1. Low-fat butter chicken
Prep time 15 mins
Cooking time 30 mins
Olive oil cooking spray
400g chicken thighs, trimmed and cut into 3cm pieces
250g cherry tomatoes
4cm-piece fresh ginger, peeled and finely grated
2 tsp ground cumin
2 tsp ground coriander
1 tsp garam masala
1/4 tsp chilli powder
300g tinned tomatoes
1/3 cup skimmed Greek-style yogurt
Steamed basmati rice, to serve
1 Spray a large, deep non-stick frying pan with oil. Heat over medium-high heat. Add chicken. Cook, stirring occasionally, for 4 minutes or until light golden. Transfer to a plate. Add tomatoes to the same pan. Cook for 3-5 minutes or until softened. Add ginger and all the spice powders. Cook, stirring, for 30 seconds or until fragrant.
2 Add chicken and tinned tomatoes to the pan. Stir and simmer for 20 minutes or until the sauce begins to thicken and the chicken is cooked.
3 Add yogurt and stir well until the dish is heated through. Serve with rice.
2. Gluten-free lasagna
Prep time 10 mins
Cooking time 1 hour 15 mins
150g assorted vegetables (beans, carrots, green peas, cauliflower and spinach), roughly chopped and blanched
2 cups tomato passata
2 tsp olive oil
1 medium brown onion, finely chopped
2 garlic cloves, crushed
1 tsp finely chopped fresh rosemary leaves
500g lamb fillets, cut into thin slices
2 tbsp tomato purée
1/3 cup gluten-free cornflour
3 cups milk
180g Cheddar, grated
300g gluten-free lasagne sheets
1 Preheat oven to 200°C. Place vegetables and passata in a food processor and blend until it forms a smooth purée.
2 Heat oil in a medium-size pan over medium heat. Add onion, garlic and rosemary. Cook, stirring for 3 minutes or until onion has softened.
3 Add lamb. Cook for 8-10 minutes or until browned. Add tomato paste and stir for 1 minute. Add vegetable mixture. Bring to the boil. Reduce heat to medium. Simmer for 15 minutes or until thickened. Season with pepper.
4 For cheese sauce, place cornflour in a pan. Add 1/4 cup milk. Stir to form a smooth paste. Gradually add remaining milk, stirring to combine. Cook over medium heat, stirring constantly, for 10 minutes or until thickened. Stir in 1 cup cheese.
5 Grease a 7cm-deep, 20x30cm (base) baking dish. Arrange 1/3 lasagne sheets over the base. Top with half the lamb and some of the cheese sauce. Repeat. 6 Top with final layer of lasagne sheets. Spread with remaining cheese sauce and top with the rest of the cheese.
7 Bake for 40 minutes or until tender. Stand for 5 minutes, then serve.
3. Spaghetti carbonara
Prep time 10 mins
Cooking time 15 mins
2 egg yolks
1/2 cup low-fat cream
1/2 cup finely grated Parmesan, plus extra to garnish
1 tbsp olive oil
200g veal bacon rashers, halved lengthwise and sliced
3 garlic cloves, crushed
1 Cook pasta in a pan of boiling salted water, following packet instructions, until al dente. Drain and return to pan.
2 Meanwhile, whisk together eggs, yolks, cream and Parmesan in a bowl. Season and set aside.
3. Heat oil in a separate frying pan over medium heat. Add bacon. Cook, stirring occasionally, for 5 minutes or until golden. Add garlic and stir. Spoon the bacon and the egg mixture into the pan with pasta, tossing over low heat, for 1 minute or until pasta is covered in a creamy, thickened sauce.
4 Serve topped with extra Parmesan.
4. Low-fat hummus
Prep time 15 mins
400g tinned chickpeas, drained and rinsed
4 tbsp fresh lemon juice
2 tbsp tahini
2 tbsp water
1 tsp ground cumin
1/2 tsp ground coriander
1 small garlic clove, crushed
Sweet paprika, to garnish
Carrot and celery sticks, to serve
1 Place chickpeas, lemon juice, tahini, water, cumin, coriander and garlic in a food processor and blend until a smooth paste forms. Taste and season with salt and pepper.
2 Transfer hummus to a bowl. Sprinkle with paprika to garnish. Serve with carrot and celery sticks.
5. Cauliflower mornay with king prawns
Prep time 30 mins
Baking time 20 mins
800g cauliflower, trimmed and cut into large florets
1/4 cup flour
2 cups milk
3/4 cup grated Cheddar cheese
150g king prawns, shelled and deveined
1/2 cup fresh breadcrumbs
1 Preheat oven to 200°C. Cook cauliflower in a pan of boiling water for 5 minutes or until just tender. Drain and keep aside.
2 Melt butter in a pan over medium heat. Add flour. Cook, stirring, for 1 minute or until bubbling. Gradually add milk, stirring until smooth. Bring to the boil.
3 Reduce heat and simmer for 5 minutes or until sauce has thickened. Remove from heat. Stir in 1/2 cup cheese. Season.
4 Pour half the sauce into a 6-cup-capacity oven-proof dish. Arrange cauliflower over the mixture and scatter prawns over. Top with remaining sauce.
5 Combine breadcrumbs and remaining cheese in a bowl. Sprinkle breadcrumb mixture over cauliflower mixture.
6 Bake for 20 minutes or until golden.