stir-fried squid with chile and fresh ginger

How to make stir-fried squid with chile and fresh ginger recipe - Each serving provides 511 calories, 31 g protein, 12 g fat (2 g saturated fat), 64 g carbohydrate (3 g sugars), 5 g fiber, 439 mg sodium

SERVES: 4

PREPARATION: 15 MINUTES, COOKING: 10 MINUTES

Ingredients:
1 1/2 cups (300 g) basmati rice
2 tablespoons (30 ml) sunflower oil
2 red chilies, seeded and thinly sliced
2 cloves garlic, crushed
1 tablespoon (15 ml) finely grated fresh ginger
1 orange pepper, seeded and diced
1 cup (200 g) baby corn, halved diagonally
1 cup (200 g) small broccoli florets, halved
1 pound (500 g) fresh calamari (squid) rings
2 tablespoons (30 ml) low-sodium soy sauce
10 scallions, thinly sliced

Method:
1 Bring a large saucepan of water to a boil, add rice and cook until tender.

2 Heat the oil in a wok or heavy-bottom frying pan over medium heat and stir-fry chilies, garlic and ginger for 2 minutes. Add the pepper, corn and broccoli and stir-fry for 3–4 minutes, or until the broccoli is almost tender.

3 Add the squid and stir-fry for 1–2 minutes, or until just opaque. Add soy sauce and 2 tablespoons (30 ml) water and scatter scallions over all. Cook until bubbling and serve immediately with the rice.

SQUID, or calamari, is an excellent source of low-fat protein and vitamin B12.
BROCCOLI is an excellent source of beta-carotene, vitamin C and vitamin E—all powerful antioxidants that help to protect the body’s cells against the damaging effects of free radicals.

stir-fried squid with chile and fresh ginger

stir-fried scallops and shrimp

How to make stir-fried scallops and shrimp recipe - For a quick and delicious meal, this Asian seafood stir-fry is hard to beat. It requires very little oil, and the seaweed and vegetables add lots of flavor and texture. Pickled ginger is readily available in larger supermarkets.

SERVES: 4

PREPARATION: 15 MINUTES, PLUS 10 MINUTES SOAKING, COOKING: 5 MINUTES

Ingredients:
1 tablespoon (5 g) dried wakame seaweed
1 1/3 cups (350 g) fresh thin egg noodles
juice of 1 lemon or 1 lime
2 teaspoons (10 ml) honey
1 tablespoon (15 ml) low-sodium soy sauce
4 scallops, about 1/2 pound (200 g) total, quartered
24 peeled raw shrimp, about 6 ounces (170 g) total, tails left on if desired
2 teaspoons (10 ml) sunflower oil
1 teaspoon (5 ml) sesame oil
5 ounces (150 g) bok choy, leaves separated
3 1/3 cups (300 g) bean sprouts, trimmed
3 teaspoons (15 ml) pickled ginger

Method:
1 Put the wakame in a bowl, cover with 11/4 cups (300 ml) cold water and leave for 8–10 minutes to rehydrate; drain well. Put the noodles in a large bowl and add enough boiling water to cover them generously. Let soak for 4 minutes, or according to the package instructions, until tender. Drain when they are ready.

2 Meanwhile, combine the lemon juice, honey and half of the soy sauce. Pour the marinade over the scallops and shrimp and set aside to marinate for 5 minutes.

3 Drain the scallops and shrimp, reserving the marinade, and pat dry with paper towels. Heat a wok or heavy-bottom frying pan over medium–high heat, add the combined sunflower and sesame oils and swirl to coat the wok. Add the scallops and shrimp and stir-fry for 2–3 minutes, or until the shrimp have just turned pink and the scallops are opaque. Remove from the wok and set aside.

4 Add the bok choy, bean sprouts, reserved marinade, remaining soy sauce and the pickled ginger to the wok and stir-fry for 1–2 minutes.

5 Return the scallops and shrimp to the wok, add the wakame and stir-fry for 1 minute, or until just heated through. Serve with the egg noodles.

Each serving provides
369 calories, 26 g protein, 6 g fat (1 g saturated fat), 53 g carbohydrate (5 g sugars), 5 g fiber, 436 mg sodium

Food Fact
WAKAME is usually sold dried and is rehydrated with water before using. It contains essential minerals, such as calcium, phosphorus, magnesium and iodine.

stir-fried scallops and shrimp

steamed fish fillets with spring vegetables

How to make steamed fish fillets with spring vegetables recipe - Bamboo steamer baskets are very handy for this recipe you can stack them so that everything can be steamed together—and the moist heat from steaming prevents the fish from drying out. If using a purchased fish stock, dilute it a little, as the stock will get some extra saltiness and flavor from the soy marinade.

SERVES: 4

PREPARATION: 15 MINUTES, COOKING: 15 MINUTES

Ingredients:
4 sea bass fillets, 1 1/2 inches (3.5 cm) thick with skin on, about 5 ounces (150 g) each
3 cups (750 ml) homemade or low-sodium fish stock
1 cup (185 g) couscous
1 strip of lemon zest
1 1/2 cups (350 g) baby carrots
12 scallions, trimmed to about 4 inches (10 cm) long
1/2 pound (200 g) asparagus, trimmed and halved diagonally
2 tablespoons (30 ml) fresh parsley
freshly ground black pepper

Marinade:
1 teaspoon (5 ml) grated fresh ginger
1 tablespoon (15 ml) low-sodium soy sauce
1/2 teaspoon (2 ml) sesame oil
1 clove garlic, finely chopped
1 tablespoon (15 ml) dry sherry, dry white wine or vermouth

Method:
1 To make the marinade, combine the ginger, soy sauce, sesame oil, garlic and sherry in a large bowl. Add the fish and turn to coat in the marinade. Set aside.

2 Bring 1 cup (250 ml) of the stock to a boil in a saucepan that will accommodate a steamer basket. Put the couscous in a bowl and pour in the hot stock. Cover and let stand for about 15 minutes, or until the couscous has swelled and absorbed the liquid.

3 Pour the remaining stock into the saucepan. Add the lemon zest and bring to a boil. Add the carrots to the pan, and reduce the heat so the stock is simmering.

4 Place the fish, skin side down, in a single layer in a steamer basket. Add the scallions and asparagus (or put them in a second steamer basket, which will stack on top of the first). Place the steamer basket over the stock and cover. Steam for 10–12 minutes, or until the fish is opaque throughout and begins to flake, and the vegetables are tender.

5 When the couscous is ready, add the chopped parsley and fluff the grains with a fork to combine the couscous and parsley. Season to taste with pepper.

6 Remove the steamer basket from the pan. Drain the carrots, reserving the cooking stock. Divide the couscous among warm plates, and arrange the fish, carrots and steamed vegetables on top. Discard the lemon zest from the cooking stock. Moisten the fish, vegetables and couscous with a little of the stock, and serve with any remaining stock as a sauce.

Each serving provides
382 calories, 39 g protein, 4 g fat (1 g saturated fat), 44 g carbohydrate (8 g sugars), 5 g fiber, 431 mg sodium

steamed fish fillets with spring vegetables

anchovy and sesame topped tuna

How to make anchovy and sesame topped tuna recipe - Peppers, tomatoes and a touch of chile make a zesty combination and a perfect partner to these tuna steaks, which are baked with a crisp topping. Tagliatelle is a good accompaniment, along with a crisp green salad or lightly steamed broccoli.

SERVES: 4

PREPARATION: 15 MINUTES, COOKING: 20 MINUTES

Ingredients:
1 1/2 tablespoons (22 ml) extra virgin olive oil
1 large onion, thinly sliced
1 large red pepper, seeded and thinly sliced
1 large yellow pepper, seeded and thinly sliced
2 cloves garlic, finely chopped
14 1/2 ounce (400 ml) can no-salt diced tomatoes
1 tablespoon (15 ml) tomato paste
1 bay leaf
1/2 teaspoon (2 ml) chili paste
2 large tuna steaks, 1 inch (2.5 cm) thick, about 1 pound (500 g) total
freshly ground black pepper
1/2 pound (250 g) tagliatelle

Anchovy and sesame topping:
2/3 cup (55 g) fresh whole-grain breadcrumbs
1 clove garlic
4 anchovy fillets, drained
1/3 cup (10 g) fresh parsley
2 tablespoons (30 ml) sesame seeds
2 teaspoons (10 ml) extra virgin olive oil

Method:
1 Preheat the oven to 400°F (200°C). Heat the oil in a frying pan or wide saucepan over a medium heat, and add the onion, peppers and garlic. Cover and cook, stirring frequently, for 3–4 minutes, or until the onion has softened. Stir in the tomatoes, tomato paste, bay leaf and chili paste. Cover the pan again and cook, stirring frequently, for about 7 minutes, or until the peppers are just tender.

2 Meanwhile, to make the anchovy and sesame topping, combine all the ingredients in a food processor and process until finely chopped. Alternatively, chop the breadcrumbs, garlic, anchovies and parsley together, put them in a bowl and mix in the sesame seeds and oil with a fork until well combined.

3 Transfer the pepper mixture to an ovenproof dish large enough to hold the fish in one layer. Season the tuna steaks with pepper and cut each one in half. Lay the four pieces of tuna in the dish and spoon over the topping to cover them evenly. Bake for 10 minutes, or until the fish is just cooked; it will still be a little pink in the center. If you prefer the tuna well done, cook for another 1–2 minutes.

4 Meanwhile, cook the pasta in a saucepan of boiling water for about 10 minutes, or until al dente. Drain and divide among four plates. To serve, top the pasta with some of the pepper mixture and a piece of tuna.

Each serving provides
626 calories, 46 g protein, 22 g fat (5 g saturated fat), 61 g carbohydrate (9 g sugars), 7 g fiber, 426 mg sodium

anchovy and sesame topped tuna

veal schnitzels with coleslaw

How To Make veal schnitzels with coleslaw recipe - Each serving provides 456 calories, 38 g protein, 8 g fat (2 g saturated fat), 57 g carbohydrate (14 g sugars), 8 g fiber, 375 mg sodium

SERVES: 4

PREPARATION: 20 MINUTES, PLUS 10 MINUTES CHILLING, COOKING: 20 MINUTES

Ingredients:
4 veal scallops, about 1/4 pound (100 g) each
1 cup (150 g) all-purpose flour
1 egg, lightly beaten
1/3 cup (80 ml) low-fat milk
1 cup (85 g) dry whole-grain breadcrumbs
3 teaspoons (15 ml) herb and garlic seasoning
olive oil cooking spray
1 lemon, quartered, to serve

Coleslaw:
1 1/3 cups (350 g) red cabbage, finely shredded
1 carrot, grated
2 celery stalks, sliced diagonally
1 apple, cored and thinly sliced
1/2 cup (125 ml) low-fat plain yogurt
3 tablespoons (45 ml) low-fat mayonnaise
juice of 1 lemon

Method:
1 Put each piece of veal between two sheets of plastic wrap and pound with a meat mallet or rolling pin until about 1/4 inch (0.5 cm) thick.

2 Preheat the oven to 400°F (200°C). Put flour on a large plate. Mix egg and milk in a bowl. Combine breadcrumbs and herb and garlic seasoning on a large plate.

3 Coat each veal scallop in flour, shaking off any excess. Dip veal in the milk mixture, press into breadcrumbs, shaking off any excess. Put breaded veal on a tray and refrigerate for 10 minutes.

4 Line a large baking pan with foil. Put a wire rack on the pan and spray the rack with cooking spray. Put veal on the rack and generously spray with cooking spray. Bake for 8–10 minutes. Turn the veal and spray the other side; cook for another 8–10 minutes, or until breading is golden and crisp.

5 Meanwhile, to make the coleslaw, combine the cabbage, carrot, celery and apple in a large bowl. Combine the yogurt, mayonnaise and lemon juice in a small bowl, add to the cabbage and toss thoroughly. Serve the veal schnitzels with the coleslaw and lemon wedges.

veal schnitzels with coleslaw

veal goulash

How To Make veal goulash recipe - Each serving provides 560 calories, 66 g protein, 21 g fat (4 g saturated fat), 28 g carbohydrate (15 g sugars), 8 g fiber, 396 mg sodium

SERVES: 4

PREPARATION: 20 MINUTES, COOKING: 13/4 HOURS

Ingredients:
2 pounds (1 kg) boneless veal shoulder
3 1/2 tablespoons (52 ml) olive oil
2 large onions, halved and thinly sliced
2 cloves garlic, chopped
2 large red peppers, cut into chunks
2 tablespoons (30 ml) sweet paprika
2 teaspoons (10 ml) hot paprika (optional)
1 tablespoon (15 ml) caraway seeds
2 tablespoons (30 ml) all-purpose flour
2 3/4 cups (650 ml) no-salt tomato purée
1 cup (250 ml) homemade or low-sodium beef stock
1 teaspoon (5 ml) dried marjoram or oregano, plus a few fresh leaves, to garnish
(optional)

Method:
1 Trim the veal of any fat or sinew, and cut it into 11/2 inch (3 cm) cubes. Heat a large frying pan over medium heat, add 2 tablespoons (30 ml) of the oil, add the veal in batches and cook until browned. Set aside.

2 Heat the remaining oil in a large deep saucepan over medium–low heat. Add the onions, garlic and peppers and cook, stirring occasionally, for 2 minutes, or until the onions are soft. Add the paprika and caraway seeds. Stir for 30 seconds, add the flour and stir for 1 minute.

3 Stir in the tomato purée, stock and marjoram and bring to a boil, then reduce the heat to low. Add the veal and simmer, uncovered, for 11/2 hours, or until the veal is tender, stirring occasionally and adding a little more stock or water if needed to keep the veal covered. Serve with noodles or boiled new potatoes.

veal goulash

roasted eggplant, sweet potatoes and quinoa with beef

How To Make roasted eggplant, sweet potatoes and quinoa with beef recipe - Each serving provides 539 calories, 27 g protein, 24 g fat (7 g saturated fat), 56 g carbohydrate (10 g sugars), 13 g fiber, 56 mg sodium

SERVES: 4

PREPARATION: 15 MINUTES, PLUS STANDING, COOKING: 20 MINUTES

Ingredients:
1/2 cup (100 g) red quinoa, rinsed
1/2 cup (100 g) white quinoa, rinsed
2 small eggplants, chopped
1 small orange sweet potato, chopped
2 tablespoons (30 ml) olive oil
2 teaspoons (10 ml) ground cardamom
2 teaspoons (10 ml) ground cumin
2/3 pound (300 g) thick-cut sirloin or rump steak
1/2 cup (60 g) dried cranberries, roughly chopped
1/4 cup (50 g) pine nuts, toasted
1/2 cup (15 g) fresh cilantro leaves

Method:
1 Preheat the oven to 400°F (200°C). Line a baking pan with parchment paper.

2 Put both quinoas in a heavy-bottom saucepan with 2 cups (500 ml) water. Bring to a boil, cover, reduce the heat to low and cook for 12–15 minutes, or until the water has evaporated. Turn off the heat and let stand, covered, for 10 minutes.

3 Spread the eggplant and sweet potatoes on the tray. Drizzle with 11/2 tablespoons (22 ml) of oil and sprinkle with the cardamom and cumin. Roast for 10–15 minutes, or until golden and cooked through.

4 Heat a grill pan over high heat. Brush the steak with the remaining oil and cook until nsmall beads of moisture appear on top. Turn and cook for another 2–3 minutes, or until cooked to your liking. Remove steak from heat, cover loosely with foil and keep warm. Let rest for 5 minutes.

5 Put the quinoa in a bowl and fluff with a fork. Add the eggplant, sweet potatoes, cranberries, pine nuts and cilantro and toss to combine. Slice the steak very thinly. Divide the quinoa and vegetable mixture among four serving plates, top with the steak and serve.

roasted eggplant, sweet potatoes and quinoa with beef

hoisin beef stir-fry

How To Make hoisin beef stir-fry recipe - Each serving provides 521 calories, 34 g protein, 18 g fat (4 g saturated fat), 56 g carbohydrate (10 g sugars), 7 g fiber, 421 mg sodium

SERVES: 2

PREPARATION: 15 MINUTES, COOKING: 10 MINUTES

Ingredients:
3/4 cup (170 g) dried egg noodles
1 tablespoon (15 ml) sunflower oil
2 large cloves garlic, finely shredded
1 teaspoon (5 ml) grated fresh ginger
1 large red pepper, seeded and thinly sliced
1/2 cup (125 g) small button mushrooms, halved
1 sirloin steak, about 1/2 pound (200 g), trimmed of fat and cut into thin strips
1/2 cup (85 g) snow peas, halved lengthwise
4 scallions, sliced
1 tablespoon (15 ml) hoisin sauce
2 teaspoons (10 ml) light soy sauce
1/2 teaspoon (2 ml) sesame oil (optional)
shredded scallions, to garnish

Method:
1 Prepare the noodles according to the package instructions.

2 Meanwhile, heat the oil in a wok or large frying pan over medium heat, add the garlic and ginger and cook briefly to release their flavor. Add the pepper and mushrooms and stir-fry over high heat for 2–3 minutes, or until the vegetables are starting to soften.

3 Add the strips of steak, snow peas and the scallions and stir-fry for another 1–2 minutes, or until the meat just turns from pink to brown.

4 Add the hoisin sauce, soy sauce and 2 tablespoons (30 ml) water to the wok and stir well until bubbling; drizzle with sesame oil, if using. Drain the noodles. Serve the stir-fry on the noodles and garnish with the scallions.

hoisin beef stir-fry

sirloin steaks with port sauce

How To Make sirloin steaks with port sauce recipe - Thin sirloin steaks sometimes sold as minute steaks can be quickly fried, and the juices left in the pan become an instant sauce with the help of a little port wine. Serve with a colorful stir-fry of new potatoes, mushrooms, peppers and sugar snap peas.

SERVES: 4

PREPARATION: 15 MINUTES, COOKING: 20 MINUTES

Ingredients:
1 pound (500 g) small new potatoes, scrubbed, any larger ones halved
2 tablespoons (30 ml) olive oil
1 cup (250 g) large mushrooms, quartered
1 cup (250 g) sugar snap peas
1 large red pepper, seeded and cut into thin strips
2/3 cup (170 ml) homemade or low-sodium beef or vegetable stock
1 tablespoon (15 ml) Worcestershire sauce
1 teaspoon (5 ml) Dijon mustard
1/2 teaspoon (2 ml) dark brown sugar
4 thin sirloin steaks, about 5 ounces (150 g) each, trimmed of fat
freshly ground black pepper
1 shallot, finely chopped
2 cloves garlic, crushed
1/3 cup (80 ml) port
pinch of salt

Method:
1 Bring a saucepan of water to a boil. Add the potatoes and return to a boil, reduce the heat and simmer for 10–12 minutes.

2 Meanwhile, heat 1 tablespoon (15 ml) of the oil in a wok or large nonstick frying pan over medium heat. Add mushrooms, sugar snap peas and peppers and stir-fry for 1 minute. Mix 1/2 cup (125 ml) of the stock with the Worcestershire sauce, mustard and sugar, and stir into the vegetables. Reduce the heat and simmer gently for 3 minutes, stirring frequently, until the vegetables are just tender.

3 Season the steaks on both sides with pepper. Heat a grill pan over medium heat. Meanwhile, drain the potatoes and add to the vegetables. Stir gently, cover and leave on very low heat until ready to serve.

4 Brush the remaining oil onto the hot grill pan and increase the heat to high. Add the steaks and cook to your liking. For steaks 1/2 inch (1 cm) thick, allow 1 minute on each side for rare (it will feel springy when pressed); 11/2–2 minutes on each side for medium (it will feel slightly resistant when pressed); and 21/2–3 minutes on each side for well done (the meat will feel firm when pressed). Remove the steaks to warmed serving plates.

5 Add the shallot and garlic to the cooking juices in the pan and cook, stirring, over low heat for 1 minute. Add the port and heat so the sauce is bubbling. Cook for 1 minute, stirring. Pour in the remaining stock and let bubble for a minute. Season with salt and pepper. Spoon sauce over the steaks and serve with the vegetables.

Each serving provides
464 calories, 39 g protein, 19 g fat (5 g saturated fat), 27 g carbohydrate (9 g sugars), 6 g fiber, 427 mg sodium

sirloin steaks with port sauce

beef and bean chili

How To Make beef and bean chili recipe - Each serving provides 475 calories, 33 g protein, 23 g fat (6 g saturated fat), 28 g carbohydrate (7 g sugars), 8 g fiber, 243 mg sodium

SERVES: 4

PREPARATION: 10 MINUTES, COOKING: 25 MINUTES

Ingredients:
2 1/2 tablespoons (37 ml) vegetable oil
1 onion, chopped
1 small red pepper, seeded and chopped
1 pound (500 g) lean ground beef
1 tablespoon (15 ml) paprika
1 tablespoon (15 ml) ground cumin
3 cloves garlic, crushed
1 small red chile, seeded and chopped
14 1/2 ounce (400 ml) can no-salt diced tomatoes
2 teaspoons (10 ml) tomato paste
1 teaspoon (5 ml) dried oregano
1/2 cup (125 ml) red wine or low-sodium beef stock
1/2 teaspoon (2 ml) sugar
15 ounce (425 ml) can no-salt red kidney beans, drained and rinsed
8 small flour tortillas
sour cream, to serve
2 scallions, chopped (optional)

Method:
1 Heat the oil in a large flameproof casserole dish and fry the onion, pepper, ground beef, paprika and cumin over medium heat for 5 minutes, or until browned, stirring occasionally to break up any lumps.

2 Add the garlic, chile, tomatoes, tomato paste, oregano, wine and sugar. Bring to a boil, reduce the heat, cover with a lid and simmer for 15 minutes.

3 Preheat the broiler to high. Stir the kidney beans into the beef mixture and cook for another 5 minutes. Meanwhile, place the tortillas under the hot broiler for 1 minute, or until warmed through.

4 Transfer the chili to four serving bowls. Top with a dollop of sour cream and sprinkle with the scallions, if using. Serve with the warmed tortillas, and a green salad, if you like.

beef and bean chili

beef and pepper burgers

How To Make beef and pepper burgers recipe - Each serving provides 359 calories, 22 g protein, 13 g fat (3 g saturated fat), 36 g carbohydrate (5 g sugars), 6 g fiber, 411 mg sodium

SERVES: 4

PREPARATION: 15 MINUTES, COOKING: 15 MINUTES

Ingredients:
1 egg
1 slice whole-grain bread
2 large carrots, finely grated
2 scallions, thinly sliced
1 small red pepper, finely chopped
2 cloves garlic, crushed
1 teaspoon (5 ml) dried oregano
2 tablespoons (30 ml) tomato purée
1/2 cup (50 g) rolled oats
1/2 pound (250 g) lean ground beef
1 tablespoon (15 ml) sunflower oil
4 burger buns
lettuce, tomato, arugula and onion, to serve

Method:
1 Preheat the broiler to medium–high. Line a broiler pan with foil. Beat the egg in a large bowl. Add the bread and turn it in the egg a couple of times. Add the carrots, scallions, pepper and garlic to the bowl, but don’t mix in.

2 Add the oregano and tomato purée, and stir to combine, breaking up the bread. Mix in the oats and ground beef, and use your hands to squeeze, knead and thoroughly bind all the ingredients together.

3 Divide the beef mixture into four and shape each portion into 4 inch (10 cm) burgers by first rolling into balls, then patting them flat. Place the burgers on the pan and brush with 2 teaspoons (10 ml) of oil. Grill for 7 minutes, or until sizzling and browned. Carefully turn using a large spatula, brush with the remaining oil and cook for another 7 minutes.

4 Split the buns and top with lettuce, a burger, some sliced tomato, arugula and a slice of onion.

OTHER IDEAS
+ Use pork or lamb instead of ground beef, although lamb has a higher fat content.
+ Try skinned venison sausages instead of ground beef for a richly flavored low-fat alternative.

beef and pepper burgers

roasted beef tenderloin in red wine sauce

How To Make roasted beef tenderloin in red wine sauce recipe - Cancel those dinner reservations! It’s easy to whip up this impressive dinner party meal, and you don’t have to be a chef to do it. The tenderloin almost cooks itself, and the vegetables that roast alongside it complement the beef perfectly.

SERVES: 10

PREPARATION: 20 MINUTES, PLUS 10 MINUTES STANDING, COOKING: 1 HOUR

Ingredients:
1 beef tenderloin roast, about 33/4 pounds (1.8 kg), fat trimmed
1 teaspoon (5 ml) salt
1 1/2 teaspoons (7 ml) coarsely ground black pepper
2 cups (500 ml) dry red wine
1/3 cup (80 ml) olive oil
3 cloves garlic, crushed
4 cups (1 kg) onions, chopped
6 sprigs fresh thyme
10 ounces (300 g) mushrooms, wiped clean, stalks trimmed
1 tablespoon (15 ml) sugar
2/3 pound (350 g) baby carrots
1 cup (250 g) red or yellow cherry tomatoes
1 pound (500 g) wide egg noodles

Method:
1 Preheat the oven to 450°F (230°C). Rub beef with the salt and pepper. Tuck the ends under and tie with kitchen string. Combine the wine with 11/2 cups (375 ml) water.

2 Heat 2 tablespoons (30 ml) of oil in a large heavy-bottom frying pan over medium–high heat. Add the beef, garlic and 1 cup (250 g) of the onions and sear the meat for 10 minutes, or until browned on all sides. Discard garlic and onions; transfer the meat to a roasting pan. Pour in half the wine mixture and add half the thyme sprigs. Place the pan in the oven.

3 Set aside 5 mushrooms and slice the remainder. Heat 1 tablespoon (15 ml) of oil in a frying pan over medium heat and sauté the sliced mushrooms, remaining onions and the sugar for 7 minutes, or until brown. Cook the carrots in a saucepan of boiling water for 5–7 minutes, or until just tender, then drain.

4 After the meat has roasted for 20 minutes, add the carrots and sautéed vegetables to the roasting pan. Pour in the remaining wine mixture. Continue to roast until cooked to your liking (about 25 minutes longer for medium). Transfer the meat to a cutting board, cover loosely with foil and let stand for 10 minutes. Add the tomatoes to the pan, cover and set aside.

5 Meanwhile, cook the noodles following the package instructions; drain. Heat the remaining oil in a frying pan over medium heat, add the reserved whole mushrooms and sauté until golden.

6 Arrange the noodles, tomatoes and vegetables on a platter. Slice the beef and add to the platter. Add the whole mushrooms and garnish with the remaining thyme sprigs. Pour the pan juices on top.

Each serving provides
552 calories, 42 g protein, 18 g fat (5 g saturated fat), 46 g carbohydrate (9 g sugars), 5 g fiber, 369 mg sodium

roasted beef tenderloin in red wine sauce

sunday special roast beef

How To Make sunday special roast beef recipe - Succulent roast beef, crispy roast potatoes, root vegetables and feather-light, oldfashioned Yorkshire puddings make one of the best-loved Sunday dinners.

SERVES: 8

PREPARATION: 20 MINUTES, COOKING: 2 1/4 HOURS

Ingredients:
3 pounds (1.5 kg) boned, rolled and tied lean sirloin of beef, trimmed of fat
freshly ground black pepper
4 teaspoons (20 ml) English mustard
3 pounds (1.5 kg) potatoes, such as russet or Yukon gold, peeled and cut into chunks
1 1/3 pounds (650 g) baby parsnips, halved lengthwise
1 1/3 pounds (650 g) carrots, halved lengthwise
3 tablespoons (45 ml) sunflower oil
13/4 cups (450 ml) homemade or low-sodium beef stock
steamed broccoli florets, to serve

Yorkshire puddings:
1/2 cup (75 g) all-purpose flour
1 egg, lightly beaten
1/3 cup (100 ml) low-fat milk
1 tablespoon (15 ml) sunflower oil

Method:
1 Preheat the oven to 350°F (180°C). Put the beef, fat side up, on a rack in a large roasting pan. Season with pepper, and spread with 3 teaspoons (15 ml) of the mustard. For rare, roast the beef for 1 hour 20 minutes; for medium, 1 hour 40 minutes; for well done, 2 hours. Baste occasionally with the juices in the pan.

2 Meanwhile, prepare the Yorkshire pudding batter. Put the flour in a bowl, make a well in the center and add the egg. Add a little of the milk and beat together, gradually working in the flour. Slowly beat in the remaining milk and 1/3 cup (75 ml) water until all the flour is incorporated and the batter is smooth. Set aside.

3 Cook the potatoes in a large saucepan of boiling water for 5 minutes, and drain. Boil the parsnips and carrots for 3 minutes, and drain.

4 One hour before the end of roasting time for the beef, coat the vegetables in 3 tablespoons (45 ml) of oil and place in a nonstick roasting pan in the oven. Turn the vegetables after 30 minutes. When cooked, remove the roast from the oven, place on a plate and cover loosely with foil. Remove vegetables and cover to keep warm.

5 Increase the heat to 425°F (220°C). Grease eight cups of a nonstick muffin pan with oil. Place the pan in the top of the oven to heat for 3 minutes, then pour in the batter and bake for 15 minutes, or until golden.

6 Meanwhile, to make the gravy, slowly pour the fat out of the roasting pan, leaving the caramelized bits behind. Place the pan on the stovetop over medium heat, add the stock and bring to a boil, stirring to loosen the brown bits; simmer until slightly reduced. Season with pepper and stir in the remaining mustard and any beef juices that have collected on the plate; skim off any fat. Place the meat on a platter and surround with the vegetables and Yorkshire puddings. Pour the gravy into a gravy boat and serve.

Each serving provides
579 calories, 49 g protein, 22 g fat (6 g saturated fat), 45 g carbohydrate (10 g sugars), 8 g fiber, 414 mg sodium

sunday special roast beef

pork souvlaki with grilled vegetables

How To Make pork souvlaki with grilled vegetables recipe - This is an easy version of the popular Greek fast food, souvlaki. Instead of threading the pork onto skewers, the pork steaks are served whole, with a side of peppers, onion and cucumber.

SERVES: 4

PREPARATION: 10 MINUTES, COOKING: 10 MINUTES

Ingredients:
1 cup (250 g) quick-cooking brown rice
1/2 teaspoon (2 ml) dried red chile flakes
3 teaspoons (15 ml) dried oregano
1/2 teaspoon (2 ml) ground mace or nutmeg
4 cloves garlic, crushed
3 tablespoons (45 ml) olive oil
1 pound (450 g) pork or veal steaks, trimmed of fat
3 onions, cut into wedges
2 red peppers, seeded and cut into thick strips
1/2 cucumber, cut in half lengthwise, thinly sliced
1 cup (200 ml) plain yogurt
8–10 fresh mint leaves, shredded, to garnish
4 lemon wedges, to garnish

Method:
1 Put the rice in a saucepan of boiling water, cover, return to a boil and cook for 10 minutes, until tender (or according to the package instructions). Preheat the broiler to high. Cover a broiler pan with foil.

2 Combine the chile flakes, oregano, mace, garlic and oil in a large shallow dish. Add the pork steaks, turning them in the mixture to coat, then place them on the foil-covered pan.

3 Put the onions and peppers in the dish and turn to coat in the remaining herb mixture. Transfer to the pan. Broil the pork and vegetables for 8 minutes, turning them to make sure they do not burn.

4 Drain the rice and divide it among four plates. Top with the pork, peppers, onions and cucumber, then add a spoonful of yogurt to each serving. Sprinkle with mint and garnish with lemon wedges.

OTHER IDEAS
+ Use finely chopped fresh green or red chilies instead of dried red chile flakes.
+ Serve a large green salad instead of the cucumber and yogurt. Allow 1 large tomato, 1 scallion and a wedge of lettuce per portion.

Each serving provides
428 calories, 30 g protein, 20 g fat (4 g saturated fat), 28 g carbohydrate (8 g sugars), 5 g fiber, 102 mg sodium

pork souvlaki with grilled vegetables

pan-fried pork chops

How To Make pan-fried pork chops recipe - This classic pairing of pork served with braised red cabbage and apple is big on flavor as well as packed with vitamins and fiber. Replacing the boiled potato with a sweet potato lowers the GI of this meal.

SERVES: 2

PREPARATION: 15 MINUTES, COOKING: 15 MINUTES

Ingredients:
4 small new potatoes, about 1/2 pound (250 g), halved
2 teaspoons (10 ml) vegetable oil
2 pork cutlets, about 5 ounces (160 g) each
3 teaspoons (15 ml) olive oil spread
1 green apple, peeled, cored and thinly sliced
1 1/2 cups (115 g) finely shredded red cabbage
pinch of caraway seeds
1/2 teaspoon (2 ml) soft brown sugar
1/2 teaspoon (2 ml) red wine vinegar
pinch of salt and freshly ground black pepper
2 tablespoons (30 ml) chopped fresh parsley

Method:
1 Place the potatoes in a saucepan and cover with water. Cover and bring to a boil over medium–high heat, tilt the lid so the pan is partially covered and cook for 10 minutes, or until the potatoes are tender.

2 Meanwhile, heat the oil in a nonstick frying pan over medium heat. Add the pork and cook for 4 minutes on each side, or until browned and cooked through. Transfer to a warm plate and cover loosely with foil.

3 Melt half of the olive oil spread in the same frying pan. Add the apple and cook for 2 minutes, turning once, then add the cabbage and caraway seeds. Cook, stirring, for 5 minutes, or until the cabbage is soft. Stir in the sugar and vinegar, and season with salt and pepper.

4 Drain the potatoes and toss with the remaining olive oil spread and the parsley. Season with salt and pepper. Serve the pork with the potatoes and cabbage.

Each serving provides
401 calories, 37 g protein, 16 g fat (4 g saturated fat), 27 g carbohydrate (11 g sugars), 6 g fiber, 448 mg sodium

pan-fried pork chops

roast pork in beer with potato dumplings

How To Make roast pork in beer with potato dumplings recipe - Potato dumplings are a superb addition to roast pork, which is served in a savory beer sauce. Be sure to let the pork rest before carving to keep it tender and juicy.

SERVES: 4

PREPARATION: 30 MINUTES, COOKING: 2 HOURS, PLUS 15 MINUTES RESTING

Ingredients:
2 1/2 pounds (1.25 kg) pork shoulder with rind
pinch of salt and freshly ground black pepper
1 cup (250 ml) homemade or low-sodium beef stock
1 cup (250 ml) brown ale
1 tablespoon (15 ml) cornstarch
steamed brussels sprouts, to serve

Potato dumplings:
2 3/4 pounds (1.4 kg) starchy potatoes, such as russets, peeled
1/2 cup (125 ml) low-fat milk, hot
1 egg, lightly beaten
2 tablespoons (30 ml) dry breadcrumbs (optional)

Method:
1 Preheat the oven to 400°F (200°C). Pat the pork dry with paper towels. Cut a deep crosshatch pattern in the rind and rub salt and pepper into the scored cuts and on the underside. Lay the pork, rind side down, in a roasting pan and pour in the stock and ale. Roast for 25 minutes, then turn the roast over. Reduce the heat to 350°F (180°C) and cook for 11/2 hours, basting with the cooking juices.

2 Meanwhile, to make the potato dumplings, put 3/4 pound (400 g) of the potatoes in a saucepan of cold water. Bring to a boil, cover, reduce heat to low and simmer for 15–20 minutes, or until tender. Drain and cool. Grate the remaining (raw) potatoes into a bowl of water. Drain, place in a dish towel and squeeze out all the water; put into a large bowl. Grate the cooled cooked potatoes into the same bowl. Pour in the hot milk, and add the egg, stirring quickly. If the mixture is too moist, stir in the breadcrumbs. Using wet hands, shape the potato mixture into eight large dumplings.

3 Place the dumplings in a large saucepan of boiling water and gently shake the pan so they float freely. Return to a boil, and cook for 25–30 minutes, or until a skewer inserted comes out clean. Remove with a slotted spoon, drain and keep warm.

4 Remove the roast from the oven, transfer to a carving board, cover with foil and let rest for 10–15 minutes. Add 1 cup (250 ml) water to the juices in the pan, stirring to loosen any caramelized bits from the bottom. Strain the sauce into a saucepan and cook over high heat for 5 minutes. Combine the cornstarch with a little water, add it to the sauce and heat briefly to thicken. Season with pepper. Slice the pork roast and serve with the sauce, potato dumplings and brussels sprouts.

Each serving provides
686 calories, 64 g protein, 19 g fat (5 g saturated fat), 55 g carbohydrate (5 g sugars), 6 g fiber, 409 mg sodium

roast pork in beer with potato dumplings

pork with fruit relish

How To Make pork with fruit relish recipe - Each serving provides 607 calories, 50 g protein, 20 g fat (5 g saturated fat), 57 g carbohydrate (30 g sugars), 6 g fiber, 287 mg sodium

SERVES: 4

PREPARATION: 20 MINUTES, PLUS COOLING, COOKING: 15 MINUTES

Ingredients:
1 tablespoon (15 ml) balsamic vinegar
1 tablespoon (15 ml) Dijon mustard
4 lean pork loin cutlets or chops, about 1/2 pound (200 g) each, patted dry with paper towels
freshly ground black pepper
2 tablespoons (30 ml) olive oil
3/4 pound (400 g) broccolini or asparagus spears
12/3 cups (400 g) quinoa, rinsed and cooked (see here)

Apple and blueberry relish:
2 green apples, such as granny smith, peeled, cored and diced
1 small onion, finely diced
1/3 cup (80 ml) balsamic vinegar
1/4 cup (50 g) soft brown sugar
2 cloves
1/2 cup (125 g) fresh blueberries

Method:
1 Combine the vinegar and mustard in a small bowl. Brush both sides of the pork with the mustard mixture and season with pepper. Set aside to marinate.

2 To make the apple and blueberry relish, put the apples, onion, vinegar, sugar and cloves in a saucepan over medium heat and stir to combine. Bring to a boil, stirring to dissolve the sugar. Reduce the heat to low and simmer for about 4 minutes, or until the apples and onion are just tender. Add the blueberries, simmer for another 3–4 minutes, until blueberries have softened. Remove from heat, discard cloves; let cool.

3 Heat a grill pan or frying pan over high heat. Add the oil, then add the pork. Reduce the heat to medium and cook for 3–4 minutes, depending on thickness, until small beads of moisture appear on the top of each pork chop; do not turn before then. Turn and cook the other side until done to your liking (1–2 minutes for rare, 2–3 minutes for medium and 3–4 minutes for well done). Remove from heat and let rest for 3–4 minutes.

4 Steam the broccolini over a saucepan of boiling water for about 5 minutes, or until just tender. Serve the pork with the quinoa, broccolini and a spoonful of apple and blueberry relish on the side.

pork with fruit relish

pork steaks with glazed plums and red cabbage

How To Make pork steaks with glazed plums and red cabbage recipe - Each serving provides 416 calories, 30 g protein, 18 g fat (6 g saturated fat), 32 g carbohydrate (29 g sugars), 7 g fiber, 82 mg sodium

SERVES: 4

PREPARATION: 10 MINUTES, COOKING: 25 MINUTES

Ingredients:
2 tablespoons (30 ml) olive oil
4 lean boneless pork loin chops, about 1/4 pound (125 g) each
2 red onions, thinly sliced
1 2/3 cups (400 g) red cabbage, shredded
pinch of ground cloves or allspice
1/2 cup (100 ml) pomegranate juice drink
3 tablespoons (45 ml) raw sugar
3 tablespoons (45 ml) red wine vinegar
8 ripe plums, halved
freshly ground black pepper

Method:
1 Heat the oil in a large frying pan over high heat. Add the pork and cook for 3 minutes on each side, or until browned. Reduce the heat to medium, add the onions and cook for another 5 minutes, stirring occasionally. Transfer the pork to a shallow dish, leaving the onions in the pan.

2 Add the cabbage and ground cloves to the pan and fry, stirring, for 5 minutes. Pour in the pomegranate juice and bring to a boil. Return the pork to the pan with any juices from the dish. Reduce the heat to medium, then cover and cook for 3 minutes. Transfer the pork to four warmed plates.

3 Add 1 tablespoon (15 ml) each of sugar and vinegar to the cabbage and boil for 30 seconds, stirring, to glaze the cabbage. Divide the cabbage among the plates of pork.

4 Add the plums to the pan, placing them cut sides down. Sprinkle the remaining 2 tablespoons (30 ml) each of sugar and vinegar over the plums and cook over high heat for 4 minutes, shaking the pan so the sugar dissolves. Season to taste with pepper and divide the plums and their glaze among the plates and serve.

pork steaks with glazed plums and red cabbage

mediterranean stuffed vegetables

How To Make mediterranean stuffed vegetables recipe - This recipe is based on the traditional Mediterranean idea of stuffing vegetables with a small amount of meat and other vegetables. In the famous Provençal dish, farci niçois, the stuffed vegetables are served with a tomato sauce.

SERVES: 4

PREPARATION: 25 MINUTES, COOKING: 11/4 HOURS

Ingredients:
1/2 cup (100 g) long-grain white rice
1/2 pound (250 g) lean ground lamb
1 onion, chopped
4 peppers, mixed colors
4 large beef tomatoes
2 large zucchini
1 tablespoon (15 ml) extra virgin olive oil
3 cloves garlic, crushed
4 cups (180 g) baby spinach leaves
2 tablespoons (30 ml) shredded fresh basil, plus 2 tablespoons (30 ml) extra, to serve
1 egg, lightly beaten
freshly ground black pepper

Method:
1 Put the rice in a saucepan with 2 cups (500 ml) water and bring to a boil. Reduce the heat to low and simmer, stirring often, for 15 minutes, or until tender. Drain well, and put into a large bowl and set aside.

2 Meanwhile, cook the lamb and onion in a nonstick frying pan over medium–high heat, stirring frequently, until the lamb is lightly browned and cooked through. Place a sieve over a bowl and put in the meat and onions. The fat will drip through and can be discarded. Clean the pan and return it to the stovetop.

3 Cut each pepper in half lengthwise, keeping the stems intact, and remove the seeds and membranes. Cut the tops off the tomatoes and hollow them out, chop the tops and tomato flesh and place in a bowl. Cut the zucchini in half lengthwise and hollow out the centers, leaving 1/4 inch (0.5 cm) thick shells, chop the zucchini flesh and add it to the bowl with the tomato.

4 Preheat the oven to 350°F (180°C). Heat the oil in the frying pan over medium heat. Add the garlic, diced tomatoes and zucchini and cook until they soften. Add the spinach and cook until wilted. Transfer the tomato mixture to the bowl with the rice, and add the lamb, basil and egg. Season with pepper and stir to combine.

5 Spoon the stuffing into the vegetable shells. Arrange the peppers and zucchini in a single layer in a deep roasting pan. Cover with foil and roast for 15 minutes. Add the tomatoes and roast for another 15 minutes, or until the vegetables are almost tender. Remove the foil and roast for another 15–20 minutes, or until the vegetables are tender and the tops are lightly browned. Serve warm or cool, sprinkled with the extra basil.

Each serving provides
313 calories, 22 g protein, 11 g fat (3 g saturated fat), 31 g carbohydrate (10 g sugars), 6 g fiber, 97 mg sodium

mediterranean stuffed vegetables

mini lamb roast with red wine gravy

How To Make mini lamb roast with red wine gravy recipe - A sweet red currant-glazed lamb roast makes a wonderful dinner for two. Here it is served with a red wine gravy and a medley of roasted vegetables.

SERVES: 2

PREPARATION: 15 MINUTES, COOKING: 50 MINUTES

Ingredients:
1 boneless lamb mini rump roast, 3/4 pound (400 g)
1 1/2 tablespoons (22 ml) red currant jelly
1 clove garlic, sliced
1 sprig fresh rosemary, leaves only
4 small new potatoes, unpeeled and left whole
1 onion, quartered
6 baby carrots, halved lengthwise if thick
2 small zucchini, halved lengthwise
2 teaspoons (10 ml) olive oil
freshly ground black pepper

Red wine gravy:
3 tablespoons (45 ml) red wine
1/2 cup (125 ml) homemade or low-sodium chicken stock
2 teaspoons (10 ml) all-purpose flour
2 teaspoons (10 ml) olive oil spread

Method:
1 Preheat the oven to 400°F (200°C). Using a small sharp knife, make several deep incisions in the lamb. Brush the red currant jelly over the lamb, and push the garlic slices and rosemary leaves into the slits. Place the lamb in a roasting pan.

2 Put the vegetables in a bowl, drizzle with the oil and turn to coat. Season with pepper, and arrange in the roasting pan, around the lamb. Place in the oven and roast for 35 minutes, or until the lamb is cooked but still slightly pink in the middle.

3 Remove roasting pan from the oven, transfer the lamb to a warm plate and loosely cover with foil. Let rest in a warm place for 5–10 minutes to let the juices settle before carving. If the vegetables are not golden and cooked through, return the pan to the oven and roast the vegetables for another 5–10 minutes, or until tender. Remove to a warm dish and keep warm.

4 To make the red wine gravy, pour the roasting juices and brown bits into a small saucepan. Add the wine and stock and stir over medium heat, then bring to a boil. Combine the flour and olive oil spread, and whisk into the wine and stock mixture. Reduce the heat to low and stir for several minutes, until the sauce thickens into a gravy. Season with pepper. Serve the lamb and roasted vegetables with the gravy.

Each serving provides
607 calories, 52 g protein, 20 g fat (5 g saturated fat), 49 g carbohydrate (22 g sugars), 9 g fiber, 381 mg sodium

RED MEAT such as lamb or beef, eaten in moderation, makes a valuable contribution to a well-balanced diet. In addition to being high in protein, meat provides zinc and iron in a form that is readily absorbed by the body. Red meat also provides most of the B vitamins.

mini lamb roast with red wine gravy

lamb rissoles with onion gravy

How To Make lamb rissoles with onion gravy recipe - Rissoles small fried meatballs enclosed in pastry or rolled in bread crumbs or flour are a hit all round. Children love their plain, simple flavors, while adults find them a comforting, hearty meal. Serve with mashed potatoes, green beans or peas.

SERVES: 4

PREPARATION: 15 MINUTES, COOKING: 20 MINUTES

Ingredients:
1 pound (500 g) lean ground lamb
1 small onion, finely chopped
1 teaspoon (5 ml) mixed dried herbs
2 tablespoons (30 ml) tomato sauce
freshly ground black pepper
4 tablespoons (60 ml) all-purpose flour
vegetable oil, for frying
1 pound (500 g) starchy potatoes, such as russet or Yukon gold, peeled and cubed
1 pound (500 g) green beans, trimmed
3 tablespoons (45 ml) low-fat milk

Onion gravy:
1 tablespoon (15 ml) olive oil
1 large onion, halved and sliced
1 tablespoon (15 ml) all-purpose flour
1 cup (200 ml) homemade or low-sodium beef stock
2 teaspoons (10 ml) Worcestershire sauce
1 tablespoon (15 ml) tomato sauce (optional)

Method:
1 Put the lamb in a large bowl with the onion, herbs and tomato sauce. Season with pepper, and mix well to bring the mixture together.

2 Put the flour in a shallow bowl. Wet your hands a little to prevent the mixture sticking to them, then shape the lamb mixture into 12 rounds. Roll each rissole in the flour and shake off the excess.

3 Heat some oil in a large nonstick frying pan over medium heat. Add the rissoles in two batches and cook for 4 minutes on each side, or until cooked through. Drain the rissoles on paper towels and keep warm.

4 Meanwhile, cook the potatoes in a saucepan of boiling water for 10 minutes, or until tender. Place the beans in a steamer over the potatoes and steam for 3 minutes, or until tender, remove from the heat and set aside. Drain the potatoes, return them to the pan and mash with a fork. Add the milk and stir to combine.

5 To make the onion gravy, heat the oil in a small frying pan or saucepan over medium heat. Add the onion and sauté for 3 minutes, or until softened. Add the flour and stir for 1 minute, then gradually add the stock, stirring constantly until the mixture thickens. Add the Worcestershire sauce and tomato sauce, if using, reduce the heat and simmer for 2 minutes. Serve the rissoles with the green beans, mashed potatoes and the onion gravy.

COOK’S TIP
+ You can cook the rissoles in the oven if you prefer. Brown them for 2 minutes on a side in a frying pan, turning once only, place on a baking tray and bake in a 350°F (180°C) oven for 10 minutes, or until cooked through.

Each serving provides
463 calories, 36 g protein, 19 g fat (5 g saturated fat), 38 g carbohydrate (9 g sugars), 7 g fiber, 447 mg sodium

lamb rissoles with onion gravy

spicy lamb tagine with couscous

How To Make spicy lamb tagine with couscous recipe - Capture the atmosphere of Morocco with this hearty stew of lamb, fruit and vegetables, served with fluffy couscous. The spices used here go particularly well with lamb and help to mellow its sometimes strong flavor, although you could use beef instead if you wish.

SERVES: 6

PREPARATION: 30 MINUTES, COOKING: 2 HOURS

Ingredients:
3 tablespoons (45 ml) olive oil
1 2/3 pounds (800 g) lamb leg steak, trimmed and cut into 1 inch (2.5 cm) cubes
1/2 cup (125 g) onions, chopped
2 cloves garlic, chopped
1/2 teaspoon (5 ml) cayenne pepper
1 piece cinnamon stick, 2 inches (5 cm), broken in half
1 teaspoon (5 ml) ground ginger
1 teaspoon (5 ml) paprika
10–12 saffron threads
1/4 teaspoon (1 ml) salt
freshly ground black pepper
2/3 cup (150 g) dried apricots, quartered
3/4 cup (185 g) carrots, diced
1/2 cup (100 g) zucchini, diced
1 1/2 cups (375 g) tomatoes, chopped
2 tablespoons (30 ml) chopped fresh cilantro leaves, plus extra to serve
2 tablespoons (30 ml) chopped fresh parsley, plus extra to serve
2 cups (375 g) couscous

Method:
1 Heat the oil in the bottom of a double boiler or a large saucepan over medium–high heat, add the lamb and cook, stirring, for 2–3 minutes, or until browned. Add the onions, garlic, cayenne pepper, cinnamon, ginger, paprika and saffron to the lamb. Season with half of the salt and some pepper, and add enough water to cover. Bring to a boil, cover the pan, reduce the heat to low and simmer for 11/2 hours.

2 Add the apricots, carrots, zucchini, tomatoes, cilantro and parsley to the pan and cook, covered, for another 15 minutes.

3 Meanwhile, put the couscous into a bowl, add just enough cold water to cover and leave for 5 minutes to absorb the liquid.

4 Transfer the couscous to the top of the double boiler, or if using a saucepan put it in a colander, and steam the couscous over the tagine for 15 minutes, or until fluffy and tender. Season with the remaining salt.

5 To serve, spoon the couscous into a serving dish. Remove the lamb and vegetables from the pan with a slotted spoon and place on top of the couscous. Sprinkle with the extra cilantro and parsley. Pour the broth into a sauce boat and serve separately.

Each serving provides
417 calories, 34 g protein, 18 g fat (5 g saturated fat), 31 g carbohydrate (14 g sugars), 5 g fiber, 215 mg sodium

spicy lamb tagine with couscous

lamb hot pot with parsnips

How To Make lamb hot pot with parsnips recipe - Inspired by the flavors of the Middle East, this lamb hot pot is cooked with beans, eggplant, apricots, garlic and warm spices. If you have time, make it the day before you want to serve it, to give the flavors time to improve.

SERVES: 6

PREPARATION: 30 MINUTES, PLUS OVERNIGHT SOAKING, COOKING: 13/4 HOURS

Ingredients:
1/2 cup (100 g) dried black-eyed peas, soaked overnight
2 tablespoons (30 ml) extra virgin olive oil
2 onions, sliced
1 clove garlic, chopped
1 1/4 pounds (600 g) boneless leg of lamb, trimmed and cut into 1 inch (2.5 cm) cubes
1 large eggplant, cubed
2/3 cup (120 g) dried apricots, quartered
2 carrots, diced
1 cup (200 g) turnips, diced
1 teaspoon (5 ml) ground cumin
1 teaspoon (5 ml) ground coriander
1/2 teaspoon (2 ml) ground cinnamon
freshly ground black pepper
2 cups (500 ml) homemade or low-sodium vegetable stock
1 1/3 pounds (700 g) parsnips, thinly sliced
sprigs of fresh flat-leaf parsley, to garnish

Method:
1 Preheat the oven to 325°F (160°C). Drain the soaked black-eyed peas and place them in a saucepan. Add cold water to cover, bring to a boil and boil rapidly for 10 minutes. Drain well and set aside.

2 Reserve 1 teaspoon (5 ml) of the oil and heat the remainder in a large flameproof casserole dish. Add the onions and garlic and cook for 2–3 minutes, or until softened. Add the lamb and cook for about 5 minutes, stirring frequently, until browned. (If you do not have a suitable casserole dish, cook the onions and lamb in a frying pan, then transfer to an ovenproof dish.)

3 Stir the eggplant, apricots, carrots and turnips into the casserole dish, and add the cumin, coriander and cinnamon. Season with pepper. Add the black-eyed peas and stir well.

4 Bring the stock and 2 cups (500 ml) water to a boil in a saucepan.

5 Arrange the parsnips in a thick layer on top of the hot pot, slightly overlapping them, then pour in enough of the hot stock to come just below the surface of the parsnips. Bring to a boil, cover the casserole dish and transfer to the oven. Cook for 11/2 hours.

6 Preheat the broiler. Brush the reserved 1 teaspoon (5 ml) oil over the parsnips; place under the broiler to crisp the top. Serve hot, garnished with parsley sprigs.

Each serving provides
372 calories, 28 g protein, 12 g fat (4 g saturated fat), 38 g carbohydrate (21 g sugars), 10 g fiber, 452 mg sodium

lamb hot pot with parsnips

indian style baked lamb

How To Make indian style baked lamb recipe - This recipe is an Indian version of stuffed pancakes, made with ground lamb marinated in a tempting blend of yogurt, herbs and spices. Green chilies and garam masala—a flavorsome mix of toasted ground spices—add a touch of heat to the dish.

SERVES: 4

PREPARATION: 15 MINUTES, PLUS 1–2 HOURS (OR OVERNIGHT) MARINATING, COOKING: 30 MINUTES

Ingredients:
1 pound (500 g) lean ground lamb
2 tablespoons (30 ml) olive oil
4 large chapattis
1 small cucumber, diced
1/2 red onion, finely diced
1 tomato, diced
3 tablespoons (45 ml) low-fat plain yogurt
paprika, to serve
fresh mint leaves, to serve

Marinade:
1/2 cup (125 ml) low-fat plain yogurt
3/4 cup (185 g) chopped onions
2 tablespoons (30 ml) chopped fresh ginger
8 cloves garlic, chopped
2 green chilies, seeded and chopped
6 sprigs fresh cilantro, including tender stems
6–8 fresh mint leaves or 1/2 teaspoon (2 ml) dried mint
pinch of salt
1 teaspoon (5 ml) garam masala
1 tablespoon (15 ml) ground coriander
1 tablespoon (15 ml) ground cumin
1/2 teaspoon (2 ml) ground turmeric

Method:
1 To make the marinade, put all the ingredients into a food processor and process to form a smooth purée.

2 Put the ground lamb in a bowl, add the marinade and stir to combine thoroughly. Cover and refrigerate for 1–2 hours, or overnight, if time permits, to allow the flavors to develop. Return the lamb to room temperature before cooking.

3 Preheat the oven to 400°F (200°C). Pour the oil into a large casserole dish, add the lamb and spread it out evenly. Bake in the top half of the oven for 10 minutes.

4 Remove the dish from the oven and break the lamb into chunky pieces with a fork, then stir thoroughly to absorb any cooking juices. Return to the oven and cook for another 15–20 minutes, stirring halfway through, until the lamb is lightly browned and most of the cooking juices have evaporated. Give the lamb a final stir so that any remaining juices are absorbed.

5 Spoon equal portions of lamb on top of each chapatti, and top with some chopped cucumber, onion, tomato and a little yogurt. Serve garnished with a sprinkle of paprika and one or two mint leaves.

Each serving provides
441 calories, 35 g protein, 20 g fat (5 g saturated fat), 32 g carbohydrate (8 g sugars), 8 g fiber, 425 mg sodium

indian style baked lamb

quick bulgur salad with lamb

How To Make quick bulgur salad with lamb recipe - Bulgur is a low-GI grain made from durum wheat and makes an excellent accompaniment to meat or fish dishes. The wheat grains have already been parboiled, so it doesn’t take long to prepare.

SERVES: 4

PREPARATION: 10 MINUTES, PLUS 20 MINUTES SOAKING, COOKING: 5 MINUTES

Ingredients:
1 cup (175 g) bulgur
1 1/4 cups (300 ml) boiling water
4 scallions, thinly sliced
2 large tomatoes, chopped
1 tablespoon (15 ml) lemon juice
1 tablespoon (15 ml) extra virgin olive oil, plus extra for frying
pinch of salt and freshly ground black pepper
12 lamb chops, French trimmed

Method:
1 Place the bulgur in a heatproof bowl, and pour boiling water over. Cover tightly with foil and set aside for 15–20 minutes, or until the grains are tender and all the water has absorbed. Fluff up the grains with a fork and place in a large salad bowl.

2 Add the scallions, tomatoes and lemon juice to the bulgur. Drizzle with the oil, season with salt and pepper and toss to combine. Set aside.

3 Lightly oil a grill pan or heavy-bottom frying pan and place over medium–high heat. Cook the lamb chops for 2 minutes on each side for medium, and remove from the pan. Serve the lamb chops with the bulgur salad.

COOK’S TIP
+ Ask your butcher for French-trimmed lamb chops. These have been trimmed of fat, with the bone scraped clean for a nicer look.

Each serving provides
332 calories, 22 g protein, 14 g fat (4 g saturated fat), 29 g carbohydrate (3 g sugars), 7 g fiber, 217 mg sodium

Food Fact
BULGUR is made by parboiling wheat grains until soft, drying them and then coarsely grinding them. As the grains have already been parboiled, bulgur is very quick to prepare: It can be briefly boiled or, alternatively, left to soak in boiling water until soft. Bulgur is made from the whole wheat grain and is a good source of low-GI carbohydrate, dietary fiber and B vitamins.

quick bulgur salad with lamb

greek lamb kebabs

How To Make greek lamb kebabs recipe - Cubes of lamb flavored with a mixture of garlic, lemon juice and fresh oregano are cooked on skewers and served with pita bread and a Greek-style tomato and cabbage salad for a deliciously aromatic main meal.

SERVES: 4

PREPARATION: 15 MINUTES, COOKING: 10 MINUTES

Ingredients:
1 1/2 tablespoons (22 ml) extra virgin olive oil
2 large cloves garlic, crushed
juice of 1/2 lemon
1 tablespoon (15 ml) chopped fresh oregano
11/4 pounds (600 g) boneless leg of lamb, trimmed of fat, cut into 1 inch (2.5 cm) cubes
4 pita breads, cut into triangles
Greek-style yogurt, to serve (optional)

Cabbage and tomato salad:
6 tomatoes, thickly sliced
1 red onion, finely chopped
1 baby green cabbage, about 1/2 pound (250 g), core removed and thinly shredded
1/4 cucumber, halved and thinly sliced
1/3 cup (20 g) chopped fresh mint
juice of 1/2 lemon
1 tablespoon (15 ml) extra virgin olive oil
pinch of salt and freshly ground black pepper

Method:
1 Place a grill pan over medium heat or preheat the broiler to medium. Put the oil, garlic, lemon juice and oregano in a bowl and stir to mix together. Add the cubes of lamb and turn to coat in the marinade. Thread the lamb onto four skewers.

2 Cook the lamb on the grill pan or under the broiler for 7–8 minutes, or until just cooked through, turning frequently. Briefly warm the pita bread in the pan or under the broiler.

3 Meanwhile, make the cabbage and tomato salad. Put all the ingredients in a bowl, and toss together gently.

4 Serve the kebabs with the salad and pita bread, and with a small dollop of yogurt, if desired.

Each serving provides
475 calories, 37 g protein, 20 g fat (6 g saturated fat), 34 g carbohydrate (9 g sugars), 7 g fiber, 434 mg sodium

LAMB is a rich source of B vitamins, needed for a healthy nervous system. It is also a good source of zinc and iron.

CABBAGE belongs to a family of vegetables that contain a number of different phytochemicals that may help to protect against breast cancer. Cabbage is also a good source of vitamin C and among the richest vegetable sources of folate.

ONIONS, along with leeks, garlic, Jerusalem artichokes, asparagus, barley and bananas, contain a type of dietary fiber called fructooligosaccharides (FOS). This is believed to stimulate the growth of friendly bacteria in the gut while inhibiting the growth of bad bacteria.

greek lamb kebabs

hungarian style meatballs

How To Make hungarian style meatballs recipe - Ground turkey and mushrooms make succulent, low-fat meatballs, simmered in a sauce make with tomato purée and red and green peppers. Paprika adds warmth to the dish and new potatoes turn it into a complete meal.

SERVES: 4

PREPARATION: 25 MINUTES, COOKING: 55 MINUTES
1 tablespoon (15 ml) olive oil
1 small onion, finely chopped
1 1/3 cups (340 g) mushrooms, finely chopped
2/3 pound (340 g) ground turkey
2/3 cup (55 g) fresh whole-grain breadcrumbs
1 egg, beaten
2 tablespoons (30 ml) chopped fresh parsley, plus small sprigs, to garnish
freshly ground black pepper
1 pound (550 g) small new potatoes, halved if large
4 tablespoons (60 ml) low-fat plain yogurt

Sauce:
2 tablespoons (30 ml) olive oil
1 onion, finely chopped
2 garlic cloves, crushed
1 red pepper, seeded and thinly sliced
1 green pepper, seeded and thinly sliced
1 tablespoon (15 ml) paprika
4 cups (1 liter) tomato purée
pinch of caraway seeds

Method:
1 Heat the oil in a large flameproof casserole dish over medium heat. Add the onion and mushrooms and cook, stirring frequently, for about 10 minutes. The mushrooms will give up their liquid initially, but this will evaporate to leave the mixture greatly reduced, dark in color and very thick. Transfer the mushroom mixture to a large bowl and let cool slightly.

2 Add the ground turkey to the bowl and use a fork to break up the pieces. Add the breadcrumbs, egg, parsley and a little pepper. Mix until thoroughly combined. Wet your hands a little to prevent the mixture from sticking to them, and shape the turkey mixture into 20 walnut-sized balls. Set the meatballs aside.

3 Clean the casserole dish and return it to medium heat. To make the sauce, heat the oil in the dish, add the onion and cook for 4–5 minutes, stirring frequently, until softened. Add the garlic and peppers and cook, stirring constantly, for 2–3 minutes. Stir in the paprika and cook for 1 minute, pour in the purée and bring to a boil over high heat.

4 Stir in the caraway seeds and season with pepper. Add the meatballs and potatoes to the simmering sauce. Cover and simmer gently for 35 minutes, or until the potatoes are tender. Ladle the meatballs, potatoes and sauce into bowls. Top each serving with 1 tablespoon (15 ml) of yogurt and a sprig of parsley.

Each serving provides
606 calories, 48 g protein, 23 g fat (5 g saturated fat), 52 g carbohydrate (18 g sugars), 12 g fiber, 311 mg sodium

hungarian style meatballs

duck with chestnuts and prunes

How To Make duck with chestnuts and prunes recipe - Each serving provides 406 calories, 27 g protein, 11 g fat (2 g saturated fat), 32 g carbohydrate (14 g sugars), 8 g fiber, 86 mg sodium

SERVES: 4

PREPARATION: 10 MINUTES, COOKING: 15 MINUTES

Ingredients:
6 juniper berries
1 tablespoon (30 ml) olive oil
4 boneless, skinless duck breasts, about 1/4 pound (125 g) each
1 onion, thinly sliced
2 sprigs fresh rosemary
16 pitted prunes
2/3 cup (150 g) peeled cooked chestnuts
grated zest of 1 orange
1 2/3 cups (400 ml) red wine
8 orange slices, to garnish

Method:
1 Using a rolling pin or mortar and pestle, lightly crush the juniper berries. Set aside.

2 Heat a frying pan over high heat. Add the oil and duck breasts and pan-fry for 1 minute on each side, pressing the duck into the hot pan to brown evenly. Reduce the heat to medium, add the onion and rosemary and cook for 2 minutes. Turn the duck and onions, cover with a lid and cook for another 2 minutes. Transfer to a plate.

3 Add the juniper berries to the pan, along with the prunes, chestnuts and orange zest. Pour in the wine and bring to a boil over high heat. Boil for 3 minutes to reduce the wine a little.

4 Return the duck and onions to the pan with any juices. Reduce the heat to low, cover the pan and simmer for 3 minutes, stirring occasionally. Divide the duck, chestnuts and prunes among four plates. Spoon the sauce on top and garnish with orange slices. Serve with mashed potatoes and steamed zucchini.

COOK’S TIPS
+ Juniper berries are a dark purple berry, and one of the flavoring ingredients in gin. You will find them in the herb and spice aisle in most large supermarkets.
+ Cooked chestnuts are sold in vacuum-packs or cans.

duck with chestnuts and prunes

cinnamon mustard chicken with sweet potatoes and peppers

How To Make cinnamon mustard chicken with sweet potatoes and peppers recipe - Each serving provides 519 calories, 37 g protein, 22 g fat (5 g saturated fat), 44 g carbohydrate (24 g sugars), 6 g fiber, 336 mg sodium

SERVES: 4

PREPARATION: 10 MINUTES, COOKING: 25 MINUTES

Ingredients:
2 tablespoons (30 ml) whole-grain mustard
2 teaspoons (10 ml) ground cinnamon
1 cup (200 ml) apple juice
1 1/3 pounds (650 g) boneless, skinless chicken thighs
1 2/3 pounds (800 g) sweet potatoes, peeled and cut into chunky wedges
4 onions, quartered
2 red peppers, seeds removed and quartered lengthwise
2 yellow peppers, seeds removed and quartered lengthwise
pinch of salt and freshly ground black pepper
2 tablespoons (30 ml) olive oil

Method:
1 Preheat the oven to 465°F (240°C). Put the mustard, cinnamon and apple juice in a large ovenproof dish or roasting pan and stir to combine. Add the chicken, turning the pieces over several times to coat in the marinade. Set aside.

2 Bring a saucepan of water to a boil, and add the sweet potato. Return to a boil and cook for 5 minutes, then drain.

3 Add the sweet potatoes to the chicken, along with the onions and peppers. Turn all the vegetables in the dressing to coat evenly, and turn the chicken once more. Season with salt and pepper and drizzle with the oil.

4 Roast for 20 minutes, or until the chicken and vegetables are cooked and well browned. Test if the chicken is cooked by piercing the thickest part with the point of a knife; the juices should run clear, not pink. Serve immediately.

cinnamon mustard chicken with sweet potatoes and peppers

chicken and cashew pancakes

How To Make chicken and cashew pancakes recipe - Chicken stir-fried with carrots, celery and cabbage, and flavored with orange and sesame, makes a delicious filling for pancakes. The pancakes can be made using a mixture of white and whole-wheat flour, if you like.

SERVES: 4 (MAKES 8)

PREPARATION: 20 MINUTES, COOKING: 30 MINUTES

Ingredients:
3/4 cup (110 g) all-purpose flour
freshly ground black pepper
1 egg, beaten
1 1/4 cups (300 ml) low-fat milk
1 teaspoon (5 ml) canola oil

Chicken and cashew nut filling:
1/3 cup (50 g) cashew nuts
1 tablespoon (15 ml) canola oil
2/3 pound (300 g) boneless, skinless chicken breast, cut into strips
1 garlic clove, crushed
1 teaspoon (5 ml) finely chopped fresh ginger
1 red chile, seeded and finely chopped (optional)
2 carrots, cut into thin sticks
2 celery stalks, cut into thin sticks
grated zest of 1/2 orange
1 cup (200 g) savoy cabbage, shredded
1 tablespoon (15 ml) low-sodium soy sauce
1 teaspoon (5 ml) sesame oil

Method:
1 To make the pancakes, sift the flour into a bowl and season with a little pepper. Make a well in the center. Combine the egg with the milk, and pour into the well. Gradually whisk the flour into the milk mixture to form a smooth batter.

2 Use a little of the oil to lightly grease an 8 inch (20 cm) nonstick frying pan, and place it over medium heat. Pour in one-eighth of the batter and swirl it evenly across the surface. Cook for 2 minutes, flip the pancake over and cook for about 30 seconds. Slide onto a warm heatproof plate and cover with a sheet of parchment paper.

3 Cook the remaining batter in the same way, making a total of eight pancakes and stacking them up, interleaved with parchment paper. Cover the pancake stack with foil, sealing it well. Place the plate over a saucepan of gently simmering water to keep the pancakes warm.

4 To make the chicken and cashew filling, heat a wok or large frying pan over medium heat. Add the cashews and stir-fry for a few minutes, or until golden. Remove to a plate and set aside.

5 Add the oil to the wok and swirl it around, and add the chicken, garlic, ginger and chile, if using. Stir-fry for 3 minutes, add the carrots and celery and stir-fry for another 2 minutes. Add the orange zest and cabbage and stir-fry for 1 minute. Add the soy sauce and sesame oil and stir-fry for another minute. Return the cashews to the wok and toss to combine.

6 Divide the stir-fry filling among the warm pancakes and fold them over or roll them up. Serve immediately.

Each serving (2 pancakes) provides
405 calories, 28 g protein, 19 g fat (3 g saturated fat), 31 g carbohydrate (9 g sugars), 5 g fiber, 332 mg sodium

chicken and cashew pancakes