Ingredients:

1/3 cup soy sauce

4 teaspoons sesame oil

2 tablespoons honey

3 slices fresh ginger root

2 cloves garlic. crushed

4 skinless, boneless chicken breast halves

 

Cooking Instructions:

In a small microwave-safe bowl, combine the soy sauce, oil, honey, ginger root and garlic. Heat in microwave on medium for 1 minute, the stir. Heat again for 30 seconds, watching closely to prevent boiling.

Place chicken breasts in a shallow dish. Pour soy sauce mixture over, and set aside to marinate for 15 minutes.

Preheat a grill for medium heat. Drain marinade from chicken into a small saucepan. Bring to boil, and simmer over medium heat for 5 minutes. Set aside for basting.

Lightly oil the grill grate. Cook chicken on the prepared grill for 6 to 8 minutes per side, or until juices run clear. Baste frequently with remaining marinade. Chicken will turn a beautiful golden brown.

Makes 4 servings.

Ingredients:

1 283gram package frozen chopped spinach

8 lasagna noodles

1 large onion

1 medium green capsicum

Non stick coating

2 cups sliced fresh mushrooms

2 cloves garlic, minced

1 450gram can tomatoes

1 teaspoon dried basil

1 225gram can tomato sauce

1 teaspoon sugar

2 cups low-fat cottage cheese

1/2 cup grated Parmesan cheese

1 beaten egg

1/8 teaspoon ground nutmeg

Directions:

Cook spinach and lasagna noodles separately according to package directions. Drain and set aside. For the sauce, chop onion and green capsicum. Spray a cold large saucepan with nonstick spray coating; heat over medium heat. Add onion, green capsicum, mushrooms and garlic. Cook till vegetables are tender. Cut up tomatoes and crush basil. Stir undrained tomatoes, basil, tomato sauce, sugar and 1/4 teaspoon pepper into the vegetables. Bring to the boil; reduce heat. Simmer, uncovered, 5 minutes or till slightly thickened.

Meanwhile, for filling, in a bowl stir together spinach, cottage cheese, parmesan cheese, egg and nutmeg.

Spread scant 1/2 cup spinach mixture on each noodle. Roll each noodle, jelly-roll style, beginning at the short end. Spoon 1 cup of sauce mixture into a 30x19x5cm baking dish. Place rolls, seam down, in dish. Spoon on remaining sauce. Cover with plastic wrap; chill for 2 to 24hours.

Before serving, remove plastic wrap. Cover with foil; bake in a 190 degree oven for 40 to 45 minutes or until bubbly.

 

Ingredients:

4 25cm flour tortillas

225 grams lean ground beef

1 cup chopped onion

1 425gram can black beans, drained

1 280gram can tomatoes with green chili peppers

1 teaspoons chili powder

Chopped green onion

Directions:

Wrap tortillas in foil. Heat in a 180 degree oven for 10 minutes to soften. Meanwhile, for filling, cook beef and onion until meat is brown and onion is tender. Drain. Stir in black beans, undrained tomatoes with chili peppers and chili powder. Simmer, uncovered, for 5 minutes or to desired consistency.

Reserve 1/4 cup of filling; set aside. Spoon remaining filling evenly into each tortilla just below center. Fold bottom edge of tortilla up and over filling. Fold opposite sides of tortilla in, just til they meet. Roll up from the bottom. Top with some of the reserved filling. Sprinkle with green onion.

 

Ingredients:

Nonstick spray coating

1 slightly beaten egg

1 slightly beaten egg white

3/4 cup skim milk

1 1/2 teaspoons vanilla

8 thick sliced bread

1/4 teaspoon finely shredded orange peel

2/3 cup orange juice

1 tablespoon honey

1 1/2 teaspoons conrstarch

1/8 teaspoon ground cinnamon

Directions:

Spray a large baking tray with nonstick spray coating. In a shallow bowl, combine egg, egg white, milk and vanilla. Dip bread slices in egg mixture just long enough to coast both sides. Place on baking tray.

Bake in a 230 degree oven for about 6 minutes or till bread is slightly browned. Turn bread over and bake for 5 to 8 minutes more or till golden.

Meanwhile, For syrup, in a small saucepan stir together orange peel, orange juice, honey, cornstarch and cinnamon. Cook and stir until thickened and bubbly. Cook and stir for 2 minutes more.

Serve toast with warm orange syrup.

Ingredients:

4 chicken breasts

1 170gram container plain low-fat yogurt

1 lemon, juiced

1 cup dried bread crumbs, seasoned

1/3 teaspoon garlic powder

salt to taste

1/4 cup butter

1 tablespoon chopped fresh parsley

Cooking Instructions:

Preheat oven to 175 degrees.

Place yogurt in a small bowl and stir until creamy. Add lemon juice and stir together. (NOTE: if you do not stir the yogurt first, the lemon juice will make the yogurt curdle) In a separate shallow dish or bowl, combine the bread crumbs, garlic powder and salt; mix together.

Rinse chicken breast and pat dry. Dip each breast into the lemon/yogurt mixture and then into the crumb mixture (coating completely but not heavily)

Place coated chicken on a baking tray and top each breast with a little butter. Sprinkle with chopped parsley and bake in oven for 1 hour. Let cool for 5-10 minutes before serving.

Makes 4 serves.

 

Ingredients:

1/4 cups margarine, softened

1/2 cups sugar

1 egg

1/4 skim milk

1/2 teaspoon vanilla

1/2 cup finely shredded carrot

1 cup all-purpose flour

1 1/4 teaspoon baking powder

1/2 teaspoon ground cinnamon

1/8 teaspoon salt

Dash ground nutmeg

Nonstick spray coating

2 teaspoons sifted powdered sugar

 

Directions:

In a small mixer bowl, beat margarine and sugar until blended. Beat in egg, milk and vanilla. Stir in carrot. In another bowl, combine flour, baking powder, cinnamon, salt and nutmeg. Add carrot mixture and stir until all combined.

Spray an 20x20x5cm baking pan with nonstick spray coating . Pour batter evenly into pan.

Bake in a 180 degree oven for 20-25 minutes or until toothpick inserted near the center of the cake comes out clean. Cool on wire rack (if desired, remove from pan after cooling 10 minutes, then cool completely)

Lightly shift powdered sugar evenly over cake. Serve.

 

Makes 9 serves.

Ingredients:

680 grams boneless beef chuck

6 cups of water

1 1/2 cups sliced celery

1 1/2 cups sliced fresh mushrooms

1 cup carrots

1 cup chopped onion

1 teaspoon salt

1 teaspoon dried rosemary, crushed

1/2 teaspoon pepper

1 clove garlic, minced

1 170gram can tomato paste

1/2 cup quick-cooking barley

 

Directions:

Trim fat from meat; cut into 1cm cubes. In a dutch oven, combine meat, water, celery, mushrooms, carrots, onion, salt, rosemary, pepper and garlic. Bring to boiling; reduce heat. Cover and cook for about 1 1/4 hours or until meat is tender. if necessary skim fat.

Stir in tomato paste and barley. Return to boiling; reduce heat. Cover and simmer for about 10 minutes or til barley is done.

Makes 8 serves.

Ingedients

1 cup sliced fresh mushrooms

1 tablespoon margarine

1 cup water

1 tablespoon snipped fresh parsley

1/2 teaspoon dried basil, crushed

1/4 teaspoon salt

1/8 teaspoon dried oregano, crushed

Dash pepper

2/3 cup couscous

1 medium tomato, peeled, seeded and chopped

 

Directions

In medium saucepan cook mushrooms in hot margarine until tender.

Carefully add water to saucepan. Stir in parsley, basil, salt, orengano and pepper. Bring to boiling; remove from heat. Stir in couscous.

Let stand, covereed, for 5 minutes. Stir in tomato and serve.

Makes 4 servings.

Ingredients

1 cup all-purpose flour

1/2 teaspoon baking soda

1/2 margarine

1/2 cup peanut butter

1/3 cup sugar

1/3 cup brown sugar

2 egg whites

1/2 teaspoon vanilla

1 1/4 cup rolled oats

 

Directions

In a bowl, stir together flour and baking soda. Set flour mixture aside. In a large mixing bowl, beat margarine with an electric mixer on medium to high speed for about 30 seconds or til softened.

Add peanut butter, sugar, and brown sugar to margarine. Beat til thoroughly combined, scraping down sides of bowl occasionally. Add egg whites and vanilla. Beat til well combined. Add flour mixture and then beat on low speed til combined. Stir in oats.

Drop mixture from a rounded teaspoon 5cm apart on a greased cooking tray. Bake in a 190 degrees oven for 8 – 10 minutes of til edges are golden. Remove cookies from tray and cool on a wire rack.

Make about 36.

Ingredients

4 skinless, boneless chicken breasts

1/2 cup mayonnaise

1/3 cupcrumbled feta cheese

2 cloves garlic, chopped

1 packet (about 280grams) frozen chopped spinach, thawed and drained

4 slices bacon

 

Instructions

In a medium bowl, mix mayonnaise, spinach, feta cheese and garlic until well blended. Set aside.

Carefully butterfly chicken breasts, making sure not to cut all the way through. Spoon spinach mixture into chicken breasts. Wrap each with a piece of bacon and secure with a toothpick. Place in a shallow baking dish and cover.

Bake at 190 degrees for 1 hour or until chicken is cooked.

Makes 4 servings