Pan-fried Pork Chop with Sweet Potato and long bean gratin

Serves 4

Ingredients

• 500g sweet potato, finely sliced
• 300ml cream
• 280g long beans, chopped into 1-inch segments
• Salt & Pepper, to taste
• 8 tbsp grated cheddar cheese
• 4 pieces 175g pork chops
• Oil, for frying

Directions

1. Preheat the oven to 180 deg C.
2. In 4 medium-sized ramekins,alternate layers of sweet potatoes, cream and long beans. Season each layer well with salt & pepper. Top with grated cheese and bake in oven for 15 min.
3. Dry the pork chops well with paper towels, then fry over medium heat for 3-4 min on each side, seasoning as each side cooks.

Grilled Tamarind Chicken with Bell Peppers and glazed carrots

Serves 4

Ingredients

• 4 tsp light sauce
• 12 tsp brown sugar
• 8 tbsp tamarind paste, de-seeded
• 4 boneless chicken thighs, with skin intact
• 8 bell peppers of any colour, seeded and chopped into large pieces
• Olive oil, to coat
• Salt & Pepper, to taste
• 700g carrots, peeled and finely sliced lengthwise
• 8 tsp butter, melted

Directions

1. Preheat oven to 180 deg C
2. Combine soya sauce, 4 tsp brown sugar and tamarind paste with chicken. Let chicken sit in marinade for 10 min.
3. Toss bell peppers with olive oil, and salt & pepper.
4. Toss carrots, the remaining brown sugar, and melted butter with salt and pepper.
5. Cook bell peppers, carrots and marinated chicken in the middle rack of the oven for approximately 15-18 min. Remove chicken and continue cooking peppers and carrots for 15 min at 150 deg C if the vegetables are not done.

Pan-fried Catfish and sesame chickpea salad with garlic

Serves 4

Ingredients

• 4 cloves garlic, finely sliced
• Oil, for frying
• 4 cans chickpeas
• 3/4 cup spring onion, chopped
• 8 tbsp sesame oil
• 200g flour
• 4 tsp dried drill
• Salt and peppe, to taste
• 8 pieces 100g catfish fillets, or any other white fish

Directions

1. Gently fry garlic slices on medium heat until fragrant.
2. To make the salad, drain chickpeas and combine with garlics slices, shopped spring onions, lemon juice and sesame oil.
3. Combine flour with dill, and salt and pepper. Dredge fish fillets through flour mixture, and pan-fry in non-stick pan over medium heat for 3-4 min on each side.
4. Serve with chickpeas salad.

Spiced BBQ Prawns

Deliciously Low-Fat
Delight your tastebuds with easy-to-cook prawn dish
Prep 10 mins / Cook 2 mins / Serves 4

• 1 small onion, finely chopped
• 1 tbsp olive oil
• 1 tbsp lemon juice
• 1 tbsp chopped parsley
• 1 tbsp chopped coriander
• 2 tsps ground cumin
• 1 clove garlic, crushed
• 1 tsp turmeric
• 1/2 tsp paprika or chilli powder
• 1 kg grey prawns, shelled and deveined, keeping tails intact
• 1/4 tsp salt
• lime wedges, to serve

Couscous

• 1 cup couscous
• 1 cup boiling water
• 1 tbsp chopped parsley

1. Preheat a barbecue grill on medium.
2. In a bowl, prepare the marinade by combination onion, olive oil, lemon juice, parsley, coriander, ground cumin, garlic, turmeric and paprika.
3. Add prawns to marinade and season with salt. Toss prawns in marinade to coat well. Set aside for 5 mins.
4. Meanwhile, prepare couscous. Place couscous in a mixing bowl. Add water. Cover and set aside for 5 mins.
5. Thread prawns lengthways onto metal skewers. Grill for 1-2 mins on each side until prawns change colour.
6. Add chopped parsley to cooked couscous and fluff gently with a fork.
7. Spoon onto serving plates. Top with 3 skewered BBQ prawns.

NUTRITIONAL ANALYSIS (PER SERVE)

Calories 266.5 kcal

Fat 6 g

Saturated fat 0.9 g