Cheesy corn on rye

Reference The Australian Women's Weekly - The 21-Day wonder diet, Pg. 22
PREP 5 minutes COOK 30 seconds SERVES 2

Ingredients
310 g can corn kernels, rinsed, drained
2 tablespoons low-fat ricotta cheese
40 g baby spinach leaves
2 slices rye bread (90 g), toasted

1. Heat corn in medium bowl in microwave oven on high (100%) for about 30 seconds, stir in cheese and spinach.
2. Serve toasts topped with corn mixture

Potato, tuna and egg salad

Reference The Australian Women's Weekly - The 21-Day wonder diet, Pg. 25.
PREP 5 minutes COOK 10 minutes SERVES 2

Ingredients
6 baby new potatoes (240 g)
100 g green beans, trimmed, halved crossways
2 tablespoons skim-milk natural yogurt
1 teaspoons finely grated lemon rind
2 teaspoons lemon juice
185 g can tuna in springwater, drained, flaked
3 green onions (spring onions), sliced finely
1 tablespoon, coarsely chopped fresh flat-leaf parsley
2 hard-boiled eggs, halved

1. Boil, steam or microwave potatoes and beans, separately, until tender, drain, cool.
2. Meanwhile, make dressing by combining yogurt, rind and juice in medium bowl.
3. Quarter potatoes, add to dressing with tuna, onion and parsley, stir to combine. Serve salad topped with egg.

Spiced lamb cutlets with coriander pumpkin

Reference The Australian Women's Weekly - The 21-Day wonder diet, Pg. 21
PREP 15 minutes COOK 15 minutes SERVES 2

Ingredients
200 g butternut pumpkin, peeled, cut into 1 cm pieces
125 g can chickpeas, rinsed, drained
1/2 cup (60 g) frozen baby peas
2 tablespoons fresh coriander leaves
4 fresh trimmed lamb cutlets (200 g)
2 teaspoons curry powder
cooking-oil spray
1/2 cup (80 ml) light coconut milk or  light cream
2 tablespoons chicken stock
1 clove garlic, crushed

1. preheat oven to 200c/180c fan-forced
2. Roast pumpkin in small, shallow, backing dish, uncovered, 10 minutes. Add chickpeas and peas, cook uncovered about 5 minutes or until pumpkin is tender, remove from oven, sprinkle with coriander.
3. Meanwhile, sprinkle lamb with curry powder, spray lamb with cooking-oil, cook lamb in heated medium frying pan, remove from pan.
4. Add coconut milk (or light cream if using), stock and garlic to same pan, bring to boil, stirring, remove from heat.
5. Serve pumpkin mixture and lamb with coconut sauce or (light cream sauce).

Yellow Rice

Reference Roses original recipes
SERVES 4

Ingredients
3/4 teaspoons ground turmeric
1/4 teaspoon ground cumin
pinch cinnamon
3 cup water
1 tablespoon unsalted butter
1/2 teaspoon salt
1 1/2 cups long grain basmatic rice
2 tablespoons sliced  scallions (Spring onions)

Directions

1. In a medium saucepan, heat the turmeric, cumin and cinnamon over low heat until fragrant, stirring every 30 seconds.
2. Add the water, salt and butter and bring to boil.
3. Add the rice and stir well.
4. Cover and reduce heat to a slight simmer.
5. Cook, covered, without stirring until the water is absorbed and the rice is tender. (About 20 minutes)
6. Add Scallions and serve.

Thai green chicken curry with bamboo shoots

Reference Roses original recipes
PREP TIME 10 minutes COOK TIME 15 minutes SERVES 4

Ingredients
2 tablespoons vegetable oil
500 gr skinless chicken fillets
400 ml light cream
225 gr can sliced bamboo shoots, drained
2 tablespoons Thai fish sauce
1 tablespoon soft dark brown sugar
2 tablespoons chopped fresh basil
4 tablespoons chopped fresh coriander
extra basil leaves to garnish

Directions

1. Heat oil in a large, heavy-based saucepan. Add the curry paste and fry, stirring frequently, for 3 minutes or until aromas are released. Add the chicken turn to coat thoroughly  and fry for 4-5 minutes, stirring from time to time.
2. Stir in the light cream, bamboo shoots, fish sauce, sugar and salt to taste. Bring to the boil, stirring often, then reduce the heat. Simmer, uncovered, for 10 - 15 minutes until the chicken is tender, stirring occasionally. Just before serving, stir in the chopped basil and coriander, and garnish with basil leaves.

Thai-spiced chicken with cucumber and pineapple salad

Reference The CSIRO total well being diet fast and fresh recipes. Pg. 100.
PREP 40 minutes + marinating time COOK 35 minutes SERVES 4

Ingredients
1 1/2 teaspoons ground turmeric
2 stalks lemongrass, trimmed and finely chopped
3 cloves garlic crushed
2 tablespoons fish sauce
2 small red chilies, or to taste, coarsely chopped
175 ml reduced-fat coconut-flavored evaporated milk
1 kg skinless chicken pieces, trimmed of fat
vegetable oil spray

Cucumber and pineapple salad
1/2 large cucumber, thinly sliced
300 gr pineapple, peeled, cored and thinly sliced
Large handful coriander sprigs, leaves picked (optional)
2 1/2 tablespoons lime juice

Tomato jam
4 ripe tomatoes (about 500 gr) coarsely chopped
1/2 red capsicum (pepper), trimmed, seeded and coarsely, chopped
1 red chili, or to taste, finely chopped
2 tablespoons fish sauce
1 tablespoon caster sugar or powdered sweetener

Directions

1. Combine the turmeric, lemongrass, garlic, fish sauce and chilli in a food processor and process to a coarse paste. Add the evaporated milk and process to combine well.  Transfer the mixture to a bowl, add the chicken pieces and toss to coat. Cover with plastic wrap and refrigerate for 4 hours, or overnight if you have time.
2. Preheat the oven to 180c  and spray a large baking dish with vegetable oil. Drain the chicken pieces, then place them in the dish in a single layer. Roast for 35-40 minutes or until cooked through and golden.
3. Meanwhile for the tomato jam, combine the tomatoes and capsicum, in a food processor and process until smooth. Place in a small saucepan  with the remaining ingredients and bring to a simmering point. Cook over low-medium heat for 25 minutes or until reduced and very thick, then set aside until needed.
4. Place the cucumber, pineapple, coriander and lime juice in a bowl and toss to combine well.
5. Serve the chicken pieces with the salad and a spoonful of tomato jam.

Tuna, artichoke and white-bean omeletts

Reference The CSIRO total well being diet fast and fresh recipes, Pg. 12
PREP 10 minutes COOK 10 minutes Serves 4

Ingredients
8 eggs
olive oil spray
12 tinned artichoke hearts, drained and quartered
1 x 425 gr tin tuna in spring water, drained and coarsely flaked
2 spring onions, trimmed and finely sliced (optional)
1 1/3 cups (265 gr) tinned cannellini beans, drained
large handful of watercress springs
1 1/2 tablespoons balsamic vinegar

Directions

1. Place the eggs, and 2 1/2 tablespoons of cold water  in a large bowl, then whisk to combine well and season with salt and pepper.
2. Heat a small non-stick frying pan over a medium heat, once hot, spray with olive oil.  Add a quarter of the egg mixture, swirling to coat the pan, then cook for 2-3 minutes or until the omelette is just set, pushing the edges toward the middle of the pan as they cook. Invert the omelette onto a plate, then slip it into the pan to cook the other side for about 30 second. Remove the omelette to a warm plate while you cook the remaining mixture. you will have enough for four omelettes.
3. Place the artichokes, tuna, spring onions (if using), beans, cress and balsamic vinegar in a large bowl and gently toss to combine.
4. Serve one omelette per person with tuna salad.