NUTRITION INFO
PER SERVE 1850kJ, protein
46g, total fat 20g (sat. fat 3g),
carbs 15g, fibre 5g, sodium
574mg • Carb exchanges 1- GI estimate low
- Gluten-free option
- Lower carb
TANDOORI CHICKEN
PREP TIME: 30 MINS (+ 1 HOUR
MARINATING)
COOK TIME: 15 MINS
SERVES 8 (AS A MAIN)Juice of 2 lemons
1 Tbsp ground paprika
2 red onions, finely chopped
16 skinless chicken thigh
fillets, trimmed of fat
300g low-fat, Greek-style
natural yoghurt
5cm piece ginger, grated
4 cloves garlic, crushed
¾ tsp garam masala
¾ tsp ground cumin
¾ tsp chilli powder
1⁄4 tsp turmeric
3 cups cauliflower florets,
steamed, to serve
3 cups broccoli florets,
steamed, to serve
3 large carrots, sliced,
steamed, to serve1 Combine the lemon juice,
paprika and red onion in a large
shallow dish. Slash each chicken
thigh three times, then turn them
in the mixture and set aside.
2 Whisk the yoghurt, ginger,
garlic, garam masala, cumin, chilli
powder and turmeric in a bowl.
Pour over chicken and turn to coat
chicken in marinade. Cover and
put in fridge for at least 1 hour (or
up to 24 hours) to marinate.
3 Preheat a grill on medium. LineTandoori chickenKOREAN SESAME
PORK STIR-FRY
PREP TIME: 15 MINS
COOK TIME: 15 MINS
SERVES 3 (AS A MAIN)
25g sesame seeds
1 Tbsp salt-reduced or gluten-
free soy sauce
1 Tbsp mirin
2 Tbsp hot chilli sauce
3cm piece ginger, finely grated
2 Tbsp sesame oil
500g pork loin or leg steaks,
trimmed of fat, cut into^
thin strips
2 red capsicums, deseeded,
thinly sliced
8 green shallots, cut into
long pieces
1 Combine the sesame
seeds, soy sauce, mirin, chilli
sauce, ginger and 1 Tbsp of
the oil in a shallow dish. Add
the pork and turn to coat well.
2 Heat half the remaining
oil in a large non-stick wok
or frying pan over high heat.
Add the pork and stir-fry for
3-4 minutes or until cooked
through. Remove from the
wok. Add the remaining oil
to the wok and heat over
medium-high heat. Add the
capsicum and shallot and cook
for 3-4 minutes or until the
vegetables are tender.
3 Return the pork to the
wok and toss to combine.
Serve.LCmains
RECIPES^ &PHOTOGRAPHYIMMEDIATEMEDIAADDITIONAL^ INFORMATION^ALISON^ROBERTS,^SHANNON^LAVERY(DIETITIAN)GFO