chicken biryani with raita

How To Make chicken biryani with raita recipe - A biryani consists of curried meat, poultry, fish or vegetables combined with basmati rice to make a hearty meal. Here a chicken curry is layered with the rice, baked and served with a fresh cucumber raita.

SERVES: 4

PREPARATION: 25 MINUTES, COOKING: 11/2 HOURS

Ingredients:
1 tablespoon (15 ml) sunflower oil
1 large onion, chopped
1 pound (500 g) boneless, skinless chicken thighs, cut into 1 inch (2.5 cm) pieces
1 tablespoon (15 ml) chopped ginger
1 small red chile, seeded, chopped
seeds of 10 cardamom pods, crushed
1 tablespoon (15 ml) ground cumin
1 tablespoon (15 ml) ground coriander
6 cloves
1 cinnamon stick
2 bay leaves
1/2 teaspoon (2 ml) crushed black peppercorns
141/2 ounce (400 ml) can diced tomatoes
1 cup (250 ml) chicken stock
1/2 cup (60 g) raisins
pinch of salt
1 cup (200 g) basmati rice, rinsed
1/2 teaspoon (2 ml) turmeric
1/3 cup (30 g) slivered almonds, toasted

Cucumber raita:
1/3 cup (90 ml) Greek-style yogurt
1/2 cup (125 ml) low-fat plain yogurt
1/2 cucumber, grated, squeezed dry
2 tablespoons (30 ml) chopped fresh mint

Method:
1 Heat the oil in a large frying pan over medium heat, add the onion and cook for 5 minutes, or until softened. Add the chicken and cook for 5 minutes, or until brown all over. Stir in the ginger, chile, cardamom, cumin, coriander, cloves, cinnamon stick, bay leaves and peppercorns. Cook for 1 minute, stirring constantly so the spices do not burn.

2 Add the tomatoes, stock, 3 tablespoons (45 ml) water, the raisins and salt. Bring to a boil, reduce the heat to low, cover and cook for 45 minutes.

3 Meanwhile, preheat the oven to 325°F (160°C). Put the rice in a saucepan, add 21/2 cups (600 ml) water and the turmeric and bring to a boil. Cover and simmer very gently for about 7 minutes, or until the rice is almost tender. Drain excess water.

4 Layer the chicken curry and rice in a casserole dish. Cover and cook in the oven for 25 minutes, checking after 20 minutes and adding a little more water if needed (there should be enough liquid for the rice to complete cooking).

5 Meanwhile, to make the raita, combine the yogurts, cucumber and mint. When the biryani is ready, stir it well, then scatter the toasted almonds on top. Serve with the raita.

Each serving provides
564 calories, 36 g protein, 19 g fat (4 g saturated fat), 65 g carbohydrate (21 g sugars), 5 g fiber, 428 mg sodium

chicken biryani with raita

thyme chicken with root vegetables

How To Make thyme chicken with root vegetables recipe - Each serving provides 511 calories, 33 g protein, 23 g fat (4 g saturated fat), 42 g carbohydrate (15 g sugars), 7 g fiber, 268 mg sodium

SERVES: 4

PREPARATION: 15 MINUTES, COOKING: 1 HOUR

Ingredients:
1 2/3 pounds (800 g) potatoes, cut into large chunks
4 baby parsnips, cut into quarters lengthwise
4 carrots, cut in half lengthwise
1 red onion, quartered
31/2 tablespoons (52 ml) olive oil
1 tablespoon (15 ml) honey
1 orange, quartered
4 boneless, skinless chicken breasts, 1/4 pound (125 g) each
pinch of salt
freshly ground black pepper
a few sprigs fresh thyme or rosemary, or 1/2 teaspoon (2 ml) dried

Method:
1 Preheat the oven to 375°F (190°C). Parboil the potatoes for 5 minutes; drain. Return potatoes to the pan, cover and shake the pan vigorously to roughen the edges (this makes for crispier potatoes when they are being roasted).

2 Put the potatoes, parsnips, carrots and onion in a large roasting pan. Add oil, honey and juice from the orange quarters in a small bowl and stir to combine. Drizzle over the vegetables and toss to coat evenly. Cut three shallow slashes in each chicken breast. Place the chicken among the vegetables, along with the squeezed orange quarters. Season with the salt and pepper and poke in the herb sprigs.

3 Roast the chicken and vegetables, turning the vegetables over occasionally, for 50–60 minutes, or until the chicken is golden and cooked through and all the vegetables are tender.

thyme chicken with root vegetables

curried chicken and vegetables

How To Make curried chicken and vegetables recipe - Each serving provides 399 calories, 37 g protein, 16 g fat (4 g saturated fat), 28 g carbohydrate (5 g sugars), 9 g fiber, 199 mg sodium

SERVES: 4

PREPARATION: 15 MINUTES, COOKING: 35 MINUTES

Ingredients:
1 tablespoon (15 ml) turmeric
1 1/2 teaspoons (7 ml) ground ginger
1/2 teaspoon (2 ml) ground cinnamon
1/2 teaspoon (2 ml) sugar
1/2 teaspoon (2 ml) freshly ground black pepper
1 1/4 pounds (600 g) boneless, skinless chicken thighs, cut into 1 inch (2.5 cm) pieces
2 teaspoons (10 ml) olive oil
1 onion, thickly sliced
4 cloves garlic, crushed
3 carrots, thickly sliced
1 1/4 pounds (600 g) small red-skinned potatoes, quartered
2 teaspoons (10 ml) creamy peanut butter
4 cups (250 g) small broccoli florets

Method:
1 Combine the turmeric, ginger, cinnamon, sugar and pepper in a large bowl. Add the chicken pieces, tossing well to evenly coat in the spices.

2 Heat the oil in a flameproof casserole dish or wok over medium heat. Add the onion and garlic and cook for 5 minutes, stirring frequently, or until the onion softens.

3 Add the carrots, potatoes and peanut butter to the dish with 1/2 cup (125 ml) water. Bring to a boil, reduce heat to medium and simmer for 5 minutes, or until carrots begin to soften.

4 Add the chicken and cook for 2 minutes, or until it is no longer pink, then stir in 2 cups (500 ml) water. Return to a boil, reduce the heat to low, cover and simmer for 15 minutes, or until the chicken is cooked through and the potatoes are tender.

5 Just before you are ready to serve, add the broccoli and cook for 5 minutes, or until the broccoli is tender. Remove from the heat, divide among serving bowls and serve immediately. Serve with steamed brown or white rice.

curried chicken and vegetables

hoisin chicken and noodles

How To Make hoisin chicken and noodles recipe - Each serving provides 466 calories, 30 g protein, 21 g fat (5 g saturated fat), 38 g carbohydrate (8 g sugars), 6 g fiber, 353 mg sodium

SERVES: 4

PREPARATION: 10 MINUTES, COOKING: 15 MINUTES

Ingredients:
15 ounces (450 g) fresh, flat rice noodles
1 pound (500 g) boneless, skinless chicken thighs
cooking oil spray
1 2/3 cups (400 g) fresh or frozen stir-fry vegetables
2 1/2 tablespoons (37 ml) hoisin sauce
1/3 cup (50 g) cashew nuts, toasted

Method:
1 Bring a saucepan of water to a boil over high heat. Add noodles and cook, stirring, for 3 minutes, or until noodles separate. Drain.

2 Meanwhile, cut the chicken into 1 inch (2.5 cm) cubes. Spray a nonstick wok with cooking oil spray and heat over high heat. Working in two batches, add the chicken to the wok and stir-fry for about 3 minutes, or until browned and cooked. Transfer to a bowl.

3 Add the mixed vegetables and 2 tablespoons (30 ml) water to the wok and stir-fry for 3 minutes, or until the vegetables are just tender. Return the chicken and its juices to the wok, and add the hoisin sauce and cashews. Stir-fry for 2 minutes, or until well combined.

4 Divide the noodles among serving bowls. Spoon the chicken and vegetables on top and serve.

hoisin chicken and noodles

whole grain pasta with broccoli and tuna

How To Make whole grain pasta with broccoli and tuna recipe - Each serving provides 561 calories, 36 g protein, 25 g fat (4 g saturated fat), 46 g carbohydrate (1 g sugars), 13 g fiber, 410 mg sodium

SERVES: 4

PREPARATION: 10 MINUTES, COOKING: 15 MINUTES

Ingredients:
10 ounces (300 g) whole-grain pasta spirals
1 pound (500 g) broccoli, cut into florets
2 tablespoons (30 ml) red wine vinegar
11/2 tablespoons (22 ml) extra virgin olive oil
15 ounce (425 g) can tuna in olive oil
1/3 cup (10 g) fresh basil, torn
freshly ground black pepper
1/2 lemon

Method:
1 Cook pasta in boiling water for 10–12 minutes until al dente. Add the broccoli for the final 2 minutes of cook time. Drain. Return the pasta and broccoli to the pan.

2 Meanwhile, put the vinegar and extra virgin olive oil in a small bowl and stir to combine well.

3 Drain tuna reserving 1 tablespoon (15 ml) of oil. Break up the tuna with a fork; add the tuna and reserved oil to the pan. Add basil, and vinegar and oil mixture; gently toss to combine. Season with pepper and lemon juice, and serve.

whole grain pasta with broccoli and tuna

linguine with pan-fried salmon

How To Make linguine with pan-fried salmon recipe - All the ingredients for this dish are quickly assembled and cooked, making it an ideal weeknight family dinner. The carrots and zucchini are cut into strips and mixed with the linguine—a clever way of including more vegetables in your diet.

SERVES: 4

PREPARATION: 10 MINUTES, PLUS MARINATING, COOKING: 15 MINUTES

Ingredients:
3/4 pound (400 g) boneless, skinless salmon fillet
grated zest and juice of 1 lemon
2 tablespoons (30 ml) chopped fresh dill
12 ounces (350 g) linguine
1 cup (250 g) carrots, cut into long matchstick strips
1 cup (250 g) zucchini, cut into long matchstick strips
1 teaspoon (5 ml) sunflower oil
1/3 cup (90 ml) low-fat crème fraîche or low-fat sour cream
pinch of salt
freshly ground black pepper
1 lemon, cut into wedges, to serve

Method:
1 Cut the salmon into bite-sized pieces and place in a dish. Combine the lemon zest, juice and dill and add to the salmon. Turn the pieces of salmon to coat them evenly in the marinade. Cover and marinate in the fridge for at least 10 minutes.

2 Cook the pasta in a saucepan of boiling water for about 10 minutes, or until al dente. Add the carrots to the pasta for the final 2 minutes of cooking time, then add the zucchini 1 minute later.

3 Meanwhile, brush a nonstick or heavy-bottom frying pan with the oil and place over medium heat. Drain the salmon, reserving the lemon juice marinade. Add the salmon to the hot pan and cook, turning the pieces occasionally, for 3–4 minutes, or until the fish is firm and just cooked through.

4 Add the reserved marinade and crème fraîche to the salmon and cook for a few seconds. Remove the pan from the heat and season with salt and pepper.

5 Drain the pasta and vegetables and divide among four bowls or plates. Add the salmon mixture and serve with the lemon wedges.

Each serving provides
490 calories, 32 g protein, 10 g fat (2 g saturated fat), 66 g carbohydrate (5 g sugars), 6 g fiber, 230 mg sodium

linguine with pan-fried salmon

turkey chili with spaghetti

How To Make turkey chili with spaghetti recipe - Sweet peppers and warm spices flavor this chili, which is made with ground turkey for its lower fat content, rather than the traditional beef, and served on whole-grain spaghetti for increased fiber.

SERVES: 4

PREPARATION: 10 MINUTES, COOKING: 25 MINUTES

Ingredients:
2/3 cup (160 ml) low-fat plain yogurt
1 scallion, finely chopped
4 tablespoons (60 ml) finely chopped mixed fresh herbs, such as parsley, cilantro and
chives
1 tablespoon (15 ml) canola oil
1 large clove garlic, crushed
1 onion, finely chopped
2 red or green peppers, seeded and finely chopped
1 1/2 teaspoons (7 ml) cayenne pepper, or to taste
2 teaspoons (10 ml) ground cumin
1 teaspoon (5 ml) dried oregano
1 pound (500 g) ground turkey
2 cans, 141/2 ounce (400 ml), no-salt diced tomatoes
15 ounce (425 ml) can no-salt red kidney beans, drained and rinsed
freshly ground black pepper
8 ounces (240 g) whole-grain spaghetti

Method:
1 To make the topping, combine the yogurt with the scallion and herbs. Cover and chill until required.

2 Heat the oil in a large frying pan or saucepan over medium heat. Add the garlic and fry for 30 seconds, then add the onion and peppers and fry, stirring occasionally, for 5 minutes, or until softened.

3 Stir in the cayenne pepper, cumin and oregano and cook, stirring occasionally, for 2 minutes. Add the turkey and cook, stirring occasionally, until browned.

4 Stir in the tomatoes and kidney beans, then season with pepper. Bring to a boil, reduce the heat and simmer for 15 minutes.

5 Meanwhile, cook the spaghetti in a saucepan of boiling water for 10–12 minutes, or until al dente. Drain well.

6 Divide the spaghetti among four plates and spoon some of the turkey chili over each serving. Season with pepper. Serve topped with the herb-flavored yogurt.

Each serving provides
665 calories, 63 g protein, 16 g fat (4 g saturated fat), 63 g carbohydrate (14 g sugars), 14 g fiber, 302 mg sodium

TURKEY is a healthy source of protein. It contains zinc and many B vitamins, particularly thiamin, B12 and niacin. Turkey also provides iron and is a good choice because it’s very lean.

RED KIDNEY BEANS are low in fat and rich in low-GI carbohydrate. They provide good amounts of thiamin and niacin, and useful amounts of iron. They are also a good source of soluble fiber.

turkey chili with spaghetti

pasta with fresh tomato and walnuts

How To Make pasta with fresh tomato and walnuts recipe - Each serving provides 517 calories, 14 g protein, 25 g fat (3 g saturated fat), 58 g carbohydrate (4 g sugars), 6 g fiber, 67 mg sodium

SERVES: 2

PREPARATION: 5 MINUTES, COOKING: 15 MINUTES

Ingredients:
6 ounces (160 g) pappardelle pasta
1 tablespoon (15 ml) olive oil
1 cup (250 g) cherry tomatoes, halved
1 clove garlic, crushed
1/3 cup (40 g) walnuts, toasted
1 tablespoon (15 ml) lemon juice
1 tablespoon (15 ml) finely grated Parmesan
10 fresh basil leaves

Method:
1 Cook the pasta in a saucepan of boiling water for about 10 minutes, or until al dente.

2 Meanwhile, heat the oil in a large frying pan over high heat. Add the tomatoes and cook, stirring occasionally, for 2 minutes, or until softened and lightly seared on the edges. Stir in the garlic and walnuts and heat through.

3 Drain the pasta and return to the pan, then add the tomato mixture and toss to combine.

4 Divide among 2 bowls, drizzle with a little lemon juice and sprinkle with the Parmesan and basil.

pasta with fresh tomato and walnuts

anchovy and cherry tomato pasta

How To Make anchovy and cherry tomato pasta Recipe - Each serving provides 312 calories, 12 g protein, 2 g fat (<1 g saturated fat), 61 g carbohydrate (1 g sugars), 4 g fiber, 382 mg sodium

SERVES: 4

PREPARATION: 5 MINUTES, COOKING: 10 MINUTES

Ingredients:
12 ounces (350 g) farfalle pasta
1 can, 2 ounces (50 g), anchovy fillets, drained
2 cloves garlic, chopped
1 cup (250 g) cherry tomatoes, halved
2 tablespoons (30 ml) chopped fresh parsley
freshly ground black pepper or dried red chile flakes

Method:
1 Cook the pasta in a large saucepan of boiling water for 10–12 minutes, or until al dente, then drain.

2 Meanwhile, put the anchovies, garlic and tomatoes in a nonstick frying pan over a low heat and sauté for 3–4 minutes, crushing the anchovies a little. Add the parsley and season to taste with pepper, then toss with the hot pasta.

anchovy and cherry tomato pasta

Herbed Eggplant Lasagna

How To Make Herbed Eggplant Lasagna Recipe - Fennel, bay leaf, marjoram and sage add flavor to this hearty vegetarian lasagna. The low-fat ricotta topping used here makes this a healthier choice than the full-fat version used in a traditional lasagna. Serve with a green salad.

SERVES: 4

PREPARATION: 30 MINUTES, COOKING: 11/4 HOURS

Ingredients:
2 tablespoons (30 ml) olive oil
1 tablespoon (15 ml) fennel seeds
1 bay leaf
1 large onion, chopped
1 clove garlic, crushed
1 celery stalk, diced
1 carrot, diced
1 cup (100 g) chopped mushrooms
3 tablespoons (45 ml) chopped fresh marjoram or 1 tablespoon (15 ml) dried marjoram
6 fresh sage leaves, shredded, or 1 tablespoon (15 ml) dried sage
2 large eggplants, cut into 1/2 inch (1 cm) cubes
finely grated zest of 1 lemon
2 cans, 141/2 ounce (400 ml) diced tomatoes
freshly ground black pepper
2 cups (500 g) low-fat ricotta
2 tablespoons (30 ml) all-purpose flour
1 egg
1/2 cup (125 ml) low-fat milk
1/8 teaspoon (0.5 ml) freshly grated nutmeg
12 fresh lasagna pasta sheets
2 tablespoons (30 ml) freshly grated Parmesan

Method:
1 Heat the oil in a large saucepan over medium heat. Add the fennel seeds and bay leaf and cook for a few seconds, pressing the seeds with the back of a spoon to release their aroma. Add the onion, garlic, celery, carrot, mushrooms, marjoram and sage. Cook for 10 minutes, stirring frequently, until the vegetables have softened slightly.

2 Add the eggplant and lemon zest to the pan and mix well. Cook for another 5 minutes, pour in the tomatoes and season to taste with pepper. Bring to a boil, reduce heat to low and simmer for 15 minutes. Remove from the heat and set aside; discard the bay leaf.

3 Preheat the oven to 350°F (180°C). Place the ricotta, flour and egg in a food processor or blender and purée until smooth. Add the milk and process again briefly to combine, then add the nutmeg.

4 Pour half the eggplant mixture into a 9 x 13 inch (23 x 33 cm) ovenproof dish. Cover with half of the lasagna sheets in an even layer. Add the remaining eggplant mixture and top with the remaining lasagna sheets, overlapping the pieces neatly. Spoon the ricotta mixture over the lasagna sheets, and sprinkle the Parmesan on top. Bake for 45
minutes, or until the topping is set and deep golden. Remove from the oven. Let stand for 10 minutes before slicing and serving.

Each serving provides
543 calories, 40 g protein, 16 g fat (4 g saturated fat), 60 g carbohydrate (17 g sugars), 14 g fiber, 311 mg sodium

Herbed Eggplant Lasagna

lasagna

How To Make lasagna Recipe - Many Pasta varieties are now available in whole-grain versions. For a higher fiber, healthier lasagna, choose whole-wheat no-boil lasagna sheets (you will need to bake the lasagna for about 10 minutes longer).

SERVES: 4

PREPARATION: 20 MINUTES, COOKING: 13/4 HOURS

Ingredients:
2 1/2 tablespoons (37 ml) olive oil
1 large onion, finely chopped
4 carrots, finely chopped
2 celery stalks, finely chopped
2 cloves garlic, crushed
2/3 pound (350 g) lean ground beef
2/3 cup (150 g) button mushrooms, chopped
2/3 cup (150 ml) homemade or low-sodium beef stock
2/3 cup (150 ml) red wine or extra beef stock
141/2 ounce (400 ml) can no-salt diced tomatoes
2 teaspoons (10 ml) no-salt tomato paste
1 teaspoon (5 ml) dried oregano or mixed herbs
3 tablespoons (45 ml) chopped fresh flat-leaf parsley
freshly ground black pepper
10 fresh lasagna pasta sheets
4 tablespoons (60 ml) grated low-fat sharp cheddar

White sauce:
3 tablespoons (45 ml) cornstarch
2 1/2 cups (600 ml) low-fat milk
pinch of freshly grated nutmeg

Method:
1 Heat the oil in a large saucepan over low heat and cook the onion for 5 minutes, stirring occasionally. Add the carrots, celery and garlic and cook, stirring, until the onion is soft and just beginning to color.

2 Increase the heat a little, add the ground beef and cook, stirring and breaking up the meat with a wooden spoon, until browned. Add the mushrooms and cook for another minute. Add the stock, 2/3 cup (150 ml) water, wine, tomatoes, tomato paste and dried herbs and stir together thoroughly. Bring the mixture to a boil, cover and gently simmer over a low heat for 45 minutes, stirring occasionally. Stir in the parsley and season to taste with pepper. Preheat the oven to 350°F (180°C).

3 To make the white sauce, mix the cornstarch and a little of the milk to a smooth paste in a heatproof bowl. Heat the remaining milk to boiling in a saucepan, and pour some of the hot milk into the cornstarch mixture, stirring well. Return this mixture to the milk in the saucepan. Bring to a boil, stirring until the sauce thickens, then simmer for 2 minutes. Stir in the nutmeg and season to taste with pepper.

4 Spoon half the meat sauce on the bottom of a 12 cup (3 liter) ovenproof dish or roasting pan. Cover with half the lasagna sheets, add the remaining meat sauce and cover with another layer of lasagna sheets. Add the white sauce to completely cover the lasagna. Scatter the cheese over the top.

5 Place the dish on a baking tray and bake for 45 minutes, or until the lasagna is bubbling and the top is lightly browned. Remove from the oven and let rest for about 10 minutes before serving.

Each serving provides
610 calories, 38 g protein, 21 g fat (6 g saturated fat), 62 g carbohydrate (19 g sugars), 7 g fiber, 445 mg sodium

lasagna

Tuna with Moroccan Spices and Bean Salad

How To Make Tuna with Moroccan Spices and Bean Salad Recipe - Ras el hanout, a zesty Moroccan spice mix, is used here to give this tuna and bean dish a punch of flavor. If you like, serve with a watercress and arugula salad and some flatbread.

SERVES: 4

PREPARATION: 15 MINUTES, COOKING: 10 MINUTES

Ingredients:
4 tuna steaks, about 1/4 pound (125 g) each
1 tablespoon (15 ml) ras el hanout spice mix
1 1/4 cups (300 g) green beans
2 tablespoons (30 ml) honey
grated zest and juice of 2 lemons
4 tomatoes, halved and cut into wedges
15 ounce (425 ml) can cannellini beans, drained and rinsed
2 tablespoons (30 ml) olive oil
1 small onion, halved and thinly sliced
2 large red peppers, seeded and sliced
2 cloves garlic, thinly sliced

Method:
1 Put the tuna steaks on a plate and rub the ras el hanout on both sides to coat. Set aside.

2 Cook the green beans in a saucepan of boiling water for 2–3 minutes, or until just tender. Drain, rinse under cold water, drain again and put into a bowl. Add the honey, lemon zest and lemon juice and mix well. Add the tomatoes and cannellini beans.

3 Heat half of the oil in a frying pan over high heat. Add the onion, peppers and garlic and cook, stirring, for 1 minute, or until very lightly cooked. Add to the tomato and bean mixture and stir to combine.

4 Return the pan to the heat and add the remaining oil. Add the tuna, scraping any spice mix from the plate onto the fish. Cook over high heat for 2 minutes, turn over and cook for another 2–3 minutes, pressing the fish lightly with a spatula, until just cooked through.

5 Divide the bean salad among four plates. Cut the tuna into thick slices and place them on the salad. Scrape any juices and spices from the pan, pour over the tuna and serve.

COOK’S TIP
+ To make ras el hanout, combine 1 tablespoon (15 ml) ground coriander, 1/2 teaspoon (2 ml) ground cinnamon, 1/4 teaspoon (1 ml) ground mace or freshly grated nutmeg and a large pinch of chili powder. Alternatively, use 2–4 teaspoons (10–20 ml) of an African spice paste, such as harissa.

Each serving provides
391 calories, 34 g protein, 16 g fat (4 g saturated fat), 28 g carbohydrate (20 g sugars), 10 g fiber, 224 mg sodium

Tuna with Moroccan Spices and Bean Salad

Couscous and Chickpea Salad

How To Make Couscous and Chickpea Salad Recipe - This couscous salad is wholesome enough to eat on its own, but it’s also a great dish for summer dinner parties because it can be made in advance. Serve with barbecued chicken or fish, or pan-fried lamb chops if you like, and all you’ll need to add is a mixed green salad.

SERVES: 2

PREPARATION: 25 MINUTES, COOKING: 10 MINUTES

Ingredients:
1/2 cup (95 g) couscous
2 tablespoons (30 ml) currants
3 tablespoons (45 ml) boiling water
2 tablespoons (30 ml) slivered almonds
2 tablespoons (30 ml) olive oil
1/2 red onion, chopped
1/2 pepper, seeded and chopped
1 teaspoon (5 ml) ground cumin
1/2 cup (125 g) drained and rinsed canned chickpeas
6 pitted green olives, quartered
1 1/2 tablespoons (22 ml) chopped fresh parsley
1 tablespoon (15 ml) lemon juice
freshly ground black pepper

Method:
1 Put the couscous and currants in a large heatproof bowl. Add the boiling water and stir to combine, cover with foil and set aside to soak for 5 minutes, or until all the water has been absorbed. Fluff the couscous with a fork to break up any lumps.

2 Meanwhile, toast the almonds in a nonstick frying pan over a medium heat for 3–4 minutes, or until lightly golden, stirring occasionally. Remove from the pan.

3 Heat 2 teaspoons (10 ml) of the oil in the pan over medium heat. Add the onion and pepper and cook, stirring, for 3–4 minutes, or until softened.

4 Add the almonds, cumin, chickpeas, olives, parsley, lemon juice and remaining oil and stir to combine. Add the chickpea mixture to the couscous in the bowl, season to taste with pepper and stir well. Serve immediately, or cover and refrigerate until required.

ANOTHER IDEA
+ Use any leftover chickpeas to make hummus. Blend them with crushed garlic, olive oil, tahini (sesame seed paste), ground cumin and lemon juice. Spread on sandwiches or use as a dip.

Each serving provides
459 calories, 12 g protein, 24 g fat (3 g saturated fat), 50 g carbohydrate (4 g sugars), 5 g fiber, 161 mg sodium

Couscous and Chickpea Salad

Sweet and Spicy Lentil Salad

How To Make Sweet and Spicy Lentil Salad Recipe - This hearty, satisfying dish is packed with goodness: plenty of fiber from the lentils and apricots and healthy polyunsaturated fat from the sunflower seeds. Legumes contain iron, which is more readily absorbed if you cook or serve them with foods rich in vitamin C, such as peppers and broccoli.

SERVES: 4

PREPARATION: 20 MINUTES, COOKING: 35 MINUTES

Ingredients:
1 1/3 cups (250 g) brown lentils, rinsed
1 clove garlic, peeled
good pinch of ground cumin
1 slice of lemon
juice of 1 lemon
3 tablespoons (45 ml) extra virgin olive oil
2 tablespoons (30 ml) finely chopped fresh cilantro leaves
freshly ground black pepper
1 small red onion, finely chopped
1/2 cup (90 g) dried apricots, roughly chopped
1 red, 1 yellow and 1 green pepper, seeded and cut into 1 inch (2.5 cm) squares
1/2 cup (100 g) broccoli florets
2 ounces (50 g) firm rindless goat cheese, roughly diced
2 tablespoons (30 ml) sunflower seeds, toasted

Method:
1 Put the lentils into a large saucepan, cover with water and bring to a boil, skimming off any scum. Flatten the garlic clove with the side of a knife and add to the lentils, along with the cumin and lemon slice. Reduce the heat and simmer for about 30 minutes, or until the lentils are tender.

2 Meanwhile, to make the dressing, put the lemon juice, oil and cilantro into a large salad bowl, season to taste with pepper, and whisk together.

3 Drain the lentils, discarding the lemon slice and garlic, and add them to the salad bowl. Toss gently to mix with the dressing.

4 Add the onion, apricots, peppers and broccoli to the bowl, and mix gently. Scatter the goat cheese and sunflower seeds over the salad. Serve immediately.

ANOTHER IDEA
+ Use 2/3 cup (150 g) frozen fava beans instead of broccoli florets. Cook the beans in boiling water for 5 minutes, or until tender. Drain and refresh under cold water.

Each serving provides
414 calories, 22 g protein, 21 g fat (4 g saturated fat), 37 g carbohydrate (14 g sugars), 13 g fiber, 78 mg sodium

Sweet and Spicy Lentil Salad

Lobster Salad with Lime Dressing

How To Make Lobster Salad with Lime Dressing Recipe - Each serving provides 257 calories, 25 g protein, 3 g fat (1 g saturated fat), 30 g carbohydrate (13 g sugars), 5 g fiber, 445 mg sodium

SERVES: 4

PREPARATION: 45 MINUTES, COOKING: 15 MINUTES

Ingredients:
1 pound (500 g) small new potatoes, scrubbed
2 tablespoons (30 ml) low-fat mayonnaise
2 tablespoons (30 ml) Greek-style yogurt
finely grated zest of 1/2 lime
freshly ground black pepper
1 cooked lobster, to yield about 12/3 cups (400 g) meat
2 small shallots, thinly sliced
2/3 cup (150 g) snow peas, shredded
1/2 cup (100 g) seedless red grapes
1/2 cup (100 g) seedless green grapes
1/2 cup (100 g) watercress, trimmed
1/2 cup (125 g) arugula

Method:
1 Put the potatoes in a saucepan and cover with boiling water. Cook for 15 minutes, or until just tender. Drain and let cool, then cut the potatoes in half and place in a mixing bowl.

2 While the potatoes are cooling, combine the mayonnaise, yogurt and lime zest. Season to taste with pepper. Set aside.

3 Pull and twist off the lobster claws and set aside. With a sharp knife, cut the body in half lengthwise, from the tail to the head. Remove the meat from the body and tail shell and the claws. Chop all the meat into chunks.

4 Add the shallots to the potatoes, along with the snow peas, grapes, watercress and dressing. Toss to combine.

5 Arrange the arugula on plates and top with the watercress and potato salad. Scatter the lobster meat on top and serve.

Lobster Salad with Lime Dressing

baked polenta with mushrooms

How To Make baked polenta with mushrooms Recipe - Each serving provides 464 calories, 23 g protein, 16 g fat (4 g saturated fat), 57 g carbohydrate (10 g sugars), 8 g fiber, 435 mg sodium

SERVES: 4

PREPARATION: 30 MINUTES, COOKING: 30 MINUTES

Ingredients:
1 ounce (25 g) dried porcini mushrooms
1 2/3 cups (400 ml) low-fat milk
2 tablespoons (30 ml) olive oil
2 celery stalks, thinly sliced
2 2/3 cups (250 g) sliced cremini or baby portabella mushrooms
3 tablespoons (45 ml) all-purpose flour
squeeze of lemon juice
freshly ground black pepper
15 ounce (425 ml) can cranberry beans, drained and rinsed
3/4 cup (170 g) polenta
2 eggs, lightly beaten
1/3 cup (35 g) freshly grated Parmesan

Method:
1 Put the dried porcini mushrooms in a small saucepan and add 1 cup (250 ml) of the milk. Bring just to a boil, remove from the heat and set aside to soak.

2 Heat the oil in a wide saucepan over medium heat. Add the celery and cook, stirring occasionally, for 3–4 minutes, or until softened. Increase the heat to medium–high, add the mushrooms and cook, stirring, for about 3 minutes, or until softened. Add the flour and cook, stirring, for 2 minutes. Gradually mix in the remaining milk and cook, stirring well, until the mixture just comes to a boil and thickens.

3 Strain the milk from the porcini and add it to the mushroom and celery sauce. Return to a boil, stirring. Coarsely chop the porcini and add to the pan. Simmer for 2 minutes, add the lemon juice and season to taste with pepper.

4 Pour the mushroom sauce into a shallow ovenproof dish and spread out in an even layer. Scatter the cranberry beans over the top. Set aside.

5 Preheat the oven to 400°F (200°C). Bring 3 cups (750 ml) water to a boil in a heavybottom saucepan. Slowly pour the polenta into the boiling water, stirring constantly with a wooden spoon. Reduce the heat and continue stirring until the polenta begins to thicken and bubble. Remove from the heat and briskly stir in the eggs and half of the Parmesan. Season with pepper. Pour the polenta over the mushrooms, and sprinkle the remaining Parmesan over the top. Bake for 20 minutes, or until the sauce is bubbling and the top is lightly browned. Serve hot, with a green salad.

baked polenta with mushrooms

Stir-Fried Beef with Noodles

How To Make Stir-Fried Beef with Noodles Recipe - Tangy tamarind and fresh lemongrass infuse a Thai-inspired sauce for tender beef strips and rice noodles. With snow peas and baby corn adding color and crunch, as well as an all-important vegetable balance, this is a quick and tasty meal.

SERVES: 2

PREPARATION: 15 MINUTES, PLUS 10 MINUTES SOAKING, COOKING: 10 MINUTES

Ingredients:
1/2 teaspoon (2 ml) tamarind paste
2 tablespoons (30 ml) boiling water
2 teaspoons (10 ml) low-sodium soy sauce, plus extra to serve
1 teaspoon (5 ml) sesame oil
2 teaspoons (10 ml) rice wine (sake or mirin) or sherry
1/2 cup (90 g) thin dried rice noodles, such as vermicelli
1 tablespoon (15 ml) sunflower oil
1/2 pound (250 g) lean rump steak, trimmed and cut into strips
1 small onion, cut into wedges
2 teaspoons (10 ml) finely chopped lemongrass
1 red chile, seeded and finely chopped
2 large cloves garlic, crushed
1/2 cup (100 g) snow peas, halved diagonally
6 baby corn, sliced into rounds
1/2 cup (100 g) fresh shiitake or cremini mushrooms, sliced

Method:
1 In a small bowl, combine the tamarind paste and boiling water and let soak for 10 minutes, stirring frequently to break down the paste. Combine the resulting tamarind liquid with the soy sauce, sesame oil and rice wine.

2 While the tamarind is soaking, soak the rice noodles in boiling water for 4 minutes, or according to the package instructions. Drain, rinse under cold running water and set aside to drain thoroughly.

3 Heat the sunflower oil in a wok or very large frying pan over high heat, add the beef and stir-fry for about 3 minutes, or until cooked through. Use a slotted spoon to remove the beef from the wok and set it aside.

4 Add the onion, lemongrass, chile and garlic to the wok and stir-fry over a high heat for 1 minute. Add the snow peas, corn and mushrooms and continue stir-frying for another 2 minutes.

5 Return the beef to the wok. Add the tamarind mixture and the noodles and stir for 1 minute to heat through. Serve immediately.

Each serving provides
465 calories, 32 g protein, 17 g fat (3 g saturated fat), 48 g carbohydrate (7 g sugars), 5 g fiber, 447 mg sodium

Stir-Fried Beef with Noodles

Tacos With Salsa and Guacamole

How To Make Tacos With Salsa and Guacamole Recipe - We all should try to include more vegetable-based meals in our weekly meal plan, and this filling and colorful main course fits the bill perfectly. Low in saturated fat and high in flavor, it makes healthy eating easy and delicious.

SERVES: 4 (MAKES 8)

PREPARATION: 15 MINUTES, COOKING: 20 MINUTES

Ingredients:
1 tablespoon (15 ml) extra virgin olive oil
1 onion, finely chopped
1 eggplant, about 2/3 pound (300 g), cubed
1 butternut squash, about 11/3 pounds (700 g), halved, seeded, peeled and cubed
1 large zucchini, cubed
1/4 teaspoon (1 ml) chili powder
1/2 teaspoon (2 ml) ground cumin
1 clove garlic, crushed
141/2 ounce (400 ml) can diced tomatoes
pinch of salt
freshly ground black pepper
8 taco shells
2/3 cup (160 ml) low-fat plain yogurt
pinch of paprika
fresh cilantro sprigs, to garnish
lime wedges, to serve

Guacamole:
1 large ripe avocado
juice of 1/2 lime
Tomato salsa
3 ripe tomatoes, diced
1/2 red onion, finely chopped
1/3 cup (20 g) chopped fresh cilantro leaves

Method:
1 To make the vegetable filling, heat the oil in a large saucepan over high heat, add the onion and eggplant and fry for 5 minutes, stirring frequently, until the vegetables are lightly browned.

2 Add the squash and zucchini to the pan, and stir in the chili powder, cumin and garlic. Add the tomatoes and season with the salt and pepper. Bring to a boil, cover the pan and simmer for 15 minutes, stirring occasionally, until the squash is just tender. Check that there is enough liquid in the pan and add a little water, if necessary.

3 Preheat the oven to 350°F (180°C). To make the guacamole, halve and pit the avocado, scoop the flesh into a bowl and mash it with the lime juice. Combine all the ingredients for the tomato salsa in a separate bowl. Set the guacamole and salsa aside.

4 Put the taco shells on a baking pan and warm them in the oven for 3–4 minutes. Transfer the taco shells to warmed serving plates. Fill with the eggplant mixture, top with the guacamole, salsa and yogurt, then sprinkle with paprika. Garnish with cilantro sprigs and serve with lime wedges.

Each serving (2 tacos) provides
416 calories, 11 g protein, 24 g fat (4 g saturated fat), 42 g carbohydrate (16 g sugars), 11 g fiber, 346 mg sodium

Avocados are high in calories, but it’s actually from the “good” monounsaturated fat they contain—the same type of fat that makes olive oil so highly recommended for the prevention of coronary heart disease. Avocados are also rich in vitamin E, an important antioxidant.

Tacos With Salsa and Guacamole

Endive and Apple Salad

How To Make Endive and Apple Salad Recipe - A light and refreshing accompaniment to grilled poultry or pork, this salad combines crisp apples and sweet dates with slightly bitter Belgian endive and crunchy grated celeriac.

SERVES: 4

PREPARATION: 20 MINUTES, COOKING: NONE

Ingredients:
1 tablespoon (15 ml) apple cider vinegar
3 tablespoons (45 ml) olive oil
2/3 pound (300 g) celeriac, about 1/4 large celeriac
2–3 apples, about 2/3 pound (300 g)
1/3 cup (50 g) pistachios
1 cup (175 g) medjool dates
4 heads white Belgian endive

Method:
1 Whisk the vinegar and 2 tablespoons (30 ml) of the oil together in a large bowl to make a dressing. Peel and coarsely grate the celeriac, immediately add it to the dressing and mix thoroughly.

2 Cut the apples into quarters, remove the cores, then cut each quarter into two wedges. Cut the wedges in half widthwise and mix with the celeriac.

3 Roughly chop the pistachios. Halve, pit and chop the dates. Stir the nuts and dates into the celeriac mixture.

4 Trim the bottoms from the endives, and separate them into individual leaves, discarding the outer leaves. Arrange the leaves on a serving plate and drizzle with the remaining oil. Pile the salad onto the plate and use the endive leaves to scoop up the salad.

COOK’S TIP:
+ The coarsest disc on a food processor is ideal for grating celeriac. Alternatively, use the coarse blade on a box grater and press firmly to remove good-sized shreds.

Each serving provides
323 calories, 5 g protein, 22 g fat (3 g saturated fat), 28 g carbohydrate (26 g sugars), 9 g fiber, 38 mg sodium

Food Fact
BELGIAN ENDIVE is a mildly bitter salad leaf, high in fiber, vitamin C and a variety of minerals. The red variety provides good amounts of beneficial antioxidants.

Endive and Apple Salad