Ingredients

• 350 g lean rump steak; trimmed, sliced thinly
• 500 g broccoli; cut into florets
• 3 garlic cloves; crushed
• 2 teaspoons orange zest; freshly grated
• 2 tablespoons reduced-salt soy sauce
• 1 tablespoon oyster sauce
• 1 tablespoon rice vinegar
• 1 teaspoon chilli sauce, or to taste
• 1 tablespoon canola oil
• 1 tablespoon ginger; freshly grated
• 1 medium onion; sliced
• 1 capsicum (red or yellow, sweet pepper); cut into thin slices
• ½ cup orange juice; freshly squeezed
• 1½ teaspoons cornflour
• basmati rice or brown rice, to serve

Methods

1. In a small bowl, whisk together orange juice, soy sauce, oyster sauce, vinegar, chilli sauce and cornflour; set aside.
2. Heat 1 teaspoon of the canola oil in a large non-stick wok or frying pan over high heat
3. Add half of the steak and cook, without stirring or turning, until browned on the underside, about 1 minute
4. Stir and turn the slices, then cook just until browned on the other side, about 30 seconds
5. Transfer to a plate
6. Add another 1 teaspoon canola oil, repeat with the remaining steak and transfer to the plate.
7. Add remaining oil to the frying pan, then add ginger, orange zest and garlic and stir-fry until fragrant, 10 to 20 seconds
8. Add onion and stir-fry for 1 minute
9. Add the broccoli and capsicum and stir-fry for 30 seconds
10. Add ¼ cup water, cover, and cook just until crisp-tender, about 1½ minutes
11. Push vegetables to the outside of the pan. Stir the reserved sauce, pour into the centre of the pan and cook, stirring, until glossy and thickened, about 1 minute
12. Stir vegetables into the sauce, return steak to the wok and turn to coat
13. Serve with rice.

Ingredients

• 300 g lean minced pork
• 2 small green apples; cored and grated
• 75 g fresh wholemeal breadcrumbs
• 25 g fresh ginger; peeled and finely chopped
• 8 lettuce leaves; halved
• 4 soft white bread rolls; split
• 4 spring onions; very finely chopped
• ½ Japanese cucumber; thinly sliced
• 1 garlic clove; crushed
• 1 tablespoon sweet chilli sauce
• 1 teaspoon dried thyme
• pinch of cayenne pepper

Methods

1. Add minced pork, apples, breadcrumbs, spring onions, garlic, ginger, thyme and cayenne pepper in a large bowl
2. Mix and squeeze together
3. Shape the mixture into four balls, then press into flat patties about 10 cm in diameter and 1.5 cm thick
4. Preheat the grill to medium and set the shelf on the lowest position
5. Place the patties on a sheet of foil on the grill tray or on preheated barbecue plate
6. Grill for about 15 minutes, turning once, until golden brown and cooked through
7. Divide the lettuce leaves and cucumber slices among the bun bases
8. Place the patties on top, then spread with chilli sauce
9. Cover with the bun tops and serve immediately

Tips

• The pork patties can be shaped up to a day in advance and chilled until required
• Remove from the refrigerator 10 minutes before you want to cook them
• Raw patties can also be frozen

Sweet Chilli Sauce Ingredients

• 1 red chilli; thinly sliced and diced
• 2 teaspoons arrowroot
• ? cup (about 80 ml) lime juice
• 2 tablespoons rice vinegar
• 1 tablespoon soft brown sugar
• 2 teaspoons fish sauce

Preparing Sweet Chilli Sauce

1. Put chilli in a small saucepan
2. Stir slowly lime juice, rice vinegar, brown sugar and fish sauce to blend
3. Put the saucepan over a high heat and bring to the boil
4. Stirring until thickened
5. Remove from the heat and leave to cool

Ingredients

• ¼ cup extra virgin olive oil
• ¼ cup white balsamic dressing
• ½ cup mint leaves; finely diced
• 1 spring onion; finely sliced
• 1 green oak leaf lettuce; leaves separated, washed
• 1 lebanese cucumber; sliced
• 1 avocado; diced
• 4 radishes; sliced
• 250g sugar snap peas; blanched
• 750g cooked prawns; peeled

Methods

1. Arrange lettuce leaves on a large platter
2. Top with sugar snap peas, cucumber, avocado, radish and prawns
3. Garnish with mint and green onion
4. Combine olive oil and white balsamic dressing in a bowl
5. Season with sea salt and freshly ground pepper
6. Drizzle over salad just before serving

Ingredients

• ½ cup (or about 100 g) red lentils
• 2 cups (or 500 ml) boiling water
• 2 large carrots; peeled, cut into large slices
• 1 large head broccoli; cut into florets
• 1 kg kumara; peeled, cut into large slices
• 1 red onion; chopped
• 1 tablespoon olive oil
• 1 spring onion; diced
• ½ cup low-fat natural yogurt; to serve

Methods

1. Soak lentils with boiling hot water in a large jug and set aside
2. Heat olive oil in a large saucepan on medium heat
3. Add in chopped onion to cook for 2 minutes or until soft
4. Add lentils and soaking water, carrot, kumara, broccoli, 6 cups water and bring to boil
5. Reduce heat to low and simmer for 30 minutes, until vegetables are tender
6. Set a side to cool slightly and blend until smooth
7. Season to taste, topped with low-fat natural yogurt and spring onion and serve

Ingredients

• 8 Slices whole-grain bread
• 2 tablespoons bottled horseradish cream
• 250g lean roast beef; thinly sliced
• 100g beetroot; peeled and grated
• 50g snowpea sprouts;
• pinch of cracked black pepper; to taste

Methods

1. Spread 4 slices of bread with horseradish cream
2. Top with the shaved beef, grated beetroot and snowpea sprouts
3. Sprinkle with cracked black pepper
4. Cover with remaining bread slices, cut and serve

Ingredients

• 2 garlic cloves; crushed
• 2 tablespoons curry paste
• 1½ cups low-fat yoghurt
• 1 tablespoon vegetable oil
• 1 large red onion; finely chopped
• 1 large chicken. Removed skin; Cut or Chop the meat to roughly 5cmx8cm size
• 1 bunch spinach; leaves roughly chopped steamed
• ½ cup cold water
• ½ cup flaked almonds

Methods

1. Heat a small, non-stick frying pan over medium heat
2. Toasted flaked almonds for 3 to 5 minutes by shaking pan gently
3. Remove to a plate
4. Heat oil in a large saucepan over medium-high heat
5. Add onion and garlic
6. Stir cook for 3 to 4 minutes or until soft
7. Add curry paste and cook for 1 to 2 minutes or until aromatic
8. Add low-fat yoghurt and ½ cup cold water and stir until well combined
9. Add chicken, stir cook and bring to a gentle boil
10. Reduce heat to low. Simmer, uncovered, stirring occasionally, for 4 minutes
11. Add spinach. Cover and cook for 1 to 2 minutes or until spinach has wilted
12. Spoon curry over rice
13. Top with toasted almonds and serve

Ingredients for Ricotta Filling

• 2 tablespoons dark chocolate bits
• 2 teaspoons plain white flour
• 2 teaspoons coffee-flavoured liqueur
• ¼ cup low-fat yogurt
• ¼ cup caster sugar
• 150g low-fat ricotta
• 1 egg
• 1 egg yolk

Ingredients for Dough

• 2 tablespoons caster sugar
• 2 tablespoons low-fat dairy-free spread
• 2 teaspoons cocoa powder
• 2 teaspoons water
• ¼ cup white self-raising flour
• ¼ cup wholemeal self-raising flour
• 1 egg yolk

Dough

1. Add caster sugar, sifted cocoa powder, sifted flours and low-fat dairy-free spread into a processor
2. Start the processor to mix mixture until crumbly
3. Add the water and egg yolk and continue to process until ingredients are just cling together
4. Knead the dough gently on lightly floured surface until smooth
5. Cover with cling wrap and refrigerate for about 30 minutes

Ricotta Filling

1. Using a electric mixer to beat low-fat ricotta, egg, egg yolk, low-fat yogurt, caster sugar and plain white flour in medium bowl until smooth
2. Stir in chocolate bits and liqueur

Methods

1. Preheat oven to 200°C (180°C fan-forced)
2. Grease 18cm round loose-based flan tin
3. Remove dough from refrigerator and press dough into tin
4. Cover with baking paper large enough to extend 5cm over edge
5. Fill in with dried beans or rice on the oven tray and bake for 10 minutes
6. Remove beans and paper and bake a further 5 minutes or until pastry is browned lightly; set aside to cool
7. Reduce oven temperature to 180°C (160°C fan-forced)
8. Pour ricotta filling into pastry case
9. Bake for about 20 minutes, uncovered
10. Set aside to cool and keep in refrigerate until it is firm

Ingredients

• 400 g pork fillets; trimmed of all excess fat
• 250 g medium Chinese egg noodles
• 300 g snow peas or sugar snap peas
• 125 ml homemade vegetable stock
• 1 tablespoon canola oil
• 1 large onion; finely chopped
• 1 large garlic clove; crushed
• 1 tablespoon five-spice powder
• 2 red (yellow or orange) capsicums; seeded and thinly sliced
• salt and pepper; to taste
• fresh coriander leaves; to garnish

Methods

1. Cut each of the pork fillets across into 5 mm x 5 mm slices and strips. Cover and set aside
2. Cook the noodles in a saucepan of boiling water for 4 minutes, or cook or soak them according to the packet instructions. Drain well and set aside
3. While the noodles are cooking, heat a wok or a large heavy-based frying pan until hot
4. Add the oil and swirl to coat the wok, then add the onion and garlic and stir-fry for 1 minute
5. Add the five-spice powder and stir-fry for another minute
6. Add the pork strips to the wok and stir-fry for 3 minutes
7. Add the snow peas or sugar snap peas and the capsicums and stir-fry for a further 2 minutes
8. Pour in the stock, stir well and bring to the boil
9. Add the noodles to the wok and stir and toss for 2–3 minutes or until all the ingredients are well combined
10. Season to taste and serve immediately, sprinkled with coriander leaves

Ingredients

• 500 g pumpkin; peeled, seeded, cut into 2cm pieces
• 400 g can diced tomatoes
• 400 g can chickpeas; drained, rinsed
• 400 g can cannellini beans; drained, rinsed
• 300 g green beans; trimmed, blanched
• 1 onion; finely chopped
• 1 slice wholegrain bread; diced
• 1 garlic clove; finely chopped
• 1 tablespoon olive oil
• 1 tablespoon blanched almonds
• 1 teaspoon ground paprika
• 2 tablespoons finely chopped parsley leaves
• 2 teaspoons ground cumin

Methods

1. Heat a large saucepan with cooking oil on medium
2. Cook onion for 5 minutes, stirring, until golden
3. Stir in cumin and paprika and cook for 30 seconds, until fragrant
4. Add pumpkin, tomato and chickpeas with 1 cup water and season to taste
5. Cook, covered, for 10 minutes, until pumpkin is tender
6. Heat oil in a small frying pan on low
7. Fry bread, garlic and almonds for 2 minutes, until golden
8. Blend in a food processor until mixture resembles breadcrumbs
9. Stir through parsley
10. Add cannellini and green beans to pumpkin mixture and toss gently until heated through
11. Serve sprinkled with crumb mixture

Ingredients

• 400 g fresh baby portabella mushrooms
• 1 cup marsala wine (or sweet red dessert wine)
• ½ cup fresh parsley; minced
• 6 slices of cheese wedges
• 8 nos eggs; beaten

Methods

1. Use a damp paper towel to wipe mushrooms clean of debris
2. Cut each one into 4-5 vertical slices
3. Thoroughly coat a large skillet with vegetable spray and warm over medium heat for 1 minute
4. Add the mushrooms and continue to cook for 6 minutes
5. Stir frequently to cook evenly. Lower the heat if needed
6. Stir in the parsley and simmer for 1 minute
7. Remove skillet from heat
8. In a small sauce pan, drop the cheese wedges, pressing down with the back of a fork to squash them
9. Add in the marsala and stir with a wooden spoon to mix
10. Cook the sauce over medium-high heat for 5 minutes, stirring constantly
11. Add sauce to the mushrooms and keep covered while the pasta is cooking
12. Cook the pasta according to package directions
13. Be careful not to overcook. This pasta will only require 4-5 minutes once them come to a boil
14. Drain and pour pasta over mushroom sauce and serve immediately (fresh egg noodles absorb liquids quickly)
15. Grated parmiggiano reggiano cheese may be added as desired