Week 77 Day 4

Warm pasta salad
Serves 4 : Very easy : Quick

Ingredients
280gm penne pasta

½ cup Hellmann’s low fat mayo
2 Tblsp wholegrain mustard
1 Tblsp fat free natural yoghurt
1 Tblsp lemon juice
½ cup sundried raisin tomatoes in oil
½ red onion, finely chopped
1 tsp crushed garlic
12 black olives, chopped
200gm wild rocket, chiffonade

Method
Rinse the raisin tomatoes well and put to soak in hot water while you:
Prepare and combine all the other ingredients, except the pasta.
Drain the tomatoes and chop.
Add these to the sauce.

Cook the pasta in plenty of water until al dente.
Drain, reserving 2 Tblsp of the cooking water.
Keep warm.

Add the reserved cooking water to the sauce.
Stir the sauce through the pasta.

Serve with a green salad.

Week 77 Day 3

Stuffed pork fillet
Serves 4 : Easy : Quickish

Ingredients
400gm pork fillet, trimmed
8 ready-to-eat prunes
8 ready-to-eat apricots
¼ cup port, sherry or brandy (optional)
2 – 3 tsp Dijon mustard
Fresh chopped parsley
Ground black pepper, to taste
1 red onion, cut in segments

400gm baby potatoes
2 large carrots, julienne
1 head broccoli, broken into florets

Method
Soak the apricots and prunes in the port for at least 8 hours.
This step is not essential but just makes the dish a little bit special.

Heat the oven to 200ºC.
Spray an oven-proof dish with non-stick cooking spray.

‘Butterfly’ the pork fillet and place between two sheets of plastic wrap.
Hammer gently to about 1 ½ - 2 times the original width.
Spread the cut side of the fillet with Dijon mustard.
Stack the (soaked) prunes and apricots in pairs down the length of the pork.
Roll the pork to enclose the fruit and place the roll on the prepared oven dish, cut side down.
Press chopped parsley over the top and sides of the roll.
Grind pepper all over the pork.
Place the segmented onion around the pork.
Cover with tin foil and bake for 30 – 35 minutes.
Remove from the oven and allow to rest for 5 minutes before cutting into thick slices.

Meanwhile, boil, steam or microwave the potatoes, carrots and broccoli until tender.

Serve as shown in the photograph.

Week 77 Day 2

Warm chicken salad with rice
Serves 4 : Very easy : Very quick

Ingredients
3 skinless chicken breast fillets
240gm basmati rice
3 courgettes, grated
2 carrots, grated
4 spring onions thinly sliced
1 red pepper cut in strips
1 Tblsp chopped mint
1 Tblsp chopped coriander
1 tsp molasses
2 tsp soy sauce
1 tsp sesame oil
1 Tblsp lime juice
2 Tblsp sweet chilli sauce

Method
Cook the rice until tender.
Drain and keep warm.

Heat the oven to 200ºc.
Spray a baking tray with non-stick cooking spray.
Split the chicken breasts horizontally and spray with non-stick spray.
Bake the chicken for 20 minutes.

Meanwhile, combine the molasses, soy, oil, juice and chilli sauce in a small bowl.
Combine the prepared vegetables, mint and coriander in a large bowl.

Using two forks, shred the cooked chicken breasts and add the pieces to the veg bowl.
Pour over the dressing and toss well.

Serve the salad with the rice.
Garnish with extra coriander.

Week 77 Day 1

Bean chowder
Serves 4 : Very easy : Beans require soaking overnight

Ingredients
1 onion, chopped
1 tsp crushed garlic
1 tsp chilli flakes
2 tsp ground cumin
2 tsp ground coriander
1 red pepper, chopped
1 green pepper, chopped
1 x 800gm tin tomatoes
1 x 400gm tin creamed sweet corn
2 Tblsp tomato paste
800ml vegetable stock
½ cup dried red kidney beans
½ cup dried red speckled beans
(or use 1 x 400gm tin of each, rinsed and drained)

Method
Soak the dried beans in cold water for at least 8 hours.
Cook the beans in fresh water for about 40 minutes, or until they are tender.
Drain.


Spray a large pan with non-stick cooking spray.
Dry fry the onion, garlic and chilli flakes until the onion softens.
Add the cumin and coriander and stir fry for two minutes.
Now add the remaining ingredients (except the beans) and simmer for 20 minutes.
Add the beans and continue cooking for another 10 minutes.

Serve garnished with a spoon of fat free natural yoghurt and a sprinkle of grated cheese, if desired.

Link to .pdf file for Week 77

Go here for the recipes and shopping list for Week 77.

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Week 76 Day 5

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Fattoush
Serves 4 : Very easy : Quick

Ingredients
4 Pita breads
100gm mixed salad leaves
50gm wild rocket
1 small fennel bulb, thinly sliced
4 tomatoes
10cm length cucumber
4 spring onions
1 green pepper
8 radishes
2 Tblsp chopped mint
3 Tblsp chopped parsley
1 Tblsp olive oil
100ml lemon juice
½ tsp chilli flakes
½ tsp crushed garlic
½ tsp ground black pepper

Method
Split the pita breads horizontally, and cut into ±2cm squares.
Toast under a hot grill for about 5 minutes before turning.
Toast again for 5 minutes.
These are the croutons that give this Middle Eastern salad its name.

Mix together the mint, parsley, oil, lemon juice, chilli, garlic and pepper.
Set aside.

Roughly chop all the vegetables to the same approximate size as the croutons.
Pour over the dressing and toss well to combine.

Add the croutons immediately before serving (to maintain crispness) and toss again.

Serve the salad as a meal on its own or as a side dish with fish.

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Week 76 Day 4

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Chicken tetrazinni
Serves 4 : Very easy : Takes a little longer

Ingredients
240gm pasta shells
4 skinless chicken breasts, chopped
4 slices thick-cut ham, chopped
1 large onion, chopped
200gm brown mushrooms, chopped
750ml chicken stock
1 heaped Tblsp cornflour
200gm baby spinach, chopped
200ml fat free natural yoghurt
60gm strong cheddar, grated

Method
Cook the pasta in plenty of lightly salted water.
When al dente, drain well and set aside.

Heat the oven to 200ºC.
Spray an oven proof dish with non-stick cooking spray.

Spray a large frying pan with non-stick cooking spray.
Dry fry the chicken until sealed and starting to brown slightly.
Remove from the pan to a large bowl.

Using the same pan, dry fry the onion and mushrooms until soft.
Add to the bowl with the chicken.

De-glaze the pan with the stock.
Add the cornflour mixed to a paste with a little extra water.
Allow the sauce to thicken while stirring.
Pile the spinach on the sauce, stir well to combine, then cover.
Simmer for 3 minutes and allow the spinach to wilt.
Pour the spinach sauce into the bowl with the chicken, onion and mushrooms.
Add the chopped ham and yoghurt and stir everything well.

Tip everything into the prepared oven proof dish.
Scatter over the grated cheese.

Bake for 30 – 35 minutes until the cheese is melted and golden.
Serve with a green salad.

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Week 76 Day 3

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Ginger tofu and veg with noodles
Serves 4 : Very easy : Quick

Ingredients
300gm firm tofu, cut in sticks
1 onion, thinly sliced
1 stick celery, thinly sliced
1 – 2 tsp crushed ginger
1 tsp crushed garlic (optional)
2 carrots, julienne
200gm broccoli florets
200gm sugar snap peas, halved lengthways
1 red or green pepper, cut in strips
3 Tblsp barbeque sauce
2 Tblsp low-salt soy sauce
250ml veg stock
3 packs 2-minute noodles

Method
Break the noodles into a bowl or saucepan.
Cook according to the directions on the packet.
Drain.

Spray a wok with non-stick cooking spray.
Place over a medium heat and stir fry the onion, celery, ginger, garlic and tofu.
Let the onion soften and the tofu begin to brown.

Now tip in the remaining veg, the stock and sauces.
Simmer for 5 minutes.

Add the noodles to the wok and stir well to combine.

Serve with sweet chilli sauce or extra soy sauce if desired.

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Week 76 Day 2

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Beany pasta sauce
Serves 4 : Very easy : Very quick

Ingredients
320gm tagliatelli

1 x 400gm can chopped tomatoes
1 red onion, sliced
1 tsp crushed ginger
125ml red wine
12 black olives, sliced
2 Tblsp chopped basil
1 x 400gm can cannellini beans, rinsed and drained

4 Tblsp fat free cottage cheese
2 Tblsp chopped parsley

Method
Cook the tagliatelli in plenty of lightly salted boiling water.
Once al dente, drain and keep warm.

Put the tomatoes, onion and garlic in a sauce pan.
Simmer for about 5 minutes until the onion softens.
Add the wine basil and olives and cook for a further 5 minutes.
Finally add the basil and beans and stir.
Allow another 5 minutes for the beans to heat through.

Serve the beany sauce over the pasta.
Garnish with cottage cheese and chopped parsley.

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Week 76 Day 1

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Crusted fish with spinach salad
Serves 4 : Very easy : Quick

Ingredients
2 slices of bread, crumbed
2 Tblsp chopped parsley
1 tsp sweet paprika
1 egg, beaten
4 ±150gm white fish fillets

200gm baby spinach, roughly chopped
250gm cherry tomatoes, halved
1 red onion, cut into thin segments
2 Tblsp capers, rinsed and drained
1 tsp crushed garlic
¼ cup wine vinegar

480gm McCain’s crinkle cut oven chips

Method
Heat the oven to 220ºC.
Spray a baking tray with non-stick cooking spray.

Combine the bread crumbs, parsley and paprika in a shallow dish.
Dip the fish in the beaten egg and then in the crumbs.
Spray each fillet with cooking spray.

Put the tomatoes, onion, vinegar and garlic in an oven-proof dish.
Spread the oven chips on the prepared baking tray and spray with non-stick cooking spray.
Place the oven chips on a high shelf in the oven.
Put the tomato mix on the shelf beneath.
Bake for 30 minutes, turning the chips and spraying again after 15 minutes.

Meanwhile, spray a large frying pan with non-stick cooking spray.
Dry fry the fish over a medium heat for about 5 - 10 minutes each side or until the fish flakes easily.

Combine the spinach and capers.
Add the tomato / onion and all the juices.
Toss well.

Serve the fish on a bed of the warm spinach salad with the oven chips alongside.

The vinegar and garlic dressing in the salad compliments the fish perfectly.

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Link to .pdf file for Week 76

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Go here for the recipes and shopping list for Week 76.

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Week 75 Day 5

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Ginger chicken noodles
Serves 4 : Very easy : Quick

Ingredients
4 skinless chicken breast fillets, cut in strips diagonally
½ tsp crushed garlic
1 tsp crushed ginger
1 large carrot, julienne
1 red pepper, julienne
150gm tenderstem broccoli
125gm baby corn, halved diagonally
125gm mange tout, halved lengthways
125ml chicken stock
3 Tblsp sweet chilli sauce
3 Tblsp chopped fresh coriander
3200gm ‘Ready to wok’ noodles

Method
Spray a wok with non-stick cooking spray and place over medium heat.
Stir fry the chicken until it is sealed.
Now add the garlic and ginger, followed by the carrot, pepper, broccoli and corn.
Continue stir frying for 4 or 5 minutes.
Pour in the stock, add the sweet chilli sauce, coriander and noodles.
Stir well and simmer for 5 minutes.

Serve garnished with extra coriander.

This is deliciously fresh, light and crunchy. I bought ‘ready-to-wok’ noodles from Woolworths (SA Marks & Spencer’s equivalent); if you can’t get ready-cooked, use 2-minute noodles prepared according to the directions on the packet.

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Week 75 Day 4

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Herby mushroom pasta
Serves 4 : Very easy : Quick

Ingredients
240gm pasta shells

1 onion, thinly sliced
½ tsp crushed garlic
400gm brown mushrooms, sliced
125ml red wine
10 ml soy sauce
200ml vegetable stock
2 tsp dried oregano
1 – 2 Tblsp fresh sage, finely chopped
1 Tblsp cornflour

2 Tblsp fat free natural yoghurt

Method
Cook the pasta in plenty of lightly salted water. Until al dente.
Drain and keep warm.

Spray a deep frying pan with non-stick cooking spray.
Dry fry the onions and garlic until the onion softens and begins to brown.
Add the mushrooms and continue stir frying for 2 – 3 minutes.
Pour in the wine, stock and soy sauce.
Simmer for 5 minutes or until the mushrooms are tender.

Mix the cornflour to a paste with a little water.
Add to the mushrooms, stirring, and allow the sauce to thicken.
Stir through the oregano and sage.
Remove from the heat.
Stir in the yoghurt.

Serve the mushrooms over the pasta and garnish with a little chopped parsley.
Accompany with a green salad.

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Wee75 Day 3

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Mackerel frittata
Serves 4 : Very easy : Quick

Ingredients
600gm potatoes, sliced
200gm asparagus, chopped
200gm frozen peas
±12 large cherry tomatoes, quartered

1 400gm can middle cut mackerel in brine,
          drained and flaked

1 onion, thinly sliced
1 tsp crushed garlic (optional)

6 eggs, separated

Method
Boil, steam or microwave the potatoes, asparagus and peas separately.
Once these are cooked, toss together with the tomatoes and mackerel.

Beat the egg whites until stiff peaks form.
Beat the yolks and then fold into the beaten whites.

Turn on the grill.
Spray a large frying pan with non-stick cooking spray.
Dry fry the onion and garlic until the onion softens.
Add the other vegetables and fish to the pan.
Stir well.
Pour the egg mixture into the pan and spread to cover everything.
Continue cooking over a medium to low heat for 5 minutes.
Place under the grill to brown the top.

Serve garnished with chopped parsley.

Mackerel is rich in Omegas 3 and 6. It is quite a ‘meaty’ fish in texture. You could use canned tuna or salmon, if you prefer.

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Week 75 Day 2

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Chicken with sweet-sour leeks
Serves 4 : Very easy : Very quick

Ingredients
2 leeks, thinly sliced
250ml chicken stock
1 tsp crushed garlic (optional)
1 Tblsp brown sugar
2 Tblsp red wine vinegar

2 red apples, cored and sliced
1 tsp butter
2 tsp brown sugar

4 skinless chick breast fillets

8 patty pan squash, halved
200gm green asparagus, halved
400gm carrots, quartered lengthways
600gm potatoes

Method
Boil the potatoes and carrots in a saucepan.
Steam the asparagus and patty pans over the potatoes and carrots.

Spray a pan with non-stick cooking spray.
Dry fry the chicken for about 5 - 8 minutes each side.
Remove from the pan to the steaming rack with the asparagus and patty pans.

Cook the leeks and garlic in the stock for 5 minutes.
Add the sugar and vinegar and continue cooking until the leek is soft and slightly caramelized.
Remove the leeks to a bowl, cover and keep warm.

Melt the butter and add the sugar.
Fry the apple slices until they are soft and golden.

Toss the asparagus, patty pans and carrots together.
Divide between four dinner plates.
Add the potatoes to the plates.
Slice the chicken thickly and stack beside the vegetables.
Top with the leeks and apple slices.

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Week 75 Day 1

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Hearty lentil soup
Serves 4 : Very easy : Quick

Ingredients
1 x 400gm can chopped tomatoes
750mls veg stock
150gm red lentils
150gm potatoes, cut in small cubes
150gm carrots, chopped
2 stalks celery, thinly sliced
2 courgettes, chopped
150gm extra fine green beans, chopped
1 Tblsp Patak’s Tikka Masala curry paste

Crusty sesame seed bread

Method
Put everything (except the bread) into a large saucepan.
Stir well and bring to the boil.
Reduce heat and simmer, uncovered, for 25 – 30 minutes.

Warm the bread, if desired, and serve with the soup.

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Link to .pdf file for Week 75

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Go here for the recipes and shopping list for Week 75.

Remember that the .pdf file gives you a printer-friendly version of all the recipes that will be posted next week - with bigger photographs.

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Week 74 Day 5

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Fish with vegetable stirfry
Serves 4 : Very easy : Quick

Ingredients
4 large fillets of hake
Fish seasoning

2 baby cabbages, shredded
1 large red pepper, julienne
2 large carrots, julienne
100gm extra fine green beans
2 courgettes, julienne
1 tsp finely chopped green chilli
1 tsp crushed garlic
1 red onion, thinly sliced
100gm mushrooms, sliced

4 Tblsp sweet chilli sauce
Juice and rind 1 lime
1 Tblsp chopped coriander

Method
Combine the chilli sauce, juice, rind and coriander.
Set aside.

Spray a large pan with non-stick cooking spray.
Sprinkle the fish with the seasoning.
Dry fry the fish, presentation side down, for 5 minutes.
Turn fish over and brush the top with the dressing.
Continue cooking until the fish flakes easily.
Keep warm.

Spray a wok with non-stick cooking spray.
Stir fry the onion, pepper, carrots, beans and courgettes with the garlic for 5 minutes.
Add the mushrooms and cabbage and continue stir frying for 5 minutes, or until the cabbage is wilted.

Serve the fish on a bed of the vegetables.
Spoon over the remaining dressing.

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Week 74 Day 4

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Chicken scaloppini
Serves 4 : Very easy : Quick

Ingredients
4 skinless chicken breast fillets
4 slices lean back bacon
2 Tblsp chopped parsley
Juice and rind 1 lemon
1 tsp crushed garlic
1 Tblsp tomato puree

600gm new potatoes
Large head broccoli

Extra tomato puree to garnish
Hellmann’s low fat mayo

Method
Heat the oven to 180ºC.
Spray a baking tray with non-stick cooking spray.

Place the chicken fillets between 2 sheets of plastic and hammer until 5mm thin.
Blitz the parsley, garlic, rind, juice and puree to form a paste.
Spread the paste on one side of each piece of chicken.
Roll the chicken up and wrap each with a slice of bacon.
Secure with a toothpick.
Place the chicken rolls on the prepared baking tray.
Bake for about 30 minutes.
Remove from the oven and rest for 5 minutes.
Cut each scaloppini in half on the diagonal.

Meanwhile, boil, steam or microwave the potatoes and broccoli separately.
Keep warm.

Serve the scaloppini with the potatoes and broccoli.
Garnish each plate with a swirl of tomato puree and mayo.

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Week 74 Day 3

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Butternut gnocchi
Serves 4 : Very easy : This takes a little over an hour

Ingredients
400gm butternut, cut in chunks

150gm plain flour
1 Tblsp chopped parsley
1 Tblsp chopped basil leaves
1 small egg (or use just the yolk)

400gm baby spinach, roughly chopped
1 small leek, finely sliced
20 cherry tomatoes, halved

Thin flakes of parmesan

Method
Boil, steam or microwave the butternut chunks until soft.
Allow the butternut to go cold before mashing.
Beat in the egg and the fresh herbs.
Fold in the flour, a little at a time, until you have a soft but not sticky dough.

The trick with gnocchi is not to overwork it. Too much handling does something to the gluten in the
flour and makes the gnocchi tough.

Taking a teaspoon full at a time, shape the dough into ovals.
Lightly mark with the back of a fork.
Place the gnocchi in the fridge for 30 minutes before cooking.

Bring a large pan of water to the boil.
Drop the gnocchi into the water in batches.
The gnocchi will rise to the top of the water when cooked.
Remove each batch with a slotted spoon, and drain in a colander.

Steam the spinach and leek together.
Microwave / dry fry the tomatoes until they are starting to pulp.

Serve the gnocchi with the spinach and leek, topped with the tomatoes.
Garnish with flakes of parmesan.

You can use any fresh, soft herbs in the gnocchi. You could also spice them up with some chilli flakes.

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Week74 Day 2

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Fish with tomato couscous
Serves 4 : Very easy : Very quick

Ingredients
8 small fish fillets
Fish seasoning

1 cup couscous
1 cup chicken or fish stock
4 large tomatoes, quartered
1 – 2 Tblsp finely shredded fresh basil leaves

2 Tblsp balsamic vinegar
2 tsp honey
2 tsp wholegrain mustard
2 Tblsp dry sherry

Method
Microwave the tomatoes for 2 – 3 minutes until they go pulpy.
Stir in the basil.
Keep warm.

Measure the couscous into a bowl
Pour in the boiling chicken stock.
Cover the bowl and allow to stand for 5 minutes.
Fluff up the grains with a fork.
Now gently fold in the tomato and basil pulp.

Spray a large frying pan with non-stick cooking spray.
Sprinkle the fish with the seasoning.
Dry fry the fish for 3 – 4 minutes each side.
Remove from the pan.

Pour the vinegar, honey mustard and sherry into the pan and stir well.
Return the fish to the pan and simmer for 5 minutes.

Serve the fish on a bed of couscous.
Drizzle over any remaining pan juices.

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Week74 Day 1

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Chicken with sage drizzle
Serves 4 : Very easy : Quick

Ingredients
4 skinless chicken breast fillets

½ tsp crushed garlic
2 tsp wholegrain mustard
¼ cup white wine
½ cup chicken stock
1 tsp fresh sage, shredded

320gm spaghetti or linguine
300gm sugar snap peas, shredded

Method
Cook the pasta in plenty of lightly salted water.
Add the peas for the last five minutes of the cooking time.
Drain well and keep warm.

Spray a frying pan with non-stick cooking spray.
Place the chicken fillets between two sheets of plastic wrap.
Hammer gently to about 5mm thickness.
Dry fry the chicken for 5 minutes each side.
Remove from the pan and keep warm.

Put the garlic, mustard, wine and stock into the pan.
Simmer, uncovered, for about 5 minutes, or until sauce reduces.
Stir through the sage.

Cut the chicken on the diagonal.
Serve on a bed of pasta and peas.
Spoon over the drizzle sauce.

Accompany with a fresh salad, if desired.

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Link to .pdf file for Week 74

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Go here for the recipes and shopping list for Week 74.

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Week 73 Day 5

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Devilled mushrooms and aubergines
Serves 4 : Very easy : Quick

Ingredients
1 Tblsp olive oil
1 large onion, thinly sliced
1 tsp crushed garlic
1 small green chilli, finely chopped
1 large aubergine, peeled and chopped
200gm brown mushrooms, sliced
200gm button mushrooms, sliced
4 Tblsp tomato paste
½ cup dry red wine
2 ½ cups strong vegetable stock
1 tsp fresh thyme, finely chopped
2 Tblsp corn flour

Method
Heat the oil in a large saucepan.
Add the onion, chilli and garlic and stir-fry until the onion softens.
Toss in the aubergine and mushrooms and continue to stir-fry for another 5 minutes.
Pour in the wine, tomato paste, thyme and stock and stir well.
Bring to a boil and then reduce the heat and simmer, uncovered, for 30 minutes.

Mix the cornflour to a paste with a little cold water.
Add to the pan and stir well.
Allow the sauce to thicken, stirring occasionally.

Serve with spinach and mashed potato or soft polenta.

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Week 73 Day 4

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Chicken goujons
Serves 4 : Very easy : Quick

Ingredients
480gm chicken goujons

1 Tblsp honey
2 tsp Dijon mustard
1 Tblsp barbeque sauce
1 tsp sushi vinegar

Method
Mix together the honey, mustard, barbeque sauce and vinegar.
Brush this all over the goujons.
Allow to marinate for 10 minutes.

Spray a ridged pan with non-stick cooking spray.
Dry fry the chicken for 4 or 5 minutes, turning frequently.
Rest the chicken for 5 minutes before serving.

Serve with plain boiled potatoes and a selection of steamed vegetables or a salad.

In the photograph: green beans, rosa tomatoes, carrots, parsnips, broccoli,
Brussels sprouts and celery.

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Week 73 Day 3

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Lamb with spicy carrot puree
Serves 4 : Very easy : Quick

Ingredients
400gm lean lamb strips
2 tsp ground coriander
2 tsp ground cumin

1 Kg carrots, sliced
1 red pepper, chopped
1 tsp crushed garlic
1 small green chilli, finely chopped
2 tsp ground coriander
2 tsp ground cumin
1 tsp caraway seeds
200ml fat free natural yoghurt

250gm green beans

Chopped fresh parsley

Method
Steam or boil the carrots until almost tender.
Add the red pepper and continue cooking until the carrots are soft.
Drain well.
Blitz the carrots and pepper, adding the garlic, chilli and spices.
Beat in the yoghurt.
Keep warm.

Steam or boil the green beans briefly until they are soft but still crispy and bright green.
Drain well and keep warm.

Toss the lamb strips with the spices.
Spray a frying pan with non-stick cooking spray.
Stir-fry the lamb for about 5 minutes.

Serve the lamb with the beans and puree.
Garnish with chopped fresh parsley.

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