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Mexican-style potato sauté with tempeh

Ingredients

500g new potatoes
1 tablespoon olive oil
1 medium-sized red onion, cut in thin wedges
1 teaspoon ground cumin
1 1/2 teaspoons Mexican chilli powder
2 teaspoons ground coriander
400g can kidney beans, drained, rinsed
150g tempeh, sliced in thin strips (see tips)
2 x 400g cans cherry tomatoes in tomato juice
2 tablespoons sliced pickled jalapeños
2 spring onions, thinly sliced
1/2 cup fresh coriander
1 small avocado, sliced in thin wedges (optional)

Instructions

Step 1
Place potatoes in a medium-sized saucepan and cover with cold water. Bring to the boil then cook for 10 minutes or until potatoes are just tender. Drain and leave to cool, then cut in quarters.

Step 2
Heat olive oil in a large deep frying pan set over a medium-high heat. Cook potatoes and onion for 5 minutes or until golden. Add spices. Cook, stirring, for 1 minute or until mixture is fragrant.

Step 3
Add kidney beans, tempeh and tomatoes (with juice). Bring to the boil. Reduce heat and simmer uncovered for 10 minutes or until sauté is thick.

Step 4
Scatter sauté with jalapeño, spring onions and coriander. Serve with avocado (if using).

Green goodness salad

Ingredients

Dressing
1/4 avocado
1/2 teaspoon capers
1/4 cup mixed fresh basil and fresh parsley leaves
1/4 cup low-fat plain yoghurt
1 tablespoon lemon juice
1 teaspoon lemon zestpinch of pepper
Salad
1/2 Lebanese cucumber, peeled in ribbons or julienned
1 courgette, cut in ribbons or julienned
1/4 cup cooked peas
1 stick celery, chopped
3/4 cup canned cannellini beans, drained, rinsed
1 cup baby cos lettuce, roughly tornhandful fresh mint
2 tablespoons wasabi peas, roughly chopped

Instructions

Step 1Combine dressing ingredients in a blender or processor and blend until smooth. Place dressing in bottom of jar.

Step 2Layer salad ingredients in a 750ml-900ml jar in the order listed. Screw lid on tightly.

Step 3To eat, tip salad into a large bowl and mix well to combine

Parsnip and coriander cakes

Ingredient

700g parsnips, peeled and cut into chunks
1 clove garlic, crushed
1 leek, thinly sliced
1 cup chopped fresh coriander
1 teaspoon ground coriander
1 teaspoon ground cumin
1 teaspoon turmericplain flourspray oilsalt and pepper
1/4 cup lemon juice

Instructions

Step 1
Place the parsnips in a pan of boiling water and simmer for 10 minutes until tender, drain and then mash.

Step Fry garlic and spices in a frying pan for 2-3 minutes, add the leek and fry until soft.

Step 3
Add the leek mixture and fresh coriander to the parsnips and mix well, season and add lemon juice. Allow the mixture to cool and then round into patties using floured hands.

Step 4
Heat spray oil in a non-stick frying pan and fry patties for 4-5 minutes on each side until nicely browned. Serve with a yoghurt dip.

Lamb burgers with hummus

Ingredients

150g green beans, trimmed, or 1 bunch asparagus
300g baby carrots, trimmed, halved lengthways
500g lamb steaks, sliced
2 teaspoons ground cumin
365g loaf Turkish bread, halved horizontally, quartered
1/3 cup hummus
2 tomatoes, sliced
225g can sliced beetroot, drained
fresh coriander, to serve

Instructions

Step 1
Place a large non-stick frying pan over a high heat. Addbeans and carrots. Cook for 5 minutes until tender. Set aside.

Step 2
Lightly spray lamb with oil and sprinkle with ground cumin. Stir-fry for 2-3 minutes or until cooked to your liking. Transfer to a plate to rest for 5 minutes.

Step 3
Cut carrots and beans to fit bread. Top Turkish bread with hummus, veges and lamb. Garnish with coriander.

Nut and veg rice salad

Ingredient:

1 1/4 cups rice
400g can chickpeas, drained, rinsed
2 cups diced vegetables such as capsicums, spring onion, cucumber
1 red onion, finely chopped
1/3 cup oil-free sun-dried tomatoes, chopped
1/3 cup cashew nuts
1/3 cup dates or apricots
75g feta cheese, cubedDressing
3 tablespoons balsamic vinegar
2 tablespoons olive oil
1 teaspoon garlic purée
1/4 cup orange juice
1 teaspoon herbes de provence (see tip) or 3 tablespoons chopped fresh parsley

Instructions

Step 1
Cook rice until tender. Place in a large serving bowl. Add chickpeas, chopped vegetables, nuts and fruit and mix together. Add feta and mix lightly.

Step 2
Mix all dressing ingredients together and pour over rice. Toss lightly and serve.

1 quantity Basic fritter mix
400g can chickpeas, drained and rinsed
150g lean cooked chicken, diced
1 cup grated courgette
1 tablespoon mild curry powder
4 spring onions, finely chopped
4 peppadew peppers, chopped
4 tablespoons fresh mint
2 teaspoons ginger puréezest of 1 lemonoil sprayRaita
1 cup low-fat yoghurt1 small cucumber, diced2 cloves garlic, crushed3 tablespoons chopped fresh mintSalad4 radishes, sliced4 cups rocket2 carrots, sliced or cut using a vegetable peeler

Instructions

Step 1
Combine fritter ingredients.

Step 2
Spray a non-stick pan with oil and place over a medium heat. Cook 2-3 fritters at a time for 2 minutes each side or until golden.

Step 3
Mix raita ingredients. Mix salad ingredients. Top fritters with raita and serve with salad.

Japanese tofu rice

Ingredients

3 tablespoons salt-reduced soy sauce
2 tablespoons rice vinegar
2 teaspoons castor sugar
400g tofu, drained, cut in  cubes
1 cup brown rice
3 tablespoons cornflouroil spray
1 1/2 cups broccoli, broken in pieces
3/4 cup peas
1 cup green beanssmall piece fresh ginger, grated

Instructions

Step 1
Mix soy sauce, vinegar and sugar together. Add tofu and toss to coat. Marinate for 30 minutes or more. (If marinating longer keep in fridge.) Step 2
Cook rice following packet directions. Meanwhile, sprinkle cornflour over a plate. Remove tofu from marinade, reserving marinade, and roll in cornflour to coat evenly. Spray a non-stick pan with oil and heat. Cook tofu in 2 batches, spraying with a little more oil as necessary, until lightly golden and crisp. Keep warm.

Step 3
Fill a medium-sized pan with water and add the reserved marinade and bring to the boil. Add vegetables and ginger. Return to the boil and cook vegetables for about 3-4 minutes until just tender.

Step 4
Divide rice among bowls. Top with vegetables and tofu.

Chicken chickpea salad

Dressing
2 tablespoons low-fat plain yoghurt
1 tablespoon lemon juice
1 teaspoon wholegrain mustard
1/2 teaspoon extra-virgin olive oilpinch black pepperSalad
1 carrot, peeled in ribbons or julienned
1/2 Lebanese cucumber, cut in chunks
1/2 cup green beans, blanched
3/4 cup cooked chickpeas (if canned — drained, rinsed)
3/4 cup shredded cooked chicken
1 cup rocket
1 tablespoon grated parmesan cheese

Instructions

Step 1
Combine dressing ingredients and mix well. Place dressing at the bottom of a 750ml-900ml jar.

Step 2
Layer ingredients in jar in the order listed. Screw lid on tightly.

Step 3
To eat, tip salad into a large bowl and mix well to combine.

Roasted vege parmigiana pasta

Ingredients
250g orange kumara, peeled, chopped
1 red onion, sliced
1 red capsicum, cubed
1 green capsicum, cubed
2 courgettes, halved, sliced
2 tablespoons olive oil
350g chunky dried pasta such as rigatoni
400g parmesan-flavoured tomato pasta sauce
1 cup (250g) artichoke hearts, chopped
1/3 cup walnuts
3 tablespoons torn fresh basil

Instructions

Step 1
Preheat oven to 200°C. Place all vegetables except artichokes in a large ovenproof dish. Add oil and toss. Cook for 25 minutes. Meanwhile, cook pasta following packet directions.

Step 2
Strain cooked pasta leaving 4 tablespoons cooking water with pasta. Add sauce to pan and toss to coat pasta.

Step 3
Place pasta mix in a large ovenproof dish or individual dishes (see tip). Once vegetables are cooked, add to pasta with artichokes and walnuts. Toss lightly then bake in oven for 15 minutes. Sprinkle with basil and serve with freshly ground black pepper.

Chicken and tofu noodle stir-fry

Ingredients :

200g rice stick noodles
1/4 cup fresh lime juice
1 1/2 tablespoons salt-reduced soy sauce1 tablespoon brown sugar
1/2 teaspoon dried chilli flakesoil spray
250g chicken, cubed
300g tofu, cut in thin strips
2 spring onions, roughly chopped
4 cups frozen stir-fry vegetables
2 tablespoons chopped roasted unsalted peanuts

Instructions

Step 1
Prepare rice noodles following packet directions. Set aside. Mix lime juice, soy sauce, sugar and chilli flakes. Stir to dissolve sugar. Set aside.

Step 2
Place a large wok over a high heat and spray with oil. Cook chicken and then tofu, in batches if necessary, for 2-3 minutes or until golden and cooked through. Remove and set aside. Return wok to a high heat and spray with a little more oil.

Step 3
Add onions, stir-fry for 2 minutes. Add frozen vegetables and stir-fry for 2 more minutes. Add reserved noodles, chicken, tofu and combined sauces. Cook, tossing, for 1-2 minutes or until noodles are heated through and coated in sauce. Serve garnished with peanuts.

Roast beef with horseradish and herb crust

Ingredients
1kg beef bolar roast
4 tablespoons horseradish sauce
2 tablespoons whole grain mustard
3 tablespoons chopped fresh parsley
2 tablespoons chopped fresh coriander
4 tablespoons breadcrumbsolive oil spray

Instructions

Step 1
Preheat oven to 160°C. Trim beef of any visible fat. Place beef joint in a large roasting dish.

Step 2
Mix together horseradish, mustard, herbs and breadcrumbs. Use to coat outside of beef. Weigh beef. Spray with a little olive oil.

Step 3
Cook beef for 30-35 minutes per 500g. One kilo takes about 1 1/4 hours (with the crust) to cook. Spray several times with oil during cooking. Test beef is cooked by piercing meat (juices should run clear). Step 4
Leave to rest for 10 minutes before carving. Serve with roasted vegetables and steamed vegetables.

Peach and berry tart

Ingredients
3 filo pastry sheets, at room temperatureoil spray
3 tablespoons reduced-sugar peach or apricot jam
2 ripe peaches or nectarines, sliced
1 tablespoon reduced-fat spread, melted
1/3 cup fresh raspberries
3 teaspoons soft brown sugar
1/4 cup fresh mint leaves, to decorate

Instructions

Step 1
Preheat oven to 200°C. Spray each filo pastry sheet with oil and layer on top of each other. Fold pastry in half to make a rectangle 6 layers thick. Spray rectangle.

Step 2
Place pastry on a lightly greased baking tray. Fold in pastry edges to make a 1 1/2cm border. Warm jam and spread on pastry base. Bake for 5 minutes.

Step 3
Add peaches to pastry base then brush with melted spread. Bake for 10 minutes. Add raspberries. Sprinkle with sugar. Cook for a final 5-10 minutes until filo is golden brown. Serve sliced with a mint garnish.

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