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
Belongs to rosie Fudgy Brownies 

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
Belongs to kadom100 Herb Vinaigrette 

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