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)

Makes: 24
Ingredients

• 1 free-range egg
• 1/4 cup macadamia nut oil
• 2 tablespoons apple sauce
• 1/2 cup brown sugar
• 1 teaspoon vanilla extract
• 1 cup plain flour
• 1 teaspoon baking powder
• 1 cup rolled oats
• 100g good-quality dark chocolate, chopped

Method

1. Preheat oven to 180°C. Line 2 baking trays with baking paper.

2. Using a fork, whisk egg, oil, apple sauce, sugar and vanilla in a bowl until combined. Sift flour and baking powder together over egg mixture. Add oats and chocolate. Stir gently to combine.

3. Place tablespoons of mixture on baking trays, allowing room for spreading. Bake for 15 to 20 minutes or until light golden. Stand cookies on trays for 5 minutes. Transfer to a wire rack to cool. Serve.

Nutrition information (per serve)

Preparation Time: 15
minutes Cooking
Time: 15 minutes Ingredients (serves 4)

• 200g reduced-fat ricotta
• 1/4 tspn ground cinnamon, plus
  extra to serve
• 1 red delicious apple, peeled,
  cored, coarsely chopped
• 1/2 cup drained canned pitted
  cherries
• 5 sheets filo pastry
• Olive oil spray

Method

1. Preheat oven to 220°C. Mix
   ricotta and cinnamon until well combined. Fold the apple and cherries through
   the mixture.
2. Spray a sheet of filo with
   oil. Top with another sheet. Continue layering with remaining filo. Place
   the ricotta mixture along the short edge of the filo, leaving a 4cm border.
   Fold in the sides and roll up to form a log. Transfer to a lined baking tray.
   Spray with oil. Bake 15 minutes or until golden. Dust with cinnamon.

Nutrition information (per serve)

Ingredients (serves 6)

• 2 tspn olive oil
• 150g sliced off the bone ham, finely chopped
• 1 brown onion, finely chopped
• 6 eggs
• 1/3 cup (80ml) low fat milk
• Salt & freshly ground pepper
• 350g (about 3) zucchini, coarsely grated, excess moisture squeezed
• 250g (about 2) carrots, coarsely grated
• 1/3 cup (50g) plain flour
• Salad, to serve

Method

1. Preheat oven to 200°C. Line an 18cm-square cake pan with non-stick baking paper. Heat the oil in a non-stick frying pan over a medium heat. Add ham and onion, and cook, stirring often, for 8-10 minutes or until soft. Drain on paper towel. Set aside to cool for about 10 minutes.

2. Whisk the eggs and milk together. Season with salt and pepper. Stir in the zucchini, carrot and ham mixture until well combined. Stir in the flour. Spoon into the pan and smooth the surface. Bake for 30-35 minutes or until set and golden brown. Set aside in the pan for 15 minutes before cutting into pieces. Serve with the salad.

Nutrition information

Chicken & Lentil Soup

Preparation Time: 10 minutes
Cooking Time: 45 minutes

Ingredients (serves 4)

• 2 tblspn olive oil
• 1 onion, finely diced
• 2 garlic cloves, finely chopped
• 1 large red chilli, seeded and finely chopped
• 2 chicken breast fillets (185g each), cut into 1cm cubes
• 1 tspn ground turmeric
• 2 tspn ground cumin
• 1 ripened tomato, diced
• 1/2 cup brown lentils
• 2 tblspn pearl barley
• 5 cups (1.25 litres) chicken stock
• Salt & freshly ground black pepper
• Juice of 1 lime
• 3 tblspn plain Jalna yoghurt
• 1/2 cup fresh coriander leaves

Method

1. Heat the olive oil in a large saucepan over a moderate heat. Cook the onion, garlic and chilli for 4-5 minutes or until soft. Add the chicken and stir over the heat to sear. Add the turmeric and cumin and cook for another minute.

2. Add the tomato, lentils, pearl barley and stock to the saucepan and bring to the boil. Reduce the heat to moderate and simmer for 30 minutes or until the lentils are cooked. Season the soup to taste with salt and pepper. Stir through the lime juice. Serve with a dollop of yoghurt and fresh coriander.

Nutrition information (per serve)