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Thank you.
Wednesday
Pork ‘n’ beans
Serves 4 : Very easy : Quick
Ingredients
½ tsp crushed garlic
1 onion, chopped
2 stalks celery, finely sliced
1 tsp ground coriander
400gm pork fillet, cut in chunks
1 x 400gm tin chopped tomatoes
2 Tblsp tomato paste
1 x 400gm tin mixed beans, rinsed and drained
1 green pepper, chopped
4 naan breads, toasted and cut in fingers
Method
Spray a large pan with non-stick cooking spray.
Dry fry the onion, garlic and celery for 5 minutes.
Add the coriander and meat.
Cook, stirring, until the meat is sealed and the onion is beginning to brown.
Now add the tomatoes and paste.
Stir well, cover and simmer for 15 minutes.
Add the beans and simmer for another 5 minutes.
Serve with the naan fingers.
½ tsp crushed garlic
1 onion, chopped
2 stalks celery, finely sliced
1 tsp ground coriander
400gm pork fillet, cut in chunks
1 x 400gm tin chopped tomatoes
2 Tblsp tomato paste
1 x 400gm tin mixed beans, rinsed and drained
1 green pepper, chopped
4 naan breads, toasted and cut in fingers
Method
Spray a large pan with non-stick cooking spray.
Dry fry the onion, garlic and celery for 5 minutes.
Add the coriander and meat.
Cook, stirring, until the meat is sealed and the onion is beginning to brown.
Now add the tomatoes and paste.
Stir well, cover and simmer for 15 minutes.
Add the beans and simmer for another 5 minutes.
Serve with the naan fingers.
.
Stuffed pork fillet
Serves 4 : Easy : Quickish
Ingredients
400gm pork fillet, trimmed
8 ready-to-eat prunes
8 ready-to-eat apricots
¼ cup port, sherry or brandy (optional)
2 – 3 tsp Dijon mustard
Fresh chopped parsley
Ground black pepper, to taste
1 red onion, cut in segments
400gm baby potatoes
2 large carrots, julienne
1 head broccoli, broken into florets
Method
Soak the apricots and prunes in the port for at least 8 hours.
This step is not essential but just makes the dish a little bit special.
Heat the oven to 200ºC.
Spray an oven-proof dish with non-stick cooking spray.
‘Butterfly’ the pork fillet and place between two sheets of plastic wrap.
Hammer gently to about 1 ½ - 2 times the original width.
Spread the cut side of the fillet with Dijon mustard.
Stack the (soaked) prunes and apricots in pairs down the length of the pork.
Roll the pork to enclose the fruit and place the roll on the prepared oven dish, cut side down.
Press chopped parsley over the top and sides of the roll.
Grind pepper all over the pork.
Place the segmented onion around the pork.
Cover with tin foil and bake for 30 – 35 minutes.
Remove from the oven and allow to rest for 5 minutes before cutting into thick slices.
Meanwhile, boil, steam or microwave the potatoes, carrots and broccoli until tender.
Serve as shown in the photograph.
400gm pork fillet, trimmed
8 ready-to-eat prunes
8 ready-to-eat apricots
¼ cup port, sherry or brandy (optional)
2 – 3 tsp Dijon mustard
Fresh chopped parsley
Ground black pepper, to taste
1 red onion, cut in segments
400gm baby potatoes
2 large carrots, julienne
1 head broccoli, broken into florets
Method
Soak the apricots and prunes in the port for at least 8 hours.
This step is not essential but just makes the dish a little bit special.
Heat the oven to 200ºC.
Spray an oven-proof dish with non-stick cooking spray.
‘Butterfly’ the pork fillet and place between two sheets of plastic wrap.
Hammer gently to about 1 ½ - 2 times the original width.
Spread the cut side of the fillet with Dijon mustard.
Stack the (soaked) prunes and apricots in pairs down the length of the pork.
Roll the pork to enclose the fruit and place the roll on the prepared oven dish, cut side down.
Press chopped parsley over the top and sides of the roll.
Grind pepper all over the pork.
Place the segmented onion around the pork.
Cover with tin foil and bake for 30 – 35 minutes.
Remove from the oven and allow to rest for 5 minutes before cutting into thick slices.
Meanwhile, boil, steam or microwave the potatoes, carrots and broccoli until tender.
Serve as shown in the photograph.
.
Monday
Steak and pea puree
.
Serves 4 : Very easy : Quick
320gm oven chips
6 tomatoes, halved
4 tsp balsamic vinegar
4 cups frozen peas
2 Tblsp chopped mint
12 Tblsp Hellmann’s low fat mayo
400gm lean beef steak (fillet)
4 tsp Dijon mustard
Method
Heat the oven to 220ºC.
Spray two baking trays with non-stick cooking spray.
Place the tomato halves on one baking tray.
Sprinkle the balsamic over the tomatoes.
Spread the oven chips over the second baking tray.
Bake the tomatoes (middle to low shelf) and chips (top shelf) for 30 minutes,
or until the chips are nicely browned.
Boil the peas for 5 minutes.
Drain well.
Add the mint to the peas and blitz to a puree.
Beat in the mayo.
Keep warm.
Spray a ridged pan with non-stick cooking spray and place on the heat.
Spread the mustard over the steak.
Dry fry the steak for 5 minutes each side – or until cooked to your liking.
Allow the steak to rest for 5 minutes, then cut into thick fingers.
Serve the steak fingers on a bed of pea puree, alongside the tomatoes and chips.
.
Bacon & cannellini bean pizza
.
4 rasher lean low fat bacon
4 small naan breads
4-5 tblsp tomato paste
1 red onion, sliced
1 red/green capsicum, sliced
1 x 400gm can cannellini beans,
rinsed and drained
dried oreganum
120gm low fat mozzarella, grated
Method
Loosely wrap the bacon in grease-proof paper and microwave for 2 minutes.
Chop the bacon.
Roughly mash the cannellini beans.
Heat the oven to 200ºC.
Spray a baking tray with non-stick cooking spray.
Spread each naan bread with the tomato paste.
Place the naan breads on the prepared baking tray.
Top with the onion, bacon, beans, capsicum and oreganum.
Scatter over the mozzarella.
Sprinkle generously with oreganum.
Bake for 10 - 15 mins, or until the cheese is golden and the base is crispy.
Serve with a fresh green salad and oil free salad dressing, if desired.
.
Lamb and apricot meatballs
.
Serves 4 : Very easy : Very quick
400gm lean lamb
8 Turkish apricots
2 Tblsp good mint sauce
4 slices brown bread
1 red onion, finely chopped
1 tsp crushed garlic
2 tsp ground coriander
2 tsp ground cumin
1 x 400gm can chopped tomatoes
Pillow pack Woolworth’s beetroot and cranberry leaf salad
1 large carrot, grated
½ cucumber, sliced
4 Tblsp fat free natural yoghurt
4 pitta pockets
Method
Spray a pan with non-stick cooking spray.
Dry fry the onion, garlic and spices until the onion starts to soften.
Remove ½ the onion mix from the pan and allow it to cool slightly.
Add the chopped tomatoes to the remaining onion.
Simmer gently while you:
Put the lamb into a food processor and pulse until minced.
Add the bread, apricots, mint sauce and cooled onions to the processor bowl.
Pulse again until everything is well combined.
Use a teaspoon to portion and shape the minced mixture into balls.
Gently fry the meatballs and brown all over.
Drop them into the pan of tomato sauce and leave to simmer while you:
Plate up the salad and scatter the grated carrot over the top.
Arrange the cucumber slices to one side of the salad.
Measure the yoghurt into mini-bowls.
Share the meat balls and tomato sauce between the plates.
Serve with the warmed pitta pockets.
.
Thursday
Basil’s bacon pasta
Serves 4 : Very easy : Quick
Ingredients
240gm pasta twirls
1 small onion, thinly sliced
½ punnet button mushrooms, sliced
100gm x-lean bacon, chopped
80gm sugar snap peas, sliced
80gm baby corn, sliced
125gm fat free smooth cottage cheese
125ml skim milk
1 Tblsp cornflour
Handful fresh basil leaves, chopped
Method
Cook the pasta, in plenty of lightly salted boiling water, until al dente.
Drain and set aside.
In a jug, mix the cornflour, milk and cottage cheese.
Set aside.
Spray a large pan with non-stick cooking spray, and place over medium-high heat.
Dry fry the bacon, onion and mushrooms until the onion starts to soften.
Add the sugar snaps and baby corn.
Cover with a lid and simmer for 5 minutes.
Pour the milky mix into the saucepan with the bacon and veg.
Raise the heat and cook, while stirring, until the sauce thickens.
Check the seasoning – you may want to add a little salt and some black pepper.
Tip the pasta and the basil into the sauce and stir well to combine.
Serve with a mixed green salad, if desired.
240gm pasta twirls
1 small onion, thinly sliced
½ punnet button mushrooms, sliced
100gm x-lean bacon, chopped
80gm sugar snap peas, sliced
80gm baby corn, sliced
125gm fat free smooth cottage cheese
125ml skim milk
1 Tblsp cornflour
Handful fresh basil leaves, chopped
Method
Cook the pasta, in plenty of lightly salted boiling water, until al dente.
Drain and set aside.
In a jug, mix the cornflour, milk and cottage cheese.
Set aside.
Spray a large pan with non-stick cooking spray, and place over medium-high heat.
Dry fry the bacon, onion and mushrooms until the onion starts to soften.
Add the sugar snaps and baby corn.
Cover with a lid and simmer for 5 minutes.
Pour the milky mix into the saucepan with the bacon and veg.
Raise the heat and cook, while stirring, until the sauce thickens.
Check the seasoning – you may want to add a little salt and some black pepper.
Tip the pasta and the basil into the sauce and stir well to combine.
Serve with a mixed green salad, if desired.
Chilli beef and beans
Serves 4 : Very easy : Quick
Ingredients
1 Tblsp vegetable oil
1 large red onion, finely chopped
1 tsp crushed garlic
400gm extra lean minced beef
1 – 3 tsp chilli paste
1 tsp paprika
1 tsp cumin
½ tsp dried thyme
300ml beef stock
1 x 400gm can chopped tomatoes
1 green pepper, chopped
3 Tblsp tomato puree
1 Tblsp cocoa powder
1 x 400gm can red kidney beans
200ml fat free natural yoghurt
240gm rice
Method
Pour the oil into a large saucepan
Fry the onion and garlic until the onion starts to soften.
Add the mince and stir fry until the mince becomes crumbly and brown.
Now you can add the chilli paste, paprika, cumin and thyme.
Give everything a good stir.
Pour in the stock and tomatoes and tomato paste and toss in the chopped pepper.
Cover with a lid, bring to the boil and then reduce the heat to minimum.
Simmer for 20 minutes, stirring occasionally.
Mix the cocoa to a paste with a little water.
Add this to the mince along with the beans and stir well.
Simmer for another 10 minutes.
Check the seasoning – you will want to add salt and black pepper, and perhaps some tobacco.
Remove from the heat and let it stand for 10 minutes before serving.
While the flavours of the chilli are all mingling, cook the rice in lightly salted water.
Drain well.
Serve the chilli over the rice, with a tablespoon of yoghurt.
I ran out of chilli paste making this so I bolstered the flavour with tobasco sauce. You can barely taste 1 teaspoon of chilli paste – it needs more.
1 Tblsp vegetable oil
1 large red onion, finely chopped
1 tsp crushed garlic
400gm extra lean minced beef
1 – 3 tsp chilli paste
1 tsp paprika
1 tsp cumin
½ tsp dried thyme
300ml beef stock
1 x 400gm can chopped tomatoes
1 green pepper, chopped
3 Tblsp tomato puree
1 Tblsp cocoa powder
1 x 400gm can red kidney beans
200ml fat free natural yoghurt
240gm rice
Method
Pour the oil into a large saucepan
Fry the onion and garlic until the onion starts to soften.
Add the mince and stir fry until the mince becomes crumbly and brown.
Now you can add the chilli paste, paprika, cumin and thyme.
Give everything a good stir.
Pour in the stock and tomatoes and tomato paste and toss in the chopped pepper.
Cover with a lid, bring to the boil and then reduce the heat to minimum.
Simmer for 20 minutes, stirring occasionally.
Mix the cocoa to a paste with a little water.
Add this to the mince along with the beans and stir well.
Simmer for another 10 minutes.
Check the seasoning – you will want to add salt and black pepper, and perhaps some tobacco.
Remove from the heat and let it stand for 10 minutes before serving.
While the flavours of the chilli are all mingling, cook the rice in lightly salted water.
Drain well.
Serve the chilli over the rice, with a tablespoon of yoghurt.
I ran out of chilli paste making this so I bolstered the flavour with tobasco sauce. You can barely taste 1 teaspoon of chilli paste – it needs more.
Rib eye steak
Serves 4 : Very easy : Quickish
Ingredients
400gm rib eye steak
Portuguese spice
200gm asparagus spears
4 thick slices butternut
6 Italian tomatoes, halved
12 large mushrooms
480gm baby potatoes
Pillow pack beetroot and cranberry salad
Method
Remove all visible fat from the steak and shape into 4 portions.
Sprinkle with Portuguese spice.
Cook the potatoes in lightly salted boiling water then drain.
Boil, steam or microwave the butternut slices and asparagus, then drain and keep warm.
Spray a large ridged pan with non-stick cooking spray and heat.
Arrange the cooked potatoes, mushrooms and tomato halves in the pan.
Cook until nicely browned and beginning to char, turning occasionally.
Remove from the pan and keep warm.
Spray the pan again and place over high heat.
Sear the steak for about 5 minutes each side, or until cooked to your taste.
Plate up by placing a butternut slice on each plate.
Top with steak and finish with asparagus.
Arrange remaining vegetables and salad around the sides.
The salad I used came ready-made from Woolworths – it is a lovely combination of baby spinach, mint and basil leaves with grated raw beetroot and dried cranberries.
400gm rib eye steak
Portuguese spice
200gm asparagus spears
4 thick slices butternut
6 Italian tomatoes, halved
12 large mushrooms
480gm baby potatoes
Pillow pack beetroot and cranberry salad
Method
Remove all visible fat from the steak and shape into 4 portions.
Sprinkle with Portuguese spice.
Cook the potatoes in lightly salted boiling water then drain.
Boil, steam or microwave the butternut slices and asparagus, then drain and keep warm.
Spray a large ridged pan with non-stick cooking spray and heat.
Arrange the cooked potatoes, mushrooms and tomato halves in the pan.
Cook until nicely browned and beginning to char, turning occasionally.
Remove from the pan and keep warm.
Spray the pan again and place over high heat.
Sear the steak for about 5 minutes each side, or until cooked to your taste.
Plate up by placing a butternut slice on each plate.
Top with steak and finish with asparagus.
Arrange remaining vegetables and salad around the sides.
The salad I used came ready-made from Woolworths – it is a lovely combination of baby spinach, mint and basil leaves with grated raw beetroot and dried cranberries.
Egg and bacon pie
Serves 4 : Very easy : About ! hour prep and cooking time
Ingredients
Pastry:
240gm plain flour
120gm margarine
Pinch salt
±100ml milk
Filling:
6 eggs, beaten with
60ml milk and
1 level tsp dried mixed herbs
4 slices lean back bacon, chopped
½ onion, finely chopped
Method
Heat the oven to 180ºC.
Spray an oven proof pie dish with non-stick cooking spray.
Rub the fat into the flour and salt until the mixture resembles fine breadcrumbs.
Add the milk, a little at a time, and stir with a knife to form a soft dough.
Turn onto a lightly floured surface.
Divide the dough into two pieces, one slightly larger than the other (about 1/3 and 2/3).
Roll the larger piece into a circle to fit the pie dish, covering the base and up the sides.
Scatter the onion and bacon over the bottom of the pie.
Pour over the beaten eggs, milk and herbs.
Roll out the remaining dough to cover the pie.
Lay this over the pie dish and seal the edges.
Brush the top of the pie with egg.
Snip a few vents with a pair of scizzors.
Bake for 45 minutes until well risen and golden.
Serve, hot or cold, with a salad.
You can reduce the calories in this meal by using filo pastry.
This is a general purpose pastry recipe that I use it for both savoury and sweet pies.
To ensure light pastry, avoid excessive handling.
IngredientsPastry:
240gm plain flour
120gm margarine
Pinch salt
±100ml milk
Filling:
6 eggs, beaten with
60ml milk and
1 level tsp dried mixed herbs
4 slices lean back bacon, chopped
½ onion, finely chopped
Method
Heat the oven to 180ºC.
Spray an oven proof pie dish with non-stick cooking spray.
Rub the fat into the flour and salt until the mixture resembles fine breadcrumbs.
Add the milk, a little at a time, and stir with a knife to form a soft dough.
Turn onto a lightly floured surface.
Divide the dough into two pieces, one slightly larger than the other (about 1/3 and 2/3).
Roll the larger piece into a circle to fit the pie dish, covering the base and up the sides.
Scatter the onion and bacon over the bottom of the pie.
Pour over the beaten eggs, milk and herbs.
Roll out the remaining dough to cover the pie.
Lay this over the pie dish and seal the edges.
Brush the top of the pie with egg.
Snip a few vents with a pair of scizzors.
Bake for 45 minutes until well risen and golden.
Serve, hot or cold, with a salad.
You can reduce the calories in this meal by using filo pastry.
This is a general purpose pastry recipe that I use it for both savoury and sweet pies.
To ensure light pastry, avoid excessive handling.
Bratwurst and cabbage
Serves 4 : Very easy : Quickish
Ingredients
4 bratwurst sausages
4 bread rolls
Cabbage:
1 medium cabbage
1 tsp caraway seed
½ cup vinegar
1 tsp caster sugar
Tomato relish:
1x410gm can tomato & onion
½ tsp curry powder
2 tsp cornflour
1 Tblsp water
Method
Spray a ridged frying pan with non-stick cooking spray.
Fry the sausages over a medium heat until nicely browned and cooked through.
Keep warm.
For the tomato relish:
Mix the curry powder, cornflour and water to a smooth paste.
Tip the tomato and onion into a sauce pan.
Bring the tomatoes to the boil.
Add the cornflour paste.
Stir over a medium heat until the relish has thickened slightly.
Keep warm.
For the cabbage:
Measure the vinegar and sugar into a small bowl.
Stir until the sugar has dissolved.
Finely shred the cabbage and cook until soft.
Drain well.
Add the caraway seeds and vinegar syrup and stir well.
Keep warm.
Split the rolls and pile the cabbage on one half and the tomato relish on the other.
Top with a sausage.
Serve with mustard and a salad if you like.
4 bratwurst sausages
4 bread rolls
Cabbage:
1 medium cabbage
1 tsp caraway seed
½ cup vinegar
1 tsp caster sugar
Tomato relish:
1x410gm can tomato & onion
½ tsp curry powder
2 tsp cornflour
1 Tblsp water
Method
Spray a ridged frying pan with non-stick cooking spray.
Fry the sausages over a medium heat until nicely browned and cooked through.
Keep warm.
For the tomato relish:
Mix the curry powder, cornflour and water to a smooth paste.
Tip the tomato and onion into a sauce pan.
Bring the tomatoes to the boil.
Add the cornflour paste.
Stir over a medium heat until the relish has thickened slightly.
Keep warm.
For the cabbage:
Measure the vinegar and sugar into a small bowl.
Stir until the sugar has dissolved.
Finely shred the cabbage and cook until soft.
Drain well.
Add the caraway seeds and vinegar syrup and stir well.
Keep warm.
Split the rolls and pile the cabbage on one half and the tomato relish on the other.
Top with a sausage.
Serve with mustard and a salad if you like.
Sunday
Rump ‘n’ rocket
Serves 4 : Very easy : Quick
Ingredients
400gm rump steak
16 asparagus spears
40gm wild rocket
1 avocado, sliced
Handful sugar snap peas, cut diagonally
6 – 8 spring onions, cut on a long diagonal
Handful alfalfa sprouts
1 Tblsp olive oil
1 Tblsp lemon juice
1 large tsp Dijon mustard
Method
Spread the rocket over the base of a salad bowl.
Scatter over the avo, peas, onions and sprouts.
Mix together the oil, lemon juice and mustard.
Set aside.
Spray a heavy skillet with non-stick cooking spray.
Place over a high heat.
Cut away all visible fat from the rump.
Sear the steak about 4 minutes each side, turning only once.
Remove from the pan, and allow to rest for 5 minutes.
Fry the asparagus spears briefly.
Slice the steak in thin strips and scatter over the salad.
Top with the asparagus.
Pour any juices from the meat into the dressing and stir.
Serve the steak and salad with the dressing on the side.
400gm rump steak
16 asparagus spears
40gm wild rocket
1 avocado, sliced
Handful sugar snap peas, cut diagonally
6 – 8 spring onions, cut on a long diagonal
Handful alfalfa sprouts
1 Tblsp olive oil
1 Tblsp lemon juice
1 large tsp Dijon mustard
Method
Spread the rocket over the base of a salad bowl.
Scatter over the avo, peas, onions and sprouts.
Mix together the oil, lemon juice and mustard.
Set aside.
Spray a heavy skillet with non-stick cooking spray.
Place over a high heat.
Cut away all visible fat from the rump.
Sear the steak about 4 minutes each side, turning only once.
Remove from the pan, and allow to rest for 5 minutes.
Fry the asparagus spears briefly.
Slice the steak in thin strips and scatter over the salad.
Top with the asparagus.
Pour any juices from the meat into the dressing and stir.
Serve the steak and salad with the dressing on the side.
Mince with cucumber raita
Serves 4 : Very easy : Quick
Ingredients
300gm extra lean minced beef
1 red onion, finely chopped
2 Tblsp Patak’s tikka masala curry paste
100gm dried red lentils
1 x 400gm tin chopped tomatoes
± 400ml hot beef stock
1 Tblsp chopped coriander
¼ cucumber, chopped
3 Tblsp natural fat free yoghurt
4 naan breads
Method
Make the raita by mixing together the yoghurt and cucumber.
Season to taste.
Spray a large saucepan with non-stick cooking spray.
Stir-fry the onion and mince together, breaking up the mince.
Stir in the curry paste, lentils, tomatoes, stock and coriander.
Bring to a boil, and then simmer for 15 minutes until the lentils are cooked.
Serve the mince with warmed naan breads and raita.
The mince needs some salt, but only add at the end of the cooking time otherwise the lentils will be tough. Use a non-salt or herbal salt. You can vary the ‘heat’ of this dish by adding more or less curry paste or using a stronger curry.
300gm extra lean minced beef
1 red onion, finely chopped
2 Tblsp Patak’s tikka masala curry paste
100gm dried red lentils
1 x 400gm tin chopped tomatoes
± 400ml hot beef stock
1 Tblsp chopped coriander
¼ cucumber, chopped
3 Tblsp natural fat free yoghurt
4 naan breads
Method
Make the raita by mixing together the yoghurt and cucumber.
Season to taste.
Spray a large saucepan with non-stick cooking spray.
Stir-fry the onion and mince together, breaking up the mince.
Stir in the curry paste, lentils, tomatoes, stock and coriander.
Bring to a boil, and then simmer for 15 minutes until the lentils are cooked.
Serve the mince with warmed naan breads and raita.
The mince needs some salt, but only add at the end of the cooking time otherwise the lentils will be tough. Use a non-salt or herbal salt. You can vary the ‘heat’ of this dish by adding more or less curry paste or using a stronger curry.
Monday
Spicy stirfry lamb
Serves 4 : Very easy : 20 mins + marinating 2hrs
Ingredients
2 garlic cloves, crushed
1 Tblsp grated fresh ginger
1 Tblsp ground cumin
1 Tblsp ground coriander
1 tsp ground cinnamon
1Tblsp Rose’s Lime cordial
! Tblsp lemon juice
2 Tblsp vegetable oil
400gm lamb fillet, sliced
1 onion, sliced
2 stalks celery, sliced
300gm spinach, roughly chopped
2 Tblsp pine nuts
Method
In a large glass bowl, combine the garlic, ginger, cumin, coriander, cinnamon,
lime, lemon and vegetable oil.
Add the lamb and, using your hands, work the meat and the marinade together.
Cover with cling wrap and refrigerate for 2 hours, if you have time.
Spray a large pan or wok with non-stick cooking spray.
Briefly toast the pine nuts and remove from the pan.
Dry fry the onion and celery until they start to soften.
Add the lamb and any remaining marinade and seal the meat.
Pile the spinach on top of the lamb.
Cover and simmer until the spinach wilts.
Fold the spinach through the lamb.
Serve garnished with toasted pine nuts and a bowl of rice or noodles.
Pine nuts brown very quickly and retain their heat so they continue cooking after they are removed from the pan.
2 garlic cloves, crushed
1 Tblsp grated fresh ginger
1 Tblsp ground cumin
1 Tblsp ground coriander
1 tsp ground cinnamon
1Tblsp Rose’s Lime cordial
! Tblsp lemon juice
2 Tblsp vegetable oil
400gm lamb fillet, sliced
1 onion, sliced
2 stalks celery, sliced
300gm spinach, roughly chopped
2 Tblsp pine nuts
Method
In a large glass bowl, combine the garlic, ginger, cumin, coriander, cinnamon,
lime, lemon and vegetable oil.
Add the lamb and, using your hands, work the meat and the marinade together.
Cover with cling wrap and refrigerate for 2 hours, if you have time.
Spray a large pan or wok with non-stick cooking spray.
Briefly toast the pine nuts and remove from the pan.
Dry fry the onion and celery until they start to soften.
Add the lamb and any remaining marinade and seal the meat.
Pile the spinach on top of the lamb.
Cover and simmer until the spinach wilts.
Fold the spinach through the lamb.
Serve garnished with toasted pine nuts and a bowl of rice or noodles.
Pine nuts brown very quickly and retain their heat so they continue cooking after they are removed from the pan.
Cheat’s pizza
Serves 4 : Very easy : Quick
Ingredients
4 naan breads
4 Tblsp tomato paste
1 small onion, sliced in rings
4 large mushrooms, sliced
3 large tomatoes, sliced
4 rings pineapple. halved
2 rounds low fat feta
4 slices lean back bacon
Simple salad of:
Mixed leaves
Sweet salad peppers
Cocktail tomatoes
Method
Heat the oven to 200ºC.
Spray a baking tray with non-stick cooking spray.
Place the naan breads on the baking tray.
Spread with tomato paste.
Lay on onion rings, then sliced mushrooms.
Cover with thick slices of pineapple, then the feta and lastly the bacon.
Bake for 15 minutes.
Serve with the salad.
Our feta cheese comes in rounds of ±40gms each. I sliced the through the middle before cutting in half. If your feta is not round, use 80gms (20gms per person) crumbled instead. You could use pita pockets in place of the naan breads.
4 naan breads
4 Tblsp tomato paste
1 small onion, sliced in rings
4 large mushrooms, sliced
3 large tomatoes, sliced
4 rings pineapple. halved
2 rounds low fat feta
4 slices lean back bacon
Simple salad of:
Mixed leaves
Sweet salad peppers
Cocktail tomatoes
Method
Heat the oven to 200ºC.
Spray a baking tray with non-stick cooking spray.
Place the naan breads on the baking tray.
Spread with tomato paste.
Lay on onion rings, then sliced mushrooms.
Cover with thick slices of pineapple, then the feta and lastly the bacon.
Bake for 15 minutes.
Serve with the salad.
Our feta cheese comes in rounds of ±40gms each. I sliced the through the middle before cutting in half. If your feta is not round, use 80gms (20gms per person) crumbled instead. You could use pita pockets in place of the naan breads.
Ham salad
Serves 4 : Very easy : Quick
Ingredients
For the dressing:
1 Tblsp Patak’s tikka masala curry paste
1 tsp honey
1 Tblsp lemon juice
125ml fat free plain yoghurt
Small bunch of fresh mint
200gm mixed salad leaves
100gm dried cranberries
6 – 8 spring onions, sliced diagonally
8 baby corns, quarters lengthways
1 red pepper, sliced
300gm thick-cut ham, cut in sticks
Method
Place the curry paste, honey, lemon juice yoghurt and mint leaves in a blender and pulse to combine.
Set aside.
Arrange the salad leaves in a large serving dish.
Scatter with the spring onions, corn and red pepper.
Top with the cranberries and sticks of ham.
Serve the salad with crusty bread.
Allow people to serve themselves with dressing.
I used up left-overs of a Christmas gammon for this. It would work equally well with cooked turkey or chicken; it is the cranberries and the dressing that make the difference between this and an everyday salad.
For the dressing:
1 Tblsp Patak’s tikka masala curry paste
1 tsp honey
1 Tblsp lemon juice
125ml fat free plain yoghurt
Small bunch of fresh mint
200gm mixed salad leaves
100gm dried cranberries
6 – 8 spring onions, sliced diagonally
8 baby corns, quarters lengthways
1 red pepper, sliced
300gm thick-cut ham, cut in sticks
Method
Place the curry paste, honey, lemon juice yoghurt and mint leaves in a blender and pulse to combine.
Set aside.
Arrange the salad leaves in a large serving dish.
Scatter with the spring onions, corn and red pepper.
Top with the cranberries and sticks of ham.
Serve the salad with crusty bread.
Allow people to serve themselves with dressing.
I used up left-overs of a Christmas gammon for this. It would work equally well with cooked turkey or chicken; it is the cranberries and the dressing that make the difference between this and an everyday salad.
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