Recipes

Calamari In Fresh Tomato Sauce

| Print |
PDF 

Side Dish
Serves 3

1 protein | 2 vegetable

Ingredients:

  • 600 g calamari rings
  • 1 medium onion, chopped
  • 1 large clove garlic, crushed
  • 250 g tomatoes, peeled and diced
  • 1 Tbsp lemon juice & a little lemon zest
  • ¼ tsp saffron threads, crushed with a little water
  • Generous handful fresh coriander and parsley, chopped

Directions:

  1. Soften onion in a small pan, then add garlic and stir for 2 mins.
  2. Add tomato, lemon juice, zest and saffron.
  3. Stir in calamari and pour in just enough water to cover. Simmer for 5 mins until the calamari is opaque but not rubbery.
  4. Stir in the herbs and serve with a green salad.

Cajun Lamb

| Print |
PDF 

Main Course
Serves 4

1 protein | 1 fat

Ingredients:

  • 2 tsp ground cumin
  • 2 tsp ground coriander
  • 1 tsp sweet paprika
  • 1 tsp ground turmeric
  • 1 tsp ground oregano
  • 1 tsp chilli powder
  • 1 tsp chopped garlic
  • 1 Tbsp olive oil
  • 500 g lamb fillets

Directions:

  1. Combine all spices and oil; place in a bowl with lamb, ensuring lamb is coated with the spice mixture. Cover and refrigerate at least 3 hours or overnight.
  2. Barbeque lamb on an oiled grill plate until browned and cooked as desired. Serve with a mixed salad.

Braised Chicken with Pumpkin, Sage and Walnuts

| Print |
PDF 

Main Course
Serves 4

1 protein | 3 vegetables | 1 fat

Ingredients:

  • olive oil spray
  • 4 x 120g chicken breasts
  • cracked black pepper
  • 1 medium onion, diced
  • 2 medium carrots, diced
  • 2 1/2 cups diced butternut pumpkin
  • 2 1/2 cups reduced-salt chicken stock
  • 2 Tbsp chopped fresh sage (1 Tbsp dried)
  • 8 walnut halves, crushed
  • extra sage to garnish

Directions:

  1. Heat a large pan (with a close-fitting lid) and spray with olive oil.
  2. Season chicken with the black pepper, and place in the pan without overcrowding.
  3. Add onion, carrot and pumpkin, and cook until tender.
  4. Add half the stock and simmer over low heat, slightly uncovered, adding more stock as needed. Do not overcook the chicken.
  5. Transfer the chicken to a serving dish, add sage to the pot and cook for two minutes.
  6. Spoon the vegetables around the chicken and pour the sauce over.
  7. Garnish with extra sage and walnuts.

Broad Bean Sauce

| Print |
PDF 

Makes 6 Servings
One serving of 2 tablespoons counts as 'free'

Ingredients:

  • 500gm frozen broad beans
  • 1 cup natural low fat yoghurt
  • 1 tsp finely chopped fresh ginger
  • 1 clove garlic peeled
  • 1 tbsp soy sauce
  • 2 tsp lemon juice
  •  ½ cup chopped fresh mint
  • Salt and pepper to taste
Directions:
  1. Blend or process all ingredients to form a smooth sauce consistency.
  2. Serve chilled over grilled fish or chicken.

Bok choy with Garlic and Ginger

| Print |
PDF 

Side Dish
Serves 4

1 vegetable

Ingredients:

  • 1 Tbsp peanut oil
  • 1 clove garlic
  • 1 Tbsp finely chopped ginger
  • 450 g bok choy or other Asian greens, roughly chopped
  • 1/4 cup salt-reduced chicken or vegetable stock
  • 1 Tbsp chopped peanuts

Directions:

  1. Heat a wok or non-stick fry pan over high heat. Add oil, then add garlic and ginger and stir for 30 seconds. Add bok choy and stir-fry for 2 minutes. Add stock, cover and cook for 2 minutes or until bok choy is just wilting.
  2. Place bok choy mixture onto serving plates, top with peanuts, and serve as a side dish.

More Articles...

franchisead
tas10ad
8_minute