Chicken Dijon

(Serves 4)

Ingredients:

4 boneless, skinless chicken breasts              

2 teaspoons lemon juice

2 tablespoons Dijon mustard                          

2 garlic cloves, crushed                                     

½ teaspoon black pepper                      ½ teaspoon salt

Directions:

1.   Preheat oven to 190 degrees C/374 degrees F.

2.   Place chicken breasts in a glass baking dish. In a small bowl, combine lemon juice, garlic, mustard, salt and pepper. Mix together. Spread mustard mixture over tops of chicken breasts. Bake 20 t0 30 minutes or until chicken is done and no longer pink in the center.

Calories per serving: 106

Carbohydrates: 2g (grams) | Protein: 20g | Fat: 2g | Fiber: 0

Tip: This simple chicken dish goes with any pasta, rice or potato and vegetable side dish of your choice.

Sesame Noodles with Peppers & Pine Nuts

(Serves 6)

Ingredients:

225g spaghetti                                            Dressing:

1 teaspoon vegetable oil                            60ml lime juice

½ red pepper, thinly sliced                      3 tablespoons soy sauce

1 onion, thinly sliced                                  1 tablespoon brown sugar

1 (400g) can bean sprouts, drained        1 tablespoon water                

2 tablespoons fresh basil, chopped          1 tablespoon sesame oil

1 tablespoon fresh coriander,                   1 teaspoon ground ginger

   chopped                                                    2 garlic cloves, crushed

2 tablespoons pine nuts                            dash red pepper flakes                       

Directions:

1.   Prepare spaghetti according to package directions. Drain.

2.   In a large frying pan, heat the vegetable oil. Add red pepper and onion. Sauté until slightly tender. Add drained bean sprouts and spaghetti. Remove from heat. Toss with basil, coriander and pine nuts.

3.   Combine dressing ingredients. Mix well. Pour spaghetti mixture into a large bowl. Toss with dressing. Serve slightly warm or cold.

Calories per serving: 219

Carbohydrates: 37g (grams) | Protein: 7g | Fat: 4g | Fiber: 3g

Tip: This pasta dish will jazz up your baked chicken breast or fish fillet.

Lentil Spaghetti

(Serves 6)

Ingredients:

225g spaghetti                                       ½ teaspoon salt

1 tablespoon vegetable oil                    ½ teaspoon red pepper flakes

½ onion, chopped                                 1 tomato, diced

2 garlic cloves, minced                         50g feta cheese

200g dry lentils                                     2 teaspoons parsley

½ teaspoon thyme                                375ml water

Directions:

1.   Prepare spaghetti according to package directions. Drain.

2.   In a large frying pan, heat the vegetable oil. Add garlic and onion. Cook over medium heat for about 3 minutes. Add the lentils and 375ml of water. Bring to the boil. Add thyme, salt, red pepper flakes and tomatoes. Bring to boil again. Reduce heat. Simmer, uncovered, for 30 minutes until lentils are softened.

3.   To serve, place spaghetti onto serving platter. Top with lentils. Sprinkle with feta cheese and parsley.

Calories per serving: 315

Carbohydrates: 51g (grams) | Protein: 16g | Fat: 5g | Fiber: 12g

Tip: Eliminate the feta cheese and reduce calories by 25 and fat by 2 grams per serving.

Pasta Primavera

(Serves 4)

Ingredients:

225g linguini                                             100g fresh mangetout, trimmed

2 tablespoons vegetable oil                    1 red pepper, cut into strips

2 garlic cloves, minced                            1 yellow pepper, cut into strips

2 small courgettes, thinly sliced            1 tablespoon chopped fresh basil

1 punnet cherry tomatoes, cut in half       

Directions:

1.   Prepare linguini according to package directions. Drain.

2.   In a large frying pan, heat the vegetable oil. Add garlic, peppers, courgettes and snow peas. Stir-fry vegetables until tender. Add drained pasta, cherry tomatoes and basil. Toss.

Calories per serving: 195

Carbohydrates: 28g (grams) | Protein: 5g | Fat: 8g | Fiber: 4g

Tip: This vegetarian dish can be served solo or along with chicken, fish or beef for a larger meal.

Salmon Fettuccini

(Serves 6)

Ingredients:

2 tablespoons margarine                                         2 tablespoons lemon juice

2 onions, finely chopped                                          1 teaspoon dill weed

2 tablespoons Parmesan cheese                             salt and pepper to taste       

450g skinless salmon fillet, cut into chunks             100g frozen peas

450g fettuccini pasta (can also use other pasta) 

Directions:

1.   Prepare pasta according to package directions. Drain.

2.   In large frying pan, melt margarine over medium heat. Add onions, salmon chunks, lemon juice, and salt and pepper. Cook about 3-5 minutes until salmon is cooked throughout and no longer opaque.

3.   Add half a cup of water and the peas. Heat until water evaporates and peas are cooked. Toss with drained fettuccini. Sprinkle with dill and Parmesan cheese to serve.

Calories per serving: 280

Carbohydrates: 26g (grams) | Protein: 21g | Fat: 10g | Fiber: 3g

Tip: Cut the margarine in half and save 20 calories and 2 grams of fat per serving.

Lemon Fish Fillets with Capers

(Serves 4)

Ingredients:

30g flour                                                    2 tablespoons oil

½ teaspoon salt                                        1 teaspoon margarine

½ teaspoon pepper                                  1 tablespoon capers

1 tablespoon lemon juice or 1 fresh lemon                   

450g fish fillets (white fish: cod, haddock, fillet of sole)

Directions:

1.   In a shallow dish or pie tin, combine flour, salt and pepper. Add fish fillets to flour mixture and coat well.

2.   In a large frying pan, heat oil. Cook fish until lightly browned, about 3-5 minutes on each side. Remove fish to serving platter.

3.   Remove frying pan from heat. Add margarine, capers and lemon juice to warm frying pan. Heat until margarine is just melted. Pour sauce over fish fillets to serve.

Calories per serving: 206
Carbohydrates: 6g (grams) | Protein: 19g | Fat: 11g | Fiber: 0.5g

Tip: Cook fish in 2 tablespoons of consommé or use vegetable oil cooking spray instead of oil to save 60 calories and 7 grams of fat per serving.

Orange Chicken

(Serves 4)

Ingredients:

1 tablespoon margarine                               2 tablespoons orange marmalade

2 garlic cloves, crushed                                125ml orange juice

4 boneless, skinless chicken breasts          1 teaspoon corn flour

½ teaspoon dried rosemary                        salt and pepper to taste

Directions:

1.   In large frying pan, melt margarine over medium heat. Sauté garlic. Add chicken breasts, rosemary, salt and pepper. Cooking until chicken breasts begin to brown, about 3 to 4 minutes on each side. Remove chicken from frying pan.

2.   In a small bowl, combine orange juice, marmalade, corn flour and 3 tablespoons of water. Pour mixture into frying pan. Heat 2 to 3 minutes, while stirring, until orange mixture begins to thicken. Add chicken back to frying pan. Cover and simmer for 10 to 15 minutes.

Calories per serving: 234
Carbohydrates: 18g (grams) | Protein: 27g | Fat: 6g | Fiber: 0

Chicken Vegetable Stir-Fry

(Serves 6)

Ingredients:

4 boneless, skinless chicken breasts                 1 teaspoon salt

1 garlic clove, crushed                                         ½ teaspoon pepper

1 red pepper, cut into strips                               1 teaspoon paprika

1 green pepper, cut into strips                           2 tablespoons flour

100g fresh broccoli florets                                  2 tablespoons oil

125ml chicken or vegetable consommé            1 chopped onion

Directions:

1.  Cut chicken into half-inch strips. In a shallow dish or pie tin, combine salt, pepper, paprika and flour. Add chicken strips to flour mixture and coat well.

2.   In a large frying pan, heat 1 tablespoon of the oil. Add chicken. Cook until golden brown. Remove chicken to a large plate.

3.   Heat remaining tablespoon of oil. Add onion, garlic, broccoli and peppers. Cook until vegetables are slightly tender. Return chicken to pan and add consommé. Cook until thoroughly heated and about half of the consommé evaporates.

Calories per serving: 136

Carbohydrates: 6g (grams) | Protein: 14g | Fat: 6g | Fiber: 2g

Tip: Top with small serving chow mein noodles and add 20 calories and 1 ½ grams of fat per serving.