Pasta with tuna, tomato and orange

300 g pasta, see Notes
1 X 185g can tuna in oil
1 onion, chopped
1 clove garlic, crushed
1 425g can crushed tomatoes
1/2 cup orange juice
10 olives, pitted, cut in half
1 tablespoon finely grated orange zest
cracked black pepper, to taste

Pasta - vegetable lasagne

1 onion, finely chopped
2 cloves garlic, crushed
2 zucchini, grated
400 g sweet potato, grated
150 g button mushrooms, chopped
1 X 825g can tomatoes, chopped
3 tablespoons tomato paste
2 teaspoons sugar
375 g fresh lasagne sheets

Mushroom and greens stir-fry

2 leeks, sliced, or
200 g brussels sprouts, sliced
1 bunch baby bok choy, washed and cut into bite sized pieces
1 tablespoon olive oil
250 g mushrooms, sliced
reduced salt oyster or soy sauce, to taste

Chicken salad pita pocket

1 wholemeal pita bread, split and cut in half
1 carrot, grated
1 small lettuce, shredded
1 tomato, sliced
1 small cucumber, sliced
1 small fresh beetroot, grated
1 small celery, sliced
1 tablespoon alfalfa sprouts

Margarita calzone

1 tablespoon reduced-fat polyunsaturated margarine
1 cup white self raising flour
1 cup wholemeal self raising flour
1 cup reduced-fat milk
2 tablespoons tomato paste, no added salt
1 clove garlic
3/4 cup reduced-fat mozzarella cheese
1 teaspoon mixed herbs

Healthy Pizza

1 cup wholemeal plain flour
1 teaspoon dried yeast
1/2 teaspoon salt
1/2 teaspoon sugar
1/2 cup warm water
1 cup low-fat cheese, shredded
1/2 cup reduced-salt tomato paste
1 medium capsicum, sliced
1 onion, diced
1 cup mushrooms, sliced

Fresh teen machine garden salad wrap

2 slices sorj light wholemeal bread
2 tablespoons hommus
1/2 cup rocket leaves
1/2 cup basil
1 punnet sprouts
1 tomato, sliced
1 cucumber, sliced
2 slices avocado, sliced with a little lemon juice squeezed over
40 g goat's cheese

Fish marinated with mango

4 medium fish fillets, (flathead or snapper are good choices)
2 tablespoons mango chutney
1 tablespoon lime juice
1 teaspoon grated fresh ginger
1 clove garlic, crushed
1/2 teaspoon cumin
1/2 teaspoon chopped fresh coriander
chilli powder, to taste

Curry - Thai-style fish and squash

red onion, sliced into thin wedges
1/2 red capsicum, thinly sliced
1 clove garlic, crushed
2 teaspoons red curry paste
1 tablespoon brown sugar
1 tablespoon fish sauce
500 g firm fish fillets, cut into pieces
100 mls coconut milk, can

Chicken and corn in crepe cups

1/2 cup gluten free plain flour
2 teaspoons canola or olive oil
1 tablespoon chopped fresh chives
2 eggs, lightly beaten
1/2 cup reduced fat milk


30 g margarine, mono- or poly-unsaturated

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