LOW CAL

The latest cookbook,

Hearty mains under 500 calories per serve
Low Cal, from Australia’s
favourite food and lifestyle
website taste.com.au, is
packed full of hearty, healthy
low-calorie mains that will
keep your diet balanced and
your family satisfied. Each
recipe features easy-to-read,
per serve nutritional info.

Each beautifully illustrated

taste.com.au book is filled
with hand-picked, favourite
recipes, along with expert
hints, tricks and helpful advice
to make cooking more fun
and exciting. And our ‘tried
and tested’ guarantee means
you can be sure of perfect
results every time.

Plus, you’ll find …

• reviews and user tips from
taste.com.au members
• bonus new recipes
• handy index on back flap

Australia’s
TOP-RATED
RECIPE
COLLECTIONS
Cover Recipe: Polenta-crusted quiche
with asparagus & parmesan, p16
Recipe: Chrissy Freer
Photography: Al Richardson
Styling: Bhavani Konings
Food Prep: Cynthia Black

YOUR ALL-TIME FAVOURITES COOKBOOK

LOW CAL
 LOW CAL
Hearty mains under 500 calories per serve
welcome
“If there’s one thing I’ve seen grow
more than any other food or dish over the past few
years, it would be our desire for and focus on health
and creating meals that are nutritionally balanced.
We’re gravitating to superfood ingredients such as kale,
quinoa, chia, legumes and sprouts, and as a result,
these foods are becoming increasingly easier to pick up
in supermarkets. After a day working in the test kitchen,
for me and my family, these dinners are winners. They’re
quick and easy to prepare, filled with fresh and nutritious
ingredients and, though they can happily satisfy a family
of four, they’re all light on the calories – every recipe
comes in under 500 cals per serve! This Low Cal book is
set to take centre stage in my kitchen as the go-to for
busy weeknight meals, and I’m sure it will in yours, too.

Food Director

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low-cal favourites taste 5

low cal
contents
hearty veg 8
meaty mains 38
seafood stunners 72

——————

low-cal favourites taste 7

hearty veg
Low-cal vegie burger? Golden cheesy asparagus
quiche? Get out of here! Seriously though, that’s just
scratching the surface of the hearty and healthy
vegatarian meals for every night of the week.
 hearty veg
spiced roast veg & chickpea salad
serves 4 | prep 20 mins | cooking 25 mins
1 ⁄2tsp garam masala
1 ⁄2tsp ground cumin
2 bunches baby carrots,
trimmed, peeled
1 red capsicum, deseeded, sliced
1 head (about 350g) broccoli,
trimmed, cut into florets
400g can chickpeas, rinsed, drained
130ml (1 ⁄ 2 cup) natural yoghurt
1 jalapeño chilli, deseeded, finely chopped
2 tbs chopped fresh coriander leaves
1 tbs lemon juice
1 tbs warm water
75g baby spinach leaves
1 Preheat oven to 200°C/180°C fan
forced. Line 2 baking trays with baking
paper. Combine garam masala and
“ the list, this dish is brimming with superfood
——————
10 taste low-cal favourites
cumin in a small bowl. Place carrots
and capsicum on 1 prepared tray. Place
broccoli and chickpeas on second tray.
Sprinkle the vegetables and chickpeas
evenly with the spice mixture. Spray with top tip
olive oil. Roast the carrots and capsicum This can be made 1 day
for 25 minutes or until golden and tender. ahead up to the end of
Roast the broccoli and chickpeas for Step 2. Cover jalapeño
12 minutes or until golden and tender. yoghurt and vegetables
2 Meanwhile, combine yoghurt, chilli, and store in fridge.
coriander, lemon juice and water in a bowl.
3 Place roasted vegetables, chickpeas
and spinach in a large bowl and gently
toss to combine. Divide among serving
plates and drizzle with jalapeño yoghurt.
PER SERVE • 11g protein • 4g fat
(1g saturated fat) • 17g carb
• 10g dietary fibre • 168 Cals (704kJ)
With broccoli, chickpeas, yoghurt and chilli on
goodness and spicy flavour.” Michelle Southan

roasted pumpkin & mushroom lasagne
serves 4 | prep 25 mins | cooking 1 hour
1.25kg Queensland Blue pumpkin, peeled,
deseeded, cut into 2cm pieces
2 tsp extra virgin olive oil
1 red onion, finely chopped
500g button mushrooms, sliced
2 garlic cloves, crushed
1 tbs no-added-salt tomato paste
400g can diced tomatoes
100g chargrilled capsicum, drained,
finely chopped
60ml (1 ⁄4 cup) water
240g (1 cup) fresh ricotta (see tip)
1 egg
60ml (1 ⁄4 cup) milk
25g (1 ⁄ 3 cup) finely grated parmesan
3 large zucchini, trimmed
80g baby spinach leaves
1 Preheat the oven to 180°C/160°C fan
forced. Line a baking tray with baking
paper. Place pumpkin in a single layer
on prepared tray. Spray with olive oil.
Roast for 30 minutes or until pumpkin is
golden and tender. Transfer to a bowl.
Roughly mash with a fork.
2 Meanwhile, heat the oil in a large
saucepan over medium heat. Cook
the onion, stirring occasionally, for
hearty veg
5 minutes or until soft. Add mushroom
and cook for 3-4 minutes or until browned.
Add the garlic and cook, stirring, for
30 seconds or until aromatic. Stir in the
tomato paste. Cook for 1 minute. Add
top tips
Using pumpkin instead
the tomato, capsicum and water. Simmer
of pasta sheets makes this
for 10 minutes or until thick.
lasagne gluten-free. Make
3 Spray a 2L (8 cup) ovenproof dish with
sure you use a lovely fresh
olive oil. Combine the ricotta, egg, milk
ricotta from the deli.
and half the parmesan in a bowl. Whisk
until smooth. Cut long slices from the
zucchini using a vegetable peeler,
discarding the centre core.
4 To assemble, place a third of the zucchini
slices, slightly overlapping, in base of the
prepared dish. Top with half the pumpkin,
half the spinach and half the mushroom
mixture. Repeat the layers of zucchini,
pumpkin, spinach and mushroom mixture.
Finish with a layer of zucchini. Spread
evenly with ricotta mixture and sprinkle
with the remaining parmesan.
5 Bake for 25 minutes or until the top
is golden and bubbling. Set aside for
5 minutes to rest before serving.
PER SERVE • 18g protein • 11g fat
(5g saturated fat) • 29g carb
• 11g dietary fibre • 310 Cals (1304kJ)
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low-cal favourites taste 13
 hearty veg
freekeh & roast cauliflower salad
serves 4 | prep 15 mins | cooking 25 mins
1 ⁄2 large head cauliflower, cut into florets
1 red onion, cut into wedges
2 tbs extra virgin olive oil
120g (2 ⁄ 3 cup) freekeh, rinsed
625ml (2 1 ⁄ 2 cups) water
2 ⁄ 3 cup fresh continental parsley
leaves, chopped
85g (1 ⁄ 2 cup) Sicilian green olives
1 lemon, zested, juiced
2 tbs currants
20g (1 ⁄ 4 cup) shaved parmesan
1 Preheat the oven to 200°C/180°C fan
forced. Line a large baking tray with
baking paper. Place the cauliflower and
onion on prepared tray. Drizzle with 1 tbs
of the oil. Season. Toss to combine. Roast,
“ and taste of freekeh and it’s a great twist with
——————
14 taste low-cal favourites
stirring halfway through cooking time,
for 25 minutes or until golden and tender.
2 Meanwhile, place freekeh and water in
a small saucepan and bring to the boil
over high heat. Reduce the heat to low.
top tips
Find freekeh in the health
Simmer, covered, stirring occasionally, for
food aisle of supermarkets.
20 minutes or until tender. Drain. Refresh
Use in tabouli instead of
under cold running water. Drain well.
cracked wheat, include in the
3 Transfer freekeh to a bowl. Add the stuffing for roasts, or add
cauliflower mixture, parsley and olives.
to soups in place of
Combine zest, juice, currants and
pearl barley.
remaining oil in a bowl. Pour over freekeh
mixture. Toss to combine. Divide among
plates. Sprinkle with parmesan.
PER SERVE • 9g protein • 16g fat
(3g saturated fat) • 30g carb
• 11g dietary fibre • 307 Cals (1289kJ)
Really nice vegetarian dish. Love the texture
the Sicilian olives and parmesan.” GothePs
 hearty veg
lentil, pumpkin & cashew curry with roti
serves 4 | prep 20 mins | cooking 30 mins
2 tsp olive oil
1 large red onion, finely chopped
2 garlic cloves, crushed
2 tsp finely grated fresh ginger
2 tsp mustard seeds
1 ⁄ 2 tsp ground turmeric
1 tsp cumin seeds
700g Kent pumpkin, peeled,
deseeded, cut into 2cm cubes
210g (1 cup) red lentils, rinsed, drained
400g can diced tomatoes
250ml (1 cup) salt-reduced
vegetable stock
250ml (1 cup) water
150g green beans, trimmed, sliced
1 zucchini, halved, thickly sliced
45g (1 ⁄4 cup) cashews, coarsely chopped
90g (1 ⁄ 3 cup) natural yoghurt
Baby coriander leaves, to serve
2 roti, warmed, halved
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16 taste low-cal favourites
1 Heat the oil in a saucepan over
medium-low heat. Cook onion, stirring
occasionally, for 5 minutes or until soft.
Add the garlic, ginger, mustard, turmeric
and cumin. Cook, stirring, for 1-2 minutes
or until aromatic. Add pumpkin. Cook,
stirring, for 1 minute to coat.
2 Add lentils, tomato, stock and water.
Bring to the boil. Reduce heat to low.
Simmer, partially covered, for 15 minutes
or until pumpkin is just tender. Add the
beans, zucchini and cashew. Simmer
for 5 minutes or until the beans and
zucchini are tender crisp.
3 Season with pepper. Top with the
yoghurt and sprinkle with coriander.
Serve with the warmed roti.
PER SERVE • 23g protein • 10g fat
(2g saturated fat) • 53g carb
• 17g dietary fibre • 416 Cals (1748kJ)
polenta-crusted
quiche with asparagus
& parmesan
serves 6 | prep 20 mins | cooking 1 hour
2 tsp extra virgin olive oil
1 leek, white part only, thinly sliced
2 garlic cloves, crushed
2 bunches asparagus, trimmed
120g (3 ⁄4 cup) frozen green peas
6 eggs
120g (1 ⁄ 2 cup) reduced-fat ricotta
60ml (1 ⁄4 cup) reduced-fat milk
1 tbs chopped fresh chives
1 tbs chopped fresh continental parsley
2 tbs finely grated parmesan
Baby herbs, to serve (optional)
polenta crust
500ml (2 cups) salt-reduced vegetable stock
145g (3 ⁄4 cup) polenta
20g (1 ⁄4 cup) finely grated parmesan
1 Preheat oven to 180°C/160°C fan forced.
Lightly grease a 4cm-deep, 24cm diameter
(base measurement) fluted tart tin with
removable base. Place on a baking tray.
2 For crust, place stock in a saucepan and
bring to boil over high heat. Reduce heat to
low. Gradually add polenta in a thin, steady
stream, whisking constantly until combined.
Cook, stirring, for 4-5 minutes or until thick
and coming away from side of pan. Remove
from heat. Stir in the parmesan. Season.
3 Spoon polenta into prepared tin. Working
quickly, use the back of a spoon to spread
mixture to cover base and side. Use fingers
to press firmly, creating a 5mm-1cm thick
crust. Bake for 20 minutes or until golden.
4 Meanwhile, heat oil in a frying pan over
low heat. Add leek. Cook, stirring, for 7-8
minutes, or until slightly caramelised. Add
garlic. Cook, stirring, for 1 minute. Set aside.
5 Place asparagus and peas in a steamer
basket over a saucepan of simmering water.
Cover. Steam for 1-2 minutes or until tender
crisp. Refresh under cold running water.
Drain. Sprinkle tart shell with leek and
peas. Arrange asparagus on top.
6 Whisk eggs, ricotta, milk, chives, parsley
and half the parmesan in a bowl. Pour over
vegetables. Sprinkle with the remaining
parmesan. Bake for 30-35 minutes or until
set. Sprinkle with baby herbs, if using.
PER SERVE • 25g protein • 15g fat (6g saturated
fat) • 32g carb • 6g dietary fibre • 373 Cals (1561kJ)
“
This golden, cheesy, polenta-crusted quiche makes a hearty and
delicious meat-free main. Serve with a leafy green salad and enjoy
the leftovers for lunch the next day.” Michelle Southan
 oven

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18 taste slow cook favourites


barley & raw veg power salad
serves 4 | prep 10 mins | cooking 35 mins
150g (2 ⁄ 3 cup) pearl barley
2 oranges, peeled
1 lemon, rind finely grated, juiced
1 tbs extra virgin olive oil
2 tsp maple syrup
250g cauliflower florets
1 small zucchini, finely chopped
2 celery sticks, thinly sliced
2 green shallots, thinly sliced
280g mixed carrots, peeled,
coarsely grated
50g (1 ⁄ 3 cup) dried cranberries
1 cup firmly packed combined fresh mint
and coriander leaves, chopped
2 tbs toasted pine nuts
200g pkt reduced-fat feta, quartered
Extra virgin olive oil, extra, to drizzle
Fresh mint and coriander leaves,
extra, to serve
1 Place barley in a saucepan. Cover with
cold water. Bring to the boil over high
heat. Reduce heat to medium. Simmer,
stirring occasionally, for 30-35 minutes
hearty veg
or until tender. Drain and refresh under
cold running water. Pat dry with paper
towel. Place in a bowl and set aside.
2 Holding each orange over a bowl to top tips
catch any juice, cut along either side of Use leftover pearl
the white membranes to remove orange barley to make risotto,
segments. Reserve juice and segments. stuffing for chicken and
Combine orange juice, lemon juice, oil vegetables. Or to make
and maple syrup in a bowl and season. lemon barley water, visit
3 Process cauliflower in a food processor taste.com.au/
until finely chopped. Add cauliflower and lemonbarley
zucchini to the juice mixture. Set aside
for 5 minutes to develop the flavours.
4 Add the orange segments, lemon
rind, celery, shallot, carrot, cranberries,
zucchini mixture and 3 ⁄4 cup of the herbs
to the barley. Season. Toss to combine.
5 Divide salad among serving bowls.
Sprinkle with pine nuts. Top with the feta
and remaining herbs. Drizzle with extra
oil and sprinkle with the extra herbs.
PER SERVE • 20g protein • 16g fat
(6g saturated fat) • 45g carb
• 12g dietary fibre • 426 Cals (1789kJ)
——————
low-cal favourites taste 19
 hearty veg
cranberry & pistachio-stuffed pumpkin
serves 8 | prep 30 mins (+ cooling time) | cooking 2 hours
230g (1 1 ⁄ 3 cups) Sunrice Mountain Blend
1 tbs extra virgin olive oil, plus
2 tsp, extra
1 large red onion, finely chopped
3 celery sticks, finely chopped
2 garlic cloves, crushed
2 large red apples, cored,
1 coarsely grated
400g can brown lentils, drained, rinsed
50g (1 ⁄ 3 cup) pistachios, coarsely chopped
75g (½ cup) sweetened dried
cranberries
1 ⁄4 cup chopped fresh continental parsley
1 (about 3-3.5kg) whole Kent pumpkin
2 bunches watercress, leaves picked
6 radishes, trimmed, thinly sliced
2 tbs balsamic vinegar
1 Cook the rice in a large saucepan of
boiling water following packet directions,
or until tender. Drain. Set aside to cool.
2 Meanwhile, heat the oil in a large
non-stick frying pan over medium heat.
Cook the onion and celery, stirring, for
——————
20 taste low-cal favourites
5 minutes or until softened. Add garlic.
Cook, stirring, for 1 minute. Add the
grated apple. Cook, stirring for 2 minutes.
Add the onion mixture, lentils, pistachio,
cranberries and parsley to the cooked top tip
rice and stir to combine. Finely trim the bottom
3 Preheat oven to 200°C/180°C fan forced. of the pumpkin before filling
Cut off top of pumpkin, leaving 4cm border. it with the rice mixture to
Reserve lid. Discard seeds and membrane. ensure it sits firmly on the
4 Spoon rice mixture into pumpkin cavity. baking tray.
Replace the lid. Spray a double layer of
foil with olive oil. Wrap pumpkin in foil to
enclose. Place on a baking tray and roast
for 1 hour 30 minutes. Peel foil from the
top of pumpkin. Roast for 20 minutes or
until the pumpkin is tender.
5 Meanwhile, thinly slice the remaining
apple. Combine the apple, watercress
and radish in a bowl. Drizzle with the extra
oil and vinegar. Serve the pumpkin with
the watercress salad.
PER SERVE • 11g protein • 8g fat
(1g saturated fat) • 64g carb •
15g dietary fibre • 394 Cals (1655kJ)
“
Good gourd! This impressive
vegetarian, gluten-free
dish serves 8, so it should
take centre stage at your
next dinner party.”
Michelle Southan
 hearty veg

sticky honey &

fennel seed roasted
vegetable tart
serves 4 | prep 15 mins | cooking 55 mins

4 small beetroot, peeled, cut into 1cm rounds

2 carrots, peeled, cut into 1cm rounds
1 large leek, cut into 1cm rounds
2 tbs extra virgin olive oil
2 tbs honey
2 tbs red wine vinegar
1 tsp wholegrain mustard
1 ⁄ 2 tsp fennel seeds

1 sheet butter puff pastry, partially thawed

40g smooth feta, crumbled
Baby herbs, to serve
Salad leaves, to serve

1 Preheat the oven to 200°C/180°C fan

couscous, haloumi & poached egg salad
serves 4 | prep 15 mins | cooking 5 mins
150g (3 ⁄4 cup) wholemeal
couscous
250ml (1 cup) boiling water
2 tbs extra virgin olive oil
2 bunches asparagus,
trimmed
1 tbs white vinegar
4 eggs
225g haloumi, sliced
2 green shallots,
thinly sliced
1 lemon, rind finely grated,
cut into wedges
Baby mint leaves, to serve
1 Place couscous in a heatproof bowl.
Pour over the boiling water and 2 tsp
of the oil. Cover. Stand for 5 minutes or
until absorbed. Fluff with a fork.
2 Meanwhile, place the asparagus in
a bowl. Cover with boiling water and
——————
stand for 2 minutes or until tender crisp.
Drain. Refresh under cold running water.
3 Bring a saucepan of water to the boil
over high heat. Add vinegar. Reduce heat
to low. Use a large spoon to stir water into
a whirlpool. Carefully crack the eggs into
whirlpool. Cook for 3 minutes for a soft
yolk or until cooked to your liking. Use a
slotted spoon to transfer eggs to a plate
lined with paper towel to drain.
4 Heat a chargrill on medium-high. Cook
the haloumi, turning, for 1 minute or until
charred. Place the couscous, asparagus,
haloumi, shallot and rind in a bowl. Toss
gently to combine. Divide among plates.
5 Top salad with an egg. Drizzle with
the remaining oil. Sprinkle with the mint.
Season. Serve with lemon wedges.
PER SERVE • 26g protein • 25g fat
(10g saturated fat) • 24g carb
• 7g dietary fibre • 434 Cals (1821kJ)
forced. Line 2 baking trays with baking
paper. Place beetroot on 1 prepared tray.
Place carrot and leek on second tray.
Drizzle both with oil. Season. Roast for
15 minutes or until the carrot and leek are
tender. Remove carrot and leek from oven.
Roast beetroot for a further 10 minutes or
until tender. Set aside for 5 minutes.
2 Meanwhile, place the honey, vinegar,
mustard and fennel in a saucepan. Season.
Cook over medium-low heat, stirring, for
1 minute or until honey dissolves. Simmer
for 6-7 minutes or until thickened. Pour
into a 21cm (base measurement) square
cake pan and spread over base.
3 Arrange the vegetables over the honey
mixture in the pan, tucking in tightly to fit.
Top with pastry, folding and tucking in
excess. Bake for 25-30 minutes or until
puffed and golden. Cool in the pan for
5 minutes. Turn onto plate. Sprinkle with
feta and herbs. Serve with salad leaves.
PER SERVE • 7g protein • 23g fat
(9g saturated fat) • 40g carb
• 6g dietary fibre • 401 Cals (1683kJ)

22 taste low-cal favourites

 hearty veg
beet & bean burger
serves 4 | prep 20 minutes | cooking 20 mins
1 1 ⁄ 2 tbs olive oil
1 small brown onion, finely chopped
1 carrot, peeled, coarsely grated
1 small beetroot, peeled, coarsely grated
2 tsp korma curry paste
750g can four bean mix, rinsed, drained
1 ⁄ 2 cup (loosely packed) fresh
coriander leaves
20g (1 ⁄4 cup) quinoa flakes,
plus 2 tbs extra
2 wholegrain or sourdough rolls,
split, toasted
80ml (1 ⁄ 3 cup) beetroot tzatziki
Baby spinach leaves
1 Lebanese cucumber, sliced into ribbons
Baby herbs, to serve
1 Heat 2 tsp of the oil in a non-stick
frying pan over medium heat. Add onion
and cook, stirring, for 5 minutes or until
softened. Add carrot and beetroot and
“
——————
24 taste low-cal favourites
cook for 2 minutes. Add the curry paste
and cook, stirring, for 1 minute or until
aromatic. Set aside to cool completely.
2 Process the bean mix and coriander in top tip
a food processor until coarsely chopped. Four bean mix is a perfect
Place the onion mixture, bean mixture combo of chickpeas, kidney
and quinoa in a large bowl. Use your beans, butter beans and
hands to mix until combined. Shape into baby lima beans in a can,
4 flat patties. Place the extra quinoa making it so easy to up your
on a plate. Press the patties into the intake of dietary fibre, plant
quinoa to lightly coat. protein and B vitamins.
3 Heat remaining oil in a large frying
pan over medium-high heat. Add patties
and cook for 3-4 minutes each side until
golden. Transfer to paper towel to drain.
4 To assemble, top the roll bases with
tzatziki, spinach, patties, cucumber and
herbs. Sandwich with the roll tops.
PER SERVE • 16g protein • 12g fat
(2g saturated fat) • 45g carb
• 14g dietary fibre • 377 Cals (1582kJ)
This protein-packed burger really is the
business. Serving the beet and bean pattie
on a wholegrain or sourdough bun helps to
keep the meal low GI.” Michelle Southan

honeyed sweet potato, almond & sprout salad
serves 4 | prep 15 mins | cooking 35 mins
1kg sweet potato, peeled, cut into
1cm-thick slices
1 tsp ground cumin
1 1 ⁄ 2 tbs honey
1 1 ⁄ 2 tbs apple cider vinegar
60ml (1 ⁄4 cup) orange juice
1 tsp olive oil
3 garlic cloves, thinly sliced
300g brussels sprouts, thinly sliced
1 ⁄ 2 small red cabbage, trimmed, shredded
1 tbs chopped fresh continental parsley
2 tbs flaked almonds, lightly toasted
60g Persian feta, crumbled
1 Preheat oven to 200°C/180°C fan
forced. Line a baking tray with baking
paper. Place potato in a single layer
on tray. Spray with olive oil. Sprinkle
with cumin. Roast, turning once, for
30-35 minutes or until tender.
“ meal that you can throw together with minimum
hearty veg
2 Meanwhile, place the honey, vinegar
and orange juice in a saucepan over
medium heat. Simmer for 3-4 minutes or
until reduced by half and slightly syrupy.
Set aside to cool slightly. top tip
3 Heat oil in a large wok or non-stick For a spicy kick, sprinkle
frying pan over high heat. Stir-fry garlic the sweet potato with
for 30 seconds or until aromatic. Stir-fry a pinch of ground chilli
brussels sprouts for 1 minute. Add the before putting in
cabbage and stir-fry for 2 minutes or the oven.
until the vegetables are tender crisp.
Remove from heat. Stir through parsley.
4 Divide the warm brussels sprout salad
among serving plates. Top with sweet
potato and sprinkle with the toasted
almonds. Crumble over feta and drizzle
with the warm honey dressing.
PER SERVE • 13g protein • 8g fat
(3g saturated fat) • 58g carb
• 12g dietary fibre • 380 Cals (1594kJ)
I love this salad. It’s an easy and nutritious
fuss. The honey dressing is a great balance of
sweet and tart.” Michelle Southan
——————
low-cal favourites taste 27
 hearty veg
roast mushrooms with spinach & ricotta
serves 4 | prep 15 mins | cooking 30 mins
8 large (750g) field or portabello
mushrooms, wiped clean
1 ⁄ 2 cup fresh continental parsley
leaves, lightly packed
2 tbs pepitas
1 tsp finely grated lemon rind
2 tbs finely grated parmesan
120g baby spinach leaves
125g (1 ⁄ 2 cup) fresh ricotta
150g chargrilled red capsicum, sliced
150g sugar snap peas, sliced (see tip)
400g can chickpeas, rinsed, drained
2 tsp balsamic vinegar
Shaved parmesan, to serve
Baby herbs, to serve (optional)
1 Preheat the oven to 200°C/180°C
fan forced. Line a baking tray with
baking paper. Place mushrooms on
“
——————
28 taste low-cal favourites
prepared tray. Spray lightly with olive
oil. Roast for 20-25 minutes or until
mushrooms are golden and tender.
2 Meanwhile, process parsley, pepitas,
lemon rind, grated parmesan and
top tip
Look for fresh young
40g spinach in a small food processor sugar snap peas for this
until finely chopped. Add the ricotta. delicious mushroom salad.
Process until well combined. Season. Trim the tops of the
3 Spread pesto over top of mushrooms. peas, if desired.
Roast for a further 5 minutes. Combine
the capsicum, peas, chickpeas and
remaining spinach in a bowl. Drizzle
with vinegar. Toss to combine.
4 Divide salad and mushrooms among
serving plates. Top with the shaved
parmesan and herbs, if using.
PER SERVE • 19g protein • 9g fat
(3g saturated fat) • 16g carb
• 8g dietary fibre • 238 Cals (997kJ)
Using ricotta instead of oil results in a
deliciously creamy pesto with less fat than
regular pesto, plus bonus calcium and protein.
Win, win!” Michelle Southan
“
The cashews in this warming curry add delightful texture and
crunch. Serving the curry on steamed quinoa rather than rice
helps to increase the protein.” Michelle Southan
 hearty veg

sweet potato,
broccoli, tofu &
cashew curry
serves 4 | prep 20 mins | cooking 35 mins

350g firm tofu, drained, cut into

1.5cm cubes
1 red onion, finely chopped
2 garlic cloves, crushed
2 tsp finely grated fresh ginger
2 tsp brown mustard seeds
2 tsp ground cumin
1 ⁄ 2 tsp ground turmeric

1 ⁄ 4 tsp dried chilli flakes

2 tbs no-added-salt tomato paste

375ml (1 1 ⁄ 2 cups) water
300g sweet potato, peeled, diced
150g green beans, trimmed, sliced
250g broccoli, trimmed, cut into florets
2 tbs roasted unsalted cashews,
finely chopped
70g (1 ⁄4 cup) natural yoghurt, plus
extra to serve (optional)
1 ⁄ 2 tsp brown sugar

Baby herbs, to serve

2 cups steamed quinoa, to serve
1 Heat a large saucepan over high
heat. Spray with olive oil. Cook tofu in
2 batches, turning, for 2-3 minutes or
until golden. Transfer to a plate.
2 Return pan to medium heat. Spray
with a little more oil. Cook onion, stirring
occasionally, for 5 minutes or until soft.
Add the garlic, ginger, mustard seeds,
cumin, turmeric and chilli flakes. Cook,
stirring for 1-2 minutes or until aromatic.
Add tomato paste. Cook, stirring, for
1 minute or until combined. Add water
and sweet potato. Bring to the boil.
pumpkin, ricotta & quinoa fritters
serves 4 | prep 10 mins | cooking 20 mins
300g peeled and chopped
butternut pumpkin
350g fresh ricotta, crumbled
35g (1 ⁄ 3 cup) quinoa flakes
25g (1 ⁄ 3 cup) finely grated parmesan
1 ⁄ 4 cup finely chopped fresh chives
1 egg, lightly whisked
1 lemon, rind finely grated
2 1 ⁄ 2 tbs extra virgin olive oil
3 ⁄ 4 cup fresh basil leaves
1 garlic clove, crushed
700g btl tomato passata
2 Add the ricotta, quinoa, parmesan,
chives, egg and rind to the pumpkin.
Season. Stir until combined.
3 Heat 2 tsp of the oil in a frying pan
over medium-high heat. Add basil and
garlic. Cook, stirring, for 30 seconds or
until aromatic. Stir in passata and sugar.
Simmer for 5 minutes or until thickened
slightly. Season. Set aside and keep warm.
4 Heat 1 tbs of the oil in a large non-stick
frying pan over medium heat. Spoon four
1 ⁄4 cupfuls of pumpkin mixture into pan,

Reduce heat to low. Cook, covered,
for 15 minutes or until potato is tender.
3 Add tofu, beans and broccoli to pan.
Simmer, covered, for a further 5 minutes
or until vegetables are just tender. Stir
through cashews, yoghurt and sugar.
Top with extra yoghurt, if using. Sprinkle
with herbs. Serve with quinoa.
PER SERVE • 22g protein • 13g fat
(2g saturated fat) • 33g carb
• 14g dietary fibre • 363 Cals (1525kJ)
1 ⁄ 2 tsp caster sugar
Baby spinach leaves, to serve
Small basil leaves, to serve
Finely grated parmesan, extra, to serve
1 Place the pumpkin in a heatproof
bowl. Microwave on High, covered, for
4-5 minutes or until tender. Transfer to
a sieve. Set aside to drain for 5 minutes.
Transfer the pumpkin to a large bowl
and mash until smooth.
spreading to 1cm thick. Cook for 2 minutes
or until golden brown. Use an egg lifter
to turn. Cook for a further 2 minutes or
until cooked through. Transfer to a plate.
Repeat with remaining oil and pumpkin
mixture to make 8 fritters. Serve with
tomato sauce. Sprinkle with spinach,
basil and extra parmesan.
PER SERVE • 15g protein • 23g fat
(9g saturated fat) • 15g carb
• 3g dietary fibre • 334 Cals (1401kJ)
——————

low-cal favourites taste 31

 hearty veg
silverbeet pies with filo chia topping
serves 4 | prep 10 mins | cooking 35 mins
2 tbs extra virgin olive oil
1 small brown onion, finely chopped
1 small carrot, peeled, finely chopped
2 tbs currants
1 garlic clove, crushed
1 bunch silverbeet, stems removed,
leaves thinly sliced
2 tbs plain flour
310ml (1 1 ⁄4 cups) reduced-fat milk
400g can brown lentils, rinsed, drained
50g reduced-fat feta, crumbled
1 lemon, rind finely grated, juiced
4 sheets filo pastry
1 tsp chia seeds
1 Preheat the oven to 190°C/170°C
fan forced. Heat 1 tbs of the oil in a
non-stick frying pan over medium-low
heat. Cook the onion and carrot, stirring,
for 3 minutes or until soft. Add currants
and garlic. Cook, stirring, for 2 minutes
or until aromatic. Add the silverbeet.
Cook, covered, stirring occasionally,
——————
32 taste low-cal favourites
for 4 minutes or just wilted. Increase
heat to medium-high. Cook, stirring,
for 2 minutes or until tender. Transfer
to a sieve to drain. Squeeze excess
moisture from silverbeet mixture.
2 Heat remaining oil in a saucepan
over medium-low heat. Add the flour
and cook, stirring, for 1 minute or until
foaming. Remove from heat. Slowly stir
in the milk until smooth. Stir over low
heat for 4 minutes or until thick. Add
silverbeet mixture, lentils, feta, lemon
rind and 2 tbs juice to milk mixture.
Season. Divide among 4 greased
250ml (1 cup) ovenproof dishes.
3 Gently scrunch each filo sheet and
arrange on top of the pies. Place on
a baking tray. Spray with olive oil.
Sprinkle with chia seeds and bake for
15-20 minutes or until golden and crisp.
PER SERVE • 14g protein • 13g fat
(3g saturated fat) • 29g carb
• 5g dietary fibre • 299 Cals (1255kJ)
hearty
cauliflower dahl
serves 4 | prep 10 mins | cooking 30 mins
200g chana dahl, washed
1 1 ⁄ 2 tbs ghee
1 tsp cumin seeds
1 tsp brown mustard seeds
12 fresh curry leaves
1 brown onion, finely chopped
4 garlic cloves, crushed
2 tsp finely grated fresh ginger
1 long fresh red chilli, thinly sliced
1 head cauliflower, cut into florets
2 tsp ground turmeric
1 tbs lemon juice
1 ⁄ 3 cup fresh coriander leaves,
coarsely chopped
Mango chutney, to serve
Low-fat Greek yoghurt, to serve (optional)
1 Place the dahl in a saucepan and
cover with warm water. Bring to the boil
over high heat. Reduce heat to medium
and cook, skimming the foam off the
surface and discarding, for 12 minutes
until dahl is just tender. Drain, reserving
1 1 ⁄ 2 cups of the cooking liquid.
2 Meanwhile, heat 1 tbs of ghee in a large
non-stick heavy-based frying pan over
medium-low heat. Stir in the cumin and
mustard seeds for 30 seconds or until
aromatic. Stir in curry leaves for 1 minute
or until aromatic. Add the onion. Cook,
stirring, for 2 minutes or until soft. Add the
garlic, ginger and chilli. Cook, stirring, for
1 minute or until aromatic. Add the
cauliflower and remaining ghee. Cook,
stirring, for 1 minute or until well combined.
Stir in turmeric for 1 minute until aromatic.
3 Add dahl and reserved water to pan.
Cook, covered, stirring occasionally, for
16 minutes or until cauliflower is tender.
Season well. Stir in lemon juice and
coriander. Serve with chutney and
yoghurt, if using.
PER SERVE • 17g protein • 8g fat
(4g saturated fat) • 33g carb
• 13g dietary fibre • 292 Cals (1226kJ)
 top tip
Freeze leftover curry leaves
in snaplock bags. Fry them
off, straight from the freezer,
with onion and garam
masala, then add to rice
dishes or scrambled eggs.

quinoa, tomato, asparagus & goat’s cheese tart
serves 8 | prep 20 mins | cooking 50 mins
190g (1 cup) quinoa, rinsed,
drained (see tip)
1 tsp salt-reduced Massel Vegetable
Stock Powder
500ml (2 cups) water
400g grape tomatoes
2 bunches asparagus, trimmed, halved
2 eggs
50g (1 ⁄ 2 cup) finely grated parmesan
150g soft goat’s cheese
150g low-fat ricotta
2 tbs chopped fresh continental
parsley
2 tbs chopped fresh chives
2 tsp finely grated lemon rind
Fresh basil leaves, to serve
Balsamic vinegar, to drizzle
1 Place quinoa in a small saucepan
with the stock powder and water. Stir
to combine and bring to the boil over
medium-high heat. Reduce heat to low.
Cover and simmer for 12 minutes or until
water is absorbed. Set aside to cool.
hearty veg
2 Preheat oven to 180°C/160°C fan forced.
Line a baking tray with baking paper.
Place the tomatoes and asparagus on
prepared tray. Spray with olive oil. Roast
for 8-10 minutes or until tender. Set aside. top tips
3 Place the cooled quinoa in a large Make sure you rinse
bowl. Add eggs and grated parmesan. the quinoa well before
Season and stir until well combined. cooking. Roasting the
4 Lightly spray a 26cm non-stick fluted tomatoes increases their
tart tin with a removable base with oil. natural sweetness.
Press quinoa mixture evenly and firmly
into the base and side of the tin to form
a thick crust. Place on a baking tray and
bake for 15 minutes or until light golden.
5 Combine goat’s cheese, ricotta, parsley,
chives and lemon rind in a bowl. Mix until
smooth. Spread over quinoa base. Top
with the roasted tomatoes and asparagus.
Roast for a further 5-10 minutes or until
warmed through. Sprinkle with basil and
lightly drizzle with balsamic vinegar.
PER SERVE • 13g protein • 10g fat
(5g saturated fat) • 18g carb
• 3g dietary fibre • 216 Cals (906kJ)
——————
low-cal favourites taste 35
 hearty veg
stir-fried barley with vegies & macadamias
serves 4 | prep 15 mins | cooking 35 mins
220g (1 cup) pearl barley
1 1 ⁄ 2 tsp macadamia oil
(or light-flavoured oil)
2 eggs, lightly whisked
1 red onion, thinly sliced
2 garlic cloves, crushed
2 tsp finely grated fresh ginger
1 long fresh red chilli, deseeded,
finely chopped
100g fresh shiitake mushroom,
wiped clean, thinly sliced
1 bunch asparagus, trimmed,
sliced
1 ⁄ 2 bunch (about 4 cups) trimmed
and sliced kale
1 tbs salt-reduced tamari
1 tbs mirin
2 tbs roasted unsalted macadamias,
chopped
Hot chilli sauce, to serve
(optional)
“ in everyone’s weeknight meal repertoire. It’s
——————
36 taste low-cal favourites
1 Cook the pearl barley in a saucepan
of boiling water for 20-25 minutes or
until al dente. Drain well.
2 Brush 1 ⁄ 2 tsp oil in a non-stick wok over
top tip
Half a cup of cooked kale
high heat. Add egg and swirl to coat base. provides all the recommended
Cook for 1 minute or until just set. Carefully daily intake of vitamin C and
remove omelette from the wok. Place on half your vitamin A. It’s also
a chopping board. Roll and thinly slice. rich in iron, calcium, and
3 Heat remaining oil in wok over high vitamin C, which enhances
heat. Stir-fry onion, garlic, ginger and chilli iron absorption.
for 2 minutes or until aromatic. Add the
mushrooms and stir-fry for 2 minutes or
until golden. Add asparagus and kale.
Stir-fry for 2 minutes or until tender crisp.
4 Add barley, tamari and mirin. Stir-fry for
3 minutes or until heated. Divide among
bowls. Top with omelette. Sprinkle with
macadamias. Serve with sauce, if using.
PER SERVE • 13g protein • 10g fat
(2g saturated fat) • 40g carb
• 12g dietary fibre • 333 Cals (1398kJ)
A power-packed stir-fry like this should be
the little additions such as the macadamias
and kale that make a good stir-fry great.”
Michelle Southan
meaty mains
These light and balanced meals pack a flavourful and
nutritional punch. Choose from family-friendly favourites
such as steak and chips or pizza (surprising, we know!),
or try one of our new superfood classics.
 meaty mains
seared steak with crispy kale & pumpkin salad
serves 4 | prep 15 mins | cooking 30 mins
1kg piece Kent pumpkin, unpeeled,
cut into wedges
1 red onion, halved, cut into wedges
100g kale leaves, torn
80ml (1 ⁄ 3 cup) extra virgin olive oil
1 1 ⁄ 2 tbs red wine vinegar
1 ⁄ 2 tsp Dijon mustard
1 ⁄ 2 small garlic clove, crushed
6 flat mushrooms, thickly sliced
2 (about 500g) porterhouse steaks,
fat trimmed
1 Preheat the oven to 200°C/180°C fan
forced. Line 2 baking trays with baking
paper. Place pumpkin and onion on
1 prepared tray, and kale on the second
tray. Drizzle each with 1 tbs oil. Season.
Roast pumpkin, turning, for 30 minutes
or until golden and tender. Add kale for
the last 15-20 minutes, or until crisp.
“ vegies are in the oven you can work on
——————
40 taste low-cal favourites
2 Meanwhile, whisk vinegar, mustard,
garlic and remaining oil together in
a bowl. Season. Place mushrooms
in a separate bowl and drizzle with
1 tablespoonful of dressing. Season. top tips
3 Preheat a barbecue or chargrill on Roasting kale until it’s
medium-high. Add the mushrooms and crisp creates tasty, moreish
cook, turning, for 5 minutes, or until chips. For a spicy twist,
charred and tender. Transfer to a plate add ½ tsp dried chilli
and set aside. Spray steaks with oil. flakes to the
Season. Cook, turning, for 3-4 minutes dressing.
for medium, or until cooked to your
liking. Set aside for 3 minutes to rest.
4 Thinly slice the steak. Arrange the
pumpkin, onion, mushroom, steak and
kale on serving plates. Drizzle with
the remaining dressing.
PER SERVE • 37g protein • 26g fat
(6g saturated fat) • 20g carb
• 8g dietary fibre • 472 Cals (1981kJ)
A great recipe! It’s easy because once the
your steaks. Highly recommend!” delco

udon noodle & peking duck soup bowl
serves 4 | prep & cooking 20 mins
1 pkt (about 372g) Luv-a-Duck Ready
Roasted Peking Duck Breasts
1L (4 cups) salt-reduced chicken stock
250ml (1 cup) water
4cm piece fresh ginger, peeled,
cut into matchsticks
2-3 tsp soy sauce, to taste
2 x 200g pkt Obento Udon Noodles
1 bunch baby buk choy, leaves & stems
separated, sliced
100g oyster mushrooms, torn
1 ⁄ 3 cup fresh coriander leaves
2 green shallots, thinly sliced
1 long fresh red chilli,
thinly sliced diagonally
1 tsp sesame oil
1 Preheat the oven to 180°C/160°C fan
forced and line a baking tray with baking
meaty mains
paper. Place the duck on prepared tray
and cook, following packet directions.
Rest for 5 minutes. Thinly slice.
2 Meanwhile, bring the stock, water, top tip
ginger and soy sauce to the boil over high Replace the duck with
heat. Add the noodles and cook, stirring, 400g chicken thigh fillets
for 1 minute. Add the buk choy stems and marinated in a little soy
mushrooms. Cook, stirring, for 1 minute and hoisin sauce. Pan fry,
or until tender crisp. Add the buk choy turning, for 12 minutes or
leaves, half the coriander, half the shallot until cooked through.
and half the chilli. Cook for 1 minute or
until the leaves are just wilted and the
noodles are tender.
3 Divide noodle mixture among bowls.
Drizzle with sesame oil. Top with duck and
remaining coriander, shallot and chilli.
PER SERVE • 26g protein • 15g fat
(4g saturated fat) • 27g carb
• 4g dietary fibre • 348 Cals (1463kJ)
——————
low-cal favourites taste 43
 meaty mains
black rice, tamari pork & roasted pumpkin salad
serves 4 | prep 15 mins | cooking 30 mins
190g (1 cup) black rice
1 tbs seasoned sushi vinegar
300g peeled butternut pumpkin,
cut into 1.5cm cubes
3 tsp sesame seeds
2 tsp peanut oil
400g pork fillet, trimmed
1 1 ⁄ 2 tbs salt-reduced tamari
1 tbs mirin
1 red onion, cut into thin wedges
3 garlic cloves, thinly sliced
1 long red chilli, thinly sliced
75g baby spinach leaves
2 green shallots, thinly
sliced diagonally
1 Preheat the oven to 200°C/180°C fan
forced. Line two baking trays with baking
paper. Cook the rice in a large saucepan
of boiling water for 25-30 minutes or until
al dente. Drain well. Return to saucepan.
Stir in sushi vinegar. Keep warm.
2 Meanwhile, place pumpkin on one of
the prepared trays. Spray with olive oil.
“ and tender and tastes amazing with the golden
——————
44 taste low-cal favourites
Sprinkle with 2 tsp sesame seeds. Roast
for 25 minutes or until golden and tender.
3 Heat 1 tsp oil in a non-stick frying pan
over high heat. Cook the pork, turning,
top tip
for 5 minutes or until brown. Transfer to
the second tray. Drizzle with 2 tsp tamari Tamari is a wheat-free soy
and 1 tsp mirin. Roast for 10-12 minutes sauce. If you’re buying it for
or until just cooked through. Set aside gluten-free cooking, always
for 5 minutes to rest. Slice the pork. check the label to make sure
4 Return the pan to high heat. Add the it doesn’t contain any
remaining oil and onion. Cook, stirring, wheat products.
for 2 minutes or until golden. Add garlic
and chilli. Cook, stirring, for 30 seconds.
Add the remaining tamari and mirin.
Cook, stirring, for 30 seconds.
5 Place rice, pumpkin, onion mixture,
spinach and half the shallot in a large
bowl. Gently toss to combine. Divide
among serving plates. Top with pork.
Drizzle with pan juices and sprinkle with
remaining shallot and sesame seeds.
PER SERVE • 29g protein • 6g fat
(1g saturated fat) • 45g carb
• 4g dietary fibre • 371 Cals (1552kJ)
I love the tamari pork in this dish, it’s so lean
pumpkin nuggets.” Michelle Southan
 meaty mains
lamb & haloumi meatball salad
serves 4 | prep 15 mins | cooking 15 mins
500g lamb mince
50g haloumi, coarsely grated
1 tbs finely chopped fresh oregano leaves
1 lemon, rind finely grated, quartered
1 garlic clove, crushed
3 tsp extra virgin olive oil
2 zucchini, thinly sliced diagonally
1 small red onion, cut into thin wedges
150g grape tomatoes, halved
100g baby spinach leaves
tzatziki
130g (1 ⁄ 2 cup) low-fat Greek yoghurt
Lebanese cucumber, coarsely grated
1 ⁄2
1 garlic clove, crushed
1 Place lamb mince, haloumi, oregano,
lemon rind and garlic in a bowl and stir
to combine. Season. Roll tablespoonfuls
of the mixture into balls. Heat 1 tsp oil in
a non-stick frying pan over medium heat.
——————
46 taste low-cal favourites
Cook meatballs, turning, for 6-8 minutes
or until just cooked through. Transfer to
a plate. Set aside for 2 minutes to rest.
2 Heat a chargrill pan over medium-high
heat. Combine the zucchini, onion and
half the remaining oil in a bowl. Season.
Toss to combine. Combine the tomato
and remaining oil in a bowl. Season.
Cook the zucchini mixture, turning, for
4 minutes or until lightly charred and
tender. Cook the tomato, turning, for
2 minutes or until just tender.
3 For the tzatziki, combine the yoghurt,
cucumber and garlic in a bowl. Season.
4 Divide spinach among serving plates.
Top with grilled vegetables and meatballs.
Serve with the tzatziki and lemon.
PER SERVE • 33g protein • 25g fat
(10g saturated fat) • 9g carb
• 2g dietary fibre • 392 Cals (1647kJ)
chargrilled lamb
& vegie sandwich
serves 4 | prep 15 mins (+ 20 mins marinating
time) | cooking 10 mins
400g lamb leg steaks
1 garlic clove, crushed
1 ⁄ 2 tsp ground cumin
1 ⁄ 2 tsp dried mint
1 tbs lemon juice
2 tsp extra virgin olive oil
1 large red capsicum, deseeded, cut into
2cm-wide strips
1 (about 300g) eggplant, trimmed, cut into
1cm-thick slices
1 large zucchini, trimmed, peeled
into ribbons
4 slices wholegrain bread, chargrilled
2 tbs chilli hummus
50g baby rocket leaves, to serve
Low-fat yoghurt, to drizzle
1 Pound lamb steaks between 2 pieces
baking paper until about 3-4mm thick.
Place the garlic, cumin, mint, lemon juice
and oil in a shallow glass or ceramic dish.
Add lamb and turn to coat. Cover and set
aside for 20 minutes to marinate.
2 Preheat a chargrill on high. Spray the
capsicum, eggplant and zucchini lightly
with olive oil. Chargrill the vegetables for
2-3 minutes each side or until tender and
lightly charred. Transfer to a plate.
3 Chargrill the lamb for 1-2 minutes each
side for medium or until cooked to your
liking. Transfer to a plate. Cover with foil
and set aside for 2 minutes to rest.
4 Spread bread with hummus. Top with
eggplant, capsicum, lamb and zucchini.
Top with rocket. Drizzle with yoghurt.
PER SERVE • 28g protein • 13g fat
(3g saturated fat) • 22g carb
• 6g dietary fibre • 326 Cals (1363kJ)
 ——————

48 taste slow cook favourites


chorizo, kale & apple frittata
serves 4 | prep 5 mins | cooking 20 mins
1 tbs extra virgin olive oil
1 chorizo, thinly sliced
1 small red onion, thinly
sliced into rounds
1 red apple, cut into thin wedges
100g thinly sliced kale leaves
or baby kale
9 eggs
60ml (1 ⁄4 cup) reduced-fat milk
1 Heat oil in non-stick ovenproof frying
pan over medium heat. Add chorizo. Cook,
stirring, for 1 minute or until golden. Add
onion. Cook, stirring, for 3 minutes or until
soft. Transfer to a bowl. Reserve oil in pan.
Cook apple, turning, for 4 minutes or until
“
meaty mains
golden. Transfer to bowl. Add kale. Cook,
stirring, for 1 minute or until wilted. Season.
2 Preheat grill to high. Whisk the eggs
and milk together in a large bowl. Return
three-quartes of the chorizo mixture to top tips
pan and stir to combine. Pour over the This frittata is ideal for
egg mixture and shake pan to distribute using up leftover roast
evenly. Arrange apple and remaining vegies. Replace the apple
chorizo mixture over the top. with potato, sweet
3 Cook, shaking pan occasionally for potato or carrot.
8 minutes or until almost set. Grill, rotating
pan occasionally, for 2-3 minutes or until
golden and set. Cut into wedges.
PER SERVE • 22g protein • 21g fat
(7g saturated fat) • 7g carb
• 2g dietary fibre • 309 Cals (1298kJ)
Have been doing this recipe a few times now…
Although I always leave the apples out and
I always serve a salad with it.” Susann
——————
low-cal favourites taste 49
 meaty mains
veal with broad bean, feta & pea mash
serves 4 | prep 20 mins (+ 30 mins marinating time) | cooking 10 mins
2 tbs lemon juice
1 garlic clove, crushed
2 tsp extra virgin olive oil
4 (about 175g each) French-trimmed
veal cutlets
230g (1 1 ⁄ 2 cups) frozen peas
500g frozen broad beans, thawed, peeled
2 tbs chopped fresh continental parsley
2 tbs chopped fresh mint
2 tsp finely grated lemon rind
1 baby treviso lettuce, trimmed,
leaves separated
50g baby rocket leaves
1 tbs balsamic vinegar
40g drained marinated feta, crumbled
1 Combine lemon juice, garlic and oil in
a shallow glass or ceramic dish. Add the
veal cutlets and turn to coat. Cover and
set aside for 30 minutes to marinate.
“ that zing and the marinated feta adds a
——————
50 taste low-cal favourites
2 Cook peas and beans in a saucepan
of boiling water for 2-3 minutes or until
tender. Drain and return to pan. Coarsely
mash. Cover and keep warm. top tip
3 Heat a large chargrill or non-stick frying Broad beans and peas
pan over medium-high heat. Cook veal for make an easy and nutritious
2-3 minutes each side, or until cooked to alternative to regular mash.
your liking. Transfer to plate. Cover loosely Their nutritional value
with foil. Set aside for 3 minutes to rest. frozen is almost identical
4 Meanwhile, combine parsley, mint and to fresh, so is a great
lemon rind in a bowl. In a separate bowl, freezer staple.
combine treviso and rocket. Drizzle salad
leaves with vinegar. Toss to combine.
5 Divide the mash among serving plates.
Sprinkle with feta and top with a veal
cutlet. Sprinkle with the parsley mixture
and serve with the salad.
PER SERVE • 38g protein • 9g fat
(4g saturated fat) • 12g carb
• 10g dietary fibre • 292 Cals (1228kJ)
This dish is full of bright fresh flavours
salty and creamy edge to the mash. Yum.”
Michelle Southan
 meaty mains

prosciutto, basil &

mozzarella pizza
serves 4 | prep 10 mins | cooking 10 mins

250g baby spinach leaves

2 large rounds wholemeal Lebanese bread
250g low-fat ricotta
200g mixed baby tomatoes, halved
200g fresh mozzarella, torn
6 slices prosciutto
70g (1 ⁄4 cup) Wattle Valley Basil, Cashew
& Parmesan Chunky Dip

1 Preheat the oven to 240°C/220°C fan

forced. Place a heavy-based baking tray
or pizza stone on the middle shelf.
2 Place the spinach in a bowl. Cover with
boiling water and stand for 1 minute. Drain
and set aside until cool enough to handle.
Squeeze out any excess moisture.
3 Place each round of bread on a piece
of baking paper. Spread with the ricotta.
Top with the spinach, tomato, mozzarella
and prosciutto. Use the paper to carefully
lift 1 pizza onto the tray or stone. Bake
for 5 minutes or until golden and crisp.
Repeat with remaining pizza. Spoon over
the dip and season with pepper.
PER SERVE • 34g protein • 18g fat
(9g saturated fat) • 37g carb
• 4g dietary fibre • 446 Cals (1866kJ)
top tip
Preheating an oven
tray or pizza stone helps
to make the bottom
of the pizza nice
and crispy.
honey soy beef & roasted vegie noodles
serves 4 | prep 15 mins (+ marinating time) | cooking 35 mins
2 tbs rice wine vinegar
1 1 ⁄ 2 tbs tamari
1 1 ⁄ 2 tsp finely grated fresh ginger
1 tsp sesame oil
1 tsp honey
2 (about 500g) beef scotch fillet steaks,
fat trimmed
1 garlic clove, crushed
550g Kent pumpkin, peeled, cut into
2cm pieces
1 head (about 300g) broccoli, cut
into florets
180g soba noodles
2 green shallots, thinly sliced diagonally
2 tsp sesame seeds, toasted, to serve
1 Preheat oven to 200°C/180°C fan forced
and line 2 baking trays with baking paper.
Combine vinegar, tamari, ginger, sesame
oil and honey in a small bowl. Place steak
in a glass or ceramic dish. Add the garlic
and 1 tbs vinegar mixture. Turn to coat.
Set aside for 10 minutes to marinate.
2 Meanwhile, place the pumpkin and
broccoli on separate prepared trays and
spray well with olive oil. Season. Roast the
pumpkin, turning halfway through cooking,
for 20 minutes. Add the broccoli tray and
roast, turning halfway, for 12-15 minutes
or until pumpkin and broccoli are tender.
3 Meanwhile, cook noodles in a saucepan
of boiling water for 4 minutes or until tender.
Drain. Refresh under cold running water.
4 Heat a chargrill on medium-high heat.
Drain marinade from steak and discard.
Spray steak with oil and cook, turning, for
3-4 minutes for medium or until cooked to
your liking. Rest for 3 minutes. Thinly slice.
5 Combine noodles, pumpkin, broccoli,
steak, shallot and remaining dressing
in a large bowl. Toss gently to combine.
Divide among plates and sprinkle with
the toasted sesame seeds.
PER SERVE • 43g protein • 13g fat
(4g saturated fat) • 42g carb
• 7g dietary fibre • 474 Cals (1990kJ)
——————

low-cal favourites taste 53


steak & brussels sprout salad with warm bacon dressing
serves 4 | prep 10 mins | cooking 35 mins
1 bunch baby carrots, trimmed, peeled
500g baby potatoes, halved
1 red onion, halved, cut into thin wedges
2 1 ⁄ 2 tbs extra virgin olive oil
250g baby brussels sprouts, halved
2 (about 500g) porterhouse steaks,
fat trimmed
75g shortcut bacon, finely chopped
1 tbs red wine vinegar
2 tsp balsamic vinegar
1 tsp Dijon mustard
Baby herbs, to serve
1 Preheat the oven to 200°C/180°C fan
forced. Line 2 baking trays with baking
paper. Place carrot, potato and onion on
one of the prepared trays. Drizzle with
1 tbs oil. Season and toss to coat. Roast,
turning halfway through cooking time,
for 35 minutes or until tender. Place
sprouts on remaining tray. Drizzle with
“ in oil until golden and crisp. Plus, who knew
meaty mains
2 tsp oil. Season and toss to combine.
Roast, turning halfway through cooking
time, for 20 minutes or until golden.
2 Meanwhile, heat a frying pan over
medium-high heat. Pour 1 tsp oil over top tip
steak. Season. Cook, for 3-4 minutes If sprouts aren’t your thing,
each side for medium or until cooked replace them with 250g
to your liking. Rest for 3 minutes. whole button mushrooms,
3 Heat remaining oil in pan over low and roast for 15 minutes
heat. Cook bacon, stirring, for 2 minutes until golden and tender.
or until golden. Remove from the heat.
Stir in combined vinegar and mustard.
Season with pepper.
4 Thinly slice the steak. Combine the
steak, carrot mixture and brussels sprouts
in a large bowl. Divide among serving
plates. Drizzle with the bacon dressing
and sprinkle with baby herbs.
PER SERVE • 43g protein • 17g fat
(5g saturated fat) • 19g carb
• 6g dietary fibre • 417 Cals (1750kJ)
Sprouts are seriously delicious when roasted
you could use the words low cal and warm
bacon dressing to describe the one recipe.”
Michelle Southan
——————
low-cal favourites taste 55
 meaty mains
teriyaki beef & pickled vegie lettuce cups
serves 4 | prep 10 mins (+ marinating & resting time) | cooking 10 mins
2 (about 400g) scotch fillet steaks,
trimmed
60ml (1 ⁄4 cup) teriyaki marinade
180g pkt Obento Soba Noodles
60ml (1 ⁄4 cup) rice wine vinegar
1 tbs caster sugar
1 ⁄ 2 tsp sea salt
3 large radishes, cut into matchsticks
1 large Lebanese cucumber, deseeded,
cut into matchsticks
1 large carrot, peeled, cut into matchsticks
8 large butter lettuce leaves
Toasted sesame seeds, to serve
Pickled ginger, to serve
Soy sauce, to serve
1 Combine steak and marinade in a bowl.
Set aside for 10 minutes to marinate.
2 Meanwhile, cook noodles in a large
saucepan of boiling water for 2 minutes
or until just tender. Drain. Refresh under
cold running water.
——————
56 taste low-cal favourites
3 Place the vinegar, sugar and salt in
a saucepan over low heat. Cook, stirring,
for 1 minute or until sugar dissolves. Bring
to the boil. Simmer for 2-3 minutes or until
slightly thickened. Cool for 5 minutes.
top tip
Keep leftover pickled ginger
4 Combine the radish, cucumber and in the fridge for lunches.
carrot in a heatproof bowl. Pour over the
Spread some bread with
vinegar mixture. Stand for 10 minutes to
cream cheese and sprinkle
allow flavours to develop.
with chives, then top with
5 Meanwhile, heat a barbecue or chargrill smoked salmon and
on medium-high. Drain steak. Spray with
pickled ginger.
oil. Cook, turning halfway, for 4-5 minutes
for medium or until cooked to your liking.
Rest for 3 minutes. Thinly slice steak.
6 Add the noodles and steak to vegetable
mixture. Toss to combine. Divide lettuce
leaves among serving plates. Top with
steak mixture. Sprinkle with sesame seeds.
Serve with pickled ginger and soy sauce.
PER SERVE • 29g protein • 10g fat
(4g saturated fat) • 21g carb
• 2g dietary fibre • 297 Cals (1243kJ)
“
Japanese flavours take centre stage with these
hands-on teriyaki beef lettuce cups. The pickled
vegies are easy to make and add a delightful
tang to the dish.” Michelle Southan
 meaty mains
beef & quinoa rice paper rolls
with tamarind dipping sauce
serves 4 | prep 35 mins (+ cooling time) | cooking 15 mins
100g (1 ⁄ 2 cup) tri-coloured quinoa, rinsed
180ml (3 ⁄4 cup) water, plus 2 tbs extra
30g palm sugar, finely chopped
5 tsp fish sauce
1 tbs tamarind puree
1 small garlic clove, crushed
2 tsp lime juice
3 ⁄ 4 tsp finely grated fresh ginger
400g beef rump steak
2 green shallots, thinly sliced
12 (22cm) rice paper sheets
1 long fresh red chilli, thinly sliced diagonally
12 large fresh mint leaves
150g bean sprouts
12 fresh coriander sprigs
1 Place quinoa and water in a saucepan
over medium-low heat. Bring to a simmer.
Simmer, stirring, for 10-12 minutes or until
quinoa is tender. Cool slightly.
2 Meanwhile, place the sugar, fish sauce,
tamarind, garlic and extra water in saucepan
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58 taste low-cal favourites
over medium-low heat. Cook, stirring, for
3 minutes. Simmer for 2 minutes or until
thickened slightly. Transfer to a bowl. Stir
in the lime juice and ginger. Cool.
3 Heat a chargrill over medium-high heat.
Spray steak with olive oil. Season. Cook,
turning halfway, for 4 minutes for medium
or until cooked to your liking. Rest for
4 minutes. Thinly slice steak.
4 Stir the shallot and 3 tsp of the sauce into
quinoa. Dip 1 rice paper sheet in cold water
for 10 seconds or until starting to soften.
Drain on a clean tea towel. Place on a flat
work surface. Place 2 chilli slices and 1 mint
leaf along centre. Top with a little quinoa
mixture, bean sprouts, steak and coriander.
Fold in ends. Roll up firmly to enclose the
filling. Repeat with remaining rice paper
sheets. Serve with the remaining sauce.
PER SERVE • 33g protein • 8g fat
(2g saturated fat) • 43 carb
• 3g dietary fibre • 385 Cals (1618kJ)
chicken with tomato,
walnut & basil pesto
serves 4 | prep 15 mins | cooking 15 mins
1 1 ⁄ 2 tbs walnut kernels, chopped
1 ⁄ 3 cup firmly packed fresh basil leaves
1 tsp finely grated lemon rind
110g (1 ⁄ 2 cup) semi-dried tomatoes,
chopped
2 tbs water
4 (150g each) chicken breast fillets
2 tsp extra virgin olive oil
1 garlic clove, crushed
2 x 400g cans cannellini beans,
rinsed, drained
80ml (1 ⁄ 3 cup) salt-reduced chicken stock
1 tbs lemon juice
Steamed broccolini and green beans, to
serve
Baby basil and lemon wedges, to serve
1 Preheat oven to 200°C/180°C fan
forced. Process walnut, basil and rind in a
small food processor until finely chopped.
Add tomato and water. Process until thick
and spreadable.
2 Cut a horizontal slit in thickest part of
each chicken breast to create a pocket,
taking care not to cut all the way through.
Fill pockets with pesto mixture. Use
toothpicks to secure.
3 Heat a non-stick frying pan over high
heat. Spray with oil. Cook chicken for
2 minutes each side or until golden.
Transfer to a baking tray. Bake for 12
minutes until cooked through.
4 Meanwhile, heat oil in a saucepan
over medium heat. Stir in the garlic for
30 seconds. Add the beans and stock.
Simmer for 2 minutes. Add juice.
Coarsely mash. Season.
5 Remove toothpicks. Slice chicken.
Serve with mash, greens, basil and lemon.
PER SERVE • 49g protein • 6g fat
(1g saturated fat) • 21g carb
• 15g dietary fibre • 365 Cals (1527kJ)
“
The magic of the pesto filling is in the tomatoes.
As they have a lot of liquid, you don’t need to add
extra oil,so the resulting pesto has only a fraction
of the fat and calories.” Michelle Southan
 meaty mains

lamb, edamame & lentil salad

serves 4 | prep 15 mins (+ marinating & cooling time) | cooking 30 mins

110g (1 ⁄ 2 cup) French green lentils, rinsed
1 ⁄2 small red onion, finely chopped
3 vine-ripened tomatoes, deseeded,
chopped
2 tsp balsamic vinegar
2 tsp extra virgin olive oil
250g frozen edamame (see tip)
150g sugar snap peas, trimmed, halved
1 ⁄ 2 cup fresh continental parsley leaves
400g lamb backstrap
80g thinly sliced sourdough baguette,
toasted
85g (1 ⁄ 3 cup) fresh ricotta
1 Cook lentils in a saucepan of boiling
water over medium heat for 20 minutes
or until al dente. Drain.
2 Meanwhile, place onion, tomato, vinegar
and oil in a bowl. Add warm lentils and
toss to combine. Set aside for 10 minutes.
3 Cook the edamame and sugar snap
peas in a saucepan of boiling water until
just tender. Drain. Set aside to cool
slightly. Remove the edamame beans
from pods, discarding the pods. Add top tip
the edamame, sugar snap peas and Edamame are soy
parsley to the lentil mixture. beans that are still in their
4 Heat a large non-stick frying pan pods. Find them in the
over high heat and spray with olive oil. freezer section of the
Cook the lamb for 3-4 minutes each side supermarket.
for medium or until cooked to your liking.
Transfer to a plate. Cover loosely with
foil and set aside for 3 minutes to rest.
5 Spread the toasted sourdough slices
with ricotta. Thinly slice the lamb. Divide
the lentil mixture among serving plates.
Top with the lamb and crostini.
PER SERVE • 38g protein • 13g fat
(4g saturated fat) • 28g carb
• 8g dietary fibre • 397 Cals (1667kJ)

Using lamb backstrap – a very lean cut – helps to keep

“ the fat and calorie count low. Plus added superfoods

such as lentils and edamame means this salad is a
nutritional powerhouse.” Michelle Southan
——————

low-cal favourites taste 61

 meaty mains
spicy steak tacos with smashed kidney beans
serves 4 | prep 15 mins | cooking 10 mins
2 tsp extra virgin olive oil
1 red onion, finely chopped
2 garlic cloves, crushed
2 tsp ground cumin
2 tsp sweet paprika
400g can red kidney beans,
rinsed, drained
60ml (1 ⁄4 cup) water
1 ⁄ 2 tsp dried red chilli flakes
2 (about 200g each) lean beef rump steaks
200g red cabbage, trimmed, shredded
2 roma tomatoes, deseeded, chopped
2 tbs chopped fresh coriander
2 tsp lime juice
8 corn tortillas, chargrilled
70g (1 ⁄4 cup) reduced-fat natural yoghurt
Lime wedges, to serve
1 Heat half the oil in a medium saucepan
over medium heat. Cook onion, stirring,
for 5 minutes or until softened. Add the
garlic, 1 tsp cumin and 1 tsp paprika. Cook,
——————
62 taste low-cal favourites
stirring, for 1 minute or until aromatic.
Add the beans and water. Simmer for
2 minutes or until reduced by half. Use a
fork to roughly mash. Season. Keep warm.
2 Meanwhile, preheat a chargrill on high. top tip
Spray with olive oil. Combine chilli flakes If you like your taco
and remaining cumin and paprika in bowl. with a tangy chilli hit,
Sprinkle spice mixture over steaks. Cook serve with drained,
for 2 minutes each side for medium-rare sliced pickled
or until cooked to your liking. Transfer to jalapeño chillies.
a plate. Cover loosely with foil. Set aside
for 2-3 minutes to rest. Thinly slice steak.
3 Place cabbage, tomato and coriander
in a large bowl. Add the lime juice and
remaining oil and toss to combine.
4 Spread smashed beans over tortillas.
Top with the beef, cabbage salad and
a dollop of yoghurt. Sprinkle with pepper
and serve with lime wedges.
PER SERVE • 37g protein • 10g fat
(3g saturated fat) • 36g carb
• 10g dietary fibre • 369 Cals (1544kJ)
 oven

——————

64 taste slow cook favouri

favourites
ites
 meaty mains

quinoa-stuffed
pork cutlets
serves 4 | prep 20 mins (+ cooling time)
cooking 35 mins

2 tbs extra virgin olive oil

1 French shallot, finely chopped
1 garlic clove, crushed
2 tbs chopped fresh sage leaves
55g (1 ⁄4 cup) white quinoa, rinsed
125ml (1 ⁄ 2 cup) water, plus 2 tbs extra
2 tbs finely chopped dried apricots
1 tbs chopped pistachios
4 (about 190g each) French trimmed
pork cutlets
600g red cabbage, thinly sliced
2 tbs apple cider vinegar
1 tbs maple syrup
230g (1 1 ⁄ 2 cups) frozen peas

1 Preheat the oven to 200°C/180°C fan

forced. Heat 3 tsp oil in a saucepan over
medium-low heat. Add shallot and garlic.
Cook, stirring, for 2 minutes or until soft.
Stir in sage for 1 minute. Stir in quinoa
to coat. Add the water. Reduce heat to
low. Simmer for 6 minutes. Stir in apricot.
Simmer for 6 minutes or until quinoa is
tender and liquid absorbed. Remove from
heat. Stir in pistachio. Season. Transfer
to a bowl to cool slightly.
2 Meanwhile, use a knife to make a large
slit in thickest part of cutlets. Do not cut all
the way through. Drizzle pork with 2 tsp oil.
Season. Heat a large non-stick flameproof
ovenproof dish over medium-high heat.
Cook pork for 2 minutes each side or until
browned. Transfer to a plate. Divide the
quinoa mixture among pork pockets.
3 Heat the remaining oil in dish over
medium-low heat. Add cabbage. Cook,
stirring, for 2 minutes. Add vinegar, maple
syrup and extra water. Cook, covered,
stirring occasionally, for 6-8 minutes or
until tender. Stir through peas. Season.
Place the pork on top of the cabbage
mixture. Bake for 8-10 minutes or until
pork is just cooked through.
PER SERVE • 37g protein • 16g fat
(3g saturated fat) • 22g carb
• 11g dietary fibre • 401 Cals (1683kJ)
zingy beef salad tossed with bean sprouts
serves 4 | prep 20 mins (+ 1 hour marinating time) | cooking 5 mins
1 ⁄2 tsp dried chilli flakes
1 tbs sesame oil
2 1 ⁄ 2 tbs salt-reduced tamari
500g piece beef fillet, thinly sliced
200g rice vermicelli noodles
250g green beans, halved
175g (2 1 ⁄ 2 cups) bean sprouts
4 green shallots, thinly sliced diagonally,
plus extra to serve
2 tsp sesame seeds, toasted
1 tbs rice wine vinegar
1 garlic clove, crushed
1 ⁄ 2 tsp caster sugar
Long fresh red chilli, sliced, to serve
Fresh coriander leaves, to serve
1 Combine chilli flakes, 2 tsp sesame
oil and 1 tbs tamari in a glass or ceramic
dish. Add beef and turn to coat. Cover.
Place in fridge for 1 hour to marinate.
2 Place the noodles in a heatproof
bowl and cover with boiling water.
Stand for 5 minutes. Drain.
3 Cook the beans in a saucepan of
boiling water for 5 minutes or until
bright green and tender crisp. Add sprouts
in the last 30 seconds of cooking. Drain and
refresh under cold running water. Drain.
4 Preheat a chargrill over high heat. Cook
beef for 30 seconds each side, or until just
cooked through. Combine beef, noodles,
beans, sprouts, shallot and sesame seeds.
5 Combine the vinegar, garlic, sugar and
remaining oil and tamari in a bowl. Stir to
dissolve the sugar. Add to beef mixture.
Toss to combine. Sprinkle with the chilli,
coriander and extra shallot.
PER SERVE • 37g protein • 13g fat
(3g saturated fat) • 14g carb
• 4g dietary fibre • 325 cals (1365kJ)
top tip
Bean sprouts have just
10 calories per 50g. Try
them in stir fries and salads
or steamed and tossed
with extra virgin olive oil.
——————

low-cal favourites taste 65

 meaty mains
pea & ham pasta
serves 4 | prep 10 mins | cooking 15 mins
300g thin spaghetti pasta
1 tbs extra virgin olive oil
70g thin prosciutto slices
1 French shallot, finely chopped
500g pkt frozen baby peas
60ml (1 ⁄4 cup) thickened light
cooking cream
1 cup baby rocket leaves
3 ⁄4 cup fresh mint leaves, chopped
Pecorino, shaved, to serve
Small mint leaves, to serve
1 Cook the pasta in a large saucepan of
boiling water following packet directions
until pasta is al dente. Drain, reserving
80ml (1 ⁄ 3 cup) of the cooking liquid. Return
the pasta to the saucepan.
2 Heat the oil in a non-stick frying pan
over medium-high heat. Cook prosciutto,
in 2 batches, for 1-2 minutes, turning, until
——————
66 taste low-cal favourites
crisp. Drain on paper towel, reserving
the oil in the pan. Add shallot to the pan.
Cook, stirring, for 2 minutes or until soft.
Stir in the peas and cook for 5 minutes
or until bright green and tender.
3 Reserve 1 ⁄ 2 cup pea mixture. Process
remaining pea mixture, cream and 2 tbs
of the cooking liquid in a food processor
until almost smooth. Season. Add the
processed pea mixture, reserved pea
mixture, rocket, chopped mint and
remaining cooking liquid to the pasta.
Toss to combine.
4 Divide pasta mixture among serving
plates. Break prosciutto into shards and
sprinkle over pasta. Serve topped with
cheese and small mint leaves.
PER SERVE • 22g protein • 13g fat
(5g saturated fat) • 61g carb
• 12g dietary fibre • 472 Cals (1985kJ)
vietnamese spiced
chicken with pickled
vegetable salad
serves 4 | prep 20 mins (+ 1 hour marinating
time) | cooking 25 mins
1 stick lemongrass, white part only,
chopped
3 long red chillies, deseeded, chopped
2 tsp grated fresh ginger
1 tbs chopped fresh coriander root
1 tbs chopped fresh coriander leaves
1 tbs lime juice
2 tsp fish sauce
8 large (about 1.4kg) chicken legs,
skin removed
2 Lebanese cucumbers, peeled into ribbons
2 tbs seasoned sushi vinegar
150g sugar snap peas, thinly sliced
diagonally
6 radishes, trimmed, thinly sliced
2 cups steamed brown rice, to serve
Lime wedges, to serve
Fresh coriander leaves, extra, to serve
1 Place lemongrass, 2 chillies, ginger,
coriander root and leaves in a small food
processor. Process until finely chopped.
Add lime juice and fish sauce. Process
until well combined.
2 Make 3 deep cuts in each chicken leg,
taking care to not cut through to the bone.
Place the chicken in a shallow glass or
ceramic dish. Add marinade and rub all
over chicken. Cover and place in fridge
for 1 hour to marinate.
3 Preheat the oven to 200°C/180°C
fan forced. Line a large baking tray with
baking paper. Heat a chargrill on high.
Spray with oil. Chargrill chicken for
1-2 minutes each side or until golden.
Transfer to prepared tray. Bake for
20 minutes or until cooked through.
4 Meanwhile, place cucumber in a bowl.
Add sushi seasoning and set aside for
5 minutes to pickle. Drain pickling liquid
from vegetables. Add sugar snaps, radish
and remaining chilli. Toss to combine.
5 Serve chicken with pickled vegetable
salad, steamed brown rice, lime wedges
and extra coriander leaves.
PER SERVE • 37g protein • 11g fat
(3g saturated fat) • 34g carb
• 5g dietary fibre • 398 Cals (1665kJ)

baked pancetta & pumpkin risotto
serves 4 | prep 15 mins | cooking 40 mins
2 tsp olive oil
1 leek, white part only, thinly sliced
2 sticks celery, finely chopped
50g pancetta, finely chopped
150g button mushrooms, wiped clean,
thinly sliced
2 garlic cloves, crushed
200g peeled pumpkin, finely chopped
250g arborio rice
60ml (1 ⁄4 cup) white wine
1 tsp Massel Salt Reduced
Chicken Style Stock Powder
750ml (3 cups) water
20g (1 ⁄4 cup) finely grated parmesan
50g baby spinach leaves
Baby herbs, to serve
1 Preheat the oven to 180°C/160°C fan
forced. Heat oil in a large heavy-based
“ baked, not stirred? It’s the perfect
meaty mains
ovenproof saucepan over high heat.
Add the leek, celery and pancetta.
Cook, stirring, for 5 minutes or until
soft. Add the mushroom. Cook, stirring
for 2-3 minutes or until golden. Stir in top tip
the garlic for 1 minute or until aromatic. Pancetta adds
Stir in pumpkin. Add rice and stir to coat. a lovely salty flavour,
2 Add the wine. Simmer for 1-2 minutes but it’s high in sodium,
or until almost evaporated. Combine so don’t add salt
the stock powder and water in a jug. to this dish.
Add to pan. Bring to the boil, stirring
occasionally. Cover and bake for
25 minutes or until rice is cooked.
3 Stir through parmesan and spinach.
Cover and set aside for 2-3 minutes.
Serve sprinkled with herbs.
PER SERVE • 12g protein • 9g fat
(3g saturated fat) • 56g carb
• 4g dietary fibre • 363 Cals (1526kJ)
Who doesn’t love a risotto that’s
weeknight meal solution and tastes
so good.” Michelle Southan
——————
low-cal favourites taste 69
 meaty mains
pepper-sauce steak with oven-baked chips
serves 4 | prep 15 mins | cooking 45 mins
4 desiree potatoes, scrubbed,
cut into 1.5cm-thick batons
1 1 ⁄ 2 tbs extra virgin olive oil
4 (about 180g each) beef fillet steaks
1 large French shallot, finely chopped
2 sprigs fresh thyme
2 tbs white wine
125ml (1 ⁄ 2 cup) no-added-salt
chicken stock
55g can green peppercorns, drained
2 tbs reduced-fat milk
1 tbs light thickened cream
1 ⁄ 4 tsp gluten-free cornflour
Steamed green beans, to serve
1 Preheat the oven to 240°C/220°C fan
forced. Line a baking tray with baking
paper. Bring a saucepan of salted water
to the boil over high heat. Add potato
and cook for 5 minutes or until just tender.
Drain well and pat dry with paper towel.
Transfer to prepared tray. Drizzle with
1 tbs oil. Season with sea salt. Bake the
potato, turning halfway, for 25 minutes
or until golden.
——————
70 taste low-cal favourites
2 Meanwhile, line a baking tray with
baking paper. Spray beef with olive oil.
Season. Heat a large non-stick frying pan
over medium-high heat. Cook beef, turning
halfway, for 3 minutes or until browned.
top tips
Mix any leftover
Transfer to prepared tray. Reduce oven to thickened cream with
180°C/160°C fan forced. Roast the beef for fresh ricotta for a cheat’s
8 minutes for medium or until cooked to white sauce, or add
your liking. Set aside for 5 minutes to rest. a dash to your
3 While beef is cooking, heat remaining scrambled eggs.
oil in frying pan over medium-low heat.
Cook the shallot and thyme, stirring, for
2 minutes or until soft. Stir in the wine for
1 minute or until almost evaporated. Stir
in the stock and peppercorns and simmer
for 4 minutes or until slightly reduced.
Combine the milk, cream and cornflour
in a bowl. Stir into the stock mixture for
2 minutes or until sauce thickens.
4 Stir resting pan juices into the sauce.
Season. Discard thyme. Serve sauce
over steaks with chips and beans.
PER SERVE • 52g protein • 17g fat
(4g saturated fat) • 24g carb
• 4g dietary fibre • 470 Cals (1976kJ)
 seafood
stunners
For fast, nutritional and tasty mains, fish is the catch of the
day. Choose from a simple tuna pasta, seared snapper
or a surprising Vietnamese-style dish with noodles.
The prawn and quinoa stir-fry will have you hooked!
 seafood stunners
grilled fish skewers with asian quinoa salad
serves 4 | prep 15 mins (+ cooling time) | cooking 20 mins
155g (3 ⁄4 cup) tri-colour quinoa,
rinsed, drained
375ml (1 1 ⁄ 2 cups) water
150g snow peas, trimmed, sliced
150g sugar snap peas, trimmed, sliced
75g picked watercress leaves
1 cup finely shredded red cabbage
4 green shallots, trimmed, sliced
1 ⁄ 3 cup fresh coriander leaves,
coarsely chopped
1 tbs red curry paste
80ml (1 ⁄ 3 cup) reduced-fat coconut milk
60ml (¼ cup) salt-reduced chicken
or fish stock
1-2 tsp lime juice, to taste
600g firm white fish fillets, cut into
2.5cm cubes
1 Place quinoa and water in a medium
saucepan and bring to the boil. Reduce
heat to low. Cook, covered, for 12 minutes
or until water is absorbed. Remove from
heat. Set aside to cool.
2 Meanwhile, place the snow peas and
sugar snap peas in a heatproof bowl
——————
74 taste low-cal favourites
and cover with boiling water. Drain
immediately and refresh under cold
running water. Drain.
3 Place quinoa, snow peas, sugar snap
peas, watercress, cabbage, shallot and
top tip
Soak the bamboo
coriander in a bowl. Toss to combine. skewers for at least
4 Heat a small saucepan over medium 20 minutes to stop them
heat. Add the curry paste. Cook, stirring, burning when cooking.
for 1 minute or until aromatic. Add the Metal skewers can be
coconut milk and stock. Bring to the boil. used instead.
Reduce heat to low. Simmer for 3 minutes
or until reduced by half. Add lime juice.
Set aside to cool slightly.
5 Preheat a chargrill or barbecue hot
plate on medium-high. Spray with oil.
Thread the fish onto 8 pre-soaked
bamboo skewers. Cook, turning, for
3-4 minutes or until lightly charred
and just cooked through.
6 Divide salad among serving plates.
Top with the skewers and drizzle with
the red curry dressing.
PER SERVE • 36g protein • 6g fat
(2g saturated fat) • 31g carb
• 6g dietary fibre • 336 Cals (1408kJ)

vietnamese fish with dill & vermicelli
serves 4 | prep 10 mins (+ 10 mins marinating time) | cooking 10 mins
1⁄3 cup fresh dill sprigs
6 green shallots
3 garlic cloves, chopped
3cm piece fresh ginger, peeled,
finely grated
1 1 ⁄ 2 tsp ground turmeric
1 ⁄ 2 tsp caster sugar
60ml (1 ⁄ 4 cup) fish sauce
4 (about 720g) skinless firm
white fish fillets
120g vermicelli noodles
1 tbs vegetable oil
2 tbs lime juice
1 tbs caster sugar, extra
2 tbs roasted peanuts,
chopped
Thinly sliced long fresh
red chilli, to serve
Lime wedges, to serve
1 Place 1 tbs dill sprigs, 1 thinly sliced
shallot, garlic, ginger, turmeric and sugar
in a mortar. Use a pestle to pound until
a paste forms. Stir in 2 tbs fish sauce.
Place fish in a glass bowl. Pour over dill
mixture. Turn to coat. Cover. Set aside
for 10 minutes to marinate.
seafood stunners
2 Meanwhile, place noodles in a bowl
and cover with boiling water. Use a fork
to separate noodles. Drain. Refresh under
cold running water. Transfer to a bowl. top tip
Drizzle with 1 tsp oil. Toss to coat. Stir the It’s important not
lime juice, extra sugar and remaining fish to marinate fish for too
sauce in a bowl until sugar dissolves. long in salty liquids, such
Slice remaining shallots into 5cm pieces. as fish sauce or soy
3 Drain excess marinade from the fish. sauce, as it tends to
Pat fish dry with paper towel. Heat 2 tsp cook the fish.
of remaining oil in a non-stick frying pan
over medium-high heat. Cook fish, turning
halfway, for 6 minutes or until golden and
slightly crisp. Transfer to a plate. Allow
to rest for 2 minutes. Flake the fish.
4 Heat the remaining oil in the pan over
medium-high heat. Stir in the shallot
pieces for 2 minutes or until tender crisp.
Stir in the remaining dill sprigs for
30 seconds or until just wilted.
5 Divide noodles among bowls. Top with
the fish and shallot mixture. Drizzle with
lime juice mixture. Sprinkle with peanut
and chilli. Serve with lime wedges.
PER SERVE • 39g protein • 11g fat
(2g saturated fat) • 32g carb
• 3g dietary fibre • 391 Cals (1643kJ)
——————
low-cal favourites taste 77
 seafood stunners
chilli & basil prawn quinoa stir-fry
serves 4 | prep 15 mins | cooking 15 mins
100g (1 ⁄ 2 cup) tri-coloured
quinoa, rinsed
185ml (3 ⁄4 cup) water
2 bunches broccolini, trimmed,
cut into thirds
2 tbs macadamia oil
400g peeled green prawns, tails intact
3 garlic cloves, thinly sliced
3cm piece fresh ginger, cut into
matchsticks
1 long fresh red chilli, thinly sliced
1 red capsicum, deseeded, thinly sliced
4 green shallots, cut into 5cm lengths
1 1 ⁄ 2 tbs tamari
2 tsp Sriracha hot chilli sauce
1 1 ⁄ 2 tsp brown sugar
3 ⁄ 4 cup fresh basil leaves, torn
Small fresh basil leaves, to serve
1 Place quinoa and water in a saucepan
over medium heat. Bring to the boil.
Reduce heat to low and simmer, stirring
“
——————
78 taste low-cal favourites
occasionally, for 11 minutes or until the
quinoa is tender and water absorbed.
Refresh under cold running water.
2 Meanwhile, place the broccolini in
a heatproof bowl. Cover. Microwave on
top tip
Don’t throw away the
High for 1 1 ⁄ 2 minutes or until tender crisp.
basil stems – they often
Refresh under cold running water.
have more flavour than the
3 Heat the oil in a large non-stick wok leaves! Finely chop and add
over medium-high heat. Add the prawns.
to sautéed onions for tomato
Cook, stirring, for 1 minute. Add garlic,
sauce-based dishes.
ginger and chilli and cook for 30 seconds
or until aromatic. Add capsicum, shallot
and broccolini. Cook, stirring often, for
2 minutes or until tender crisp. Combine
the tamari, Sriracha and sugar in a bowl.
Add to pan and cook, stirring, for 1 minute
or until combined. Remove from heat.
4 Add quinoa and torn basil to the wok.
Stir to combine. Sprinkle with extra basil.
PER SERVE • 29g protein • 12g fat
(2g saturated fat) • 18g carb
• 6g dietary fibre • 306 Cals (1285kJ)
This is a really lovely dish.I added some
toasted slivered almonds for extra crunch
and some sliced avocado to give it a creamy
texture. Was delicious.” Jen23
 seafood stunners
black rice, prawn & asparagus stir-fry
serves 4 | prep 15 mins | cooking 30 mins
250g (1 ¼ cups) black rice
1 tbs peanut oil
400g peeled green prawns, tails intact
3 garlic cloves, finely chopped
1 long fresh red chilli, seeded,
finely chopped
2 bunches mini asparagus, halved
200g sugar snap peas, trimmed
175g pkt Vine Sweet Minicaps
(baby capsicums), halved
2 tbs water
4 green shallots, trimmed, sliced
1 tbs salt-reduced tamari
1 tbs Chinese cooking wine or dry sherry
Coriander leaves, to serve
1 Cook rice in a large saucepan of boiling
water for 25 minutes or until al dente. Drain.
——————
80 taste low-cal favourites
2 Meanwhile, heat half the oil in a large
wok over high heat. Stir-fry the prawns,
in batches, for 2 minutes or until golden
and just cooked through. Transfer to a
bowl and set aside.
3 Stir-fry garlic and chilli over high heat
for 30 seconds or until aromatic. Add the
asparagus, sugar snap peas, capsicum
and water. Stir-fry for 2-3 minutes or until
vegetables are tender crisp.
4 Add the rice, shallot and prawns to the
wok and stir-fry to combine. Add the
tamari and wine or sherry. Stir fry for
1-2 minutes or until heated through and
well combined. Sprinkle with the coriander.
PER SERVE ∙ 29.7g protein ∙ 7.1g fat
(2.2g saturated fat) ∙ 49.4g carb
∙ 5.7g dietary fibre ∙ 391 Cals (1644kJ)
rice & lentil salad
with kale pesto
& salmon
serves 4 | prep 15 mins | cooking 25 mins
210g (1 cup) SunRice Naturally
Rice & Lentils
250g green beans, trimmed,
sliced lengthways
50g kale leaves, chopped
200g grape tomatoes, halved
1 tsp finely grated lemon rind
185g hot smoked salmon fillets,
skin removed, flaked
kale pesto
2 tbs finely grated parmesan
2 tbs sunflower-seed
kernels, lightly toasted
1 tsp finely grated lemon rind
50g kale leaves, chopped
1 tbs Cobram Estate Extra Virgin
Olive Oil Classic Flavour
1 tbs lemon juice
80ml (1 ⁄ 3 cup) hot water
1 Cook rice and lentils in a saucepan
of boiling water for 25 minutes or until
al dente. Drain. Transfer to a bowl. Cool.
2 Meanwhile, cook beans in a steamer
basket set over a saucepan of boiling
water, covered, for 2-3 minutes or until
tender crisp, adding the kale in the last
minute of cooking time. Refresh under
cold running water. Drain well.
3 For the pesto, process the parmesan,
sunflower seeds, rind and kale in a small
food processor until finely chopped. Add
oil, juice and 60ml hot water. Process until
a smooth paste forms, adding remaining
water if needed. Season.
4 Add beans, tomato, steamed kale, rind
and half the pesto to rice mixture. Toss to
combine. Divide among plates. Top with
the salmon and remaining pesto.
PER SERVE ∙ 20g protein • 13g fat
(3g saturated fat) • 40g carb
• 7g dietary fibre • 371 Cals (1558kJ)

seared snapper & soy ginger noodles
serves 4 | prep 15 mins | cooking 10 mins
180g dried soba noodles
150g snow peas, trimmed, thinly sliced
1 bunch asparagus, trimmed, halved
50g baby spinach leaves
4 small radishes, trimmed, thinly sliced
2 tsp sesame oil
2 tbs salt-reduced soy sauce
1 tbs mirin
1 tsp fresh ginger, finely grated
1 ⁄ 2 tsp caster sugar
4 (150g each) snapper fillets
Baby herbs, to serve
1 Cook the noodles in a saucepan of
boiling water following packet directions,
adding snow peas and asparagus in the
last minute of cooking. Drain. Refresh
under cold running water. Drain.
“ has a delicate flavour that works beautifully
seafood stunners
2 Transfer noodles and vegetables to
a large bowl. Add the spinach, radish and
1 tsp sesame oil. Gently toss to combine.
3 Combine the soy, mirin, ginger, sugar
and remaining sesame oil in a small bowl. top tip
Stir until sugar dissolves. To make sure dried soba
4 Heat a large non-stick frying pan noodles cook evenly, add
over high heat. Spray with olive oil. Use to boiling water and cook for
a sharp knife to score skin of the snapper. a few minutes. Add cold
Cook, skin-side down, for 2 minutes or water and bring to the
until crisp. Carefully turn and cook for boil again.
1-2 minutes or until just cooked through.
5 Divide the noodles and vegies among
plates. Top with snapper. Drizzle with the
soy dressing and sprinkle with herbs.
PER SERVE • 40g protein • 6g fat
(1g saturated fat) • 38g carb
• 4g dietary fibre • 375 Cals (1572kJ)
Snapper is a good source of lean protein and
with the Japanese flavours of this dish.”
Michelle Southan
——————
low-cal favourites taste 83
 seafood stunners
pasta with tuna, roasted tomatoes & broccoli
serves 4 | prep 10 mins | cooking 20 mins
400g small grape tomatoes
250g wholemeal spaghetti
2 tsp extra virgin olive oil
1 red onion, finely chopped
3 garlic cloves, thinly sliced
2 tsp finely grated lemon rind
2 bunches broccolini, trimmed, chopped
80ml (1 ⁄ 3 cup) chicken or vegetable stock
185g can tuna in olive oil, drained, flaked
75g baby spinach leaves
2 tsp lemon juice
20g (1 ⁄4 cup) finely grated parmesan,
to serve
1 Preheat the oven to 180°C/160°C fan
forced. Line a baking tray with baking
paper. Place tomatoes on prepared tray.
Spray lightly with olive oil. Roast for
10 minutes or until just tender. Set aside.
“ favourite and a weeknight go-to dish. Just
——————
84 taste low-cal favourites
2 Meanwhile, cook pasta in a large
saucepan of boiling salted water until
al dente. Drain. Return pasta to pan.
3 Heat the oil in a large non-stick frying top tip
pan over medium heat. Add onion. Cook, Swap spaghetti for
stirring, for 5 minutes or until softened. penne and take to work.
Add garlic and lemon rind. Cook, stirring, This makes a delicious
for 1 minute or until aromatic. Add the lunch and is just as
broccolini and stock. Cook, covered, good served at room
for 2 minutes or until broccolini is bright temperature.
green and tender crisp.
4 Add the broccolini mixture, tomato,
tuna, spinach and lemon juice to the hot
pasta and toss to combine. Season with
freshly ground black pepper and serve
with the finely grated parmesan.
PER SERVE • 25g protein • 6g fat
(2g saturated fat) • 48g carb
• 7g dietary fibre • 366 Cals (1529kJ)
This easy tuna pasta dish will become a family
swap out any of the greens for the more fussy
family members.” Michelle Southan
 seafood stunners
indian spiced cauliflower pilaf with salmon
serves 4 | prep 10 mins | cooking 20 mins
1 head (about 700g) cauliflower,
cut into florets
25ml melted coconut oil
1 tsp cumin seeds
1 ⁄ 2 tsp brown mustard seeds
1 ⁄ 2 cinnamon stick
1 brown onion, finely chopped
3 garlic cloves, chopped
2cm piece fresh ginger, peeled,
finely grated
1 fresh long red chilli, thinly sliced
1 tsp ground turmeric
3 ⁄ 4 tsp garam masala
2 tbs water
2 (about 500g) salmon fillets
100g baby spinach leaves
No-fat Greek yoghurt, to serve
Baby coriander leaves, to serve
1 Process the cauliflower in a food
processor until chopped. Heat 20ml of
the oil in a frying pan over medium-low
heat. Cook cumin, mustard seeds and
——————
86 taste low-cal favourites
cinnamon, stirring, for 1 minute or until
aromatic. Add onion. Cook, stirring, for
3 minutes or until soft. Stir in the garlic,
ginger and chilli for 2 minutes or until
aromatic. Stir in the turmeric and garam
masala for 1 minute or until aromatic. Add
cauliflower. Season well. Cook, stirring,
for 2 minutes. Reduce heat to low. Stir in
water. Cover. Cook, stirring occasionally,
for 6 minutes or until tender.
2 Meanwhile, drizzle salmon with the
remaining oil. Season. Heat a non-stick
frying pan over medium heat. Cook
salmon, turning halfway, for 6 minutes
for medium or until cooked to your liking.
Rest for 3 minutes. Flake.
3 Add spinach to cauliflower mixture.
Cook, stirring, for 2 minutes or until just
wilted. Divide among bowls. Top with
the salmon, yoghurt and coriander.
PER SERVE • 42g protein • 22g fat
(10g saturated fat) • 7g carb
• 7g dietary fibre • 408 Cals (1715kJ)
sesame tuna
with apple slaw
serves 4 | prep 15 mins | cooking 5 mins
2 tbs sesame seeds
4 (150g each) fresh tuna steaks
1 ⁄ 4 small green cabbage,
trimmed, shredded
1 large red apple, cored,
cut into matchsticks
3 large celery sticks, trimmed,
cut into matchsticks
4 small red radishes, trimmed,
cut into matchsticks
1 tbs chopped fresh chives
1 1 ⁄ 2 tbs salt-reduced gluten-free
soy sauce
1 1 ⁄ 2 tbs lemon juice
1 ⁄ 2 tsp caster sugar
1 tsp sesame oil
2 tbs pomegranate seeds
1 Place the sesame seeds on a plate.
Press 1 side of the tuna into the sesame
seeds to coat. Set aside.
2 Place cabbage, apple, celery, radish
and chives in a large bowl. Stir the soy,
lemon juice, sugar and sesame oil in
a small bowl until sugar dissolves.
3 Heat a large non-stick frying pan over
high heat. Spray with olive oil. Cook tuna,
sesame-side down, for 1-2 minutes or until
golden. Turn and cook for a further minute
for medium, or until cooked to your liking.
4 Divide slaw among plates. Top with
the tuna, drizzle with the dressing and
sprinkle with pomegranate seeds.
PER SERVE • 45g protein • 7g fat
(1g saturated fat) • 11g carb
• 5g dietary fibre • 295 Cals (1239kJ)
 oven

——————

88 taste slow cook favouri

favourites
ites

seared tuna, zucchini & lemon
salad with green olive smash
serves 4 | prep 25 mins | cooking 5 mins
2 zucchinis, thinly sliced into ribbons using
a mandoline or vegetable peeler
400g can cannellini beans, rinsed, drained
1 ⁄ 2 bunch continental parsley,
leaves picked
1 lemon, peeled, white pith removed,
flesh segmented
2 x 180g tuna steaks
2 tbs extra virgin olive oil, plus extra
to brush and drizzle
Grated ricotta salata, to serve (see tip)
green olive smash
1 cup (120g) pitted Sicilian olives or other
green olives, coarsely chopped
1 ⁄4 cup (35g) pistachio kernels,
coarsely chopped
1 long green chilli, coarsely chopped
1 small garlic clove, coarsely chopped
1 ⁄ 3 cup (80ml) extra virgin olive oil
“ zingy lemon segments to the gorgeous green olive smash that
seafood stunners
1 For olive smash, place all ingredients
in a small food processor and pulse until
a coarse paste. Season and set aside.
2 Combine the zucchini, cannellini beans,
parsley and lemon segments in a bowl.
top tip
Ricotta salata is a hard
Season and toss with oil. Set aside.
salted ricotta that’s
3 Brush tuna with extra oil. Season and available from Italian
cook in a large frying pan over high heat
delis. You can swap with
for 1 minute each side and 10 seconds on
sheep’s cheese, feta
each edge to seal. Cover loosely with
or pecorino.
foil and set aside for 3 minutes to rest.
Thinly slice the tuna.
4 Divide zucchini salad among plates.
Top with tuna, olive smash and ricotta
salata. Drizzle with oil and season
with freshly ground black pepper.
PER SERVE • 25g protein • 26g fat
(4g saturated fat) • 15g carb
• 5g dietary fibre • 389 Cals (1627kJ)
Each element of this dish comes together beautifully, from the
adds salty crunch to the seared tuna.” Michelle Southan
——————
low-cal favourites taste 89
 seafood stunners
salmon, asparagus & goji berry salad
serves 4 | prep 15 mins | cooking 30 mins
135g (3 ⁄4 cup) burghul (cracked wheat)
2 (about 200g each) skinless
salmon fillets
2 bunches asparagus, trimmed
1 ⁄ 4 cup fresh mint leaves
1 tbs chopped fresh chives
2 tbs goji berries
2 tsp finely grated lemon rind
1 tbs lemon juice
2 tsp extra virgin olive oil
60g baby rocket leaves
1 Place the burghul in a large heatproof
bowl. Pour over enough boiling water to
cover. Set aside to soak for 20 minutes.
Drain, pressing with the back of a spoon
to squeeze out any excess liquid. Transfer
to a large bowl.
“ goji berries are nutritional gold stars and add their
——————
90 taste low-cal favourites
2 Preheat a chargrill on high. Spray the
salmon and asparagus lightly with olive
oil. Grill the salmon for 2-3 minutes each
side for medium or until cooked to your
liking. Grill the asparagus for 1-2 minutes
top tip
Find burghul (cracked wheat)
each side or until just tender. Transfer to at the supermarket.
a plate. Set aside to cool slightly. Flake It is deliciously nutty and
the salmon into large pieces. Slice the provides protein, dietary
asparagus into 5cm pieces. fibre, iron and folate.
3 Add the asparagus, mint, chives, goji
berries, lemon rind, lemon juice, oil and
rocket to the bowl with the cracked wheat.
Season and toss gently to combine.
Divide among serving plates and top
with the salmon. Serve immediately.
PER SERVE • 31g protein • 14g fat
(3g saturated fat) • 23g carb
• 5g dietary fibre • 351 Cals (1476kJ)
As well as studding this dish with gorgeous colour, the
tart sweetness to the salad.” Michelle Southan
contributors
RECIPES PHOTOGRAPHY
Chrissy Freer 10, 13, 16, 20, 24, 27, 28, 31, Al Richardson 2, 4, 6, 8, 11, 17, 26, 32, 38,
35, 36, 44, 46, 50, 58, 61, 62, 65, 66, 69, 42, 45, 47, 51, 54, 60, 63, 67, 68, 72, 75,
74, 80, 83, 84, 86, 90 76, 82, 85, 91
Shannon Harley 89 Jeremy Simons 12, 15, 16, 21, 23, 25, 29, 30,
Katrina Woodman 14, 19, 22, 31, 32, 40, 31, 33, 34, 37, 46, 53, 57, 58, 59, 64, 66,
43, 46, 49, 53, 55, 56, 58, 65, 66, 70, 71, 80, 81, 86, 87, 88
77, 78, 86 Brett Stevens 18, 22, 41, 48, 52, 79
 EDITORIAL
editor-in-chief Brodee Myers-Cooke brodee.myerscooke@news.com.au
food director Michelle Southan
acting creative director Anne Marie Cummins
managing editor Karen Spresser
books editor Daniela Bertollo
deputy food editor Katrina Woodman
senior food consultant Alison Adams
art director & books art director Antonietta Scotto
chief subeditor Francesca Percy
subeditor & digital coordinator Louisa Bathgate
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editorial coordinator Michael Askey-Doran

DIGITAL
digital director Kathy Kipriotis
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MARKETING & CIRCULATION

marketing director David Weisz
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PRODUCTION
production director Mark Moes
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director of brand strategy Dennis Michael
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NEWS LIFE MEDIA

chief executive officer Nicole Sheffield
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Index
HEARTY VEG
barley & raw veg power salad........................................19
........................................19
beet & bean burger ..............................................................25
Being good is easy with our stunning new Low Cal cookbook.
couscous, haloumi & poached egg salad...............22salad ...............22
cranberry & pistachio stuffed pumpkin .....................20
Every inspiring recipe is nutritionally balanced and contains
freekeh & roast cauliflower salad................................14
salad................................14
hearty cauliflower dahl ......................................................32
lean proteins, fresh greens, healthy grains and seeds and
honeyed sweet potato, almond & sprout salad... salad ... 27
lentil, pumpkin & cashew curry with roti...................16
roti ...................16
good fats. Most importantly, each of the main meals featured is
polenta-crusted quiche with
asparagus & parmesan...............................................16
parmesan ...............................................16
low calorie, so you can always cook on the light side of life...
pumpkin, ricotta & quinoa fritters...................................
fritters ................................... 31
quinoa, tomato, asparagus
& goat’s cheese tart........................................................35
tart........................................................35
roast mushrooms with spinach & ricotta...................28
ricotta ...................28
roasted pumpkin & mushroom lasagne...................13
lasagne ...................13
silverbeet pies with filo chia topping...........................32
topping ...........................32
spiced roast veg & chickpea salad.............................10
salad.............................10
sticky honey & fennel seed
roasted vegetable tart ..................................................22
stir-fried barley with vegies & macadamias............36
macadamias............36
sweet potato, broccoli, tofu & cashew curry............ curry............ 31

MEATY MAINS
baked pancetta & pumpkin risotto.............................69
.............................69
beef & quinoa rice paper rolls with
tamarind dipping sauce..............................................58
sauce ..............................................58
black rice, tamari pork & roasted
pumpkin salad.................................................................44
salad .................................................................44
chargrilled lamb & vegie sandwich ...........................46
chicken with tomato, walnut & basil pesto.............58 pesto .............58
chorizo, kale & apple frittata..........................................49
frittata..........................................49
honey soy beef & roasted vegie noodles..............53
noodles ..............53
lamb, edamame & lentil salad.......................................61
lamb & haloumi meatball salad ..................................46
pea & ham pasta ................................................................ 66
pepper-sauce steak with oven-baked chips ........70
prosciutto, basil & mozzarella pizza ..........................53
quinoa stuffed pork cutlets.............................................65
seared steak with crispy kale & pumpkin salad...40 salad...40
spicy steak with smashed kidney beans................62
beans ................62
steak & brussels sprout salad with warm
bacon dressing................................................................55
dressing................................................................55
teriyaki beef & pickled vegie lettuce cups.............56 cups .............56
udon noodle & peking duck soup bowl...................43
bowl...................43
veal with broad bean, feta & pea mash.................. 50
vietnamese spiced chicken with
pickled vegetable salad .......................................... 66
zingy beef salad tossed with bean sprouts...........65 sprouts...........65

SEAFOOD STUNNERS
black rice, prawn & asparagus stir-fry.....................
..................... 80
chilli & basil prawn quinoa stir-fry...............................78
stir-fry ...............................78
grilled fish skewers with asian quinoa salad ........ 74
indian-spiced cauliflower pilaf with salmon..........86
salmon ..........86
pasta with tuna, roasted tomatoes & broccoli......84
rice & lentil salad with kale pesto & salmon ........ 80
salmon, asparagus & goji berry salad .................... 90
seared snapper & soy ginger noodles ....................83
seared tuna, zucchini & lemon salad with
green olive smash.........................................................89
smash .........................................................89
sesame tuna with apple slaw .......................................86
vietnamese fish with dill & vermicelli ........................77

ISBN 978-0-9941529-9-2

9 780994 152992 $9.99 (inc GST)