serves 4
You might need to buy:
- Tomato-Avocado Salsa
- chopped fresh cilantro
- lemon juice
- olive or vegetable oil
- Fish
- olive or vegetable oil
- lemon juice
- ground cumin
serves 4
You might need to buy:
- Lemon- and Parmesan-Crusted Salmon
- soft white bread crumbs
- grated Parmesan cheese
- grated lemon peel
- dried thyme leaves
Serve with rice and veggies
serves 4
You might need to buy:
- Sauce:
- light mayonnaise $
- fat-free sour cream $
- prepared horseradish
- ground red pepper
- black pepper
- Croquettes:
- all-purpose flour
- chopped fresh dill
- light mayonnaise $
- grated lemon rind $
- black pepper
- egg white
- Cooking spray
will keep for several days, well covered, in your refrigerator. Use it as a cold sandwich spread or make grilled sandwiches, cooking until the cheese melts.
serves 6
You might need to buy:
- mayonnaise
- shredded Swiss or Gruyere cheese
- whole grain bread
- butter
Makes 30 cookies. 94 calories per cookie – less if leave out cherries.
You might need to buy:
- old-fashioned rolled oats
- baking soda
- unsalted butter
- packed light brown sugar
- dried cherries
- vanilla extract
- Cooking spray
150 calories per square
8" dish, cut into 16 squares
You might need to buy:
- unsweetened cocoa
- butter
- granulated sugar
- 1% low-fat milk $
- vanilla extract
- large egg yolks
- large egg
- Cooking spray
serves 3
You might need to buy:
- good olive oil
- kosher salt
- freshly ground black pepper
- freshly grated Parmesan
Use with Herbed Pan Roast of Salmon with Warm Greens and Herb Vinaigrette
You might need to buy:
- minced shallots
- minced garlic
- kosher salt
- turns freshly ground black pepper
- olive oil
Nutritional Info:
Energy: 1295kJ
Calories: 310cal
Protein: 33.1g
Fat: 9.7g
- saturated: 3.9g
Carbohydrates: 22.9g
- sugars: 4.9g
Dietary Fibre: 4.3g
Sodium: 95mg
Calcium: 70mg
Iron: 5.7mg
ready in about 25 minutes;
serves 4
You might need to buy:
- 500g lean beef mince
- cumin
- chilli power
- trim milk
- reduced-fat spread
- steamed broccoli and carrots to serve
Nutritional Info:
Energy: 1920kJ
Calories: 459cal
Protein: 37g
Fat: 8g
- saturated: 2g
Carbohydrates: 60g
- sugars: 3g
Dietary Fibre: 4g
Sodium: 360mg
Calcium: 80mg
Iron: 2mg
ready in about 30 minutes;
serves 4
You might need to buy:
- x 150g firm white fish fillets such as hoki
- sesame oil
- salt-reduced soy sauce
- Chinese rice wine or dry sherry