BREAKFAST

CHOCOLATE CRUMPETS

WITH CREAM CHEESE DRIZZLE

CRUMPETS

• 2 cups cake wheat flour
• 4 tablespoons cocoa powder
• 2 heaped teaspoons baking powder
• 4 tablespoons Huletts SUGAlite
• 1 cup plus 1 tablespoon milk
• 1 small tub (100 ml) fat-free vanilla yoghurt
• 2 eggs
• Olive oil cooking spray

DRIZZLE

• ¹⁄₂ cup fat-free smooth cottage cheese
• 2 tablespoons agave syrup
• 2 tablespoons fat-free milk

CRUMPETS

1. Sift the dry ingredients into a bowl. Add the milk, yoghurt and eggs and mix well.
2. Spray a nonstick pan with olive oil cooking spray and preheat. For each crumpet, spoon 2 tablespoons of the mixture into the hot pan.
3. When bubbles form on the surface of the crumpet, turn it over, and cook until done. Keep warm while you make the rest of the batch.

CREAM CHEESE DRIZZLE

1. Place the ingredients in a bowl and stir until well combined. Drizzle over the crumpets before serving.

MAKES 30 CRUMPETS

1 serving = 2 crumpets and 2 tablespoons drizzle

THE CRUMPETS CAN BE FROZEN AND REHEATED.

PER SERVING

Energy (kJ) 378	Protein 4.2	Carbohydrate 15.6	Fat 1.3	GI 58.9	GL 9.2

VANILLA GRANOLA

• 1 cup low-GI oats (Bokomo or Jungle)
• ¹⁄₂ cup uncooked quinoa
• 1 teaspoon ground cinnamon
• ¹⁄₄ cup xylitol
• ¹⁄₂ teaspoon vanilla extract
• ¹⁄₃ cup puréed unsweetened canned pie apples
• Fat-free yoghurt, to serve
• 6 strawberries, thinly sliced, to serve

1. Combine the oats, quinoa, ground cinnamon, xylitol, vanilla extract and puréed apples in a bowl.
2. Spread the mixture on a baking tray lined with baking paper. Bake in a preheated oven at 180°C for 20 minutes, turning the granola halfway through so that it cooks evenly. (Keep it chunky; granola should be crunchy clumps, not loose flakes, like muesli.)
3. Serve with fat-free yoghurt and sliced strawberries (fresh or oven-dried, see note below).

MAKES 6 PORTIONS

TO MAKE OVEN-DRIED STRAWBERRIES, SPREAD SLICED STRAWBERRIES ON A BAKING TRAY LINED WITH BAKING PAPER. PLACE IN A PREHEATED OVEN AT 100°C FOR 3 HOURS, OR UNTIL THE STRAWBERRIES ARE FULLY DRIED (TURNING HALFWAY THROUGH). STORE IN AN AIRTIGHT CONTAINER.

PER SERVING

Energy (kJ) 857	Protein 5.7	Carbohydrate 31.3	Fat 3.2	GI 52	GL 16.2

VANILLA-POACHED PLUMS

WITH STRAWBERRY YOGHURT BALLS AND GRANOLA

POACHED PLUMS

• 8 sweet plums (red skin and yellow flesh)
• 2 cups water
• ¹⁄₂ cup xylitol
• 2 vanilla pods, split and seeds scraped out
• Squeeze of fresh lemon juice

YOGHURT BALLS

• 600 g fat-free strawberry yoghurt
• Cheesecloth or butter muslin

TO SERVE

• 4 tablespoons Vanilla Granola (see recipe above) or any low-fat, low-GI granola

VANILLA-POACHED PLUMS

1. Halve the plums and remove the stones.
2. Place the water, xylitol, vanilla seeds and pods into a saucepan. Heat until the xylitol has dissolved, then bring to the boil.
3. Add the halved plums and a squeeze of lemon juice and simmer for about 12 minutes, until the plums are soft. Remove from the heat and set aside to cool. Remove the vanilla pods and discard.

STRAWBERRY YOGHURT BALLS

1. Line a sieve or colander with a double layer of cheesecloth or muslin and put it over a bowl, to catch the drips. Pour the yoghurt into the cheesecloth-lined sieve and tie the cheesecloth snugly around the yoghurt to form a pouch. Place in the fridge for 3 days, until all the liquid has drained out.
2. Roll the drained yoghurt into 8 balls. (You can also spray mini silicone cupcake holders with olive oil cooking spray and mould the yoghurt into 8 dome shapes.)

SERVES 4

1 serving = 2 plums, 2 yoghurt balls and 1 tablespoon granola

PER SERVING

Energy (kJ) 756	Protein 1.2	Carbohydrate 38.8	Fat 1.4	GI 25.2	GL 9.7

ROOIBOS CHAI AND GINGER SCONES

Although chai tea bags include spices, I like to add extra spice to these scones.

• ¹⁄₂ cup lite coconut milk
• 2 rooibos chai tea bags
• 1 packet (500 g) Huletts SUGAlite Scone Premix
• 1 tablespoon ground ginger
• ¹⁄₂ teaspoon ground cinnamon
• ¹⁄₄ teaspoon ground cloves
• 3 extra large eggs
• 1 tablespoon water

1. Place the coconut milk in a measuring jug and heat on High in the microwave for about 1 minute (the milk doesn’t have to boil, but it must be hot enough to steep the tea).
2. Add the tea bags to the coconut milk and leave to steep for at least 30 minutes.
3. Remove the tea bags from the coconut milk. If necessary, add more coconut milk until the liquid reaches the ¹⁄₂ cup mark again.
4. Place the scone premix into a bowl and add the ground ginger, cinnamon and cloves.
5. Add the infused coconut milk and 2 of the eggs to the dry ingredients and mix lightly, being careful not to overmix, until it comes together to form a dough.
6. Turn the dough out onto a work surface and pat down until it is about 2 cm thick. Use a 7-cm-diameter cookie cutter to cut out the scones.
7. Combine the last egg with the water to make an egg wash. Place the scones on a baking tray lined with baking paper, and brush the top of each scone with the egg wash.
8. Bake in a preheated oven at 180°C for 20 minutes.

MAKES 8–10 SCONES.

1 serving = 1 scone

HULETTS SUGALITE PREMIXES ARE SUCROSE-FREE, LOW-GI BAKING PRODUCTS THAT ARE SUITABLE FOR DIABETICS WHEN EATEN IN MODERATION.

PER SERVING

Energy (kJ) 654	Protein 6.44	Carbohydrate 20.5	Fat 6.39	GI 54	GL 16

WAFFLES WITH AGAVE SYRUP

If you don’t have a waffle-maker, use this batter to make crumpets or flapjacks instead.

• 2 cups cake wheat flour
• 2 tablespoons baking powder
• 3 tablespoons Huletts SUGAlite
• ¹⁄₄ teaspoon salt
• 2 cups fat-free milk
• 6 tablespoons agave syrup, for serving

1. Combine the flour, baking powder, SUGAlite and salt in a bowl.
2. Add the milk and beat until you get a smooth, lump-free batter.
3. Pour some batter into the waffle-maker and cook until golden brown. Repeat until all the batter is used up. (If you don’t have a waffle-maker, drop tablespoonsful of batter into a preheated nonstick pan. Cook until golden brown, then turn and cook the other side.)
4. Drizzle with agave syrup before serving.

MAKES 6 WAFFLES

1 serving = 1 waffle plus 1 tablespoon agave syrup

PER SERVING

Energy (kJ) 773	Protein 5.9	Carbohydrate 40.7	Fat 0.5	GI 57	GL 23.1

MARVELLOUS MUFFINS

CHOCOCHINO AND APPLE-STRAWBERRY

When you can’t decide on your favourite muffins, why not turn one packet of sugar-free muffin premix into two options; it’s sure to keep everyone happy.

• 1 packet (375 g) Huletts SUGAlite Bran Muffin Premix, halved

CHOCOCHINO

• 1 tablespoon coffee granules
• 1 tablespoon Nomu Skinny Hot Chocolate Powder
• 2 tablespoons canola oil
• ¹⁄₃ cup fat-free milk
• Olive oil cooking spray

APPLE-STRAWBERRY

• Juice of 1 orange
• 1 sweet red apple (such as Royal Gala), peeled, cored and finely chopped
• 7 fresh strawberries, chopped
• ¹⁄₄ teaspoon ground cinnamon
• 2 tablespoons canola oil
• ¹⁄₃ cup fat-free milk

CHOCOCHINO MUFFINS

1. Place half the bran muffin premix into a bowl and add the coffee granules, hot chocolate powder, oil and milk. Mix well to combine.
2. Spray a 12-cup muffin pan with olive oil cooking spray. Fill five of the cups with the chocochino mixture and set the pan aside while you make the apple-strawberry muffins.

APPLE-STRAWBERRY MUFFINS

1. Place the orange juice in a small bowl and toss the chopped apple in the juice to prevent it from going brown.
2. Place the remaining bran muffin premix into a bowl and add the strawberries, cinnamon, oil and milk.
3. Drain the apples and add to the bowl (discard the orange juice). Mix to combine.
4. Fill the remaining seven cups of the muffin pan with the apple-strawberry mixture.
5. Bake in a preheated oven at 180°C for 20 minutes, or until a skewer inserted into the centre comes out clean.

MAKES 12 MUFFINS

1 serving = 1 muffin

PER CHOCOCHINO MUFFIN

Energy (kJ) 450	Protein 3.58	Carbohydrate 20.25	Fat 5	GI 41	GL 9

PER APPLE-STRAWBERRY MUFFIN

Energy (kJ) 359	Protein 2.72	Carbohydrate 22.92	Fat 2	GI 39.7	GL 9.1

SCRAMBLED EGG PITA POCKETS

WITH SMOKED SALMON TROUT AND HERBED FETA SPREAD

Smoked salmon trout provides heart-healthy omega-3 fats, while the pita pockets make this a great breakfast-to-go.

EGGS

• 2 teaspoons Flora Extra Light reduced-fat spread
• 2 extra large eggs
• 2 extra large egg whites
• 50 g smoked salmon trout, cut into thin strips
• 1 spring onion, chopped
• 1 tablespoon chopped fresh parsley
• Salt and black pepper to taste

FETA SPREAD

• 4 tablespoons fat-free smooth cottage cheese
• 2 tablespoons reduced-fat feta cheese, crumbled
• 1 teaspoon chopped fresh parsley
• 1 spring onion, chopped
• 2 wholewheat pita breads

SCRAMBLED EGGS

1. Melt the margarine in a pan. Combine the eggs and egg whites in a bowl and beat lightly, then pour into the pan and stir gently to scramble.
2. Cook the eggs to your liking; 3–4 minutes for softly scrambled eggs.
3. Add the salmon trout, spring onion, parsley, and salt and pepper while scrambling the eggs.

HERBED FETA SPREAD

1. Place the cottage cheese, feta, parsley and spring onion in a bowl and combine well.
2. Heat the pita breads according to the package instructions. Split each pita to create a pocket. Spread with half the feta spread and add half the scrambled eggs. Serve immediately.

SERVES 2

PER SERVING

Energy (kJ) 1961	Protein 29.6	Carbohydrate 43.2	Fat 11.0	GI 58	GL 25

BIRCHER MUESLI

WITH BLUEBERRIES AND ALMONDS

• 1 cup low-GI oats (Bokomo or Jungle)
• 1 cup fat-free milk
• 1 small tub (100 ml) low-fat vanilla yoghurt
• 1 tablespoon agave syrup
• ¹⁄₄ teaspoon vanilla extract
• ¹⁄₄ teaspoon ground cinnamon
• ¹⁄₂ cup fresh blueberries
• 3 tablespoons flaked almonds

1. Combine all the ingredients except the blueberries and almonds in a bowl and stir through. Cover the bowl and place in the fridge overnight, to allow the oats to soften.
2. Before serving, top each portion with a tablespoonful of blueberries and flaked almonds

SERVES 3

PER SERVING

Energy (kJ) 814	Protein 9.6	Carbohydrate 33.9	Fat 10.2	GI 47	GL 15.9

BAKED FRENCH TOAST

WITH STRAWBERRIES AND SWEETENED RICOTTA

• 2 extra large eggs
• ¹⁄₄ cup fat-free milk
• 4 slices Sasko Smooth Ancient Grain Low-GI Brown Bread
• ¹⁄₂ tub (125 g) ricotta cheese
• 1 tablespoon fat-free smooth cream cheese
• 2 teaspoons fat-free vanilla yoghurt
• 1 tablespoon agave syrup
• 4 large strawberries, sliced

1. Place the eggs and milk in a shallow bowl and beat lightly. Dip the slices of bread into the mixture to coat well.
2. Place the soaked bread on a lined baking tray and bake in a preheated oven at 180°C for about 10 minutes, or until golden brown.
3. Combine the ricotta cheese, cream cheese, yoghurt and agave syrup in a bowl, mixing until smooth.
4. Top each slice of French toast with a tablespoon of the ricotta mixture and a sliced strawberry.

SERVES 4

PER SERVING

Energy (kJ) 895	Protein 12.8	Carbohydrate 19.2	Fat 8.7	GI 42.7	GL 8.19

MEXICAN-STYLE BAKED EGGS

• 2 teaspoons canola oil
• 1 onion, cut in half and thinly sliced
• 1 teaspoon ground cumin
• 2 cloves garlic, crushed
• 1 can (400 g) sweetcorn kernels, drained
• 1 can (400 g) red kidney beans, drained and rinsed
• 1 can (400 g) chopped tomatoes (plain or Mexican-style, with added chilli)
• 1 tablespoon sriracha (chilli-garlic sauce)
• 4 extra large eggs
• Salt and black pepper to taste

1. Heat the canola oil in a large frying pan. Add the onion, cumin and garlic and fry until softened and lightly caramelized.
2. Add the sweetcorn and beans and cook for a minute or two to infuse the flavours.
3. Add the chopped tomatoes and sriracha and bring to a gentle simmer.
4. Make four wells in the mixture and crack one egg into each well. Season with salt and pepper.
5. Cover the pan with a lid or foil and cook for 7–10 minutes, depending on how well done you like your eggs.

SERVES 4

PER SERVING

Energy (kJ) 1052	Protein 13.5	Carbohydrate 24.9	Fat 8.8	GI 31.7	GL 7.89

SWEETCORN AND FETA FRITTERS

Serve these with fresh avocado and smoked salmon trout for a special breakfast.

• 1 can (400 g) sweetcorn kernels, drained
• ¹⁄₄ cup crumbled reduced-fat feta cheese
• 1 extra large egg, lightly beaten
• ¹⁄₂ cup fat-free milk
• ³⁄₄ cup cake wheat flour
• ¹⁄₂ teaspoon baking powder
• 2 tablepoons chopped flat-leaf parsley
• Paprika to taste
• Olive oil cooking spray

TO SERVE

• 1 tub (250 g) fat-free chunky cottage cheese
• 2 spring onions, chopped
• 1 avocado, peeled, stone removed and sliced
• 100 g smoked salmon trout ribbons

1. Place all the ingredients up to and including the paprika into a bowl and mix well.
2. Spray a pan with olive oil cooking spray. Drop tablespoonsful of the mixture into the preheated pan and cook for a few minutes. When bubbles appear on the surface of the fritters, turn them over and cook for another minute or two, until golden brown on both sides. Keep the fritters warm while you make the rest of the batch.
3. Combine the cottage cheese and spring onions.
4. Serve the sweetcorn fritters topped with a spoonful of cottage cheese, some sliced avocado and a ribbon of smoked trout.

SERVES 4 (MAKES 12 FRITTERS)

1 serving = 3 fritters

PER SERVING

Energy (kJ) 1424	Protein 22	Carbohydrate 31.8	Fat 12.6	GI 57.9	GL 18.4

RED PEPPER AND BRIE OMELETTE

This serves two, so make a single omelette and cut it in half before serving. If you require extra carbs, add a slice of low-GI wholewheat bread (toasted or plain).

• 3 extra large eggs
• 3 extra large egg whites
• 1 tablespoon chopped flat-leaf parsley
• Salt and black pepper to taste
• ¹⁄₂ red pepper, deseeded and thinly sliced
• 30 g brie cheese, thinly sliced
• Olive oil cooking spray

1. Spray a 20-cm nonstick pan with olive oil cooking spray and preheat.
2. Whisk the eggs and egg whites together.
3. Add the chopped parsley and season with salt and pepper.
4. Pour the egg mixture into the preheated pan and place on the hob to cook. When the eggs are almost set, add the red pepper and brie and fold the omelette in half.
5. When the base is golden brown, use an egg-lifter to turn the omelette over and brown the other side for 1–2 minutes. Serve immediately.

SERVES 2

PER SERVING

Energy (kJ) 683	Protein 15.5	Carbohydrate 2.4	Fat 9.9	GI negligible	GL negligible

LIGHT MEALS

HONEY-MUSTARD TROUT

WITH PEAR AND AVOCADO SALAD

TROUT

• 1 tablespoon raw honey
• 1 tablespoon grainy mustard
• 2 portions lightly smoked rainbow trout (120–150 g each)
• Olive oil cooking spray

SALAD

• 1 cup baby lettuce salad leaves
• ¹⁄₄ avocado, sliced
• ¹⁄₂ pear, cored and sliced
• ¹⁄₂ mini cucumber, sliced
• 2 teaspoons olive oil
• 2 tablespoons red wine vinegar
• Black pepper to taste

1. Combine the honey and mustard. Spread it over the trout and set aside for about 20 minutes to allow the flavours to infuse.
2. Line a baking tray with foil and spray with olive oil cooking spray. Place the trout on the tray and place under a preheated grill for 3–5 minutes (use the highest shelf in the oven).
3. Arrange the salad leaves, avocado, pear and cucumber on a plate.
4. Combine the oil, vinegar and pepper to make the dressing and drizzle over the salad. Top with a portion of trout and serve.

SERVES 2

LIGHTLY SMOKED RAINBOW TROUT IS AVAILABLE FROM WOOLWORTHS.

PER SERVING

Energy (kJ) 675	Protein 14.9	Carbohydrate 6.0	Fat 7.9	GI 49	GL 2.94

Thai ‘GREEN CURRY’ KINGKLIP

WITH COCONUT RICE

The distinct flavours of lemongrass, ginger, chilli, cumin and coriander make this low-fat dish super tasty.

GREEN CURRY PASTE

• 1 green chilli, thinly sliced (optional)
• 1 large leek, white part only, sliced
• 2-cm piece of fresh ginger, peeled and sliced
• 4 cloves garlic, peeled
• 1 lemongrass stem, white part only, sliced
• 1¹⁄₂ cups (± 30 g) fresh coriander
• 1 teaspoon reduced-salt soy sauce
• ¹⁄₄ teaspoon ground cumin
• ¹⁄₄ teaspoon ground coriander
• 4 teaspoons peanut oil

• 4 kingklip portions (± 100–115 g each)
• 1 cup white rice, uncooked
• 2¹⁄₂ cups water
• 1 can (400 ml) lite coconut milk
• 2 cloves garlic, peeled and halved
• 2-cm piece of fresh ginger, peeled and cut in half
• Pinch of salt

1. Put all the ingredients for the curry paste into a blender and blitz to a smooth paste.
2. Spread the paste over the fish and leave in the fridge for 20 minutes, to allow the flavours to infuse.
3. Meanwhile, place the rice, water, coconut milk, garlic, ginger and salt in a pot. Bring to the boil, then reduce to a low simmer and cook for 20–25 minutes, until the rice is cooked. Drain the rice in a colander or sieve to remove any remaining liquid. Remove the chunks of ginger and garlic. Keep the rice warm while you cook the fish.
4. Spray a nonstick pan with cooking spray. Fry the fish, paste side up, for 4–5 minutes. Transfer to a baking sheet. Place under a preheated oven grill for another 5 minutes, or until cooked through.

SERVES 4

SPEKKO AND TASTIC WHITE RICE ARE BOTH LOW GI.

PER SERVING

Energy (kJ) 1244	Protein 29.2	Carbohydrate 29.4	Fat 8.4	GI 54	GL 15.8

BAKED FISH WITH FETA AND PESTO

• 4 kingklip portions (± 100–115 g each)
• 2 tablespoons pesto
• 50 g reduced-fat feta cheese
• 60 g fat-free cottage cheese
• 1 tablespoon fat-free milk
• Salt and black pepper to taste
• 2 cups cooked basmati rice (see Note)

1. Place the fish on a baking sheet and spread evenly with pesto.
2. Crumble the feta into a small bowl. Add cottage cheese, milk and seasoning and combine. Spoon over the pesto.
3. Bake in a preheated oven at 200°C for 20 minutes.
4. Serve with a portion of basmati rice.

SERVES 4

FIRM-FLESHED WHITE FISH (LIKE KINGKLIP) IS IDEAL FOR THIS DISH. WE RECOMMEND CHOOSING ONLY SUSTAINABLE SPECIES THAT ARE ON THE SASSI GREEN LIST. BOTH SPEKKO AND TASTIC BASMATI RICE ARE LOW GI. COOK THE RICE ON THE HOB OR IN THE MICROWAVE, ACCORDING TO THE PACKAGE INSTRUCTIONS.

PER SERVING

Energy (kJ) 996	Protein 28.6	Carbohydrate 21.5	Fat 3.7	GI 54	GL 11.61

CRUSTLESS TUNA QUICHE

• 1 tablespoon olive oil
• 1¹⁄₂–2 small onions, chopped
• 1 teaspoon crushed garlic
• 2 cans (170 g each) shredded tuna in brine, drained
• ¹⁄₂ cup grated reduced-fat mature Cheddar cheese
• 4 extra large eggs
• 1¹⁄₂ cups milk
• ¹⁄₂ cup self-raising flour
• Salt and black pepper to taste
• 1 tablespoon dried parsley
• ¹⁄₂ teaspoon paprika
• 1 teaspoon mustard powder

1. Heat the olive oil in a pan and sauté the onions and garlic until translucent.
2. Mix the onions and tuna with the rest of the ingredients, stirring until there are no lumps of flour.
3. Spray a 23-cm round pie dish with olive oil cooking spray. Pour the mixture into the dish and bake in a preheated oven at 180°C for 40 minutes, or until firm in the centre.

SERVES 4

BECAUSE MATURE CHEDDAR HAS A STRONG TASTE, YOU ONLY NEED A SMALL AMOUNT, WHICH REDUCES THE FAT CONTENT OF THE DISH.

PER SERVING

Energy (kJ) 1403	Protein 41.0	Carbohydrate 19.7	Fat 9.8	GI 55	GL 10.8

FARFALLE WITH ROAST TOMATOES AND TUNA

This is a great way to get in a regular serving of heart-healthy oily fish.

• 200 g cherry tomatoes, halved
• 200 g rosa tomatoes, halved
• 2 sprigs thyme
• 3 cloves garlic, crushed
• 2 tablespoons olive oil
• Salt and black pepper to taste
• 350 g uncooked farfalle pasta (bows)
• 2 cans (170 g each) tuna chunks in brine, drained
• Zest of 1 lemon
• ¹⁄₄ teaspoon chilli flakes
• 2 tablespoons chopped fresh flat leaf parsley

1. Place the tomatoes, thyme, garlic and 1 tablespoon of olive oil in a bowl. Season with salt and pepper and toss lightly to combine.
2. Pour the tomato mixture into an ovenproof dish (aim for a snug fit). Roast in a preheated oven at 180°C for 20 minutes
3. Cook the farfalle according to the packet instructions. Drain and place in a serving dish.
4. While the pasta is still hot, pour over the second tablespoon of olive oil and toss lightly to coat.
5. Add the roasted tomatoes, tuna chunks, lemon zest, chilli flakes and parsley and stir to combine.

SERVES 4

PER SERVING

Energy (kJ) 1427	Protein 31.6	Carbohydrate 32.5	Fat 8.0	GI 52.7	GL 17.1

MEXICAN TASTING PLATE

This is perfect for sharing with friends or for a fun family meal. Even better, most of the items can be made ahead.

MEATBALLS

• 500 g lean beef mince
• ¹⁄₄ cup low-GI breadcrumbs (see Note, opposite)
• 1 extra large egg
• 2 tablespoons tomato sauce
• 1 tablespoon dried parsley
• 1 teaspoon dried mixed herbs
• Salt and black pepper to taste

BEANS

• 2 teaspoons canola oil
• 1 small onion, chopped
• 2 cloves garlic, crushed
• 1 can (400 g) red kidney beans, drained and rinsed
• Salt and black pepper to taste

TORTILLA CHIPS

• 4 corn tortillas (wraps)
• Olive oil spray
• Freshly ground coarse sea salt
• Ground paprika to taste
• Ground cumin to taste

DIP

• 250 g fat-free smooth cottage cheese
• 2 tablespoons finely chopped fresh coriander
• 3–4 spring onions, finely chopped
• Salt and black pepper to taste

GUACAMOLE

• 1 medium avocado, peeled
• 1 tablespoon reduced-fat mayonnaise
• 1 teaspoon lemon juice, or to taste
• Salt and black pepper to taste

SALSA

• 1 cup cherry tomatoes, quartered
• ¹⁄₄ small red onion, halved and thinly sliced
• Salt and black pepper to taste
• Juice of 1 small lime

BAKED MINI MEATBALLS

1. Combine all the ingredients in a bowl and place in the fridge for 30 minutes, to firm up.
2. Roll spoonfuls of the mixture into balls (you should end up with about 40 mini meatballs).
3. Place on a baking tray lined with baking paper. Bake in a preheated oven at 180°C for about 10 minutes, turning the meatballs after 5 minutes so they brown on all sides. Set aside to cool.

FRIED RED BEANS

1. Heat the oil in a medium pan and fry the onion and garlic until soft and golden.
2. Add the beans, toss to coat in the onion mixture and heat through. These are best served hot, so reheat if necessary.

TORTILLA CHIPS

1. Spray one side of each tortilla with olive oil spray and season with salt, paprika and cumin. Cut each tortilla into eight wedges.
2. Scatter the wedges on a baking tray lined with baking paper. Bake in a preheated oven at 180°C for 8 minutes, until crisp. Set aside while you prepare the rest of the ingredients.

CORIANDER DIP

1. Combine all the ingredients in a bowl. If making ahead, cover the bowl with cling wrap and place in the fridge.

GUACAMOLE

1. Place the avocado in a bowl and mash lightly with a fork.
2. Add the other ingredients and mash until combined (you can make this as smooth or as chunky as you like). If making ahead, cover the surface with cling wrap and place in the fridge.

CHUNKY FRESH TOMATO SALSA

1. Combine the tomatoes and onions in a bowl.
2. Season with salt and pepper and finish with a squeeze of lime juice.

SERVES 8

TO MAKE LOW-GI BREADCRUMBS, BLITZ 2–3 SLICES OF LOW-GI BROWN OR WHITE BREAD IN A FOOD PROCESSOR UNTIL YOU HAVE FINE CRUMBS. FOR FLAVOURED BREADCRUMBS, ADD YOUR CHOICE OF HERBS OR SPICES, OR EVEN SOME MUSTARD POWDER.

MULTICOLOURED (RAINBOW) TOMATOES WILL ADD INTEREST TO THE SALSA, BUT YOU CAN USE ANY FIRM, RIPE TOMATOES.

PER SERVING

Energy (kJ) 1707	Protein 44.1	Carbohydrate 18.6	Fat 12.9	GI 46.8	GL 8.7

BILTONG AND CROUTON SALAD

• 2 firm, ripe tomatoes, cut into wedges or chunks
• ¹⁄₂ cucumber, shaved into ribbons or sliced
• 1 can (400 g) sweetcorn, drained
• 1 spring onion, sliced
• 1¹⁄₂ tablespoons Nandos Lite Perinaise
• 120 g lean ostrich biltong, thinly sliced
• 2 slices Albany Low-GI Honey and Oats Bread, crusts removed
• ¹⁄₂ tablespoon olive oil

1. Combine the tomatoes, cucumber, sweetcorn and spring onion in a salad bowl or platter.
2. Add the Perinaise and toss gently to coat.
3. Top the salad with the sliced biltong.
4. Cut the bread into bite-sized cubes and toss in olive oil.
5. Place the cubes on an oven tray lined with baking paper and bake in a preheated oven at 180°C for 10 minutes, until crisp. Scatter the croutons over the salad and serve immediately.

SERVES 3

CHOOSE YOUR FAVOURITE LOW-GI BREAD FOR THE CROUTONS. TO KEEP CROUTONS CRISP, ADD THEM JUST BEFORE SERVING.

PER SERVING

Energy (kJ) 1220	Protein 27.9	Carbohydrate 26.9	Fat 7.0	GI 50.4	GL 12.77

BEEF KOFTAS

WITH QUINOA TABBOULEH

Tabbouleh is traditionally made with bulgur, but try making it with quinoa for a change.

KOFTAS

• 500 g extra lean beef mince
• 30 g parsley, finely chopped
• 1 red onion, finely chopped
• 1 extra large egg, lightly beaten
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 10 bamboo skewers, soaked in water for 10 minutes

TABBOULEH

• ¹⁄₂ cup uncooked quinoa (see Note)
• 1 cup water
• ¹⁄₂ cup finely chopped flat-leaf parsley
• 2 tablespoons finely chopped fresh mint
• ¹⁄₂ English cucumber, diced
• 3 tomatoes, seeded and diced
• 2 spring onions, finely sliced
• Salt and black pepper to taste
• 1¹⁄₂ tablespoons lemon juice
• 1 tablespoon olive oil

BEEF KOFTAS

1. In a bowl, combine the mince, parsley, red onion, egg, cumin and coriander, mixing well. Place in the fridge for 1 hour to firm up.
2. Using a large tablespoon, form the mixture into 10 sausage shapes. Wrap each kofta around a skewer, pressing the mixture into place.
3. Place the skewers on a baking tray lined with baking paper. Bake in a preheated oven at 180°C for 20 minutes, or until cooked to the centre, turning halfway through.

QUINOA TABBOULEH

1. Place the quinoa and water in a small saucepan. Bring to the boil and simmer gently for 15 minutes.
2. Drain the quinoa and leave to cool.
3. Place the cooled quinoa in a serving dish and add the rest of the ingredients, stirring lightly to combine.

SERVES 5

1 serving = 2 koftas

SOME BRANDS OF QUINOA AND BULGUR WHEAT REQUIRE SOAKING BEFORE COOKING, SO CHECK THE PACKAGE INSTRUCTIONS.

PER SERVING

Energy (kJ) 1302	Protein 35.2	Carbohydrate 13.6	Fat 11.1	GI 38.15	GL 5.2

THAI CHICKEN SALAD

WITH PEANUT DRESSING

• 1 can (400 ml) lite coconut milk
• 2-cm piece ginger, halved along the length
• 2 cloves garlic, halved
• 1 medium deboned, skinless chicken breast
• 1 baby red cabbage, finely shredded
• 1 baby green cabbage, finely shredded
• 1 yellow pepper, thinly sliced
• 1 red pepper, thinly sliced
• 2 carrots, shaved or sliced into thin rings
• 2 spring onions, green parts only, chopped

PEANUT DRESSING

• 4 tablespoons ‘no sugar’ smooth peanut butter
• 1 tablespoon agave syrup
• 2 teaspoons rice vinegar
• 2 teaspoons reduced-salt soy sauce
• 1 teaspoon freshly squeezed lime juice
• ¹⁄₄ cup hot water

1. Place the coconut milk, ginger and garlic cloves in a pan and bring to a gentle simmer.
2. Add the chicken and poach for 15 minutes. Take the pan off the heat, but leave the chicken in the poaching liquid for a further 5 minutes to absorb the flavours. Remove the chicken and shred or slice thinly.
3. Place the cabbages, peppers, carrot and spring onion in a bowl and toss gently. Top with the chicken.
4. To make the dressing, combine the peanut butter, agave syrup, rice vinegar, soy sauce, lime juice and hot water in a bowl and mix well. Drizzle some dressing over the salad and serve the rest on the side.

SERVES 4

PEANUT BUTTER HAS HEART-HEALTHY, CHOLESTEROL-LOWERING FAT.

PER SERVING

Energy (kJ) 817	Protein 13.8	Carbohydrate 12.6	Fat 7.5	GI 25	GL 3.15

SPINACH, FETA AND RICOTTA CANNELLONI

CANNELLONI

• 400 g frozen spinach, defrosted
• 200 g reduced-fat feta cheese, crumbled
• ³⁄₄ cup ricotta cheese
• Black pepper to taste
• 1 teaspoon dried Italian herbs
• 15 cannelloni tubes

SAUCE

• 1 tablespoon canola oil
• 1 onion, finely chopped
• 2 cans (400 g each) ‘Italian’ tomatoes (with added herbs and garlic)
• 1 tablespoon xylitol (optional)
• Salt and black pepper to taste

• 1 cup finely grated reduced-fat cheese

SPINACH, FETA AND RICOTTA CANNELLONI

1. Place the defrosted spinach in a colander and press with the back of a spoon to remove all excess liquid.
2. Combine the spinach, feta, ricotta, pepper and herbs in a bowl.
3. Using a teaspoon, stuff the spinach mixture into the cannelloni tubes. Place the stuffed cannelloni in a single layer on a baking sheet, cover with foil or cling wrap and leave in the fridge for a few hours to allow the pasta to soften before baking.

TOMATO SAUCE

1. Heat the oil in a saucepan and sauté the onion until translucent.
2. Add the tomatoes, xylitol (if using) and seasoning. Simmer for about 30 minutes, until thickened. Leave to cool slightly.

TO ASSEMBLE

1. Spread half the tomato sauce on the base of a large ovenproof dish. Place a single layer of stuffed cannelloni on top and ladle the rest of the sauce over the pasta, to cover. Sprinkle with grated cheese.
2. Cover the dish with foil or a lid. Bake in a preheated oven at 180°C for 20 minutes. Uncover, and bake for a further 20 minutes, or until the cannelloni is tender when pierced with a fork and the cheese is golden brown on top.

SERVES 5

1 serving = 3 cannelloni tubes

BECAUSE THIS RECIPE IS LOWER IN FAT THAN A TRADITIONAL CANNELLONI DISH, YOU CAN ENJOY A LITTLE MORE OF IT.

PER SERVING

Energy (kJ) 1145	Protein 15.5	Carbohydrate 29.3	Fat 8.3	GI 41.73	GL 12.2

MUSHROOM LASAGNE

Don’t skimp on the mushrooms; you need plenty for this dish as they cook down quite considerably.

SAUCE

• ¹⁄₃ cup Flora Extra Light reduced-fat spread
• ¹⁄₃ cup flour
• 3 cups (750 ml) fat-free milk
• 1 teaspoon ready-made Dijon mustard (optional)
• ¹⁄₄ teaspoon paprika
• Salt and black pepper to taste

FILLING

• 2 teaspoons margarine
• 2 teaspoons olive oil
• 500 g button mushrooms, sliced
• 400 g mixed mushrooms, sliced or chopped
• 250 g portabellini mushrooms, sliced
• 2 cloves garlic, crushed
• ¹⁄₄ cup white wine
• 1 teaspoon dried marjoram
• Salt and black pepper to taste

TO ASSEMBLE

• 4–6 lasagne sheets
• ¹⁄₂ cup finely grated reduced-fat cheese

WHITE SAUCE

1. Melt the margarine in a saucepan. Add the flour and whisk until combined. Cook for about 1 minute, while whisking or stirring.
2. Add the milk and whisk or blend into the flour mixture until there are no lumps.
3. Add the seasonings and simmer, whisking, until the sauce thickens. Set aside.

MUSHROOM FILLING

1. Heat the margarine and olive oil in large pan.
2. Add the mushrooms, garlic, wine and seasonings and cook until the mushrooms are soft and all the liquid has evaporated.

TO ASSEMBLE

1. Place half the mushroom mixture in an ovenproof baking dish.
2. Top with half the lasagne sheets (if necessary, break them to fit the dish) and ladle over one third of white sauce.
3. Add a second layer of mushrooms, lasagne sheets and white sauce (make sure the sauce completely covers the pasta).
4. Sprinkle over the grated cheese and bake in a preheated oven at 180°C for about 40 minutes, or until the pasta is cooked and the top is golden brown.

SERVES 5

THIS WHITE SAUCE FREEZES WELL, SO FREEZE ANY LEFTOVER SAUCE.

PER SERVING

Energy (kJ) 1093	Protein 13.2	Carbohydrate 22.1	Fat 9.7	GI 40.8	GL 11.2

MICROWAVE RISOTTO

WITH ROAST ASPARAGUS

• 12 asparagus spears
• Olive oil spray
• 2 teaspoons canola oil
• 1 red onion, finely chopped
• 1¹⁄₂ cups arborio (risotto) rice
• 1 litre warm vegetable stock
• ¹⁄₂ cup finely grated reduced-fat cheese

1. Place the asparagus spears on a baking tray lined with baking paper and spray with olive oil spray. Roast in a preheated oven at 180°C for 10 minutes. Remove from the oven and set aside. (You can also cook the asparagus in a griddle pan.) Once the spears have cooled, cut each one into roughly 3 pieces.
2. Heat the oil in a small pan and sauté the onion until soft.
3. Combine the cooked onion and rice in a large microwaveable dish. Microwave, uncovered, on High (100% power) for 4 minutes.
4. Add the stock and stir to combine.
5. Microwave, uncovered, on High for 10 minutes, then stir.
6. Microwave, uncovered, on High for 8 minutes, then stir.
7. Microwave, uncovered, on High for 2 minutes.
8. Stir in the cheese and asparagus. Serve immediately.

SERVES 6

INSTEAD OF ASPARAGUS, TRY SAUTÉED MUSHROOMS OR PEPPERS, OR CHOPPED COOKED BUTTERNUT.

PER SERVING

Energy (kJ) 931	Protein 3.1	Carbohydrate 37.5	Fat 5.8	GI 63.5	GL 23.8

BULGUR WHEAT AND CHICKPEA SALAD

WITH FETA AND HONEY-MUSTARD DRESSING

• ¹⁄₂ cup bulgur wheat, cooked according to package instructions
• 1 can (400 g) chickpeas, drained and rinsed
• 250 g mini Italian or cherry tomatoes, halved
• 6 celery sticks, thinly sliced
• 3 radishes, thinly sliced
• 3 Israeli cucumbers (or 1 English), sliced
• ¹⁄₂ red pepper, seeded and chopped
• ¹⁄₂ yellow pepper, seeded and chopped
• 2 small red onions, thinly sliced
• 250 g reduced-fat feta cheese

DRESSING

• 2 tablespoons olive oil
• ¹⁄₂ cup apple cider vinegar
• 3 teaspoons raw honey
• 1 teaspoon Dijon mustard
• Salt and black pepper to taste

1. Place the cooked and cooled bulgur wheat and chickpeas in a salad bowl.
2. Add the remaining salad ingredients.
3. Pour over the dressing and toss gently to combine.
4. Crumble the feta over the salad.

HONEY-MUSTARD DRESSING

1. Combine the olive oil, cider vinegar, honey and mustard in a jug or small bowl and whisk together.
2. Season with salt and ground black pepper.

SERVES 5

PER SERVING

Energy (kJ) 1120	Protein 13.8	Carbohydrate 27.3	Fat 6.5	GI 42.9	GL 9.18

LOWER CARB, LOWER FAT MEALS

The recipes in this chapter will help you create lower carb meals that are also low in fat. High fat diets are not always appropriate for people with diabetes, so if you want to lower your fat intake while also monitoring your carbs, you’ll find some tasty ideas here.
Some of the recipes have no GI (glycaemic index) or GL (glycaemic load) values. This is because GI and GL are linked to the absorption of carbohydrates. If the carb content of a recipe is low, there will be no measurable GI or GL value.

FRITTATA WITH ASPARAGUS & FETA

• 6 mini asparagus spears
• Olive oil cooking spray
• Ground black pepper
• 3 spring onions, green parts only, thinly sliced
• 200 g reduced-fat feta cheese, crumbled
• 4 extra large eggs
• 4 extra large egg whites

1. Place the asparagus spears in an ovenproof dish. Spray with olive oil cooking spray and season with black pepper. Bake in a preheated oven at 190°C for 10 minutes.
2. Chop the cooked asparagus and place, together with the spring onions and feta, in a round, nonstick, ovenproof dish or pan.
3. Beat the eggs and egg whites together and pour the mixture over the asparagus and feta. Season with black pepper.
4. Bake at 190°C for 18–20 minutes, or until the centre is set and the surface is golden brown. Serve immediately.

SERVES 2

PER SERVING

Energy (kJ) 1244	Protein 35.2	Carbohydrate 5.5	Fat 14	GI negligible	GL negligible

CAULIFLOWER WRAP

WITH CHICKEN, ROCKET AND PICKLED CUCUMBER

• 1 cauliflower wrap (see Note)
• ¹⁄₂ tablespoon guacamole (bought or home-made)
• 1 small roast chicken breast, skin removed, shredded or thinly sliced
• 2–3 rocket leaves
• 4 pickled cucumber ribbons (see page 118)

1. Spread the guacamole on the wrap.
2. Top with shredded chicken.
3. Add the cucumber ribbons and rocket leaves and fold the wrap into a cylinder shape.

SERVES 1

CAULIFLOWER WRAPS ARE AVAILABLE FROM WOOLWORTHS.

PER SERVING

Energy (kJ) 1307	Protein 41.8	Carbohydrate 3.3	Fat 10.8	GI negligible	GL negligible

MIXED-MUSHROOM EGG ROLL

WITH WASABI-GINGER DIPPING SAUCE

• 1 teaspoon peanut oil
• 1 teaspoon sesame oil
• 250 g mixed mushrooms, thinly sliced
• 1 clove garlic, peeled and finely chopped
• 2 eggs
• 2 egg whites
• Salt to taste
• Olive oil cooking spray

DIPPING SAUCE

• ¹⁄₄ teaspoon wasabi powder
• ¹⁄₄ cup reduced-salt soy sauce
• 2 teaspoons agave syrup
• 1-cm piece fresh ginger, peeled and finely grated

1. Heat the peanut oil and sesame oil in a pan. Add the mushrooms and garlic and stir-fry until the liquid has cooked off and the mushrooms are lightly browned. Set aside and keep warm.
2. To make the egg roll pancakes, place the eggs and egg whites in a bowl, season with salt and beat lightly to combine.
3. Pour half the mixture into a preheated 20-cm nonstick pan that has been sprayed with olive oil cooking spray.
4. Cook until set and golden brown on the underside, then carefully lift or slide the pancake out of the pan. Set aside and keep warm.
5. Use the remainder of the mixture to make a second pancake.
6. Place half the mushroom mixture on one side of each pancake. Roll up tightly and slice into three or four pieces.

WASABI-GINGER DIPPING SAUCE

1. Combine all the ingredients in a small bowl.
2. Drizzle over the egg rolls or use as a dipping sauce.

SERVES 2

REDUCED-SALT (LOW SODIUM) SOY SAUCE HAS LESS SALT THAN REGULAR SOY SAUCE, MAKING IT A BETTER CHOICE FOR ANYONE WITH HIGH BLOOD PRESSURE.

PER SERVING

Energy (kJ) 1135	Protein 15.9	Carbohydrate 5.1	Fat 9.4	GI negligible	GL negligible

SMOKED TROUT

WITH ‘AGLIO OLIO’ BABY MARROW SPAGHETTI

• 4 smoked rainbow trout fillets (120–150 g each)
• 3 teaspoons olive oil
• Salt and black pepper to taste

BABY MARROW SPAGHETTI

• ¹⁄₂ tablespoon olive oil
• 1 clove garlic, crushed
• 1 teaspoon finely chopped fresh red chilli, (optional)
• 350 g baby marrow spaghetti
• Black pepper to taste
• 2 tablespoons chopped Italian parsley

1. Rub the olive oil over the trout fillets and season with salt and pepper.
2. Preheat a pan and cook the trout, skin side down, for three minutes. Turn over and cook the other side for 3 minutes.

BABY MARROW SPAGHETTI

1. Heat the olive oil in a pan. Add the garlic and chilli (if using) and cook for a few seconds, to bring out the flavours.
2. Add the remaining ingredients and stir-fry for about 3 minutes, until the baby marrow is tender.

SERVES 4

TROUT IS A GREAT SOURCE OF HEART-HEALTHY OMEGA-3 FATS. YOU CAN USE FRESH TROUT OR LIGHTLY SMOKED RAINBOW TROUT FOR THIS DISH.

PER SERVING

Energy (kJ) 1095	Protein 35.7	Carbohydrate 2.5	Fat 11.3	GI negligible	GL negligible

CAULIFLOWER CRUST PIZZA

WITH MUSHROOMS AND FETA

• 400 g cauliflower rice
• 4 tablespoons grated mozzarella cheese
• 2 large egg whites, lightly beaten
• Salt and black pepper to taste
• 3 tablespoons passata or tomato purée
• 3–4 button mushrooms, sliced
• 2 tablespoons reduced-fat feta or ricotta cheese
• 1 sprig fresh origanum or ¹⁄₂ teaspoon dried origanum

1. Place the cauliflower rice in a heatproof dish and microwave, covered, on high for 5 minutes. Set aside to cool.
2. Stir the grated mozzarella and egg whites into the cooled cauliflower rice. Season to taste and place in the fridge until chilled.
3. Place the cooled cauliflower rice mix on a baking tray lined with baking paper and shape into a 20–25 cm diameter pizza crust.
4. Bake in a preheated oven at 230°C (210°C for a fan-assisted oven) for 12–15 minutes, until light golden.
5. Spread a layer of passata over the warm pizza base. Top with the mushrooms and feta and sprinkle with origanum. Return to the oven and bake for a further 5 minutes, until cooked.

MAKES 1 PIZZA

YOU CAN BUY READY-MADE CAULIFLOWER RICE IF YOU DON’T WANT TO PREPARE YOUR OWN. INSTEAD OF PASSATA OR TOMATO PURÉE, YOU COULD USE A TOMATO-BASED PASTA SAUCE.

PER SERVING

Energy (kJ) 1047	Protein 17.3	Carbohydrate 15.8	Fat 10.1	GI negligible	GL negligible

ASPARAGUS AND TROUT PARCELS

• Olive oil cooking spray
• 12 green asparagus spears
• Black pepper to taste
• Pink Himalayan salt or coarse sea salt
• 2 teaspoons lemon juice
• 2 smoked rainbow trout fillets (120–150 g each)
• Ina Paarman Garlic & Herb Reduced-salt Seasoning
• 1 small red onion, finely sliced into rings
• 1 lemon, finely sliced

1. Cut two pieces of heavyweight foil big enough to enclose the asparagus and trout and spray with olive oil cooking spray.
2. Arrange 6 asparagus spears side-by-side on each piece of foil. Spray the asparagus with olive oil cooking spray. Season with pepper and salt and add a squeeze of lemon juice.
3. Place the trout fillets on top of the asparagus and sprinkle with the garlic and herb seasoning.
4. Place a few onion rings and lemon slices on top of each trout fillet.
5. Seal the parcels and place on a baking tray. Bake in a preheated oven at 190°C for 15 minutes.

SERVES 2

PER SERVING

Energy (kJ) 1335	Protein 39.5	Carbohydrate 8.6	Fat 11.7	GI negligible	GL negligible

MEDITERRANEAN CHICKEN

WITH OLIVES AND ROASTED VINE TOMATOES

• 1 whole chicken, cut into 8 pieces (or a full braai pack)
• 1 tablespoon canola oil
• Salt and black pepper to taste
• 8 cloves giant garlic, whole
• 10 Kalamata (black) olives
• 6 small (pickling) onions, peeled and halved
• 2 teaspoons dried marjoram
• 2 teaspoons dried thyme
• 2 teaspoons dried basil
• 350 g vine-ripened tomatoes or cherry tomatoes

1. Coat the chicken pieces in the oil, season with salt and pepper and place in a roasting dish (fit the pieces snugly together, as this helps to prevent the chicken from burning).
2. Place the garlic, olives and onions around the chicken.
3. Combine the dried herbs and scatter half the herb mixture over the chicken.
4. Roast in a preheated oven at 180°C for 15 minutes.
5. Turn the chicken pieces over, add the rest of the herbs and cook for another 15 minutes.
6. Turn the chicken again and cook for 20 minutes.
7. Turn the chicken one more time. Add the tomatoes to the dish and cook for a final 20 minutes.

SERVES 4–5

THIS MAKES A GOOD FAMILY MEAL. TO REDUCE THE FAT CONTENT, REMOVE THE SKIN FROM THE CHICKEN BEFORE EATING AND CHOOSE THE LEANER WHITE BREAST MEAT.

IF YOU CAN’T FIND GIANT GARLIC, BREAK A LARGE BULB OF ‘NORMAL’ GARLIC INTO THREE OR FOUR SEGMENTS (12–16 CLOVES IN TOTAL).

PER SERVING

Energy (kJ) 1097	Protein 36.7	Carbohydrate 7.4	Fat 8.6	GI negligible	GL negligible

ROAST PAPRIKA CHICKEN

WITH CAULIFLOWER RICE, ONION AND LEMON STUFFING

STUFFING

• 2 teaspoons canola oil
• 1 medium onion, finely chopped
• 400 g cauliflower rice
• Salt and black pepper to taste
• 1 teaspoon crushed garlic
• Finely grated zest of 1 lemon
• 1 egg white

CHICKEN

• 2 teaspoons canola oil
• 1 whole chicken (1.2–1.5 kg)
• 2 teaspoons garlic salt
• 4 teaspoons paprika
• 4 teaspoons mustard powder
• 2 teaspoons ground black pepper
• 2 lemons, sliced
• 10 small (pickling) onions, peeled but left whole
• ³⁄₄ cup water

CAULIFLOWER RICE, ONION AND LEMON STUFFING

1. Heat the oil in a pan and sauté the chopped onion until it is soft and a light golden colour.
2. Add the cauliflower rice, seasoning, garlic and lemon zest. Cook for 3–4 minutes, then take the pan off the heat and leave to cool slightly.
3. Place the mixture in a bowl and add the egg white (there is no need to beat it first) and stir through, to bind the mixture.
4. Place the stuffing in the fridge until completely cool.

ROAST PAPRIKA CHICKEN

1. Rub the canola oil over the chicken.
2. Season the underside of the chicken with half the garlic salt, paprika, mustard powder and black pepper.
3. Place half the lemon slices in an ovenproof dish and place the chicken on top, seasoned side down.
4. Stuff the chicken with the stuffing. Close the cavity by threading a toothpick through the skin at the base of the cavity.
5. Sprinkle the remaining seasoning over the chicken and top with the remaining lemon slices.
6. Scatter the pickling onions around the chicken.
7. Roast in a preheated oven at 180°C for 20 minutes. Turn the chicken over (leave the lemon slices on the bottom of the dish, but remove them from the chicken, or they will burn).
8. Roast for another 20 minutes, then add the water. Cook for a further 30–40 minutes, until the chicken is cooked through and golden brown (this will depend on the weight of the chicken).

SERVES 4–5

TO PRESERVE FLAVOUR, ROAST THE CHICKEN WITH THE SKIN ON, BUT REMOVE IT BEFORE EATING. FOR A LOWER KJ COUNT, CHOOSE LEAN BREAST MEAT AND LEAVE THE OTHER CUTS TO THE REST OF THE FAMILY.

PER SERVING

Energy (kJ) 1324	Protein 40.2	Carbohydrate 11.6	Fat 8.5	GI negligible	GL negligible

CHICKEN BURGERS

WITH HERB-ROASTED BABY MARROW RIBBONS

BURGERS

• 600 g minced chicken breast
• 1 clove garlic, crushed
• 2 spring onions, chopped
• 1¹⁄₂ medium carrots, finely grated
• ¹⁄₄ cup chopped coriander
• Salt and black pepper to taste
• 1 extra large egg
• Olive oil cooking spray

BABY MARROW RIBBONS

• 10 medium baby marrows, trimmed and sliced lengthways into thin ribbons
• 2 teaspoons canola oil
• Salt and black pepper to taste
• 1 teaspoon Italian herbs

CHICKEN BURGERS

1. Place the chicken mince, garlic, spring onions, carrot and coriander in a bowl and season to taste. Add the egg and mix to combine. Cover and place in the fridge to infuse the flavours and firm up the mixture.
2. Using a serving spoon or large tablespoon, shape the chicken mixture into five patties (the patties will be soft, but should hold their shape as they cook).
3. Spray a nonstick pan with olive oil cooking spray and cook the patties for 4–5 minutes per side, until golden brown and cooked through. (Do this in two batches, if necessary.) Set aside and keep warm.

HERB-ROASTED BABY MARROW RIBBONS

1. Place the baby marrow ribbons on a baking sheet. Add the oil and seasonings and toss lightly to coat.
2. Roast in a preheated oven at 200°C for 10–15 minutes, or until just tender and starting to turn golden brown.

SERVES 5

PER SERVING

Energy (kJ) 1069	Protein 39.9	Carbohydrate 2.9	Fat 7.5	GI negligible	GL negligible

PAN-FRIED SPICY HAKE

WITH WILTED GARLICKY SPINACH

SPICE PASTE

• 1 tablespoon olive oil
• 1 large onion, chopped
• 2 cloves garlic, crushed
• 2 tablespoons tomato paste
• 1 teaspoon paprika
• 1 teaspoon ground cumin
• ¹⁄₂ teaspoon ground coriander
• ¹⁄₄ teaspoon ground cinnamon
• ¹⁄₄ teaspoon caraway seeds
• 2-cm piece of fresh ginger, peeled and grated
• Finely grated zest of 1 ClemenGold™ mandarin

HAKE

• 4 fresh hake fillets, with skin (± 500 g total)
• Olive oil for coating and cooking
• Salt and black pepper to taste
• 4 tablespoons spice paste
• Olive oil cooking spray
• 350 g baby spinach, washed and drained
• 1 clove garlic, crushed

SPICE PASTE

1. Heat the olive oil in a small heavy-based pan. Add the onion and garlic and cook on a low heat until translucent.
2. Add the remainder of the paste ingredients and cook for a further 2–3 minutes to develop the flavours.
3. Place the mixture in a blender or food processor. Add the grated ginger and zest and blitz to form a smooth paste. Set aside.

SPICY HAKE WITH WILTED SPINACH

1. Drizzle olive oil over both sides of each hake fillet, season with salt and pepper, and rub 1 tablespoon of spice paste over both sides.
2. Heat 1 tablespoon of olive oil in a nonstick pan. Cook the hake, skin-side down, for 3 minutes, then turn and cook the other side for a further 3 minutes. Keep warm.
3. Spray a second pan with olive oil cooking spray and preheat. Add the spinach and garlic and stir-fry for 1–2 minutes, until the spinach is just wilted. Serve straight away.

SERVES 4

FREEZE LEFTOVER SPICE PASTE IN AN AIRTIGHT CONTAINER. CLEMENGOLDTM MANDARINS ARE SEASONAL. IF YOU CAN’T FIND THEM, USE ANY ORANGE CITRUS (NAVEL ORANGE, NAARTJIE, SATSUMA, ETC.). YOU NEED 2–3 TABLESPOONS OF ZEST.

PER SERVING

Energy (kJ) 1077	Protein 28.3	Carbohydrate 8.3	Fat 8.6	GI negligible	GL negligible

RATATOUILLE ROAST SHIN

This rich meaty, veggie-laden stew is just the thing for a cold winter’s night. Shin is a lean cut, making this a perfect choice if you want to manage your fat intake.

• 2 teaspoons canola oil
• 4 celery sticks, sliced into thick chunks
• 2 medium carrots, sliced into thick chunks
• 1 medium onion, chopped
• 4 baby brinjals, sliced and then halved
• 2 leeks, finely sliced
• 3 cloves garlic, crushed
• Black pepper to taste
• 1 kg meaty beef shin
• 2 tomatoes, chopped
• 4 sprigs rosemary (each ± 8 cm long)
• 8 sprigs thyme
• 7 sage leaves
• 1 cup red wine
• 1 cup reduced-salt chicken stock, preferably home-made

1. Heat the canola oil in a large ovenproof saucepan or casserole. Add the celery, carrots, onion, brinjals, leeks and garlic. Season with black pepper and sauté until the vegetables are soft. Remove from the pan and set aside.
2. In the same dish, sear the meat until well browned on both sides (add a little more oil if necessary).
3. Return the cooked vegetables to the pan and add the tomatoes and fresh herbs (tuck the herbs around the meat).
4. Add the wine and the stock.
5. Cover the pan with a lid or a layer of heavy foil. Place in a preheated oven at 180°C for 90 minutes, turning the meat every 30 minutes to ensure it cooks evenly. Remove the lid and cook, uncovered for a further 45 minutes, or until the meat is tender.

SERVES 3

PER SERVING

Energy (kJ) 16.8	Protein 48.7	Carbohydrate 16.0	Fat 5.9	GI negligible	GL negligible

BRAAIED WHOLE YELLOWTAIL

WITH CHARRED PEPPERS AND ASPARAGUS

If you can’t get yellowtail, ask your fishmonger for any whole fish suitable for braaiing.

• ³⁄₄ tablespoon pink Himalayan or coarse sea salt
• 2 teaspoons mixed whole peppercorns
• 1 teaspoon dried dill
• 1 teaspoon dried basil
• 1 teaspoon garlic flakes
• 1.2 kg whole yellowtail, ready to cook
• 1 lemon, thinly sliced
• 1–2 tablespoons fresh chives, roughly chopped
• 2 tablespoons flat-leaf parsley, roughly chopped
• 6 whole cloves garlic, halved lengthways
• 2 red peppers, halved, seeded and ribs removed
• 2 yellow peppers, halved, seeded and ribs removed
• 20 medium asparagus spears

1. Grind the salt, peppercorns, dill, basil and garlic flakes in a spice grinder, or crush them together in a mortar and pestle.
2. Season the fish with the spice mix, rubbing it on both sides of the skin, as well as the insides.
3. Open the fish and place lemon slices on one side.
4. Spread the chives and parsley on top of the lemon slices.
5. Scatter the garlic on top of the herbs and close the fish.
6. Place the fish in a fish braai grid or hinged grid.
7. Braai the fish over hot coals for about 10 minutes on each side, turning once.
8. At the same time, place the peppers on the grid and braai for 20 minutes, turning every 2–3 minutes until charred on both sides.
9. Add the asparagus spears about halfway through; they should take 8–10 minutes to cook.

SERVES 4–5

PER SERVING

Energy (kJ) 1260	Protein 55.6	Carbohydrate 6.3	Fat 3.4	GI negligible	GL negligible