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: 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)