the Look Good Feel Good Diet by myWeightGPS

Contents 1

Phase 1 Rapid Weight Loss ................................................................................................ 4

Phase 2 Stabilizing Weight Loss ......................................................................................... 5

Phase 3 Maintenance ......................................................................................................... 6

Asparagus salad .................................................................. Error! Bookmark not defined.

Three Bean Salad Recipe ................................................................................................... 8

Halloumi, watermelon & mint salad ..................................................................................... 9

Chopped Tuna Salad .........................................................................................................10

Asian Tuna Salad Recipe...................................................................................................11

Grilled Chicken Salad ........................................................................................................12

Steak & chickpea salad with harissa yogurt dressing......................................................13

Moroccan lentil salad ......................................................................................................14

Tomato Soup ..................................................................................................................15

Black Bean Vegetable Soup ...........................................................................................16

Chicken Tortillas .............................................................................................................17

Turkey cranberry & wallnut sandwich .............................................................................18

Grilled Thai Chicken Sandwich .......................................................................................19

Sweet Potato Burritos .....................................................................................................20

Breakfast Frittata ............................................................................................................21

Omelette.........................................................................................................................22

Dijon Eggs ......................................................................................................................23

Cheesy Polenta & Egg Casserole...................................................................................24

Butterflied Grilled Chicken with a Chile-Lime Rub...........................................................25

Maple-Mustard Baked Chicken .......................................................................................26

Baked Chicken with Onions & Leeks ..............................................................................27

Hungarian Chicken .........................................................................................................28

Quick Chicken Cordon Bleu............................................................................................29

Chicken and Vegetable Curry .........................................................................................30

Lemon-Ginger Chicken Nuggets.....................................................................................31

Cream Cheese-&-Pesto-Stuffed Chicken Breasts ..........................................................32

Eggplant Parmesan ........................................................................................................33

Sausage, Mushroom & Spinach Lasagna .......................................................................34

Butternut Squash with Blue Cheese and Pecans............................................................35

Moussaka .......................................................................................................................36

Roasted carrots with goatâ&#x20AC;&#x2122;s cheese & pomegranate .......................................................37

Pea & new potato curry ..................................................................................................38

Sweet Potato & Black Bean Chili for Two .......................................................................39

Healthy Veggie Fritters ...................................................................................................40

Stir-Fry Asian Beef Noodles ...........................................................................................41

Bobotie ...........................................................................................................................42

Chili & olive lamb chops .................................................................................................43

Ginger garlic beef with sesame greens ...........................................................................44

Turkey & Leek Shepherd's Pie .......................................................................................45

Grilled Pork Tenderloin Marinated in Spicy Soy Sauce ...................................................47

Pork and Mushroom Stroganoff ......................................................................................48

Pork with Onion and Rhubarb Sauce..............................................................................49

Oven Fish and Chips ......................................................................................................50

Almond Lemon Crusted Fish with Spinach .....................................................................51

Plank Grilled Salmon ......................................................................................................52

Grilled Salmon ................................................................................................................53

Baked Cod Casserole.....................................................................................................54

Glazed Salmon ...............................................................................................................55

Salt & Pepper Prawns ....................................................................................................56

Phase 1 Rapid Weight Loss Day 7

Day 1

Day 2

Day3

Day 4

Day 5

Day 6

Breakfast

1 fried egg, 1 strip of bacon, glass orange juice

Nutrifix and milk no sugar, tea

1 egg omelette filled with cheese, tea / orange juice

1 poached egg, 1 strip of bacon, glass orange juice

Nutrifix and milk no sugar, tea

1 fried egg, 1 strip of bacon, glass orange juice

1 egg omelette filled with cheese, tea / orange juice

Lunch

Green salad with cheese

Asparagus salad

Chicken salad

Three bean salad

Green salad with cheese

Moroccan lentil salad

Chicken salad

Dinner

Portion of grilled or baked fish, green vegetables

Portion of grilled or baked steak, green vegetables

Butterflied Grilled Chicken with a ChileLime Rub

Portion of grilled or baked fish, green vegetables

Portion of grilled or baked meatballs , green vegetables

Must do

Drink water with every meal

Maple-Mustard Baked Chicken

Drink water with every meal

Portion of grilled or baked fish, green vegetables

Drink water with every meal

Tips

Chicken pops, cold meats or fish balls can be substituted in the salads and dinner meals

Avoid

Sweets, chocolates, French fries, crisps, Coca Cola, bread, pasta, potato, beer

Restaurants Eat as much as you want

Stick to meal plan and enjoy Lettuce, green vegetables

2 Phase 2 Stabilizing Weight Loss Day 7

Day 1

Day 2

Day3

Day 4

Day 5

Day 6

1 fried egg, 1 strip of bacon, glass orange juice

Nutrifix and milk no sugar, tea

1 egg omelette filled with cheese, tea / orange juice

1 poached egg, 1 strip of bacon, glass orange juice

Nutrifix and milk no sugar, tea

1 fried egg, 1 strip of bacon, glass orange juice

1 egg omelette filled with cheese, tea / orange juice

Lunch

Halloumi watermelon and mint salad

Asparagus salad

Chicken salad

Bean salad

Green salad with cheese

Moroccan lentil salad

Chicken salad

Dinner

Oven fish and chips

Portion of grilled steak, green/orange vegetables

Portion of grilled chicken, green/orange vegetables

Portion of grilled fish, green/orange vegetables

Portion of grilled meatballs , green/orange vegetables

Maple-Mustard Baked Chicken

Drink water with every meal plus one fruit per day

Breakfast

Must do

Portion of grilled fish, green/orange vegetables Drink water with every meal plus one fruit per day

Tips

Chicken pops, cold meats or fish balls can be substituted in the salads and dinner meals

Avoid

Sweets, chocolates, French fries, crisps, Coca Cola, bread, pasta, potato, beer

Restaurants Eat as much as you want

Stick to meal plan and enjoy Lettuce, green vegetables

3 Phase 3 Maintenance Day 7

Day 1

Day 2

Day3

Day 4

Day 5

Day 6

Breakfast

1 fried egg, 1 strip of bacon, glass orange juice

Nutrifix and milk no sugar, tea

1 Dijon egg, tea / orange juice

1 poached egg, 1 strip of bacon, glass orange juice

Nutrifix and milk no sugar, tea

1 fried egg, 1 strip of bacon, glass orange juice

1 egg omelette filled with cheese, tea / orange juice

Lunch

Green salad with cheese

Asparagus salad

Green salad with cheese

Bean salad

Turkey sandwich

Moroccan lentil salad

Chicken salad

Dinner

Pasta dish plus slice bread

Portion of grilled steak, green/orange vegetables plus slice bread

Chicken Tortilla

Pork tenderloin green/orange vegetables plus slice bread

Portion of grilled meatballs , green/orange vegetables plus slice bread

Maple-Mustard Baked Chicken

Must do

Drink water with every meal plus one fruit per day

Portion of grilled fish, green/orange vegetables plus slice bread Drink water with every meal plus one fruit per day

Tips

Chicken pops, cold meats or fish balls can be substituted in the salads and dinner meals

Avoid

Sweets, chocolates, French fries, crisps, Coca Cola, bread, pasta, potato, beer

Restaurants Eat as much as you want

Eat one or two slices of pizza, Never size up, Five French fries are enough, skip the sauces, donâ&#x20AC;&#x2122;t add sugar Lettuce, green vegetables

4 Asparagus salad This delicious asparagus recipe is healthy and easy to cook! The roasted pine nuts and lemon vinaigrette bring out amazing seasoned citrus flavors. 10 min preparation + 10-15 min cooking

Serving Size / Yield 4-6 servings

Ingredients         

1 lb. fresh asparagus spears 3 Tbs. pine nuts 1/4 C. olive oil 1 Tbs. lemon juice, fresh 1 clove garlic, crushed 1/2 tsp. salt 1/2 tsp. dried basil 1/2 tsp. dried oregano 1/4 tsp. pepper, freshly ground

Directions Snap off tough ends of asparagus. Remove scales from asparagus stalks with knife or vegetable peeler, if desired. Place the asparagus spears in a steaming rack over boiling water. Cover and steam 4-5 minutes or until asparagus spears are crisp-tender. Transfer to a serving platter. Sautee pine nuts in a small skillet over medium heat 2-3 minutes, until browned. Set aside. Combine olive oil and remaining ingredients in a medium saucepan; stir with a wire whisk to blend. Cook over medium heat 2-3 minutes or until thoroughly heated, stirring constantly. Pour over asparagus. Sprinkle the asparagus with pine nuts. Let stand to room temperature before serving.

5 Three Bean Salad Recipe Prep time: 10 minutes

Ingredients            

1 15-oz can cannellini beans, rinsed and drained 1 15-oz can kidney beans, rinsed and drained 1 15-oz can garbanzo beans, rinsed and drained 2 celery stalks, chopped fine 1/2 red onion, chopped fine 1 cup fresh, finely chopped flat-leaf parsley 1 Tbsp. fresh finely chopped rosemary 1/3 cup apple cider vinegar 1/3 cup granulated sugar 1/4 cup olive oil 1 1/2 teaspoons salt 1/4 teaspoon black pepper

Directions 1. 2.

In a large bowl, mix the beans, celery, onion, parsley and rosemary. In a separate small bowl, whisk together the vinegar, sugar, olive oil, salt, and pepper. Add the dressing to the beans. Toss to coat. 3. Chill beans in the refrigerator for several hours, to allow the beans to soak up the flavour of the dressing.

6 Halloumi, watermelon & mint salad Cooking time Prep: 10 mins Cook: 5 mins

Servings Serves 4 This fresh and light salad makes an ideal summer evening supper

Nutrition per serving Kcalories 287, Protein 14g, Carbs 12g, Fat 20g, Saturates 10g, Fibre 1g, Sugar 12g, Salt 2.29g

Ingredients       

250g pack halloumi cheese, thinly sliced flesh from 1kg/2lb 4oz chunk watermelon, sliced 200g pack fine green beans small bunch mint, finely shredded juice 1 lemon 1 tbsp. olive oil, plus extra to drizzle toasted pitta breads, to serve

Method 1. Heat grill to high. Lay the cheese on a baking tray in a single layer, then grill for 2 mins on each side until golden. Toss the watermelon, beans and mint together with the lemon juice and olive oil, season well, then layer on plates with the slices of halloumi. 2. Drizzle with a little more oil if you like, and then serve with warm pittas.

7 Chopped Tuna Salad Makes: 4 servings, generous 2 cups each Active Time: 15 minutes Total Time: 15 minutes

Ingredients        

1/4 cup lemon juice 3 tablespoons extra-virgin olive oil 1/2 teaspoon garlic, salt Freshly ground pepper, to taste 8 cups chopped hearts of romaine 2 medium tomatoes, diced 1/2 cup sliced pimiento-stuffed green olives 2 6-ounce cans chunk light tuna, drained (see Note)

Method Whisk lemon juice, oil, garlic salt and pepper in a large bowl. Add romaine, tomatoes and olives; toss to coat. Add tuna and toss again. Tips & Notes Note: Chunk light tuna, which comes from the smaller skipjack or yellow fin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe. Nutrition Per serving: 258 calories; 13 g fat ( 2 g sat , 9 g mono ); 53 mg cholesterol; 8 g carbohydrates; 0 g added sugars; 26 g protein; 3 g fiber; 428 mg sodium; 406 mg potassium.   

Nutrition Bonus: Vitamin A (110% daily value), Vitamin C (60% dv), Folate (32% dv). Carbohydrate Servings: 1/2 Exchanges: 2 vegetable, 3 very lean meat, 2 1/2 fat

8 Asian Tuna Salad Recipe

Prep time: 20 minutes

Ingredients             

10-12 ounces of canned white albacore tuna packed in water, drained 8-10 small radishes, cut into wedges 1 large carrot, shredded 1 clove garlic, smashed and minced 1 teaspoon minced ginger 1/2 to 1 Serrano chili, seeded and minced (taste for heat and adjust, can also sub some chili pepper flakes) 2 Tbsp. vegetable oil 1 teaspoon dark sesame oil 3 Tbsp. seasoned rice vinegar (or plain rice vinegar with a teaspoon of sugar) Salt and black pepper to taste 2 Tbsp. chopped cilantro 1 whole green onion, chopped Fresh lettuce

METHOD 1. Place the drained tuna, radishes, shredded carrot, garlic, ginger, chili, vegetable oil, dark sesame oil, and rice vinegar in a large bowl. Gently toss to combine. Add salt and pepper to taste. Refrigerate until ready to serve. 2. When ready to serve, stir in the chopped cilantro and green onion. Serve with lettuce, or mixed in with cold, cooked soba noodles. Yield: Serves 2-4.

9 Grilled Chicken Salad

Ingredients          

2 tablespoons olive oil 2 tablespoons fresh lime juice 2 tablespoons mango chutney 1 tablespoon low-sodium soy sauce 3/4 teaspoon grated peeled fresh ginger 4 (4-ounce) skinless, boneless chicken-breast halves Cooking spray 8 cups mixed salad greens 1 cup diced peeled mango 3/4 cup diced peeled avocado

Preparation 1. Prepare grill. 2. Combine oil, juice, chutney, soy sauce, and ginger in a small bowl. Place chicken on large plate; spoon 2 tablespoons oil mixture over chicken, reserving the rest for the salad. Turn chicken to coat, and let stand 5 minutes. 3. Place chicken on grill rack coated with cooking spray; grill 4 minutes on each side or until chicken is done, brushing with oil mixture from plate before turning. Slice chicken crosswise into strips. 4. Arrange greens, mango, and avocado on 4 serving plates. Arrange chicken over greens. Drizzle reserved dressing over salads.

10 Steak & chickpea salad with harissa yogurt dressing Cooking time Ready in 15 minutes

Servings Serves 2

A punchy, filling salad that's still low fat and low GI Nutrition info

Nutrition per serving Kcalories 356, protein 37.3g, carbs 28.9g, fat 10.9g, saturates 2.6g, Fibre 6.2g, salt 1.2g

Ingredients       

400g tin chickpeas ½ red onion, sliced 100g cherry tomatoes, halved a small bunch flat-leaf parsley, chopped about 200g sirloin steak, trimmed of all fat 150ml natural yogurt 2 tbsp. harissa

Method 1. Toss together the chickpeas, red onion, tomatoes and parsley. Season the steak well and cook for 11/2 minutes each side then rest for 5 minutes. 2. Mix the yoghurt with the harissa and a splash of water. Slice the steak, toss with the chickpeas and serve drizzled with the yoghurt.

11 Moroccan lentil salad

A quick, colorful and spicy protein-rich salad or side dish.

Ingredients             

1/2 C. dry lentils 1 1/2 C. water 1/2 15 oz. can garbanzo beans, drained 2 tomatoes, chopped 4 green onions, chopped 2 minced hot green chili peppers 1 green bell pepper, chopped 1/2 yellow bell pepper, chopped 1 red bell pepper, chopped 1 lime, juiced 2 Tbs. olive oil 1/4 C. chopped fresh cilantro Salt to taste

Directions Place lentils and water in a pot. Bring water to boil, reduce to simmer. Cook for 30 minutes or until tender. In a medium size mixing bowl combine lentils, chickpeas, tomatoes, green onions, green chilies, bell peppers, lime juice, olive oil, cilantro, and salt to taste. Toss well. Chill for 20 minutes. Serve chilled.

12 Tomato Soup

20 min preparation + 30 min cooking Serving Size / Yield: 6 servings

Ingredients              

3 Tbs. olive oil 2 yellow onions, chopped 3 cloves garlic, peeled and chopped 3 C. sun dried tomatoes 1 lemon, juiced 1/4 C. balsamic vinegar 2 tsp. oregano 1 tablespoon tomato paste 1/4 C. basil, chopped 3 C. vegetable stock salt, to taste pepper, to taste 1/2 C. Greek yogurt, plain 1/2 C. milk

Directions Soak the sundried tomatoes in the lemon juice, balsamic vinegar, and oregano. Heat the olive oil in a large Dutch oven over medium heat. Add onions and sauté until translucent and tender. Turn heat to low. Add garlic and cook for 2 more minutes. Drain the excess liquid from the tomatoes and stir to coat with remaining oregano. Add tomatoes, tomato paste, basil, vegetable stock, salt, and pepper to the mix. Stir and bring to a boil. Lower heat and simmer for a half hour.

Add the Greek yogurt and milk to the soup and stir to combine. If desired, use a hand blender to smooth the soup halfway, leaving some chunks of tomato and onion. Stir and top with extra basil.

13 Black Bean Vegetable Soup

Half of the black beans in this spicy soup are pureed with tomatoes, the other half are simmered with carrots, onion and kernels of corn

Original recipe makes 6 - 8 servings

Ingredients 

1 tablespoon vegetable oil



1 onion, chopped



1 clove garlic, minced



2 carrots, chopped



2 teaspoons chili powder



1 teaspoon ground cumin



4 cups vegetable stock



2 (15 ounce) cans black beans, rinsed and drained



1 (8.75 ounce) can whole kernel corn



1/4 teaspoon ground black pepper



1 (14.5 ounce) can stewed tomatoes

Directions 1. In large saucepan, heat oil over medium heat; cook onion, garlic, and carrots, stirring occasionally, for 5 minutes or until onion is softened. Add chili powder and cumin; cook, stirring, for 1 minute. Add stock, 1 can of the beans, corn, and pepper; bring to boil. 2. Meanwhile, in food processor or blender, puree together tomatoes and remaining can of beans; add to pot. Reduce heat, cover, and simmer for 10 to 15 minutes or until carrots are tender.

14 Chicken Tortillas

Serve a veggie-packed chicken tortilla casserole that bakes for only 15 minutes. Add cheese at the end of baking so it has time to melt, but not brown.

Ingredients         

1 C. bottled salsa, divided 1 8 oz. carton low-fat sour cream 6 10-inch flour tortillas 1 1/2 C. chopped cooked chicken breast (about 3/4 lb.) 1/3 C. chopped tomato 1/3 C. chopped green or red bell pepper 1/4 C. chopped onion Cooking spray 3/4 C. (3 oz.) shredded reduced-fat cheddar cheese

Directions Preheat oven to 350 degrees. Combine 1/2 C. salsa and sour cream in a small bowl, and spread evenly over each tortilla. Divide chicken, tomato, bell pepper, and onion evenly down center of each tortilla, and roll up. Place rolls, seam sides down, in an 11x7-inch baking dish coated with cooking spray. Top with 1/2 C. salsa. Bake at 350 degrees for 15 minutes. Sprinkle with cheese; bake an additional 5 minutes or until cheese melts.

15 Turkey cranberry & wallnut sandwich

These are the perfect sandwiches for a light lunch or a teatime snack!

Ingredients      

4 oz. light cream cheese ¼ C. dried cranberries, chopped ¼ C. walnuts, chopped 4 oz. turkey breast, sliced thin 8 slices whole wheat bread 1 C. baby arugula

Directions Combine cream cheese, dried cranberries and walnuts in a bowl. Take one piece of bread and spread 1/4 cream cheese mixture in an even layer over the bread. Top the cream cheese with one slice of turkey and 1/4 cup arugula. Place a second piece of bread on top and lightly press. Cut crusts off, and then cut the sandwich in half, securing it with a toothpick in the middle.

16 Grilled Thai Chicken Sandwich Juicy grilled chicken, onions and peppers combine with a Thai-inspired sauce in this chicken sandwich recipe. We love how the flatbreads made from whole-wheat dough sop up the extra sauce. If you have one large (12-ounce) chicken breast instead of two smaller (6-ounce) ones, cut it in half horizontally before grilling so the chicken cooks in the time specified in this recipe.

Ingredients Prep: 45 minutes | Total Time: 45 minutes

          

1/2 cup ―lite‖ coconut milk 1/4 cup smooth natural peanut butter 2 tablespoons lime juice 2 tablespoons chili-garlic sauce, divided 1 tablespoon reduced-sodium soy sauce 1 pound prepared pizza dough, preferably whole-wheat 1 tablespoon canola oil, divided 2 x 6-ounce boneless, skinless chicken breasts 1 large red bell pepper, quartered 1 large onion, sliced into 1/2-inch-thick rounds 2 tablespoons chopped fresh cilantro

Instructions 1. 2. 3. 4.

Preheat grill to medium-high. Whisk coconut milk, peanut butter, lime juice, 1 tablespoon chili-garlic sauce and soy sauce in a bowl until well combined. Working on a lightly floured surface, divide dough into 5 equal pieces. Roll each piece into a 6-inch disk with a rolling pin or press into a disk with your hands. Using 1 1/2 teaspoons oil, brush one side of each disk. Oil the grill rack (see Tip); place the dough, oiled-side down, on the grill and cook until light brown and puffed, 1 to 2 minutes. Brush the dough with the remaining 1 1/2 teaspoons oil, flip and grill until cooked through, but still a little soft, 1 to 2 minutes more. Wrap in foil to keep warm. Brush chicken with the remaining 1 tablespoon chili-garlic sauce. Place the chicken, bell pepper and onion on the grill. Grill the chicken, turning once, until an instant-read thermometer inserted into the thickest part registers 165°F, 10 to 14 minutes. Grill the pepper and onion, turning once, until lightly charred and cooked through, 8 to 10 minutes. Slice the pepper and onion. Toss with 1/2 cup of the reserved dressing in a medium bowl. When the chicken is cool enough to handle, slice or shred into bite-size pieces. Top flatbreads with equal portions of the vegetables and chicken; drizzle with the remaining dressing and sprinkle with cilantro. Fold to eat.

17 Sweet Potato Burritos

Original recipe makes 12 burritos

Ingredients             

1 tablespoon vegetable oil 1 onion, chopped 4 cloves garlic, minced 6 cups canned kidney beans, drained 2 cups water 3 tablespoons chili powder 2 teaspoons ground cumin 4 teaspoons prepared mustard 1 pinch cayenne pepper, or to taste 3 tablespoons soy sauce 4 cups cooked and mashed sweet potatoes 12 (10 inch) flour tortillas, warmed 8 ounces shredded Cheddar cheese

Directions 1. Preheat oven to 350 degrees F (175 degrees C). 2. Heat oil in a medium skillet, and sauté onion and garlic until soft. Stir in beans, and mash. Gradually stir in water, and heat until warm. Remove from heat, and stir in the chili powder, cumin, mustard, cayenne pepper and soy sauce. 3. Divide bean mixture and mashed sweet potatoes evenly between the warm flour tortillas. Top with cheese. Fold up tortillas burrito style, and place on a baking sheet. 4. Bake for 12 minutes in the preheated oven, and serve.

18 Breakfast Frittata

This delicious Italian-style omelet will fill you up long after you’re done with it.

Ingredients        

1 C. onion, diced 1/4 C. + 1 Tbsp. water, divided 1/2 C. liquid egg substitute 2 Tbsp. farmer's cheese 1 tsp. extra-virgin olive oil 2 tsp. chopped fresh herbs, or 1/2 tsp. dried 1/8 tsp. pepper 1/8 tsp. salt

Directions In a small nonstick skillet over medium-high heat, boil onion and 1/4 C. water. Cover and cook until onion is softened for 2 mins. Uncover and cook until water evaporates for 1-2 mins. Carefully drizzle in oil and stir until onion is brown for another 1-2 mins. Reduce heat to medium-low. Pour in egg substitute while stirring constantly with a spatula for 20 sec until egg starts to set. Lift edges so uncooked egg drips underneath and sets for about 30 sec. Reduce heat to low. Sprinkle salt, pepper and herbs. Place cheese on top. Drizzle remaining Tbsp. water under edge of frittata. For 2 mins, cover and cook until cheese is hot and egg is completely set.

19 Omelette

5 min preparation + 6-8 min cooking

Serving Size / Yield 1 Ingredients     

1 Tbs. unsalted butter 3 eggs (at room temperature) 1 Tbs. cold water 1/2 tsp. salt 1/8 tsp. white pepper

Directions Warm butter in a 6-8 inch omelette pan over low heat while you mix the eggs. Beat eggs, water, salt, and pepper vigorously with a fork or wire whisk for 20-30 seconds until well-blended and frothy. When butter is bubbly (but not brown), tip to coat sides of pan and pour in eggs. Turn heat to moderate high and, using a fork, draw edges of eggs as they cook in toward the centre, at the same time tilting and gently shaking pan so uncooked portions flow underneath. Continue until omelette is just set and top is creamy and moist. Take the pan from the heat at once, loosen omelette edges with a fork, shaking gently. (If omelette should stick, slide a dab of butter underneath and tilt pan so it runs over bottom.) Fold omelette in half. Serve as is or top with tomatoes, mushrooms, or other savoury morsels. Plain omelettes can also be filled with almost any meat, fish, poultry, cheese, vegetable, fruit, preserves, or nuts. Meat and vegetable fillings are usually warmed in butter in the omelette pan, then topped with the eggs (by the time the omelette is cooked, the filling will be in the centre). Cheese, fruit, nuts and other delicate fillings can be scattered over the omelette just before it's folded. Most fillings (cheese and nuts excepted) should be warm so that they do not cool the omelette.

20 Dijon Eggs Servings: 6 Prep Time: 20 minutes Cook Time: 20 minutes Nutritional Information per Serving: Net Carbs: 2.8grams Fiber: 0 Protein: 12 grams Fat: 14 grams Calories: 194

Ingredients       

12 large eggs 2 1/2 Tablespoons mayonnaise 1 1/2 Tablespoons sour cream 2 Tablespoons sun-dried tomatoes in oil, drained and finely minced, or 2 teaspoons sundried tomato paste 2 Teaspoons minced shallots 1 Teaspoon Dijon mustard 1/4 Teaspoon hot pepper sauce

Directions: 1. Place eggs in a large saucepan in a single layer covered with 1-inch of water. Bring to a boil; cover, remove from heat and let stand 20 minutes. 2. Run unpeeled eggs under cold water until cool to make them easy to peel. 3. Peel and halve eggs lengthwise. Set aside white halves on a plate. 4. Transfer yolks to a medium mixing bowl and mash with mayonnaise, sour cream, sun-dried tomatoes, shallots, mustard, hot sauce, salt and freshly ground black pepper to taste. 5. Spoon filling into egg halves evenly, mounding slightly. Serve immediately or refrigerate in an airtight container.

21 Cheesy Polenta & Egg Casserole Ingredients Prep: 40 minutes | Total Time: 1 hour 5 minutes

        

1 tablespoon extra-virgin olive oil, plus 2 tablespoons 1/3 cup onions, chopped 4 cups water, plus more as needed 1 cup yellow cornmeal, (see Shopping Tip) 1/2 teaspoon salt 6 ounces Italian turkey sausage, casing removed 1/2 cup fontina or mozzarella, shredded 1/2 cup Parmigiano-Reggiano, grated, divided 6 large eggs

Instructions 1.

3. 4.

Heat 1 tablespoon oil in a large saucepan or Dutch oven over medium heat. Add onion and cook, stirring, until softened, but not browned, 2 to 3 minutes. Add 4 cups water and bring to a boil. Gradually whisk cornmeal into the boiling water. Add salt and cook over medium heat, whisking constantly until the polenta bubbles, 1 to 2 minutes. Reduce heat to low and cook, whisking frequently, until very thick, 10 to 15 minutes. (Alternatively, once the polenta comes to a boil, transfer it to the top of a double boiler, cover, and place over barely simmering water for 25 minutes. This is convenient, because you don’t need to stir it as it cooks.) Meanwhile, heat the remaining 2 teaspoons oil in a large skillet over medium heat and add sausage. Cook, stirring and breaking the sausage into small pieces with a spoon, until lightly browned and no longer pink, about 4 minutes. Drain if necessary and transfer to a cutting board; let cool. Finely chop when cool enough to handle. Position rack in upper third of oven; preheat to 350°F. Coat a 9-by-13-inch baking pan with cooking spray. When the polenta is done, stir in fontina (or mozzarella) and 1/4 cup Parmigiano-Reggiano. If the polenta seems too stiff, add small amounts of water to thin it to a thick but not stiff consistency. Spread the polenta in the prepared pan. Make six 2-inch-wide indentations in the polenta with the back of a tablespoon. Break eggs, one at a time, into a custard cup and slip one into each indentation. Scatter the sausage on the polenta and sprinkle the remaining 1/4 cup Parmigiano-Reggiano evenly on top of the eggs. Bake the casserole for 15 minutes. Then broil until the egg whites are set, 2 to 4 minutes. Let stand for 5 minutes before serving.

22 Butterflied Grilled Chicken with a Chile-Lime Rub When cooking a whole chicken on the grill, try searing the chicken first over direct heat then finish cooking over indirect heat. That way you avoid the all too common problem when grilling—chicken burned on the outside and raw in the center Marinate in the rub overnight in the refrigerator.

Ingredients Prep: 30 | Total Time: 85

           

3 tablespoons chili powder 2 tablespoons extra-virgin olive oil 2 teaspoons lime zest, freshly grated 3 tablespoons lime juice 1 tablespoon garlic, minced 1 teaspoon ground coriander 1 teaspoon ground cumin 1 teaspoon dried oregano, preferably Mexican 1.5 teaspoons kosher salt 1 teaspoon freshly ground pepper 1 Pinch of ground cinnamon 1 3 1/2- to 4-pound chicken

Instructions 1. 2.

3. 4.

Combine chili powder (or paprika) and oil in a small bowl with lime zest and juice, garlic, coriander, cumin, oregano, salt, pepper and cinnamon to form a wet paste. Using kitchen shears, cut the chicken down one side of the backbone, through the ribs. Make an identical cut on the opposite side to remove the backbone completely; discard (or reserve it for stock). Place the chicken cut-side down and flatten with the heel of your hand. Generously smear the spice rub under and over the skin and on the interior of the bird. Place in a baking dish. Cover with plastic wrap and refrigerate overnight or up to 24 hours. Preheat half the grill to medium-high (or build a medium-high heat fire on one side of a charcoal grill); leave the other half unheated. Have a squirt bottle of water ready by the grill. Leave all the spice rub on the chicken. Place the chicken skin-side down over the heat and grill until the skin begins to color and char marks form, about 5 minutes. (Extinguish any flare-ups with the squirt bottle.) Flip over and grill 5 minutes more. Move the chicken to the unheated side. Close the lid and cook, making sure the chicken is flat against the grate, until an instant-read thermometer inserted into the thickest part of a thigh without touching bone registers 165°F, 30 to 40 minutes. Transfer to a platter and let rest for 5 to 10 minutes before carving.

23 Maple-Mustard Baked Chicken

Ingredients Prep: 30 minutes | Total Time: 1 hour 45 minutes

       

3 tablespoons Dijon mustard 2 tablespoons pure maple syrup, preferably grade B 2 tablespoons peanut or canola oil, divided 1 tablespoon finely chopped fresh thyme, or 1 teaspoon dried 3/4 teaspoon freshly ground pepper 1/2 teaspoon salt 4-41/2 pounds bone-in chicken pieces, thighs, drumsticks and/or breast; skin removed, trimmed 1 1/2 cups fresh breadcrumbs, preferably whole-wheat

Instructions 1. 2. 3.

Whisk mustard, maple syrup, 1 tablespoon oil, thyme, pepper and salt in a large bowl. Add chicken and turn to coat evenly. Cover and marinate in the refrigerator for at least 30 minutes and up to 6 hours. Preheat oven to 400°F. Set a wire rack on a large baking sheet. Combine breadcrumbs and the remaining 1 tablespoon oil on a plate. Dredge the skinned side of each chicken piece in the breadcrumbs (with drumsticks, dredge the meatier side) and arrange breaded-side up on the wire rack. Leave at least 1 inch between pieces. Bake until golden brown and an instant-read thermometer inserted into the thickest part of the meat registers 165°F, 35 to 40 minutes. Serve hot or let cool, refrigerate and serve chilled.

24 Baked Chicken with Onions & Leeks Baking pieces of chicken is one of the easiest ways to put a meal on the table for your family. This mustardglazed chicken is roasted on a bed of sliced onions, leeks and garlic that you can serve alongside it.

Ingredients Prep: 35 Minutes | Total Time: 1 hour, 20 Minutes

      

2 cups thinly sliced onions 1 cup thinly sliced and washed leek, white and green part only 4 cloves garlic, thinly sliced 3 tablespoons extra-virgin olive oil, divided 2 teaspoons fresh thyme leaves 1/4 teaspoon salt 2 1/2 - 3 pounds bone-in chicken pieces, (thighs, drumsticks and/or breasts), skin removed,

    

trimmed 1/4 cup Dijon mustard 2 teaspoons minced shallot 1 1/2 teaspoons chopped fresh rosemary 1 teaspoon reduced-sodium soy sauce 3/4 teaspoon freshly ground pepper

Instructions 1. 2.

3. 4.

Preheat oven to 400°F. Toss onions, leek, garlic, 2 tablespoons oil, thyme and salt in a large bowl until the vegetables are well coated. Spread the mixture in a nonreactive 9-by-13-inch baking dish. Place the chicken pieces on the vegetables. Bake for 10 minutes. Whisk mustard, shallot, rosemary, soy sauce and pepper in a small bowl; gradually whisk in the remaining 1 tablespoon oil. After 10 minutes, brush the chicken with the mustard glaze. Continue baking until an instant-read thermometer inserted into the thickest part of a leg or breast (without touching bone) registers 165°F, 30 to 45 minutes more. Serve the chicken with the vegetables.

25 Hungarian Chicken

    

Preparation time: 15 mins Cooking time: 75 mins Serves: 4 Course: Main Main Ingredient: Chicken

Ingredients            

2 large onions, thinly sliced 2 tsps. crushed garlic 60 ml (5 tbsp.) Flora oil 7 ½ ml (1 ½ tsps.) paprika 6 chicken pieces 2 ½ ml ( ½ tsps.) caraway seeds – optional 350 ml chicken stock 2 large tomato, chopped 15 ml sherry 125 ml ( ½ cup) low fat yoghurt 15 ml ( 1tbs) corn flour 1 green pepper, sliced

Preparation: 1. 1. 2. 3. 4. 5. 6. 7. 8.

Sauté the onions and garlic in 45ml ( 3tbs) Flora Oil until soft but not browned. Add the paprika and mix well Add the chicken and sauté for 5 minutes, turning the portions until coated with the paprika mixture 3 .Place the lid and cook for 20 minutes. Add caraway seeds, stock and tomatoes and simmer for 40 minutes or until the chicken is tender. Remove the chicken portions to a platter and keep warm Reduce sauce over high heat to approximately 250ml. Stir in the sherry. Mix the yoghurt and corn flour together and add to the sauce. Bring to the boil and pour over the chicken. Sauté the green pepper in the remaining Flora oil and use to garnish. Serve on a bed of rice with a green salad.

26 Quick Chicken Cordon Bleu Makes: 4 servings Active Time: 35 minutes Total Time: 35 minutes

Ingredients: 

4 boneless, skinless chicken breasts (1 1/4 - 1 1/2 pounds), trimmed and tenders removed (see Tip)

    

1/2 teaspoon freshly ground pepper, divided 1/4 teaspoon salt 1/3 cup shredded Gruyère or Swiss cheese 2 tablespoons reduced-fat cream cheese 1/4 cup coarse dry whole-wheat breadcrumbs

  

1 tablespoon chopped fresh parsley or thyme 4 teaspoons extra-virgin olive oil, divided 1/4 cup chopped ham (about 1 ounce)

(see Note)

Preparation Preheat oven to 400°F.  Sprinkle chicken with 1/4 teaspoon pepper and salt. Combine cheese and cream cheese in a bowl. Combine the remaining 1/4 teaspoon pepper with breadcrumbs, parsley (or thyme) and 2 teaspoons oil in another bowl.  Heat the remaining 2 teaspoons oil in a large, ovenproof nonstick skillet over medium heat. Cook the chicken until browned on both sides, about 2 minutes per side. Move the chicken to the center so all pieces are touching. Spread with the cheese mixture, sprinkle with ham, then top with the breadcrumb mixture.  Bake until the chicken is no longer pink in the center and an instant-read thermometer registers 165°F, 5 to 7 minutes. Nutrition  Per serving: 245 calories; 12 g fat ( 4 g sat , 6 g mono ); 82 mg cholesterol; 4 g carbohydrates; 28 g protein; 1 g fiber; 314 mg sodium; 216 mg potassium.  Carbohydrate Servings: 0  Exchanges: 4 1/2 lean meat, 1 fat

27 Chicken and Vegetable Curry

     

Preparation time: 20 mins Cooking time: 30 mins Serves: 4 Course: Main Main Ingredient: Chicken

Ingredients:           

40 ml Flora oil ½ cup finely chopped onion 1 tsps. crushed garlic 2 tbsp. mild curry powder 1 tbsp. plain flour 1 ½ cups chopped carrot 1 ½ cups cubed potato 1 ¼ cups chicken stock 500g cubed chicken breast fillet 1 cup frozen peas Salt and pepper (optional)

Preparation: 1. Heat oil in a saucepan over a low heat, add the onion and cook for 2 -3 minutes. Add the garlic, curry powder and flour and continue to cook, stirring constantly, for a further 2-3 minutes. 2. Add the carrot, potato and stock and bring to the boil. Cover and cook, stirring occasionally, for 10-12 minutes or until the vegetables are just cooked. Add the chicken and, continuing to stir, cook for a further 6 minutes. Stir in the peas, cook for a further 2 minutes or until the chicken is thoroughly cooked. 3. Season to taste with salt and pepper and serve with BROWN rice.

28 Lemon-Ginger Chicken Nuggets

    

Preparation time: 10 mins Cooking time: 15–20 mins Serves: 2 (4–6 as tapas) Course: Main Main Ingredient: Chicken

Ingredients:         

4cm piece fresh ginger Juice of ½ lemon 1 clove garlic, crushed 2 skinless chicken breast fillets, cut into even-sized strips Salt and pepper 1 tbsp. flour 1 egg 25g fresh breadcrumbs, for coating 2–3 tbsps. Flora Light margarine, for shallow-frying

Preparation: 1. Squeeze the juice from the ginger by grating it, placing in a cloth and squeezing. 2. Combine the ginger juice, lemon juice and garlic and rub this mixture over the chicken strips, seasoning with a little Salt and pepper. 3. Coat the chicken first in flour, then in beaten egg and finally in breadcrumbs. 4. Heat the Light margarine in a large, heavy-based frying pan over a low heat. 5. Gently fry in batches until cooked through and golden.

29 Cream Cheese-&-Pesto-Stuffed Chicken Breasts Makes: 4 servings, Active Time: 25 minutes Total Time: 50 minutes

Ingredients:   

         

     

Cream Cheese-&-Pesto-Stuffed Chicken Breasts Filling (see below) 4 boneless, skinless chicken breast halves, (1-1 1/4 pounds total) 1 egg white 1/2 cup plain dry breadcrumbs 2 teaspoons extra-virgin olive oil Cream Cheese-Pesto Filling: 2 tablespoons reduced-fat cream cheese, (Neufchatel) 1 tablespoon basil pesto, (store-bought or homemade)

Freshly ground pepper, to taste Goat Cheese-Olive Filling: 2 tablespoons creamy goat cheese 1 tablespoon chopped black olives Freshly ground pepper, to taste Ham & Cheese Filling: 1/4 cup grated Swiss, Monterey Jack or part-skim mozzarella cheese 2 tablespoons chopped ham 2 teaspoons Dijon mustard Freshly ground pepper, to taste

Preparation  Preheat oven to 400°F. Coat a rimmed baking sheet with cooking spray.  Combine cream cheese, pesto and pepper in a small bowl with a fork.  Cut a horizontal slit along the thin, long edge of a chicken breast half, nearly through to the opposite side. Open up each breast and place one-fourth of the filling in the center. Close the breast over the filling, pressing the edges firmly together to seal. Repeat with the remaining chicken breasts and filling.  Lightly beat egg white with a fork in a medium bowl. Place breadcrumbs in a shallow glass dish. Hold each chicken breast half together and dip in the egg white, then dredge in the breadcrumbs. (Discard leftovers.)  Heat oil in a large nonstick skillet over medium-high heat. Add chicken breasts; cook until browned on one side, about 2 minutes. Place the chicken, browned-side up, on the prepared baking sheet. Bake until the chicken is no longer pink in the center or until an instant-read thermometer registers 170°F, about 20 minutes. Nutrition Cream cheese-pesto stuffed chicken per serving: 233 calories; 9 g fat (4 g sat , 3 g mono ); 81 mg cholesterol; 7 g carbohydrates; 33 g protein; 1 g fiber; 379 mg sodium; 351 mg potassium.

VEGETARIAN 30 Eggplant Parmesan

Ingredients Original recipe makes 8 to 10 servings 

3 eggplant, peeled and thinly sliced



2 eggs, beaten



4 cups Italian seasoned bread crumbs



6 cups spaghetti sauce, divided



1 (16 ounce) package mozzarella cheese, shredded and divided



1/2 cup grated Parmesan cheese, divided



1/2 teaspoon dried basil

Directions 1. Preheat oven to 350 degrees F (175 degrees C). 2. Dip eggplant slices in egg, then in bread crumbs. Place in a single layer on a baking sheet. Bake in preheated oven for 5 minutes on each side. 3. In a 9x13 inch baking dish spread spaghetti sauce to cover the bottom. Place a layer of eggplant slices in the sauce. Sprinkle with mozzarella and Parmesan cheeses. Repeat with remaining ingredients, ending with the cheeses. Sprinkle basil on top. 4. Bake in preheated oven for 35 minutes, or until golden brown.

Sausage, Mushroom & Spinach Lasagna This cheesy lasagna is full of spicy Italian turkey sausage, whole-wheat noodles, mushrooms and spinach. A serving of this version has about one-third the fat and saturated fat, and only half the calories of the original. Use soy-based sausage for a hearty vegetarian variation. Makes: 10 servings Active Time: 30 minutes Total Time: 2 hours

Ingredients:           

8 ounces whole-wheat lasagna noodles 1 pound lean spicy Italian turkey sausage, casings removed (see Variation) 4 cups sliced mushrooms, (10 ounces) 1/4 cup water 1 pound frozen spinach, thawed 1 28-ounce can crushed tomatoes, preferably chunky 1/4 cup chopped fresh basil 1/4 teaspoon salt Freshly ground pepper, to taste 1 pound part-skim ricotta cheese, (2 cups) 8 ounces part-skim mozzarella cheese, shredded (about 2 cups), divided

Preparation 1. 2. 3.

4. 5.

Preheat oven to 350°F. Coat a 9-by-13-inch baking dish with cooking spray. Bring a large pot of water to a boil. Add noodles and cook until not quite tender, about 2 minutes less than the package directions. Drain; return the noodles to the pot, cover with cool water and set aside. Coat a large nonstick skillet with cooking spray and heat over medium-high heat. Add sausage; cook, crumbling with a wooden spoon, until browned, about 4 minutes. Add mushrooms and water; cook, stirring occasionally and crumbling the sausage more, until it is cooked through, the water has evaporated and the mushrooms are tender, 8 to 10 minutes. Squeeze spinach to remove excess water, then stir into the pan; remove from heat. Mix tomatoes with basil, salt and pepper in a medium bowl. To assemble lasagna: Spread 1/2 cup of the tomatoes in the prepared baking dish. Arrange a layer of noodles on top, trimming to fit if necessary. Evenly dollop half the ricotta over the noodles. Top with half the sausage mixture, one-third of the remaining tomatoes and one-third of the mozzarella. Continue with another layer of noodles, the remaining ricotta, the remaining sausage, half the remaining tomatoes and half the remaining mozzarella. Top with a third layer of noodles and the remaining tomatoes. Cover the lasagna with foil and bake until bubbling and heated through, 1 hour to 1 hour 10 minutes. Remove the foil; sprinkle the remaining mozzarella on top. Return to the oven and bake until the cheese is just melted but not browned, 8 to 10 minutes. Let rest for 10 minutes before serving. Vegetarian Variation: Use a sausage-style soy product, or simply omit the sausage altogether.

32 Butternut Squash with Blue Cheese and Pecans

Ingredients       

2 kilograms butternut squash 3 tablespoons olive oil 6 stalks fresh thyme (or 1/2 teaspoon dried thyme) 100 grams pecan nuts 125 grams crumbled Roquefort cheese (or other blue cheese) salt (to taste) pepper (to taste)

Method 1. Preheat the oven to 220°C/gas mark 7/425ºF. 2. Halve the squash, leaving the skin on, and scoop out the seeds, then cut into 2.5cm / 1 inch cubes; you don't need to be precise, just keep the pieces uniformly small. 3. Put the squash into a roasting tin with the oil. Strip the leaves from 4 stalks of thyme, and sprinkle over the butternut squash. (If you can't get fresh thyme, use dried.) Roast in the oven for about 30-45 minutes or until tender. 4. Once out of the oven, remove the squash to a bowl and scatter the pecans and crumble the cheese over it, then toss everything together gently. 5. Check seasoning and add the last of the thyme, torn into small sprigs to decorate.

33 Moussaka Servings: 12 Prep Time: 30 minutes Cook Time: 45 minutes Nutritional Information per Serving: Net Carbs: 5.4 grams Fiber: 3.5 grams Protein: 24 grams Fat: 26 grams Calories: 358

Ingredients:            

1 1/2 Pounds Italian eggplant (about 2 medium) 1 Pound ground beef 1 Cup spicy no-sugar-added tomato sauce 4 Pieces medium Portobello mushroom caps (about 12 ounces), gills removed 1/4 Cup virgin olive oil 1/8 Teaspoon salt 1/8 Teaspoon freshly ground black pepper 2 Cups ricotta cheese 10 Ounces frozen chopped spinach, thawed and squeezed dry 2 large eggs, slightly beaten 1/4 Cup grated Parmesan cheese 1 Pound mozzarella cheese, sliced

Directions: 1. 2.

3. 4. 5. 6.

Trim eggplants, but leave peel on; slice lengthwise ¼-inch to 1/3-inch thick. Layer in a colander, salting each layer. Let stand in the sink or over a bowl for 15 minutes to drain bitter juices. Meanwhile, in a heavy medium skillet over medium heat, cook beef, breaking it up with a wooden spoon until browned and beginning to crisp, about 6 minutes. Drain liquid from skillet and stir in tomato sauce. Remove from heat; set aside to cool. Brush mushrooms lightly with olive oil; season with salt and pepper. Cook 4 minutes per side in a large skillet over medium heat until lightly browned. Cut into 1/2-inch slices; set aside. Heat broiler. Pat eggplant dry. Brush olive oil on both sides. Broil 3 minutes per side until just beginning to char; set aside to cool slightly. Reduce oven temperature to 400°F. In a food processor fitted with a metal blade, combine ricotta, spinach, eggs and Parmesan cheese. Pulse until blended. Add pepper. Lightly oil a 13- by 9-inch glass baking dish. Arrange half the eggplant slices in an even layer, overlapping slightly. Top with half the mozzarella and all the mushrooms. Spoon on half the meat sauce, then spread all the ricotta mixture, in an even layer. Top with the remaining eggplant, followed by the remaining sauce and the mozzarella. Bake about 20 minutes, until cheese is melted and sauce is bubbly. Let cool slightly before cutting and serving.

34 Roasted carrots with goat’s cheese & pomegranate Cooking time Prep: 10 mins Cook: 50 mins Servings Serves 6 as a starter or side, or 4 as a main

A lovely combination of sweet carrots, fresh cheese and juicy seeds - interesting enough for a main, starter or side

Nutrition per serving (6) Kcalories 190, Protein 8g, Carbs 20g, Fat 10g, Saturates 4g, Fibre 5g, Sugar 11g, salt, 0.5g

Ingredients         

750g/ 1lb 10oz carrots 2 tbsp. olive oil 2 tsps. cumin seeds grated zest and juice 1 small orange 400g can chickpeas, drained and rinsed 100g/ 4oz white-rinded vegetarian goat's cheese small bunch oregano or mint, roughly chopped 75g/2½oz pomegranate seeds warm flatbreads, to serve

Method 1. Heat oven to 190C/170C fan/gas 5. Toss the carrots with 1 tbsp. of the oil, sprinkle with the cumin seeds and orange zest, and season with salt. Spread onto a large baking sheet and roast for 50 mins until tender and catching some colour on the edges. 2. Stir the chickpeas into the roasted carrots, then tip onto a large serving platter. Drizzle with the remaining oil and a little of the orange juice. Crumble over the goat’s cheese and scatter with the herbs and pomegranate seeds. Serve warm with toasted flatbreads.

35 Pea & new potato curry Cooking time Prep: 15 mins Cook: 1 hr., 10 mins Servings Serves 4 A low-fat and low-calorie vegetable curry that's made with Madras spice and yogurt Nutrition per serving Kcalories 336, protein 16g, carbs 50g, fat 8g, Saturates 3g, Fibre 9g, sugar 8g, salt 0.5g

Ingredients               

1 tbsp. vegetable oil 2 onions, sliced 3 red chilies, deseeded and finely sliced thumb-sized piece ginger, roughly chopped 2 tsps. cumin seeds 1 tsps. Madras curry powder ½ tsps. turmeric 750g new potatoes, halved juice 1 lime 500ml pot natural yogurt small bunch coriander, stalks and leaves finely chopped 200-300ml vegetable stock, or pea stock (see tip, below) 300g podded fresh peas (or use frozen) lime wedges, to serve 2 naan bread, to serve

Making your own pea stock To make pea stock, put leftover pea pods in a large saucepan with half bunch each mint, thyme and parsley. Add enough water to cover, and some salt and black peppercorns. Gently bring to the boil and simmer for 35 mins, then strain. Chill for up to 5 days or freeze for up to a month.

Method 1. Heat the oil in a large, deep frying pan. Add the onions and cook over a low heat for 10-15 mins until soft. Throw in the chilies, ginger and spices, and cook for a few mins. Stir in the potatoes and lime juice, coating in the spice mix. 2. Add the yogurt, coriander stalks and the stock. Simmer slowly for 35-40 mins until the potatoes are soft and the sauce has reduced. Stir through the peas and cook for another 5 mins. Sprinkle over the coriander leaves, and serve with lime wedges and warm naan bread.

36 Sweet Potato & Black Bean Chili for Two Makes: 2 servings, 2 cups each Active Time: 20 minutes Total Time: 30 minutes Nutrition Profile Ingredients             

2 teaspoons extra-virgin olive oil 1 small onion, finely diced 1 small sweet potato, peeled and diced 2 cloves garlic, minced 1 tablespoon chili powder 2 teaspoons ground cumin 1/4 teaspoon ground chipotle chili, 1/8 teaspoon salt, or to taste 1 1/3 cups water

1 15-ounce can black beans, rinsed 1 cup canned diced tomatoes 2 teaspoons lime juice 2 tablespoons chopped fresh cilantro

Preparation Heat oil in a large saucepan over medium-high heat. Add onion and potato and cook, stirring often, until the onion is slightly softened, about 4 minutes. Add garlic, chili powder, cumin, chipotle and salt and cook, stirring constantly, until fragrant, about 30 seconds. Add water, bring to a simmer, cover, reduce heat to maintain a gentle simmer and cook until the potato is tender, 10 to 12 minutes. Add beans, tomatoes and lime juice; increase heat to high and return to a simmer, stirring often. Reduce heat to maintain a simmer and cook until slightly reduced, about 4 minutes. Remove from the heat and stir in cilantro. Nutrition Per serving: 374 calories; 6 g fat ( 1 g sat , 4 g mono ); 0 mg cholesterol; 67 g carbohydrates; 14 g protein; 15 g fiber; 699 mg sodium; 603 mg potassium. Nutrition Bonus: Vitamin A (410% daily value), Vitamin C (45% dv), Iron (30% dv), Potassium (17% dv). Carbohydrate Servings: 312 Exchanges: 4 starch, 1 1/2 vegetable, 1 fat

37 Healthy Veggie Fritters Preparation time: 15–20 mins    

Cooking time: 30–40 mins Serves: 10–12 Course: Main Main Ingredient: Vegetables

Ingredients               

2 courgettes, finely diced 1 green or red pepper, finely diced 1 red onion, finely diced 3 ripe tomatoes, finely diced 2–3 spring onions, finely chopped 2 red chilies (optional), finely chopped 1 handful of canned sweetcorn, drained 2 medium potatoes, grated A handful of frozen peas, thawed 1 large garlic clove, crushed 10 mint leaves, finely shredded Salt and pepper 4 medium eggs 200g plain flour 2tbsps Flora Regular margarine

Preparation: 1. In a large bowl, mix together the diced courgette, green pepper, red onion, tomatoes, spring onion, chilies, sweetcorn, grated potatoes, peas, garlic and mint and mix together thoroughly. 2. Season with salt and black pepper. Break in the eggs; add in the flour and mix. 3. Heat the Flora Regular margarine in a, heavy-based frying pan. Add in 3–4 large separate spoonful’s of the mixture into the pan, forming 3–4 fritters. Fry over medium heat for around 2 minutes until set and goldenbrown, then turn and fry for 2 minutes to brown the other side. Reduce the heat and fry for 3–5 minutes more to make sure the centers are cooked through. Remove and keep warm. 4. Repeat the process, frying the remaining fritters in batches as above, until all the fritter mixture has been used.

38 Stir-Fry Asian Beef Noodles

  

Preparation time: 10 mins Cooking time: 25 mins Serves: 4

Ingredients        

500 g (8 small steaks) veal rump, trimmed 1 1/2 tbsp. flour 40 ml sunflower oil 1 medium onion, thinly sliced salt and pepper optional 20 ml sweet sherry 3 medium tomatoes 165 ml beef stock

Preparation: 1. Place flour, salt and pepper in a plastic bag. Add steaks in batches, and shake to coat. 2. Heat the oil in a large frying pan, add veal and cook on each side, 3 - 4 minutes or until thoroughly cooked. Remove and set aside. 3. Heat remaining oil in a pan, add onions and cook until soft. Add sherry and stir until evaporated. Stir in the tomatoes and stock and cook until for 5 minutes. Return veal to pan, simmer for 5 minutes. Serve with mashed potato (see recipe), steamed sugar snap peas and beans.

39 Bobotie Ingredients               

1 kilogram minced lamb (or beef) ½ onion (diced) 25 ml cooking oil 10 ml butter 25 ml curry powder 10 ml salt 25 ml peach chutney (or apricot) 15 ml apricot jam (smooth) 15 ml Worcestershire sauce 5 ml turmeric 25 ml malt vinegar 1 handful raisins 3 eggs 375 ml milk 1 slice bread (crestless)

(Continued)  

1 pinch of salt bay leaves

Method 1. Put bread into bowl with milk and leave to soak. Heat oil and butter in large pan and fry onions. When onions are soft add curry powder, salt, chutney, Worcester sauce, jam, turmeric and vinegar. Mix well. 2. Drain bread, saving milk. Add bread, raisins and meat to pan. Cook over low heat until meat loses its pinkness. Remove from heat and add 1 well beaten egg. Mix well then spoon into greased oven-able dish and level the top 3. Beat remaining 2 eggs into the reserve milk, add turmeric and salt, mix well. Pour over meat mixture and place bay leaf on the top. Bake uncovered in 180C for approximately 1 hour or until set (nicely browned).

Chili & olive lamb chops

Ingredients         

12 lamb rib chops 4 tablespoons olive oil (plus 2 tablespoons for frying) 3 cloves garlic (peeled and sliced) 1 teaspoon dried chillies 1 teaspoon dried oregano zest and juice of 1 lemon 1 teaspoon Maldon salt (or ½ teaspoon table salt) 15 pitted black olives (sliced) 1 long red chilli (deseeded and finely sliced (optional))

Method 1. Layer the rib chops between cling-film and flatten gently with a rolling pin or mallet. Unwrap and place the chops in a large dish, so that they all fit in a single layer. 2. Pour the 4 tablespoons of oil over the chops and add the sliced garlic, chilli flakes, oregano, lemon zest and juice. Sprinkle with the salt and the olives, then turn the rib chops in the marinade so that both sides are coated. 3. Cover and leave the lamb to marinate for 20 minutes at room temperature. 4. Heat the 2 tablespoons of oil in a large heavy-based frying pan, and add the chops, scraping off the marinade before you put them in the pan. (Reserve the marinade.) Fry them for a couple of minutes a side on quite a high heat so that they take on some colour. 5. Turn the heat down to medium and pour the reserved marinade into the pan over the now coloured chops. Add 2 tablespoons or so of water and cook for about 5 minutes for rare cutlets or a little longer if you like your lamb well done (this will also depend on the thickness of the chops). 6. Transfer the chops to a serving plate, pour over the juices from the pan and sprinkle with the

chopped red chilli.

41 Ginger garlic beef with sesame greens Cooking time Ready in 20 minutes Servings Serves 2 Treat yourself to a steak supper with oriental greens, the perfect midweek quick dish Nutrition per serving Kcalories 263, protein 32.2g, carbs 4.7g, fat 12.9g, saturates 3.2g, Fibre 1.7g, salt 1.72g

Ingredients         

sunflower oil 1 large sirloin steak, about 250g, trimmed of all fat and thinly sliced a thumb-sized piece root ginger, finely grated 1 garlic clove, crushed 4 spring onions, sliced 1 tbsp. soy sauce 2 pak choi (bok choy), quartered 50g mangetout 1 tsps. sesame oil

Method 1. Heat 1 tbsp. oil in a large non-stick wok or frying pan. Add the beef and brown quickly. Add the ginger, garlic and spring onions and cook for 2 minutes, then add the soy. 2. Steam the pak choy and mangetout until tender then toss with the sesame oil. Serve with the beef.

42 Turkey & Leek Shepherd's Pie Makes: 6 servings, Active Time: 45 minutes, Total Time: 1 1/4 hours

Ingredients Filling            

2 teaspoons extra-virgin olive oil 2 large leeks, white and light green parts only, well washed and thinly sliced 1 1/2 cups thinly sliced carrots 3 cloves garlic, minced 1/3 cup dry white wine 3 tablespoons all-purpose flour 2 teaspoons chopped fresh sage, or 1/2 teaspoon dried, rubbed 2 cups reduced-sodium chicken broth 2 cups diced cooked turkey, or chicken

(see Tip) 1 cup frozen peas 1/4 teaspoon salt Freshly ground pepper to taste

Mashed Potatoes      

2 pounds potatoes, preferably Yukon Gold, peeled and cut into chunks 1/2-3/4 cup nonfat buttermilk, (see Tip) 1/4 teaspoon salt Freshly ground pepper to taste 1 large egg, lightly beaten 1 tablespoon extra-virgin olive oil

Preparation 



To prepare filling: Preheat oven to 425°F. Heat 2 teaspoons oil in a large skillet or Dutch oven over medium heat. Add leeks and carrots and cook, stirring, until the leeks soften, about 7 minutes. Add garlic and cook, stirring, 1 minute more. Pour in wine and stir until most of the liquid has evaporated. Add flour and sage and cook, stirring constantly, until the flour starts to turn light brown, about 2 minutes. Stir in broth and bring to a simmer, stirring constantly, until the sauce thickens and the carrots are barely tender, about 5 minutes. Add turkey (or chicken) and peas and season to taste with salt and pepper. Transfer the mixture to a deep 10-inch pie pan or other 2-quart baking dish and set aside.

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To mash potatoes and bake pie: Place potatoes in a large saucepan and add cold salted water to cover. Bring to a boil over medium heat. Cook, partially covered, until the potatoes are tender, about 10 minutes. Drain and return the potatoes to the pan. Cover and shake the pan over low heat to dry the potatoes slightly, about 1 minute. Remove from the heat. Mash the potatoes with a potato masher or whip with an electric mixer, adding enough buttermilk to make a smooth puree. Season with salt and pepper. Stir in egg and 1 tablespoon oil. Spread the potatoes on top of the turkey mixture. With the back of a spoon, make decorative swirls. Set the dish on a baking sheet and bake until the potatoes and filling are heated through and the top is golden brown, 25 to 30 minutes.

Nutrition    

Per serving: 331 calories; 8 g fat ( 2 g sat , 4 g mono ); 73 mg cholesterol; 42 g carbohydrates; 22 g protein; 5 g fiber; 358 mg sodium; 991 mg potassium. Nutrition Bonus: Vitamin A (120% daily value), Vitamin C (63% dv), Potassium (29% dv), Iron (19% dv) Carbohydrate Servings: 2.5 Exchanges: 2 1/2 starch, 1 vegetable, 2 lean meat

43 Grilled Pork Tenderloin Marinated in Spicy Soy Sauce

Crisp on the outside and buttery-tender on the inside, these sweet and spicy soy sauce-marinated pork tenderloin medallions make for a delicious, healthful and elegant entree. Serve with snow peas, brown rice and Sour Mango Salad on the side.

Ingredients       

1/4 cup - reduced-sodium soy sauce 2 tablespoons – sugar 1 large clove - garlic, peeled and finely grated or minced 1 tablespoon - finely grated fresh ginger

fresh red Thai chili or cayenne chili pepper 1 tablespoon - toasted sesame oil 1 1/2 pounds - pork tenderloin, trimmed of fat and cut into 1-inch-thick medallions

Instructions 1. 2. 3.

Whisk soy sauce and sugar in a medium bowl until the sugar is completely dissolved. Stir in garlic, ginger, chili and oil. Place pork in a re-sealable plastic bag. Add the marinade and seal the bag, squeezing air out. Turn the bag to coat the medallions. Refrigerate for 2 hours, turning the bag once to redistribute the marinade. Preheat the grill to medium. Remove the pork from the marinade. (Discard marinade.) Grill the medallions until just cooked through, 3 to 5 minutes per side.

44 Pork and Mushroom Stroganoff

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Preparation time: 10-12 mins Cooking time: 30–40 mins Serves: 4 Course: Main Main Ingredient: Meat

Ingredients            

225g brown rice 2 tbsps. Regular margarine 450g pork fillet, sliced into strips 1 red onion, chopped 250 button mushrooms, sliced 1 tbsp. sage 5 tbsps. white wine 1 tsps. wholegrain mustard 120g cream cheese Ground black pepper Sprinkling of paprika, for garnish Sage leaves, fried in Regular margarine until crisp, for garnish

Preparation: 1. Cook the brown rice according to packet instructions. 2. Ten minutes after the rice has started cooking, heat the Flora Regular margarine in a large frying pan. Add in the pork in two batches. Fry each batch for 3–5 minutes over a high heat, browning on all sides. Remove the browned pork and set aside. 3. In the same frying pan, fry onion, mushrooms and sage for 3–5 minutes until they begin to brown. Add in wine, mustard and cream cheese and stir well until all the cheese has been mixed in. 4. Return the pork to the pan, coating it well in the sauce. Cook for 3–5 minutes until heated through, season with black pepper, garnish with paprika and fried sage leaves and serve with the brown rice.

45 Pork with Onion and Rhubarb Sauce Tart rhubarb is balanced by sweet onions in this sumptuous sauce for roasted pork tenderloin. If you can’t find fresh rhubarb for this, use frozen (no need to thaw it first). For dinner in a hurry, try two quick sides like whole-wheat couscous and steamed broccoli.

Ingredients Prep: 35 minutes | Total Time: 40 minutes

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4 teaspoons extra-virgin olive oil, divided 1 1/2 teaspoons ground coriander 1 teaspoon kosher salt, divided 1/4 teaspoon freshly ground pepper 1-1 1/4 pounds pork tenderloin, trimmed 1 large sweet onion, sliced 2-4 tablespoons water 2 cups rhubarb, diced 1/4 cup red-wine vinegar 1/4 cup brown sugar 1/4 cup fresh chives, minced

Instructions 1. 2.

Preheat oven to 450°F. Mix 1 teaspoon oil, coriander, 1/2 teaspoon salt and pepper in a small bowl. Rub the mixture into pork. Heat 1 teaspoon oil in a large ovenproof skillet over medium-high heat. Add the pork and cook, turning occasionally, until brown on all sides, 5 to 7 minutes. Transfer the pan to the oven and roast the pork until an instant-read thermometer registers 145°F, 15 to 17 minutes. Let rest 5 minutes before slicing. Meanwhile, heat the remaining 2 teaspoons oil in a large nonstick skillet over medium heat. Add onion and the remaining 1/2 teaspoon salt; cook, stirring occasionally, until browned, 7 to 8 minutes. Add 2 tablespoons water; continue cooking, stirring often, until the onion is soft, 5 to 7 minutes more, adding water a tablespoon at a time if necessary to prevent burning. Stir in rhubarb, vinegar and brown sugar and cook, stirring often, until the rhubarb has broken down, about 5 minutes. Spoon the sauce over the sliced pork and sprinkle with chives.

46 Oven Fish and Chips Fish and chips are traditionally sold wrapped in paper to soak up all the grease—not a good sign. To cut the calories in half and reduce the fat, we coat the delicate fish in a crispy cornflake crust and then bake it along with sliced potatoes. Serve with: Coleslaw and malt vinegar or lemon wedges.

Ingredients Prep: 25 minutes | Total Time: 45 minutes

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1 1/2 pounds russet potatoes, scrubbed and cut into 1/4-inch-thick wedges 4 teaspoons canola oil 1 1/2 teaspoons Cajun or Creole seasoning,, divided 2 cups cornflakes 1/4 cup all-purpose flour 1/4 teaspoon salt 2 large egg whites, beaten 1 pound Pacific cod, or haddock,, cut into 4 portions

canola or olive oil cooking spray

Instructions 1. 2.

Position racks in upper and lower third of oven; preheat to 425°F. Coat a large baking sheet with cooking spray. Set a wire rack on another large baking sheet; coat with cooking spray. Place potatoes in a colander. Thoroughly rinse with cold water, then pat dry completely with paper towels. Toss the potatoes, oil and 3/4 teaspoon Cajun (or Creole) seasoning in a large bowl. Spread on the baking sheet without the rack. Bake on the lower oven rack, turning every 10 minutes, until tender and golden, 30 to 35 minutes. Meanwhile, coarsely grind cornflakes in a food processor or blender or crush in a sealable plastic bag. Transfer to a shallow dish. Place flour, the remaining 3/4 teaspoon Cajun (or Creole) seasoning and salt in another shallow dish and egg whites in a third shallow dish. Dredge fish in the flour mixture, dip it in egg white and then coat all sides with the ground cornflakes. Place on the prepared wire rack. Coat both sides of the breaded fish with cooking spray. Bake the fish on the upper oven rack until opaque in the center and the breading is golden brown and crisp, about 20 minutes.

47 Almond Lemon Crusted Fish with Spinach Coating fish with nuts and baking it is an easy, foolproof way to cook it elegantly. And it is especially nice with a mild white fish like cod or halibut. The spinach turns a little yellowy because it’s cooked with the acidic lemon juice, but what you lose in green color is more than made up for in great flavor.

Ingredients Prep: 25 minutes | Total Time: 25 minutes

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Zest and juice of 1 lemon, divided 1/2 cup sliced almonds, coarsely chopped 1 tablespoon finely chopped fresh dill, or 1 teaspoon dried 1 tablespoon plus 2 teaspoons extra-virgin olive oil, divided 1 teaspoon kosher salt, divided Freshly ground pepper, to taste 1 1/4 pounds cod, or halibut, cut into 4 portions 4 teaspoons Dijon mustard 2 cloves garlic, slivered 1 pound baby spinach Lemon wedges, for garnish

Instructions 1. 2.

3. 4.

Preheat oven to 400°F. Coat a rimmed baking sheet with cooking spray. Combine lemon zest, almonds, dill, 1 tablespoon oil, 1/2 teaspoon salt and pepper in a small bowl. Place fish on the prepared baking sheet and spread each portion with 1 teaspoon mustard. Divide the almond mixture among the portions, pressing it onto the mustard. Bake the fish until opaque in the center, about 7 to 9 minutes, depending on thickness. Meanwhile, heat the remaining 2 teaspoons oil in a Dutch oven over medium heat. Add garlic and cook, stirring, until fragrant but not brown, about 30 seconds. Stir in spinach, lemon juice and the remaining 1/2 teaspoon salt; season with pepper. Cook, stirring often, until the spinach is just wilted, 2 to 4 minutes. Cover to keep warm. Serve the fish with the spinach and lemon wedges, if desired.

48 Plank Grilled Salmon Using a plank to grill fish keeps it from sticking or falling through the grate and imparts a subtle smoky flavor to the salmon.

Ingredients Prep: 30 minutes | Total Time: 2 1/4 hours (including soaking the plank)

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1/4 cup soy sauce, reduced-sodium 1/4 cup sake, or dry white wine 1/4 cup mirin 2 tablespoons sugar 3 tablespoons scallions, coarsely chopped

3 tablespoons fresh ginger, coarsely chopped 4 5-ounce fillets wild salmon, or steaks, 3/4-1 inch thick, skin on 1 small lemon, thinly sliced

Instructions 1. 2. 3. 4. 5.

Soak a grilling plank in water for 2 to 4 hours. Meanwhile, combine soy sauce, sake (or white wine), mirin, sugar, scallions and ginger in a small saucepan and bring to a boil. Remove from the heat and let cool to room temperature. Place salmon in a shallow dish and pour the marinade over it. Place lemon slices on top. Marinate in the refrigerator for at least 30 minutes but no more than 2 hours, turning the fish once or twice. Preheat grill to medium-high. Place the soaked plank over direct heat on the grill and heat for 2 minutes. Move the plank so it’s over indirect heat. Remove the salmon from the marinade, place it skin-side down (if using fillets) on the hot plank and replace the lemon slices on top. Close the lid and cook until the fish is just cooked through, 10 to 15 minutes. Use the plank as the serving platter, if desired.

49 Grilled Salmon Makes: 4 servings Active Time: 15 minutes Total Time: 45 minutes

Ingredients            

1/4 cup low-fat or nonfat plain yogurt 1/4 cup chopped fresh parsley 1/4 cup chopped fresh cilantro 2 tablespoons lemon juice 1 tablespoon extra-virgin olive oil 3 cloves garlic, minced 1 1/2 teaspoons paprika 1 teaspoon ground cumin 1/4 teaspoon salt, or to taste Freshly ground pepper, to taste 1 pound center-cut salmon fillet, cut into 4 portions (see Tip) 1 lemon, cut into wedges

Preparation 1. Stir together yogurt, parsley, cilantro, lemon juice, oil, garlic, paprika, cumin, salt and pepper in a small bowl. Reserve 1/4 cup for sauce; cover and refrigerate. Place salmon fillets in a large sealable plastic bag. Pour in the remaining herb mixture, seal the bag and turn to coat. Refrigerate for 20 to 30 minutes, turning the bag over once. 2. Meanwhile, preheat grill to medium-high. 3. Oil the grill rack (see Tip). Remove the salmon from the marinade, blotting any excess. Grill the salmon until browned and opaque in the center, 4 to 6 minutes per side. To serve, top each piece with a dollop of the reserved sauce and garnish with lemon wedges.

Tips & Notes  

Tips: Keeping the skin on when grilling salmon helps hold the fish together and protects the delicate flesh from the searing heat. Once cooked, the skin slips off easily. To oil a grill: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray.

Nutrition Per serving: 229 calories; 14 g fat ( 3 g sat , 6 g mono ); 67 mg cholesterol; 1 g carbohydrates; 0 g added sugars; 23 g protein; 0 g fiber; 134 mg sodium; 452 mg potassium.

50 Baked Cod Casserole Makes: 4 servings Active Time: 20 minutes Total Time: 40 minutes

Ingredients           

2 tablespoons extra-virgin olive oil, divided 2 medium onions, very thinly sliced 1 cup dry white wine 1 1/4 pounds cod (see Tip), cut into 4 pieces 2 teaspoons chopped fresh thyme 1/2 teaspoon kosher salt 1/2 teaspoon black pepper 1 1/2 cups finely chopped whole-wheat

country bread, (about 2 slices) 1/2 teaspoon paprika 1/2 teaspoon garlic powder 1 cup finely shredded Gruyere, or Swiss cheese

Preparation  

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Preheat oven to 400°F. Heat 1 tablespoon oil in a large ovenproof skillet over medium-high heat. Add onions and cook, stirring often, until just starting to soften, 5 to 7 minutes. Add wine, increase heat to high and cook, stirring often, until the wine is slightly reduced, 2 to 4 minutes. Place cod on the onions and sprinkle with thyme, salt and pepper. Cover the pan tightly with foil; transfer to the oven and bake for 12 minutes. Toss bread with the remaining 1 tablespoon oil, paprika and garlic powder in a medium bowl. Spread the bread mixture over the fish and top with cheese. Bake, uncovered, until the fish is opaque in the center, about 10 minutes more.

Nutrition Per serving: 328 calories; 13 g fat ( 4 g sat , 7 g mono ); 69 mg cholesterol; 17 g carbohydrates; 29 g protein; 4 g fiber; 474 mg sodium; 384 mg potassium. Nutrition Bonus: Calcium (25% daily value), Zinc (20% dv), Fiber (17% dv). Carbohydrate Servings: 1 Exchanges: 1 starch, 1 vegetable, 4 lean meat

51 Glazed Salmon

Ingredients      

60 ml mirin (Japanese sweet rice wine) 50 grams soft light brown sugar 60 ml soy sauce 500 grams salmon (4 x 125g / 4oz cut from the thick part so narrow but tall rather than wide and flat) 2 tablespoons rice wine vinegar 1 - 2 spring onions (halved and shredded into fine strips)

Method 1. Mix the mirin, brown sugar and soy sauce in a shallow dish that will take all 4 pieces of salmon, and marinate the salmon in it for 3 minutes on the first side and 2 minutes on the second. Meanwhile heat a large non-stick frying pan on the hob. 2. Cook the salmon in the hot, dry pan for 2 minutes and then turn the salmon over, add the marinade and cook for another 2 minutes. 3. Remove the salmon to whatever plate you're serving it on, add the rice vinegar to the hot pan, and warm through. 4. Pour the dark, sweet, salty glaze over the salmon and top with the spring onion strips.

52 Salt & Pepper Prawns

Makes: 4 servings Active Time: 35 minutes Total Time: 35 minutes

Ingredients             

1/4 cup lime juice 4 teaspoons reduced-sodium soy sauce 4 teaspoons sesame oil 1 teaspoon sugar 6 cups cabbage, preferably napa, thinly sliced (about 1/2 head) 2 small red or orange bell peppers, very thinly sliced 1/4 cup rice flour, or cornstarch (see Ingredient note) 1/2 teaspoon kosher salt 1 teaspoon freshly ground pepper 1 teaspoon five-spice powder, (see Ingredient note) 1 1/3 pounds raw shrimp, (21-25 per pound), peeled and deveined 2 tablespoons canola oil 2 jalapeno peppers, seeded and minced

Preparation 1. Whisk lime juice, soy sauce, sesame oil and sugar in a large bowl until the sugar is dissolved. Add cabbage and bell peppers; toss to combine. 2. Combine rice flour, salt, pepper and five-spice powder in a medium bowl. Add shrimp and toss to coat in spice mixture. Heat oil in a large nonstick skillet over medium-high heat. Add the shrimp and cook, stirring often, until pink and curled, 3 to 4 minutes. Add jalapenos and cook until the shrimp are cooked through, about 1 minute more. Serve the slaw topped with the shrimp.