Womens Health

Pepper-Crusted Tuna Salad

Prep 15 minutes, cook 15 minutes

What You Need
1 bunch asparagus, trimmed 80g curly lettuce 200g cherry tomatoes, halved 1 tbsp lemon juice 3 tsp extra-virgin olive oil Freshly ground black pepper 250g fresh tuna 2 tbsp torn basil leaves

Method
Cook the asparagus in a small saucepan of lightly salted boiling water for one minute. Drain and cool in iced water. Drain again. Combine the lettuce, tomatoes and asparagus in a salad bowl. Make a dressing by combining the lemon juice and two teaspoons of the oil in a small bowl. Season. Coat the tuna with a little pepper. Heat the remaining oil in a non-stick frying pan and cook the tuna for two minutes until seared but still pink inside. Cut into strips. Drizzle the dressing over the salad and toss to coat. Serve topped with tuna and basil.

Serves 2. Per serving: 1 218kJ, 14g fat (3.8g sat), 3.5g carbs, 3g fibre, 34g protein, 93mg. sodium

Chermoula Prawn Kebabs With Couscous

Prep 15 minutes, marinate 20 minutes, cook 5 minutes

What You Need
1 shallot, finely chopped ½ tsp paprika ¼ tsp ground cumin Pinch of chilli powder 3-4 saffron threads ¼ cup parsley, chopped ¼ cup coriander, chopped 1 tbsp lemon juice 450g raw prawns, peeled, tailed and deveined ½ cup couscous 125ml boiling water Freshly ground black pepper ½ small cucumber, diced 2 tbsp mint, finely chopped Olive oil spray

Method
To make the marinade, process the shallot, spices, parsley, coriander and lemon juice in a small blender. Combine the marinade and prawns in a shallow dish and turn to coat. Refrigerate, covered, for 20 minutes. Meanwhile, stir the couscous into the boiling water. Season with pepper and stand, covered, for five minutes. Fluff up with a fork and stand for another five minutes. Stir through the cucumber and mint and season. Spray a char-grill pan with oil and heat on high. Skewer the prawns onto four bamboo skewers. Cook the prawns for two minutes each side until pink and lightly charred. Serve the prawns with the couscous.

Serves 2. Per serving: 1260kJ, 6.7g fat (0.98g sat), 33.9g carbs, 1g fibre, 51.9g protein, 804mg sodium.

Stir-fried Kingklip With Asparagus, Chinese Cabbage And Shiitake Mushrooms

Prep 15 minutes, cook 10 minutes

What You Need
300g kingklip fillet, skinned and cut into cubes (be warned: this is on the SASSI orange list) 2 cloves garlic, crushed 1 tbsp ginger, finely grated 2 tsp low-sodium soy sauce Cooking oil spray 1 bunch asparagus, cut into chunks 200g shiitake mushrooms, sliced 3 shallots, finely sliced 300g Chinese cabbage 2 tbsp oyster sauce 1 long chilli, shredded

Method
Combine the fish, garlic, ginger and soy sauce in a bowl. Spray a non-stick wok with oil and heat on medium. Stir-fry the fish for a few minutes until cooked. Remove from wok. Respray the wok with oil. Stir-fry the asparagus for two minutes. Add the mushrooms and half the shallots and stir-fry for three to four minutes or until tender. Add the cabbage and oyster sauce and stir-fry until just wilted. Return the fish to the wok and gently toss through. Serve the fish sprinkled with the remaining chopped shallots and chilli.

Serves 2. Per serving: 1088kJ, 8.5g fat (1.7g sat), 21g carbs, 6.7g fibre, 37g protein, 1.2g sodium.

Beef fillet With Coriander Salsa

Prep 15 minutes, cook 10 minutes

What You Need
1 mealie 2 tomatoes, diced 1 small cucumber, diced 1 small green pepper, diced ½ cup coriander leaves 2 tsp lemon juice 2 tsp extra-virgin olive oil 1 clove garlic, crushed Freshly ground black pepper 2 x 140g beef fillets 1 tbsp Cajun spice mix Olive oil spray

Method
Cook the mealie in a saucepan of salted boiling water for about eight minutes or until tender. Drain and cut into four chunks. Meanwhile, combine the tomato, cucumber, pepper, coriander, lemon juice, oil and garlic in a bowl. Season with pepper and toss to coat.

Madras Curry

Prep 10 minutes, cook 40 minutes

What You Need

2 tbsp tomato paste

375ml water

Cooking oil spray

1 onion, thinly sliced

2 cloves garlic, crushed

1 tbsp ginger, finely grated

1 tbsp ground coriander

2 tsp ground cumin

½ tsp turmeric

¼ tsp chilli powder

½ cup low-fat plain yoghurt

800g celeriac, trimmed, peeled and cut into chunks

Freshly ground black pepper

500g cauliflower, broken into florets ¼ cup coriander leaves

2 tbsp roasted slivered almonds

Method
Combine the tomato paste and water in a jug. Spray a large saucepan with oil and heat on medium. Add onion and cook, stirring occasionally, for eight minutes until soft. Sprinkle the steaks with the spice mix. Spray a non-stick frying pan with oil and heat on high. Cook the steaks for one to two minutes each side for rare. Serve the steaks with the salsa and mealie.

Serves 2. Per serving: 1264kJ, 17g fat (4g sat), 11g carbs, 4.5g fibre, 33g protein, 83mg sodium.