Ingredients
Serves 6Lentil Dhal (Serves 6, preparation time 45 min)
Olive oil spray
1 cup onion, chopped
1 teaspoon cumin, ground
1 teaspoon turmeric, ground
4 cloves garlic, minced
2 cups cauliflower florets, chopped
2 cups tomatoes, chopped
2 1/2 cups water
1 cup dried lentils
2 tablespoons fresh lime juice
1 tablespoon fresh coriander, minced
3 cups basmati rice, cooked according to instructions on packet
Thai chicken curry (Serves 6)
1-1½ cups jasmine rice
Olive or canola oil spray
500 grams skinless chicken breast fillets, sliced
2 tablespoons green curry paste
375 millilitres low fat Evaporated Milk
1 teaspoon coconut essence
4 kaffir lime leaves, finely shredded, plus extra, to garnish
200 grams green beans, trimmed and halved
200 grams baby corn
200 grams broccoli florets, trimmed and halved
200 grams bamboo shoots, rinsed and drained
1 red capsicum, sliced
2 tablespoons Fish Sauce
2 tablespoons brown sugar
1 tablespoon cornflour
Healthy wholemeal pizza (for one)
Wholemeal wraps (for the base)
Two tablespoons of tomato paste
I small tub of Roma tomatoes (cut in half)
1 bunch of fresh basil
Bocconcini cheese
Grilled Chicken Burger (for one)
Olive oil spray
1 chicken fillet
Wholemeal roll
Tomato
Lettuce/Rocket
Grated cheese
Grated carrot
Beetroot
Cucumber
Light mayonnaise
Method
Lentil Dhal
Heat olive oil in large saucepan over med-high heat. Add onion and next 4 ingredients (onions through garlic); sauté 2 minutes.
Add cauliflower and tomato; sauté 1 minute. Stir in water and lentils; bring to a boil.
Cover, reduce heat, and simmer 35 minutes or until lentils are tender.
Stir in lime juice, coriander, and salt. Serve 1 cup lentil mixture with 1/2 cup rice.
Thai chicken curry
Steam rice according to packet instructions.
Spray a non-stick wok with oil and stir-fry chicken over medium-high heat for 5 minutes or until browned.
Add curry paste and stir-fry until fragrant.
Stir in milk, coconut essence and lime leaves and bring to the boil.
Reduce heat to low, add beans, corn, capsicum, broccoli and bamboo shoots and simmer for 5 minutes or until beans are tender.
Add fish sauce and brown sugar.
Blend cornflour with 2 tablespoons water, stir into wok and cook, stirring, until curry boils and thickens slightly.
Garnish with extra lime leaves and serve with rice.
Healthy wholemeal pizza
Preheat oven to 180°C.
Spread tomato paste on wholemeal base.
Place basil leaves on the tomato paste.
Chop Roma tomatoes in half and add on pizza.
Finish off with bocconcini cheese (or another white cheese) on top of the pizza.
Cook for 10-15 minutes.
Grilled Chicken Burger
Heat olive oil in large saucepan over med-high heat
Add chicken and grill for three-four minutes each side (or until golden brown)
Place light mayonnaise on wholemeal roll add salad to taste