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)

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)

Cooking Time: 15 minutes
Ingredients (serves 4)

• olive oil cooking spray
• 800g chicken breast fillets, trimmed
• 3 zucchini, sliced diagonally
• 2 red capsicum, quartered
• 1 bunch asparagus, trimmed
• 120g baby rocket
• 1/4 cup basil leaves, shredded
• 2 tablespoons balsamic vinegar
• 1 garlic clove, crushed

Method

1. Preheat a grill and plate on medium heat. Spray chicken, zucchini, capsicum, and asparagus with oil.

2. Add chicken and zucchini to barbecue grill and cook for 4 to 5 minutes each side or until cooked through.

3. Meanwhile, add capsicum, skin side down, to barbecue grill. Cook for 4 minutes or until skin is black and blistered. Transfer to a snap-lock bag. Twist to seal and set aside for 5 minutes. Add asparagus to barbecue plate. Cook for 2 to 3 minutes each side or until tender.

4. Peel and discard skin from capsicum. Cut capsicum flesh into long, thin strips and place in a bowl. Add zucchini, asparagus, rocket and basil to capsicum. Slice chicken and add to salad. Toss to combine.

5. Whisk vinegar, garlic and salt and pepper in a bowl. Pour over salad. Toss to coat. Serve.

Nutrition information (per serve)