Salmon Kedregee

This Indian-style breakfast is a wonderful brunch to

share
with friends.
……………………………………………………………………
………..
1 Preheat the oven to 150°C/300°F/gas 2.
2 Wash the salmon fillets and place on a sheet of tin
foil. Sprinkle
with the lemon juice, ½ teaspoon olive oil and black
pepper and let
sit for a few minutes.
3 Wrap the fish in the foil and cook in the oven for
15–20 minutes
Breakfast
or until cooked through, then break into large flakes.
Serves: 4 Meanwhile,
Prep time: 15 minutes boil the eggs in water for 10 minutes until hard-
boiled. Drain, peel
Cooking time: 15 minutes
and chop into 1–2 cm pieces. Boil the rice for 10
……………………………………
minutes and
……….
drain.
400g salmon fillets
4 Heat 2 tablespoons of olive oil in a pan and lightly
1 tablespoon lemon juice
stir-fry the
2 tablespoons and ½
chilli for 30 seconds. Add the turmeric and heat,
teaspoon olive oil
stirring, for 1–2
Ground black pepper
minutes. Remove the pan from the heat, add the
275g basmati rice rice, and stir into

½ red chilli, or to taste, the turmeric until the rice is a soft yellow colour.
finely sliced
5 Stir in the salmon, eggs, garam masala and most
½ teaspoon turmeric of the parsley.

½ teaspoon garam masala Serve with yogurt and sprinkled with the remaining
parsley.
4 tablespoons fresh parsley,
chopped
Low fat yoghurt to serve
(optional)

Thai-style mushroom and noodle

soup
Soup
Serves: 4 Kindly provided by Anne Diamond, journalist and
health
Prep time: 15 minutes campaigner, UK.
Cooking time: 10 minutes This is an authentic Thai-style soup which is both
soothing
………………………………. and full of flavour. It’s also surprisingly quick and
easy; it’ll
1–2 stalks lemongrass,
tough outer be ready in well under half an hour.
layers removed, roughly ……………………………………………………………………
chopped ………..
1–2 small chillies, or to 1 Whizz the lemongrass, chilli, ginger, garlic, lime
taste, roughly leaf and 2 tablespoons of water in a food processor
to form a paste.
chopped
2 Heat the stock in a sauce pan over a medium heat
2cm piece ginger, peeled and bring to
and roughly
the boil. Add the blended spice paste and boil for a
chopped 2–3 minutes.
3 garlic cloves, peeled and 3 Meanwhile, cook the rice noodles according to the
roughly packet
chopped instructions, drain and rinse with cold water to
3–4 kaffir lime leaves, torn prevent them from
into pieces, sticking.
stem discarded, or zest of 1 4 Stir the coconut milk into the soup, add the
lime mushrooms and soy
Approx 2 tablespoons water sauce and continue to cook for 3–4 minutes. Finally,
1 litre low salt vegetable stir in the lime
stock, made juice.
up 5 Divide the cooked noodles into 4 bowls. Ladle the
300g rice noodles soup over the
200ml (half a tin) coconut noodles and garnish with the coriander, spring
milk onion or chilli.
300g mushrooms such as Suggestions
oyster and Try adding a head of bok choi or some bamboo
button mushrooms, shoots with
chopped the mushrooms
1 tablespoon low salt soy Half a pack of tofu, cubed, can also be added with
sauce the
Juice of half a lime mushrooms
Handful of coriander leaves A handful of bean sprouts sprinkled on top of the
to garnish soup
Spring onions, thinly sliced, makes for an authentic finishing touch.
to garnish
Red chillies, sliced into thin
strips, to
garnish
 Ricotta stuffed Mushrooms
Starter
Serves: 2
Prep time: 10 minutes
Kindly provided by Paula Goodyear, health journalist
Cooking time: 20–25 and
minutes
writer of health and fitness blog ‘Chew on This’ in
…………………………………… the
……….
Sydney Morning Herald, Australia.
4 large saucer sized
mushrooms, A delicious starter which makes the most of the low
salt and
wiped clean
fat content of ricotta and cottage cheeses.
1 teaspoon olive oil plus
extra for ……………………………………………………………………
………..
spraying and greasing
1 Preheat the oven to 180°C/350°F/gas 4.
2 garlic cloves, crushed
2 Remove the stems from the mushrooms, chop the
6 tablespoons pine nuts stems and set
1 fresh chilli or to taste, aside.
chopped
3 Spray the mushroom cups with a little oil and
(optional) place on a baking
8 tablespoons low fat sheet, bake in the oven for a few minutes.
ricotta or low fat
4 Meanwhile, heat the teaspoon of oil in a pan and
cottage cheese sauté the
4–5 tablespoons fresh chopped mushroom stems with the garlic, pine nuts
wholegrain and chilli, if
breadcrumbs using, until the mushroom stems are soft, this will
only take a
Ground black pepper
couple of minutes. Don’t forget to remove the
1 small handful fresh mushrooms from the
parsley, basil or
oven.
thyme, chopped, plus extra
to garnish 5 Add the mushroom mixture to the cheese and stir
in the
breadcrumbs, herbs and black pepper. Pack the
stuffing into the
mushroom cups and bake in the oven on a greased
oven tray for
15–20 minutes. Garnish with a sprinkling of chopped
herbs.
Suggestions
The salt content of ricotta and cottage cheeses
varies so
remember to check the label.
 Malaysian grilled
fish

Main meal: fish

Serves: 5 Kindly Provided by the Ministry of Health Malaysia
Prep time: 25–30 minutes and
Cooking time: 12 minutes Nutrition Society of Malaysia.
…………………………………… A fragrant and aromatic oily fish dish.
………. ……………………………………………………………………
5 medium size pieces ………..
mackerel, salmon 1 Cut diagonal strips on the fish and rub in the lime
or trout juice, marinate
Juice of half a lime for 30 minutes in the fridge.
6 garlic cloves, peeled and 2 Whiz the garlic, onions and ginger in a food
roughly processor until
chopped smooth. Add the chilli powder, curry powder, tomato
puree,
1 onion, peeled and roughly
chopped turmeric powder and ground black pepper and
whizz briefly in a
1cm piece ginger, finely
chopped food processor to combine then stir in the yogurt.
2 teaspoons chilli powder 3 Rub two thirds of the yogurt mixture into the fish
and place in the
1 teaspoon (fish) curry
powder fridge for 1 hour to marinade. Preheat the grill to
high.
1 teaspoon tomato puree 4 Grill the fish for about 6 minutes on each side
½ teaspoons turmeric until golden brown.
powder
Baste the fish with the remaining yogurt mixture
1 teaspoon ground black from time to time.
pepper
5 Decorate with the garnish and serve with
60g low fat yogurt vegetables and naan
1 tablespoon vegetable oil bread or rice.
For the garnish
2 teaspoons spring onions,
chopped
2 teaspoons coriander
leaves, chopped
1 tomato, finely sliced
½ cucumber, finely sliced
2 salad leaves, shredded
 Chicken Tikka Masala

Main meal: meat and

poultry
Kindly provided by the British Heart Foundation, UK.
Serves: 6
www.bhf.org.uk/heartmatters
Prep time: 22 minutes plus
A delicious take on a national favourite, this dish
marinating time can be
Cook time: 30–35 minutes served with rice or in pitta bread (slit down one
…………………………………… side) with
………. lettuce and sliced onions.
3 tablespoons low-fat ……………………………………………………………………
natural yoghurt ………..
2 teaspoons garlic, crushed 1 Mix the yoghurt, garlic, ginger, black pepper and
2 teaspoons ginger, chilli paste and
crushed spoon this mixture over the chicken. Allow to
1 teaspoon ground black marinate for 1–2
pepper hours in the fridge.
1 teaspoon red chilli paste 2 Heat the oil in a large pan, add the cumin and
450g skinless chicken chopped onion
breasts, diced and cook on a medium heat until brown.
1 tablespoon rapeseed oil 3 Remove the chicken from the marinade and add
1 teaspoon cumin seeds the chicken to
1 medium onion, chopped the pan. Cook on a high heat for about 5 minutes.
1 tablespoon fenugreek 4 Stir in the fenugreek, tomato purée, garam
leaves, masala and cumin
chopped coriander powder.
2 tablespoons tomato purée 5 Reduce the heat and simmer for 15–20 minutes or
until the
1 teaspoon garam masala chicken is cooked and the liquid has evaporated.
1 ½ teaspoons cumin
coriander powder 6 Stir in the crème fraîche and coriander before
serving.
2 tablespoons half-fat
crème fraîche
1 tablespoon coriander
leaves,
Chopped
 A handful of chopped coriander/dhania
Delicious Chicken curry
to garnish
* 6 garlic cloves and a 3cm piece ginger
**1 teaspoon each of ground coriander
and cumin

Main meal: meat and Kindly provided by Ayesha Seedat (Registered

poultry Dietitian SA),
Serves: 6 The Heart and Stroke Foundation South Africa.
Prep time: 20 minutes plus The clue is in the title with this South African take
marinating on chicken
time curry. Perfect served with the roti (tortilla) on 66.
Cooking time: 35–40 ……………………………………………………………………
minutes ………..
…………………………………… 1 Marinate the chicken for 1–2 hours in the ginger
………. and garlic paste,
1 skinless chicken, turmeric powder, cumin and coriander mix, lemon
disjointed and juice and fine
washed red chilli powder.
2 tablespoons ginger and 2 Heat the oil in a pot, add the onion, cinnamon
garlic paste* sticks and elachi
¼ teaspoon turmeric pods and cook on a medium heat until onions turn
powder light pink in
2 teaspoons crushed cumin colour.
and
3 Add the marinated chicken and cook until the
coriander mix/dhania chicken is almost
jeera**
done. Add the tomatoes and allow to cook for a few
2 tablespoons lemon juice minutes. Stir in
1 tablespoons fine/crushed the curry leaves and water. Lower the heat and
red chilli allow to simmer for
powder about 15–20 minutes.
1 tablespoons oil 7 Garnish with chopped coriander just before
(rapeseed) serving and serve
1 medium onion, sliced with brown rice or whole-wheat roti (see page 66)
and salad.
2 cinnamon sticks
Suggestions
2 elachi/cardamom pods
Pork or beef could be used instead of chicken.
3 medium tomatoes,
liquidised or
grated
A sprig of curry leaves
Approx 250ml water
 85gLasange
mature cheddar cheese, grated

Main meal: meat and

poultry A flavoursome and filling Italian dish. A pinch of
nutmeg in
Serves: 6
the cheese sauce adds something special while the
Prep time: 20 minutes salt and
Cooking time: 1 hour 5 fat are kept to a minimum.
minutes
……………………………………………………………………
…………………………………… ………..
……….
1 Brown the mince in a large pan over a gentle
9 lasagne sheets heat, stirring so
For the meat sauce that the mince is evenly cooked. Add the onions and
500g extra lean beef mince garlic and
2 onions, peeled and continue to cook, stirring, for 5 minutes until the
chopped onions are
6 garlic cloves, finely translucent.
chopped 2 Stir in the remaining sauce ingredients and
2 carrots, peeled and diced simmer for 20
150g mushrooms, sliced minutes.
1 courgette/zucchini, diced 3 Meanwhile, place the lasagne sheets in a dish and
cover with
150ml red wine
boiling water so that they begin to soften.
2 tablespoons tomato puree
4 To make the cheese sauce, simply add all the
2 x 400g tins chopped ingredients except
tomatoes
the cheese to a sauce pan. Cook over a medium
1 teaspoon dried oregano heat, stirring
1 teaspoon dried basil continuously, until the sauce thickens. Remove from
the heat and
For the cheese sauce
stir in most of the cheese, reserving a little for the
450ml semi skimmed milk topping.
25g low fat spread 5 Preheat the oven to 200°C/ 400°F/gas 6.
3 tablespoons flour 6 Assemble the lasagne in a dish a layer at a time.
Start with a
½ teaspoon nutmeg
third of the meat sauce, 1 garlic clove, finely chopped
followed by a third of the Pizza
lasagne sheets 1 tablespoon tomato puree
followed by a third of the 1 x 227g tin chopped tomatoes
cheese sauce. Repeat this
twice so that Pinch chilli flakes or to taste
you finish with a layer of Freshly ground black pepper, to taste
cheese sauce, then sprinkle Handful fresh basil, roughly chopped
with the
For the topping
remaining cheddar cheese.
Cook in the oven for 30 1 yellow pepper/capsicum, sliced
minutes or
1 tomato, sliced
until golden brown.
100g cooked chicken
2 tablespoons sweetcorn
60 mozzarella, thinly sliced
A few basil leaves, torn, plus extra to
Garnish

A heart-healthy version of a national favourite, a

homemade pizza is a satisfying and delicious
alternative to
Main meal: meat and takeaways. For alternative toppings, why not try
poultry using
Serves: 2 (1 pizza) onion, mushrooms, pineapple or jalapenos?
Prep time: 20–15 minutes ……………………………………………………………………
plus 1 hour ………..
rising time 1 To make the dough, mix the flour, yeast and
pepper together in a
Cooking time: 30–40
minutes large bowl. In a separate container mix the water
with the oil and
……………………………………
………. garlic and pour into the flour and yeast. Mix
together quickly with a
For the base
spoon until a sticky dough is formed. Leave to stand
300g strong white bread for 10
flour, plus
minutes.
extra for rolling out
2 Dust your hands and a work surface with flour. To
½ teaspoon (half a 7g knead the
sachet) fastaction yeast
dough, hold one side of the dough down with one
Pinch ground black pepper hand, with the
100ml warm water other hand, push the other side of the dough away
1 tablespoon olive oil, plus from you,
extra for stretching it out. Fold the stretched dough back on
greasing top of itself and
1 garlic clove, crushed push it down with your palm. Give the dough a
quarter turn and
For the sauce
repeat the process for just 1 minute or until the
½ teaspoon olive oil dough is smooth,
1 small onion, chopped elastic and bouncy.
3 Form a ball with the
dough and place it into a
bowl greased with
a little oil. Cover the bowl
with cling film and leave to
rise in a warm
place for about an hour or
until the dough has doubled
in size.
4 Meanwhile, make the
sauce. Heat the oil in a
saucepan over a
medium heat and cook the
onion and garlic for 5
minutes or until
the onion becomes soft and
transparent. Stir in the
tomato puree
followed by the chopped
tomatoes, chilli and pepper.
Simmer on a
low heat for 15–20 minutes
until the sauce becomes
thick, stir in
the basil for the last few
minutes. Use a hand
blender to make a
smooth sauce.
6 Once the dough has risen,
preheat the oven to
240°C/475°F/Gas
9. Dust a baking sheet with
a little flour and use your
hands to
push the dough outwards to
form a round base
approximately
30cm (12inches) across.
7 Spread the tomato sauce
over the pizza base using
the back of a
spoon. Scatter the toppings
over the pizza, topped with
the basil
leaves, and cook in the
oven for 10–15 minutes or
until golden
brown. Scatter with the
remaining basil leaves and
serve.
 Olive oil spray
Beef kebabs with Mediterranean couscous and roasted
Freshly ground black pepper
tomatoes
2 teaspoons chopped parsley
400g lean cubed beef, visible fat
trimmed
1 teaspoon dried mixed herbs
1 packet Continental® Mediterranean
Vegetables & Herbs Couscous
250ml water
2 teaspoons olive oil
2 bunches rocket

Main meal: meat and

poultry
Serves: 4 Kindly provided by Unilever Australia Limited.
Prep time: 15 minutes www.continental.com.au
Cooking time: 15 minutes Evoke the sun, sand and sea of the Mediterranean
with this
……………………………………
………. healthy and herbaceous beef dish. Fresh tomatoes,
crisp
4 Roma tomatoes, halved
rocket, seasoned couscous
and tender beef Malaysian
- Mama spicy tofu (tofu rendang)
Mia!
……………………………………
…………………………………… Main meal: vegetarian
…..
Serves: 5
1 Preheat oven to Prep time: 15 minutes
160ºC/325°F/gas 3.
2 Place the tomatoes onto a Cooking time: 45–55 minutes
paper lined baking tray, ……………………………………
lightly spray
500g firm tofu/soy bean curd, washed
with oil, season with pepper
and sprinkle over the and drained
chopped
2 tablespoons vegetable oil
parsley.
2 ½ cm cinnamon bark/cinnamon stick
3 Place into the oven for 40
minutes or until the 3 cloves
tomatoes are soft
5 shallots, finely chopped
and just cooked through,
remove from oven and keep 4 garlic cloves, crushed
warm. 1cm piece fresh ginger, sliced
4 Preheat a barbecue or 1 teaspoon fennel seeds
grill pan to moderately hot.
5 curry leaves
5 Thread the beef onto 8
skewers, lightly spray the 2 tablespoons curry powder
kebabs with oil
2 tablespoons water, plus extra for
and sprinkle over mixed
herbs, place on barbecue sprinkling
and allow to
200ml warm water
cook 1–2 minutes each side
until just cooked in the 180ml skimmed milk
centre, remove 2 tablespoons grated coconut (kerisik),
from barbecue and allow to Toasted
rest 5 minutes.
6 Prepare the couscous
following packet
instructions using the
water and oil.
7 Serve couscous topped
with fresh rocket and
tomatoes with the
beef kebabs on the side.
 6 Stir in the grated coconut/kerisik and cook for
another 3–5
Kindly Provided by the
Ministry of Health Malaysia minutes until the mixture becomes dry. Serve with
and rice and
Nutrition Society of vegetables.
Malaysia. Suggestions
This authentic Malaysian This recipe also works very well with chicken; lightly
dish makes a warming main fry or
course
grill diced chicken and add it to the pan as you
served with rice and would the
vegetables or can be
served as a side tofu
dish or snack. The addition Add a little sugar at the end if desired
of coconut at the end
brings all
the wonderful flavours
together.
……………………………………
………………………………
1 Preheat the grill to high.
2 Grill the tofu/bean curd
for 5 minutes, slice into
cubes and set
aside.
3 Meanwhile, heat the oil in
a wok over a high heat and
sauté the
cinnamon bark, cloves,
shallots, garlic and ginger
for 2–3 minutes
until fragrant and golden
brown. Add the fennel
seeds and curry
leaves and stir fry for 5
minutes.
4 Mix the curry powder with
2 tablespoons water to
make a paste
and stir into the pan. Add a
sprinkling of water to
prevent the curry
mixture from scorching and
continue frying for 1–2
minutes until
fragrant.
5 Add the 200ml warm
water and bring to the boil.
Stir in the tofu/
bean curd, reduce the heat
and stir in the low fat milk.
Leave to
cook for 30–40 minutes
until the sauce has reduced
and the
mixture is almost dry.