syndrome often do not menstruate regularly, but I with weight loss this often changes. Some women get put on birth control pills to regulate their menstrual cycle.
Losing weight really lessens the symptoms of PCOS. Many women are able to get pregnant without medical intervention after losing weight. Weight loss often regulates insulin resistance and hormone imbalance.
Question
What effects can Type 2 diabetes have on the body?
Answer
People with Type 1 or Type 2 diabetes are at a much higher risk than the general population for damage to the eyes, kidney, nerves, and blood vessels. Because of these serious risk factors, it is recommended to have regular screening for early signs of damage. Many of these side effects can be delayed or avoided altogether through careful blood sugar control. In addition, a recent study has found that lowering blood sugar levels also lowers treatment costs for people with Type 2 diabetes.
Eye Damage
Diabetic eye disease starts when blood vessels in the back of the eye (the retina) balloon out into pouches. Although this stage — called non proliferative retinopathy — generally does not affect vision, it can progress to a more serious form called proliferative retinopathy. This occurs when damaged blood vessels close off and new, weaker vessels take their place. These new vessels can leak blood, which blocks vision. They can also cause scar tissue to grow and distort the retina.Because the retina can be irreversibly damaged before you notice any change in vision, and because retinopathy can be effectively treated with lasers to minimize vision loss, the Diabetes Association recommends screening for retinopathy yearly.
Kidney Disease
Kidney disease starts when the blood vessels in the kidney become leaky. These leaky vessels allow protein from the blood to be excreted with urine. (It’s this protein that doctors detect when they test for kidney function.) Eventually, some vessels collapse and place more pressure on those that remain. Under this increased load, the remaining blood vessels are also damaged and the kidney may fail. If the disease progresses to this point, a person may have to go on dialysis — where a machine performs the role of the kidney — or receive a kidney transplant.Because of the serious consequences of kidney disease, the Diabetes Association recommends screening for protein in the urine every year starting at the time of diagnosis, or five years after the diagnosis in Type 2 diabetics.
Heart and Blood Vessel Disease
High blood sugar damages blood vessels and can lead to blockage. In the heart, this blockage can cause heart attacks. In fact, people with diabetes have two to four times the risk of developing heart disease or stroke than the general population. Blocked vessels in the legs can cause pain and can also impair circulation. With poor circulation, small cuts or infections are less likely to heal. Eventually, 0.6 percent of all diabetics have lower limb amputations because of damage to the feet or lower legs.
Nerve Disease
In diabetes, the nerves that become damaged are the ones that allow you to sense temperature, pressure, texture, or pain on your skin. In most people with diabetes, nerve disease (neuropathy) affects the feet and lower legs, causing numbness or tingling. The real problem arises when numbness allows injuries to the foot to go unnoticed. For this reason, the Diabetes Association recommends that all people with diabetes have a thorough foot exam every year.
Question
I have been carrying the last 3kg I want to lose, for 4 years now. I have tried every diet or eating plan you could think of. The weight is around my stomach. The rest of me is fine. I walk nearly every day, I eat well but this weight will not budge. All I want is a flat stomach. I also do 100 sit-ups every second night before I go to bed.
Answer
It is necessary to reassess the quantities you are consuming. Losing weight is an equation of how many calories you eat, and the number body uses as energy. Your intake may be well balanced but your portion sizes may be too large. Perhaps you should increase the intensity or duration of your exercise routine. Genetically you may be predisposed to carry your excess weight abdominally, so when you lose these 3kg your stomach will be “flatter”.
Question
I have been dieting on/off for 10 years (I am 31) as a result I think my metabolic rate is very slow despite the fact I do exercise. How can I verify this is the case? How can I rectify it?
Answer
Yoyo dieting can result in it becoming more difficult to lose weight, however, this is not irreversible. You must start eating consistently and get off the dieting merry-go-round. Eating six small meals a day and exercising regularly will result in you losing weight. You might want to consult your doctor to investigate whether you have anything metabolically wrong (eg. Thyroid under active, iron deficiency). Forget the word “diet”, and start accepting that eating everything is normal, provided your portion sizes remain small. Exercise speeds up the metabolic rate, and it doesn’t stop when you cease moving. Daily exercise and careful eating will remove those excess kilos!!
Question
I am always trying to lose weight and have just read a book on food combining. What do you think of this diet? I am so desperate to “shrink” that I will try anything. I don’t understand it, but they give menus that I can follow. Can you explain how it works and if you think it is healthy or not?
Answer
The concept behind food combining diets is that proteins require acids to digest and carbohydrates require alkali, so mixing the two creates incorrect digestion – and one of the consequences is obesity. Should you subscribe to this diet, you can say good-bye to toasted cheese sandwiches, meat and potatoes, lamb curry and rice and spaghetti bolognaise. The notion that starch foods need an alkaline solution while protein needs an acid one is rubbish. The stomach is an acid environment and has a pH of 1; so all foods entering the stomach experience this intense acid. In addition, there is hardly a single food that is pure protein or pure carbohydrate. Most foods, whether they classify them as carbohydrates, proteins or fats, are a combination. Breads, all grains and cereal foods, legumes, nuts and milk contain protein and carbohydrate within the same food. This diet is not at all recommended; it carries a high risk of you becoming nutrient deficient. We should be combining foods rather than separating them. The body is perfectly equipped to cope with such mixtures. In addition, if you are participating in sport, it may provide insufficient energy.
Is there something unique about high fructose corn syrup (HFCS) that could lead to weight gain or health problems? Does your body really know the difference between corn syrup, sugar and other sweeteners? That may depend on who you ask. Some people think it’s different and prefer to avoid it. Others say that it’s no different than other sugars, but we should be limiting our intake of all sugars anyway. So either way, most people think it’s good to cut back on all sweeteners, regardless of type.
I once believed that HFCS was different, and therefore a key player in the obesity crisis. But after reviewing the published, peer-reviewed scientific research on HFCS, today my view is different. Read on to find out whether high fructose corn syrup deserves its bad rap and how it really compares with regular sugar.
What is High Fructose Corn Syrup? High fructose corn syrup (HFCS) is a calorie-providing sweetener used to sweeten foods and beverages, particularly processed and store-bought foods. It is made by an enzymatic process from glucose syrup that is derived from corn. A relatively new food ingredient, it was first produced in Japan in the late 1960s. HFCS is a desirable food ingredient for food manufacturers because it is equally as sweet as table sugar, blends well with other foods, helps foods to maintain a longer shelf life, and is less expensive than other sweeteners. It can be found in a variety of food products including soft drinks, salad dressings, tomato sauce, jams, sauces, ice cream and even bread.
There are two types of high fructose corn syrup found in foods today:
HFCS-55 (the main form used in soft drinks) contains 55% fructose and 45% glucose.
HFCS-42 (the main form used in canned fruit in syrup, ice cream, desserts, and baked goods) contains 42% fructose and 58% glucose.
Sugar & High Fructose Corn Syrup
Table sugar (also called sucrose) and HFCS both consist of two simple sugars: fructose and glucose. The proportion of fructose and glucose in HFCS is basically the same ratio as table sugar, which is made of 50% fructose and 50% glucose. Both sweeteners contain the same number of calories (4 calories per gram).
But the fructose and glucose in table sugar are chemically bonded together, and the body must first digest sugar to break these bonds before the body can absorb the fructose and glucose into the bloodstream. In contrast, the fructose and glucose found in HFCS are merely blended together, which means it doesn’t need to be digested before it is metabolized and absorbed into the bloodstream. Because of this, theories abound that HFCS has a greater impact on blood glucose levels than regular sugar (sucrose). However, research has shown that there are no significant differences between HFCS and sugar (sucrose) when it comes to the production of insulin, leptin (a hormone that regulates body weight and metabolism), ghrelin (the “hunger” hormone), or the changes in blood glucose levels. In addition, satiety studies done on HFCS and sugar (sucrose) have found no difference in appetite regulation, feelings of fullness, or short-term energy intake. How can that be?
Well, the body digests table sugar very rapidly, too. And both HFCS and table sugar (sucrose) enter the bloodstream as glucose and fructose—the metabolism of which is identical. There is no significant difference in the overall rate of absorption between table sugar and HFCS, which explains why these two sweeteners have virtually the same effects on the body.
HFCS and Obesity
HFCS hit the food industry in the late 1970s, right when the waistlines of many began to expand. During this time, many diet and activity factors where changing in society. It is a well-researched fact that the current obesity crisis is very much a multi-faceted problem. A great deal of research on HFCS and obesity has been done. It has been publicly stated that, to date, there is nothing unique about HFCS that causes obesity. It does not appear to contribute more to obesity than any other type of caloric sweetener. But Is It Natural?
High fructose corn syrup has received a lot of blame and bad press lately. Recent marketing campaigns have tried to improve the reputation of high fructose corn syrup, calling it “natural” among other things. However, it’s important to note that the word “natural” doesn’t mean much. Let’s face it: Neither table sugar nor HFCS would exist without human interaction and processing. You cannot just go to a field and squeeze corn syrup out of corn or sugar out of sugar beets or sugarcane. “Natural” or not, too much sweet stuff can’t be good for you—even if it comes from what you might think of as natural sweeteners like honey, agave syrup (which is also highly refined and actually higher in fructose than HFCS) or raw sugar.
What about Fructose?
Much of the research cited to demonize HFCS is done specifically on fructose. But as we’ve already learned, fructose is just one component of HFCS, and it is found in table sugar and other sweeteners, too. Fructose also occurs naturally in fresh, whole fruits. So when a study comes out saying that increased “fructose” consumption leads to health problems, weight gain, cancer or other problems, that doesn’t mean that those findings can be applied specifically to HFCS—or to any other fructose-containing food or sweetener. Put simply, what happens in a lab or in animal tests cannot be applied to humans, and definitely doesn’t imply you’d have the same outcome (weight gain, cancer, etc.) by consuming other foods or sweeteners of which fructose is a component.
There is some emerging research showing that high intakes of fructose can lead to a host of health problems. But who consumes that much pure fructose—and all by itself? Does this mean we should avoid fruit? Honey? All things that contain any amount of fructose? Clearly more research needs to be done in this area, but the bottom line remains: We should all be eating fewer sweets, regardless of the source of sweetness.
It’s important that we be wise consumers of health information and read studies like this critically, asking important questions, and making sure not to apply a small lab study to other real-world scenarios that might not fit .
What This Means for You My position as a registered dietitian, has always been that we are eating too much of the sweet stuff, no matter what the source. When it’s added to your morning coffee, hidden in your can of drink, or baked into your chocolate brownie, sweetened foods are everywhere. The typical Australian over the age of two consumes more than 300 calories daily from sugar and other caloric sweeteners (including HFCS). That’s 19 teaspoons of sweetener (75 grams) a day! One-sixth of our calorie intake is coming from a food ingredient that provides absolutely no nutritional benefit! This is definitely affecting our weight and overall health. It is time to take charge and cut back! The most recent recommendations suggest:
Healthy adults who consume approximately 2,000 calories daily should limit the amount of all caloric sweeteners to no more than 32 grams (8 teaspoons) of sugar daily.
For people who are consuming approximately 1,200-1,500 calories daily, this would equate to about 19-24 grams (5-6 teaspoons) of sugar each day.
Please note that doesn’t only apply to sugar that you to your morning coffee or oatmeal; it applies to all ‘hidden sugars’ too, which are found in other processed foods and drinks that you may purchase.
To help curb the sugar monster so you can keep your weight and health in check, follow these tips.
Always read the ingredients list. Foods you might not even realize are sweetened (like bread, dried fruit and crackers) might be hiding added sugars. Learn to identify terms that mean added sugars on the ingredients list, including sugar, white sugar, brown sugar, cane sugar, confectioner’s sugar, corn syrup, crystallized fructose, dextrin, honey, invert sugar, maple syrup, raw sugar, beet sugar, cane sugar, corn sweeteners, evaporated cane juice, glucose-fructose, granulated fructose, high fructose corn syrup, fructose, malt, molasses, and turbinado sugar. Try to limit foods that have any of these “sugars” as one of the first three ingredients.
If you take your coffee with sugar, try adding a small piece of cinnamon stick or vanilla bean to your cup. It adds flavour without adding caloric sweeteners.
When baking, reduce the amount of sugar in the recipe. Most of the time you can reduce the sugar by up to one-third without noticing a difference in the taste or texture of the final product. Now that’s sweet!
Sweeten other food items with vanilla extract or other “sweet” spices instead of caloric sweeteners. Many times cinnamon, nutmeg, cloves, and allspice can naturally sweeten a recipe.
Substitute homemade fruit purees for sugar and syrups in recipes. Applesauce (look for varieties made without added sugar) can be substituted for some of the sugar in muffins, breads and baked desserts.
Top your breakfast waffles or pancakes with fresh fruit compote instead of syrup.
Limit the amount of regular soda and caloric-sweetened beverages. While ‘artificially sweetened’ “diet” beverages aren’t exactly health foods, they are one way to cut calories. The healthiest choice is always water. To add a splash of flavour to your water, add lemon or lime juice, other types of 100% fruit juice, or pieces of frozen fruit.
Skip the calorie-sweetened yoghurts that use sugar, honey, syrup, fruit juice, fruit juice concentrate, sugar and HFCS. Buy plain, natural yogurt and sweeten it yourself with fresh fruit, frozen fruit or fruit canned in its own juice.
Select breakfast cereals with 5 grams of sugar or fewer per serving. Add sweetness with fresh, frozen, or fruit canned in its own juice. Try sliced bananas, canned peaches, frozen blueberries, or fresh strawberries.
To be successful in altering your lifestyle of eating and exercise you have to be in harmony. Living a balanced life ensures that each aspect of our lives – our body, mind, heart and soul are being nourished.
Caring for yourself puts you in a better place to care for others.
Balance your food. Base most of what you eat on ‘everyday’ foods – on nature’s whole plant foods, protein, oil, fresh or minimally processed as possible. Include whole grains, legumes, fresh fruit and vegetables. An occasional treat – such as chocolate or cake – is absolutely fine. It is all about balance after all! Watch the size of your portions.
A ‘holistic’ balanced lifestyle integrates healthy eating, drinking fresh water, fresh air, plenty of exercise, rest, relaxation and sunshine with healthy and loving relationships and living a meaningful and purposeful life. In harmony, it helps us to care for our ‘whole’ being.