Quick pork casserole

Serves 4 : Very easy : Quick

Ingredients
3 large pork chops, all visible fat and bone removed
1 red onion, sliced
200gm button mushrooms, wiped and sliced
2 red eating apples, cored and each cut in 12 pieces
500ml chicken stock
1 tsp Chinese 5 spice*
1 Tblsp corn flour

400gm boiling potatoes
500gm green beans
4 large carrots, cut julienne
6-8 courgettes, topped and tailed and left whole

Method
Boil, steam or microwave the vegetables until cooked.
Drain and keep warm.

Cut the pork into strips.
Spray a pan with non-stick cooking spray.
Dry fry the onion and pork strips until the onion softens and the pork is sealed.
Add the mushrooms and apples to the pan and stir fry for 5 minutes.
Pour in the stock and stir through the Chinese 5 spice.
Cover with a lid and allow to simmer for 15 minutes.

Mix the corn flour to a paste with a little water.
Add this to the pan to thicken the sauce.
Stir gently so the apple doesn’t break up.

Serve the casserole and vegetables on four warmed plates.
*Chinese 5 spice is a combination of cinnamon, cloves, fennel, star anise and black pepper.

Bistro salad

Serves 4 : Very easy : Quick

Ingredients
200gm pillow pack spinach, rocket & watercress
50gm mange tout, sliced lengthways
1 yellow bell pepper, thinly sliced
12 red cherry tomatoes, halved
12 yellow cherry tomatoes, halved
8 baby corn cobs, quartered
4 eggs, hard boiled, shelled & halved
4 rashers lean bacon, chopped
30gm croutons
80gm Danish blue cheese, crumbled

1 Tblsp each of Dijon mustard, olive oil and lemon juice
2 Tblsp each of Helman’s low-fat mayo and fat free natural yoghurt

Method

Spray a frying pan with non-stick cooking spray.
Dry fry the bacon bits until crispy.
Drain on kitchen paper.

Make a dressing by combining the mustard, oil, lemon, mayo and yoghurt.
This is a very sharp dressing, but it goes really well with the salad.

Tear the salad leaves into a bowl.
Arrange the other ingredients, in layers, finishing with the eggs, croutons, cheese and bacon.

Serve the salad with the dressing and plain boiled baby potatoes or crusty bread.

Lamb meatballs Morocco

Serves 4 : Very easy : Quickish

Ingredients
350gm lean minced lamb
1 cup fresh breadcrumbs
1 red onion, finely chopped
2 tsp ground cinnamon
2 tsp ground cumin
1 tsp grated fresh root ginger
1-2 cloves garlic, crushed
1 x 400gm can chopped tomatoes
400ml lamb stock
2 Tblsp chopped coriander

200gm couscous
2 Tblsp chopped fresh parsley
2 Tblsp chopped fresh mint
2 Tblsp chopped fresh coriander
200ml boiling water

Method
In a large bowl, combine the lamb, onion, breadcrumbs, cinnamon, cumin, ginger and garlic.
Shape the mixture into tiny meatballs.

Spray a large pan with non-stick cooking spray.
Dry fry the meatballs until lightly browned and sealed.
Remove to a plate.

Tip the tomatoes, stock and coriander into the pan.
Cook for 5 minutes.
Put the meatballs back in the pan and spoon the sauce over.
Cover with a lid and simmer for 20 minutes.
(If there seems to be a too much liquid, remove the lid for the last 5 minutes to reduce it.)

Put the couscous in a bowl with the fresh herbs.
Pour over the boiling water and give it a stir.
Cover with a plate or clingfilm and allow to stand for 10 minutes.
Fluff the grains up with a fork to separate.

Serve the meatballs and sauce over the couscous, garnished with extra coriander, if desired.

If you like, you can put only half the spices, ginger and garlic in the meatball mix and add the rest to the sauce. I served mine with a very simple green salad of baby spinach, rocket and watercress.

Beef ‘n’ broccoli

Serves 4 : Very easy : Very quick

Ingredients
1 Tblsp vegetable oil
400gm rump steak, cut in strips
1 red onion, sliced
1 clove garlic, crushed
1 tsp grated ginger root
1 tsp chilli paste

400gm broccoli florets
6 spring onions, shredded
3 – 4 Tblsp soy sauce

Cashew nuts, to garnish

Method
Heat the oil in a pan or wok.
Fry the beef for 2 – 3 minutes to seal.
Remove the meat from the pan and set aside.

Fry the onion, garlic and ginger until the onion softens.
Stir through the chilli paste.
Add the broccoli and a splash of water to the pan.
Cover and simmer for 10 minutes.

Turn up the heat and return the beef to the pan.
Add the spring onions and soy sauce.
Cook for another 3 – 4 minutes.

Serve garnished with cashew nuts.

I served this with noodles, but it also goes well with rice or naan breads.
Make this even faster – cook the broccoli first. I did mine in the microwave.

Morocco lamb

Serves 4 : Very easy : ±90 mins

Ingredients
400gm lean lamb cut in strips or bite sized chunks
1 red onion, sliced
2 garlic cloves, crushed
600ml lamb stock
Grated rind & juice of 1 orange
1 cinnamon stick
1 tsp honey
140gm seedless raisins
2 Tblsp good mint sauce
2 Tblsp ground almond
2 Tblsp flaked almonds

450gm pink sweet potatoes
1 head broccoli

Method
Spray a pan with non-stick cooking spray.
Dry fry the onions, garlic and lamb until the onion softens and the meat browns lightly.
Pour in the stock and add the orange juice and rind, cinnamon and honey.
Bring to the boil, then reduce heat and simmer for 60 minutes.

Boil the sweet potatoes in lightly salted boiling water.
Once sot, drain well and mash.
Keep warm.
Steam, boil or microwave the broccoli.
Cook until tender, but still having some crunch left.
Drain and keep warm.

Add the raisins and mint sauce to the lamb and continue simmering for another 25 minutes.
Stir through the ground almonds to thicken the gravy.

Serve the lamb garnished with flaked almonds alongside the vegetables.

This does take a bit of time, but it is well worth the wait.

Steak ‘n’ egg with insalata Caprice

Serves 4 : Very easy : Quick

Ingredients
4 pieces fillet steak about 100gm ea.
Steak seasoning
4 eggs
4 brown rolls, split and toasted

Small pillow pack mixed baby spinach, rocket & watercress
½ large cucumber, sliced

2 large tomatoes, sliced
Fresh basil leaves
100gms low fat mozzarella, thinly sliced
2 tsp olive oil
1 Tblsp balsamic vinegar

Method
To make the Caprice salad:
Alternate slices of tomato and mozzarella with fresh basil leaves in a round dish.
Mix the oil and vinegar together and pour over the salad.

Make another salad with the salad leaves and cucumber slices.

Spray a ridged pan with non stick cooking spray.
Season the steaks and cook to desired doneness, turning only once.

Break the eggs into a separate (sprayed with non-stick cooking spray) frying pan.
Once the whites have set, add ¼ cup of water to the pan and cover with a lid.
Let the eggs continue to cook in the steam.

Serve 1 toasted roll per person, topped with the steak and egg, alongside the two salads.


This is not a meal to eat every week! Egg plus steak plus cheese equals a lot of cholesterol. But we all need to indulge our cravings once in a while.

Gammon steaks

Serves 4 : Very easy : Quick

Ingredients
4 gammon steaks ea ±140gm
1 Tblsp honey
1 Tblsp Dijon mustard

1 head of cauliflower, broken into florets
4 large carrots, julienne
250gm baby spinach
480gm new potatoes

Method
Mix the honey and mustard together.
Brush over the gammon steaks.

Boil, microwave or steam the vegetables until tender.
Drain and keep warm.

Spray a ridged pan with non-stick cooking spray.
Cook the gammon steals no more than 5 minutes each side.

Serve the steaks with the vegetables and extra mustard if desired.

Gammon steaks are usually pickled and/or smoked when you buy them, so they only need to be heated through. Soak them in cold water for 5 minutes to remove excess salt, and pat dry with kitchen paper before cooking

Speedy lamb biryani

Serves 4 : Very easy : Quick

Ingredients
400gm lean lamb steaks, cut into bite sized pieces
2 Tblsp Patak’s Korma curry paste
½ yellow pepper, sliced
½ green pepper, sliced
200gm rice
40 gm seedless raisins
500ml lamb stock
200gm chopped fresh spinach

Method
Spray a pan with non-stick cooking spray.
Brown the lamb pieces.
Stir through the korma paste.
Add the peppers, rice and raisins and stir well.
Pour in the lamb stock and bring to a boil.
Reduce heat, cover the pan with a lid and simmer for 20 minutes.
(Check there is enough moisture in the pan after 15 minutes – add a little water if it seems a bit dry.)

Pile the chopped spinach into the pan.
Cover again, and continue to simmer until the spinach wilts.

Fold the wilted spinach into the biryani and serve.

Spaghetti Lazio

Serves 4 : Very easy : Quick
Ingredients
240gm spaghetti

6 rashers lean bacon, snipped into matchsticks
1 x ±400gm braai relish
1-2 chillies, finely chopped

4 Tblsp chopped parsley
4 Tblsp grated parmesan

Method
Cook the spaghetti according to the packet directions.
Drain and keep warm.

Spray a saucepan with non-stick cooking spray.
Dry fry the bacon and chillies for 3 minutes.
Add the braai relish.
Allow to simmer for 5 minutes.

Serve the sauce over the pasta.
Garnish with parmesan and parsley.

‘Braai relish’ is a uniquely South African product. It is basically chopped tomatoes and onions with some added herbs. If you can’t find it anywhere, use chopped tomatoes and onions and add a level tsp each of dried oregano and dried basil.

Curried pork

Serves 4 : Very easy : Quick

Ingredients
240gm rice

300gms lean pork strips
1 onion, chopped
1 Tblsp red Thai curry paste
1 garlic clove, crushed
1 tsp grated root ginger
8 pickled garlic cloves, sliced
1 cup fat free milk
1 Tblsp lemon juice
1 tsp ground turmeric
2 Tblsp fish sauce

Method
Put the rice on to cook in lightly salted boiling water.
Drain and keep warm.

Spray a large pan or wok with non-stick cooking spray.
Dry fry the onion until it starts to soften.
Add the curry paste, crushed garlic and ginger and fry 2 minutes.

Toss in the pork strips and stir fry for 3 minutes.
Now add the milk and stir well.
Cook for another 5 minutes until the pork is cooked through.

Add the fish sauce and turmeric, then the lemon juice and pickled garlic.
Stir well to combine.
Allow to heat through.

Serve the curry with rice and garnish with strips of lemon and lime rind and sliced spring onion.

If you haven’t got fish sauce, use 1 finely chopped anchovy instead.
Pickled garlic has a far less intense flavour than fresh garlic – don’t be afraid to use all 8 cloves.

Spaghetti Stretch

Serves 4 : Very easy : Quick
Ingredients
240gm spaghetti

1 large onion, chopped
300gm extra lean beef mince
50gm red lentils
2 large carrots, grated
1 cup (250ml) beef stock
1 x ±400gm chopped tomatoes
1 tsp dried mixed herbs
1 tsp dried oregano

2 Tblsp fresh chopped parsley

Method
Put the spaghetti on to cook in lightly salted boiling water.
When al dente, drain and keep warm.

Spray a pan with non-stick cooking spray.
Dry fry the onions until they start to soften.
Add the beef to the pan and stir-fry until the meat is sealed.

Now add the lentils, grated carrot, tinned tomatoes, stock and herbs.
Stir well to combine.
Simmer, covered, for 20 minutes, stirring every 5 minutes or so.

Serve the mince spooned over the spaghetti.
Garnish with the chopped parsley.
Serve a green salad on the side, if desired.

Adding lentils and carrots stretches the meat, and helps thicken the sauce. They also increase the fibre content.

Ragout of pork

Serves 4 : Very easy : Quick

Ingredients
240gm rice
1 tsp turmeric
400gm lean pork strips
1 large onion, thinly sliced
½ tsp ground cinnamon
2 tsp ground cumin
2 large carrots, sliced diagonally
4 parsnips, sliced diagonally
2 cups broccoli florets
450ml chicken stock
100gm raisins
2 Tblsp tomato puree
1 Tblsp chopped coriander

Method
Put the rice on to cook in lightly salted boiling water to which you have added the turmeric.
Drain when cooked and keep warm.

Spray a large pan with non-stick cooking spray.
Dry fry the onions until they start to soften.
Add the pork strips, and stir fry until sealed.
Sprinkle over the cumin and cinnamon, and fry 2 minutes more.

Tip in the remaining ingredients and bring to a simmer.
Continue cooking for 30 minutes, or until pork is cooked and vegetables are tender.

Mould the rice in 4 small ramekin dishes and turn out onto dinner plates.
Serve the ragout beside the rice.

Beef casserole with mash

Serves 4 : Very easy : 2hrs (less in a pressure cooker)

Ingredients
450gm stewing steak, cubed
1 onion, sliced
1 leek, sliced
2 carrots, julienne
2 parsnips, julienne
100gm button mushrooms, chopped
3 cups water + 1 Tblsp beef stock powder
2 tsp dried thyme
½ glass red wine (optional)
1 – 2 Tblsp corn flour

300gm potatoes
200gm butternut

Method
Spray a large saucepan (or pressure cooker) with non-stick cooking spray.
Brown the steak cubes all over.
Add the onion and leek and cook until they start to soften.

Now add the carrots, parsnips and mushrooms, followed by the water, stock powder and thyme.

Cover and simmer for at least 90 minutes (45 mins in a pressure cooker).

Cut the potatoes and butternut into chunks and boil in lightly salted boiling water.
Drain and mash well.
Season to taste.

Mix the corn flour to a thin paste with the wine (or a little water).
Remove the lid from the casserole and thicken the gravy with the corn flour mixture.

Serve the casserole with the mash.

If you use a pressure cooker please, please make sure you release all the steam and pressure before attempting to open the pan. Alternatively, you could cook this all day in a slow-cooker.

Beef pittas

Serves 4 : Very easy : Quick

Ingredients
4 Tblsp natural fat free yoghurt
2 tsp grated ginger
2 tsp crushed garlic
2 Tblsp lemon juice

400gm lean beef strips
1 onion, chopped
½ cup of water
1 Tblsp beef stock powder

4 whole wheat pita pockets
Mixed lettuce leaves, to serve

Method
First make the dressing.
Mix together the yoghurt, ginger, garlic and lemon juice.
Set aside.

Spray a pan with non-stick cooking spray.
Dry fry the onions and beef strips until the onion begins to soften and the beef is sealed.
Add the water and stock powder and stir well.
Cover and simmer for 5 minutes.

Warm the pita breads and cut in half.
Serve the pitas along with the beef strips, with the dressing and lettuce on the side.

Stroganoff de luxe

Serves 4 : Very easy : Quick

Ingredients
240gm pappardelle
1 large onion, sliced
1 yellow bell pepper, sliced
2 sticks celery, sliced
300gm mushrooms, sliced
400gm beef strips
1 cup beef stock
1 Tblsp wholegrain mustard
1 Tblsp tomato paste
1 Tblsp corn flour slackened with a little water
½ glass dry red wine (optional)
½ cup fat free natural yoghurt
2 Tblsp fresh chopped parsley

Method
Cook the pasta in lightly salted boiling water until al dente.
Drain and keep warm.

Meanwhile, spray a deep frying pan with non-stick cooking spray and put on to heat.
Dry fry the onion and celery until they start to soften.
Add the beef strips and cook until the beef seals, stirring all the time.
Now add the bell pepper and mushrooms, followed by the stock and the wine.
Stir well and then cover the pan.
Simmer for 10 minutes.

Stir through the mustard, tomato paste and corn flour.
Allow the sauce to thicken, stirring continuously.
Remove the pan from the heat and stir in the yoghurt.

Share the pasta and stroganoff between four plates.
Sprinkle liberally with chopped parsley.

Serve with a crisp green salad.

Apple mint salad with lamb burgers

Serves 4 : Very easy : Quick

Ingredients
4 lean pure meat lamb burgers
500gms new potatoes
400gm bottled beetroot
200gm pack mixed lettuce

2 large green apples, chopped
60cm cucumber, chopped
2 stalks celery, sliced
Handful of fresh mint leaves, shredded
1 – 2 Tblsp lemon juice

Method
Cook the new potatoes in their skins – you can serve them hot or cold with this meal.

Combine the apple, cucumber, celery, mint and lemon juice.
Toss well to combine.
Set aside.

Spray a ridged pan with non-stick cooking spray.
Heat the pan.
Place the burgers in the pan and cook for about 3 minutes.
Turn burgers through 180º and cook a further 3 minutes.
Flip burgers over and cook another 3 minutes before turning 180º again to finish.
(Cooking time depends on whether the burgers you use are fresh or frozen, and how well-done you want them).

Arrange the apple salad, potatoes, leaves and beetroot on 4 dinner plates.
Serve one burger patty per person.

Meatball hotpot

Serves 4 : Very easy : Quick

Ingredients
300gm lean minced beef
½ tsp dried mixed herbs

2 carrots, chopped
2 medium potatoes, chopped
1 large leek, sliced
4-6 baby corn
8 – 10 button mushrooms, chopped

2 x ±400gm tins chopped tomatoes
200gm frozen peas

4 pita breads

Method
Cook the carrots, potatoes, leek, corn and mushrooms in a little water until the carrots and
potatoes are soft.
Drain and leave in a colander.

Mash the mixed herbs into the mince.
Shape teaspoonfuls of the mince into balls.
Dry fry the meatballs, turning them over and around until they are nicely browned.
Remove from the pan and drain off any excess fat.

Put the cooked veg back in the pan and add the tomatoes.
Stir in the peas.
Lay the meatballs on top of everything.
Simmer for ten minutes.

Serve the meatball hotpot with toasted pita breads.

Kids seem to love meatballs. Here’s the perfect way to get them to eat lots of vegetables, too.

Stirfry spaghetti mee

Serves 4 : Very easy : Quick

Ingredients
240gm spaghetti (or egg noodles)
1 flat Tblsp beef stock powder

400gm beef fillet, finely sliced
1 onion, sliced
1 red bell pepper, sliced
150gm mange tout, halved lengthways
2 bok choy, roughly chopped
100gm baby corn, quartered lengthways
2.5 cm root ginger, peeled and cut in fine matchsticks
1 Tblsp soy sauce
4 Tblsp BBQ sauce

Method
Dissolve the stock cube in the water that you are going to cook the spaghetti (noodles) in.
Cook the spaghetti (noodles) until al dente.
Drain the spaghetti (noodles) retaining ½ cup of the cooking stock.
Keep the spaghetti warm.

Spray a wok (or deep saucepan) with non-stick cooking spray.
Quickly dry fry the steak pieces, and remove from the pan.
Dry fry the onion until it begins to soften.
Add the other prepared vegetables and ginger and stir fry for about 5 minutes.
Add back the steak and pour in the sauces and the retained stock.
Give everything a good stir to combine and coat with the sauce.

Tip in the spaghetti (noodles) and stir again.

Serve with extra soy sauce if desired.

Pork strips with cucumber salad

Serves 4 : Easy : Quick

Ingredients
±400gm lean pork strips (or fillet cut into strips)
2 Tblsp soy sauce
I heaped tsp grated ginger

12 radishes, sliced
½ long cucumber, sliced
2-3 stalks celery, sliced
2 Tblsp chopped parsley
½ red onion, chopped
1 Tblsp olive oil
1 Tblsp lemon juice
1 Tblsp Dijon mustard

240gm rice

Method
Mix the pork strips with the soy sauce and ginger.
Grind over some Chinese 5 spice and black pepper.
Allow to stand while you:

Put the rice on to cook in lightly salted boiling water.
Once tender, drain and keep warm.

Make the salad by combining the cucumber, celery and radish slices.
For the dressing, mix the mustard, lemon juice, oil and parsley together.
Pour the dressing over the salad and toss well.

Spray a large pan with non-stick spray, and heat.
Tip the pork and marinade juices into the pan.
Cook for about 5 minutes.

Serve the pork over the rice and the salad on the side.

This salad keeps well in the fridge. Add some garlic, if you like. And the marinade on the  pork strips is so simple, but so yummy.

Beefy Stirfry

Serves 4 : Very easy : Quick

Ingredients
400gm beef strips
1 red onion, sliced
2 stalks celery, sliced
±20 cherry tomatoes
2 large carrots, julienne
4 courgettes, julienne
6-8 mini corn, quartered lengthways
150gm mushrooms, chopped
1 aubergine, julienne
½ cup beef stock
2 Tblsp soy sauce
2 Tblsp teriyaki sauce
240gm rice

Method
Put the rice on to cook in lightly salted boiling water.
Drain when cooked and keep warm.

Spray a large pan with non-stick cooking spray.
Dry fry the onion and celery for a few minutes, until the onion is softened.
Add the beef strips and stir fry to seal.
Add the remaining vegetables and the stock.
Continue to cook, stirring occasionally, until the vegetables are tender.

Stir through the soy sauce and teriyaki sauce.

Serve the beef beside the rice, with extra soy sauce if desired.

Bacon and chickpea couscous

Serves 4 : Very easy : Quick

Ingredients
4 slices extra lean back bacon, chopped
1 red onion, chopped
2 stalks celery, sliced
½ red bell pepper, cut in chunks
4-6 courgettes, chopped
150gm mushrooms, chopped
1 x ±410gm chickpeas, drained and rinsed
2 Tblsp sweet chilli sauce
2 Tblsp soy sauce
2 Tblsp lemon juice
2 Tblsp chopped coriander
120gm dry couscous

Method
Put the couscous into a bowl.
Add a scant 1 ½ cups of chicken or veg stock.
Cover with a plate or cling wrap.
Stand for 5 minutes, then fluff up the grains with a fork.
Keep warm.

Spray a wok or large pan with non-stick cooking spray, and place over heat.
Stir fry the bacon bits, onion and celery until the onion softens.
Add the pepper, courgettes and mushrooms.
Stir fry until mushrooms are cooked.
Add the chickpeas and mixed sauces.
Stir well and allow to heat through thoroughly.

Serve beside the couscous, with extra sweet chilli and soy sauce if desired.

For a vegetarian version omit the bacon.

Four B roast

Serves 4 : Easy : Time depends on size of joint.

Ingredients
1 x Aitchbone beef roasting joint
Freshly ground black pepper
2 tsp beef stock powder

400gm potatoes
1 head broccoli
1 large butternut, peeled and cut in chunks
250gm green beans

2 cups water
½ cup wine

1 – 2 Tblsp maizena

Method
Pour the water and wine into a shallow ovenproof dish.
Stand the roast on a rack over the water dish.
Spray the meat with non-stick cooking spray.
Grind black pepper over, and sprinkle with stock powder.
Put in the oven at 160ºc for 45 minutes per kilo, plus an extra 20 minutes.
(The meat should be moist and still slightly pink in the middle.)

Meanwhile boil, steam or microwave the vegetables.
Keep warm once they are cooked.

When the meat is done to your liking, remove from the oven and cover with foil.
Allow to stand for 10 minutes before carving

Tip the juices from the water dish into a small sauce pan.
Add a little more beef stock powder, and thicken with the maizena.

Serve with Dijon mustard or horseradish sauce.

Sausage and lentil hot pot

Serves 4 : Easy : Quick

Ingredients
20 cocktail sausages (low fat , if you can get them)
1 onion, sliced
1 clove garlic, crushed
140gm whole brown lentils
2 tsp dried mixed herbs
400ml hot beef stock
125ml dry red wine (if you have)
150gm carrots, sliced
150gm frozen green beans
1 Tblsp maizena

400gm potatoes, peeled and cut in chunks

Method
Spray a large pan with non-stick cooking spray.
Brown the sausages all over.
Add the onion and garlic, and stirring, continue cooking until the onion is soft.

Add the lentils, stock, herbs and wine.
Add the carrots and green beans.
Cover and simmer for 25 minutes until the sausages are cooked through.

Meanwhile cook the potatoes in lightly salted boiling water.
Once cooked, drain and mash.

Mix the maizena to a thin paste with a little water.
Add to the sausages/lentils.
Stir while the gravy thickens.

Serve the hotpot over the potatoes.

I usually boil sausages before frying. Firstly, it gets rid of quite a bit of fat; and secondly, I know they are properly cooked; and thirdly, it stops them from exploding when I do ‘fry’ them.

Moussaka

Serves 4 : Easy : Takes a little longer
Ingredients
3 large aubergines, peeled and thickly (2cm) sliced
300gms lean minced lamb
2 red onions, thinly sliced
2 cloves garlic, crushed
35gms red lentils
1 x 400gm chopped tomatoes
1 Tblsp tomato paste
½ cup dry wine (red or white)
2 tsp dried thyme
2 tsp dried oregano
1 tsp sugar

2 cups fat free milk
2 Tblsp maizena
100gm strong hard cheese
½ tsp grated nutmeg
Salt and cayenne pepper

Method
Boil, steam or microwave slices until starting to become transparent.
Drain.

Spray a large oven proof dish and a large saucepan with non-stick cooking spray.
Pre-heat the oven to 180ºc.

Make a sauce with the milk, maizena, cheese and seasoning.
Set aside.

Fry the onion and garlic in the large pan.
Add the lamb mince and brown.
Stir in the lentils, herbs, tomatoes, paste and wine.
Simmer for about 15 minutes.

Taste. Add the sugar if the sauce is too sharp for you.

Place a layer of aubergine slices in the base of the ovenproof dish.
Top with ½ the mince.
Then another layer of aubergine followed by the rest of the lamb.
Top off with the remaining aubergine and the cheese sauce.

Bake for about 20 minutes, until bubbling and browned.

Serve with a fresh green salad.

Pork strips with cucumber salad

Serves 4 : Easy : Quick
Ingredients
±400gm lean pork strips (or fillet cut into strips)
2 Tblsp soy sauce
I heaped tsp grated ginger

12 radishes, sliced
½ long cucumber, sliced
2-3 stalks celery, sliced
2 Tblsp chopped parsley
½ red onion, chopped
1 Tblsp olive oil
1 Tblsp lemon juice
1 Tblsp Dijon mustard

240gm rice

Method
Mix the pork strips with the soy sauce and ginger.
Grind over some Chinese 5 spice and black pepper.
Allow to stand while you:

Put the rice on to cook in lightly salted boiling water.
Once tender, drain and keep warm.

Make the salad by combining the cucumber, celery and radish slices.
For the dressing, mix the mustard, lemon juice, oil and parsley together.
Pour the dressing over the salad and toss well.

Spray a large pan with non-stick spray, and heat.
Tip the pork and marinade juices into the pan.
Cook for about 5 minutes.

Serve the pork over the rice and the salad on the side.


This salad keeps well in the fridge. Add some garlic, if you like. And the marinade on the pork strips is so simple, but so yummy.

Lentil lamb

Serves 4 : Easy : Quick
Ingredients
400gm minced lamb
½ cup barley
½ cup lentils
2 carrots, chopped
4 courgettes, chopped
1 onion, chopped
2 stalks celery, sliced
1 clove garlic, crushed
1 tsp dried rosemary
500mls hot veg stock

600gm sweet potatoes,
peeled and cut in chunks

Method
Put the sweet potatoes on to cook in lightly salted boiling water.
Once tender, drain and mash.
Keep warm.

Meanwhile, spray a large pan with non-stick cooking spray.
Dry-fry the onions, celery and garlic for about 5 minutes until the onions are soft.
Add the mince to the pan and brown.

Add the lentils and barley.
Add the carrots, courgettes and rosemary.
Add the stock and stir well to combine.

Bring to the boil, then reduce the heat and simmer for about 20 mins,
or until the lentils and barley are cooked.

If necessary, thicken the sauce with a tablespoon of maizena.

Serve the sweet potato mash with the lamb sauce.
Garnish with a sprig of fresh mint.

I’m always thrilled when I can get the proper orange sweet potatoes. They have a naturally sweet flavour which goes well with lamb. Although sweet potatoes are higher in kilojoules than ordinary potatoes, they have more fibre and therefore a lower GI.

Souvlaki and chopped salad

Serves 4 : Easy : Quick
Ingredients
±400gm lean lamb strips
1 tsp cumin seeds
1 tsp dried oregano

A good handful or two lettuce, chopped
2 large tomatoes, chopped
½ small cucumber, chopped
6-8 spring onions, sliced
2 stalks celery, sliced
12 pitted black olives, sliced
Small handful seedless raisins
Handful of mint, chopped

500gm new potatoes, scrubbed
Method
Put the potatoes on to cook in lightly salted boiling water.
Drain and keep warm once they are cooked.

Measure the cumin seeds and oregano into a plastic bag.
Add the lamb strips to the bag and shake well.

Combine all the salad veg in a large bowl.

Spray a large frying pan with non-stick cooking spray, and heat.
Once the pan is hot, add the coated lamb strips.
Stir-fry the lamb for 6 – 8 minutes.

Serve the lamb with the new potatoes and chopped salad.

If you like a dressing on your salad you can make your own with equal quantities of olive oil and balsamic vinegar. There are quite a few low-fat readymade dressings available, too. Just remember that you only need one tablespoon per person at most.

Eastern Chilli Beef

Serves 4 : Easy : Quick
Ingredients
400gm lean beef strips
1 onion, sliced
1 – 2 garlic cloves, crushed
3 – 4 stalks celery, sliced
1 small cabbage, shredded
125gm snow peas, sliced diagonally
4 courgettes, sliced
Small bunch of spinach, trimmed and coarsely chopped
2 Tblsp chopped ginger
2 Tblsp soy sauce
3 Tblsp sweet chilli sauce

320gm rice

Method
Put the rice on to cook in lightly salted boiling water.
Drain and keep warm when tender.

Combine the soy sauce, sweet chilli sauce and ginger in a small bowl.

Spray a wok or large frying pan with non-stick cooking spray.
Fry the onions, celery and garlic until the onion starts to soften.

Add the beef strips to the pan and cook for about 5 mins.
Stir through the courgettes, cabbage, spinach and snow peas.
Add the ginger and sauces.
Keep stirring over the heat for about 2 minutes.

Serve with the rice and extra soy sauce if desired.

Lamb stuffed pita bread

Serves 4 : Easy : Quick
Ingredients
±400gm lean lamb strips
1 - 2 Tblsp curry paste
4 Tblsp fat free natural yoghurt
1 – 2 cloves garlic, crushed
2 onions, cut in wedges
4 whole meal pita breads

5cm piece cucumber, diced
4 Tblsp fat free natural yoghurt
1 – 2 Tblsp good mint sauce

Method
First make the dressing by combining the cucumber, mint sauce and 4 Tblsp yoghurt.

Mix the curry paste, garlic and the other 4 Tblsp yoghurt together.
Toss in the lamb strips and stir around so the lamb gets nicely covered.

Spray a frying pan with non-stick cooking spray.
Cook the onion wedges in the pan until they start to brown.
Remove the onions from the pan and keep warm.

Tip the lamb and marinade into the pan.
Cook over high heat, stirring all the time, until the lamb is cooked and starting to char
at the edges.

Warm the pita breads – I usually cut mine in half and put them in the toaster.
Open the pitas to make pockets.
Stuff with the lamb and onion wedges.

Serve with the dressing and a crisp green salad on the side.

A fresh green salad – lots of it – is good with this. The whole meal pita breads are very filling.

Old fashioned Bubble and Squeak

Serves 4 : Very easy
Ingredients
500gm potatoes
6 slices lean bacon, chopped
2 large carrots, roughly chopped
1 cup frozen peas
1-2 large courgettes, grated
1 small cabbage, shredded
Salt and black pepper
1 Tblsp finely chopped parsley
A little flour

Method
First, steam or microwave the carrots and peas until just tender, and wilt the cabbage.
Fry off the bacon bits in a large pan, and drain on kitchen paper.

Meanwhile, cook the potatoes in boiling, salted water.
Drain when cooked, and mash until smooth.

Stir the carrots and peas through the potatoes – you can mash it all a little bit more,
but there should be crushed peas and carrots visible.

Fold in the wilted cabbage, the grated courgettes, the bacon bits and the parsley.
Stir well to combine.

Shape the mixture into eight rounds.
Dust lightly with flour.
Rest the rounds in the fridge for half an hour, if you have time.

Spray the rounds with non-stick cooking spray.
Fry the rounds in the bacon pan on a fairly high heat, for about 8 minutes each side,
until they are nicely brown.
Serve with tomato sauce and sliced tomatoes on the side.

My mother used to make this when I was a child, but she used to make one big potato and cabbage round. It’s called ‘bubble and squeak’ because of the sound it makes in the fryng pan. I’m sure when she made it, it was just potato and cabbage. And maybe a slice of bacon on the side.

Steak ‘n’ peas

Serves 4 : Easy : Quick
Ingredients
±480gm lean beef strips
1 Tblsp Dijon mustard
1 Tblsp balsamic vinegar

±240gm rice
2 cups frozen peas
1 Tblsp mint sauce

Mixed salad, to serve

Method
Mix the mustard and vinegar together.
Put the beef strips in the mustard and vinegar marinade.
Stir and turn steak pieces around to cover.
Allow to stand while you:

Put the rice on to cook in lightly salted boiling water.
When almost done, add the frozen peas.
Continue cooking until the peas are done.
Drain and stir through the mint sauce.
Keep warm.

Spray a frying pan with non-stick cooking spray.
Place over a high heat and tip in the steak strips and marinade.
Dry fry for about 5 - 10 mins (the better the quality steak, the shorter the cooking time).

Serve the steak strips over the peas and rice, with a crisp mixed salad on the side.

Lamb steaks and butternut

Serves 4 : Easy : Quick
Ingredients
400gm lamb steaks
Ground cumin
500gm butternut, sliced in rounds
4-6 large courgettes, sliced lengthways
1 large onion, sliced
300ml dry couscous
300ml chicken or lamb stock
1-2Tblsp good quality mint sauce
100gm reduced fat feta, crumbled
Salad leaves
Mint leaves

Method
Prepare the butternut and courgettes.
Stem or microwave until cooked.
Keep warm.

Put the couscous and boiling stock in a bowl.
Cover with cling wrap or a plate.
Allow to stand for 10 minutes.
Stir through the mint sauce.
Fluff up with a fork.

Spray a frying pan or ridged pan with non-stick cooking spray. Put on high heat.
Spray the lamb steaks, both sides, with cooking spray.
Sprinkle cumin over the lamb steaks, both sides.
Cook the lamb steaks about 4 minutes per side.
Fry the onion in the same pan.

Lay a bed of lettuce leaves over each plate.
Spoon a mound of couscous onto the lettuce.
Now make a layered stack of butternut, courgette, onion and lamb on top of the couscous,
ending with lamb.
Garnish with crumbled feta and mint leaves.

I’m so sorry I lost the photo for this dish – it looked so impressive. Delicious too.

Hungarian Stew

Serves 4 : Very easy
Ingredients
400gm pork fillet, cut into bite sized chunks
1 large onion, chopped
1 large leek, sliced
1 small butternut, peeled, deseeded and cut into chunks
±150gm fine green beans
2 tsp sweet paprika
1 ½ tsp Mexican spice
1 tsp dried thyme
2 Tblsp tomato paste
½ cup dried red lentils
3 cups beef stock

240gm linguine

Parsley and tomato to garnish

Method
Spray a large sauce pan with non-stick cooking spray.
Toss in the onions, leek and butternut.
Dry-fry for about 5 minutes or until the onion is soft.

Add the paprika, Mexican spice and thyme.
Fry for 2 mins more, stirring all the time, until spices are fragrant.
Add the pork and ‘seal’ it. (This takes about 5 mins on high heat, turning continuously.)

Now add the green beans, tomato paste, lentils and stock.
Bring to the boil; then simmer for about 30 mins, while you cook the pasta.

Drain the pasta and serve with the stew.
Garnish with chopped parsley and tomato slices.

The paprika that I have been able to find is the ‘sweet’ variety, and not hot – that’s why I have used Mexican spice for heat. I meant to spoon fat-free natural yoghurt over the stew, but I forgot.

Herby steaks

Serves 4 : Very easy
Ingredients
500gm fillet steak
1 clove garlic, crushed
1 Tblsp each of finely chopped:
basil, parsley, chives

500gm potatoes
8 patty pans
200gm thin asparagus spears

125gm mushrooms
400ml water
2 tsp beef stock powder
1 – 2 tsp maizena

Method
Put the potatoes on to cook in lightly salted boiling water.
Steam the patty pans and asparagus over the potatoes.

Meanwhile, cut the fillet into four steaks.
Flatten the steaks out a little, just with the heel of your hand.
Mix the herbs and garlic together.
Sprinkle the herbs over the steaks, and press on firmly.
Turn the steaks over and repeat the sprinkle/press.

Spray a griddle pan with non-stick cooking spray, and put on a high heat.
Spray both sides of the steak with non-stick cooking spray.
When the griddle pan is smoking, turn the heat down to medium.
Place the steaks in the griddle pan and cook for about five minutes.
Turn the steaks and cook for a further 5 mins.
Remove steaks from pan and allow to rest.

Put the mushrooms, water and stock powder in the pan.
Simmer until the mushrooms are tender.
Mix the maizena to a paste with a little more water.
Add the maizena paste to the mushroom sauce, stirring continuously.
Cook until sauce is thickened.

Serve each steak on a bed of asparagus, with the patty pans and potatoes
alongside, and the mushroom sauce over the potatoes.

I think I’ve said before that I only buy fillet steak – but you could use rump. My steaks were probably about 2.5cm thick. With 5 mins per side, they were still slightly pink in the middle. Allowing meat to stand helps make it tender.

Australian shepherd’s bake

Serves 4 : very easy
Ingredients
450gm lean lamb, minced
1 onion, finely chopped
crushed garlic to taste
1 carrot, diced
1 celery stick, diced
2 Tblsp tomato paste
1 ±400gm tin chopped tomato
1 cup frozen peas
1 Tblsp maizena
4 large potatoes
80gm fat reduced cheddar

Method
Scrub the potatoes, and cut into thick slices.
Boil the potatoes in lightly salted water for about 20 minutes, until just tender.

Meanwhile, spray a large pan with cooking spray.
Tip the onion, garlic, carrot and celery into the pan.
Dry-fry over a medium heat until the onion is tender.
(If you add a splash of water and cover the pan, it helps to stop the onion burning.)

Increase the heat slightly, and add the lamb.
Keep stirring so that the lamb browns all over.
Add in the tomato paste, the tinned tomatoes and the frozen peas.
Reduce the heat and simmer, covered, for 15 mins.

Mix the maizena to a paste with a little water.
Pour the maizena into the lamb, stirring all the time, until the sauce thickens.

Line a casserole dish with the cooked potato slices.
Gently pour in the lamb.
Top with grated cheese.

Grill at 220°c for 10 mins until nicely browned.

Serve with a simple salad.

This makes a nice change from the usual beef mince. You can add mixed herbs and a lamb or beef stock cube with the tomatoes for a richer flavour. Leaving the skin on the potatoes (and carrot, for that matter) adds fibre. Lamb is very expensive in South Africa – use ½ the quantity of lamb, and stretch it with ½ a can, or more, of cannellini beans.

Almost vegetarian linguine

4 servings : Very easy : Very quick
Ingredients
4 rashers back bacon, fat removed
1 large onion, peeled and sliced
180gm brown mushrooms, wiped and sliced
1 cup broad beans (fava beans)
2 cups low fat/skim milk
2 Tblsp chopped parsley
1 Tblsp maizena (corn flour)
250gm (dry) linguine
grated parmesan

Method
Cook the linguine (or pasta of your choice) in plenty of boiling, salted water.
Drain when al dente. Keep warm.

Spray a pan with cooking spray.
Add the onion, mushrooms and bacon.
Cook, on medium heat, until the onion and bacon are softened.
Add in the parsley and milk.

Mix the maizena to a loose paste with a little water.
Gradually add the maizena paste to the pan, stirring continually, until the sauce thickens.

Serve the linguine with the sauce, and grated parmesan.

For a vegetarian version, leave out the bacon.
Broad beans are very difficult to find in South Africa. Last year I managed to find some at the Chinese market. This year, they only had the dried variety – and those were full of some kind of bug, so I had to chuck them. If you can’t find/don’t like broad beans you can use frozen peas instead, but it is more filling with pulses, so try butter beans or kidney beans.

Executive SLT

4 servings : Very easy : Very quick
Ingredients
400gm fillet steak,trimmed
4 wholewheat rolls
12 asparagus spears
150gm mushrooms
lettuce
tomato
low fat mayo
mustard

Method
Microwave the asparagus spears in a little water for 3 – 4 mins.
Microwave the mushrooms in a little water for 2 mins.

Spray a ridged pan with cooking spray. Place on high heat.

Cut the fillet into 2cm slices.
When the pan is smoking, add the steaks and sear for 3 – 4 mins each side
(or until done to your liking).
Remove the steaks from the pan, and allow to rest for at least 5 mins.
Slice the steak into thin strips.

Place the asparagus and mushrooms into the steak pan.
Allow them to reheat and brown a little.

Slice the rolls open and spread generously with mayo and mustard.
Place lettuce and thick tomato slices on the bottom half of each roll.
Top with the steak strips, mushrooms and asparagus.
Drizzle over any remaining pan juices.

Serve with a simple salad garnish.

I only buy fillet steak, but you could use minute steaks, rump or sirloin.
Somehow, not quite the same. The ‘executive’ part of the recipe title comes from the inclusion of the asparagus and mushrooms. Leave them out, if you wish. But then it’s just a steak roll, isn’t it?

Ginger pork with cabbage

4 servings : Very easy : Very quick
Ingredients
500gm pork fillet, trimmed and sliced
Marinade
2 Tblsp soy sauce
1 Tblsp honey
½ tsp Chinese five spice
2 tsp grated fresh ginger
2 tsp olive oil
Accompaniments
250gm egg noodles
150gm cabbage, cored and shredded
150gm spinach, washed and
shredded
1 small red bell pepper, deseeded
and diced
1 red or green chili, finely chopped
Garnish
A handful of bean sprouts

Method
Mix the marinade ingredients together in a shallow bowl.
Add the pork, turn to coat, and allow to stand while you
prepare the vegetables.

Tip the pork and marinade into a heated pan. Keep the pork
moving so that the honey doesn’t catch.
Cook the noodles in plenty of water, according to the packet
instructions.

Just before the noodles are cooked, add the shredded cabbage and spinach, the diced
bell pepper and the chopped chili.
Return to the boil and allow to cook for a further 2 mins.
Stir well to combine. Drain.
Divide the vegetable-noodles and the pork between 4 serving plates.

Garnish with bean sprouts.
Serve with extra soy and sweet chili sauce if desired.