Here are some recipes we’re happy to share for good health.

Spanish Omelette

Ingredients

• 2 tablespoons yellow onion, peeled and finely chopped*
• 2 tablespoons green pepper, cored, seeded, and roughly chopped*
• 4 large eggs
• 1 tablespoon soy milk (optional):
• 1 teaspoon chilli powder, or to taste (optional)
• 1 teaspoon olive oil
• 1 tablespoon salsa (optional)

Instructions:

Lightly coat a large non-stick sauté pan. Add onion and green pepper and sauté, stirring often, until tender, about 10 minutes. Remove and set aside. Meanwhile, beat egg with milk, Stir in chilli powder. Heat olive oil in the large non-stick sauté pan over medium heat. Pour in the eggs and cook until almost set, occasionally lifting edges so that uncooked portion flows underneath, 2 to 3 minutes. When eggs are set, place onions, green pepper, on top. Fold with a spatula and continue cooking; until lightly browned, about 1 minute. Top with salsa

Scrambled Eggs

Ingredients:

• 4 eggs
• 1 teaspoon olive oil /Ghee
• 1 tablespoon soy milk (optional)

Instructions:

Lightly coat a large non-stick pan with oil and heat over medium flame.
Beat eggs with soya milk or water, if desired. Pour into pan and cook, stirring often, until scrambled
Season with sea salt, pepper, fresh parsley & chives to taste

Fruit Smoothie

Ingredients:

• 20 grams protein powder
• 1 cup blueberries
• 1 cup strawberries
• 3 macadamia nuts
• 4 ice cubes

Instructions:

Place all ingredients in a blender and blend at high speed until smooth, about 1 minute. Add a little water if smoothie is too thick. If you prefer, eat the nuts on the side.

Cereal, Soy or Whey Protein Powder

Protein/Carbohydrate mix:

• Soy milk (approx. 1 1/8 cups)
• Protein powder (e.g., ketoslim Whey powder – available at our clinic) approx. 1 ½ scoops

Carbohydrate:

• ½ palm Fibre X cereal

Fat:

• Macadamia nuts, almonds sunflower seeds 3-4 crushed

Scrambled Eggs on Toast

Protein:

• 1 palm
• 3 medium eggs

Carbohydrates:

• 1 palm
• 1 ½ slices of gluten free yeast free bread

Fat:

• 1 tsp. ghee

Method:

Beat eggs with a little water or soya milk and season with sea salt, pepper, fresh parsley and chives. Serve on toasted bread spread with ghee

Five Dhal Dinner (only if lentils are allowed)

This is a very easy meal that takes approx 15mins to prepare and approx. 45 min to an hour cooking time. It’s also a very high protein meal. This will make enough for approx 4 Adults. You will need 1 large boiler and a fry pan or skillet.

Ingredients:

• 1/4 cup of Urad Dhal (white split peas)
• 1/4 cup of Moong Dhal
• 1/4 cup of Brown lentils
• 1/4 cup of Indian Toor (harhar) Dhal
• 1/4 cup of Green mung chilka
• 2 Teaspoons of Turmeric
• 2 Tomatoes peeled & diced (A blood type please omit tomato)
• 3 Tablespoons of ghee
• 1/2 Teaspoon of cumin seeds
• 1/2 Teaspoon of Mustard seeds
• 1/2 Teaspoon of coriander powder
• 1 Pinch of Hing (Asafoetida)
• 2 medium size onions
• 2 diced carrots
• 1/4 of a head of Cauliflower
• 1/2 a head of Broccoli

Instructions:

Soak Dhal overnight. Wash the five Dhal together until the water runs clear. Place the dhal in a large boiler/saucepan and cover with water, make sure that the dhal is covered by at least 3 to 4cm of water. Add turmeric to the mixture and bring to the boil then turn down the heat and allow to simmer for the remainder of the time or till cooked.

When the Dhal has been simmering away for approx 30mins, melt the ghee in the frypan, add the mustard seeds stirring till they pop, then quickly add remaining herbs and stir for 30 seconds. To this add the diced onion cook for 2 mins then add remaining vegetables and stir fry for a couple of minutes.

Continue to stir fry ingredients for further 3/5mins then add to the dhal mixture and cook remaining 10 mins. The dhal mixture should end up looking a bit like a thick stew, but tastes twice as good. Any type of vegetables may be added to this recipe so be adventurous.

Vegetarian Stir-Fry

Ingredients:

• 1 teaspoon olive oil
• 2/3 cup tofu
• 1 ½ cups yellow onions, peeled and chopped
• 2 cups broccoli florets, washed
• 2 cups button mushrooms, washed, dried, and thinly sliced;

Instructions:

Heat oil in a non-stick sauté pan or wok cover medium-high heat. With the tofu, remove from wrapping, drain, and crumble. Add tofu and stir until mixed with the oil. Add onions, broccoli, and mushrooms. Reduce heat to medium and stir-fry, stirring often, until vegetables are tender, about 15 minutes. Stir in cheese and heat until melted, about 1 minute.

Foiled Flounder With Green Beans

Ingredients:

• 4 ½ ounces boneless flounder fillet (substitute mild, flaky fish of your choice)
• 2 tablespoons yellow onion, peeled and chopped
• ¼ teaspoon freshly ground pepper, or to taste, a squirt lemon juice
• 1 ½ cups fresh green beans, washed, ends removed, and halved
• 1 tablespoon almonds, slivered.

Instructions:

Preheat oven to 425°. Tear off an 18- by-12-inch piece of foil. Spray the centre lightly with vegetable spray, and place fish in the centre of the foil. Top with onion and sprinkle with cheese, pepper, and lemon juice. Fold foil loosely over fish, leaving ample space for air. Carefully turn up and seal the ends and the middle so that juices won’t leak out. Bake in the preheated oven 18 minutes. Meanwhile, steam the green beans, in a large pot fitted with a steaming basket, bring 1 inch water to boil. Add beans to the basket and steam until crisp- tender, 10 minutes. Drain, place in serving bowl, and fold in almonds. When fish is done, carefully open foil to prevent steam burns, and remove to a plate. Serve with green beans. Serve pineapple for dessert.

Fish Salad

Ingredients:

• 3 ounces fish in water, drained
• ¼ cup celery, washed, dried, and coarsely chopped
• 1 tablespoon olive oil-and-vinegar dressing
• 1 or 2 lettuce leaves, washed and dried
• ½ cantaloupe, seeds scooped out
• ½ cup blueberries, rinsed and drained

Instructions:

Mix fish with celery and stir in dressing. Prepare a bed of the lettuce leaves and top with fish mixture. Stuff cantaloupe with berries and serve for entree.

Ginger Chicken

Ingredients:

• 1 teaspoon olive oil
• 3 ounces boneless, skinless chicken breast, cut lengthwise into thin strips
• 2 cups broccoli florets, washed
• 1 ½ cups snow peas, washed
• ¾ cup yellow onion, peeled and chopped
• 1 teaspoon fresh ginger, grated

Instructions:

In a wok or large non-stick pan, heat oil over medium high heat. Add chicken and sauté, turning frequency, until lightly browned, about 5 minutes. Add broccoli, snow peas, onion, ginger and 1/4 cup water. Continue cooking, stirring often, until the chicken is done, the water is reduced to a glaze, and the vegetables are tender, about 20 minutes. If the pan dries out during cooking, add water in tablespoon increments to keep moist.

Chef’s Salad

Ingredients:

• 1 cup green-leaf lettuce (substitute lettuce of your choice), washed, dried, and torn into large pieces
• ¼ cup canned chickpeas, drained and rinsed
• ½ cup button mushrooms, washed, dried, and coarsely chopped
• ½ cup celery, washed, dried, and coarsely chopped
• 1 tablespoon olive oil-and-vinegar dressing
• Zone oil-and-vinegar dressing contains 1 teaspoon olive oil and 2 teaspoons vinegar:
• 1 ½ ounces chicken f. turkey breast, cut into strips
• nuts & seeds to taste

Instructions:

Toss lettuce with chickpeas, mushrooms, and celery. Dress, toss, and add meat and nuts and seeds

Spiced Lamb With Vegetables

Ingredients:

• 4 ½ ounces-lean ground lamb
• 1 teaspoon cider vinegar
• 1 teaspoon olive oil
• ½ cup scallions, finely chopped
• ¾ cup red onions cut in chunks
• 2 cups mushrooms
• 1 ½ cups tomatoes, diced
• ½ cup green beans, diced
• 1 tablespoon cilantro
• 2 teaspoons fresh ginger, minced
• ¼ teaspoon cumin
• ¼ teaspoon coriander
• ¼ teaspoon black pepper
• ½ teaspoon celery salt
• ½ teaspoon cinnamon

Instructions:

In a small glass bowl, combine lamb, vinegar, and spices. Cover and refrigerate for 30 minutes. Heat the oil in a medium non-stick sauté pan. Add meat mixture and vegetables. Cook, breaking meat up as it cooks, until lamb is cooked through and vegetables are tender. Spoon onto plate and serve.

Chilli (Meat or Vegetarian)

Ingredients:

• 1 teaspoon olive oil
• 4 ½ ounces lean ground lamb (substitute 1 cup vegetable protein (TVP)
• ¼ cup yellow onions, peeled and minced
• 1 teaspoon chilli powder, or to taste
• ½ teaspoon garlic powder, or to taste
• ½ teaspoon freshly ground pepper, or to taste
• 1 cup salsa or stewed tomatoes with liquid
• ¼ cup kidney beans, drained and rinsed

Instructions:

In a large non-stick sauté pan, heat oil over medium- high flame. Add meat and sauté, stirring often, until lightly browned, about 5 minutes.

If using protein crumbles, heat until blended with oil, about 2 minutes. Add onions, chilli powder, garlic powder, pepper, salsa, and kidney beans. Simmer, stirring occasionally, until onion is wilted and flavours are blended about 20 minutes.

Stir-Fry Tofu, Chicken and Vegetables

Protein:

• ½ palm
• Diced firm tofu.
• ½ palm Diced chicken breast skinless

Carbohydrate:

• 2 palms
  Mixed vegetables

Fat:

• 1 ½ tsp. sesame oil

Method:

Stir-fry the chicken in sesame oil, garlic and ginger until brown. Add bok choy, broccoli, celery, mushrooms, onions, snow peas and zucchini. Lastly add diced tofu.

Grilled Fish, Steamed Vegetable &  Salad

Protein:

• 1 palm
• Salmon cutlet

Carbohydrate:

• 1 ½ palms mixed vegetables
• ½ palm Salad

Fat:

• 3 tsp. olive oil
• and vinegar mixture

Method:

Grill salmon cutlet. Steam vegetables e.g. green beans, cauliflower, spinach and cabbage. Salad: lettuce, celery, cucumber, tomato, tossed with salad dressing olive oil and vinegar.

Chicken and Vegetable Hash

Protein:

• 1 palm
• Chicken breast, skinless

Carbohydrate:

• ½ palm
• Cooked lima beans, Fresh tomato, diced plus:
• 1 ½ palms
• Capsicum, diced Onions, sliced Mushrooms, diced

Fat:

• 1 tsp. olive oil

Method:

Sauté onion, capsicum, mushrooms, garlic in olive oil. Add diced chicken, tomato, celery and a little water. Simmer till cooked. Add cooked lima beans Season with sea salt and fresh basil.

Thai-Spiced Calamari

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.

Red Curry Fish Patties with Cucumber Sauce

Preparation Time: 10 minutes
Cooking Time: 10 minutes

Ingredients

• 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.
3. Transfer to a plate lined with paper towel. Cover with foil to keep warm. Repeat with remaining patties, reheating pan between batches.
4. 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.
5. Arrange the patties on a serving platter and serve immediately with the cucumber sauce.

Ocean Trout with Green Peppercorn Tartar Sauce

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.

Moroccan Chicken

Preparation Time: 20 minutes
Cooking Time: 40 minutes

Ingredients

• 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.

Indian Chicken with Raita

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.

Green Chicken Curry

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.

Blackened Salmon with Corn Salsa

Preparation Time: 20 minutes
Cooking Time: 10 minutes

Ingredients

• 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.

Beef and Mushroom Stir-Fry

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.

Beef & Chili Stir-Fry with Basil

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.

Zucchini, Carrot & Ham Slice

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.

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.

Chargrilled Chicken and Vegetable Salad

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.

Asparagus & Goat’s Cheese Frittata

Preparation Time: 15 minutes
Cooking Time: 20 minutes

Ingredients (serves 4)

• 1 tspn extra virgin olive oil
• 1 leek, pale section only, washed, dried, thinly sliced
• 1 garlic clove, finely chopped
• 2 bunches asparagus, woody ends trimmed, cut into 4cm lengths
• 4 eggs
• 4 egg whites
• 50g goat’s cheese, crumbled
• 1 1/2 tblsn fresh thyme leaves
• Salt & freshly ground black pepper
• Olive oil, to grease

Method

1. Heat the oil in a medium frying pan over medium heat. Add the leek and cook, stirring, for 4 minutes or until soft. Add the garlic and cook for a further1 minute. Remove from heat and set aside for 5 minutes to cool.
2. Meanwhile, cook the asparagus in a medium saucepan of boiling water for 3 minutes or until bright green and tender crisp. Refresh under cold running water. Drain.
3. Use a wire balloon whisk to whisk together the eggs and egg whites in a large bowl until well combined. Stir in the leek mixture, asparagus, goat’s cheese and thyme. Season with salt and pepper.
4. Preheat grill on medium-high. Heat a 23cm (base measurement) non-stick frying pan over medium heat. Brush the frying pan with olive oil to lightly grease.Pour the egg mixture into the prepared pan and use a spoon to smooth the mixture so the asparagus and cheese are submerged. Cook for 7 minutes or until the outer edge sets. Place the frying pan under the preheated grill and cook for a further 3-4 minutes or until golden brown and just set. Remove from grill. Set aside for 10 minutes to set. Cut frittata into wedges to serve.