Tandoori chicken rice salad

This amazing Indian-style dinner is made in only 15 minutes using tandoori chicken, rice, cherry tomato, coriander and pappadums. A family-pleasing weeknight winner.

• 6 (650g) tandoori marinated chicken skewers
• 1 red onion, halved, cut into thin wedges
• 450g packet basmati microwave rice
• 1 cucumber, quartered lengthways, thickly sliced
• 250g cherry tomatoes, halved
• 1/2 x 75g bag 'ready to eat' plain mini pappadums
• 1/4 cup fresh coriander leaves, chopped,
• 1/3 cup plain Greek-style yoghurt
• 2 tablespoons lemon juice
• Fresh coriander, to serve

Energy 2253kJ	Fat saturated 8.30g
Fat Total 21.00g	Carbohydrate sugars g
Carbohydrate Total 48.90g	Dietary Fibre 3.80g
Protein 35.70g	Cholesterol 126.00mg
Sodium 670.00mg

All nutrition values are per serve.

1. Step 1

   Heat an oiled barbecue hotplate and chargrill on medium heat. Cook chicken skewers on chargrill, turning, for 10 minutes or until cooked through. Cook onion on hotplate, tossing, for 5 minutes or until tender.

2. Step 2

   Meanwhile, cook rice following packet directions. Transfer to a large heatproof bowl.

3. Step 3

   Remove chicken from skewers. Add cucumber, tomato, onion, chicken, pappadums and 1/2 the coriander to rice. Season with salt and pepper. Toss to combine.

4. Step 4

   Combine yoghurt, lemon juice and remaining coriander in a bowl. Season well with salt and pepper. Serve salad with yoghurt dressing and extra coriander.

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Cobb salad

You'll fall in love with the delicious combination of ingredients in this Cobb salad.

• 16 green king prawns, shelled and deveined, tail on
• Sea salt and fresh ground black pepper, to taste
• 2 baby cos lettuce, washed and chopped
• 4 eggs, hard boiled and quartered
• 12 slices of smoked salmon
• 2 avocados, peeled and sliced
• 1 punnet cherry tomatoes, quartered
• 200g triple cream brie cheese, sliced
• Chopped chives and dill
• 1/2 cup Praise Deli Style Ranch Dressing

1. Step 1

   Skewer the prawns on 4 soaked bamboo sticks.

2. Step 2

   Season the prawns with salt and pepper and grill on a hot BBQ for no more than 2 minutes on each side.

3. Step 3

   Chop lettuce and place on plate. Arrange ingredients in rows on top of the lettuce in the order of prawn skewers, egg, smoked salmon, avocado slices, tomatoes and brie cheese. Season with salt and pepper, chopped chives and dill.

4. Step 4

   Serve with Praise Deli Style Ranch Dressing.

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Labne with dukkah

Serve this thick, creamy and tangy dip with toasted pita as a nutritious starter or snack for eight.

• 1kg Farmers Union Greek Style Yogurt
• 1 1/2 teaspoons sea salt

Dukkah

• 2 tablespoons toasted pistachio kernels, finely chopped
• 1 tablespoon toasted sesame seeds
• 1 teaspoon ground cumin
• 2 teaspoons extra virgin olive oil

Energy 700kJ	Fat saturated 5.00g
Fat Total 11.00g	Carbohydrate sugars g
Carbohydrate Total 11.00g	Dietary Fibre 0.50g
Protein 7.50g	Cholesterol mg
Sodium mg

All nutrition values are per serve.

1. Step 1

   Combine yoghurt and sea salt in a bowl. Spoon into a piece of muslin. Tie edges to enclose. Place in a sieve over a large bowl in the fridge for 24 hours to drain.

2. Step 2

   Combine pistachio kernels, sesame seeds and ground cumin in a bowl. Season.

3. Step 3

   Spoon labne into a dish. Sprinkle with dukkah and drizzle over extra virgin olive oil.

Why yoghurt?

Good source of protein, calcium, riboflavin and vitamin B12

Suitable for many people with lactose intolerance – bacteria that thicken the yoghurt also partially digest the lactose in the milk.

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Creamy mayonnaise dressing

Brighten up the menu with this easy mayonnaise dressing.

• 3 egg yolks
• 1 tablespoon white wine vinegar
• 1 teaspoon sea salt
• 1/4 teaspoon white pepper
• 1 cup extra light olive oil
• 1 tablespoon wholegrain mustard
• 1 tablespoon lemon juice

1. Step 1

   Process egg yolks, vinegar, salt and pepper until frothy and combined.

2. Step 2

   With the motor running, add oil in a thin, steady stream until mixture is thick and creamy.

3. Step 3

   Add wholegrain mustard, lemon juice and 2 tablespoons warm water. Process until just combined. Serve.

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Poached cardamom plums

• 250mls (1 cup) water
• 110g (1/2 cup) caster sugar
• 5 cardamom pods
• 8 plums (variety of your choice), halved, stones removed
• 2 200g cartons Country Style Reduced Fat Yoghurt (natural) (Attiki brand)

Energy 963kJ	Fat saturated 1.00g
Fat Total 2.00g	Carbohydrate sugars 44.00g
Carbohydrate Total 44.00g	Dietary Fibre 3.00g
Protein 7.00g	Cholesterol 17.00mg
Sodium 93.64mg

All nutrition values are per serve.

1. Step 1

   Combine the water, caster sugar and cardamom pods in a medium, heavy-based saucepan and stir over a medium-low heat until the sugar dissolves completely. Bring to the boil and simmer, uncovered, for 8-10 minutes or until the mixture is slightly syrupy. Add the plums, cover and simmer for 4-5 minutes or until the plums are tender. (See microwave tip.)

2. Step 2

   Pour the plums and syrup into a heat-resistant bowl. Place in the fridge for 30 minutes to chill. Serve the plums with the yoghurt.

Microwave tip: combine the water, caster sugar and cardamom pods in a large microwave-safe bowl. Cook, uncovered, stirring every minute, for 4-5 minutes on High/850watts/100%. Add the plums, cover and cook for 2-3 minutes on Medium/500watts/50%, or until the plums are tender. Cover and chill

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Zucchini and sweet potato slice

It's the savoury slice that you all can't get enough of! Try this easy recipe and you'll see why it has gone viral.

• 2 teaspoons olive oil
• 1 large brown onion, finely chopped
• 300g sweet potato, peeled, coarsely grated
• 2 garlic cloves, crushed
• 4 eggs
• 2 egg whites
• 40g (1/4 cup) plain flour
• 125g (1/2 cup) reduced-fat fresh ricotta
• 250g zucchini, grated, moisture removed
• 2 tablespoons chopped fresh chives
• 2 tablespoons chopped fresh continental parsley, plus extra whole leave to serve
• 240g cherry truss tomatoes (see note)

Energy 1060kJ	Fat saturated 3.50g
Fat Total 10.00g	Carbohydrate sugars g
Carbohydrate Total 25.00g	Dietary Fibre 5.00g
Protein 16.00g	Cholesterol mg
Sodium mg

All nutrition values are per serve.

1. Step 1

   Preheat oven to 180C. Grease and line a 26 x 16cm (base measurement) slice pan.

2. Step 2

   Heat the oil in a large non-stick frying pan over high heat. Cook the onion, stirring, for 3 minutes or until soft. Stir in the sweet potato for 3-4 minutes or until soft. Stir in the garlic for 1 minutes or until aromatic.

3. Step 3

   Whisk the eggs, egg whites and flour in a large bowl until smooth. Whisk in ricotta until just combined. Stir in the sweet potato mixture, zucchini, chives and parsley. Season.

4. Step 4

   Pour the mixture into the prepared pan. Bake for 25-30 minutes or until golden and cooked through. Set aside to cool slightly.

5. Step 5

   Meanwhile, place the tomatoes on a baking tray. Spray with olive oil. Roast for 10 minutes or until just soft.

6. Step 6

   Serve the slice with tomatoes, scattered with extra parsley.

Eat eggs without guilt! Two of them contain less saturated fat than there is in a tablespoon of polyunsaturated spread. They are also a vegetarian source of protein and vitamin B12. They provide vitamins A, E, riboflavin and folate, and minerals including iron, iodine and selenium. Egg yolks contain lutein and zeaxanthin for eye health.

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Tiramisu

A liqueur __dessert is a sure way to warm up this winter and this classic tiramisu is sure to be a crowd pleaser.

• 2 cups strong black coffee
• 1/2 cup marsala (see note)
• 3 eggs, separated
• 1/3 cup caster sugar
• 250g mascarpone
• 300ml thickened cream, lightly whipped
• 1 large packet of sponge fingers (savoiardi)
• cocoa, for dusting

Energy 1849kJ	Fat saturated 19.00g
Fat Total 30.00g	Carbohydrate sugars 23.00g
Carbohydrate Total 32.00g	Dietary Fibre -
Protein 8.00g	Cholesterol -
Sodium 130.63mg

All nutrition values are per serve.

1. Step 1

   Pour coffee and marsala into a shallow dish. Set aside.

2. Step 2

   Beat egg yolks and sugar in a large bowl with electric beaters until pale and thick. Add the mascarpone and whipped cream, mixing gently until just combined.

3. Step 3

   Beat egg whites in a medium bowl with electric beaters until soft peaks form. Using a large metal spoon, gently fold eggwhites into the mascarpone mixture.

4. Step 4

   Dip enough biscuits into the coffee mixture to cover the base of a 19cm square ceramic dish. Cover the biscuits with one-third of the mascarpone mixture. Repeat layers 2 times, ending with the cream. Cover with plastic wrap and refrigerate for at least 2 hours. Dust generously with cocoa and serve.

5. Step 5

   Variation: Marsala can be replaced with orange juice if preferred.

Note: Marsala is fortified wine.

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