Chilli Con Carne - ole!

1 tbs peanut oil
1 brown onion, halved, finely chopped
2 garlic cloves, crushed
1 Tbs ground cumin
1 Tbs ground coriander
2 tsp cayenne pepper
600g lean beef mince
1 x 400g can Italian diced tomatoes
2 Tbs tomato paste
1 x 300g can red kidney beans, drained, rinsed
2 Tbs drained, chopped jalapeno chillies
salt & freshly ground black pepper
1 x 250g carton light sour cream
3 green shallots, diagonally thinly sliced
handful of chopped fresh coriander leaves
rice, to serve

Heat oil in a non-stick frying pan over medium-high heat. Add onion and garlic and cook for 3 minutes or until onion softens.

Add cumin, coriander and cayenne pepper and cook, stirring, for 1 minute.

Add mince and cook, stirring with a wooden spoon to break up any lumps, for 5 minutes or until it changes colour.

Stir in tomato, tomato paste and kidney beans. Reduce heat to medium and simmer, stirring occasionally, for 10 minutes or until mixture thickens.

Remove from heat and stir in chilli. Taste and season with salt and pepper.

Meanwhile, combine the sour cream, three-quarters of the green shallots and the coriander leaves in a small bowl. Taste and season with salt and pepper.

Spoon rice and then chilli con carne into bowls. Top with a dollop of the sour cream mixture. Sprinkle with remaining green shallots. Serve immediately.

Grublover comment
I just love chilli con carne. Good, warm, comfort food, and so delicious! You can serve it in baked potatoes for something different - like the stuffed spud that keeps me going back to the Royal Show every year....
This is a really easy recipe and you can whip it up quickly for a weeknight meal. It is also very healthy - provided you use lean mince and light sour cream.

Lamb Fillet

Serves 2

200g (one fillet) lamb fillet

1 teaspoon ground coriander

1 teaspoon cumin

1 small tub low fat yoghurt

1 x 400g can chick peas, drained

1/2 red onion, sliced finely

2 tomatoes (or 10-15 cherry tomatoes), chopped into cubes

1/2 large cucumber, chopped into cubes

1 lemon

1 clove garlic

handful fresh mint

Mix the coriander and cumin with half of the yoghurt and rub into the meat. Leave to marinate for 1 hour and go for a walk or a swim!

To make the salad combine the chick peas, onion, tomato and cucumber. It is good to chop all of these ingredients around the same size or a little larger than the chick peas (except the onion which should be sliced finely). Squeeze a lemon over the top of the salad and rip the mint up into it. Season and toss to combine.

Crush the garlic clove into the yoghurt, add a squeeze of lemon and a pinch of cumin for flavour.

Take the fillet and cook on a very hot grill pan (you can use the flat or the grill side, but the pan must be really hot. you don't want it to stew). Cook for around 3-4 minutes each side.

Take the meat off and let it rest for 5 minutes. Slice the meat and serve with a dollop of yoghurt and some salad. The meat should be tender and pink in the centre.

Grublover comment

This is such an easy, cheap, low-fat and delicious meal. Winner all round. Last night I got home, raced to the butcher and bought the lamb for just $12 and then whipped this up using things in the cupboard. It tasted delicious. Make sure you have a nice hot grill pan to cook it on, and the bbq would be even better.

Birthday Salad

Handful of cos lettuce
Handful of roquette
One pear sliced
Crumbled/cubed blue cheese
Caramelised pecans (put a dessert spoon of sugar and a cup of pecans in a dry saucepan – when sugar starts to melt give the pecans a toss – leave for about a minute on the heat and then allow to cool)
Avocado
Your favourite version of a classic French dressing

Jill would add smoked chicken (shredded) if this was a meal rather than a side salad. Smoked chickens can be bought from any good supermarket. They are usually in an airtight packet and the meat can just be cut off the bone).

The salad is pretty versatile – you could add spinach or basil or cucumber as well if you like however I like to keep it looking very green (no carrot, tomatoes or red capsicum).

Grublover comment
Jessica made me this delicious salad for my birthday yesterday. The caramelised pecans are a winner - so sweet, going perfectly with the bite of the blue cheese. Yum!

Grilled Veges

Grilled veges are a great way to beat hunger pains - especially in the winter months when you are craving something warm, comforting and delicious.

I like to heat up my Le Creusset griddle pan, slice some eggplant, zucchini, tomato and all of those other meaty vegetables, brush them with a yummy olive oil and grill them until they are soft and marked by the charcoal stains of the pan.
Mmmmmmmmm! So delicious and really good for you.

Serve with freshly ground seasalt and some cracked pepper, and even some chopped fresh herbs.

Grublover comment
This is a fabulous snack, or side dish, especially if you are watching your weight.
Most vegetables have little or no fat - my favourites - eggplant, zucchini and tomato are all virtually fat free. Use your imagination and use other veges like squash or fennel, and pour some capers over the top to sizzle with the veges for some extra flavour.
You won't need a lot of oil but it's worth it for that extra flavour.

How good is Steak!!

Steak is such a simple and scrummy meal and there is 1000 ways you can jazz it up so it is better than restaurant quality.

Here is what I did last night after buying a porterhouse on the way home and using whatever was lying around...

Brush 1 teaspoon of olive oil into the steak and rub in some tuscan seasoning (you can make your own tuscan seasoning by chopping some rosemary, garlic, salt and pepper, or just use the Masterfoods one) and chilli flakes if you like it hot.

Heat a griddle pan (the ones with the lines) and put the steak on. Slice some tomatoes and whack those on too. Add some capers and a few marinated olives. Pour a splash of worschestire sauce over the top and enjoy the beautiful aromas.

In the meantime cook some veges in boiling water - last night I had some asparagus - I like to cook asparagus al dente - make sure it's still crunchy and bright green.

Cook steak to your liking, remove from heat and rest.

Place tomato, capers and olive mixture on steak, serve with the veges.

Grublover comment
This is the easiest meal and is ready in less than 10 minutes. Hassle free and tastes absolutely delicious.

The pic is of my Le Creusset griddle pan - one of my favourite items in the kitchen. It is also fantastic for cooking healthy grilled veges!

Spinach and leek frittata

Serves 4

1 x 3 second spray olive oil spray
250g baby spinach leaves
1 leek, thinly sliced
6 eggs, lightly beaten
2 tsp cornflour
100 ml skim milk
2 Tbs grated parmesan cheese

Preheat oven to 180°C. Spray a 20cm square non-stick cake tin with oil. Line base with baking paper.

Cook spinach in boiling water for 30 seconds, or until just wilted. Drain and squeeze out any excess water. Allow to cool, then roughly chop.

Cook leek for 3 minutes in same cooking water. Drain and allow to dry. Scatter spinach and leek into bottom of tin.

Beat eggs with cornflour and milk. Season well with salt and pepper.

Pour this mixture over vegetables, pressing down with back of a fork. Scatter over cheese and bake for 20 minutes, or until risen and golden brown.

Remove from oven and allow to cool for 10 minutes, then turn out. Serve warm, cut into wedges with a green salad.

Grublover comment
This is a great basic recipe which you can change depending on what's in season and what you love to eat - I like to add mushrooms, red capsicum and fresh parsley.
It's also a great recipe for work lunches.

Middle Eastern Lamb on Chickpea and Tomato Salad

Serves 4

4 x 150g lamb backstrap fillets
2 cups low fat Natural Yoghurt
2 tsp cumin
1 tsp ground coriander
2 x 400g can chickpeas, rinsed and drained
1 green capsicum, finely chopped
2 tomatoes, roughly chopped
1 red onion, finely chopped
1/4 cup mint leaves, torn
1/4 cup oil-free Italian Salad Dressing
1 clove garlic, crushed

Marinate lamb fillets in a combination of 1 cup yoghurt, 1 tsp cumin and coriander for minimum of 1 hour.

Combine chickpeas, capsicum, tomatoes, onion, mint and dressing in a bowl.

Stir together 1 cup yoghurt, garlic and 1 tsp cumin in a bowl.

Pan-fry lamb fillets in a non-stick pan over medium heat or until cooked through.

Place salad onto four serving plates and top with sliced lamb fillets. Finish with a generous dollop of yoghurt.

Grublover comment
This is similar to Jess' moroccan chicken and is equally simple and delicious, but uses one of my favourite meats, the lovely lamb.

You could also try serving this dish with couscous - see Jess' Cheat Moroccan Chicken.

Jess’ Cheat Moroccan Chicken

This is Jess...but not the moroccan chicken

Serves 4

Masterfoods spice mix
Juice of 1 lemon
1 clove garlic, crushed
chilli flakes (optional)
cumin (optional)
2 tsp olive oil
4 chicken thighs
2 cups low-fat natural yoghurt to serve

Couscous
2 cups couscous
1/2 cup sultanas
5 spring onions, chopped
1 cup chicken stock
30 pistachios or other nuts (pine nuts are good)
1 capsicum, chopped
coriander to serve

Mix the spice mix with the lemon juice, garlic, chilli flakes, cumin and oil.

Coat the chicken in it and marinate for as long as you can.

Cook the chicken: barbeque or bake in the oven for 30 minutes (baste regularly with the sauce if baking.

Mix some cumin, cumin seeds, lemon juice and garlic into the yoghurt. Set aside and when ready, serve with the chicken.

For the cous cous, pour the boiling stock over the couscous and let rest. Fluff with a fork and stir through the capsicum, spring onion, nuts, sultanas and herbs.

Garnish with coriander and serve with some couscous and a dollop of yoghurt.

Grublover comment
Make a big serve and it is good for lunch the next day cold. I also like pouring the juices from chicken the pan over my couscous.

You could also serve this dish with the chick pea salad in the recipe for Middle-Eastern Lamb!

Jamie’s Tender and Crisp Chicken Legs with Sweet Tomatoes

Serves 4
4 chicken legs, jointed (I like to use marylands because then you get the fleshy bit and the leg. don’t use breast - it’s not strong enough)
sea salt and freshly ground pepper
a big bunch of fresh basil, leaves picked, stalks finely chopped
2 big handfuls of red and yellow cherry tomatoes, halved; and ripe plum tomatoes, quartered (2 punnets if just cherrys)
1 whole bulb of garlic, broken into cloves
1 fresh red chilli, finely chopped
olive oil
1 x 410g tin of cannelini beans, drained

Preheat your oven to 180 degrees (350 F).

Season your chicken pieces all over and put them into a snug-fitting pan in one layer. Throw in all the basil leaves and stalks, and chuck in your tomatoes, and drained beans.

Scatter the garlic cloves into the pan with the chopped chilli and drizzle over some olive oil.

Mix around a bit, pushing the ingredients underneath and the skin facing upwards.
Place in the oven for 1.5 hours, turning the tomatoes halfway through, until the chicken skin is crisp and the meat falls off the bone.

Squeeze the garlic out of the skins before serving.

Grublover comment
This is a fantastic recipe, taken from Jamie Oliver’s book, Jamie’s Dinners. It is so easy and great to make if you have guests because it is always a winner. It literally takes minutes to put together, but requires slow, gentle cooking.
If you prefer you can make it into a pasta dish - simply remove the meat from the bone and then toss it through a bowl of spaghetti.

Chicken and date tagine

Serves 4

8 skinless chicken thighs
1 small butternut squash, peeled and cut into chunks
1 red onion, cut into wedges
300 mL chicken stock, cube or concentrate
400g tin cherry tomatoes (can use tinned plum tomatoes if not available)
1 cinnamon stick
8 Medjool dates , halved
coriander leaves from a large bunch
SPICE PASTE
1 small red onion, roughly chopped
2 garlic cloves, roughly chopped
thumb sized piece root ginger, roughly chopped
1 tsp ground cumin
2 tsp paprika
1 tsp mild chilli powder
coriander roots, from a large bunch
1 lemon, zested and juiced
2 Tb olive oil

Heat the oven to 190C/fan 170C/gas 5. Put all the spice paste ingredients in a small food processor with 2 tbsp olive oil and whizz to a paste.

Brown the chicken thighs all over in a tagine or large, wide pan. Remove from pan.

Add the spice paste and cook for a few minutes until fragrant.

Add the squash, onion, stock, tomatoes and cinnamon and stir. Sit the chicken on top (push down a bit into the sauce).

Cook uncovered in the oven for 1 hour - the chicken should be browned and cooked and the sauce reduced.

Add the dates for the last 20 minutes of cooking.

Scatter with coriander and serve with couscous.

Grublover comment
This is a simple and delicious meal with a moroccan feel. It is great to cook when you have guests as you can have a drink with your friends while the oven does the work for you!

Chinese chicken noodle soup

Serves 2
Cooking time: 10 minutes

600 ml chicken stock , cube or concentrate
2 Tbsp soy sauce
1 Tbsp sesame oil
50g fine egg noodles
100g shiitake mushrooms, halved
2 cooked chicken breast, skinless and shredded
50g young leaf spinach
1 red chilli, deseeded and shredded

Heat the stock, soy sauce and sesame oil in a saucepan and cook the noodles and mushrooms in the stock for 2 minutes.

Add the chicken and spinach and heat through for a few more minutes.

Ladle the broth into bowls, scatter with chilli and serve.

Grublover comment
Feel free to experiment with this dish - add any green vegetables like french beans, pak choi, bean sprouts or soy bean sprouts. I would also recommend adding a handful of chopped spring onions and some coriander. Or you can try adding half a teaspoon of chinese 5 spice and soy sauce to taste.

Mustard-stuffed chicken

Serves 4

125g ball reduced fat mozzarella , torn into small pieces
50g strong reduced fat cheddar, grated
1 tbsp wholegrain mustard
4 skinless boneless chicken breast fillets
8 lean middle bacon rashers

Heat oven to 200C/fan 180C.

Mix the cheeses and mustard together.

Cut a slit into the side of each chicken breast, then stuff with the mustard mixture.

Wrap each stuffed chicken breast with 2 bacon rashers - not too tightly, but enough to hold the chicken together.

Season, place on a baking sheet and roast for 20-25 mins.

Sticky Chicken Drumsticks #2

Serves 4

4 Tbsp sweet chilli sauce
1 tsp finely-grated fresh root ginger
2 tsp soy sauce
zest 1 lime
8 skinless chicken drumsticks

Mix together the chilli sauce, ginger, soy sauce and lime zest. Pour over the chicken drumsticks and leave to marinate for as long as you can (put them in the fridge if marinating for any longer than 30 mins).

Place the drumsticks in a shallow baking tray, shaking off any excess marinade.

Roast for 20 mins, then pour over the leftover marinade and cook for 5 mins more until sticky and browned.

Serve with steamed rice and asian greens.

Lemon-spiced chicken with chickpeas

Serves 4

1 tbsp sunflower oil
1 onion , halved and thinly sliced
4 skinless chicken breasts , cut into chunks
1 cinnamon stick , broken in half
1 tsp ground coriander
1 tsp ground cumin
zest and juice 1 lemon
400g can chickpeas , drained
200ml chicken stock
250g bag spinach

Heat the oil in a large frying pan, then fry the onion gently for 5 mins.

Turn up the heat and add the chicken, frying for about 3 mins until golden.

Stir in the spices and lemon zest, fry for 1 more min, then tip in the chickpeas and stock. Put the lid on and simmer for 5 mins.

Season to taste, then tip in spinach and re-cover. Leave to wilt for 2 mins, then stir through.

Squeeze over the lemon juice just before serving.

Shredded thai chicken salad

Serves 2

4 tbsp Thai fish sauce
2 limes , juiced
1 tbsp soft brown sugar
1 small red onion , halved and finely sliced
2 cooked skinless chicken breasts , shredded
½ small white cabbage , shredded
2 large carrot , shredded
2 red chillies , shredded
a small bunch mint , roughly chopped

Combine the fish sauce, lime juice and sugar then put in a bowl with the onions.

Toss and leave for 10 minutes.

Add the rest of the ingredients and mix together.

Spaghetti alla Puttanesca

Serves 4

400g Spaghetti
1 x 400g can whole tomatoes (With Juices, Roughly Chopped)
4 Fillets Anchovies (Roughly Chopped)
1 tablespoon Capers
12 Black Olives (Pitted)
2 Garlic Cloves (Crushed)
4 tablespoons Extra Virgin Olive Oil (60ml)
Fresh Flat Parsley Leaf (Finely Chopped)
Salt & Pepper (Fresh Or Dried To Season)

While your spaghetti cooks in salted boiling water, prepare your sauce.

Heat up some olive oil in a large saucepan.

Add garlic and chili peppers. When garlic is golden, add anchovies, olives and capers.

Let cook for a few seconds before pouring tomatoes into the pan. Cook for approximately five minutes.

About a minute and a half before the al dente stage, drain the spaghetti and add it to the saucepan, allowing it to finish cooking in the sauce.

Sprinkle freshly chopped parsley. Serve immediately.

Grublover comment
When trying to cut down your fat you don't have to cut pasta altogether - simply choose tomato rather than creamy based sauces. This is one of my favourites and is bursting with flavour. If you are dining out order an entree size instead of a main - it is usually almost as large as a main anyway, and will be more than enough.

Sticky sweet sesame drumsticks

Serves 4

2 tablespoons soy sauce
2 tablespoons honey
2 teaspoons toasted sesame oil
1 teaspoon fresh ginger, grated
8 skinless chicken drumsticks
3 tablespoons sesame seeds

Mix together soy sauce, honey, sesame oil, and ginger in a gallon zip lock bag.

Add chicken drumsticks, squeeze out air, and seal the bag. Turn chicken to coat and let marinate for 2-24 hours in refridgerator.

Preheat oven to 400. Line roasting pan with foil and spray with nonstick spray.

Spread sesame seeds on plate.

Remove chicken from marinade. Discard leftover marinade. Dip each drumstick in the sesame seeds to coat on one side.

Place seeded-side up in the roasting pan. Bake for 30 minutes.

Grublover comment
A sticky sweet drumstick. Serve with white rice and mixed vegetables.

This recipe is from the weight watchers booklet "five & under" (I got some surprisingly good recipes from these books when I was on a health kick).

Sticky chicken stir-fry with sesame seeds

Serves 2

1 tsp Chinese 5 Spice
Egg noodles (2 cups cooked)
1 tsp sunflower oil
2 chicken breasts , sliced into strips
3 large carrots , cut into matchsticks
1 chopped garlic clove
1 one inch knob ginger, finely chopped
2 tbsp clear honey
juice 2 limes
3 tbsp sesame seeds , toasted
small bunch coriander , roughly chopped

Rub Chinese 5 Spice into the chicken and set aside.

Cook the noodles according to pack instructions, then drain.

Meanwhile, heat the oil in a large wok, add the chicken, then stir-fry over a high heat for a few mins. Tip in the carrot sticks, then continue stir-frying for about 4 mins until the chicken is cooked and starting to brown.

Add garlic and a ginger and stir fry for another minute or 2.

Quickly stir in the honey and lime juice, bubble for 30 secs, then add the sesame seeds and cooked noodles. (It's easier to use tongs at this stage to mix everything together.) Warm everything through briefly, then tear coriander over the top to serve.

Recipe by Good Food.

Steak & chickpea salad with harissa yogurt dressing

Serves 2

400g tin chickpeas
½ red onion , sliced
100g cherry tomatoes , halved
a small bunch flat-leaf parsley , chopped
about 200g sirloin steak , trimmed of all fat
150ml natural yogurt
2 tbsp harissa
1 clove garlic, crushed
1/2 lemon

Toss together the chickpeas, red onion, tomatoes and parsley. Season the steak well and cook for 1.5 minutes each side then rest for 5 minutes.

Mix the yoghurt with the harissa, garlic, and a squeeze of lemon juice. Slice the steak, toss with the chickpeas and serve drizzled with the yoghurt.

Grublover comment
This is a delicious and easy weeknight meal, ready in 15 minutes. It is low in fat and low gi. Recipe from olive magazine.

How to Cook Low Fat

This whole site is about still enjoying cooking and enjoying food while being health conscious. It is possible to cook without using a pound of butter and a carton of cream! Believe me coming from a Greek background this was difficult for me to accept at first too, but food can still be just as delicious when it is good for you).

Tips to help you cook your favourite dishes "low fat":

1. Invest in a good, non-stick frypan and use a teaspoon of olive oil or a quick spray of cooking spray to brown or stir-fry meat or veges.

2. Grill, char-grill or barbeque meat, chicken and fish instead of frying them.

3. Trim the fat from meat and remove the skin from poultry - or buy lean cuts of meat in the first place. Look for French trimmed lamb cutlets instead of lamb chops; or the Healthy beef mince instead of hamburger mince.

4. Make use of herbs, spices, vegetables, garlic, ginger, lemon and lime juice - these ingredients all add a lot of depth and flavour to your food, and it is these sort of things that are actually missing from low fat food which makes it taste like cardboard.

5. Dry fry mince or cubed meat in a non-stick frypan. Then drain off the fat before adding other ingredients.

6. In asian curries (e.g. my favourite thai red curry), use low fat coconut milk instead of the regular kind. Avoid coconut cream as this is much higher in fat and tastes the same.

7. Flavour salads with no oil dressings - use ingredients like lemon juice, vinegar and garlic.

8. Look for low-fat options for dairy - swap regular milk for skim milk; swap your cheeses, yoghurt, and sour cream for low-fat options. It will reduce your fat dramatically without compromising flavour.

9. Try new recipes and have fun! This way you can still enjoy cooking and devouring your favourite foods, rather than cutting them out altogether.