Taste Low Calorie Cookbook PDF

LOW CAL
The latest cookbook,

Low Cal, from Australia’s
favourite food and lifestyle
website taste.com.au, is
packed full of hearty, healthy
low-calorie mains that will
keep your diet balanced and
Hearty mains under 500 calories per serve your family satisfied. Each
recipe features easy-to-read,
per serve nutritional info.
Each beautifully illustrated

taste.com.au book is filled
with hand-picked, favourite
recipes, along with expert
hints, tricks and helpful advice
to make cooking more fun
and exciting. And our ‘tried
and tested’ guarantee means
you can be sure of perfect
results every time.
Plus, you’ll find …

• reviews and user tips from
taste.com.au members
• bonus new recipes
• handy index on back flap
Australia’s
TOP-RATED
RECIPE
COLLECTIONS
Cover Recipe: Polenta-crusted quiche
with asparagus & parmesan, p16
Recipe: Chrissy Freer
Photography: Al Richardson
Styling: Bhavani Konings
Food Prep: Cynthia Black
YOUR ALL-TIME FAVOURITES COOKBOOK

LOW CAL
LOW CAL
Hearty mains under 500 calories per serve
welcome
“If there’s one thing I’ve seen grow
more than any other food or dish over the past few
years, it would be our desire for and focus on health
and creating meals that are nutritionally balanced.
We’re gravitating to superfood ingredients such as kale,
quinoa, chia, legumes and sprouts, and as a result,
these foods are becoming increasingly easier to pick up
in supermarkets. After a day working in the test kitchen,
for me and my family, these dinners are winners. They’re
quick and easy to prepare, filled with fresh and nutritious
ingredients and, though they can happily satisfy a family
of four, they’re all light on the calories – every recipe
comes in under 500 cals per serve! This Low Cal book is
set to take centre stage in my kitchen as the go-to for
busy weeknight meals, and I’m sure it will in yours, too.
Food Director
——————
low-cal favourites taste 5

low cal
contents
hearty veg 8
meaty mains 38
seafood stunners 72
——————

hearty veg
Low-cal vegie burger? Golden cheesy asparagus
quiche? Get out of here! Seriously though, that’s just
scratching the surface of the hearty and healthy
vegatarian meals for every night of the week.
hearty veg
spiced roast veg & chickpea salad

serves 4 | prep 20 mins | cooking 25 mins
1 ⁄2tsp garam masala cumin in a small bowl. Place carrots

1 ⁄2tsp ground cumin and capsicum on 1 prepared tray. Place
2 bunches baby carrots, broccoli and chickpeas on second tray.
trimmed, peeled Sprinkle the vegetables and chickpeas
1 red capsicum, deseeded, sliced evenly with the spice mixture. Spray with top tip
1 head (about 350g) broccoli, olive oil. Roast the carrots and capsicum This can be made 1 day
trimmed, cut into florets for 25 minutes or until golden and tender. ahead up to the end of
400g can chickpeas, rinsed, drained Roast the broccoli and chickpeas for Step 2. Cover jalapeño
130ml (1 ⁄ 2 cup) natural yoghurt 12 minutes or until golden and tender. yoghurt and vegetables
1 jalapeño chilli, deseeded, finely chopped 2 Meanwhile, combine yoghurt, chilli, and store in fridge.
2 tbs chopped fresh coriander leaves coriander, lemon juice and water in a bowl.
1 tbs lemon juice 3 Place roasted vegetables, chickpeas
1 tbs warm water and spinach in a large bowl and gently
75g baby spinach leaves toss to combine. Divide among serving
plates and drizzle with jalapeño yoghurt.
1 Preheat oven to 200°C/180°C fan PER SERVE • 11g protein • 4g fat
forced. Line 2 baking trays with baking (1g saturated fat) • 17g carb
paper. Combine garam masala and • 10g dietary fibre • 168 Cals (704kJ)
With broccoli, chickpeas, yoghurt and chilli on
“ the list, this dish is brimming with superfood

goodness and spicy flavour.” Michelle Southan
——————
10 taste low-cal favourites

hearty veg
roasted pumpkin & mushroom lasagne

serves 4 | prep 25 mins | cooking 1 hour
1.25kg Queensland Blue pumpkin, peeled, 5 minutes or until soft. Add mushroom
deseeded, cut into 2cm pieces and cook for 3-4 minutes or until browned.
2 tsp extra virgin olive oil Add the garlic and cook, stirring, for
1 red onion, finely chopped
500g button mushrooms, sliced
30 seconds or until aromatic. Stir in the
tomato paste. Cook for 1 minute. Add
top tips
Using pumpkin instead
2 garlic cloves, crushed the tomato, capsicum and water. Simmer
of pasta sheets makes this
1 tbs no-added-salt tomato paste for 10 minutes or until thick.
lasagne gluten-free. Make
400g can diced tomatoes 3 Spray a 2L (8 cup) ovenproof dish with
sure you use a lovely fresh
100g chargrilled capsicum, drained, olive oil. Combine the ricotta, egg, milk
ricotta from the deli.
finely chopped and half the parmesan in a bowl. Whisk
60ml (1 ⁄4 cup) water until smooth. Cut long slices from the
240g (1 cup) fresh ricotta (see tip) zucchini using a vegetable peeler,
1 egg discarding the centre core.
60ml (1 ⁄4 cup) milk 4 To assemble, place a third of the zucchini
25g (1 ⁄ 3 cup) finely grated parmesan slices, slightly overlapping, in base of the
3 large zucchini, trimmed prepared dish. Top with half the pumpkin,
80g baby spinach leaves half the spinach and half the mushroom
mixture. Repeat the layers of zucchini,
1 Preheat the oven to 180°C/160°C fan pumpkin, spinach and mushroom mixture.
forced. Line a baking tray with baking Finish with a layer of zucchini. Spread
paper. Place pumpkin in a single layer evenly with ricotta mixture and sprinkle
on prepared tray. Spray with olive oil. with the remaining parmesan.
Roast for 30 minutes or until pumpkin is 5 Bake for 25 minutes or until the top
golden and tender. Transfer to a bowl. is golden and bubbling. Set aside for
Roughly mash with a fork. 5 minutes to rest before serving.
2 Meanwhile, heat the oil in a large PER SERVE • 18g protein • 11g fat
saucepan over medium heat. Cook (5g saturated fat) • 29g carb
the onion, stirring occasionally, for • 11g dietary fibre • 310 Cals (1304kJ)
——————

hearty veg
freekeh & roast cauliflower salad

1 ⁄2 large head cauliflower, cut into florets stirring halfway through cooking time,
1 red onion, cut into wedges for 25 minutes or until golden and tender.
2 tbs extra virgin olive oil 2 Meanwhile, place freekeh and water in
120g (2 ⁄ 3 cup) freekeh, rinsed
625ml (2 1 ⁄ 2 cups) water
a small saucepan and bring to the boil
over high heat. Reduce the heat to low.
top tips
Find freekeh in the health
2 ⁄ 3 cup fresh continental parsley Simmer, covered, stirring occasionally, for
food aisle of supermarkets.
leaves, chopped 20 minutes or until tender. Drain. Refresh
Use in tabouli instead of
85g (1 ⁄ 2 cup) Sicilian green olives under cold running water. Drain well.
cracked wheat, include in the
1 lemon, zested, juiced 3 Transfer freekeh to a bowl. Add the stuffing for roasts, or add
2 tbs currants cauliflower mixture, parsley and olives.
to soups in place of
20g (1 ⁄ 4 cup) shaved parmesan Combine zest, juice, currants and
pearl barley.
remaining oil in a bowl. Pour over freekeh
1 Preheat the oven to 200°C/180°C fan mixture. Toss to combine. Divide among
forced. Line a large baking tray with plates. Sprinkle with parmesan.
baking paper. Place the cauliflower and PER SERVE • 9g protein • 16g fat
onion on prepared tray. Drizzle with 1 tbs (3g saturated fat) • 30g carb
of the oil. Season. Toss to combine. Roast, • 11g dietary fibre • 307 Cals (1289kJ)
Really nice vegetarian dish. Love the texture
“ and taste of freekeh and it’s a great twist with

the Sicilian olives and parmesan.” GothePs
——————

hearty veg
polenta-crusted
quiche with asparagus
& parmesan
serves 6 | prep 20 mins | cooking 1 hour
2 tsp extra virgin olive oil

1 leek, white part only, thinly sliced
2 garlic cloves, crushed
2 bunches asparagus, trimmed
120g (3 ⁄4 cup) frozen green peas
6 eggs
120g (1 ⁄ 2 cup) reduced-fat ricotta
60ml (1 ⁄4 cup) reduced-fat milk
1 tbs chopped fresh chives
1 tbs chopped fresh continental parsley
2 tbs finely grated parmesan
Baby herbs, to serve (optional)
polenta crust
500ml (2 cups) salt-reduced vegetable stock
145g (3 ⁄4 cup) polenta
20g (1 ⁄4 cup) finely grated parmesan
1 Preheat oven to 180°C/160°C fan forced.

Lightly grease a 4cm-deep, 24cm diameter
(base measurement) fluted tart tin with
removable base. Place on a baking tray.
2 For crust, place stock in a saucepan and
bring to boil over high heat. Reduce heat to
low. Gradually add polenta in a thin, steady
stream, whisking constantly until combined.
Cook, stirring, for 4-5 minutes or until thick
and coming away from side of pan. Remove
lentil, pumpkin & cashew curry with roti from heat. Stir in the parmesan. Season.
serves 4 | prep 20 mins | cooking 30 mins 3 Spoon polenta into prepared tin. Working
quickly, use the back of a spoon to spread
2 tsp olive oil 1 Heat the oil in a saucepan over mixture to cover base and side. Use fingers
1 large red onion, finely chopped medium-low heat. Cook onion, stirring to press firmly, creating a 5mm-1cm thick
2 garlic cloves, crushed occasionally, for 5 minutes or until soft. crust. Bake for 20 minutes or until golden.
2 tsp finely grated fresh ginger Add the garlic, ginger, mustard, turmeric 4 Meanwhile, heat oil in a frying pan over
2 tsp mustard seeds and cumin. Cook, stirring, for 1-2 minutes low heat. Add leek. Cook, stirring, for 7-8
1 ⁄ 2 tsp ground turmeric or until aromatic. Add pumpkin. Cook, minutes, or until slightly caramelised. Add
1 tsp cumin seeds stirring, for 1 minute to coat. garlic. Cook, stirring, for 1 minute. Set aside.
700g Kent pumpkin, peeled, 2 Add lentils, tomato, stock and water. 5 Place asparagus and peas in a steamer
deseeded, cut into 2cm cubes Bring to the boil. Reduce heat to low. basket over a saucepan of simmering water.
210g (1 cup) red lentils, rinsed, drained Simmer, partially covered, for 15 minutes Cover. Steam for 1-2 minutes or until tender
400g can diced tomatoes or until pumpkin is just tender. Add the crisp. Refresh under cold running water.
250ml (1 cup) salt-reduced beans, zucchini and cashew. Simmer Drain. Sprinkle tart shell with leek and
vegetable stock for 5 minutes or until the beans and peas. Arrange asparagus on top.
250ml (1 cup) water zucchini are tender crisp. 6 Whisk eggs, ricotta, milk, chives, parsley
150g green beans, trimmed, sliced 3 Season with pepper. Top with the and half the parmesan in a bowl. Pour over
1 zucchini, halved, thickly sliced yoghurt and sprinkle with coriander. vegetables. Sprinkle with the remaining
45g (1 ⁄4 cup) cashews, coarsely chopped Serve with the warmed roti. parmesan. Bake for 30-35 minutes or until
90g (1 ⁄ 3 cup) natural yoghurt PER SERVE • 23g protein • 10g fat set. Sprinkle with baby herbs, if using.
Baby coriander leaves, to serve (2g saturated fat) • 53g carb PER SERVE • 25g protein • 15g fat (6g saturated
2 roti, warmed, halved • 17g dietary fibre • 416 Cals (1748kJ) fat) • 32g carb • 6g dietary fibre • 373 Cals (1561kJ)
——————

“
This golden, cheesy, polenta-crusted quiche makes a hearty and
delicious meat-free main. Serve with a leafy green salad and enjoy
the leftovers for lunch the next day.” Michelle Southan
oven
——————
18 taste slow cook favourites

hearty veg
barley & raw veg power salad

150g (2 ⁄ 3 cup) pearl barley or until tender. Drain and refresh under
2 oranges, peeled cold running water. Pat dry with paper
1 lemon, rind finely grated, juiced towel. Place in a bowl and set aside.
1 tbs extra virgin olive oil 2 Holding each orange over a bowl to top tips
2 tsp maple syrup catch any juice, cut along either side of Use leftover pearl
250g cauliflower florets the white membranes to remove orange barley to make risotto,
1 small zucchini, finely chopped segments. Reserve juice and segments. stuffing for chicken and
2 celery sticks, thinly sliced Combine orange juice, lemon juice, oil vegetables. Or to make
2 green shallots, thinly sliced and maple syrup in a bowl and season. lemon barley water, visit
280g mixed carrots, peeled, 3 Process cauliflower in a food processor taste.com.au/
coarsely grated until finely chopped. Add cauliflower and lemonbarley
50g (1 ⁄ 3 cup) dried cranberries zucchini to the juice mixture. Set aside
1 cup firmly packed combined fresh mint for 5 minutes to develop the flavours.
and coriander leaves, chopped 4 Add the orange segments, lemon
2 tbs toasted pine nuts rind, celery, shallot, carrot, cranberries,
200g pkt reduced-fat feta, quartered zucchini mixture and 3 ⁄4 cup of the herbs
Extra virgin olive oil, extra, to drizzle to the barley. Season. Toss to combine.
Fresh mint and coriander leaves, 5 Divide salad among serving bowls.
extra, to serve Sprinkle with pine nuts. Top with the feta
and remaining herbs. Drizzle with extra
1 Place barley in a saucepan. Cover with oil and sprinkle with the extra herbs.
cold water. Bring to the boil over high PER SERVE • 20g protein • 16g fat
heat. Reduce heat to medium. Simmer, (6g saturated fat) • 45g carb
stirring occasionally, for 30-35 minutes • 12g dietary fibre • 426 Cals (1789kJ)
——————

hearty veg
cranberry & pistachio-stuffed pumpkin

serves 8 | prep 30 mins (+ cooling time) | cooking 2 hours
230g (1 1 ⁄ 3 cups) Sunrice Mountain Blend 5 minutes or until softened. Add garlic.
1 tbs extra virgin olive oil, plus Cook, stirring, for 1 minute. Add the
2 tsp, extra grated apple. Cook, stirring for 2 minutes.
1 large red onion, finely chopped Add the onion mixture, lentils, pistachio,
3 celery sticks, finely chopped cranberries and parsley to the cooked top tip
2 garlic cloves, crushed rice and stir to combine. Finely trim the bottom
2 large red apples, cored, 3 Preheat oven to 200°C/180°C fan forced. of the pumpkin before filling
1 coarsely grated Cut off top of pumpkin, leaving 4cm border. it with the rice mixture to
400g can brown lentils, drained, rinsed Reserve lid. Discard seeds and membrane. ensure it sits firmly on the
50g (1 ⁄ 3 cup) pistachios, coarsely chopped 4 Spoon rice mixture into pumpkin cavity. baking tray.
75g (½ cup) sweetened dried Replace the lid. Spray a double layer of
cranberries foil with olive oil. Wrap pumpkin in foil to
1 ⁄4 cup chopped fresh continental parsley enclose. Place on a baking tray and roast
1 (about 3-3.5kg) whole Kent pumpkin for 1 hour 30 minutes. Peel foil from the
2 bunches watercress, leaves picked top of pumpkin. Roast for 20 minutes or
6 radishes, trimmed, thinly sliced until the pumpkin is tender.
2 tbs balsamic vinegar 5 Meanwhile, thinly slice the remaining
apple. Combine the apple, watercress
1 Cook the rice in a large saucepan of and radish in a bowl. Drizzle with the extra
boiling water following packet directions, oil and vinegar. Serve the pumpkin with
or until tender. Drain. Set aside to cool. the watercress salad.
2 Meanwhile, heat the oil in a large PER SERVE • 11g protein • 8g fat
non-stick frying pan over medium heat. (1g saturated fat) • 64g carb •
Cook the onion and celery, stirring, for 15g dietary fibre • 394 Cals (1655kJ)
——————

“
Good gourd! This impressive
vegetarian, gluten-free
dish serves 8, so it should
take centre stage at your
next dinner party.”
Michelle Southan
hearty veg
sticky honey &

fennel seed roasted
vegetable tart
4 small beetroot, peeled, cut into 1cm rounds

2 carrots, peeled, cut into 1cm rounds
1 large leek, cut into 1cm rounds
2 tbs extra virgin olive oil
2 tbs honey
2 tbs red wine vinegar
1 tsp wholegrain mustard
1 ⁄ 2 tsp fennel seeds
1 sheet butter puff pastry, partially thawed

40g smooth feta, crumbled
Baby herbs, to serve
Salad leaves, to serve
1 Preheat the oven to 200°C/180°C fan

forced. Line 2 baking trays with baking
couscous, haloumi & poached egg salad paper. Place beetroot on 1 prepared tray.
serves 4 | prep 15 mins | cooking 5 mins Place carrot and leek on second tray.
Drizzle both with oil. Season. Roast for
150g (3 ⁄4 cup) wholemeal stand for 2 minutes or until tender crisp. 15 minutes or until the carrot and leek are
couscous Drain. Refresh under cold running water. tender. Remove carrot and leek from oven.
250ml (1 cup) boiling water 3 Bring a saucepan of water to the boil Roast beetroot for a further 10 minutes or
2 tbs extra virgin olive oil over high heat. Add vinegar. Reduce heat until tender. Set aside for 5 minutes.
2 bunches asparagus, to low. Use a large spoon to stir water into 2 Meanwhile, place the honey, vinegar,
trimmed a whirlpool. Carefully crack the eggs into mustard and fennel in a saucepan. Season.
1 tbs white vinegar whirlpool. Cook for 3 minutes for a soft Cook over medium-low heat, stirring, for
4 eggs yolk or until cooked to your liking. Use a 1 minute or until honey dissolves. Simmer
225g haloumi, sliced slotted spoon to transfer eggs to a plate for 6-7 minutes or until thickened. Pour
2 green shallots, lined with paper towel to drain. into a 21cm (base measurement) square
thinly sliced 4 Heat a chargrill on medium-high. Cook cake pan and spread over base.
1 lemon, rind finely grated, the haloumi, turning, for 1 minute or until 3 Arrange the vegetables over the honey
cut into wedges charred. Place the couscous, asparagus, mixture in the pan, tucking in tightly to fit.
Baby mint leaves, to serve haloumi, shallot and rind in a bowl. Toss Top with pastry, folding and tucking in
gently to combine. Divide among plates. excess. Bake for 25-30 minutes or until
1 Place couscous in a heatproof bowl. 5 Top salad with an egg. Drizzle with puffed and golden. Cool in the pan for
Pour over the boiling water and 2 tsp the remaining oil. Sprinkle with the mint. 5 minutes. Turn onto plate. Sprinkle with
of the oil. Cover. Stand for 5 minutes or Season. Serve with lemon wedges. feta and herbs. Serve with salad leaves.
until absorbed. Fluff with a fork. PER SERVE • 26g protein • 25g fat PER SERVE • 7g protein • 23g fat
2 Meanwhile, place the asparagus in (10g saturated fat) • 24g carb (9g saturated fat) • 40g carb
a bowl. Cover with boiling water and • 7g dietary fibre • 434 Cals (1821kJ) • 6g dietary fibre • 401 Cals (1683kJ)
——————

hearty veg
beet & bean burger

serves 4 | prep 20 minutes | cooking 20 mins
1 1 ⁄ 2 tbs olive oil cook for 2 minutes. Add the curry paste
1 small brown onion, finely chopped and cook, stirring, for 1 minute or until
1 carrot, peeled, coarsely grated aromatic. Set aside to cool completely.
1 small beetroot, peeled, coarsely grated 2 Process the bean mix and coriander in top tip
2 tsp korma curry paste a food processor until coarsely chopped. Four bean mix is a perfect
750g can four bean mix, rinsed, drained Place the onion mixture, bean mixture combo of chickpeas, kidney
1 ⁄ 2 cup (loosely packed) fresh and quinoa in a large bowl. Use your beans, butter beans and
coriander leaves hands to mix until combined. Shape into baby lima beans in a can,
20g (1 ⁄4 cup) quinoa flakes, 4 flat patties. Place the extra quinoa making it so easy to up your
plus 2 tbs extra on a plate. Press the patties into the intake of dietary fibre, plant
2 wholegrain or sourdough rolls, quinoa to lightly coat. protein and B vitamins.
split, toasted 3 Heat remaining oil in a large frying
80ml (1 ⁄ 3 cup) beetroot tzatziki pan over medium-high heat. Add patties
Baby spinach leaves and cook for 3-4 minutes each side until
1 Lebanese cucumber, sliced into ribbons golden. Transfer to paper towel to drain.
Baby herbs, to serve 4 To assemble, top the roll bases with
tzatziki, spinach, patties, cucumber and
1 Heat 2 tsp of the oil in a non-stick herbs. Sandwich with the roll tops.
frying pan over medium heat. Add onion PER SERVE • 16g protein • 12g fat
and cook, stirring, for 5 minutes or until (2g saturated fat) • 45g carb
softened. Add carrot and beetroot and • 14g dietary fibre • 377 Cals (1582kJ)
“
This protein-packed burger really is the
business. Serving the beet and bean pattie
on a wholegrain or sourdough bun helps to
keep the meal low GI.” Michelle Southan
——————

hearty veg
honeyed sweet potato, almond & sprout salad

1kg sweet potato, peeled, cut into 2 Meanwhile, place the honey, vinegar
1cm-thick slices and orange juice in a saucepan over
1 tsp ground cumin medium heat. Simmer for 3-4 minutes or
1 1 ⁄ 2 tbs honey until reduced by half and slightly syrupy.
1 1 ⁄ 2 tbs apple cider vinegar Set aside to cool slightly. top tip
60ml (1 ⁄4 cup) orange juice 3 Heat oil in a large wok or non-stick For a spicy kick, sprinkle
1 tsp olive oil frying pan over high heat. Stir-fry garlic the sweet potato with
3 garlic cloves, thinly sliced for 30 seconds or until aromatic. Stir-fry a pinch of ground chilli
300g brussels sprouts, thinly sliced brussels sprouts for 1 minute. Add the before putting in
1 ⁄ 2 small red cabbage, trimmed, shredded cabbage and stir-fry for 2 minutes or the oven.
1 tbs chopped fresh continental parsley until the vegetables are tender crisp.
2 tbs flaked almonds, lightly toasted Remove from heat. Stir through parsley.
60g Persian feta, crumbled 4 Divide the warm brussels sprout salad
among serving plates. Top with sweet
1 Preheat oven to 200°C/180°C fan potato and sprinkle with the toasted
forced. Line a baking tray with baking almonds. Crumble over feta and drizzle
paper. Place potato in a single layer with the warm honey dressing.
on tray. Spray with olive oil. Sprinkle PER SERVE • 13g protein • 8g fat
with cumin. Roast, turning once, for (3g saturated fat) • 58g carb
30-35 minutes or until tender. • 12g dietary fibre • 380 Cals (1594kJ)
I love this salad. It’s an easy and nutritious
“ meal that you can throw together with minimum

fuss. The honey dressing is a great balance of
sweet and tart.” Michelle Southan
——————

hearty veg
roast mushrooms with spinach & ricotta

8 large (750g) field or portabello prepared tray. Spray lightly with olive
mushrooms, wiped clean oil. Roast for 20-25 minutes or until
1 ⁄ 2 cup fresh continental parsley mushrooms are golden and tender.
leaves, lightly packed
2 tbs pepitas
2 Meanwhile, process parsley, pepitas,
lemon rind, grated parmesan and
top tip
Look for fresh young
1 tsp finely grated lemon rind 40g spinach in a small food processor sugar snap peas for this
2 tbs finely grated parmesan until finely chopped. Add the ricotta. delicious mushroom salad.
120g baby spinach leaves Process until well combined. Season. Trim the tops of the
125g (1 ⁄ 2 cup) fresh ricotta 3 Spread pesto over top of mushrooms. peas, if desired.
150g chargrilled red capsicum, sliced Roast for a further 5 minutes. Combine
150g sugar snap peas, sliced (see tip) the capsicum, peas, chickpeas and
400g can chickpeas, rinsed, drained remaining spinach in a bowl. Drizzle
2 tsp balsamic vinegar with vinegar. Toss to combine.
Shaved parmesan, to serve 4 Divide salad and mushrooms among
Baby herbs, to serve (optional) serving plates. Top with the shaved
parmesan and herbs, if using.
1 Preheat the oven to 200°C/180°C PER SERVE • 19g protein • 9g fat
fan forced. Line a baking tray with (3g saturated fat) • 16g carb
baking paper. Place mushrooms on • 8g dietary fibre • 238 Cals (997kJ)
“
Using ricotta instead of oil results in a
deliciously creamy pesto with less fat than
regular pesto, plus bonus calcium and protein.
Win, win!” Michelle Southan
——————

“
The cashews in this warming curry add delightful texture and
crunch. Serving the curry on steamed quinoa rather than rice
helps to increase the protein.” Michelle Southan
hearty veg
sweet potato,
broccoli, tofu &
cashew curry
350g firm tofu, drained, cut into

1.5cm cubes
1 red onion, finely chopped
2 tsp finely grated fresh ginger
2 tsp brown mustard seeds
2 tsp ground cumin
1 ⁄ 2 tsp ground turmeric
1 ⁄ 4 tsp dried chilli flakes
2 tbs no-added-salt tomato paste

375ml (1 1 ⁄ 2 cups) water
300g sweet potato, peeled, diced
150g green beans, trimmed, sliced
250g broccoli, trimmed, cut into florets
2 tbs roasted unsalted cashews,
finely chopped
70g (1 ⁄4 cup) natural yoghurt, plus
extra to serve (optional)
1 ⁄ 2 tsp brown sugar
Baby herbs, to serve

2 cups steamed quinoa, to serve pumpkin, ricotta & quinoa fritters
1 Heat a large saucepan over high
heat. Spray with olive oil. Cook tofu in 300g peeled and chopped 2 Add the ricotta, quinoa, parmesan,
2 batches, turning, for 2-3 minutes or butternut pumpkin chives, egg and rind to the pumpkin.
until golden. Transfer to a plate. 350g fresh ricotta, crumbled Season. Stir until combined.
2 Return pan to medium heat. Spray 35g (1 ⁄ 3 cup) quinoa flakes 3 Heat 2 tsp of the oil in a frying pan
with a little more oil. Cook onion, stirring 25g (1 ⁄ 3 cup) finely grated parmesan over medium-high heat. Add basil and
occasionally, for 5 minutes or until soft. 1 ⁄ 4 cup finely chopped fresh chives garlic. Cook, stirring, for 30 seconds or
Add the garlic, ginger, mustard seeds, 1 egg, lightly whisked until aromatic. Stir in passata and sugar.
cumin, turmeric and chilli flakes. Cook, 1 lemon, rind finely grated Simmer for 5 minutes or until thickened
stirring for 1-2 minutes or until aromatic. 2 1 ⁄ 2 tbs extra virgin olive oil slightly. Season. Set aside and keep warm.
Add tomato paste. Cook, stirring, for 3 ⁄ 4 cup fresh basil leaves 4 Heat 1 tbs of the oil in a large non-stick
1 minute or until combined. Add water 1 garlic clove, crushed frying pan over medium heat. Spoon four
and sweet potato. Bring to the boil. 700g btl tomato passata 1 ⁄4 cupfuls of pumpkin mixture into pan,
Reduce heat to low. Cook, covered, 1 ⁄ 2 tsp caster sugar spreading to 1cm thick. Cook for 2 minutes
for 15 minutes or until potato is tender. Baby spinach leaves, to serve or until golden brown. Use an egg lifter
3 Add tofu, beans and broccoli to pan. Small basil leaves, to serve to turn. Cook for a further 2 minutes or
Simmer, covered, for a further 5 minutes Finely grated parmesan, extra, to serve until cooked through. Transfer to a plate.
or until vegetables are just tender. Stir Repeat with remaining oil and pumpkin
through cashews, yoghurt and sugar. 1 Place the pumpkin in a heatproof mixture to make 8 fritters. Serve with
Top with extra yoghurt, if using. Sprinkle bowl. Microwave on High, covered, for tomato sauce. Sprinkle with spinach,
with herbs. Serve with quinoa. 4-5 minutes or until tender. Transfer to basil and extra parmesan.
PER SERVE • 22g protein • 13g fat a sieve. Set aside to drain for 5 minutes. PER SERVE • 15g protein • 23g fat
(2g saturated fat) • 33g carb Transfer the pumpkin to a large bowl (9g saturated fat) • 15g carb
• 14g dietary fibre • 363 Cals (1525kJ) and mash until smooth. • 3g dietary fibre • 334 Cals (1401kJ)
——————

hearty veg
hearty
cauliflower dahl
200g chana dahl, washed

1 1 ⁄ 2 tbs ghee
1 tsp cumin seeds
1 tsp brown mustard seeds
12 fresh curry leaves
1 brown onion, finely chopped
2 tsp finely grated fresh ginger
1 long fresh red chilli, thinly sliced
1 head cauliflower, cut into florets
2 tsp ground turmeric
1 tbs lemon juice
1 ⁄ 3 cup fresh coriander leaves,
coarsely chopped
Mango chutney, to serve
Low-fat Greek yoghurt, to serve (optional)
1 Place the dahl in a saucepan and

cover with warm water. Bring to the boil
silverbeet pies with filo chia topping over high heat. Reduce heat to medium
serves 4 | prep 10 mins | cooking 35 mins and cook, skimming the foam off the
surface and discarding, for 12 minutes
2 tbs extra virgin olive oil for 4 minutes or just wilted. Increase until dahl is just tender. Drain, reserving
1 small brown onion, finely chopped heat to medium-high. Cook, stirring, 1 1 ⁄ 2 cups of the cooking liquid.
1 small carrot, peeled, finely chopped for 2 minutes or until tender. Transfer 2 Meanwhile, heat 1 tbs of ghee in a large
2 tbs currants to a sieve to drain. Squeeze excess non-stick heavy-based frying pan over
1 garlic clove, crushed moisture from silverbeet mixture. medium-low heat. Stir in the cumin and
1 bunch silverbeet, stems removed, 2 Heat remaining oil in a saucepan mustard seeds for 30 seconds or until
leaves thinly sliced over medium-low heat. Add the flour aromatic. Stir in curry leaves for 1 minute
2 tbs plain flour and cook, stirring, for 1 minute or until or until aromatic. Add the onion. Cook,
310ml (1 1 ⁄4 cups) reduced-fat milk foaming. Remove from heat. Slowly stir stirring, for 2 minutes or until soft. Add the
400g can brown lentils, rinsed, drained in the milk until smooth. Stir over low garlic, ginger and chilli. Cook, stirring, for
50g reduced-fat feta, crumbled heat for 4 minutes or until thick. Add 1 minute or until aromatic. Add the
1 lemon, rind finely grated, juiced silverbeet mixture, lentils, feta, lemon cauliflower and remaining ghee. Cook,
4 sheets filo pastry rind and 2 tbs juice to milk mixture. stirring, for 1 minute or until well combined.
1 tsp chia seeds Season. Divide among 4 greased Stir in turmeric for 1 minute until aromatic.
250ml (1 cup) ovenproof dishes. 3 Add dahl and reserved water to pan.
1 Preheat the oven to 190°C/170°C 3 Gently scrunch each filo sheet and Cook, covered, stirring occasionally, for
fan forced. Heat 1 tbs of the oil in a arrange on top of the pies. Place on 16 minutes or until cauliflower is tender.
non-stick frying pan over medium-low a baking tray. Spray with olive oil. Season well. Stir in lemon juice and
heat. Cook the onion and carrot, stirring, Sprinkle with chia seeds and bake for coriander. Serve with chutney and
for 3 minutes or until soft. Add currants 15-20 minutes or until golden and crisp. yoghurt, if using.
and garlic. Cook, stirring, for 2 minutes PER SERVE • 14g protein • 13g fat PER SERVE • 17g protein • 8g fat
or until aromatic. Add the silverbeet. (3g saturated fat) • 29g carb (4g saturated fat) • 33g carb
Cook, covered, stirring occasionally, • 5g dietary fibre • 299 Cals (1255kJ) • 13g dietary fibre • 292 Cals (1226kJ)
——————

top tip
Freeze leftover curry leaves
in snaplock bags. Fry them
off, straight from the freezer,
with onion and garam
masala, then add to rice
dishes or scrambled eggs.
hearty veg
quinoa, tomato, asparagus & goat’s cheese tart

190g (1 cup) quinoa, rinsed, 2 Preheat oven to 180°C/160°C fan forced.

drained (see tip) Line a baking tray with baking paper.
1 tsp salt-reduced Massel Vegetable Place the tomatoes and asparagus on
Stock Powder prepared tray. Spray with olive oil. Roast
500ml (2 cups) water for 8-10 minutes or until tender. Set aside. top tips
400g grape tomatoes 3 Place the cooled quinoa in a large Make sure you rinse
2 bunches asparagus, trimmed, halved bowl. Add eggs and grated parmesan. the quinoa well before
2 eggs Season and stir until well combined. cooking. Roasting the
50g (1 ⁄ 2 cup) finely grated parmesan 4 Lightly spray a 26cm non-stick fluted tomatoes increases their
150g soft goat’s cheese tart tin with a removable base with oil. natural sweetness.
150g low-fat ricotta Press quinoa mixture evenly and firmly
2 tbs chopped fresh continental into the base and side of the tin to form
parsley a thick crust. Place on a baking tray and
2 tbs chopped fresh chives bake for 15 minutes or until light golden.
2 tsp finely grated lemon rind 5 Combine goat’s cheese, ricotta, parsley,
Fresh basil leaves, to serve chives and lemon rind in a bowl. Mix until
Balsamic vinegar, to drizzle smooth. Spread over quinoa base. Top
with the roasted tomatoes and asparagus.
1 Place quinoa in a small saucepan Roast for a further 5-10 minutes or until
with the stock powder and water. Stir warmed through. Sprinkle with basil and
to combine and bring to the boil over lightly drizzle with balsamic vinegar.
medium-high heat. Reduce heat to low. PER SERVE • 13g protein • 10g fat
Cover and simmer for 12 minutes or until (5g saturated fat) • 18g carb
water is absorbed. Set aside to cool. • 3g dietary fibre • 216 Cals (906kJ)
——————

hearty veg
stir-fried barley with vegies & macadamias

220g (1 cup) pearl barley 1 Cook the pearl barley in a saucepan

1 1 ⁄ 2 tsp macadamia oil of boiling water for 20-25 minutes or
(or light-flavoured oil)
2 eggs, lightly whisked
until al dente. Drain well.
2 Brush 1 ⁄ 2 tsp oil in a non-stick wok over
top tip
Half a cup of cooked kale
1 red onion, thinly sliced high heat. Add egg and swirl to coat base. provides all the recommended
2 garlic cloves, crushed Cook for 1 minute or until just set. Carefully daily intake of vitamin C and
2 tsp finely grated fresh ginger remove omelette from the wok. Place on half your vitamin A. It’s also
1 long fresh red chilli, deseeded, a chopping board. Roll and thinly slice. rich in iron, calcium, and
finely chopped 3 Heat remaining oil in wok over high vitamin C, which enhances
100g fresh shiitake mushroom, heat. Stir-fry onion, garlic, ginger and chilli iron absorption.
wiped clean, thinly sliced for 2 minutes or until aromatic. Add the
1 bunch asparagus, trimmed, mushrooms and stir-fry for 2 minutes or
sliced until golden. Add asparagus and kale.
1 ⁄ 2 bunch (about 4 cups) trimmed Stir-fry for 2 minutes or until tender crisp.
and sliced kale 4 Add barley, tamari and mirin. Stir-fry for
1 tbs salt-reduced tamari 3 minutes or until heated. Divide among
1 tbs mirin bowls. Top with omelette. Sprinkle with
2 tbs roasted unsalted macadamias, macadamias. Serve with sauce, if using.
chopped PER SERVE • 13g protein • 10g fat
Hot chilli sauce, to serve (2g saturated fat) • 40g carb
(optional) • 12g dietary fibre • 333 Cals (1398kJ)
A power-packed stir-fry like this should be
“ in everyone’s weeknight meal repertoire. It’s

the little additions such as the macadamias
and kale that make a good stir-fry great.”
Michelle Southan
——————

meaty mains
These light and balanced meals pack a flavourful and
nutritional punch. Choose from family-friendly favourites
such as steak and chips or pizza (surprising, we know!),
or try one of our new superfood classics.
meaty mains
seared steak with crispy kale & pumpkin salad

1kg piece Kent pumpkin, unpeeled, 2 Meanwhile, whisk vinegar, mustard,

cut into wedges garlic and remaining oil together in
1 red onion, halved, cut into wedges a bowl. Season. Place mushrooms
100g kale leaves, torn in a separate bowl and drizzle with
80ml (1 ⁄ 3 cup) extra virgin olive oil 1 tablespoonful of dressing. Season. top tips
1 1 ⁄ 2 tbs red wine vinegar 3 Preheat a barbecue or chargrill on Roasting kale until it’s
1 ⁄ 2 tsp Dijon mustard medium-high. Add the mushrooms and crisp creates tasty, moreish
1 ⁄ 2 small garlic clove, crushed cook, turning, for 5 minutes, or until chips. For a spicy twist,
6 flat mushrooms, thickly sliced charred and tender. Transfer to a plate add ½ tsp dried chilli
2 (about 500g) porterhouse steaks, and set aside. Spray steaks with oil. flakes to the
fat trimmed Season. Cook, turning, for 3-4 minutes dressing.
for medium, or until cooked to your
1 Preheat the oven to 200°C/180°C fan liking. Set aside for 3 minutes to rest.
forced. Line 2 baking trays with baking 4 Thinly slice the steak. Arrange the
paper. Place pumpkin and onion on pumpkin, onion, mushroom, steak and
1 prepared tray, and kale on the second kale on serving plates. Drizzle with
tray. Drizzle each with 1 tbs oil. Season. the remaining dressing.
Roast pumpkin, turning, for 30 minutes PER SERVE • 37g protein • 26g fat
or until golden and tender. Add kale for (6g saturated fat) • 20g carb
the last 15-20 minutes, or until crisp. • 8g dietary fibre • 472 Cals (1981kJ)
A great recipe! It’s easy because once the
“ vegies are in the oven you can work on

your steaks. Highly recommend!” delco
——————

meaty mains
udon noodle & peking duck soup bowl

serves 4 | prep & cooking 20 mins
1 pkt (about 372g) Luv-a-Duck Ready paper. Place the duck on prepared tray
Roasted Peking Duck Breasts and cook, following packet directions.
1L (4 cups) salt-reduced chicken stock Rest for 5 minutes. Thinly slice.
250ml (1 cup) water 2 Meanwhile, bring the stock, water, top tip
4cm piece fresh ginger, peeled, ginger and soy sauce to the boil over high Replace the duck with
cut into matchsticks heat. Add the noodles and cook, stirring, 400g chicken thigh fillets
2-3 tsp soy sauce, to taste for 1 minute. Add the buk choy stems and marinated in a little soy
2 x 200g pkt Obento Udon Noodles mushrooms. Cook, stirring, for 1 minute and hoisin sauce. Pan fry,
1 bunch baby buk choy, leaves & stems or until tender crisp. Add the buk choy turning, for 12 minutes or
separated, sliced leaves, half the coriander, half the shallot until cooked through.
100g oyster mushrooms, torn and half the chilli. Cook for 1 minute or
1 ⁄ 3 cup fresh coriander leaves until the leaves are just wilted and the
2 green shallots, thinly sliced noodles are tender.
1 long fresh red chilli, 3 Divide noodle mixture among bowls.
thinly sliced diagonally Drizzle with sesame oil. Top with duck and
1 tsp sesame oil remaining coriander, shallot and chilli.
PER SERVE • 26g protein • 15g fat
1 Preheat the oven to 180°C/160°C fan (4g saturated fat) • 27g carb
forced and line a baking tray with baking • 4g dietary fibre • 348 Cals (1463kJ)
——————

meaty mains
black rice, tamari pork & roasted pumpkin salad

190g (1 cup) black rice Sprinkle with 2 tsp sesame seeds. Roast
1 tbs seasoned sushi vinegar for 25 minutes or until golden and tender.
300g peeled butternut pumpkin, 3 Heat 1 tsp oil in a non-stick frying pan
over high heat. Cook the pork, turning,
top tip
cut into 1.5cm cubes
3 tsp sesame seeds for 5 minutes or until brown. Transfer to
2 tsp peanut oil the second tray. Drizzle with 2 tsp tamari Tamari is a wheat-free soy
400g pork fillet, trimmed and 1 tsp mirin. Roast for 10-12 minutes sauce. If you’re buying it for
1 1 ⁄ 2 tbs salt-reduced tamari or until just cooked through. Set aside gluten-free cooking, always
1 tbs mirin for 5 minutes to rest. Slice the pork. check the label to make sure
1 red onion, cut into thin wedges 4 Return the pan to high heat. Add the it doesn’t contain any
3 garlic cloves, thinly sliced remaining oil and onion. Cook, stirring, wheat products.
1 long red chilli, thinly sliced for 2 minutes or until golden. Add garlic
75g baby spinach leaves and chilli. Cook, stirring, for 30 seconds.
2 green shallots, thinly Add the remaining tamari and mirin.
sliced diagonally Cook, stirring, for 30 seconds.
5 Place rice, pumpkin, onion mixture,
1 Preheat the oven to 200°C/180°C fan spinach and half the shallot in a large
forced. Line two baking trays with baking bowl. Gently toss to combine. Divide
paper. Cook the rice in a large saucepan among serving plates. Top with pork.
of boiling water for 25-30 minutes or until Drizzle with pan juices and sprinkle with
al dente. Drain well. Return to saucepan. remaining shallot and sesame seeds.
Stir in sushi vinegar. Keep warm. PER SERVE • 29g protein • 6g fat
2 Meanwhile, place pumpkin on one of (1g saturated fat) • 45g carb
the prepared trays. Spray with olive oil. • 4g dietary fibre • 371 Cals (1552kJ)
I love the tamari pork in this dish, it’s so lean
“ and tender and tastes amazing with the golden

pumpkin nuggets.” Michelle Southan
——————

meaty mains
chargrilled lamb
& vegie sandwich
serves 4 | prep 15 mins (+ 20 mins marinating
time) | cooking 10 mins
400g lamb leg steaks

1 garlic clove, crushed
1 ⁄ 2 tsp ground cumin
1 ⁄ 2 tsp dried mint
1 tbs lemon juice

1 large red capsicum, deseeded, cut into
2cm-wide strips
1 (about 300g) eggplant, trimmed, cut into
1cm-thick slices
1 large zucchini, trimmed, peeled
into ribbons
4 slices wholegrain bread, chargrilled
2 tbs chilli hummus
50g baby rocket leaves, to serve
lamb & haloumi meatball salad Low-fat yoghurt, to drizzle
1 Pound lamb steaks between 2 pieces
500g lamb mince Cook meatballs, turning, for 6-8 minutes baking paper until about 3-4mm thick.
50g haloumi, coarsely grated or until just cooked through. Transfer to Place the garlic, cumin, mint, lemon juice
1 tbs finely chopped fresh oregano leaves a plate. Set aside for 2 minutes to rest. and oil in a shallow glass or ceramic dish.
1 lemon, rind finely grated, quartered 2 Heat a chargrill pan over medium-high Add lamb and turn to coat. Cover and set
1 garlic clove, crushed heat. Combine the zucchini, onion and aside for 20 minutes to marinate.
3 tsp extra virgin olive oil half the remaining oil in a bowl. Season. 2 Preheat a chargrill on high. Spray the
2 zucchini, thinly sliced diagonally Toss to combine. Combine the tomato capsicum, eggplant and zucchini lightly
1 small red onion, cut into thin wedges and remaining oil in a bowl. Season. with olive oil. Chargrill the vegetables for
150g grape tomatoes, halved Cook the zucchini mixture, turning, for 2-3 minutes each side or until tender and
100g baby spinach leaves 4 minutes or until lightly charred and lightly charred. Transfer to a plate.
tzatziki tender. Cook the tomato, turning, for 3 Chargrill the lamb for 1-2 minutes each
130g (1 ⁄ 2 cup) low-fat Greek yoghurt 2 minutes or until just tender. side for medium or until cooked to your
Lebanese cucumber, coarsely grated
1 ⁄2 3 For the tzatziki, combine the yoghurt, liking. Transfer to a plate. Cover with foil
1 garlic clove, crushed cucumber and garlic in a bowl. Season. and set aside for 2 minutes to rest.
4 Divide spinach among serving plates. 4 Spread bread with hummus. Top with
1 Place lamb mince, haloumi, oregano, Top with grilled vegetables and meatballs. eggplant, capsicum, lamb and zucchini.
lemon rind and garlic in a bowl and stir Serve with the tzatziki and lemon. Top with rocket. Drizzle with yoghurt.
to combine. Season. Roll tablespoonfuls PER SERVE • 33g protein • 25g fat PER SERVE • 28g protein • 13g fat
of the mixture into balls. Heat 1 tsp oil in (10g saturated fat) • 9g carb (3g saturated fat) • 22g carb
a non-stick frying pan over medium heat. • 2g dietary fibre • 392 Cals (1647kJ) • 6g dietary fibre • 326 Cals (1363kJ)
——————

——————
48 taste slow cook favourites

meaty mains
chorizo, kale & apple frittata

1 tbs extra virgin olive oil golden. Transfer to bowl. Add kale. Cook,
1 chorizo, thinly sliced stirring, for 1 minute or until wilted. Season.
1 small red onion, thinly 2 Preheat grill to high. Whisk the eggs
sliced into rounds and milk together in a large bowl. Return
1 red apple, cut into thin wedges three-quartes of the chorizo mixture to top tips
100g thinly sliced kale leaves pan and stir to combine. Pour over the This frittata is ideal for
or baby kale egg mixture and shake pan to distribute using up leftover roast
9 eggs evenly. Arrange apple and remaining vegies. Replace the apple
60ml (1 ⁄4 cup) reduced-fat milk chorizo mixture over the top. with potato, sweet
3 Cook, shaking pan occasionally for potato or carrot.
1 Heat oil in non-stick ovenproof frying 8 minutes or until almost set. Grill, rotating
pan over medium heat. Add chorizo. Cook, pan occasionally, for 2-3 minutes or until
stirring, for 1 minute or until golden. Add golden and set. Cut into wedges.
onion. Cook, stirring, for 3 minutes or until PER SERVE • 22g protein • 21g fat
soft. Transfer to a bowl. Reserve oil in pan. (7g saturated fat) • 7g carb
Cook apple, turning, for 4 minutes or until • 2g dietary fibre • 309 Cals (1298kJ)
“
Have been doing this recipe a few times now…
Although I always leave the apples out and
I always serve a salad with it.” Susann
——————

meaty mains
veal with broad bean, feta & pea mash

serves 4 | prep 20 mins (+ 30 mins marinating time) | cooking 10 mins
2 tbs lemon juice 2 Cook peas and beans in a saucepan

1 garlic clove, crushed of boiling water for 2-3 minutes or until
2 tsp extra virgin olive oil tender. Drain and return to pan. Coarsely
4 (about 175g each) French-trimmed mash. Cover and keep warm. top tip
veal cutlets 3 Heat a large chargrill or non-stick frying Broad beans and peas
230g (1 1 ⁄ 2 cups) frozen peas pan over medium-high heat. Cook veal for make an easy and nutritious
500g frozen broad beans, thawed, peeled 2-3 minutes each side, or until cooked to alternative to regular mash.
2 tbs chopped fresh continental parsley your liking. Transfer to plate. Cover loosely Their nutritional value
2 tbs chopped fresh mint with foil. Set aside for 3 minutes to rest. frozen is almost identical
2 tsp finely grated lemon rind 4 Meanwhile, combine parsley, mint and to fresh, so is a great
1 baby treviso lettuce, trimmed, lemon rind in a bowl. In a separate bowl, freezer staple.
leaves separated combine treviso and rocket. Drizzle salad
50g baby rocket leaves leaves with vinegar. Toss to combine.
1 tbs balsamic vinegar 5 Divide the mash among serving plates.
40g drained marinated feta, crumbled Sprinkle with feta and top with a veal
cutlet. Sprinkle with the parsley mixture
1 Combine lemon juice, garlic and oil in and serve with the salad.
a shallow glass or ceramic dish. Add the PER SERVE • 38g protein • 9g fat
veal cutlets and turn to coat. Cover and (4g saturated fat) • 12g carb
set aside for 30 minutes to marinate. • 10g dietary fibre • 292 Cals (1228kJ)
This dish is full of bright fresh flavours
“ that zing and the marinated feta adds a

salty and creamy edge to the mash. Yum.”
Michelle Southan
——————

meaty mains
prosciutto, basil &

mozzarella pizza
250g baby spinach leaves

2 large rounds wholemeal Lebanese bread
250g low-fat ricotta
200g mixed baby tomatoes, halved
200g fresh mozzarella, torn
6 slices prosciutto
70g (1 ⁄4 cup) Wattle Valley Basil, Cashew
& Parmesan Chunky Dip

forced. Place a heavy-based baking tray
or pizza stone on the middle shelf.
2 Place the spinach in a bowl. Cover with
boiling water and stand for 1 minute. Drain
and set aside until cool enough to handle.
Squeeze out any excess moisture.
3 Place each round of bread on a piece
of baking paper. Spread with the ricotta. honey soy beef & roasted vegie noodles
Top with the spinach, tomato, mozzarella serves 4 | prep 15 mins (+ marinating time) | cooking 35 mins
and prosciutto. Use the paper to carefully
lift 1 pizza onto the tray or stone. Bake 2 tbs rice wine vinegar 2 Meanwhile, place the pumpkin and
for 5 minutes or until golden and crisp. 1 1 ⁄ 2 tbs tamari broccoli on separate prepared trays and
Repeat with remaining pizza. Spoon over 1 1 ⁄ 2 tsp finely grated fresh ginger spray well with olive oil. Season. Roast the
the dip and season with pepper. 1 tsp sesame oil pumpkin, turning halfway through cooking,
PER SERVE • 34g protein • 18g fat 1 tsp honey for 20 minutes. Add the broccoli tray and
(9g saturated fat) • 37g carb 2 (about 500g) beef scotch fillet steaks, roast, turning halfway, for 12-15 minutes
• 4g dietary fibre • 446 Cals (1866kJ) fat trimmed or until pumpkin and broccoli are tender.
1 garlic clove, crushed 3 Meanwhile, cook noodles in a saucepan
550g Kent pumpkin, peeled, cut into of boiling water for 4 minutes or until tender.
2cm pieces Drain. Refresh under cold running water.
1 head (about 300g) broccoli, cut 4 Heat a chargrill on medium-high heat.
into florets Drain marinade from steak and discard.
180g soba noodles Spray steak with oil and cook, turning, for
2 green shallots, thinly sliced diagonally 3-4 minutes for medium or until cooked to
top tip 2 tsp sesame seeds, toasted, to serve your liking. Rest for 3 minutes. Thinly slice.
Preheating an oven 5 Combine noodles, pumpkin, broccoli,
tray or pizza stone helps 1 Preheat oven to 200°C/180°C fan forced steak, shallot and remaining dressing
to make the bottom and line 2 baking trays with baking paper. in a large bowl. Toss gently to combine.
of the pizza nice Combine vinegar, tamari, ginger, sesame Divide among plates and sprinkle with
and crispy. oil and honey in a small bowl. Place steak the toasted sesame seeds.
in a glass or ceramic dish. Add the garlic PER SERVE • 43g protein • 13g fat
and 1 tbs vinegar mixture. Turn to coat. (4g saturated fat) • 42g carb
Set aside for 10 minutes to marinate. • 7g dietary fibre • 474 Cals (1990kJ)
——————

meaty mains
steak & brussels sprout salad with warm bacon dressing

1 bunch baby carrots, trimmed, peeled 2 tsp oil. Season and toss to combine.
500g baby potatoes, halved Roast, turning halfway through cooking
1 red onion, halved, cut into thin wedges time, for 20 minutes or until golden.
2 1 ⁄ 2 tbs extra virgin olive oil
250g baby brussels sprouts, halved
2 Meanwhile, heat a frying pan over
medium-high heat. Pour 1 tsp oil over top tip
2 (about 500g) porterhouse steaks, steak. Season. Cook, for 3-4 minutes If sprouts aren’t your thing,
fat trimmed each side for medium or until cooked replace them with 250g
75g shortcut bacon, finely chopped to your liking. Rest for 3 minutes. whole button mushrooms,
1 tbs red wine vinegar 3 Heat remaining oil in pan over low and roast for 15 minutes
2 tsp balsamic vinegar heat. Cook bacon, stirring, for 2 minutes until golden and tender.
1 tsp Dijon mustard or until golden. Remove from the heat.
Baby herbs, to serve Stir in combined vinegar and mustard.
Season with pepper.
1 Preheat the oven to 200°C/180°C fan 4 Thinly slice the steak. Combine the
forced. Line 2 baking trays with baking steak, carrot mixture and brussels sprouts
paper. Place carrot, potato and onion on in a large bowl. Divide among serving
one of the prepared trays. Drizzle with plates. Drizzle with the bacon dressing
1 tbs oil. Season and toss to coat. Roast, and sprinkle with baby herbs.
turning halfway through cooking time, PER SERVE • 43g protein • 17g fat
for 35 minutes or until tender. Place (5g saturated fat) • 19g carb
sprouts on remaining tray. Drizzle with • 6g dietary fibre • 417 Cals (1750kJ)
Sprouts are seriously delicious when roasted
“ in oil until golden and crisp. Plus, who knew

you could use the words low cal and warm
bacon dressing to describe the one recipe.”
Michelle Southan
——————

meaty mains
teriyaki beef & pickled vegie lettuce cups

serves 4 | prep 10 mins (+ marinating & resting time) | cooking 10 mins
2 (about 400g) scotch fillet steaks, 3 Place the vinegar, sugar and salt in
trimmed a saucepan over low heat. Cook, stirring,
60ml (1 ⁄4 cup) teriyaki marinade for 1 minute or until sugar dissolves. Bring
180g pkt Obento Soba Noodles
60ml (1 ⁄4 cup) rice wine vinegar
to the boil. Simmer for 2-3 minutes or until
slightly thickened. Cool for 5 minutes.
top tip
Keep leftover pickled ginger
1 tbs caster sugar 4 Combine the radish, cucumber and in the fridge for lunches.
1 ⁄ 2 tsp sea salt carrot in a heatproof bowl. Pour over the
Spread some bread with
3 large radishes, cut into matchsticks vinegar mixture. Stand for 10 minutes to
cream cheese and sprinkle
1 large Lebanese cucumber, deseeded, allow flavours to develop.
with chives, then top with
cut into matchsticks 5 Meanwhile, heat a barbecue or chargrill smoked salmon and
1 large carrot, peeled, cut into matchsticks on medium-high. Drain steak. Spray with
pickled ginger.
8 large butter lettuce leaves oil. Cook, turning halfway, for 4-5 minutes
Toasted sesame seeds, to serve for medium or until cooked to your liking.
Pickled ginger, to serve Rest for 3 minutes. Thinly slice steak.
Soy sauce, to serve 6 Add the noodles and steak to vegetable
mixture. Toss to combine. Divide lettuce
1 Combine steak and marinade in a bowl. leaves among serving plates. Top with
Set aside for 10 minutes to marinate. steak mixture. Sprinkle with sesame seeds.
2 Meanwhile, cook noodles in a large Serve with pickled ginger and soy sauce.
saucepan of boiling water for 2 minutes PER SERVE • 29g protein • 10g fat
or until just tender. Drain. Refresh under (4g saturated fat) • 21g carb
cold running water. • 2g dietary fibre • 297 Cals (1243kJ)
——————

“
Japanese flavours take centre stage with these
hands-on teriyaki beef lettuce cups. The pickled
vegies are easy to make and add a delightful
tang to the dish.” Michelle Southan
meaty mains
chicken with tomato,

walnut & basil pesto
1 1 ⁄ 2 tbs walnut kernels, chopped

1 ⁄ 3 cup firmly packed fresh basil leaves
1 tsp finely grated lemon rind

110g (1 ⁄ 2 cup) semi-dried tomatoes,
chopped
2 tbs water
4 (150g each) chicken breast fillets
2 x 400g cans cannellini beans,
rinsed, drained
80ml (1 ⁄ 3 cup) salt-reduced chicken stock
1 tbs lemon juice
Steamed broccolini and green beans, to
serve
Baby basil and lemon wedges, to serve
beef & quinoa rice paper rolls
with tamarind dipping sauce 1 Preheat oven to 200°C/180°C fan
serves 4 | prep 35 mins (+ cooling time) | cooking 15 mins forced. Process walnut, basil and rind in a
small food processor until finely chopped.
100g (1 ⁄ 2 cup) tri-coloured quinoa, rinsed over medium-low heat. Cook, stirring, for Add tomato and water. Process until thick
180ml (3 ⁄4 cup) water, plus 2 tbs extra 3 minutes. Simmer for 2 minutes or until and spreadable.
30g palm sugar, finely chopped thickened slightly. Transfer to a bowl. Stir 2 Cut a horizontal slit in thickest part of
5 tsp fish sauce in the lime juice and ginger. Cool. each chicken breast to create a pocket,
1 tbs tamarind puree 3 Heat a chargrill over medium-high heat. taking care not to cut all the way through.
1 small garlic clove, crushed Spray steak with olive oil. Season. Cook, Fill pockets with pesto mixture. Use
2 tsp lime juice turning halfway, for 4 minutes for medium toothpicks to secure.
3 ⁄ 4 tsp finely grated fresh ginger or until cooked to your liking. Rest for 3 Heat a non-stick frying pan over high
400g beef rump steak 4 minutes. Thinly slice steak. heat. Spray with oil. Cook chicken for
2 green shallots, thinly sliced 4 Stir the shallot and 3 tsp of the sauce into 2 minutes each side or until golden.
12 (22cm) rice paper sheets quinoa. Dip 1 rice paper sheet in cold water Transfer to a baking tray. Bake for 12
1 long fresh red chilli, thinly sliced diagonally for 10 seconds or until starting to soften. minutes until cooked through.
12 large fresh mint leaves Drain on a clean tea towel. Place on a flat 4 Meanwhile, heat oil in a saucepan
150g bean sprouts work surface. Place 2 chilli slices and 1 mint over medium heat. Stir in the garlic for
12 fresh coriander sprigs leaf along centre. Top with a little quinoa 30 seconds. Add the beans and stock.
mixture, bean sprouts, steak and coriander. Simmer for 2 minutes. Add juice.
1 Place quinoa and water in a saucepan Fold in ends. Roll up firmly to enclose the Coarsely mash. Season.
over medium-low heat. Bring to a simmer. filling. Repeat with remaining rice paper 5 Remove toothpicks. Slice chicken.
Simmer, stirring, for 10-12 minutes or until sheets. Serve with the remaining sauce. Serve with mash, greens, basil and lemon.
quinoa is tender. Cool slightly. PER SERVE • 33g protein • 8g fat PER SERVE • 49g protein • 6g fat
2 Meanwhile, place the sugar, fish sauce, (2g saturated fat) • 43 carb (1g saturated fat) • 21g carb
tamarind, garlic and extra water in saucepan • 3g dietary fibre • 385 Cals (1618kJ) • 15g dietary fibre • 365 Cals (1527kJ)
——————

“
The magic of the pesto filling is in the tomatoes.
As they have a lot of liquid, you don’t need to add
extra oil,so the resulting pesto has only a fraction
of the fat and calories.” Michelle Southan
meaty mains
lamb, edamame & lentil salad

serves 4 | prep 15 mins (+ marinating & cooling time) | cooking 30 mins
110g (1 ⁄ 2 cup) French green lentils, rinsed 3 Cook the edamame and sugar snap
1 ⁄2 small red onion, finely chopped peas in a saucepan of boiling water until
3 vine-ripened tomatoes, deseeded, just tender. Drain. Set aside to cool
chopped slightly. Remove the edamame beans
2 tsp balsamic vinegar from pods, discarding the pods. Add top tip
2 tsp extra virgin olive oil the edamame, sugar snap peas and Edamame are soy
250g frozen edamame (see tip) parsley to the lentil mixture. beans that are still in their
150g sugar snap peas, trimmed, halved 4 Heat a large non-stick frying pan pods. Find them in the
1 ⁄ 2 cup fresh continental parsley leaves over high heat and spray with olive oil. freezer section of the
400g lamb backstrap Cook the lamb for 3-4 minutes each side supermarket.
80g thinly sliced sourdough baguette, for medium or until cooked to your liking.
toasted Transfer to a plate. Cover loosely with
85g (1 ⁄ 3 cup) fresh ricotta foil and set aside for 3 minutes to rest.
5 Spread the toasted sourdough slices
1 Cook lentils in a saucepan of boiling with ricotta. Thinly slice the lamb. Divide
water over medium heat for 20 minutes the lentil mixture among serving plates.
or until al dente. Drain. Top with the lamb and crostini.
2 Meanwhile, place onion, tomato, vinegar PER SERVE • 38g protein • 13g fat
and oil in a bowl. Add warm lentils and (4g saturated fat) • 28g carb
toss to combine. Set aside for 10 minutes. • 8g dietary fibre • 397 Cals (1667kJ)
Using lamb backstrap – a very lean cut – helps to keep
“ the fat and calorie count low. Plus added superfoods

such as lentils and edamame means this salad is a
nutritional powerhouse.” Michelle Southan
——————

meaty mains
spicy steak tacos with smashed kidney beans

2 tsp extra virgin olive oil stirring, for 1 minute or until aromatic.
1 red onion, finely chopped Add the beans and water. Simmer for
2 garlic cloves, crushed 2 minutes or until reduced by half. Use a
2 tsp ground cumin fork to roughly mash. Season. Keep warm.
2 tsp sweet paprika 2 Meanwhile, preheat a chargrill on high. top tip
400g can red kidney beans, Spray with olive oil. Combine chilli flakes If you like your taco
rinsed, drained and remaining cumin and paprika in bowl. with a tangy chilli hit,
60ml (1 ⁄4 cup) water Sprinkle spice mixture over steaks. Cook serve with drained,
1 ⁄ 2 tsp dried red chilli flakes for 2 minutes each side for medium-rare sliced pickled
2 (about 200g each) lean beef rump steaks or until cooked to your liking. Transfer to jalapeño chillies.
200g red cabbage, trimmed, shredded a plate. Cover loosely with foil. Set aside
2 roma tomatoes, deseeded, chopped for 2-3 minutes to rest. Thinly slice steak.
2 tbs chopped fresh coriander 3 Place cabbage, tomato and coriander
2 tsp lime juice in a large bowl. Add the lime juice and
8 corn tortillas, chargrilled remaining oil and toss to combine.
70g (1 ⁄4 cup) reduced-fat natural yoghurt 4 Spread smashed beans over tortillas.
Lime wedges, to serve Top with the beef, cabbage salad and
a dollop of yoghurt. Sprinkle with pepper
1 Heat half the oil in a medium saucepan and serve with lime wedges.
over medium heat. Cook onion, stirring, PER SERVE • 37g protein • 10g fat
for 5 minutes or until softened. Add the (3g saturated fat) • 36g carb
garlic, 1 tsp cumin and 1 tsp paprika. Cook, • 10g dietary fibre • 369 Cals (1544kJ)
——————

oven
——————
64 taste slow cook favouri

favourites
ites
meaty mains
quinoa-stuffed
pork cutlets
serves 4 | prep 20 mins (+ cooling time)
cooking 35 mins
2 tbs extra virgin olive oil

1 French shallot, finely chopped
2 tbs chopped fresh sage leaves
55g (1 ⁄4 cup) white quinoa, rinsed
125ml (1 ⁄ 2 cup) water, plus 2 tbs extra
2 tbs finely chopped dried apricots
1 tbs chopped pistachios
4 (about 190g each) French trimmed
pork cutlets
600g red cabbage, thinly sliced
2 tbs apple cider vinegar
1 tbs maple syrup
230g (1 1 ⁄ 2 cups) frozen peas

forced. Heat 3 tsp oil in a saucepan over
medium-low heat. Add shallot and garlic.
Cook, stirring, for 2 minutes or until soft. zingy beef salad tossed with bean sprouts
Stir in sage for 1 minute. Stir in quinoa serves 4 | prep 20 mins (+ 1 hour marinating time) | cooking 5 mins
to coat. Add the water. Reduce heat to
low. Simmer for 6 minutes. Stir in apricot. 1 ⁄2 tsp dried chilli flakes bright green and tender crisp. Add sprouts
Simmer for 6 minutes or until quinoa is 1 tbs sesame oil in the last 30 seconds of cooking. Drain and
tender and liquid absorbed. Remove from 2 1 ⁄ 2 tbs salt-reduced tamari refresh under cold running water. Drain.
heat. Stir in pistachio. Season. Transfer 500g piece beef fillet, thinly sliced 4 Preheat a chargrill over high heat. Cook
to a bowl to cool slightly. 200g rice vermicelli noodles beef for 30 seconds each side, or until just
2 Meanwhile, use a knife to make a large 250g green beans, halved cooked through. Combine beef, noodles,
slit in thickest part of cutlets. Do not cut all 175g (2 1 ⁄ 2 cups) bean sprouts beans, sprouts, shallot and sesame seeds.
the way through. Drizzle pork with 2 tsp oil. 4 green shallots, thinly sliced diagonally, 5 Combine the vinegar, garlic, sugar and
Season. Heat a large non-stick flameproof plus extra to serve remaining oil and tamari in a bowl. Stir to
ovenproof dish over medium-high heat. 2 tsp sesame seeds, toasted dissolve the sugar. Add to beef mixture.
Cook pork for 2 minutes each side or until 1 tbs rice wine vinegar Toss to combine. Sprinkle with the chilli,
browned. Transfer to a plate. Divide the 1 garlic clove, crushed coriander and extra shallot.
quinoa mixture among pork pockets. 1 ⁄ 2 tsp caster sugar
3 Heat the remaining oil in dish over Long fresh red chilli, sliced, to serve (3g saturated fat) • 14g carb
medium-low heat. Add cabbage. Cook, Fresh coriander leaves, to serve • 4g dietary fibre • 325 cals (1365kJ)
stirring, for 2 minutes. Add vinegar, maple
syrup and extra water. Cook, covered, 1 Combine chilli flakes, 2 tsp sesame
stirring occasionally, for 6-8 minutes or oil and 1 tbs tamari in a glass or ceramic
until tender. Stir through peas. Season. dish. Add beef and turn to coat. Cover. top tip
Place the pork on top of the cabbage Place in fridge for 1 hour to marinate. Bean sprouts have just
mixture. Bake for 8-10 minutes or until 2 Place the noodles in a heatproof 10 calories per 50g. Try
pork is just cooked through. bowl and cover with boiling water. them in stir fries and salads
Stand for 5 minutes. Drain. or steamed and tossed
(3g saturated fat) • 22g carb 3 Cook the beans in a saucepan of with extra virgin olive oil.
• 11g dietary fibre • 401 Cals (1683kJ) boiling water for 5 minutes or until
——————

meaty mains
vietnamese spiced
chicken with pickled
vegetable salad
serves 4 | prep 20 mins (+ 1 hour marinating
time) | cooking 25 mins
1 stick lemongrass, white part only,

chopped
3 long red chillies, deseeded, chopped
2 tsp grated fresh ginger
1 tbs chopped fresh coriander root
1 tbs chopped fresh coriander leaves
1 tbs lime juice
2 tsp fish sauce
8 large (about 1.4kg) chicken legs,
skin removed
2 Lebanese cucumbers, peeled into ribbons
2 tbs seasoned sushi vinegar
150g sugar snap peas, thinly sliced
diagonally
6 radishes, trimmed, thinly sliced
2 cups steamed brown rice, to serve
Lime wedges, to serve
Fresh coriander leaves, extra, to serve
1 Place lemongrass, 2 chillies, ginger,

coriander root and leaves in a small food
processor. Process until finely chopped.
Add lime juice and fish sauce. Process
until well combined.
2 Make 3 deep cuts in each chicken leg,
pea & ham pasta taking care to not cut through to the bone.
serves 4 | prep 10 mins | cooking 15 mins Place the chicken in a shallow glass or
ceramic dish. Add marinade and rub all
300g thin spaghetti pasta crisp. Drain on paper towel, reserving over chicken. Cover and place in fridge
1 tbs extra virgin olive oil the oil in the pan. Add shallot to the pan. for 1 hour to marinate.
70g thin prosciutto slices Cook, stirring, for 2 minutes or until soft. 3 Preheat the oven to 200°C/180°C
1 French shallot, finely chopped Stir in the peas and cook for 5 minutes fan forced. Line a large baking tray with
500g pkt frozen baby peas or until bright green and tender. baking paper. Heat a chargrill on high.
60ml (1 ⁄4 cup) thickened light 3 Reserve 1 ⁄ 2 cup pea mixture. Process Spray with oil. Chargrill chicken for
cooking cream remaining pea mixture, cream and 2 tbs 1-2 minutes each side or until golden.
1 cup baby rocket leaves of the cooking liquid in a food processor Transfer to prepared tray. Bake for
3 ⁄4 cup fresh mint leaves, chopped until almost smooth. Season. Add the 20 minutes or until cooked through.
Pecorino, shaved, to serve processed pea mixture, reserved pea 4 Meanwhile, place cucumber in a bowl.
Small mint leaves, to serve mixture, rocket, chopped mint and Add sushi seasoning and set aside for
remaining cooking liquid to the pasta. 5 minutes to pickle. Drain pickling liquid
1 Cook the pasta in a large saucepan of Toss to combine. from vegetables. Add sugar snaps, radish
boiling water following packet directions 4 Divide pasta mixture among serving and remaining chilli. Toss to combine.
until pasta is al dente. Drain, reserving plates. Break prosciutto into shards and 5 Serve chicken with pickled vegetable
80ml (1 ⁄ 3 cup) of the cooking liquid. Return sprinkle over pasta. Serve topped with salad, steamed brown rice, lime wedges
the pasta to the saucepan. cheese and small mint leaves. and extra coriander leaves.
2 Heat the oil in a non-stick frying pan PER SERVE • 22g protein • 13g fat PER SERVE • 37g protein • 11g fat
over medium-high heat. Cook prosciutto, (5g saturated fat) • 61g carb (3g saturated fat) • 34g carb
in 2 batches, for 1-2 minutes, turning, until • 12g dietary fibre • 472 Cals (1985kJ) • 5g dietary fibre • 398 Cals (1665kJ)
——————

meaty mains
baked pancetta & pumpkin risotto

2 tsp olive oil ovenproof saucepan over high heat.

1 leek, white part only, thinly sliced Add the leek, celery and pancetta.
2 sticks celery, finely chopped Cook, stirring, for 5 minutes or until
50g pancetta, finely chopped soft. Add the mushroom. Cook, stirring
150g button mushrooms, wiped clean, for 2-3 minutes or until golden. Stir in top tip
thinly sliced the garlic for 1 minute or until aromatic. Pancetta adds
2 garlic cloves, crushed Stir in pumpkin. Add rice and stir to coat. a lovely salty flavour,
200g peeled pumpkin, finely chopped 2 Add the wine. Simmer for 1-2 minutes but it’s high in sodium,
250g arborio rice or until almost evaporated. Combine so don’t add salt
60ml (1 ⁄4 cup) white wine the stock powder and water in a jug. to this dish.
1 tsp Massel Salt Reduced Add to pan. Bring to the boil, stirring
Chicken Style Stock Powder occasionally. Cover and bake for
750ml (3 cups) water 25 minutes or until rice is cooked.
20g (1 ⁄4 cup) finely grated parmesan 3 Stir through parmesan and spinach.
50g baby spinach leaves Cover and set aside for 2-3 minutes.
Baby herbs, to serve Serve sprinkled with herbs.
1 Preheat the oven to 180°C/160°C fan (3g saturated fat) • 56g carb
forced. Heat oil in a large heavy-based • 4g dietary fibre • 363 Cals (1526kJ)
Who doesn’t love a risotto that’s
“ baked, not stirred? It’s the perfect

weeknight meal solution and tastes
so good.” Michelle Southan
——————

meaty mains
pepper-sauce steak with oven-baked chips

4 desiree potatoes, scrubbed, 2 Meanwhile, line a baking tray with

cut into 1.5cm-thick batons baking paper. Spray beef with olive oil.
1 1 ⁄ 2 tbs extra virgin olive oil Season. Heat a large non-stick frying pan
4 (about 180g each) beef fillet steaks
1 large French shallot, finely chopped
over medium-high heat. Cook beef, turning
halfway, for 3 minutes or until browned.
top tips
Mix any leftover
2 sprigs fresh thyme Transfer to prepared tray. Reduce oven to thickened cream with
2 tbs white wine 180°C/160°C fan forced. Roast the beef for fresh ricotta for a cheat’s
125ml (1 ⁄ 2 cup) no-added-salt 8 minutes for medium or until cooked to white sauce, or add
chicken stock your liking. Set aside for 5 minutes to rest. a dash to your
55g can green peppercorns, drained 3 While beef is cooking, heat remaining scrambled eggs.
2 tbs reduced-fat milk oil in frying pan over medium-low heat.
1 tbs light thickened cream Cook the shallot and thyme, stirring, for
1 ⁄ 4 tsp gluten-free cornflour 2 minutes or until soft. Stir in the wine for
Steamed green beans, to serve 1 minute or until almost evaporated. Stir
in the stock and peppercorns and simmer
1 Preheat the oven to 240°C/220°C fan for 4 minutes or until slightly reduced.
forced. Line a baking tray with baking Combine the milk, cream and cornflour
paper. Bring a saucepan of salted water in a bowl. Stir into the stock mixture for
to the boil over high heat. Add potato 2 minutes or until sauce thickens.
and cook for 5 minutes or until just tender. 4 Stir resting pan juices into the sauce.
Drain well and pat dry with paper towel. Season. Discard thyme. Serve sauce
Transfer to prepared tray. Drizzle with over steaks with chips and beans.
1 tbs oil. Season with sea salt. Bake the PER SERVE • 52g protein • 17g fat
potato, turning halfway, for 25 minutes (4g saturated fat) • 24g carb
or until golden. • 4g dietary fibre • 470 Cals (1976kJ)
——————

seafood
stunners
For fast, nutritional and tasty mains, fish is the catch of the
day. Choose from a simple tuna pasta, seared snapper
or a surprising Vietnamese-style dish with noodles.
The prawn and quinoa stir-fry will have you hooked!
seafood stunners
grilled fish skewers with asian quinoa salad

serves 4 | prep 15 mins (+ cooling time) | cooking 20 mins
155g (3 ⁄4 cup) tri-colour quinoa, and cover with boiling water. Drain
rinsed, drained immediately and refresh under cold
375ml (1 1 ⁄ 2 cups) water running water. Drain.
150g snow peas, trimmed, sliced
150g sugar snap peas, trimmed, sliced
3 Place quinoa, snow peas, sugar snap
peas, watercress, cabbage, shallot and
top tip
Soak the bamboo
75g picked watercress leaves coriander in a bowl. Toss to combine. skewers for at least
1 cup finely shredded red cabbage 4 Heat a small saucepan over medium 20 minutes to stop them
4 green shallots, trimmed, sliced heat. Add the curry paste. Cook, stirring, burning when cooking.
1 ⁄ 3 cup fresh coriander leaves, for 1 minute or until aromatic. Add the Metal skewers can be
coarsely chopped coconut milk and stock. Bring to the boil. used instead.
1 tbs red curry paste Reduce heat to low. Simmer for 3 minutes
80ml (1 ⁄ 3 cup) reduced-fat coconut milk or until reduced by half. Add lime juice.
60ml (¼ cup) salt-reduced chicken Set aside to cool slightly.
or fish stock 5 Preheat a chargrill or barbecue hot
1-2 tsp lime juice, to taste plate on medium-high. Spray with oil.
600g firm white fish fillets, cut into Thread the fish onto 8 pre-soaked
2.5cm cubes bamboo skewers. Cook, turning, for
3-4 minutes or until lightly charred
1 Place quinoa and water in a medium and just cooked through.
saucepan and bring to the boil. Reduce 6 Divide salad among serving plates.
heat to low. Cook, covered, for 12 minutes Top with the skewers and drizzle with
or until water is absorbed. Remove from the red curry dressing.
heat. Set aside to cool. PER SERVE • 36g protein • 6g fat
2 Meanwhile, place the snow peas and (2g saturated fat) • 31g carb
sugar snap peas in a heatproof bowl • 6g dietary fibre • 336 Cals (1408kJ)
——————

seafood stunners
vietnamese fish with dill & vermicelli

serves 4 | prep 10 mins (+ 10 mins marinating time) | cooking 10 mins
1⁄3 cup fresh dill sprigs 2 Meanwhile, place noodles in a bowl

6 green shallots and cover with boiling water. Use a fork
3 garlic cloves, chopped to separate noodles. Drain. Refresh under
3cm piece fresh ginger, peeled, cold running water. Transfer to a bowl. top tip
finely grated Drizzle with 1 tsp oil. Toss to coat. Stir the It’s important not
1 1 ⁄ 2 tsp ground turmeric lime juice, extra sugar and remaining fish to marinate fish for too
1 ⁄ 2 tsp caster sugar sauce in a bowl until sugar dissolves. long in salty liquids, such
60ml (1 ⁄ 4 cup) fish sauce Slice remaining shallots into 5cm pieces. as fish sauce or soy
4 (about 720g) skinless firm 3 Drain excess marinade from the fish. sauce, as it tends to
white fish fillets Pat fish dry with paper towel. Heat 2 tsp cook the fish.
120g vermicelli noodles of remaining oil in a non-stick frying pan
1 tbs vegetable oil over medium-high heat. Cook fish, turning
2 tbs lime juice halfway, for 6 minutes or until golden and
1 tbs caster sugar, extra slightly crisp. Transfer to a plate. Allow
2 tbs roasted peanuts, to rest for 2 minutes. Flake the fish.
chopped 4 Heat the remaining oil in the pan over
Thinly sliced long fresh medium-high heat. Stir in the shallot
red chilli, to serve pieces for 2 minutes or until tender crisp.
Lime wedges, to serve Stir in the remaining dill sprigs for
30 seconds or until just wilted.
1 Place 1 tbs dill sprigs, 1 thinly sliced 5 Divide noodles among bowls. Top with
shallot, garlic, ginger, turmeric and sugar the fish and shallot mixture. Drizzle with
in a mortar. Use a pestle to pound until lime juice mixture. Sprinkle with peanut
a paste forms. Stir in 2 tbs fish sauce. and chilli. Serve with lime wedges.
Place fish in a glass bowl. Pour over dill PER SERVE • 39g protein • 11g fat
mixture. Turn to coat. Cover. Set aside (2g saturated fat) • 32g carb
for 10 minutes to marinate. • 3g dietary fibre • 391 Cals (1643kJ)
——————

seafood stunners
chilli & basil prawn quinoa stir-fry

100g (1 ⁄ 2 cup) tri-coloured occasionally, for 11 minutes or until the

quinoa, rinsed quinoa is tender and water absorbed.
185ml (3 ⁄4 cup) water Refresh under cold running water.
2 bunches broccolini, trimmed,
cut into thirds
2 Meanwhile, place the broccolini in
a heatproof bowl. Cover. Microwave on
top tip
Don’t throw away the
2 tbs macadamia oil High for 1 1 ⁄ 2 minutes or until tender crisp.
basil stems – they often
400g peeled green prawns, tails intact Refresh under cold running water.
have more flavour than the
3 garlic cloves, thinly sliced 3 Heat the oil in a large non-stick wok leaves! Finely chop and add
3cm piece fresh ginger, cut into over medium-high heat. Add the prawns.
to sautéed onions for tomato
matchsticks Cook, stirring, for 1 minute. Add garlic,
sauce-based dishes.
1 long fresh red chilli, thinly sliced ginger and chilli and cook for 30 seconds
1 red capsicum, deseeded, thinly sliced or until aromatic. Add capsicum, shallot
4 green shallots, cut into 5cm lengths and broccolini. Cook, stirring often, for
1 1 ⁄ 2 tbs tamari 2 minutes or until tender crisp. Combine
2 tsp Sriracha hot chilli sauce the tamari, Sriracha and sugar in a bowl.
1 1 ⁄ 2 tsp brown sugar Add to pan and cook, stirring, for 1 minute
3 ⁄ 4 cup fresh basil leaves, torn or until combined. Remove from heat.
Small fresh basil leaves, to serve 4 Add quinoa and torn basil to the wok.
Stir to combine. Sprinkle with extra basil.
1 Place quinoa and water in a saucepan PER SERVE • 29g protein • 12g fat
over medium heat. Bring to the boil. (2g saturated fat) • 18g carb
Reduce heat to low and simmer, stirring • 6g dietary fibre • 306 Cals (1285kJ)
“
This is a really lovely dish.I added some
toasted slivered almonds for extra crunch
and some sliced avocado to give it a creamy
texture. Was delicious.” Jen23
——————

seafood stunners
rice & lentil salad

with kale pesto
& salmon
210g (1 cup) SunRice Naturally

Rice & Lentils
250g green beans, trimmed,
sliced lengthways
50g kale leaves, chopped
200g grape tomatoes, halved
185g hot smoked salmon fillets,
skin removed, flaked
kale pesto
2 tbs finely grated parmesan
2 tbs sunflower-seed
kernels, lightly toasted
50g kale leaves, chopped
1 tbs Cobram Estate Extra Virgin
Olive Oil Classic Flavour
1 tbs lemon juice
80ml (1 ⁄ 3 cup) hot water
1 Cook rice and lentils in a saucepan

black rice, prawn & asparagus stir-fry of boiling water for 25 minutes or until
serves 4 | prep 15 mins | cooking 30 mins al dente. Drain. Transfer to a bowl. Cool.
2 Meanwhile, cook beans in a steamer
250g (1 ¼ cups) black rice 2 Meanwhile, heat half the oil in a large basket set over a saucepan of boiling
1 tbs peanut oil wok over high heat. Stir-fry the prawns, water, covered, for 2-3 minutes or until
400g peeled green prawns, tails intact in batches, for 2 minutes or until golden tender crisp, adding the kale in the last
3 garlic cloves, finely chopped and just cooked through. Transfer to a minute of cooking time. Refresh under
1 long fresh red chilli, seeded, bowl and set aside. cold running water. Drain well.
finely chopped 3 Stir-fry garlic and chilli over high heat 3 For the pesto, process the parmesan,
2 bunches mini asparagus, halved for 30 seconds or until aromatic. Add the sunflower seeds, rind and kale in a small
200g sugar snap peas, trimmed asparagus, sugar snap peas, capsicum food processor until finely chopped. Add
175g pkt Vine Sweet Minicaps and water. Stir-fry for 2-3 minutes or until oil, juice and 60ml hot water. Process until
(baby capsicums), halved vegetables are tender crisp. a smooth paste forms, adding remaining
2 tbs water 4 Add the rice, shallot and prawns to the water if needed. Season.
4 green shallots, trimmed, sliced wok and stir-fry to combine. Add the 4 Add beans, tomato, steamed kale, rind
1 tbs salt-reduced tamari tamari and wine or sherry. Stir fry for and half the pesto to rice mixture. Toss to
1 tbs Chinese cooking wine or dry sherry 1-2 minutes or until heated through and combine. Divide among plates. Top with
Coriander leaves, to serve well combined. Sprinkle with the coriander. the salmon and remaining pesto.
PER SERVE ∙ 29.7g protein ∙ 7.1g fat PER SERVE ∙ 20g protein • 13g fat
1 Cook rice in a large saucepan of boiling (2.2g saturated fat) ∙ 49.4g carb (3g saturated fat) • 40g carb
water for 25 minutes or until al dente. Drain. ∙ 5.7g dietary fibre ∙ 391 Cals (1644kJ) • 7g dietary fibre • 371 Cals (1558kJ)
——————

seafood stunners
seared snapper & soy ginger noodles

180g dried soba noodles 2 Transfer noodles and vegetables to

150g snow peas, trimmed, thinly sliced a large bowl. Add the spinach, radish and
1 bunch asparagus, trimmed, halved 1 tsp sesame oil. Gently toss to combine.
50g baby spinach leaves
4 small radishes, trimmed, thinly sliced
3 Combine the soy, mirin, ginger, sugar
and remaining sesame oil in a small bowl. top tip
2 tsp sesame oil Stir until sugar dissolves. To make sure dried soba
2 tbs salt-reduced soy sauce 4 Heat a large non-stick frying pan noodles cook evenly, add
1 tbs mirin over high heat. Spray with olive oil. Use to boiling water and cook for
1 tsp fresh ginger, finely grated a sharp knife to score skin of the snapper. a few minutes. Add cold
1 ⁄ 2 tsp caster sugar Cook, skin-side down, for 2 minutes or water and bring to the
4 (150g each) snapper fillets until crisp. Carefully turn and cook for boil again.
Baby herbs, to serve 1-2 minutes or until just cooked through.
5 Divide the noodles and vegies among
1 Cook the noodles in a saucepan of plates. Top with snapper. Drizzle with the
boiling water following packet directions, soy dressing and sprinkle with herbs.
adding snow peas and asparagus in the PER SERVE • 40g protein • 6g fat
last minute of cooking. Drain. Refresh (1g saturated fat) • 38g carb
under cold running water. Drain. • 4g dietary fibre • 375 Cals (1572kJ)
Snapper is a good source of lean protein and
“ has a delicate flavour that works beautifully

with the Japanese flavours of this dish.”
Michelle Southan
——————

seafood stunners
pasta with tuna, roasted tomatoes & broccoli

400g small grape tomatoes 2 Meanwhile, cook pasta in a large

250g wholemeal spaghetti saucepan of boiling salted water until
2 tsp extra virgin olive oil al dente. Drain. Return pasta to pan.
1 red onion, finely chopped 3 Heat the oil in a large non-stick frying top tip
3 garlic cloves, thinly sliced pan over medium heat. Add onion. Cook, Swap spaghetti for
2 tsp finely grated lemon rind stirring, for 5 minutes or until softened. penne and take to work.
2 bunches broccolini, trimmed, chopped Add garlic and lemon rind. Cook, stirring, This makes a delicious
80ml (1 ⁄ 3 cup) chicken or vegetable stock for 1 minute or until aromatic. Add the lunch and is just as
185g can tuna in olive oil, drained, flaked broccolini and stock. Cook, covered, good served at room
75g baby spinach leaves for 2 minutes or until broccolini is bright temperature.
2 tsp lemon juice green and tender crisp.
20g (1 ⁄4 cup) finely grated parmesan, 4 Add the broccolini mixture, tomato,
to serve tuna, spinach and lemon juice to the hot
pasta and toss to combine. Season with
1 Preheat the oven to 180°C/160°C fan freshly ground black pepper and serve
forced. Line a baking tray with baking with the finely grated parmesan.
paper. Place tomatoes on prepared tray. PER SERVE • 25g protein • 6g fat
Spray lightly with olive oil. Roast for (2g saturated fat) • 48g carb
10 minutes or until just tender. Set aside. • 7g dietary fibre • 366 Cals (1529kJ)
This easy tuna pasta dish will become a family
“ favourite and a weeknight go-to dish. Just

swap out any of the greens for the more fussy
family members.” Michelle Southan
——————

seafood stunners
sesame tuna
with apple slaw
2 tbs sesame seeds

4 (150g each) fresh tuna steaks
1 ⁄ 4 small green cabbage,
trimmed, shredded
1 large red apple, cored,
cut into matchsticks
3 large celery sticks, trimmed,
4 small red radishes, trimmed,
indian spiced cauliflower pilaf with salmon 1 tbs chopped fresh chives
serves 4 | prep 10 mins | cooking 20 mins 1 1 ⁄ 2 tbs salt-reduced gluten-free
soy sauce
1 head (about 700g) cauliflower, cinnamon, stirring, for 1 minute or until 1 1 ⁄ 2 tbs lemon juice
cut into florets aromatic. Add onion. Cook, stirring, for 1 ⁄ 2 tsp caster sugar
25ml melted coconut oil 3 minutes or until soft. Stir in the garlic, 1 tsp sesame oil
1 tsp cumin seeds ginger and chilli for 2 minutes or until 2 tbs pomegranate seeds
1 ⁄ 2 tsp brown mustard seeds aromatic. Stir in the turmeric and garam
1 ⁄ 2 cinnamon stick masala for 1 minute or until aromatic. Add 1 Place the sesame seeds on a plate.
1 brown onion, finely chopped cauliflower. Season well. Cook, stirring, Press 1 side of the tuna into the sesame
3 garlic cloves, chopped for 2 minutes. Reduce heat to low. Stir in seeds to coat. Set aside.
2cm piece fresh ginger, peeled, water. Cover. Cook, stirring occasionally, 2 Place cabbage, apple, celery, radish
finely grated for 6 minutes or until tender. and chives in a large bowl. Stir the soy,
1 fresh long red chilli, thinly sliced 2 Meanwhile, drizzle salmon with the lemon juice, sugar and sesame oil in
1 tsp ground turmeric remaining oil. Season. Heat a non-stick a small bowl until sugar dissolves.
3 ⁄ 4 tsp garam masala frying pan over medium heat. Cook 3 Heat a large non-stick frying pan over
2 tbs water salmon, turning halfway, for 6 minutes high heat. Spray with olive oil. Cook tuna,
2 (about 500g) salmon fillets for medium or until cooked to your liking. sesame-side down, for 1-2 minutes or until
100g baby spinach leaves Rest for 3 minutes. Flake. golden. Turn and cook for a further minute
No-fat Greek yoghurt, to serve 3 Add spinach to cauliflower mixture. for medium, or until cooked to your liking.
Baby coriander leaves, to serve Cook, stirring, for 2 minutes or until just 4 Divide slaw among plates. Top with
wilted. Divide among bowls. Top with the tuna, drizzle with the dressing and
1 Process the cauliflower in a food the salmon, yoghurt and coriander. sprinkle with pomegranate seeds.
processor until chopped. Heat 20ml of PER SERVE • 42g protein • 22g fat PER SERVE • 45g protein • 7g fat
the oil in a frying pan over medium-low (10g saturated fat) • 7g carb (1g saturated fat) • 11g carb
heat. Cook cumin, mustard seeds and • 7g dietary fibre • 408 Cals (1715kJ) • 5g dietary fibre • 295 Cals (1239kJ)
——————

oven
——————
88 taste slow cook favouri

favourites
ites
seafood stunners
seared tuna, zucchini & lemon

salad with green olive smash
2 zucchinis, thinly sliced into ribbons using 1 For olive smash, place all ingredients
a mandoline or vegetable peeler in a small food processor and pulse until
400g can cannellini beans, rinsed, drained a coarse paste. Season and set aside.
1 ⁄ 2 bunch continental parsley,
leaves picked
2 Combine the zucchini, cannellini beans,
parsley and lemon segments in a bowl.
top tip
Ricotta salata is a hard
1 lemon, peeled, white pith removed, Season and toss with oil. Set aside.
salted ricotta that’s
flesh segmented 3 Brush tuna with extra oil. Season and available from Italian
2 x 180g tuna steaks cook in a large frying pan over high heat
delis. You can swap with
2 tbs extra virgin olive oil, plus extra for 1 minute each side and 10 seconds on
sheep’s cheese, feta
to brush and drizzle each edge to seal. Cover loosely with
or pecorino.
Grated ricotta salata, to serve (see tip) foil and set aside for 3 minutes to rest.
green olive smash Thinly slice the tuna.
1 cup (120g) pitted Sicilian olives or other 4 Divide zucchini salad among plates.
green olives, coarsely chopped Top with tuna, olive smash and ricotta
1 ⁄4 cup (35g) pistachio kernels, salata. Drizzle with oil and season
coarsely chopped with freshly ground black pepper.
1 long green chilli, coarsely chopped PER SERVE • 25g protein • 26g fat
1 small garlic clove, coarsely chopped (4g saturated fat) • 15g carb
1 ⁄ 3 cup (80ml) extra virgin olive oil • 5g dietary fibre • 389 Cals (1627kJ)
Each element of this dish comes together beautifully, from the
“ zingy lemon segments to the gorgeous green olive smash that

adds salty crunch to the seared tuna.” Michelle Southan
——————

seafood stunners
salmon, asparagus & goji berry salad

135g (3 ⁄4 cup) burghul (cracked wheat) 2 Preheat a chargrill on high. Spray the
2 (about 200g each) skinless salmon and asparagus lightly with olive
salmon fillets oil. Grill the salmon for 2-3 minutes each
2 bunches asparagus, trimmed
1 ⁄ 4 cup fresh mint leaves
side for medium or until cooked to your
liking. Grill the asparagus for 1-2 minutes
top tip
Find burghul (cracked wheat)
1 tbs chopped fresh chives each side or until just tender. Transfer to at the supermarket.
2 tbs goji berries a plate. Set aside to cool slightly. Flake It is deliciously nutty and
2 tsp finely grated lemon rind the salmon into large pieces. Slice the provides protein, dietary
1 tbs lemon juice asparagus into 5cm pieces. fibre, iron and folate.
2 tsp extra virgin olive oil 3 Add the asparagus, mint, chives, goji
60g baby rocket leaves berries, lemon rind, lemon juice, oil and
rocket to the bowl with the cracked wheat.
1 Place the burghul in a large heatproof Season and toss gently to combine.
bowl. Pour over enough boiling water to Divide among serving plates and top
cover. Set aside to soak for 20 minutes. with the salmon. Serve immediately.
Drain, pressing with the back of a spoon PER SERVE • 31g protein • 14g fat
to squeeze out any excess liquid. Transfer (3g saturated fat) • 23g carb
to a large bowl. • 5g dietary fibre • 351 Cals (1476kJ)
As well as studding this dish with gorgeous colour, the
“ goji berries are nutritional gold stars and add their

tart sweetness to the salad.” Michelle Southan
——————

contributors
RECIPES PHOTOGRAPHY
Chrissy Freer 10, 13, 16, 20, 24, 27, 28, 31, Al Richardson 2, 4, 6, 8, 11, 17, 26, 32, 38,
35, 36, 44, 46, 50, 58, 61, 62, 65, 66, 69, 42, 45, 47, 51, 54, 60, 63, 67, 68, 72, 75,
74, 80, 83, 84, 86, 90 76, 82, 85, 91
Shannon Harley 89 Jeremy Simons 12, 15, 16, 21, 23, 25, 29, 30,
Katrina Woodman 14, 19, 22, 31, 32, 40, 31, 33, 34, 37, 46, 53, 57, 58, 59, 64, 66,
43, 46, 49, 53, 55, 56, 58, 65, 66, 70, 71, 80, 81, 86, 87, 88
77, 78, 86 Brett Stevens 18, 22, 41, 48, 52, 79
EDITORIAL
editor-in-chief Brodee Myers-Cooke [email protected]
food director Michelle Southan
acting creative director Anne Marie Cummins
managing editor Karen Spresser
books editor Daniela Bertollo
deputy food editor Katrina Woodman
senior food consultant Alison Adams
art director & books art director Antonietta Scotto
chief subeditor Francesca Percy
subeditor & digital coordinator Louisa Bathgate
books subeditor Gina Hetherington
editorial coordinator Michael Askey-Doran
DIGITAL
digital director Kathy Kipriotis
head of product Kate Chandler
product manager Gemma Battenbough
commercial editor Rebecca Nittolo
digital art director David Fairs
MARKETING & CIRCULATION

marketing director David Weisz
marketing manager Dylan Edwards
marketing executive Alyssa Piva
national sales manager – retail Jonathan Gross
national circulation manager Mark McTaggart
product manager – digital editions Danielle Stevenson
PRODUCTION
production director Mark Moes
production manager Michelle O’Brien
advertising production Katie Nagy (02) 8045 4923 [email protected]
ADVERTISING – BRAND STRATEGY

director of brand strategy Dennis Michael
head of sales & strategy – food Donna Hodges
brand stategy manager – taste/group business manager Jane Purves
account executive/coordinator Angela Apostolakis
ADVERTISING – SALES
national sales director Paul Blackburn
nsw group sales director Belinda Miller (02) 8045 4651 [email protected]
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vic sales director Kim Carollo (03) 9292 3204 [email protected]
vic group sales director Karen Clements (03) 9292 3202 [email protected]
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vic group sales director Lisa Mikkelsen (03) 9292 3206 [email protected]
qld, vic & sa sales director Rose Wegner (07) 3666 6903 [email protected]
ADVERTISING – CREATIVE
advertising creative director Richard McAuliffe
advertising creative manager Zoe Tack
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advertising copy editor Brooke Lewis
NEWS LIFE MEDIA

chief executive officer Nicole Sheffield
group publisher – food Fiona Nilsson
managing director taste.com.au Prue Cox
commercial director Sev Celik
head of commercial management Catherine Burden
director of communications Sharyn Whitten
general manager – retail & circulation Brett Willis
Published by NewsLifeMedia Pty Ltd (ACN 088 923 906), 2 Holt St, Surry Hills NSW 2010, phone (02) 9288 3000. NewsLifeMedia Pty Ltd
is a wholly owned subsidiary of News Limited (ACN 007 871 178). Copyright 2015 by NewsLifeMedia Pty Ltd. All rights reserved. Distributed
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Index
HEARTY VEG
barley & raw veg power salad........................................19
........................................19
beet & bean burger ..............................................................25
Being good is easy with our stunning new Low Cal cookbook.
couscous, haloumi & poached egg salad...............22salad ...............22
cranberry & pistachio stuffed pumpkin .....................20
Every inspiring recipe is nutritionally balanced and contains
freekeh & roast cauliflower salad................................14
salad................................14
hearty cauliflower dahl ......................................................32
lean proteins, fresh greens, healthy grains and seeds and
honeyed sweet potato, almond & sprout salad... salad ... 27
lentil, pumpkin & cashew curry with roti...................16
roti ...................16
good fats. Most importantly, each of the main meals featured is
polenta-crusted quiche with
asparagus & parmesan...............................................16
parmesan ...............................................16
low calorie, so you can always cook on the light side of life...
pumpkin, ricotta & quinoa fritters...................................
fritters ................................... 31
quinoa, tomato, asparagus
& goat’s cheese tart........................................................35
tart........................................................35
roast mushrooms with spinach & ricotta...................28
ricotta ...................28
roasted pumpkin & mushroom lasagne...................13
lasagne ...................13
silverbeet pies with filo chia topping...........................32
topping ...........................32
spiced roast veg & chickpea salad.............................10
salad.............................10
sticky honey & fennel seed
roasted vegetable tart ..................................................22
stir-fried barley with vegies & macadamias............36
macadamias............36
sweet potato, broccoli, tofu & cashew curry............ curry............ 31
MEATY MAINS
baked pancetta & pumpkin risotto.............................69
.............................69
beef & quinoa rice paper rolls with
tamarind dipping sauce..............................................58
sauce ..............................................58
black rice, tamari pork & roasted
pumpkin salad.................................................................44
salad .................................................................44
chargrilled lamb & vegie sandwich ...........................46
chicken with tomato, walnut & basil pesto.............58 pesto .............58
chorizo, kale & apple frittata..........................................49
frittata..........................................49
honey soy beef & roasted vegie noodles..............53
noodles ..............53
lamb, edamame & lentil salad.......................................61
lamb & haloumi meatball salad ..................................46
pea & ham pasta ................................................................ 66
pepper-sauce steak with oven-baked chips ........70
prosciutto, basil & mozzarella pizza ..........................53
quinoa stuffed pork cutlets.............................................65
seared steak with crispy kale & pumpkin salad...40 salad...40
spicy steak with smashed kidney beans................62
beans ................62
steak & brussels sprout salad with warm
bacon dressing................................................................55
dressing................................................................55
teriyaki beef & pickled vegie lettuce cups.............56 cups .............56
udon noodle & peking duck soup bowl...................43
bowl...................43
veal with broad bean, feta & pea mash.................. 50
vietnamese spiced chicken with
pickled vegetable salad .......................................... 66
zingy beef salad tossed with bean sprouts...........65 sprouts...........65
SEAFOOD STUNNERS
black rice, prawn & asparagus stir-fry.....................
..................... 80
chilli & basil prawn quinoa stir-fry...............................78
stir-fry ...............................78
grilled fish skewers with asian quinoa salad ........ 74
indian-spiced cauliflower pilaf with salmon..........86
salmon ..........86
pasta with tuna, roasted tomatoes & broccoli......84
rice & lentil salad with kale pesto & salmon ........ 80
salmon, asparagus & goji berry salad .................... 90
seared snapper & soy ginger noodles ....................83
seared tuna, zucchini & lemon salad with
green olive smash.........................................................89
smash .........................................................89
sesame tuna with apple slaw .......................................86
vietnamese fish with dill & vermicelli ........................77
ISBN 978-0-9941529-9-2
9 780994 152992 $9.99 (inc GST)

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LOW CAL

The latest cookbook,

Each beautifully illustrated

Plus, you’ll find …

YOUR ALL-TIME FAVOURITES COOKBOOK

low-cal favourites taste 5

low-cal favourites taste 7

spiced roast veg & chickpea salad

1 ⁄2tsp garam masala cumin in a small bowl. Place carrots

With broccoli, chickpeas, yoghurt and chilli on

“ the list, this dish is brimming with superfood

10 taste low-cal favourites

roasted pumpkin & mushroom lasagne

low-cal favourites taste 13

freekeh & roast cauliflower salad

Really nice vegetarian dish. Love the texture

“ and taste of freekeh and it’s a great twist with

14 taste low-cal favourites

2 tsp extra virgin olive oil

1 Preheat oven to 180°C/160°C fan forced.

16 taste low-cal favourites

18 taste slow cook favourites

barley & raw veg power salad

low-cal favourites taste 19

cranberry & pistachio-stuffed pumpkin

20 taste low-cal favourites

sticky honey &

4 small beetroot, peeled, cut into 1cm rounds

1 sheet butter puff pastry, partially thawed

1 Preheat the oven to 200°C/180°C fan

22 taste low-cal favourites

beet & bean burger

24 taste low-cal favourites

honeyed sweet potato, almond & sprout salad

I love this salad. It’s an easy and nutritious

“ meal that you can throw together with minimum

low-cal favourites taste 27

roast mushrooms with spinach & ricotta

28 taste low-cal favourites

350g firm tofu, drained, cut into

1 ⁄ 4 tsp dried chilli flakes

2 tbs no-added-salt tomato paste

Baby herbs, to serve

low-cal favourites taste 31

200g chana dahl, washed

1 Place the dahl in a saucepan and

32 taste low-cal favourites

quinoa, tomato, asparagus & goat’s cheese tart

190g (1 cup) quinoa, rinsed, 2 Preheat oven to 180°C/160°C fan forced.

low-cal favourites taste 35

stir-fried barley with vegies & macadamias

220g (1 cup) pearl barley 1 Cook the pearl barley in a saucepan

A power-packed stir-fry like this should be

“ in everyone’s weeknight meal repertoire. It’s

36 taste low-cal favourites

seared steak with crispy kale & pumpkin salad

1kg piece Kent pumpkin, unpeeled, 2 Meanwhile, whisk vinegar, mustard,

A great recipe! It’s easy because once the

“ vegies are in the oven you can work on