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1 SERVE = 2 units protein 2 units vegetables 1 unit fats Chicken tikka braised green SERVES 4 PREP 15 mins, plus mar 800 g skinless chicken thigh fillets, trimmed of fat 1 tablespoon vegetable oil ½ teaspoon ground turmeric 600 g green beans, trimmed and halved juice of ½ lemon small handful roughly chopped coriander leaves 1 teaspoon Garam Masala (see page 208) lemon wedges, to serve TIKKA CURRY PASTE 6 cloves garlic, chopped 2 tablespoons chopped ginger 1–2 small red chillies, chopped ¼ bunch coriander, stems and roots chopped juice of 1 lemon 1 tablespoon Garam Masala (see page 208) 1 teaspoon sweet paprika 3 tablespoons reduced-fat Greek-style yoghurt 1 2 3 4 One of India’s most rec marinated chicken piec Use any leftovers to ma Place the chicken pieces For the curry paste, blen stems and roots and the paste. Reserve 1 tablesp beans, and to the remain paprika and yoghurt. Mix pepper, then spoon over then cover and marinate Preheat the oven to 200° rack positioned over a ro until the chicken is cooke to darken. Meanwhile, place a medi add the oil and reserved Add the turmeric and gre 1 minute until the beans lemon juice and 1 tablesp the heat to low, cover and
icken tikka with turmericaised green beans 15 mins, plus marinating time COOK 30 mins e of India’s most recognisable dishes, these spicy, yoghurtrinated chicken pieces are great to serve for a dinner party. any leftovers to make the chicken tikka wraps on page 137. ce the chicken pieces in a large shallow bowl. the curry paste, blend the garlic, ginger, chillies, coriander ms and roots and the lemon juice together to form a smooth te. Reserve 1 tablespoon of the mixture to flavour the green ns, and to the remaining paste, add the garam masala, rika and yoghurt. Mix well, season to taste with salt and per, then spoon over the chicken pieces. Turn to coat, n cover and marinate for 2 hours or overnight in the fridge. heat the oven to 200°C. Arrange the chicken pieces on a k positioned over a roasting tin, and roast for 20–25 minutes il the chicken is cooked through and the edges have started nwhile, place a medium-sized saucepan over medium heat, the oil and reserved paste and cook, stirring, for 2 minutes. the turmeric and green beans and cook, stirring, for inute until the beans are coated in the spice mix. Add the on juice and 1 tablespoon of warm water, then reduce heat to low, cover and cook for 20–25 minutes until the
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the CSIRO total wellbeing diet reci
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the CSIRO total wellbeing diet reci
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y Noakes Photography by Cath Muscat
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1 introduction 2 the CSIRO total we
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introduction These days, watching w
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the CSIRO total wellbeing diet basi
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HIGH-FIBRE CEREAL 1 unit a day 1 un
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THE FREE LIST: ANYTIME FOODS The ve
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(pg 12) ½ unit cereal 1 unit dairy
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THURSDAY Pear, strawberry and kiwif
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stocking your kitchen on a budget I
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• reduced-fat cream cheese • re
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Mint A pot of mint on the windowsil
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Sage Sage is a hardy herb that is a
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BREAKF BRUNC & SNAC
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1 SERVE = ½ unit bread 1 unit dair
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fast smoothies e breakfast in itsel
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ar, strawberry and kiwifruit rcher
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1 SERVE (1 SLICE) = 2 units bread
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1 SERVE = 1 unit bread ½ unit dair
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mon curd crepes with namon-spiced a
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1 SERVE = 1 unit protein 1 unit bre
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oiled eggs with cheesy rs and baked
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Israeli eggs with zucchini hummus S
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ked cheese and chive omelettes with
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1 SERVE = 1 unit protein ¾ unit br
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5 To serve, divide the spina 1 SERV
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ivide the spinach leaves among four
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ce two ramekins on each plate, spoo
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cm frying pan over high heat and sp
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Cajun-spiced corn and bacon mini mu
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editerranean mini muffins 15 mins C
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LUNCH
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1 SERVE = 1 unit protein 2 units br
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eamy chicken and mushroom up with r
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For the guacamole, mash the avocado
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ce the broad beans, lentils, roast
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5 Meanwhile, for the salad, 1 SERVE
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, for the salad, segment the orange
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mb kebabs with spiced eggplant p an
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1 SERVE = 1 unit protein 1¾ units
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1 SERVE = 1 unit protein 2 units ve
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-steamed tofu with ied vegetables C
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Roast vegetable and tofu lasagne SE
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urmet vegetarian burgers 25 mins, p
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BEEF, LAMB & PORK
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BEEF, LAMB & PORK
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ce a large wok or frying pan over h
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1 SERVE = 2 units protein 1 unit br
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Chilli con carne with blackened cor
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ng a slotted spoon, remove the pork
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1 SERVE = 2 units protein 3 units v
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ickled carrot and oom stir-fry COOK
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oroccan-spiced lamb with tils and r
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1 SERVE = 2 units protein ¾ unit f
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1 SERVE = 2 units protein 2 units v
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Page 163 and 164: a pork chops with d silverbeet 15 m
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Page 172: and spinach curry oast cauliflower
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Page 180: poon the puree into bowls and top w
Page 183 and 184: CHICKEN & FISH
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Page 187: lemon chicken COOK 25 mins proach t
Page 190 and 191: mple Thai green fish curry 15 mins
Page 195: tyle san choi bao 20 mins, plus soa
Page 198 and 199: n-fried fish with ginger d miso bro
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Page 203 and 204: garlic and lemon soup ice and chick
Page 205: Chicken baked in a parcel with mush
Page 211 and 212: Tip: You can add an them into simil
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Page 224: ish curry with tomato mongrass COOK
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Page 232: en baked in a bread crust entil sal
Page 235 and 236: SLOW- COOKER RECIPES
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Page 239: shanks with braised s and roast par
Page 242 and 243: agrant chicken with ckled radish sa
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Page 246 and 247: Tip: Garnish with some ch 1 SERVE =
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Page 255 and 256: USING LEFTOVER
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USING FTOVERS
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ce the burekas on the prepared tray
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1 SERVE = 2 units protein 1½ units
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COOK 30 mins loves a good pie, but
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Oregano and lemon chicken caesar sa
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Enchiladas with radish and cucumber
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lic and sage chicken pie 15 mins CO
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1 SERVE = 1 unit protein ½ unit br
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VEGETABL SALADS & SOUPS
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ETABLES, SALADS SOUPS
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aised Asian vegetables 10 mins COOK
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1 SERVE = 2½ units vegetables 1½
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e Eastern-spiced ratatouille COOK 1
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1 SERVE = 2 units vegetables Honey-
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1 SERVE = 1¼ units vegetables Garl
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1 SERVE = 1½ units vegetables Carr
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1 SERVE = ½ unit bread 1 unit vege
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aised red cabbage with ney and must
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1 SERVE = 1½ units vegetables 1 un
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c-spiced broccoli and peas COOK 10
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ast capsicum and tomato salad 15 mi
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1 SERVE = 2 units vegetables 1 unit
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1 SERVE = 2 units vegetables ½ uni
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arm zucchini and green bean lad wit
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1 SERVE = ½ unit bread ¼ unit dai
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pumpkin and zucchini salad lackened
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gplant, mint and coriander salad 10
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1 SERVE = ½ unit bread 1½ units v
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vegetable salad alsa verde COOK 1 h
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Slow-roasted tomato soup SERVES 4 P
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earty vegetable soup 15 mins COOK 3
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1 SERVE = 2 units vegetables Corian
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SWEET THINGS
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1 SERVE = ½ unit bread ½ unit dai
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and rhubarb crumble with , oats and
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ve three rolls per person, dusted l
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BANANA AND HONEY: 1 SERVE = ¼ unit
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o and passionfruit yoghurt pops FRE
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iced pear and date strudel 20 mins
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1 SERVE = ¼ unit protein ¼ unit b
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1 SERVE (1 SLICE) = 1 unit bread ¼
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and fig loaf 15 mins COOK 50 mins l
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ce the honey and 2 tablespoons of t
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1 SERVE (2 BISCOTTI) = ¼ unit brea
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Lemon and poppy-seed biscotti MAKES
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Apple and watermelon jelly with lem
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1 SERVE = ½ unit dairy ½ unit fru
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ess with passionfruit COOK 1 hour,
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ple and cinnamon mini muffins 10 mi
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1 SERVE = ¼ unit protein ½ unit d
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mon and clove-spiced custards COOK
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BASICS
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1 SERVE (80 G) = ¼ unit bread 1 un
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sco sauce PREP 20 mins, plus standi
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Variations TO MAKE BASIL AND OLIVE
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1½ cups (375 ml) rice vinegar or w
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1 SERVE (65 G) = ½ unit vegetables
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1 SERVE (125 G) = 2 units vegetable
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1 SERVE (40 G) = ½ unit vegetables
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1 SERVE = ¼ unit vegetables Thai g
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1 SERVE (20 ML) = 1 unit fats Frenc
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1 SERVE (25 ML) = 1 unit fats Herb
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1 SERVE (35 ML) = ¾ unit fats Sala
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1 Madras curry powder MAKES 5 ¼ TA
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1 Vegetable stock MAKES ABOUT 2 LIT
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Chicken stock MAKES ABOUT 2 LITRES
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Beef, pickled carrot and mushroom s
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cken curry with ked chicken with bl
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Ginger-steamed tofu with stirfried
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mustard cabbage 78 ork and vermicel
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Garlic and sage chicken pie 130 Gar
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curry paste 205 an choi bao 92 fu a
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ACKNOWLEDGEMENTS The CSIRO acknowle
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