Serve this sweet and salty dip with crackers or sliced pita.
This Asian-inspired pork dish offers up lovely aromas, a little bite (thanks to the chili), and the crunch of fresh vegetables’with the added bonus of being lean.
A tasty curry with a spicy kick, mellowed with reduced-fat coconut milk. The addition of fresh mango not only adds to the colour and appeal, but boosts the vitamin content of the dish. Serve with warm nan bread and a favourite Indian chutney.
All the family will love this sweet and sour casserole that makes the most of seasonal fresh plums. It’s traditionally flavoured with ginger, five-spice, vinegar, soy and scallions, and the addition of water chestnuts and cubes of sweet potato turn it into a complete, low-fat dish.
Grilled Mediterranean vegetables, combined with plump olives and a chili pepper, garlic and lemon dressing, make an exciting topping for polenta.
Heart-healthy tuna has a unique flavour and a firm texture. Here, it is briefly pan-fried, then gently cooked in a red pepper and tomato sauce. Delicious with ciabatta.
This is a really quick recipe for dressing up lean round steak. A gutsy tomato sauce, boosted with anchovies and capers, is made in the same pan, and all that’s needed is some crusty French bread and a side salad for a deliciously easy meal.
Firm, meaty white fish fillets are perfect for stir-frying as they keep their shape well and don’t break up easily. Serve the fish on a bed of tender vegetables and top with salty prosciutto, all cooked in the same wok. Some crusty bread rolls would complete the meal nicely.
This Indonesian-style stir-fry combines colourful crunchy vegetables and tender chicken strips. Serve with toasted white or whole wheat pita bread.
A fragrantly spiced pilaf-style dish that doesn’t take much more effort than ordering takeout, yet is much healthier as it is lower in fat. Serve with a refreshing raita (page 27) to complete the meal.
A fabulous vegetarian bite that’s deliciously healthy as well as fun to eat. The bean and vegetable mixture has a great spicy kick, and is combined with crunchy salad, grated cheese and creamy yogourt in tortilla wraps.
Sun-dried tomatoes, garlic and herbs create a Mediterranean flavour, and a fresh chili and tomato salsa adds extra zing. Making your own burgers is so worthwhile, as they’re much lower in fat than most pre-made burgers, and you can flavour them as you please.
This is one of the simplest soups to make with wonderful exotic flavours provided by lemon grass, coconut, ginger and chili pepper. The addition of thin noodles makes it quick and easy to prepare in one pot.
Pho (pronounced fur) is a Vietnamese fragrant beef noodle soup. It is perfect for lunch or dinner with friends because each person can add their own accompaniments to taste.
Leeks, corn and potatoes make this chunky seafood chowder a satisfying main meal soup. Serve garnished with a swirl of sour cream and some crusty whole-grain bread to accompany.
Sea bass makes an impressive meal, and its delicious flesh is moist, tender and sweet. Here it’s stuffed with an exotic Moroccan-style fresh herb and spice mixture called chermoula, then braised on a bed of vegetables.
Try this stylish dish for entertaining. Duck breasts are full of succulent flavour and when you remove the skin, you reduce the fat.
This dish bursts with the colour and flavour of fresh herbs, zesty lemon and piquant chili that enhance the sweet crabmeat and pasta. It’s an all-round star because it’s so easy to make in the time that it takes to cook the pasta.