Ingredients (serves 4)

• 750g calamari hoods or rings
• 2 tablespoons sweet chilli sauce
• 2 tablespoons fish sauce
• 1 teaspoon reduced-salt soy sauce
• 2 tablespoons lime juice
• 3cm piece ginger, peeled, finely grated
• 1/4 cup coriander leaves, finely chopped
• olive oil cooking spray
• 2 mangoes, cheeks removed
• 150g baby rocket
• lime wedges, to serve

Method

1. Slice calamari open flat. Score insides in a diamond pattern. Cut into 3cm pieces.

2. Combine sauces, lime juice, ginger and coriander in a glass or ceramic bowl. Whisk with a fork. Add calamari. Toss to coat. Cover. Refrigerate for 30 minutes.

3. Remove calamari from marinade. Pour marinade into a saucepan. Bring to the boil over high heat. Reduce heat to medium. Simmer for 3 minutes.

4. Preheat barbecue plate on medium-high heat. Spray barbecue plate with oil. Cook half the calamari, scored-side down, for 1 minute. Turn.
Cook for a further 1 minute or until tender. Remove to a plate. Repeat with remaining calamari. Cook mango cheeks, flesh-side down, for 2 minutes or until lightly charred. Using a large metal spoon, remove mango flesh from skin. Cut into cubes.

5. Divide rocket between 4 serving plates. Top with calamari and mango. Drizzle with warm marinade. Serve with lime wedges.

Nutrition information (per serve)

Preparation Time: 10 minutes
Cooking Time: 10 minutes

Ingredients (serves

• 1kg skinless redfish fillets, coarsely chopped
• 70g (1/4 cup) red curry paste
• 1 egg white
• 1 bunch green beans, ends trimmed, finely chopped
• 4 fresh kaffir lime leaves, centre vein removed, finely chopped
• 2 tblspn vegetable oil

Cucumber sauce

• 2 tblspn caster sugar
• 60ml (1/4 cup) rice vinegar
• 1 tblspn water
• 1 tblspn fish sauce
• 1 Lebanese cucumber, halved lengthways, deseeded, finely chopped
• 1 fresh long red chilli, thinly sliced

Method

1. Place fish, curry paste and egg white in the bowl of a food processor and process until almost smooth. Transfer to a medium bowl. Add beans and lime leaves, and stir until combined. Divide mixture into 16 equal portions. Use wet hands to shape portions into 4cm patties.

2. Heat oil in a non-stick frying pan over medium heat. Add half the patties and cook for 2 minutes each side or until cooked through.

Transfer to a plate lined with paper towel. Cover with foil to keep warm. Repeat with remaining patties, reheating pan between batches.

3. To make the cucumber sauce, combine sugar and rice vinegar in a small bowl and stir until sugar dissolves. Add water, fish sauce, cucumber and chilli, and stir until combined.

4. Arrange the patties on a serving platter and serve immediately with the cucumber sauce.

Nutrition information (per serve)

Ingredients (serves 4)

• 2 tspn green peppercorns in brine
• 1 tblspn baby capers, rinsed, drained
• 1 small eschalot, finely chopped
• 2 tblspn roughly chopped flat-leaf parsley
• 1/4 cup (75g) low-fat mayonnaise
• 1/4 cup (70g) natural plain Jalna yoghurt
• 1 tblspn lemon juice
• 4 x 200g ocean trout fillets with skin
• 2 tspn sunflower oil or rice bran oil
• 2-3 bunches asparagus, woody ends trimmed

Method

1. Combine peppercorns, capers, eschalot, parsley, mayonnaise, yoghurt and lemon juice in a bowl, then season to taste.

2. Heat a large non-stick pan on medium-high heat. Rub fish with oil, season and cook skin-side down for 3 minutes. Turn fish and cook on low heat for 3 minutes for medium-rare or until done to your liking.

3. Meanwhile, blanch asparagus in boiling salted water for 3 minutes or until tender, then drain. Divide fish and asparagus among plates and serve with sauce.

Nutrition information (per serve)

Preparation Time: 20 minutes
Cooking Time: 40 minutes

Ingredients (serves

• 1 brown onion, halved, finely chopped
• 1/4 cup loosely packed coarsely chopped fresh continental parsley
• 1/4 cup loosely packed coarsely chopped fresh coriander
• 2 tblspn fresh lemon juice
• 2 garlic cloves, crushed
• 2 tspn ground cumin
• 1 tspn ground turmeric
• 1/2 tspn freshly ground black pepper
• 8 (about 1kg) chicken thigh fillets, skin removed, excess fat trimmed
• 500ml (2 cups) chicken stock
• Couscous salad, to serve
• 50g kalamata olives, chopped
• Fresh continental parsley leaves, extra, to garnish

Method

1. Place the onion, parsley, coriander, lemon juice, garlic, cumin, turmeric and pepper in the bowl of a food processor, and process until finely chopped. Place the chicken in a large glass or ceramic bowl. Add the spice paste and rub over the chicken to evenly coat. Cover with plastic wrap and place in the fridge for 1 hour to develop the flavours.

2. Place the chicken and spice paste in a flameproof casserole dish. Add the stock. Cover and bring to a simmer over medium-high heat. Reduce heat to low and simmer, covered, for 25 minutes or until chicken is cooked through. Transfer chicken to a heatproof bowl and cover

with foil to keep warm. Increase heat to medium-high and bring to the boil. Cook, stirring occasionally, for 10-12 minutes or until sauce thickens. Remove from heat.

3. Divide couscous salad among serving plates. Top with chicken and spoon over the sauce. Sprinkle with olives and extra parsley, and serve immediately.

Nutrition information (per serve)

Preparation Time: 20 – 50 minutes
Cooking Time: 10 minutes

Ingredients (serves 4)

• 90g (1/3 cup) plain natural Jalna yoghurt
• 2 tblspn korma curry paste
• 60ml (1/4 cup) fresh lime juice
• 4 small single chicken breast fillets, excess fat trimmed, halved horizontally
• Olive oil spray
• 100g baby rocket leaves
• 1 small red onion, halved, thinly sliced

Raita

• 130g (1/2 cup) natural plain Jalna yoghurt
• 1 Lebanese cucumber, halved, deseeded, finely chopped
• 1 garlic clove, crushed

Method

1. Combine the yoghurt, curry paste and 2 tablespoons of lime juice in a shallow glass or ceramic dish. Add the chicken and turn to coat.
Cover and place in the fridge for 30 minutes to marinate.

2. Meanwhile, to make the raita, combine the yoghurt, cucumber and garlic in a medium bowl.

3. Preheat a barbecue grill or chargrill over high heat. Spray chicken with olive oil spray. Cook for 2-3 minutes each side or until golden.

4. Combine rocket, onion and remaining lime juice in a bowl. Season with pepper. Divide chicken and salad among serving plates. Top with the raita and serve.

Nutrition information (per serve)

Preparation Time: 15 minutes
Cooking Time: 20 minutes

Ingredients (serves

• 2 tspn vegetable oil
• 1kg chicken thigh fillets, excess fat trimmed, halved crossways
• 250ml (1 cup) water
• 2 tblspn fish sauce
• 1 bunch green beans, ends trimmed, cut into 5cm lengths
• 1 x 125g baby corn
• 1/2 cup firmly packed fresh Thai basil leaves

Green curry paste

• 8 fresh long green chillies, coarsely chopped
• 8cm-piece fresh ginger, peeled, finely chopped
• 8cm-piece fresh galangal, peeled, finely chopped
• 2 lemon-grass stems, pale section only, finely chopped
• 5 purple eschalots, peeled, finely chopped
• 2 garlic cloves
• 2 tblspn water
• 1 tspn shrimp paste
• 1/2 tspn salt

Method

1. To make curry paste, place chilli, ginger, galangal, lemon grass, eschalot and garlic in the bowl of a food processor. Process until finely chopped. Add water and process until smooth. Transfer to a bowl. Stir in shrimp paste and salt.

2. Heat oil in a saucepan over medium heat. Add curry paste and cook, stirring, for 3 minutes or until fragrant.

3. Add chicken, water and fish sauce, and cook, turning occasionally, for 8-10 minutes or until chicken is cooked. Add beans and corn, and cook for a further 5 minutes or until beans are tender crisp. Remove from heat.

4. Add basil and stir until just combined. Transfer curry to a large serving bowl and serve immediately.

Nutrition information (per serve)

Preparation Time: 20 minutes
Cooking Time: 10 minutes

Ingredients (serves

• 1 tblspn sweet paprika
• 1 tspn ground oregano
• 1 tspn dried thyme
• 1/2 tspn ground white pepper
• 1/2 tspn ground black pepper
• Pinch of cayenne pepper
• 4 (about 200g each) salmon fillets, halved crossways
• 1 tblspn olive oil

Corn salsa

• 2 corn cobs, husks and silks removed
• 2 spring onions, finely chopped
• 1 green capsicum, deseeded, finely chopped
• 2 ripe tomatoes, finely chopped
• 3 tspn fresh lemon juice

Method

1. To make the corn salsa, use a sharp knife to cut lengthways down the cobs to remove the kernels. Cook corn in a small saucepan of salted boiling water for 2 minutes or until tender. Refresh under cold running water. Drain well. Combine the corn, onion, capsicum, tomato and lemon juice in a medium bowl. Taste and season with salt and pepper.

2. Combine the paprika, oregano, thyme and combined pepper on a plate. Add salmon and turn to coat. Transfer to another plate.

3. Heat the oil in a large non-stick frying pan over medium-high heat. Add the salmon and cook for 2 minutes each side for medium or until cooked to your liking. Set aside for 5 minutes to rest.

4. Divide salmon among serving plates. Top with the corn salsa to serve.

Nutrition information (per serve)

Ingredients (serves 4)

• 750g beef stir-fry strips
• 1/2 cup Kikkoman Teriyaki Marinade Original Flavour
• 1 1/2 tablespoons sesame seeds
• 1 tablespoon extra light olive oil
• 1 red onion, cut into thin wedges
• 250g button mushrooms, halved
• 300g broccoli, trimmed, cut into florets
• 2 teaspoons sesame oil
• steamed basmati rice, to serve

Method

1. Place beef into a bowl. Add marinade. Toss. Cover. Refrigerate for 30 minutes. Drain, reserving marinade.

2. Heat a wok over high heat until hot. Add sesame seeds. Stir-fry for 2 minutes or until toasted. Remove to a plate.

3. Reheat wok. Add 1 teaspoon of oil. Swirl to coat. Add one-quarter of beef. Stir-fry for 2 minutes. Remove to a plate. Repeat three more times.

4. Add remaining oil and onion to wok. Stir-fry for 1 minute. Add mushrooms and broccoli. Stir-fry for 2 minutes. Return beef and half the reserved marinade to wok. Stir-fry for 1 to 2 minutes or until heated through. Add sesame seeds and oil. Stir. Serve with rice.

Nutrition information

Preparation Time: 15 minutes
Cooking Time: 8 minutes

Ingredients (serves 4)

• Olive oil spray
• 2 x 180g scotch fillet steaks, fat trimmed, thinly sliced
• 1 red onion, cut into thin wedges
• 2 red capsicums, deseeded, sliced lengthways
• 250g green beans, trimmed, cut into 6cm lengths
• 2 garlic cloves, crushed
• 2 large red chillies, deseeded, finely chopped
• 1 tblspn salt-reduced soy sauce
• 1 tblspn brown sugar
• 1/2 bunch Thai basil leaves
• Steamed basmati rice, to serve.

Method

1. Heat a wok or large frying pan over high heat. Spray with oil and stir-fry beef for 2 minutes until browned. Remove from wok, cover with foil and set a side.
2. Add the onion, capsicum and beans and stir-fry for 2 minutes. Add garlic and chilli and stir-fry for 2 minutes.
3. Return beef to wok with soy sauce and brown sugar. Toss well. Add basil leaves and gently toss.

Nutritional informaton

Ingredients (serves 4)

• 750g calamari hoods or rings
• 2 tablespoons sweet chilli sauce
• 2 tablespoons fish sauce
• 1 teaspoon reduced-salt soy sauce
• 2 tablespoons lime juice
• 3cm piece ginger, peeled, finely grated
• 1/4 cup coriander leaves, finely chopped
• olive oil cooking spray
• 2 mangoes, cheeks removed
• 150g baby rocket
• lime wedges, to serve

Method

1. Slice calamari open flat. Score insides in a diamond pattern. Cut into 3cm pieces.

2. Combine sauces, lime juice, ginger and coriander in a glass or ceramic bowl. Whisk with a fork. Add calamari. Toss to coat. Cover. Refrigerate for 30 minutes.

3. Remove calamari from marinade. Pour marinade into a saucepan. Bring to the boil over high heat. Reduce heat to medium. Simmer for 3 minutes.

4. Preheat barbecue plate on medium-high heat. Spray barbecue plate with oil. Cook half the calamari, scored-side down, for 1 minute. Turn.
Cook for a further 1 minute or until tender. Remove to a plate. Repeat with remaining calamari. Cook mango cheeks, flesh-side down, for 2 minutes or until lightly charred. Using a large metal spoon, remove mango flesh from skin. Cut into cubes.

5. Divide rocket between 4 serving plates. Top with calamari and mango. Drizzle with warm marinade. Serve with lime wedges.

Nutrition information (per serve)