Recipe

BookContentsPoultry LambBaby Cos & Chicken Salad Lamb with Chilli Tomato Salsa Slow-Cooked Chicken Rosemary Lamb Cutlets with Roasted

Fennel & Spinach Stir-Fried Chicken with Chilli & Coriander Lamb Tagine Chicken Breast with Lemon Lamb Chilli Stir Fry Chicken Lettuce Wraps Spicy Lamb Koftas Chicken Casserole Greek lamb burger with creamy cucumber

salsa Coronation Chicken Lamb rack with baby carrots & herb butter Chicken Tikka Skewers Hearty Lamb hotpot with cauliflower mash BBQ peri peri chicken breast with   grilled asparagus, fennel and orange salad

Lamb chops with roasted vegetables

Chicken breast with fresh mushroom salad Marinated Lamb Kebabs Red Chicken Curry Balsamic Lamb Chops with fresh Pepper

and Tomato Salsa Roast Chicken with Lemon Glaze Prosciutto wrapped Lamb with Sautéed

Cucumber Ricotta stuffed chicken with prosciutto Lamb with Broad Beans, Spring Onion &

Aubergine Mash Chicken with wild mushrooms & smoked bacon

Pork

Garlic & Herb Chicken Orange & Mustard Glazed Ham Thai Green Chicken Curry Grilled Lemon Pork Cutlet with Warm Red

Cabbage Chicken Curry Sticky Pork with Asian Vegetables Chicken breast with hot tomato & basil salsa Pork and Pepper Stir Fry Italian Style Turkey Bake Pan roasted pork chop with apple and

cauliflower salad Almond Parmesan Crumbed Chicken with Minted Green Apple Slaw

Honey and Orange Pork Steaks with Wilted Spinach

Yoghurt Baked Chicken with Cauliflower Rice Crispy Bacon Egg Benedict Shredded Chicken Salad Pork and Apple Rissoles Roast Turkey with Peaches Feta Cheese, Bacon & Spinach Omelette Beef Soy & Ginger Glazed Pork with Sesame

Beans Thai Beef Salad VegetarianBeef Stir-Fry with Mange Tout Cabbage Bolognese Beef Stroganoff Mediterranean Aubergine Shells Beef Meatballs with Tomato Sauce Tofu & Vegetable Stir Fry Chargrilled Sirloin Steak with Horseradish Malaysian Mushroom Omelette

Top of Document 2

Cream and Celeriac Mash Cauliflower topped Cottage Pie Miso and Tofu Soup Steak with pea puree, mushrooms & asparagus

Broccoli Soup

Beef goulash Aubergine & Ricotta Rolls Steak with Cherry Tomatoes and Wilted Baby Spinach

Moroccan Broad Bean Salad

Steak & broccoli stir fry Minestrone Soup Beef Chilli Stuffed Peppers Courgette Fritters with Rocket Slow Cooked Beef Curry Tofu & Vegetable Curry Bolognese Roast Tomato & Basil Soup

Contents Vegetarian Contd.Hearty Vegetable Soup Italian Prawn Bake Haloumi & Asparagus Salad Pan Fried Tuna Steak Cabbage, Mint & Feta Salad Smoked Salmon and Scrambled Eggs

on a Cauliflower Rosti Cauliflower Cheese Chinese Prawn Omelette Vegetarian Sicilian Stew Crispy Salmon and Guacamole Lettuce

Cups Goats cheese & red onion frittata Cumin Spiced Squid with Coconut,

Pistachio & Coriander Salad Grilled Aubergine Lasagne White Fish Baked in Paper with Ginger &

Mushroom Aubergine Bake Roasted Salmon with Tomato Salsa Tomato & feta parcels Stuffed Calamari with Cucumber Salsa Grilled Haloumi Salad Courgette Spaghetti with Prawns, Peas

& Mint Tomato, Aubergine & Mozzarella Stack Tuna, Orange & Fennel Salad Baked Ricotta with Rocket & Pear Salad Roast Sardines with Mediterranean

Vegetables Grilled Mushroom, Artichoke & Cheese Melt Ginger & Lime Snapper Fillets with Bok

Choy Fish Crispy Skin Salmon with Spiced Broccoli

& Tomato Salad Cajun Fish with Orange Salad Steamed White Wine & Chorizo Mussels Indian Fish Curry BBQ Calamari Salad Tuna Kebabs with Indian Salad Calamari & Aubergine shells Chorizo & Prawn Skewers SnacksBlue Eye Skewers with Moroccan Spices Mini Almond Pears Chargrilled Wild Barramundi with Mango Salsa Vegetable Slice Steamed Mussels with Coconut Milk Cajun Mushrooms Salt & Pepper Squid Bok choy – stir-fried with ginger and

garlic Thai Fish Cakes Carrot & Courgette Fritters Steamed Salmon with Ginger, Chilli & Garlic Cauliflower & Pecan Salad Braised Tuna Frittata Grilled Salmon with Tomato and Avocado Salad Aubergine Dip Garlic Prawns Tzatziki Dip

Top of Document 3

Roast Cod with Sweet & Sour Peppers & Salsa Verde

Spiced Seeds & Nuts

Oriental Salmon with vegetables Asparagus, poached egg, crisp pancetta and parmesan

Prawn, chilli & garlic stir fry Baked Apple & Blackberry Desserts Grilled prawn salad Stuffed Courgette Rolls Mediterranean Fish Bake Creamy Prawn Curry

PoultryBaby Cos & Chicken SaladWhat you'll needServes 2

2 chicken breasts, about 180g each 100 g cos lettuce, torn into bite-size pieces 1 medium Lebanese cucumber, cut into batons 1/2 avocado, diced

Dressing 1/4 cup red wine vinegar 1/2 tsp Dijon mustard 1/2 tsp caster sugar

The easy bit1. Heat a non-stick frying pan, add the chicken and cook for 15-20 minutes

until golden brown and cooked2. Cut into thick slices.3. Combine the dressing ingredients in a screw-top jar and shake well to

combine.4. Toss chicken, lettuce, cucumber and avocado together in a serving bowl.

Pour over the dressing and serve.

Top of Document 4

Slow-Cooked ChickenWhat you'll needServes 2

2 chicken thighs 2 chicken drumsticks 2 pickling onions, cut in half 1 lemon, sliced 1 tbsp capers 60 g cherry tomatoes 2 cloves garlic, sliced ½ cup chicken stock salt and black pepper ¼ bunch lemon thyme ¼ cup peas

The easy bit1. Preheat oven to 120°C.2. Arrange chicken pieces in a single layer in an ovenproof dish.3. Top with onions, lemon, capers, tomatoes and garlic.4. Pour stock over chicken and season with salt and pepper, then spread

lemon thyme evenly over chicken.

Top of Document 5

5. Cover with a lid or foil and bake for 1½ hours or until chicken is cooked through.

6. Remove the lid or foil and increase the oven temperature to 200°C.7. Add the peas and bake for a further 20 minutes or until chicken is golden.

Tip: Try using these flavours when roasting a whole chicken for the family.

Stir-Fried Chicken with Chilli & CorianderWhat you'll needServes 2

2 tsps sesame oil 2 tsps vegetable oil ½ long red chilli, deseeded and

finely chopped ½ long green chilli, deseeded and

finely chopped 2 tsps grated fresh ginger 1 tbsp finely chopped fresh

lemongrass 2 chicken breast fillets, cut into

strips 1 tbsp light soy sauce ¼ cup fresh coriander leaves

Top of Document 6

½ bunch pak choy, chopped 1 lime, cut into wedges

The easy bit1. Heat sesame and vegetable oils in a wok.2. Add red and green chillies, ginger and lemongrass and stir-fry for 1

minute to release flavours.3. Add chicken and stir-fry for another 5-6 minutes until chicken has cooked

through.4. Add the soy sauce, coriander and pak choy and toss to combine.5. Serve with lime wedges.

Tip: Replace chicken with prawns or tofu to add variety to your menu.

Chicken Breast with LemonWhat you'll needServes 2

2 chicken breasts, about 120 g each 1 tbsp fresh rosemary leaves 1 clove garlic, thinly sliced 1 shallot, finely chopped 1 tbsp fresh lemon juice 1 tsp grated lemon zest 1 tbsp olive oil

Top of Document 7

The easy bit1. Place chicken in a shallow dish.2. In a separate bowl, combine rosemary, garlic, shallot, lemon juice and

zest.3. Whisk in the olive oil, then pour over the chicken.4. Cover and refrigerate for 2 hours.5. Preheat oven to 180°C.6. Remove the chicken from the marinade, place on a roasting tray and

bake for 20 minutes or until cooked through.7. Serve chicken with a tomato and herb salad.

Tip: This dish can be left to marinate overnight, which really brings out the flavours.

Chicken Lettuce WrapsWhat you'll needServes 2

2 tsps vegetable oil

Top of Document 8

1 clove garlic, crushed 2 tsps grated fresh ginger 4 spring onions, thinly sliced 350 g chicken mince 1 red chilli, deseeded and sliced 1 tsp fish sauce 2 tsps soy sauce 3 water chestnuts, thinly sliced ½ cup beanshoots 2 iceberg lettuce leaf cups, trimmed

The easy bit1. Heat oil in a frying pan, add garlic and ginger and cook for 1 minute, then

add the spring onions and cook for 1 more minute.2. Add the chicken mince and cook for 5 minutes, breaking up the mince

with a wooden spoon.3. Add the chilli, soy sauce, fish sauce and water chestnuts and cook for 2

minutes, making sure the chicken is cooked.4. Stir through the bean sprouts, then serve the mixture in the lettuce cups.

Tip: This recipe can also be made with pork mince instead of chicken.

Chicken CasseroleTop of Document 9

What you'll needServes 2

1 tbsp olive oil 4 chicken drumsticks ½ brown onion, halved and thinly

sliced 2 stalks celery, cut into 2 cm-thick

slices 1 clove garlic, crushed 100 g button mushrooms, thickly

sliced 400 g canned chopped roma tomatoes ½ cup chicken stock 75 g frozen broad beans, thawed and peeled 2 tsps fresh thyme leaves salt and black pepper

The easy bit1. Preheat oven to 180°C.2. Heat the oil in a non-stick frying pan over medium heat.3. Add the chicken and cook, turning occasionally, for 5 minutes or until

brown.4. Transfer chicken to a casserole dish. Add onion and celery to the frying

pan and cook, stirring, for 5 minutes or until soft.5. Add garlic and mushrooms and cook, stirring, for 2 minutes or until

mushrooms are tender.6. Add to casserole dish with the chicken, then add the tomatoes and stock.7. Cover with a lid or foil and bake for 30 minutes or until chicken is tender.8. Add broad beans and thyme and cook for a further 5 minutes or until

broad beans are tender.9. Remove from oven, season with salt and pepper and serve.

Tip: You can also use sliced green beans instead of the broad beans.

Top of Document 10

Coronation ChickenWhat you'll needServes 4

4 cooked chicken breasts, skins removed

15g light butter 1 onion, chopped 2 tbsps curry paste 2 tbsps tomato puree 1 handful of raisins 75ml red wine juice of half a lemon 4 tbsps mango chutney 200ml low fat mayonnaise 200ml low fat Greek yogurt

The easy bit1. In a small pan heat the butter and add the onion and cook for 3-4

minutes until softened.2. Add curry paste, tomato puree, wine, mango chutney and lemon juice

and simmer uncovered for 5 minutes until the sauce is reduced to a chutney consistency.

3. In a bowl mix together the raisins, mayonnaise, yogurt, salt and pepper to taste.

4. Combine the two mixtures together and add the diced chicken breasts.5. Serve with either wilted spinach or a green salad.

Top of Document 11

Chicken Tikka SkewersWhat you'll needServes 4

15g low fat yogurt 2 tbsp hot curry paste 4 boneless skinless chicken breasts, cubed 250g cherry tomatoes 1/2 cucumber, cubed 1 red onion, thinly sliced juice of 1 lemon 50g salad leaves

The easy bit1. Place 8 wooden skewers in a bowl of cold water to soak.2. Mix together the yogurt and curry paste in a bowl add cubed chicken and

to marinate for one hour.3. Toss cucumber, onion and lemon juice in large bowl and chill in fridge.4. Remove chicken from marinade and thread onto skewers with the cherry

tomatoes.5. Cook under a medium grill for 15-20 minutes until cooked through and

golden.6. Stir salad leaves into the chilled dressing and divide between 4 plates and

top with 2 skewers each.

Top of Document 12

BBQ peri peri chicken breast with grilled asparagus, fennel and orange saladWhat you'll needServes 1

1 tsp cooking oil 1⁄4 onion, diced 1⁄4 mild red chilli 1⁄4 mild green chilli 1⁄2 clove garlic, sliced 1⁄2 tsp paprika 1⁄4 tsp cumin 1⁄2 ripe tomato, roughly diced 1⁄2 roasted pepper salt and pepper to taste zest and juice of 1⁄2 lemon 3 tbsps extra virgin olive oil 1 chicken breast, Kiev cut, skin removed 3 asparagus spears 1 small fennel bulb, finely sliced 1⁄4 cup coriander leaves 1 small orange, segmented

Top of Document 13

The easy bit1. For the marinade, heat the cooking oil in a pan, then lightly sweat

off the onion, chillies and garlic. Add the paprika and cummin and toss.2. Add the tomato, capsicum, and salt and pepper.3. Put the tomato and capsicum mix into a food processor, then pour in

lemon juice and 21⁄2 tbsps of olive oil, and process until smooth.4. When cool, brush the marinade on the chicken breast to coat lightly

and set aside for 4 hours.5. On a BBQ, cook chicken on one side to seal, then turn. It should

take 7 to 10 minutes for a 150g breast to cook through. Try not to overcook it.

6. Lightly oil the asparagus, then place on the BBQ and cook for 1 minuteon each side.

7. Toss together the fennel, coriander, orange, remaining olive oil and saltand pepper. Serve with the cooked chicken and asparagus.

Chicken breast with fresh mushroom saladWhat you'll needServes 1

1 chicken breast 2 slices prosciutto 6 whole sage leaves, plus 1

tsp finely chopped 2 tbsps cooking oil 1⁄2 clove garlic, sliced 1⁄4 cup white wine 5 button mushrooms, sliced 1 shallot, finely diced 1 tsp chives, chopped 1 tsp lemon juice 1 tsp extra virgin olive oil salt and pepper to taste 20g butter

Top of Document 14

The easy bit1. Cut chicken breast in half so you have two full-size breasts, with half

the thickness. This will reduce the cooking time.2. Lay prosciutto on your cutting board, then place 3 sage leaves on each

piece of prosciutto.3. Lay the chicken on top of each piece, put the rest of the sage on the

breast and wrap the prosciutto around tightly.In a hot pan, place the cooking oil and chicken. Make sure theprosciutto fold is facing up.

4. Add the garlic and chopped sage, lower the temperature to mediumand cook for 3 minutes or until golden.

5. Turn and cook for another 2 minutes, or until chicken is cooked.6. Deglaze the pan with white wine, off the heat. Then remove chicken,

and reduce the liquid by half.7. Toss together the mushrooms, shallot and chives, and dress with

lemon juice, olive oil and salt and pepper. Serve.8. Add butter to the chicken's cooking liquid and stir through off the heat

to thicken the sauce, then return chicken to the pan to coat with hot sauce. Serve with the mushroom salad.

Red Chicken CurryWhat you'll needServes 4

2 tbsps vegetable oil Red curry paste (30-100 grams) 1 tbsp fresh grated ginger 3 chicken breasts, skinned and cubed 1/2 brown onion, peeled and diced 1 can light coconut milk (300ml) 1 lime Salt to taste

Top of Document 15

The easy bit1. Heat the oil over a high heat in a medium-sized heavy pot. Add the onion

and sauté for a few minutes then add the chicken and curry paste (30 grams for mild or 100 grams for hot).

2. Add the ginger, give a few stirs and add the coconut milk. Salt very lightly.

3. Add enough water to just cover the chicken pieces. Bring to the boil, turn down to a simmer and cook uncovered for 10 minutes. The sauce will have thickened slightly.

4. Season to taste and serve.

Tip: If you want to make a 'meal in a pot', add some fresh green beans, courgette, broccoli and asian leaf vegetables (bok choy, choi sum etc.) when the chicken is cooked and cook for a further 5 minutes or so unti the vegetables are just tender. You can also add a squeeze of lime for extra taste.

Roast Chicken with Lemon GlazeWhat you'll needServes 3-4

1 large roasting chicken 1 tbsp chopped fresh rosemary 2 tsps chopped fresh thyme Salt to taste

Top of Document 16

1/4 tsp freshly ground black pepper 4 garlic cloves, crushed 1/2 cup shredded lemon rind 3 large lemons, halved Fresh rosemary sprigs (optional) 1/2 cup lemon juice

The easy bit1. Preheat oven to 230°C.2. Rinse chicken with cold water and pat dry. Trim excess fat. Starting at the

neck cavity, loosen skin from breast and drumsticks by inserting fingers, gently pushing between skin and meat.

3. Combine the rosemary, thyme, garlic and seasoning. Rub mixture under loosened skin and rub over breast and drumsticks.

4. Lift wing tips up and over back, tuck under chicken. Place chicken (breast side up) on a baking pan. Microwave the lemon to warm. Pierce the chicken skin several times with a meat fork. Stuff 2 half lemons inside chicken cavity. Place the other lemons around chicken in the pan.

5. Mix lemon rind in lemon juice and pour over chicken. Bake at 230°C for 30 minutes. Reduce the oven temperature to 200°C (do not remove chicken from the oven) and bake for an additional 1 hour. If the chicken gets too brown, cover it loosely with aluminium foil.

6. Remove chicken from the oven. Cover the chicken loosely with foil and let it stand for 10 minutes.

7. Garnish with rosemary if desired and serve with steamed vegetables and roast lemon.

Ricotta stuffed chicken with prosciuttoWhat you'll needTop of Document 17

Serves 2 2 large chicken breast fillets 4 slices of prosciutto 1 small tub of ricotta cheese (250g) 250g cherry tomatoes

The easy bit1. Preheat the oven to 200ºC. Make a slit in each chicken breast to form a

pocket and fill with the ricotta cheese.2. Wrap each chicken breast with a slice of prosciutto and place in an

ovenproof dish.3. Bake for 15 minutes and then remove the dish, add the cherry tomatoes

and return to the oven for a further 7 minutes.4. Serve with roasted vegetables, steamed baby spinach or a mixed salad.

Top of Document 18

Chicken with wild mushrooms & smoked baconWhat you'll needServes 2

2 chicken breasts, sliced into strips 1 packet of mushrooms (any type of

mushroom will work fine) 1 small onion, finely diced 1 garlic clove, crushed 1 tbsp olive oil 3 rashers of smoked bacon (all fat

removed) cut into 1cm pieces 1 small glass of white wine (or a small

glass of chicken stock) 100ml light whipping cream 1 tbsp chopped parsley

The easy bit1. Heat a medium sized frying pan over a medium heat and when hot add

half of the olive oil and seal the strips of chicken on all sides, remove the chicken from the pan.

2. Next add the remaining olive oil, onion, mushrooms and smoked bacon and fry until the bacon starts to crisp.

3. Add the chicken back to the pan with any juices, the garlic and white wine and bring to the boil then turn the heat down to a simmer.

4. Finally add the cream and parsley bring slowly back to the boil and serve with steamed green beans and sugar snap peas.

Top of Document 19

Garlic & Herb ChickenWhat you'll needServes 2

• 2 large chicken breasts• 2 cloves of garlic• 2 tbsp dried mixed herbs • 2 tbsp olive oil

The easy bit1. Crush the garlic and mix together with the herbs and oil, place each

breast on cling film and coat both sides with herb mixture cover and leave to marinade for at least 1 hour or preferably overnight.

2. Heat a grill pan on a medium heat and grill chicken for 10-12 minutes turning halfway through.

3. Serve with salad.

Top of Document 20

Thai Green Chicken CurryWhat you'll needServes 2

2 chicken breasts, diced Juice of 1 lime 100ml chicken stock 1/2 tsp caster sugar 200ml light coconut milk 100g green beans 1 tbsp olive oil 1 tbsp fresh coriander, chopped For the Curry Paste 1 Lemongrass stalk, roughly chopped 1 garlic clove, roughly chopped 1 1/2 cm fresh ginger, roughly

chopped 2 shallots, peeled and roughly chopped 1 green chilli, roughly chopped (leave the seeds in if you like it a little

spicier)

The easy bit

Top of Document 21

1. Place the curry paste ingredients into a small blender and mix until you have a smooth paste.

2. Heat the olive oil a wok or frying pan, add the chicken and fry until browned all over. Now add the paste and continue frying until all the chicken is coated in the paste.

3. Next goes in the chicken stock, sugar, coconut milk and lime juice bring to boil then turn down to a simmer add the green beans and cook for about 8 minutes.

4. Add fresh coriander and serve with stir-fried or steamed greens.

Chicken CurryWhat you'll needServes 2 2 large chicken breast fillets 2 medium onions, diced 3 cloves of garlic, crushed 1 tbsp turmeric 1 tbsp ginger ½ tsp chilli powder 2 tbsps olive oil 200ml hot water 200ml low fat crème fraiche or low

fat sour cream 1 packet 250g bean sprouts 1 packet 250g baby spinach

Top of Document 22

The easy bit1. Cut chicken breasts into cubes and fry in a little oil until brown, then set

aside.2. Fry onions, garlic and spices for 2-3 minutes then add chicken back to the

pan coating with the spices.3. Add hot water and crème fraiche, and simmer for approximately 20

minutes until chicken is tender and sauce has reduced by half (stirring occasionally).

4. 5 minutes before the end of cooking, add remaining oil to a frying pan and stir fry bean sprouts.

5. Stir in the bean sprouts and baby spinach leaves just before serving.

Chicken breast with hot tomato & basil salsaWhat you'll needServes 2

2 x large chicken fillets 400g tinned chopped tomatoes Half red chilli, deseeded 1 tsp fresh basil, chopped 1 tbsp balsamic vinegar

Top of Document 23

150g green beans

The easy bit1. Grill chicken fillets for approx 25 minutes, turning half way through

cooking2. Meanwhile, place chopped tomatoes in a pan, add finely chopped chilli,

basil and balsamic vinegar then lower the heat and simmer until the liquid is reduced.

3. Serve the grilled chicken with the hot tomato salsa and cooked green beans.

Italian Style Turkey BakeWhat you'll need

Top of Document 24

Serves 2

2 fresh turkey steaks 1 small aubergine, thinly sliced into rounds 3 tbsp olive oil 1 tin of chopped tomatoes 2 garlic cloves, chopped 2 anchovy fillets 1 small onion, finely chopped small handful of fresh basil, chopped 8 black pitted olives, chopped 1 mozzarella ball

The easy bit1. Pre-heat the oven to 190°C.2. In a small saucepan add 1tbspp of the olive oil and gently cook the

onions, garlic and anchovy fillets until the onions are soft.3. Next add the tinned tomatoes and fresh basil, season with a little salt and

pepper and cook for 2 - 3 minutes4. Meanwhile heat a griddle pan until it is hot. Brush the turkey steaks on

both sides with a little olive oil and cook until sealed on both sides and transfer to a small baking dish.

5. Brush the aubergines with olive oil and cook them on the griddle pan again until both sides are charred and arrange over the turkey.

6. Spoon over the tomato sauces, scatter over the black olives and finally place the mozzarella over and bake for 15 minutes and serve

Top of Document 25

Almond Parmesan Crumbed Chicken with Minted Green Apple SlawWhat you'll needServes 4

Almond & Parmesan Crumbed Chicken:

1 cup finely chopped slivered or flaked almonds (you may buzz in a spice grinder)

2 - 3 tbsps picked thyme 4 tbsps chopped parsley 1/3 cup parmesan cheese, finely grated 4 chicken breasts, each sliced into 3, on a

diagonal 4 tbsps of cornflour 2 eggs, lightly whisked olive oil for greasing

Minted Green Apple & Celery Slaw: 3 granny smith apples, peeled, cored, julienne 4 radishes, halved and thinly sliced 1 large stick of celery, sliced 2mm pieces 1/2 packed cup of torn mint 4 tbsps light sour cream or low fat cream cheese 2 tbsps lemon juice or to taste 2 tsps honey salt & pepper

The easy bit1. Preheat oven to 190ºC or 180ºC fan forced.2. Begin with combining the almonds, thyme, parsley, parmesan, pinch of

salt and pepper in a bowl. With a rolling pin bash each piece of chicken between 2 pieces of cling wrap, until about 7mm thick all over. Dust each piece lightly with cornflour, then dip in egg. Let excess egg drip away and press into the crumb mix, coating each side thoroughly. Gently lay chicken pieces on a greased cake rack over a baking tray and bake for 3 - 4 minutes each side or until beautifully golden. If the crumb is still very pale, give it a quick blast under the grill - you want the nuts and parmesan to be toasted and crunchy.

Top of Document 26

3. To make slaw, combine apples, radishes, celery and mint in a large mixing bowl.

4. To make dressing, whisk sour cream, lemon juice, honey and salt and pepper. Pour into slaw and toss gently with clean hands, to coat salad. Set aside.

5. To serve, place chicken pieces at the centre of a plate with the slaw on the side and a wedge of lemon for the chicken.

Yoghurt Baked Chicken with Cauliflower RiceWhat you'll needServes 2

2 x 150g skinless chicken breasts

Yoghurt mixture: 1 clove garlic, finely sliced 1 red shallot, finely sliced 1 tbsp dill, chopped 1 tbsp coriander leaves, chopped 1 tsp cumin powder 1 tsp coriander powder 100g low-fat plain yoghurt 1 egg juice of ½ lemon 1 tsp olive oil Salt and pepper

Cauliflower rice: 1 cup (approx. 120g) cauliflower, coarsely grated 20g pistachios, toasted and chopped pinch turmeric powder pinch of cumin powder 1 tbsp coriander leaves, chopped 1 tbsp mint, chopped 1 tbsp olive oil Salt and pepper

The easy bitTop of Document 27

1. Pre-heat the oven to 180°c.2. In a bowl, mix the ingredients for the yoghurt mixture together and

season well with salt and pepper. Then place chicken breasts into the mixture. Leave to marinate in the fridge for 20 minutes or overnight.

3. Place chicken and the mixture into a baking dish lined with baking paper. Bake in the oven for 12-15 minutes or until cooked through.

4. To prepare the cauliflower rice, add grated cauliflower in a small saucepan with olive oil. Cover with the lid and let it steam over middle heat for 3 minutes (no water is needed because the cauliflower itself contains enough moisture). Take it off the heat and add the remaining ingredients. Season well and set aside.

5. Serve chicken with cauliflower rice and crumble some of the baked mixture over the chicken.

Shredded Chicken SaladWhat you'll needServes 2

1 large cucumber, peeled and deseeded

2 chicken breasts, skin on, about 450g  1 thin slice ginger 1 spring onion, white only, bruised 1 tbsp sesame oil 1 tsp Sichuan peppercorns, ground 4 spring onions, white part only, finely

sliced 1 tbsp chilli oil 1 tbsp baby red shiso leaves  1 tbsp coriander 2 tbsp pure Chinese sesame paste or tahini 2 tbsp black rice vinegar 11⁄2 tbsp light soy sauce 1 tsp sugar pinch of five spice powder salt and pepper to taste

The easy bit1. Cut the cucumber into matchsticks, toss with a pinch of salt, and drain in

a colander for about 20 minutes. Pat dry.

Top of Document 28

2. Lay the chicken skin-side up on the ginger and the bruised spring onion, then place in a rapidly boiling steamer for 15 minutes, or until just cooked. Remove.

3. When cool enough to handle, discard the chicken skin and tear the meat into similar-size threads as the cucumber. Toss the shredded chicken with the sesame oil, a little salt to taste and the ground Sichuan pepper.

4. Whisk all the sauce ingredients together. The sauce should be quite thick but should still be able to pour. If yours is too thick, add boiling water 1 tbsp at a time until it reaches the desired consistency.

5. To serve, lay the salted cucumber on a serving platter, strew the chicken over the cucumber and drizzle with sauce. Finish with the sliced spring onions, drops of chilli oil, and shiso and coriander. For that extra kick, a little Chinese chilli paste can be tossed with the shredded chicken.

Roast Turkey with PeachesWhat you'll needServes 8

80g butter, softened 1 lemon, rind finely grated Salt & freshly ground pepper 4kg-4.5kg turkey Olive oil, to brush and grease 5 peaches, halved, stone removed 1/3 cup small fresh rosemary sprigs

The easy bit1. Combine the butter, lemon rind, salt and pepper.2. Preheat oven to 180°C. (See preparation in the turkey tips below.) Run

your finger under the skin of each breast at the top to loosen the skin. Press half the butter over each breast. Loosely fill cavity with stuffing. Tie the legs together with kitchen string.

3. Place the turkey on a wire rack in a roasting pan. Brush the turkey with olive oil. Cover loosely with foil. Pour 1 cup water into pan. Roast, basting with oil every 30 minutes, for 1 hour and 45 minutes. Remove foil. Roast

Top of Document 29

for 45 minutes or until golden and juices run clear when the thickest part of thigh is pierced. Transfer to a platter. Cover with foil. Rest 15 minutes.

4. Place peaches on a greased tray. Drizzle with a little oil. Season with pepper. Scatter the rosemary over the peaches. Roast with turkey for 40 minutes. (If there isn't room, cook before the turkey and reheat.)

5. Slice the turkey. Serve with the peaches.

Beef Thai Beef SaladWhat you'll needServes 2

Beef salad 300 g beef fillet steak 2 tsps olive oil salt and black pepper 80 g sugar snap peas, sliced 1 Lebanese cucumber, sliced ½ red onion, sliced 50 g baby spinach

Top of Document 30

Dressing ¼ cup lime juice 1 tbsp fish sauce 2 tsps chopped fresh mint 1 tbsp chopped fresh coriander 1 clove garlic, crushed 1 tsp finely chopped fresh lemongrass

The easy bit1. Season the steak with the oil, salt and pepper.2. Cook on a preheated grill plate or barbecue until cooked to your liking.3. Remove from heat and allow to rest for 5 minutes.4. Meanwhile, combine dressing ingredients in a screw-top jar and shake

well.5. Slice steak into strips.6. Toss together with the sugar snap peas, cucumber, onion and spinach.7. Pour over the dressing and serve.

Tip: This recipe is also delicious if you substitute 1 skinless chicken breast for the steak.

Beef Stir-Fry with Mange ToutWhat you'll needServes 2

350 g lean beef strips 4 spring onions, cut into 3 cm pieces 3 cm piece fresh ginger, peeled and thinly

sliced 1 clove garlic, crushed 1 tsp Chinese five-spice powder 2 tsps sesame oil 1 tbsp oyster sauce

Top of Document 31

1 tbsp kecap manis ½ long red chilli, deseeded and sliced 150 g mange tout, trimmed ¼ cup fresh coriander leaves

The easy bit1. Combine the beef, spring onions, ginger, garlic, five-spice powder and 1

tsp of the sesame oil in a bowl.2. Set aside for 15 minutes to marinate.3. Meanwhile, mix together the oyster sauce, kecap manis and chilli in a

small bowl and set aside.4. Heat the remaining sesame oil in a wok, add the beef mixture and stir-fry

for 3 minutes or until browned.5. Add the mange tout and stir-fry for 2 minutes or until the mange tout are

bright green but still crisp.6. Add the sauce and chilli mixture and stir-fry for 1 minute.7. Stir through the coriander leaves and serve.

Tip: You can use pork, chicken or tofu in this recipe as an alternative to beef.

Beef StroganoffWhat you'll needServes 2

1 tbsp olive oil ½ onion, sliced

Top of Document 32

130 g mushrooms, sliced 1 tsp paprika 300 g rump steak, sliced 2 tsps tomato paste ½ cup red wine 2 tbsps light sour cream salt and black pepper 2 tbsps chopped fresh parsley

The easy bit1. Heat half the oil in a heavy-based frying pan, add onion, mushrooms and

paprika and cook until lightly browned and juices from mushrooms have evaporated.

2. Remove from pan and set aside.3. Return pan to the heat, add the remaining oil and stir-fry the steak over

very high heat for about 2 minutes, adding the tomato paste and wine about halfway through.

4. Simmer until slightly reduced, then add the sour cream and return the mushroom mixture to the pan.

5. Season with salt and pepper and stir in the parsley.6. Serve with fresh steamed green beans.

Tip: Make this recipe in advance and freeze in portions for an easy dinner.

Beef Meatballs with Tomato SauceWhat you'll needTop of Document 33

Serves 2

Meatballs 250 g beef mince ½ small onion, grated 1 tbsp chopped fresh parsley dash of Tabasco sauce 1 tsp dried oregano 1 small egg, beaten 20 g parmesan, grated 2 tsps fresh lemon juice ½ tsp finely grated lemon zest salt and black pepperTomato sauce 2 tsps olive oil 1 clove garlic, crushed 200 g canned tomatoes ¼ tsp paprika ¼ cup water 1 tsp salt ½ tsp black pepper 1½ tbsps chopped fresh oregano

The easy bit1. Preheat oven to 180ºC.2. To make the meatballs, mix together all ingredients in a bowl.3. Work mixture with hands until smooth, then shape into 12 balls.4. Heat a non-stick frying pan and brown the meatballs, then place in a

roasting dish.5. For the tomato sauce heat the oil in a frying pan, cook the garlic for 1

minute.6. Add tomatoes, paprika, water, salt, pepper and ½ tbsp of oregano.7. Cook for 5-6 minutes or until reduced and thickened.8. Pour the sauce over the meatballs, place in the oven for 10-15 minutes

until meatballs are cooked through.9. Scatter over the remaining oregano to serve.

Tip: You can replace the beef mince with chicken mince in this recipe.

Top of Document 34

Chargrilled Sirloin Steak with Horseradish Cream and Celeriac MashWhat you'll needServes 2

2 sirloin steaks, about 180 g each

1 tbsp olive oil salt and black pepper 200 g celeriac bulb, peeled

and cut into chunks 1 tsp horseradish 2 tbsps light sour cream 2 tsps chopped fresh chives

The easy bit1. Season the steaks with the oil, salt and pepper and set aside.2. Place the celeriac in a saucepan and cover with water, bring to a boil and

cook until tender, about 10 minutes.3. Meanwhile, mix together the horseradish, sour cream and chives and set

aside.4. Preheat oven to 180ºC.5. Heat a grill plate or frying pan until smoking hot, add the steak and seal

the meat on both sides - this will help keep in the juices.6. Transfer to the oven and cook until done to your liking.7. Drain the celeriac and lightly mash with a fork. Season to taste with salt

and pepper.8. Place the mash on a plate, then top with the steak and a dollop of

horseradish cream.9. Serve with a green side salad.

Tip: If celeriac is unavailable, you can use cauliflower instead.

Top of Document 35

Cauliflower topped Cottage PieWhat you'll needServes 2-3

400g lean minced beef 1 medium onion, peeled and sliced 2 cloves garlic 400g tinned chopped tomatoes 300ml beef stock Medium sized cauliflower (300g) 50g reduced-fat grated cheddar cheese

(plus 2 tbsps for topping) 10g butter 1 tbsp olive oil 1/2 tsp dried thyme 2 sticks of celery, chopped Black pepper

The easy bit1. Place chopped cauliflower in a saucepan of water, bring to boil and

simmer for 10 minutes.2. Preheat oven to 180ºC, meanwhile fry the onion, celery and garlic with oil

for 3-4 minutes in a frying pan until softened. Add mince and cook until browned. Add stock, tomatoes and thyme and cook for 20-30 minutes until the liquid is absorbed.

3. Drain cauliflower and mash adding the butter and cheese. Mix well to ensure the cheese melts. Keep warm until the mince is cooked.

4. Pour mince mixture into an ovenproof dish, top with mashed cauliflower then sprinkle with extra cheese and bake for a further 15-20 minutes until brown.

Top of Document 36

Steak with pea puree, mushrooms & asparagusWhat you'll needServes 1 1 shallot, diced 1 small clove garlic, chopped 100g peas 25g butter salt and pepper to taste 2 tbsps cooking oil 200g steak 1 tsp thyme, chopped 100g shiitake mushrooms, halved 2 tsps extra virgin olive oil 6 spears asparagus

The easy bit1. Preheat oven to 220°C.2. Lightly fry shallot, garlic and peas in butter. Season and fry until soft.3. Purée and set aside.4. In an ovenproof frying pan, add cooking oil, and heat on high.5. Season steak with salt, pepper and thyme, and place in hot pan to

seal one side. When golden brown, flip the steak and put the pan in the oven.

6. Turn steak every 3 minutes, until cooked to your liking, then take out ofpan and rest.

7. Sauté the mushrooms in 1 tsp of olive oil until they're golden.8. Reheat the steak in the oven for 2 minutes, and at the same time,

blanch the asparagus in boiling water.9. When asparagus is cooked, toss in a bowl with remaining olive oil

Top of Document 37

and season, then serve with the steak, pea purée and mushrooms.

Beef goulashWhat you'll needServes 4 600g lean stewing steak 1 medium onion, chopped 2 tbsps paprika 2 tsps vegetable oil 1 clove garlic, crushed 400g tinned chopped tomatoes 1 red pepper, deseeded and chopped 120g button mushrooms, sliced 1 tbsp tomato puree 600ml beef stock 1 tbsp corn flour 1 tbsp water Salt and pepper to taste

The easy bit1. Heat the vegetable oil in a large frying pan and cook the onion and garlic

for 3-4 minutes or until softened.2. Cut the stewing steak into chunks, add to the onion and garlic and cook

over a high heat for 3 minutes until brown all over.3. Add the paprika and stir well, then add the chopped tomatoes, tomato

puree, red pepper and mushrooms. Cook for 2 minutes stirring frequently.

Top of Document 38

4. Pour in the beef stock. Bring to the boil then reduce the heat. Cover and simmer gently for approximately 2 hours until the meat is tender.

5. Blend the corn flour with the water, then add to the pan, stirring until thickened and smooth. Cook for a further minute and season with salt and pepper.

6. Transfer the beef goulash to a warm serving dish, and serve with steamed vegetables.

Steak with Cherry Tomatoes and Wilted Baby SpinachWhat you'll needServes 2

2 fillets, rump or sirloin steaks 1 tbsp olive oil 125g cherry tomatoes 1 tbsp fresh parsley, chopped 1 tbsp fresh basil, chopped 1 tbsp balsamic vinegar 200g wilted spinach salt and ground black pepper

The easy bit1. Cover the steaks with the oil, season with salt and pepper and place in a

hot pan.2. After cooking for 1 minute, turn the steak and cook as desired. Timing

depends on the thickness of the steak and preference (allow 5 minutes for medium rare).

Top of Document 39

3. Chop tomatoes and place in a bowl with the herbs, vinegar and seasoning. Add this mixture to the pan and heat through for 1-2 minutes.

4. Spoon on top of the steak and serve with wilted spinach.

Steak & broccoli stir fryWhat you'll needServes 2

• 400g beef steak • 4 tsp red wine vinegar• 2 tsp blackbean Sauce• 1 tsp chilli• 1 tbspp olive Oil• 50g brocolli• 1 red pepper sliced• 3 spring onions• 1 packet of bean sprouts (100g)• 1 packet of baby spinach (100g)• 2 tbspp soy sauce

Top of Document 40

The easy bit 

1. Slice steak into thin strips and place into a shallow dish with vinegar, black bean sauce and soy sauce and chilli, marinade for at least an hour.

2. Heat oil in a pan, add beef and marinade then stir-fry for 2 minutes, remove beef from pan and add broccoli and red pepper, stir-fry for 3 minutes.

3. Add onions, bean sprouts, spinach and return beef to pan, stir-fry for a further 2 minutes and serve.

Beef Chilli Stuffed PeppersWhat you'll needServes 2

400g lean minced beef 4 peppers (any colour is fine; green, red, yellow

etc.), stem, seeds and base removed 400g tin of chopped tomatoes 1 medium onion 1 clove of garlic

Top of Document 41

1 tsp paprika 1/2 fresh red chilli 50g reduced fat grated cheese 2 tbsps olive oil

The easy bit1. Add 1 tbsp of olive oil to a frying pan. Add onion and fry gently until

softened, then add minced beef and cook until browned. Add garlic, paprika, chilli and tomatoes and simmer for 20-30 minutes until most of the liquid has reduced.

2. Preheat oven to 200ºC and brush the peppers with the remaining oil. Fill each half pepper with the minced beef mixture, top with grated cheese and bake for 20 minutes.

3. Serve with low fat sour cream and a mixed salad.

Slow Cooked Beef CurryWhat you'll needServes 2 300g stewing steak, diced

Top of Document 42

1 large onion, roughly chopped 2 tbsp olive oil 3 garlic cloves, sliced 1 tin of chopped tomatoes 3 - 4 tbsp curry paste 200ml water 20g fresh coriander

To Serve:

250g curly kale 100g green beans 2 garlic cloves, finely sliced 1 tbspp olive oil 10g butter

The easy bit1. In a casserole dish or a large pan heat the olive oil until hot then add the

diced beef and onions, cook until the beef is nicely browned.2. Add the curry paste and garlic, continue to cooking for 2 - 3 minutes to

bring out the flavour.3. Add the chopped tomatoes and water and bring to a steady simmer. Cook

for an hour on a low heat or until the beef is tender.4. Cook the green beans for 5 minutes in boiling water then drain.5. In a medium sized frying pan heat the butter and olive oil and when

foaming add the garlic, kale and green beans, pop a lid on and cook for 3 - 4 minutes stirring every so often.

6. Finish the curry with a little chopped coriander and serve.

BologneseTop of Document 43

What you'll needServes 4

2 tbsp olive oil 480g beef mince 1 onion, chopped 2 garlic cloves, crushed 1/2 red pepper, diced 1/2 carrot, grated 1 cup tomato passata 400g tin chopped tomatoes 1 tbsp soy sauce1/2 green cabbage, finely shredded Salt and pepper to taste

The easy bit1. Heat the oil in a large saucepan over high heat. Add the meat and stir

until well browned.2. Add the onion, garlic, red pepper and grated carrot. Cook, stirring until

the vegetables are softened.3. Add the passata, tomatoes and soy sauce and simmer for 30 mins or until

thick. Season to taste.4. Meanwhile bring a large saucepan of water to boil.  Add the cabbage and

cook until just softened - about 1 min, strain.5. Place cabbage in pasta bowls, top with Bolognese sauce and shredded

basil.

Top of Document 44

Lamb Lamb with Chilli Tomato SalsaWhat you'll needServes 2

1 long red chilli, finely chopped 2 roma tomatoes, finely diced 1 tbsp fresh lemon juice 1 tsp finely grated lemon zest 2 tbsps fresh mint leaves 1 tbsp olive oil 300 g lamb fillets 1 clove garlic, thinly sliced 100 g baby spinach salt and black pepper

The easy bit1. To make the salsa, combine the chilli, tomatoes, lemon juice, zest and

mint in a bowl and mix well. Set aside.2. Heat the oil in a frying pan, add the lamb fillets and garlic and cook for

about 10 minutes or until cooked to your liking, turning once.3. Set aside to rest for 5 minutes.4. Add the spinach to the pan, toss until spinach has just wilted, then season

with salt and pepper.5. Serve the lamb with the chilli salsa and the spinach.

Tip: This recipe also works well with lamb cutlets or chops.

Top of Document 45

Rosemary Lamb Cutlets with Roasted Fennel & SpinachWhat you'll needServes 2

6 lamb cutlets 2 tbsps olive oil 1 tbsp chopped fresh rosemary 1 tbsp finely grated lemon zest salt and black pepper 1 medium fennel bulb, cut into

thick slices 6-8 cloves garlic, unpeeled 100 g baby spinach

The easy bit1. Place lamb cutlets in a shallow dish, add 1 tbsp oil, the rosemary, lemon

zest, salt and pepper and mix well.2. Refrigerate for 2-3 hours.3. Preheat oven to 190ºC.4. In a roasting dish, place the fennel and garlic, then drizzle over the

remaining oil and season with salt and pepper.5. Roast for 20 minutes.6. Meanwhile, heat a grill plate or frying pan until smoking, then add the

lamb and cook for approximately 4 minutes on each side.7. Remove the fennel and garlic from the oven, squeeze the garlic cloves

from their skins and discard the skins.8. Stir through the spinach leaves - the heat from the fennel will wilt the

spinach a little - and serve with the lamb cutlets.

Tip: This is a great recipe to cook on the barbecue in summer.

Top of Document 46

Lamb TagineWhat you'll needServes 2 1 tbsp olive oil 400 g stewing lamb, diced 1 tbsp finely grated orange

zest ½ red onion, finely diced 1 clove garlic, crushed 1 cinnamon stick ½ tsp ground coriander ½ tsp ground cumin ½ tsp ground ginger ½ tsp paprika 400 g canned crushed tomatoes 1 cup chicken stock ¼ cup whole almonds, toasted ¼ cup roughly chopped fresh coriander ¼ cup roughly chopped fresh parsley salt and black pepper 50 g rocket

The easy bit1. Preheat oven to 180°C.

Top of Document 47

2. Heat 2 tsps oil in a frying pan, add lamb in batches and cook until lightly browned all over.

3. As meat is cooked, place in a tagine or casserole dish, then add the orange zest.

4. Add remaining oil to the frying pan, cook onion and garlic for 3-4 minutes until soft, then add the spices and cook for 1 minute until aromatic.

5. Add the onion and garlic mixture, tomatoes and stock to the lamb, cover and cook in the oven for 1½ hours or until the lamb is tender and the sauce has reduced.

6. Meanwhile, place the almonds in a food processor and pulse until roughly chopped.

7. Remove lamb from the oven and stir through the almonds and the fresh herbs.

8. Season with salt and pepper, remove the cinnamon stick and serve with the rocket.

Tip: Make this recipe in advance and freeze in portions for an easy dinner.

Lamb Chilli Stir FryWhat you'll needServes 4

480g lamb loin or backstrap, thinly sliced

2 tbsp light soy sauce 2 tbsp Chinese rice wine 1/2 tsp ground white pepper 1 tbsp olive oil 2 tbsp brown vinegar 1 tbsp sesame oil 1 tbsp soy sauce 4 garlic cloves 2 small red chillies 1 bunch spring onions 1 bunch tenderstem broccoli

The easy bitTop of Document 48

1. Combine the light soy, rice wine, pepper and oil in a bowl and stir through the sliced lamb.  Allow to marinate for at least half an hour.

2. Combine the soy sauce, vinegar and sesame oil in a small bowl.3. Heat a wok or frying pan over high heat.  Add the lamb in batches and

stir fry quickly until just done.  Return the lamb to the wok then add the garlic, chillies, spring onion, tenderstem broccoli and reserved sauce.  Heat through.

4. Serve with extra chilli and spring onion.

Spicy Lamb KoftasWhat you'll needServes 1

For the Koftas:

200g minced lamb 1tsp ground cumin 1tsp ground coriander 2 small garlic cloves, crushed 1 tbsp chopped mint

For the dressing:

1 large green chilli, de-seeded and finely chopped

1/4cucumber, grated and squeezed of excess water

Top of Document 49

3 tbsp natural yoghurt

The easy bit1. Mix together the minced lamb, spices, garlic and mint in a bowl with your

fingers making sure everything is well blended together, making sure that you season the mixture with salt and pepper.

2. Divide the mixture into 4 balls, then with cupped hands roll to form an oval and thread the lamb onto metal skewers placing two on one skewer slightly spaced apart.

3. Brush with a little olive oil and cook under a pre-heated grill for 4-5 minutes on each side.

4. Meanwhile, to make the dressing simply mix the ingredients together and serve with the hot lamb koftas and crunchy salad of your choice.

Greek lamb burger with creamy cucumber salsaWhat you'll needServes 2-3

500g extra lean minced lamb 30g crumbled feta cheese 50g chopped pitted olives 1 medium cucumber 100ml soured cream 100ml plain yoghurt 1 tbsp chopped parsley

Top of Document 50

1 tbsp chopped coriander 1 tsp ground cumin Salt and pepper to taste

The easy bit1. For the Salsa: Peel, deseed and shred the cucumber. Combine the

shredded cucumber in a bowl with the soured cream, yoghurt, parsley, coriander and cumin. Season with salt and pepper and mix well. Cover and chill in the fridge for at least 2 hours.

2. For the burgers: In a bowl, gently combine the lamb, feta and olives. Form the mixture into 3 patties about 2.5cm (1 inch) thick and season to taste with salt and pepper. Cover and chill in the fridge for at least 10 minutes.

3. Barbeque the lamb burgers or cook them under a pre-heated grill for about 7-10 minutes on each side for medium rare or for longer if preferred. Serve the lamb burgers with a green salad and Creamy Cucumber Salsa.

Lamb rack with baby carrots & herb butterWhat you'll needServes 1

Top of Document 51

100g butter - softened 1 tbsp rosemary - chopped 1 tbsp thyme - chopped 1 tbsp oregano - chopped 1 tbsp wholegrain mustard 1 small clove garlic - crushed zest of half a lemon 1 tsp lemon juice salt and pepper to taste 1 tbsp cooking oil 1 lamb rack 2 tbsp olive oil 6 baby carrots – peeled

The easy bit1. For the herb butter, process the butter in a blender until it turns pale.

Turn it out into a bowl and fold in the herbs, mustard, garlic, lemon zest and juice.

2. Spread the butter onto a cling film lined tray about 1cm thick and put in fridge to set. When set, use a round cutter to portion the butter. This will make about 6 portions, which can be kept in an airtight container in the fridge,

3. Preheat the oven to 220°C4. Heat cooking oil in an ovenproof pan. Season the lamb well and then put

in the oven.5. Turn every 2 - 3 minutes until medium rare or cooked to your liking. This

should take about 8 minutes. Take out and rest the lamb.6. In another pan, heat the olive oil, lightly sauté the baby carrots and

season them.7. Place herb butter on top of the lamb, return to the oven for another

minute, then serve with the carrots.

Top of Document 52

Hearty Lamb hotpot with cauliflower mashWhat you'll needServes 4-6

900g of lamb, trimmed of any excess fat and chopped into large pieces

350g onions, roughly chopped 600ml hot lamb stock 1/2 tsp Worcestershire Sauce 2 sprigs of thyme 1 cauliflower, chopped 1 tbsp vegetable oil 2 knobs of light butter 1 tbsp olive oil 1 bay leaf

The easy bit1. Preheat oven to 160°C.2. Heat the oil in a frying pan until very hot and brown the lamb a few

pieces at a time, placing the cooked pieces into a casserole dish.3. Fry the onions adding a knob of butter to the pan for 10 minutes until

brown.4. Gradually add the hot stock and Worcestershire Sauce, stirring as you

bring to a simmer. Once simmered, pour over the meat in the casserole dish.

5. Add the bay leaf and thyme and season with salt and pepper.6. Close the lid then place in the oven for 90 minutes.7. Cut the cauliflower into chunks and place in boiling water for 30 minutes

or until they soften.8. Drain and mash adding a knob of butter and a sprinkle of ground black

pepper.9. Plate up a scoop of the cauliflower mash in a large bowl and spoon on the

casserole and serve.

Top of Document 53

Lamb chops with roasted vegetablesWhat you'll needServes 2 4 lamb chops 1 clove of garlic, crushed 1 rosemary sprig, finely chopped 2tsp olive oilFor the Vegetables 1 small red onion, cut into chunks 1 courgette, cut into chunks 5 cherry tomatoes, halved 100g cabbage 1 garlic clove, sliced 1tbspp olive oil 50ml vegetable stock

The easy bit1. Pre-heat the grill.2. In a bowl mix the rosemary, garlic and olive oil add the lamb, season with

salt and pepper and mix well so all the flavours are working into the lamb.3. To make the vegetables, take a medium sized frying pan add the olive oil

and cook the onions for 2-3 minutes.4. Add the courgettes and continue frying until the vegetables start to

colour, next add the garlic, cherry tomatoes and kale, fry for 2 minutes, then add the stock and simmer whilst you cook the lamb.

5. Place the lamb under the grill and cook for 4-5 minutes on both sides until golden.

6. Serve the lamb on a bed of the pan roast vegetables.

Top of Document 54

Marinated Lamb KebabsWhat you'll needServes 2 400g lamb steaks 1 packet of skewers (if using wooden skewers,

soak in cold water before use to prevent burning whilst cooking)

1 lemon 2 cloves of garlic, crushed 1 sprig of fresh rosemary 1 tbsp olive oil 1 red pepper cut into wedges 1 green pepper cut into wedges 120g button mushrooms 250g cherry tomatoes 1 medium sized red onion cut into wedges

The easy bit1. To make the marinade, grate lemon into a bowl with garlic, oil, rosemary

and lemon juice.2. Cube the lamb removing any fat, place into bowl with marinade, stir and

cover for at least 20 minutes.

Top of Document 55

3. Thread equal amounts of lamb, pepper, onion, mushroom and cherry tomatoes onto skewers and cook under a hot grill for 15 minutes, turning at regular intervals.

4. Serve with a mixed salad.

Balsamic Lamb Chops with fresh Pepper and Tomato SalsaWhat you'll needServes 2

4 lamb chops 3 tbsps balsamic vinegar 5 tbsps extra virgin olive oil handful of mint, chopped handful of coriander, chopped 1/3 cucumber 1 green pepper 3 ripe plum tomatoes 1 garlic clove, crushed 1 red onion, chopped zest and juice of 1 lime 1 tbsp olive oil

Top of Document 56

salt and pepper

The easy bit1. Halve the cucumber, scoop out seeds, chop and place into a large bowl.2. Finely chop the onions, pepper and tomatoes and add to the bowl with

the crushed garlic, lime zest and juice, coriander, salt and black pepper.3. Mix the ingredients together, cover the bowl and place in the fridge to

chill for an hour.4. Marinate the chops in the balsamic vinegar and mint, and leave to soak

for 30 minutes.5. Grill the chops for 2-3 minutes on each side and leave to rest before

serving with a generous spoon of salsa.

Prosciutto wrapped Lamb with Sautéed CucumberWhat you'll needServes 4

16 lamb cutlets 2 tbsps finely chopped rosemary or

picked thyme 16 thin slices Italian prosciutto 2 cucumbers, peeled, quartered

lengthways, seeds sliced away and discarded, cut into 2cm chunks

Top of Document 57

1 cup frozen broad beans (I like to remove the skins but if you couldn't be bothered, skin on is good fibre!)

2 cloves garlic, peeled and bashed 2 tbsps olive oil 2 tsps freshly squeezed lemon juice 1 - 2 tbsps roughly chopped parsley 4 wedges of lemon for serving salt and black pepper

The easy bit1. To prepare lamb: lay all cutlets on a chopping board, sprinkle each piece

with a small amount of rosemary or thyme, some black pepper, then wrap each cutlet with a piece of prosciutto. Cook on a non-stick pan on high heat with 1 1/2 tbsps of olive oil. When the prosciutto is nice and golden, turn to cook other side. This should take about 2 minutes each side depending on size of cutlets. Rest cutlets for about 1 minute.

2. To sauté cucumbers: simply heat same pan (uncleaned) with 1/2 tbsp of olive oil on high heat, add cucumbers and broad beans and sauté for about 1 minute. Turn heat off, add garlic, parsley, lemon, pinch of salt and pepper. Divide lamb and vegies into 4 plates with a wedge of lemon each and serve immediately.

Lamb with Broad Beans, Spring Onion & Aubergine MashWhat you'll needServes 1

1 small aubergine 1 clove garlic, chopped

Top of Document 58

2 tbsp extra virgin olive oil 10 broad beans, blanched and peeled salt and pepper to taste 220g lamb rump 1 tsp rosemary  1 spring onion, sliced  1 tbsp yoghurt

The easy bit1. Cook whole aubergine in simmering water until soft, cool a little,

then peel off skin and purée in food processor or mash with a fork. Add half the garlic, 1 tbsp of olive oil and the cooked broad beans. Season with salt and pepper.

2. Marinate lamb rump for a few hours with rosemary, remaining garlic and oil, then sear in a pan on both sides and place in oven for 5 to 10 minutes, depending on how the meat is to be cooked.

3. Mix spring onion with yoghurt and season with salt and pepper.4. Arrange aubergine mash in middle of the plate, then slice lamb rump into

approximately 1cm-thick pieces and place on top. Top with spring onion and yoghurt.

PorkTop of Document 59

Orange & Mustard Glazed HamWhat you'll needServes 20

7kg leg or shoulder of ham, on the bone 170g (1/2 cup) orange marmalade 100g (1/2 cup, firmly packed) brown sugar 95g (1/3 cup) wholegrain mustard

The easy bit1. Preheat oven to 160°C. Place an oven shelf in the lowest position and

remove all the other shelves. Use a small, sharp knife to cut around the ham shank in a zigzag pattern, about 10cm from the end. Run a knife around the edge of the ham. Gently lift rind off in one piece by running your fingers between the rind and the fat. Score the fat in a diamond pattern.

2. Add a small amount of water to a large roasting pan. Place the ham on a wire rack in the pan.

3. Combine the marmalade and sugar in a saucepan. Stir over low heat for 2-3 minutes or until marmalade melts. Remove from heat and stir in mustard.

4. Brush ham with half the marmalade glaze to evenly coat. Bake for 1 hour 20 minutes or until warmed through and light golden.

5. Increase temperature to 180°C. Spoon remaining glaze over ham and bake for a further 10-15 minutes or until golden and caramelised. Transfer to a tray and cover loosely with foil. Set aside for 15 minutes to rest before carving.

Top of Document 60

Grilled Lemon Pork Cutlet with Warm Red CabbageWhat you'll needServes 2

1 tbsp finely grated lemon zest 2 tbsps fresh lemon juice 1 tbsp olive oil ½ tsp salt ½ tsp black pepper 2 pork cutlets, about 200 g each 2 tsps butter 250 g red cabbage, shredded 1 cinnamon stick 1 tsp ground nutmeg 2 tbsps red wine vinegar 1 lemon, cut into wedges

The easy bit1. Place the lemon zest, juice, oil, salt and pepper in a shallow dish, add the

pork and mix well.2. Refrigerate for 2 hours.3. Melt the butter in a saucepan, add the cabbage, cinnamon, nutmeg and

vinegar and stir well.4. Cover, reduce heat and cook for 15 minutes, stirring occasionally.5. Remove cinnamon stick.6. Place the pork cutlets under a preheated grill for 8 minutes, turn and

cook for a further 8 minutes.7. Serve cutlets with the warm cabbage and lemon wedges.

Tip: These cutlets can be served with any allowable vegetables or salad.

Top of Document 61

Sticky Pork with Asian GreensWhat you'll needServes 2

1 pork fillet, about 400 g 2½ tbsps char siu sauce 1 tbsp vegetable oil 1 tbsp sesame oil 2 cloves garlic, thinly sliced 1 tsp grated fresh ginger ½ bunch bok choy, cut in half

lengthwise 100 g mange tout, trimmed 50 g sugar snap peas, trimmed 1 tbsp fresh coriander leaves 1 lime, cut into wedges

The easy bit1. Rub pork fillet with 2 tbsps char siu sauce and refrigerate for 1 hour.

Preheat oven to 180ºC.2. Heat vegetable oil in a frying pan until hot, then sear the pork fillet on

both sides.3. Transfer to an oven tray and roast for 20-25 minutes. 34. Heat the sesame oil in a wok, add the garlic and ginger and stir-fry for 1

minute.5. Add the bok choy and cook for 1 minute, then add a splash of water and

the remaining char siu sauce.6. Add the mange tout and sugar snap peas and stir-fry for another 2

minutes until vegetables are cooked but still crisp.

Top of Document 62

7. Slice pork on an angle and serve with the vegetables, coriander and lime wedges.

Tip: Make this recipe with chicken or tofu to add variety to your meals.

Pork and Pepper Stir FryWhat you'll needServes 4-5

450 grams pork fillets 1/4 cup soy sauce 2 tbsps fresh lime juice 2 cloves garlic, crushed 1 tsp leaf oregano, crumbled 1/2 tsp leaf thyme, crumbled 1 tbsp sweet chilli sauce 1 tsp cornflour 2 tbsps olive oil 1 x red, 1 x green and 1 x yellow

bell pepper, cut into thin strips 1 stalk celery, sliced on diagonal 1 cup sliced mushrooms

The easy bit1. Cut the pork into strips.2. Combine the soy sauce, lime, oregano, chilli sauce and thyme in a

medium sized bowl.3. Stir the cornflour into the marinade until fully mixed and set aside.

Top of Document 63

4. Heat 1 tbsp of the oil in a large frying pan over a medium-high heat. Add the pork and stir fry for 2-3 minutes, or until browned. Add the peppers, celery and the marinade and cook for 1-2 minutes.

5. Serve while hot and accompany with steamed Asian greens.

Pan roasted pork chop with apple and cauliflower saladWhat you'll needServes 1 1 small garlic clove - chopped half cup of cauliflower - cut into

florets 2 tsps extra virgin olive oil salt and pepper to taste 1 pork chop - trimmed 1/4 of granny smith apple 1/4 of golden delicious apple 1/4 of a red apple half red onion, sliced

The easy bit1. Preheat the oven to 220ºC

Top of Document 64

2. Toss the garlic in an oven dish with cauliflower, half the oil and the salt and pepper. Roast for 20 minutes or until soft and then set aside.

3. Season the pork chop and then add to an ovenproof pan. Put the pan in the oven, making sure you turn the meat every 3 minutes. A 25mm thick piece of pork should take 10 - 20 minutes. When cooked, rest the cutlet.

4. Thinly slice the apple quarters and then toss with the red onion and remaining olive oil and season.

5. Put the cauliflower and the pork in the oven for two more minutes to reheat and then serve with the apple salad.

Honey and Orange Pork Steaks with Wilted SpinachWhat you'll needServes 2

2 pork steaks ground black pepper 2 tbsps honey 300g fresh spinach 1 tbsp olive oil juice and zest of one orange 3 sprigs of sage, roughly chopped

Top of Document 65

The easy bit1. Preheat oven to 220°C.2. Mix together the honey, zest and juice of the orange in a bowl and put to

one side.3. Heat the oil in a frying pan and seal the fillets on both sides. Once sealed

glaze the pork with the honey and orange mixture.4. Place the pan into the oven and cook for 8-10 minutes unitl cooked

through.5. Remove and rest for 5 - 8 minutes.6. Wilt 300g of fresh spinach - place in microwaveable bowl, sprinkle with

water and cover with microwavable plate. Microwave for 4-5 minutes and leave to cool.

7. Remove plate and drain any excess water from the spinach before positioning on plate.

8. Place the rested fillets on top of the spinach and serve.

Crispy Bacon Egg BenedictWhat you'll needServes 2

4 Rashers of lean back bacon 2 Large field mushrooms 2 Medium eggs

For the hollandaise sauce:

Top of Document 66

1 Egg yolk 100g light butter Juice of lemon Pinch of pepper & tsp salt

The easy bit1. Place mushrooms and bacon under a medium grill until crispy, turning

when required.2. Place the water and egg yolks into a stainless steel or glass bowl and

place over a pan of simmering water, ensuring the base of the bowl touches the water. Whisk the ingredients until creamy.

3. Remove bowl from the pan and add the butter and whisk until thick.4. Add lemon juice, pepper and salt and place the bowl back over the pan of

hot water to keep warm.5. Boil another pan of water add a splash of vinegar and crack two eggs into

the water and poach.6. Remove the bacon and mushrooms from the grill and position in middle of

plate. Using a draining spoon remove from boiling water and place a poached egg on top of the bacon.

7. Drizzle 3 tbsps of sauce over the egg and serve immediately.

Pork and apple rissolesWhat you'll need

Top of Document 67

Serves 4

900g minced pork 1 cooking apple, peeled and grated 1 egg handful of sage, finely chopped 1 red onion, finely chopped 2 vegetable stock cubes 1 tbsp olive oil 1/4 tsp cornflour

The easy bit1. Mix the mince, apple, egg and sage (reserving a pinch of sage for the

gravy) together in a bowl and season well.2. Shape into eight equal balls and press flat to 1 inch thickness.3. Fry on a medium heat for 5 - 6 minutes on each side until cooked

through, then place in the oven to keep warm.4. For the red onion gravy, using the same pan, gently fry the onion in the

oil until golden and add a pinch of sage.5. Dissolve the stock cubes in water as the packet directs and pour over the

onions. Increase the heat until boiling.6. Mix the cornflour with a tsp of water and add the mixture to the gravy

and stir.7. Once thickened, pour gravy over the patties and serve with seasonal

greens.

Top of Document 68

Feta Cheese, Bacon & Spinach OmeletteWhat you'll needServes 2

4 large eggs 100g feta cheese (crumbled) 6 slices of lean cooked bacon

(diced, all visible fat removed before cooking)

200g baby spinach 2 tsps olive oil 20g button mushrooms

The easy bit1. Break eggs into a bowl and whisk together.2. Add some oil to a frying pan, heat gently for 1 minute then add the egg

mixture. When the omelette is nearly set, add the spinach, mushrooms, bacon and the feta cheese and cook for a further minute.

3. Fold omelette and serve with tomato salad drizzled with balsamic vinegar.

Top of Document 69

Soy & Ginger Glazed Pork with Sesame BeansWhat you'll needServes 2

2 x 150g Pork tenderloin fillets 2 tsps honey 1 1/2 tbsps salt reduced soy sauce 1/2 tsp grated ginger 2 tsps olive oil 175g green beans 2 tsps sesame seeds, toasted Fresh coriander

The easy bit1. Preheat the oven to 180°c.2. Cut both fillets in half (so they will marinade and cook faster). Then

marinate with soy sauce, honey, ginger and olive oil for 20 minutes or longer.

3. Meanwhile, blanch green beans in boiling water with a pinch of salt for 4-5 minutes or until cooked and refresh in iced water. Drain well and set aside.

4. Sear pork fillets in a very hot pan until golden on all sides, then finish them off in the oven for a further of 6-7 minutes for medium or 10-12minutes for well done. Rest for 5 minutes.

5. To serve, slice pork fillets and toss blanched green beans with sesame seeds. Spoon pan juices over pork pieces and garnish with fresh coriander.

Top of Document 70

VegetarianCabbage BologneseWhat you'll needServes 4

2 tbsp olive oil 480g quorn mince 1 onion, chopped 2 garlic cloves, crushed 1/2 red pepper, diced 1/2 carrot, grated 1 cup tomato passata 400g tin chopped tomatoes 1 tbsp soy sauce1/2 green

cabbage, finely shredded Salt and pepper to taste

Top of Document 71

The easy bit1. Heat the oil in a large saucepan over high heat. Add the meat and stir

until well browned.2. Add the onion, garlic, red pepper and grated carrot. Cook, stirring until

the vegetables are softened.3. Add the passata, tomatoes and soy sauce and simmer for 30 mins or until

thick. Season to taste.4. Meanwhile bring a large saucepan of water to boil.  Add the cabbage and

cook until just softened - about 1 min, strain.5. Place cabbage in pasta bowls, top with bolognese sauce and shredded

basil.

Mediterranean Aubergine ShellsWhat you'll needServes 4

2 large aubergines 1tsp extra vitgin olive oil 2 courgettes, diced 2 garlic cloves, crushed 1 cup green beans, sliced 400g tin chopped tomatoes, drained Fresh basil, chopped 1/2 tsp salt Black Pepper

Top of Document 72

The easy bit1. Preheat the oven to 180C.2. Halve aubergine lengthwise and carefully scoop out the flesh with a

spoon. Dice the flesh and set aside.3. Bring a large saucepan of water to the boil, add the aubergine skins

and simmer for 2 minutes or until just softened. Remove and allow to cool.

4. Heat the oil in a wok over high heat and stir fry the diced aubergine, courgette, garlic, beans, tomatoes, basil, salt and pepper until the vegetables are soft.

5. Fill the aubergine shells with the vegetable mixture and place on a baking dish lined with baking paper. Bake for 40 minutes.

Tofu & Vegetable Stir FryWhat you'll needServes 4

2 tbsp soy sauce 1 tbsp olive oil 2 garlic cloves crushed 1/4 tsp five spice powder

Top of Document 73

600g tofu cubed 1 medium onion sliced 2 cm ginger grated 1 tsp chilli paste 1 red pepper sliced 150g mange tout sliced thinly 1 bunch baby bok choy sliced 1 cup bean sprouts

The easy bit1. Combine soy sauce, 1 tsp olive oil, five spice powder, half the ginger and

garlic and 1 tbsp water in a bowl. Add tofu, stir to combine and refrigerate for at least 1 hour.

2. Preheat the oven to 200C.3. Place the tofu on a lined baking tray and bake for 20 minutes turning

once. Set aside.4. Heat the oil in a wok over medium/high heat. Stir fry the onion for 1

minute. Add remaining garlic and ginger, chilli paste, red pepper, mange tout and bok choy and stir fry for 2 minutes.

5. Add the bean sprouts and tofu and stir until heated through.

Malaysian Mushroom OmeletteWhat you'll needServes 4

Top of Document 74

Filling 2 tsp olive oil 1cm piece grated ginger 1 garlic clove crushed 4 spring onions finely sliced 300g mushrooms 2tbsp chopped coriander Large handful of bean sproutsOmelette 2 tsp olive oil 8 eggsSauce 2 tbsp rice vinegar 1 tbsp soy sauce 1/2 tsp sesame oil

The easy bit1. Combine sauce ingredients in a bowl.2. To prepare the filling heat oil in a wok or frying pan and fry ginger, garlic

and spring onions for 30 seconds then add mushrooms. Stir fry on high heat until mushrooms are just cooked. Remove mushrooms from wok and wipe clean.

3. Beat 2 of the eggs in a bowl. Reheat the wok or frying pan and add the oil. When the oil is hot add the beaten eggs and swirl to spread. When the base is cooked and the top is slightly soft, place one quarter of the sprouts and fold over. Remove from the wok. Repeat with remaining eggs making a total of 4 omelettes.

4. Serve drizzled with the sauce and topped with coriander leaves.

Top of Document 75

Miso and Tofu SoupWhat you'll needServes 2

1 tbsp vegetable oil 1/2 small onion, finely diced 1 clove garlic, sliced 2 tbsps miso paste 2 1/2 cups vegetable stock 1 carrot, diced 10 cup mushrooms, sliced 200 g firm tofu, diced 1 tbsp soy sauce 2 spring onions, sliced

The easy bit1. Heat vegetable oil in a saucepan, add onion and garlic and cook for 2

minutes.2. Add miso paste and stir through.3. Add the stock a little at a time to incorporate the miso.4. Add the carrot, mushrooms and tofu.5. Gently heat until almost boiling - do not boil the soup, as this will reduce

its nutritional benefits.6. Simmer for 15 minutes.7. Add the soy sauce and spring onions and serve.

Top of Document 76

Broccoli SoupWhat you'll needServes 2

1 tbsp olive oil 1/2 onion, chopped 1 clove garlic, crushed 500 g broccoli, cut into small florets 2 cups vegetable stock 2 tbsps pine nuts, toasted salt and black pepper 2 tbsps light sour cream

The easy bit1. Heat the oil in a saucepan.2. Add the onion and garlic and cook, stirring, for 3-4 minutes or until soft.3. Add the broccoli and stock.4. Cover and bring to the boil. Reduce heat to low and simmer for 10-15

minutes or until tender.5. Remove from heat and add the pine nuts.6. Using a food processor or blender, process soup in batches until smooth.7. Return soup to saucepan and season with salt and pepper.8. Stir over low heat until warmed through.9. Serve with sour cream.

Top of Document 77

Aubergine & Ricotta RollsWhat you'll needServes 2

1 medium aubergine, about 350 g 2 tbsps olive oil 200 g fresh reduced-fat ricotta 1 tbsp chopped fresh basil salt and black pepper

The easy bit1. Thinly slice the aubergine lengthwise into six 5 mm-thick slices.2. Place on a baking tray and brush each side with oil.3. Heat a non-stick frying pan or grill plate and cook aubergine on both

sides until tender and brown.4. Transfer to a plate and keep warm.5. Mix ricotta and basil together in a medium bowl and season with salt and

pepper.6. Divide the ricotta mixture evenly among aubergine slices and roll to

enclose.7. Serve with steamed greens.

Tip: These aubergine rolls can also be baked with tomato sauce and cheese on top.

Top of Document 78

Goat’s Cheese OmeletteWhat you'll needServes 2

4 eggs salt and black pepper 100 g goat's cheese 2 tbsps roughly chopped

fresh parsley

The easy bit1. Beat 2 eggs lightly and season with salt and pepper.2. Pour into a nonstick frying pan and cook over a high heat, lifting the

edges of the omelette and tilting the pan so uncooked egg runs underneath.

Top of Document 79

3. When the omelette is set but still creamy on the surface, crumble over quarter of the goat's cheese and half of the parsley.

4. Cook for a few seconds more, then fold the omelette in half and place on a warm plate.

5. Repeat this process with the remaining 2 eggs.6. Top each omelette with the remaining goat's cheese and serve with a

fresh salad.

Tip: You can substitute your favourite strong-flavoured cheese for the goat's cheese.

Moroccan Broad Bean SaladWhat you'll needServes 2

1½ cups broad beans, frozen or fresh

50 g baby spinach ¼ cup fresh parsley leaves ¼ cup fresh mint leaves 70 g cherry tomatoes ¼ red onion, thinly sliced 1 tsp ground cumin

Top of Document 80

1 tbsp fresh lemon juice 2 tsps olive oil salt and black pepper

The easy bit1. Bring a pot of water to the boil, add the broad beans, bring back to the

boil and cook for 1 minute.2. Pour into a strainer and run cold water over the beans until cool.

Meanwhile, place the spinach, parsley, mint, tomatoes, onion, cumin, lemon juice and oil in a serving bowl and toss well.

3. Peel the tough outer shell of the broad beans to reveal the bright green bean, add these to the salad and season with salt and pepper.

Minestrone SoupWhat you'll needServes 2

1 tbsp olive oil 70 g bacon, diced ½ onion, diced 1 clove garlic, crushedTop of Document 81

½ carrot, diced 1 stalk celery, sliced 2 cups chicken stock 400 g canned chopped tomatoes 1 tbsp tomato paste 40 g cabbage, finely shredded 100 g green beans, cut into 2 cm lengths 1 small courgette, diced salt and black pepper 10 g parmesan, grated

The easy bit1. Heat olive oil in large saucepan, add bacon, onion, garlic, carrot and

celery and cook for 3 minutes until onion is soft and fragrant.2. Add chicken stock, tomatoes and tomato paste.3. Bring to the boil, then reduce heat and simmer for 20 minutes or until

vegetables are tender, stirring occasionally.4. Add cabbage, beans and courgette and cook for a further 10 minutes.5. Season with salt and pepper and serve with parmesan.

Tip: For a vegetarian option, replace the chicken stock with vegetable stock and omit the bacon.

Courgette Fritters with RocketWhat you'll needServes 2

Top of Document 82

1 small egg, lightly whisked 1 tbsp self-raising flour 1 tbsp buttermilk 2 small courgette, about 200 g, coarsely grated 50 g feta, crumbled ½ red onion, halved and thinly

sliced 2 tsps finely chopped fresh thyme 1 clove garlic, crushed salt and black pepper 1 tbsp vegetable oil 1 lemon, cut into wedges

The easy bit1. Combine egg, flour and buttermilk in a bowl.2. Add courgette, feta, onion, thyme and garlic and gently stir to combine.3. Season with salt and pepper.4. Heat the oil in a non-stick frying pan over medium heat.5. Place 4 heaped tbsps of courgette mixture around the edge of the pan,

allowing room for spreading, and flatten slightly.6. Fry for 1-2 minutes each side or until golden and cooked through.7. Transfer to a plate lined with paper towels.8. Repeat with the remaining courgette mixture.9. Serve with lemon wedges.

Tip: You can freeze these fritters and defrost 1-2 as an allowable snack.

Tofu & Vegetable CurryTop of Document 83

What you'll needServes 2

1 tbsp vegetable oil 200 g firm tofu ¾ cup coconut milk 1½ tbsps soy sauce ½ tsp grated fresh ginger ½ tsp soft brown sugar 1 tbsp curry powder 1 tsp chilli paste ½ green pepper, thinly sliced 80 g mange tout ½ bunch bok choy, chopped ¼ cup chopped fresh coriander 2 spring onions, sliced

The easy bit1. Heat the oil in a frying pan and fry tofu over high heat for about 2

minutes on each side until lightly browned.2. Set aside.3. Combine coconut milk, soy sauce, ginger, sugar, curry powder and chilli

paste in a saucepan.4. Slowly bring to the boil, then add the green pepper and mange tout,

cover and simmer for 5 minutes.5. Add bok choy, coriander and spring onions cook for a further 4 minutes

until bok choy is wilted.6. Add the tofu, mix gently and serve.

Tip: While this is a fantastic vegetarian dish, it also works well with beef or chicken instead of tofu.

Top of Document 84

Roast Tomato & Basil SoupWhat you'll needServes 2

2 tbsps olive oil ½ onion, chopped 500 g tomatoes, halved 2 cloves garlic 1 tsp caster sugar salt and black pepper 2½ cups vegetable stock ¼ cup chopped fresh basil, plus

extra for garnish

The easy bit1. Preheat oven to 200°C.2. Heat the oil in a frying pan, add onion and cook over low heat, stirring

occasionally, for about 5 minutes or until softened.3. Transfer to a roasting dish.4. Add tomatoes, garlic and sugar and season well with salt and pepper.5. Roast uncovered for 20 minutes.6. Allow mixture to cool, then purée in a blender, adding a little of the stock

if the mixture is too thick.7. Transfer to a saucepan and add remaining stock.8. Bring to the boil, add chopped basil and simmer for 10 minutes.9. Season with salt and pepper and garnish with extra basil to serve.

Tip: Double the recipe and freeze four portions for a quick and easy meal.

Top of Document 85

Hearty Vegetable SoupWhat you'll needServes 2

1 tbsp olive oil ½ small onion, finely diced 2 cloves garlic, sliced 1 small leek, white part only, sliced 1 stalk celery, sliced 1 tbsp chopped fresh thyme 2 small tomatoes, diced ½ green pepper, diced 3 cups vegetable or chicken stock 2 small courgettes, diced 4 baby yellow squash, chopped salt and black pepper ¼ cup chopped fresh parsley

The easy bit1. Heat oil in a saucepan, add onion and garlic and cook for 2-3 minutes

until soft.2. Add the leek, celery and thyme and cook for another 5 minutes.3. Add the tomato and green pepper and stir through.4. Add the stock and bring to the boil, then reduce heat and simmer for 20

minutes.5. Add the courgette and yellow squash cook for another 10 minutes.6. Season with salt and pepper and stir through the parsley just before

serving.

Top of Document 86

Tip: You can change this recipe by substituting any other allowed vegetables from the programme.

Haloumi & Asparagus SaladWhat you'll needServes 2

10-12 asparagus spears, trimmed 80 g haloumi, cut into 1 cm-thick

slices 80 g mixed lettuce leaves ¼ cup fresh parsley leaves 1 lemon, cut into wedges

The easy bit1. Bring a medium pot of water to the boil, add the asparagus, cook for 2

minutes, then drain and refresh under cold water.2. Set aside.3. Heat a non-stick frying pan, add the haloumi slices and cook for 2-3

minutes on each side until golden brown.4. Place lettuce leaves on a serving plate and top with asparagus and fried

haloumi.5. Scatter parsley on top and serve with lemon wedges.

Top of Document 87

Tip: Haloumi can also be cooked on the barbecue.

Cabbage, Mint & Feta SaladWhat you'll needServes 2

120 g green cabbage, finely shredded ¼ cup chopped fresh parsley ½ cup fresh mint leaves 80 g low-fat feta, crumbled 1 tbsp fresh lemon juice 1 tsp finely grated lemon zest 1 tbsp olive oil

The easy bit1. In a serving bowl, combine the cabbage, parsley and mint and mix well.2. Top with the feta.3. Combine the lemon juice, zest and oil in a screw-top jar and shake well.4. Pour over the salad and serve.

Top of Document 88

Tip: If you prefer, you can use goat's cheese or cheddar instead of the feta.

Cauliflower CheeseWhat you'll needServes 4

1 large cauliflower, divided into florets 1 knob of light butter 40 g cheddar cheese, diced 5 g cheddar cheese, grated 1 tsp dijon mustard 1 tsp salt ½ tsp paprika 50 ml double cream

Top of Document 89

The easy bit1. Pre-heat oven 220°C / gas mark 6.2. Cook the cauliflower in a pan of salted water until tender and drain.3. Combine the cream, butter, diced cheese, mustard and salt in a bowl

over a pan of hot water and simmer and stir constantly until smooth.4. Place cauliflower in an ovenproof dish and cover with cheese sauce.

Sprinkle with grated cheese and place in oven for 10-15 minutes.5. Sprinkle with paprika and serve.

Vegetarian Sicilian StewWhat you'll needServes 4 900 grams medium sized aubergines Salt to taste 2 large, brown onions thinly sliced 1/3 cup olive oil

Top of Document 90

450 grams ripe tomatoes cut into strips 2 tbsps capers, drained 2 or 3 celery stalks, chopped 170 grams olives 1/3 cup lemon juice

The easy bit1. Wash the eggplants, cut them into small pieces, put them into a large

strainer and sprinkle with salt. Allow to drain for 10 minutes and rinse.2. Meanwhile, combine the onions with one-third of the olive oil in a wide,

shallow pan. Cook until golden.3. Add the tomatoes, capers, celery, aubergine and olives. Mix well and

cook for 15 minutes.4. Sprinkle the lemon juice and return to a low heat. Cook until the

vegetables are very tender.5. Serve either warm or cold as a salsa. Also great with a green side salad.

Goats cheese & red onion frittataWhat you'll needTop of Document 91

Serves 2 1 large red onion, thinly sliced 1tbspp olive oil 1 red pepper, diced 100g goat's cheese, crumbled 20g parmesan cheese, finely grated 4 medium eggs 1tsp chopped fresh parsley 2 medium cooked beetroots cut into

matchsticks 2 handfuls of rocket drizzle of olive oil 2tsp balsamic vinegar 1tsp chopped chives

The easy bit1. Pre-heat the oven to 180°c.2. Take a small frying pan (ideally with a metal handle so it can go in the

oven) and gently fry the red onion and red pepper until soft and beginning to colour, stirring every so often.

3. Meanwhile crack the eggs into a jug and whisk, then add the goat's cheese, parmesan and parsley, season with salt and pepper and gently fold.

4. Pour the egg mixture into the pan turning the heat down to its lowest and cook until the sides begin to set, pop into the oven for about 8-10 minutes until firm to the touch.

5. In a mixing bowl add the beetroot, rocket, chives and drizzle over the olive oil and balsamic vinegar.

6. Once the frittata is cooked leave to cool slightly then tip out of the pan slice into four, divide between your plates and top with the beetroot salad.

Top of Document 92

Grilled Aubergine LasagneWhat you'll needServes 1 1 tbsp cooking oil 1 small onion - chopped 2 clove garlic - chopped salt and pepper to taste 5 whole basil leaves, plus 5

roughly chopped 1 cup canned diced tomato 1 tsp sugar 1 small aubergine, sliced 5mm

thick 2 tsps extra virgin olive oil 10g Parmesan cheese Mozzarella, edam or low-fat cheddar cheese to taste

The easy bit1. Preheat the oven to 200°C2. To make the Napoli sauce, add cooking oil to a saucepan and lightly

sauté the onion and garlic until they just start to colour. Season and add the chopped basil. Cook for anohter minute, add the tomato and cook until the sauce has a nice thick consistency. Adjust seasoning, add sugar and set aside.

3. Take the aubergine slices, salt them and leave them on a tray for 20 minutes. Wash the aubergine of excess salt and pat dry with absorbent paper. Brush with oil and grill both sides of each slice.

4. In a baking dish or ovenproof dish, spread a small amount of Napoli and then a layer of aubergine, then add more Napoli, some basil leaves and the mozzarella (or other cheese). Continue layering until you have used up all of the aubergine.

5. On the top layer, sprinkle some Parmesan, and then bake for 25 minutes or until golden brown.

6. Garnish with the whole basil leaves.

Top of Document 93

Aubergine BakeWhat you'll needServes 2 2 aubergines (approx 200g in weight each), cut

into 1 cm slices 2 tsps olive oil 4 spring onions, trimmed and sliced 125g mozzarella, thickly sliced 4 basil leaves, shredded 300g napoletana (tomato) sauce 20g parmesan cheese, grated

The easy bit1. Preheat the oven to 190ºC. Place the aubergine slices onto a baking tray

in a single layer. Brush with the olive oil and bake for 10 minutes. Cooking the aubergines in this way means that you only use 2 tbsps of oil - if you were to fry the slices it would use a lot more.

2. Transfer the aubergines to an ovenproof dish, layering them with the spring onions, mozzarella, shredded basil and tomato sauce. Sprinkle with the parmesan and bake for 25 minutes. Serve immediately.

Top of Document 94

Tomato & feta parcelsWhat you'll needServes 6

500g cherry tomatoes 200g feta cheese, crumbled 6 small sprigs of rosemary olive oil balsamic vinegar parchment paper

The easy bit1. Cut 6 even large circles of parchment paper and divide cheese, tomatoes,

rosemary and a drizzle of olive oil evenly between each parcel.2. Fold each parcel in half, sealing the edges by wetting the edge slightly

and nipping together.3. Bake for 15 minutes at 200oC4. Carefully open by slitting paper to release steam.5. Drizzle with balsamic vinegar to serve.Top of Document 95

Grilled Haloumi SaladWhat you'll needServes 2

200g halloumi cheese 300g mixed salad leaves 1 red onion, finely sliced 8 black or green olives 2 medium vine tomatoes 1 tbsp pine nuts 1 tbsp olive oil 1 tbsp balsamic vinegar pinch of dried oregano handful of green beans

The easy bitTop of Document 96

1. Thinly slice the halloumi and place under a medium grill until golden.2. Place the salad leaves, onion, olives, pine nuts and tomato and green

beans into a bowl.3. Mix the oregano, olive oil and balsamic vinegar in a separate bowl to

make the dressing.4. Remove cooked halloumi from the grill and place over the salad.5. Drizzle dressing over the salad and serve.

Tomato, Aubergine & Mozzarella StackWhat you'll needServes 2

2 beef tomatoes 1 small aubergine 125g mozzarella 3 tbsps olive oil 1 garlic clove, crushed 25g parmesan cheese, finely grated 10g fresh basil

Top of Document 97

The easy bit1. Pre-heat the oven to 190°c.2. Take the aubergine and cut six 1cm rounds of roughly the same size.3. Drizzle 1 tbsp of the olive oil over the slices and season with a little salt

and pepper, pop onto a hot griddle pan and cook on both sides until slightly charred. Then remove from the pan.

4. Slice the beef tomatoes into four pieces roughly the same thickness. Slice the mozzarella cheese into 6, again equally.

5. Finely chop the basil and pop it into a small bowl and mix with the remaining olive oil, parmesan cheese and garlic.

6. Place the two bottom slices of the tomato into a small oven-proof dish, season with salt and pepper then top with a slice of aubergine, a slice of mozzarella followed by a small amount of the dressing, repeat the layers and finish off with the last slice of tomato, remembering to season each layer.

7. Place the tomato stack into the pre-heated oven for 10-15 minutes until soft and the cheese has melted. Serve with fresh garden salad.

Baked Ricotta with Rocket & Pear SaladWhat you'll needServes 2

200g low fat ricotta

Top of Document 98

1 egg yolk 2 egg whites 2 tbsps parsley, chopped 4 sprigs thyme zest of a lemon 1 tbsp lemon juice 1 tbsp parmesan, grated olive oil (to grease ramekins)Rocket salad

1 cup rocket leaves 1/4 pear, thinly sliced 1 tbsp walnuts, roasted and chopped 1 tsp good quality balsamic vinegar 2 tsps olive oil salt and pepper

The easy bit1. Preheat the oven to 180°C.2. In a food processer, blend ricotta, egg yolk, parsley, thyme, lemon zest

and juice, parmesan and cracked pepper until smooth.3. Whisk egg whites until soft peak have formed, then gently fold in to the

mixture.4. Spoon the mixture in to well greased 150ml ramekins. Then bake for 12-

15 minutes. (Test with a skewer - it should come out clean.)5. For the salad, toss rocket, pear and walnuts together. Dress with vinegar

and olive oil and season with salt and pepper.6. Serve warm or room temperature. Great for Sunday lunch!

Top of Document 99

Courgette, Ricotta & Aubergine LasagneWhat you'll needEquipment: 20 x 15cm lasagne dish with 5cm high sides or something of similar proportions

 Serves 4 2 medium courgettes, top and tailed,

halved and sliced 3 - 4mm lengthways 2 tbsps olive oil 2 medium brown onions, peeled and

chopped 2 cloves garlic, chopped finely 2 tbsp capers 10 green olives, sliced 1 stick celery, cut into 1 cm dice 1 small - medium aubergine, cut into 1 cm

dice 1 small red pepper cut into 1 cm dice 1 small yellow pepper cut into 1 cm dice 1kg tomatoes, skinned* 1/3 cup parsley & stalks, roughly chopped salt & black pepper 400g low fat ricotta 1/3 cup parmesan, finely grated

The easy bit*To skin tomatoes, remove stems then score the skin of each tomato right round so it divides the tomato in half. Place in a bowl and cover with boiling water. Wait 10 minutes. Drain tomatoes, peel or slide skins off and chop roughly. Set aside.

1. Preheat oven to 180ºC.2. Combine olive oil, onions and garlic in a medium saucepan and cook until

onions are translucent. Add capers, olives, celery, aubergine and peppers and cook until all the vegetables are tender. Add tomatoes and cook until mixture is nice and thick. Turn heat off and stir in parsley, salt and pepper. Set aside.

3. To prepare courgette, simply blanch for 5 - 10 seconds in boiling water. Drain in colander and dry with paper towelling.

Top of Document 100

4. To assemble lasagne, spread half the pepper mixture evenly over bottom of dish. Crumble half the ricotta evenly over the pepper, then a layer of half the courgette slices, overlapping if you seem to have extra. Repeat with remaining ingredients, then finish with an even sprinkling of parmesan. Bake for 20 minutes, and if the parmesan isn't nice and golden, you may choose to grill briefly. Serve immediately.

Grilled Mushroom, Artichoke & Cheese MeltWhat you'll needServes 1

50g green olives, pitted 2 tsp capers 1 small clove garlic  3 tsp olive oil 3 portobello mushrooms 3 artichoke hearts, halved 3 slices Taleggio or Mozzarella cheese 1 tsp thyme leaves salt and pepper to taste

The easy bit1. For the tapenade, put the olives, capers, and garlic in a food

processor and process until smooth, then add 2 tsps olive oil to bring the mix together.

2. Brush the mushrooms and artichokes with the remaining olive oil and grill (mushrooms stem-side first).

3. When you turn them, place the Taleggio / Mozzarella cheese on top of the mushroom to melt.

4. Dress mushrooms and artichokes with the tapenade, garnish with thyme and season with salt and pepper.

Top of Document 101

SeafoodCajun Fish with Orange SaladWhat you'll needServes 4

480g white fish fillets Juice of 1 lime 2 tbsp cajun spice mix 1 tbsp oil 2 oranges, segmented 100g baby spinach leaves 2 tomatoes cut into thin wedges 1 avocado 1 small red onion, cut into thin wedges 1 tsp vinegar

The easy bit1. Brush the fish with the lime juice and sprinkle with cajun spices2. Heat the oil in a large non stick frying pan and fry fish fillets until golden3. Combine the oranges, spinach, tomatoes, avocado, onion and vinegar

and serve with fish

Top of Document 102

Indian Fish CurryWhat you'll needServes 4

480g thick fish fillets cut into large chunks, skin and bones removed

1 tbsp oil 2 onions 3 garlic cloves crushed 2cm piece grated ginger 2 tsp ground coriander 1 tsp ground cumin 1 tsp ground turmeric 3 tomatoes peeled and chopped 1 1/2 tsp garam masala Lime Juice 1 tbsp chopped mint

The easy bit

Top of Document 103

1. Heat Oil in a saucepan over a low heat and fry the onion, stirring until soft and golden.  Add the garlic, ginger, coriander, cumin and tumeric and stir for a few minutes until the spices are fragrant.

2. Add the tomatoes and garam masala and cook over low heat until most of the liquid has evaporated.

3. Add the fish, cover and simmer for 10 minutes or until cooked.  Add a little water if necessary.  Stir through the lime juice and mint.

4. Season to taste.

Tuna Kebabs with Indian SaladWhat you'll need480g tuna steaks, cut into small cubes

Marinade 1 small chilli, deseeded and

finely chopped 1 tbsp olive oil 1 tsp paprika 2 tbsp chopped parsley 2 tbsp balsamic vinegar 2 tbsp chopped mint 3 garlic gloves, crushedIndian Salad 1 cup shredded green cabbage 1 cup shredded red cabbage

Top of Document 104

1 red onion, finely sliced 1 red chilli, finely sliced 4 tbsp lime juice 2 tsp olive oil Handful of mint leaves

The easy bit1. Combine all marinade ingredients in a bowl.  Add the tuna cubes and

allow to marinate for 1 hour2. Thread the tuna onto skewers.  Heat a large frying pan or grill plate over

medium heat and spray with olive oil.  Cook the tuna for one minute on each side keeping it rare inside

3. Combine all the salad ingredients in a large bowl and serve with tuna kebabs

Chorizo & Prawn SkewersWhat you'll needServe 2 skewers as a meal or 1 skewer as an allowable snack.

8 medium prawns, peeled, tails intact 1 chorizo, sliced into 8 pieces 1 tbsp oil

Top of Document 105

The easy bit1. Soak 4 bamboo skewers in water for 15 minutes.2. Thread 2 prawns and 2 pieces of chorizo onto a skewer, repeat with the

remaining skewers.3. Brush with oil, place on a grill plate or barbecue and cook for 5-7 minutes

until cooked through.

Blue Eye Skewers with Moroccan SpicesWhat you'll need

Top of Document 106

Serves 2

300 g blue eye (or any firm white fish), cut into chunks

1 tbsp olive oil 2 tsps ground cumin 1 tsp ground coriander 1 tsp paprika 2 tbsps fresh lemon juice 2 tsps finely grated lemon

zest 1 red chilli, deseeded and

finely chopped salt and black pepper ½ cup plain low-fat yoghurt 50 g baby spinach ¼ cup fresh coriander leaves ¼ cup fresh mint leaves

The easy bit1. Soak 4 bamboo skewers in water for 30 minutes.2. Thread blue eye evenly onto skewers and place in a shallow dish.3. In a bowl, mix together oil, 1 tsp cumin, the coriander, paprika, lemon

juice, zest and chilli, then season with salt and pepper.4. Pour over the fish skewers and refrigerate for 2 hours.5. Meanwhile, stir the remaining cumin through the yoghurt and set aside.6. Heat a non-stick frying pan and cook the skewers for 2-3 minutes on each

side until cooked.7. Place on a bed of baby spinach and top with the coriander, mint and

cumin yoghurt.

Tip: You can use any firm white fish instead of the blue eye.

Top of Document 107

Chargrilled Wild Barramundi with Mango SalsaWhat you'll needServes 2

2 wild barramundi steaks, about 180 g each

1 tbsp olive oil salt and black pepper ½ fresh mango, diced 1 roma tomato, diced ½ Lebanese cucumber, diced ½ red onion, diced 2 tbsps chopped fresh coriander 1 tbsp fresh lime or lemon juice 80 g rocket

The easy bit1. Season the barramundi with oil, salt and pepper.2. Heat a grill plate or barbecue and cook barramundi for 5-10 minutes until

cooked.3. To make the salsa, combine the mango, tomato, cucumber, onion,

coriander and lime or lemon juice and mix well.4. Serve the barramundi with the rocket and top with the mango salsa.

Tip: If you can't find wild barramundi, you can make this recipe with any other fish.

Top of Document 108

Steamed Mussels with Coconut MilkWhat you'll needServes 2

1 tsp sesame oil2 cloves garlic, sliced

2 tsps grated fresh ginger 400 g mussels, cleaned ½ cup light coconut milk 2 tbsps lemon juice 1 tbsp kecap manis (Sweet Soy

Sauce) ¼ cup fresh coriander leaves

The easy bit1. Heat sesame oil in a saucepan, add the garlic and ginger cook for 1

minute, then add the mussels and mix well.2. Add the coconut milk and lemon juice and cover.3. Steam the mussels for 3-4 minutes until they open.4. Add the kecap manis and coriander, mix well and serve.

Tip: Depending on what is available at your local fish shop, you can also use clams instead of mussels.

Top of Document 109

Salt & Pepper SquidWhat you'll needServes 2

2 squid tubes, about 300 g 20 g cornflour 3 tbsps salt 1 tbsp black pepper ¼ tsp Chinese five-spice

powder 2 tbsps vegetable oil 1 lemon, cut into wedges

The easy bit1. Use a sharp knife to cut lengthwise through 1 side of each squid tube.2. Open out flat with the inside surface facing up and score diagonally.3. Cut into irregular shapes and pat dry with paper towels.4. Combine the cornflour, salt, pepper and five-spice powder in a bowl.5. Add the squid and toss gently to coat.6. Remove the squid and shake off any excess.7. Heat the oil in a large frying pan, add the squid and cook for 3-4 minutes

until golden brown and crisp.8. Serve with lemon wedges and a green side salad.

Tip: Prawns are also delicious when cooked using this method.

Top of Document 110

Thai Fish CakesWhat you'll needServes 2

250 g skinless white fish fillet, such as trevally

1 tbsp red curry paste 2 tsps fish sauce ½ tsp brown sugar 1 tsp finely grated lime or lemon zest 2 green beans, cut into very

thin slices salt and black pepper 2 tbsps vegetable oil

The easy bit

Top of Document 111

1. Place the fish, curry paste, fish sauce and sugar in a food processor and blend well.

2. Transfer to a bowl and stir in the zest and beans, making sure that they are evenly distributed throughout the mixture.

3. Season with salt and pepper, then form the mixture into 8 patties.4. Heat the oil in a large non-stick frying pan and fry the patties over a

moderate heat until golden brown on each side.5. Serve warm with salad and a little sweet chilli sauce.

Tip: The fresh fish can be substituted for canned tuna in spring water - just be sure to drain the tuna well.

Steamed Salmon with Ginger, Chilli & GarlicWhat you'll needServes 2

2 salmon fillets, about 120 g each 1 tsp sesame oil ½ red chilli, deseeded and sliced 2 tsps grated fresh ginger 2 cloves garlic, sliced 1 lime, sliced 1 tbsp chopped fresh coriander,

plus extra for garnish

Top of Document 112

salt and black pepper 1 bunch bok choy 1 spring onion, sliced

The easy bit1. Cut 2 pieces of greaseproof paper each large enough to wrap a piece of

salmon.2. Place a piece of salmon onto each piece of paper.3. Top each piece of fish with sesame oil, chilli, ginger, garlic, lime and

coriander and season with salt and pepper.4. Fold the paper over the salmon and fold up at the ends to make a tight

parcel so none of the juices can escape.5. Place in a bamboo steamer and steam for 10 minutes until cooked.6. Remove fish from the steamer, set aside.7. Add the bok choy and steam for 4-5 minutes, remove fish from parcel.8. Place the salmon onto plates, and sprinkle over the spring onion.9. Garnish with extra coriander and serve with the steamed bok choy.

Tip: To try something a little different, you can substitute the salmon for fresh tuna.

Braised TunaWhat you'll needServes 4

4 medium tuna steaks/fillets 2 tbsps olive oil 2 tbsps finely minced/chopped onion

Top of Document 113

2 sticks of celery, finely sliced 1 small tomato roughly chopped 100 grams chopped green beans 1/2 tsp thyme Salt and pepper to taste.

The easy bit1. Heat 1 tbsp of oil and gently fry the onions and celery until soft.2. Stir in the tomatoes and thyme and cook for about 5 minutes to soften

tomatoes.3. Add chopped beans and stir through. Cook for 2 minutes then set aside.4. Season tuna steaks with salt and pepper to taste.5. Heat remaining oil and quickly fry the tuna steaks to brown on each side

(approximately 2-3 minutes depending on thickness).6. Place warm vegetables on plate and top with frilled tuna steaks. Serve

with grilled lime or lemon and a green salad.

Grilled Salmon with Tomato and Avocado SaladWhat you'll needTop of Document 114

Serves 4

2 ripe tomatoes, cored and cut into 2cm dices (about 2 cups)

2 avocados, peeled, seeded and cut into 2cm dices (about 2 cups)

6 tbsps finely chopped red onions 2 tbsps chopped fresh parsley 2 tbsps extra virgin olive oil

(optional) 1 tbsp fresh lemon juice 2 tsps salt 1/2 tsp freshly ground pepper 4 fresh medium salmon fillets, skin

on 4 sprigs fresh coriander for garnish Salt and pepper to taste

The easy bit1. Mix the tomatoes, avocados, onions, parsley, olive oil, lemon juice, salt

and pepper. Toss to combine and set aside.2. Preheat the grill to medium-high heat.3. Lightly brush the fillets with the olive oil and season with salt. Add to the

grill, skin side down, and cook until the skin is crisp (approximately 4-5 minutes).

4. Turn and cook until the salmon is opaque and medium-rare (about 4 minutes depending upon the thickness of the fillets).

5. To serve, spoon salsa on serving plate and add fillets on top. Garnish each plate with a sprig of coriander and serve immediately with a green salad or steamed greens.

Top of Document 115

Garlic PrawnsWhat you'll needServes 2-3

450 grams cleaned and deveined prawns

1 tbsp butter 2 tbsps olive oil 4 large cloves garlic, crushed Juice of 1/2 lemon 1/2 cup dry white wine Pinch of dried chilli flakes to

taste Salt and pepper to taste

The easy bit1. Heat the butter and oil in a frying pan over a medium-hot heat until foam

subsides. Add the garlic, parsley, lemon juice, wine, chilli flakes, salt and pepper. Bring to a boil, lower heat and simmer for 3 minutes.

2. Add prawns and cook, stirring frequently for 5-6 minutes until prawns are pink. Remove from heat.

3. Place prawns on serving plate and pour sauce over prawns from the frying pan. Serve immediately with either steamed Asian greens or steamed vegetables.

Top of Document 116

Roast Cod with Sweet & Sour Peppers & Salsa VerdeWhat you'll needServes 2

2, 7oz cod loin steaks (any white fish or salmon will work just as well)

1 small red pepper, sliced 1 small yellow pepper, sliced 1 small green pepper, sliced 2 tbsp olive oil 2 tbsp white wine vinegar 1 tbsp runny honey 1 tbsp parsley 1 tbsp mint 1 tbsp basil 1 small garlic clove, crushed 5 green olives, pitted 2-3tbspp extra virgin olive oil 1 tsp capers

The easy bit1. Pre-heat the oven to 200oc / gas 6.2. In a medium saucepan fry the slices of pepper in 1tbspp of the olive oil

over a medium heat until they begin to soften but not brown, for about 5 minutes stirring every so often.

3. Add the vinegar and honey turn the heat down to a simmer. Drizzle the remaining 1tbspp of olive oil over the two cod steaks, season with a little salt and pepper and pop into the oven for 8-10 minutes depending on the thickness of your cod.

4. For the salsa verde simply place all the ingredients either into a small blender or pestle and mortar and mix until smooth and vibrantly green.

5. To serve divide the peppers between your plates, add the cod and top with the salsa verde.

Top of Document 117

6. 592 Calories per serving.

Oriental Salmon with vegetablesWhat you'll need 2 salmon fillets 2 tbsp soy sauce 1 tbsp olive oil 1 tbsp oyster sauce 150g broccoli florets 1 packet of mange tout (150g), chopped 1 packet of green beans (150g), chopped 4 spring onions, chopped

The easy bit1. Mix together the sauces, oil and chinese five spice. Cover the salmon

fillets with half of the marinade and leave for at least 20 minutes.2. Add the broccoli, spring onion, mange tout and green beans to the rest of

the marinade.3. Cook salmon in frying pan for 6-8 minutes turning halfway through. Stir-fry

vegetables in a separate pan until cooked but slightly crunchy. Serve the salmon on top of the vegetables.

Top of Document 118

Prawn, chilli & garlic stir fryWhat you'll needServes 2

10 green (uncooked) prawns, peeled and sliced in half

2 garlic cloves, thinly sliced 1/2 red chilli, de-seeded and thinly

sliced (use more for extra punch) 1 pak choy/bok choy, roughly

chopped 1 small courgette, thinly sliced 5 closed cup mushrooms, thinly

sliced small handful of beansprouts 2 spring onions, finely sliced 1 tbsp soy sauce 1/2 tsp sugar 1 tbsp water 1 tbsp sunflower oil fresh coriander (for garnishing, optional)

Top of Document 119

The easy bit1. The most important aspect of making a stir-fry is to make sure all of your

ingredients are chopped, washed and ready at hand to pop into the wok as you fry. The vegetables should retain a crunch for a fuller flavour and consistency. The longer you cook a vegetable for, the more goodness is lost.

2. Heat a wok or frying pan until almost smoking hot. Add the sunflower oil followed by the garlic, king prawns, chilli, courgette and mushrooms and fry for 1-2 minutes. Next goes in the pak choy, beansprouts, soy sauce, sugar and water and continue cooking for 2 minutes.

3. Serve with thinly sliced spring onions and if you have some at hand a little fresh chopped coriander.

Grilled Prawn SaladWhat you'll needServes 1

2 king prawns - cleaned zest of half of a lemon 2 green chilli - chopped 2 clove garlic - crushed 8 tsps olive oil salt and pepper to taste 1 tbsp dill, picked 1/4 baby cos lettuce - shredded 1/4 small red onion - sliced 3 cherry tomatoes - halved Juice if 1 lime

Top of Document 120

The easy bit1. Marinate the prawns in lemon zest, chilli, garlic, 2 tsps of olive oil, and

salt and pepper for 30 minutes.2. Grill the prawns for about 4 minutes on each side.3. Toss together dill, lettuce, onion and cherry tomatoes. Dress with lime

juice and remaining olive oil. Rest the prawns on top of the salad and serve with a lemon wedge.

Mediterranean Fish BakeWhat you'll needServes 2-4

4 x 100g white fish fillets of your choice 400g tinned chopped tomatoes 1 courgette sliced 1 red pepper, sliced 1 green pepper, sliced

Top of Document 121

1 yellow pepper, sliced 2 tbsps mixed herbs 2 tbsps Worcestershire sauce

The easy bit1. Preheat oven to 200ºC (Gas mark 6). Place chopped tomatoes in a bowl

with Worcestershire sauce and half the mixed herbs.2. In an ovenproof dish pour 3/4 of the tomato sauce, add the courgette and

mixed pepper, and place fish portions on top.3. Pour over the remaining sauce and add a slice of mozzarella to each

piece of fish, then bake for 15 minutes.4. When cooked, sprinkle the remaining herbs over the dish and serve.

Creamy Prawn CurryWhat you'll need

Top of Document 122

Serves 2

• 2 tsps of coconut oil• 1 medium onion, finely chopped• 1 garlic clove, crushed• 1 tsp turmeric• 1 small red chilli, deseeded and

finely chopped• ½ tsp medium curry powder• 200ml coconut milk• 300g raw king prawns - shelled and

de-veined• 1 tsp chopped coriander to garnish• Salt to taste

The easy bit1. Heat the coconut oil in a pan, add the onion and cook until soft. Add the

garlic, turmeric, chilli and curry powder and stir over a medium heat for 1 minute. Pour in the coconut milk, season with salt and simmer for 10 minutes.

2. Add the prawns and cook for 8 minutes or until the prawns are tender.3. Garnish the curry with chopped coriander and serve with stir fried

vegetables.

Top of Document 123

Italian Prawn BakeWhat you'll need Serves 2

30ml olive oil  1 Large white onion  2 Garlic cloves peeled and chopped  800g fresh prawns peeled and

deveined 225g chopped tomatoes and herbs 225g grated mozzarella 20g grated parmesan cheese 1 tsp dried oregano 1 tbsp chopped basil Salt & pepper to taste

The easy bit1. Heat 1 tbsp of oil in a frying pan and sauté the onion until golden. Add the

garlic and sauté for a further 1 minute.2. Add the prawns and sauté for a further 3 minutes, before removing from

heat and placing in a baking dish. 3. Heat the remainder of the oil in the pan and add tomatoes, oregano and

basil, and simmer for 5 minutes before adding a pinch of salt and pepper.4. Pour the sauce over the prawns then add the shredded mozzarella

spreading evenly across the dish. Finally top with the parmesan and grill on a medium heat until the cheese topping is golden and bubbling.

Top of Document 124

Pan Fried Tuna SteakWhat you'll needServes 2

2 x Tuna steaks 1/2 tsp lime rind 1 tbsp lime juice 1 garlic clove 1 tsp cumin 1 tsp coriander 2 tbsp olive oil Black pepper

The easy bitMethod

1. Mix together the garlic, cumin, coriander, olive oil, black pepper, lime rind and lime juice to make a paste.

2. Rinse Tuna steaks and then pat dry with kitchen paper. 3. Spread the paste thinly over each side of the steaks4. Heat remaining oil in frying pan, add tuna and press down to seal juices.

Turn the Tuna and repeat. Cook for 5 minutes.5. Serve with a mixed salad.

Top of Document 125

Smoked Salmon and Scrambled Eggs on a Cauliflower RostiWhat you'll needServes 2

4 medium eggs 8 strips of fresh smoked salmon 1/4 lemon 1/4 cauliflower salt and black pepper 1 tbsp olive oil

The easy bit1. Grate the cauliflower and shallow fry until golden brown.2. Divide the mixture between two stainless steel rings on a baking tray,

press down firmly and place into the oven for 10 minutes. (Tip: if mixture isn't binding well, add a dollop of tomato paste to help combine before baking.)

3. Tear the salmon into bitesize strips, add to a bowl with the 1/4 lemon juice along with a dash of ground black pepper.

Top of Document 126

4. Beat the eggs and add to a non stick frying pan on a medium heat. Stir and fold until the eggs start to firm. Add the salmon to the pan and stir until mixture is fully scrambled.

5. Place scrambled mixture on top of rosti and serve.

Chinese Prawn OmeletteWhat you'll needServes 1

2 free range eggs 1 tsp soy sauce few drops of sesame seed oil 1/4 cup snow pea sprouts 1/4 cup beansprouts 1 spring onion, roughly chopped coriander, roughly chopped 3 prawns, blanched and cut in half pepper 2 tsps grapeseed oil 1 tsp oyster sauce

The easy bit

Top of Document 127

1. In a bowl, whisk the eggs then season with soy sauce, sesame seed oil and pepper.

2. Heat a pan or wok until very hot add in grapeseed oil then pour in the egg mixture. Move the omelette around with a wooden spoon to let the liquid escape.

3. While the eggs are still runny in the middle, add prawns, snow pea sprouts, coriander and spring onion to one side and fold the omelette in half and allow the omelette to sit in the pan over low heat for 2 minutes.

4. To serve, drizzle the omelette with oyster sauce and freshly cracked pepper.

Tip: Any lean meat can be used instead of prawns.For a vegetarian option, replace prawns with mushrooms

Crispy Salmon & Guacamole Lettuce CupsWhat you'll needServes 4

4 salmon fillets, skin on (roughly 200g each)

salt & pepper 2 tbsp olive oil 2 avocados, skin and seeds

removed mashed 1 medium red or yellow pepper,

seeds removed, 6mm dice

Top of Document 128

1 courgette, 6mm dice 2 medium tomatoes 4 tbsps lime 3 - 4 baby cos lettuce 1/2 packed cup coriander leaves & stalks, roughly chopped 1/2 a small red onion, peeled and finely sliced or 4- 5 spring onions,

finely sliced a good hit of tabasco sauce - because this is what gives the dish a great

lift

The easy bit1. Preheat oven to 200ºC or 190ºC fan forced.2. Rub salmon pieces with a small amount of olive oil (reserve the rest),

season with salt & pepper on skin side, then transfer skin side down onto a cold* non-stick pan, on a low to medium heat. Leave salmon to cook for about 7 - 10 minutes or until the skin is golden and crispy. Flip salmon and cook until there is very little give when you press it gently. Rest with skin side up until cool enough to handle.

3. Slice all cooked flesh away and return the skin to non-stick pan, on low heat, underside down to crisp up. Meanwhile, with 2 forks, flake the flesh finely and spread evenly onto a baking tray lined with parchment. Drizzle 1 tbsp of olive oil over the salmon and bake for about 15 - 20 minutes or until very crispy and a deep golden brown. Remove salmon skin from pan (set pan aside without washing) and cool skin on some paper towel.

4. To make salsa, scatter pepper and courgette onto pan, on high heat to cook in oil rendered from salmon. Don't toss the vegies - simply allow them to sit for about 10 seconds or until you can see edges of the vegies are slightly blackened. Toss for another 10 seconds then transfer vegies to a plate to cool. In a medium mixing bowl combine with tomatoes, onion, coriander, only 2 tbsps lime, salt and pepper. Set aside.

5. To make guacamole, simply combine avocado with 2 tbsps lime, salt, pepper and tabasco to taste. Set aside.

6. To assemble the scoops, begin with slicing the crispy salmon skin into 5mm slivers. Dollop a small amount of the guacamole in each lettuce cup, 2 tbsps of the salsa, then a generous sprinkle of the salmon crisps and crispy skin over the top.

Tip: When cooking salmon, always start with a cold pan and the skin side down. This will ensure the skin crisps up slowly and beautifully, without burning before the flesh cooks completely. Also always serve skin side up and EAT IT! A lot of people aren't used to eating fish skin but it's just like pork cracking - delicious and full of omega 3 fats which are very good for you.

Top of Document 129

Top of Document 130

Cumin Spiced Squid with a Coconut, Pistachio & Coriander SaladWhat you'll needServes 4

Cumin spiced squid: 800g squid, skin removed OR

firm tofu can be used as a substitute

zest of 1 lime 1/2 tsp dried chilli flakes or 1/4

tsp chilli powder 1 tbsp ground cumin 2 - 3 cloves garlic, roughly

chopped 2 tbsps olive oilCoconut, Pistachio, Mint & Coriander Salad: 1 1/2 cups dried shredded

coconut 3/4 cup boiling hot water 1/2 cup pistachios, roughly chopped 1/3 cup fresh coriander + stalks, roughly chopped 1/3 cup fresh mint leaves, roughly chopped 1/3 cup dried currants or sultanas 1 tsp honey 2 tbsp lime juice 2 pinches of salt

The easy bit1. To make relish, combine coconut and hot water in a medium bowl, stir

until water is all absorbed, then allow to cool to room temperature. Just before serving, add pistachios, coriander, mint, currants, honey, lime and pinch of salt. Mix gently with a spoon until combined.

2. To prepare squid, cut a tube open so it is sitting flat in a single sheet with the inner side facing upwards. Score partially into the flesh, diagonally, at 3mm intervals then repeat in a perpendicular direction so you have a diamond shaped lattice - this will tenderise and make the pieces curl attractively when cooked. Then cut into 4cm square pieces. Sprinkle lime zest, chilli, cumin and a pinch of salt over squid and mix with hands until

Top of Document 131

squid is evenly coated with seasonings. Halve the oil and garlic to cook squid in 2 batches. Combine garlic and oil in a large frying pan and bring to high heat. As soon as garlic begins to turn golden, add squid and sauté until cooked through. If there are any bits stuck to the pan scrape it up and sprinkle over the squid for a bit of crunch.

3. Divide squid and coconut relish between 4 plates and serve immediately.White Fish Baked in Paper with Ginger and MushroomWhat you'll needServes 2

2 x 150g white fish fillet such as Cod, skinless

2 tbsps tamari, or salt reduced soy sauce

few drops sesame oil handful of fresh shitake

mushrooms. 50g sugar snap peas 1 tbsp ginger 1 spring onion 2 tsps olive oil fresh coriander to

garnish

The easy bit1. Preheat the oven to 180ºC.2. Cut 4 pieces of baking paper approximately 40x30cm.3. In a bowl, mix tamari and sesame oil together.4. Place sugar snap peas in the middle of double layered baking paper, then

drizzle with 1 tsp of olive oil on each paper, and place a fish fillet on top. Scatter over a half of the ginger, spring onion and mushroom and pour over half of the soy sauce mixture on each piece of paper. Join paper sides in the middle and fold together, pleating to enclose. Twist both ends several times. Place the parcels in the oven for 10-12 minutes.

5. Place the parcels on plates, cut the parcels in the middle and garnish with fresh coriander. Serve the fish in the parcel.

Tips: Any fish fillet can be used to your preferences. Use fresh shitake mushrooms if available. Soak dried mushroom in warm water until soft before use.

Top of Document 132

Roasted Salmon with Tomato SalsaWhat you'll needServes 2

2 x 120-150g salmon fillets, skin on salt and pepper 1/2 tsp olive oilTomato Salsa

2 small ripe tomatoes, deseeded and finely diced

2 spring onion, finely chopped 2 tbsps coriander, chopped 1 tbsp olive oil 1 tsp red wine vinegar 1 chilli, deseeded and finely sliced salt and pepper 6 baby asparagus

The easy bit1. For Tomato salsa, mix all ingredients together and season well. Set aside.2. Blanch asparagus in boiling water until cooked and refresh in iced water.3. Rub olive oil onto the Salmon fillet and season with salt and pepper.4. Place Salmon fillets skin side down on hot non-stick pan and cook for 4

minutes until the skin is golden and crispy then cook the other side for a further 2 minutes (for medium).

5. Serve Salmon fillets with tomato salsa and blanched asparagus.

Top of Document 133

Stuffed Calamari with Cucumber SalsaWhat you'll needServes 2

6 small squid tubes (or 4 larger squid tubes*), cleaned and prepared

100g low fat ricotta 1 tbsp pine nuts, toasted 3 sprigs thyme zest of a lemon 1 tbsp mint, finely chopped Salt and pepper 2 tsps olive oilSalsa

1 small cucumber, peeled and deseeded

1 handful mint leaves 1 handful coriander 3 spring onions 1 tbsp olive oil 2 tsps lemon juice Salt and pepper

Top of Document 134

*Note: the squid tubes featured in this recipe image are larger varieties; that's why the plate features 2 tubes. If you are able to find smaller squid tubes, you can serve 3 per person.

The easy bit1. For the salsa, cut all ingredients into small pieces. Crush mint, coriander

and spring onion in mortar and pestle. Add cucumber and crush until bruised, then season well with olive oil, lemon juice and salt and pepper. Set aside.

2. For the stuffing, mix ricotta, pine nuts, thyme, lemon zest and mint together and season well with salt and pepper. Fill squid half way with stuffing and prick the squid before grilling.

3. Rub olive oil on to the stuffed squid then place on the hot grill pan and cook for 3-5 minutes or until cooked.

4. Serve immediately with salsa over the top.

Courgette Spaghetti with Prawns, Peas & MintWhat you'll needServes 2

3 courgettes, cut in to spaghetti strips*

250g prawns, shelled, deveined & cut into bite size

2 cloves garlic, sliced 1 tsp chilli, chopped (optional) 50g peas zest of one lemon a handful of mint leaves 1 tbsp parmesan, grated 1 tbsp olive oil Salt and pepper

Top of Document 135

*This can be done with the help of a julienne peeler. If you don't have one, you can use a regular vegetable peeler to make 1/2-inch wide ribbons of courgette instead.

The easy bit1. In a large pan, sauté garlic and chilli in olive oil over medium heat until

fragrant. Then add prawn meat and cook until opaque.2. Add courgette and peas and stir until the courgette is just wilted. Season

well with salt and pepper.3. Finish off with lemon zest and mint & serve with sprinkle of parmesan.

Tuna, Orange & Fennel SaladWhat you'll needServes 4

800g tinned tuna in spring water, drained and flaked into smaller pieces or firm tofu

4 oranges, skin sliced away, individual segments cut out

2 large fennel bulbs, sliced thinly across bulb

1/2 cup picked parsley leaves

Top of Document 136

1 baby cos lettuce, torn into bite size pieces 1/2 a small red onion, peeled and finely sliced or 4 - 5 stalks spring

onions, finely sliced 1 1/2 avocados, peeled and deseeded - 1 diced, 1/2 mashed (for

dressing) 20 black olives 1/2 cup toasted pine nuts 1 clove garlic, peeled and bashed 1/3 cup freshly squeezed orange juice 2 tbsps apple cider vinegar

The easy bit1. To make dressing combine 1/2 a mashed avocado, garlic, orange juice,

cider vinegar, salt and black pepper in a clean glass jar and shake until mixed well.

2. Combine tuna, oranges, fennel, parsley, cos, onion and avocado in a large mixing bowl. Drizzle dressing over the top and toss salad gently with clean hands. Divide between 4 bowls or plates, placing 5 olives in each and garnishing with pine nuts. Serve immediately.

Roast Sardines with Mediterranean VegetablesWhat you'll needServes 1

1 tomato, cut in large chunks

1⁄4 cucumber, sliced

Top of Document 137

1⁄4 red onion, sliced 1 small stalk celery, sliced 1⁄4 red pepper, cut into strips 1 tbsp capers 4 sardines, butterflied 1 tbsp fresh oregano, chopped salt and pepper to taste 1 tsp extra virgin olive oil 2 tsp sherry vinegar 2 tbsp parsley, roughly chopped

The easy bit1. Preheat oven to 200°C. Toss all the vegetables and capers together in a

large bowl.2.  On a greased baking tray, lay out the sardines, skin-side up. Season with

oregano, salt, pepper, olive oil and sherry vinegar.3. Roast sardines for 4 to 5 minutes. Keep all the juices that leach out,

as these will be your dressing.4. Dress the vegetables with the pan juices and parsley. Season

and arrange salad on plate, and garnish with sardines.

Ginger & Lime Snapper Fillets with Bok ChoyWhat you'll need

Top of Document 138

Serves 1

150g snapper or other fish fillet, skin on, deboned

20g bean shoots 1⁄4 red capsicum, sliced 1⁄4 red onion, sliced 3 mint leaves 3 tbsp cooking oil 1 shallot, sliced 1 bunch bok choy, blanched and

refreshed Juice and zest of 1 lime 30g ginger, peeled and grated 1 clove garlic, crushed, plus 1 sliced 2 tsps extra virgin olive oil salt and pepper to taste

The easy bit1. Set aside 1 tsp of lime juice for salad dressing.2. In a bowl, combine lime zest and remaining juice, ginger, crushed garlic,

1 tsp of olive oil and salt and pepper. Brush mixture onto the fish fillet and set aside for an hour.

3. To prepare the salad, combine bean shoots, capsicum, onion and the mint.

4. In a hot pan, using 2 tbsps of cooking oil, seal the fish skin-side first, then drop the temperature to medium. Cook until golden brown, turn fish and cook for 1 minute more.

5.  In another pan, using the remaining cooking oil, fry sliced garlic and shallot until almost brown, then toss in the bok choy and season.

6. Toss salad with lime juice, remaining olive oil and salt and pepper, and serve with fish and bok choy mixture.

Top of Document 139

Crispy Skin Salmon with Spiced Broccoli & Tomato SaladWhat you'll needServes 1

4 tbsp cooking oil salt and pepper to taste 180g Atlantic salmon, skin on 1⁄2 broccoli blanched 1 clove garlic, sliced 1 bird’s-eye chilli, sliced 3 cherry tomatoes, halved 1 tsp extra virgin olive oil

The easy bit1. Preheat oven to 200oC.2. In an ovenproof non-stick pan, heat 2 tbsps cooking oil. Season the

salmon, add to the pan skin-side down, and lower temperature to medium.

3. When the skin starts to get golden, put the fish in the oven for 3 minutes, then flip to the flesh side and cook for another 2 minutes.

4. Heat the remaining cooking oil in a non-stick pan, gently sauté the tenderstem broccoli with garlic and chilli, and season.

5. In a separate bowl, add the cherry tomatoes and dress with olive oil and salt.

6. Arrange tenderstem broccoli and salmon on a plate and serve with the salad.

Top of Document 140

Steamed White Wine & Chorizo MusselsWhat you'll needServes 1

1 tbsp olive oil 1 shallot, diced 400g mussels, debearded 50g chorizo, diced 1 small clove garlic, sliced 1⁄2 chilli, chopped 1⁄4 cup parsley, chopped 1⁄2 cup white wine

The easy bit1. In a pot, heat olive oil and add the shallot and mussels. Cook on high heat

for 1 minute.2. Add chorizo, garlic, chilli and parsley, and simmer for another minute.3. Add white wine and cover. When the mussels open it means they are

cooked. It’s a good idea to remove them as they open, to avoid having them become rubbery. Discard any unopened mussels.

4. When they are all opened, return the mussels to the broth and reheat to serve.

Top of Document 141

BBQ Calamari SaladWhat you'll needServes 1

Dressing/marinade juice of 1 lime 2 tsp soy sauce 1 tsp tomato ketchup 1 tsp fish sauce 1 tsp sesame oil 2 tbsp extra virgin olive oilSalad 2 small calamari, cleaned 6 cherry tomatoes, halved 1⁄2 cup coriander leaves 50g bean shoots 1⁄2 carrot, cut into thin strips

The easy bit1. Combine all the dressing/marinade ingredients. 2. Marinate the calamari for at least 1 hour using half the marinade.

Top of Document 142

3. On a hot BBQ grill, cook calamari for about 2 minutes on each side. Remove from BBQ and slice the calamari into bite-size pieces.

4. Combine cherry tomatoes, coriander, bean shoots and carrot to make the salad and toss with remaining dressing. Then add the calamari and serve.

Calamari & Aubergine ShellsWhat you'll needServes 2

500g ripe tomatoes juice of 1⁄2 lemon 1/2 chilli, finely chopped 1 clove garlic, finely chopped 1⁄2 cup basil leaves, roughly

chopped salt and pepper to taste 8 tbsp extra virgin olive oil 1 medium aubergine, sliced

lengthwise into 5mm pieces 250g cleaned sashimi-grade

calamari, finely shaved

Top of Document 143

The easy bit1. Peel and seed the tomatoes and chop roughly into 1cm pieces, making

sure to keep all their juice. Place in a bowl, and add the lemon juice, chilli, garlic and basil leaves. Season, add about 3 tbsps of oil and allow to sit for 1 hour. 

2. Meanwhile, add 3 tbsps of oil to a non-stick pan and fry the aubergine until golden brown and crisp (try adding 1 tbsp of oil at a time, as the aubergine will absorb it quickly). Remove from oil and place on absorbent paper. Season and allow to cool. 

3. Heat the remaining oil in a saucepan until the oil ripples. Place in a quarter of the shaved calamari and cook until it turns white, stirring all the time. The calamari should not colour – this will take about 15 seconds. Remove from pan onto absorbent paper and season. Repeat with the remaining calamari.

4. To serve, put three slices of the eggplant on a plate, then drizzle with the tomato salsa and top with a quarter of the calamari. Garnish with a little extra basil. Serve at room temperature.

SnacksMini Almond PearsWhat you'll needMakes 24Top of Document 144

3 cups almond meal (ground almonds) 2 cups pure icing sugar, sifted

2 egg whites 1 large orange, rind finely grated 1/4 tsp almond essence 24 cloves

The easy bit1. Preheat oven to 160°C. Line 2 flat baking trays with baking paper.2. Combine almond meal and 1/2 cup icing sugar in a bowl. Make a well in

the centre. Add egg whites, orange rind and almond essence. Using your hands, mix until dough comes together in a smooth ball. Roll walnut-sized pieces of mixture into 24 small pear shapes. Insert 1 clove (stem side up) into top of each pear.

3. Place almond pears upright, 5cm apart, on prepared trays. Bake, 1 tray at a time, on lowest shelf in oven for 20 minutes or until firm to touch. Place remaining 1 1/2 cups icing sugar in a deep, small bowl. Dip hot almond pears, 1 at a time, into icing sugar and turn to coat. Return almond pears to warm tray.

4. Dust heavily with remaining icing sugar. Allow to cool on trays.

Vegetable SliceWhat you'll needMakes 20 Slices

Top of Document 145

1/2 cup courgette, grated1/2 cup carrot, grated 1/2 cup celery, finely chopped 1/2 cup leek, finely chopped 1 cup cauliflower, steamed, finely chopped 2 tbsps spring onion, sliced 1/2 cup wholemeal self-raising flour 2 tbsps olive oil 4 eggs, lightly beaten

The easy bit1. Sauté all the vegetables in olive oil in a frypan over moderate heat, for 3-

5 minutes or until softened.2. Place contents of frypan in a large bowl.3. Toss flour through vegetables.4. Line lamington tray or shallow baking dish with baking paper.5. Place mixture into tray.6. Stir the lightly beaten eggs through the mixture and spread out evenly.7. Bake in moderate oven for 30 minutes or until set.8. Loosen edges with knife. Cut into 20 squares.

Cajun MushroomsWhat you'll needTop of Document 146

Serves 4

1 tbsp olive oil 500g cup mushrooms,

quartered 1/2 tsp dried chilli flakes 2 garlic cloves, crushed 2 tsps dried oregano pinch ground turmeric

The easy bit1. Heat oil in a large frying pan over high heat. Add mushroom. Cook,

stirring, for 5 minutes or until golden and tender.2. Add chilli, garlic, oregano and turmeric. Cook, stirring, for 1 minute or

until fragrant. Season with salt and pepper and dish is ready to serve!

Top of Document 147

Bok choy – stir-fried with ginger and garlicWhat you'll needServes 4

2 bunches bok choy, baby 1 tsp peanut oil 1 tsp ginger, finely grated 1 garlic, small clove, crushed

The easy bit1. Wash and cut baby bok choy bunches into four sections through the

centre.2. Bring a wok full of water to the boil, blanch vegetables for 1 minute

maintaining maximum heat.3. Thoroughly drain in a colander and spread on a plate.4. Heat oil in a wok until smoking. Add ginger and garlic and the blanched

vegetables. Toss over moderate heat until vegetables are heated through (approx. 2 minutes).

Top of Document 148

Carrot & Courgette FrittersWhat you'll needServes 4

1 medium carrot 1 medium courgette 4 spring onions 1/3 cup reduced fat ricotta

cheese 1 egg 1/2 cup wholemeal flour 1/4 tsp cayenne pepper olive or canola oil spray salt reduced barbecue sauce

The easy bit1. Wash vegetables2. Grate carrot and courgette and chop spring onions.3. Mix vegetables, ricotta cheese, egg, flour and pepper.4. Lightly spray non-stick fry pan with oil spray. Heat to 150°C.5. Place large spoonfuls in fry pan, flatten and cook for 7 minutes or until

golden.6. Turn to other side and cook a further 7 minutes or until golden.

Top of Document 149

Cauliflower & Pecan SaladWhat you'll needServes 5

1/2 small cauliflower, trimmed and cut into small florets

125 g mange tout, or sugar snap peas, topped and tailed

1 small red onion, peeled and finely sliced

1/2 red pepper, diced into small pieces

3 shallots, trimmed and finely chopped

3 tbsps parsley, chopped 1 1/2 tbsps sweet chilli sauce 1/2 cup pecan nuts, roughly chopped 1/2 cup Greek style yoghurt 2 tsps lime juice 2 tsps lime rind, grated

The easy bitTop of Document 150

1. Steam or microwave the cauliflower and mange tout (or sugar snap peas) until just tender. Set aside to cool.

2. Add the red onion, red pepper, shallots, parsley, sweet chilli sauce, and pecan nuts (keeping just a few).

3. Combine the yoghurt, lime juice and lime rind.4. Spoon the yoghurt mixture on top of the salad and sprinkle with the

leftover pecan nuts.

FrittataWhat you'll need1 wedge = 1 allowable snack

1½ tbsps olive oil 50 g green beans, cut into 2

cm lengths ½ green pepper, diced 1 small courgette, sliced ½ onion, chopped 1 clove garlic, crushed 1 red chilli, deseeded and

finely chopped 100 g ham, chopped salt and black pepper 3 eggs, beaten

Top of Document 151

The easy bit1. Heat the olive oil in a medium frying pan, then add the vegetables and

ham.2. Cook over medium heat, stirring occasionally, for about 10 minutes until

the vegetables have released their flavours.3. Season well with salt and pepper, then pour over the beaten eggs.4. Reduce the heat and cook for about 5 minutes, then transfer to a

preheated grill and cook until golden brown.5. Turn out onto a plate and allow to stand for a few minutes.6. Cut into 4 wedges to serve.

Tip: Serve with a salad or steamed vegetables to make a meal for two.

Aubergine DipWhat you'll need 1 large aubergine, about 500 g 2 cloves garlic, crushed 1 tbsp tahini, mixed with 1 tbsp water 2 tbsps fresh lemon juice ½ tsp chilli powder ½ tsp ground cumin salt and black pepper 1 tbsp finely chopped fresh parsleyTop of Document 152

pinch of ground paprika

The easy bit1. Preheat oven to 190ºC.2. Make 2 slits in the aubergine and bake for 30 minutes or until the skin is

black and the vegetable is soft.3. When cool enough to handle, peel off skin.4. In a mixing bowl, mash the aubergine flesh with the garlic, tahini, lemon

juice, chilli and cumin.5. Season with salt and pepper.6. Spoon into a serving bowl and top with parsley and paprika.7. Serve 2 tbsps with vegetable crudités for an allowable snack.

Tip: To use as a dressing for meats, simply add 1 1/2 tbsps of plain low-fat yoghurt.

Tzatziki DipWhat you'll need 250 g plain low-fat yoghurt ¼ continental cucumber,

peeled, halved and deseeded 1 clove garlic, crushedTop of Document 153

2 tsps finely chopped fresh chives 2 tsps finely chopped fresh parsley 1 tbsp extra virgin olive oil 1 tbsp fresh lemon juice salt and black pepper

The easy bit1. Place yoghurt in a sieve lined with muslin over a bowl and stand for 10-20

minutes to drain any excess liquid.2. Transfer yoghurt to a serving bowl and discard the liquid. Meanwhile,

coarsely grate the cucumber and squeeze out the excess moisture with your hands.

3. Combine cucumber, garlic, chives, parsley, olive oil and lemon juice with the yoghurt and mix well.

4. Season with salt and pepper.5. Cover and refrigerate before serving.6. Serve 2 tbsps with vegetable crudités for an allowable snack.

Tip: Cut the remaining cucumber into crudités.

Spiced Seeds & NutsWhat you'll need

Top of Document 154

25 g = 1 allowable snack

50 g raw cashews 50 g raw almonds 50 g pumpkin seeds 50 g sunflower seeds 2 tsps olive oil ½ tsp ground cumin ½ tsp ground coriander ½ tsp chilli powder ½ tsp salt

The easy bit1. Preheat oven to 160°C.2. Line a tray with non-stick baking paper.3. Place cashews, almonds, pumpkin seeds, sunflower seeds and oil in a

bowl mix well.4. Combine ground cumin, coriander and chilli powder in a small bowl.5. Add the spice mix to the nuts and seeds, toss until coated.6. Spread nuts and seeds in a single layer on the tray. Cook in preheated

oven, stirring occasionally, for 5-10 minutes or until toasted and aromatic.

7. Remove from oven and allow to cool.8. Divide mixture into 8 portions of 25 g.

Tip: Portion nuts into ziplock bags or small containers for freshness and convenience.

Top of Document 155

Asparagus, poached egg, crisp pancetta and parmesanWhat you'll needServes 1 1 slice pancetta 1 small bunch of

asparagus - blanched or grilled

1 egg 1 tsp vinegar 10g parmesan - shaved Salt and pepper to taste

The easy bit1. In a non stick pan, crisp up the pancetta, then drain on a paper towel.2. Arrange asparagus on a plate and season3. Poach the egg, in a pot of simmering water with a splash of vinegar for 3

minutes4. Place on top of the asparagus, season the egg and place the pancetta on

the egg.5. Sprinkle parmesan cheese on the top.

Tip 1: Pancetta can be substituted for bacon, so long as all fat is removed.

Top of Document 156

Baked Apple & Blackberry DessertsWhat you'll needServes 4 4 medium apples (Granny Smith

or other) 1 tbsp clear honey 1/2 tsp ground cinnamon grated zest and juice of 1 orange 250g blackberries 1 tbsp low-fat creme fraiche

The easy bit1. Preheat oven to 180ºC.2. Halve the apples and remove the cores making a well for the blackberries

to sit in.3. Stand the apples in a shallow baking dish.4. Mix together the honey, cinnamon and orange zest and place an equal

amount into the cavity of each apple. Pour the orange juice over the apples.

5. Roast the apples for about 40 minutes, spooning the juices from the bottom of the dish over them occasionally.

6. When the apples are almost ready, spoon the blackberries around and on the apples and return to the oven for a further 10 minutes.

7. Serve with a dollop of low-fat creme fraiche.

Top of Document 157

Stuffed Courgette RollsWhat you'll needMakes 24 rolls (2 rolls per snack)

4 small courgettes4 tbsps olive oil 4 tbsps balsamic vinegar 250g low-fat ricotta cheese 1/2 lemon, squeezed Handful of fresh basil leaves, chopped 50g toasted pine nuts

The easy bit1. Toast pine nuts in a hot non-stick frying pan for 2-3 minutes until golden,

shaking often.2. Thinly slice courgettes lengthways (24 slices).3. Drizzle olive oil and balsamic vinegar over two large plates, lay courgette

strips flat on the plates and drizzle again on top. Leave to marinate in the fridge for 30 minutes.

4. Mix the ricotta with the lemon juice and add in the basil and pine nuts.5. Place 2 tsps of the mixture onto one end of a courgette strip and roll.

Repeat until you have 24 filled rolls.6. To serve, drizzle with remaining balsamic vinegar and olive oil.

Top of Document 158