Tuna and mushroom pasta bake

Tuna and mushroom pasta bake
This dish is much lower in kilojoules than traditional creamy pasta dishes yet just as tasty.  The secret is in the cheese sauce -  fat is reduced by thickening with cornflour (instead of butter and flour) and by using trim milk and Edam cheese rather than the higher fat versions.  Flavour is enhanced by adding mustard and stock powder.   I do this for all white and cheese sauces I make and you would not know the difference (except perhaps to the waistline!).
For a delicious variation, add chopped sun dried tomatoes instead of the corn.

Serves 8
Time to make 1 hour

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Cottage pie with cauliflower and white bean mash

Cottage pie topped with cauliflower and white bean mash
This low glycemic index version of standard cottage (shepherds) pie uses a lower carb cauliflower and white bean mash as the topping.   Lentils are also added to the beef – this extends and add more fibre while lowering the overall fat content per serve.   A perfect dish for those watching their weight or trying for better blood sugar control.
Serves 6-8
Time to make 60 minutes (includes cooking time)

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Beef tagine with prunes and honey

Beef Tagine with prunes, dates and honey
I love slow cooking, particularly in winter. There is nothing nicer on a cold day than to bask in the smells and anticipation of a rich casserole or stew.  Hearing about a friend’s holiday in Morocco reminded me of how much I love Tagines. The exotic and spicy aroma of this version was the next best thing to being there too!
Serves 6
Time to make  5-8 hours in the slow cooker

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Thai meat balls with satay sauce

Thai meat balls with satay sauce
I love the smell of Asian cooking so it is always a treat to walk past our local Chinese and Vietnamese restaurants.  Last night we were treated to delicious wafts of satay sauce which took me back to a recipe I used to make ages ago.  As I had some mince in the fridge  I dug out the old recipe and guess what we had for dinner – meat balls with satay sauce!   I used beef mince but you can use any mince  – pork, chicken or beef -  just make sure it is lean.  While satay sauce can be very high in fat and kilojoules, this version is trimmed right down.  By using less oil, just enough peanut butter and light coconut milk instead of regular coconut cream you get a sauce that is much better for health and weight while still  big on taste.
Serves
4
Time to make 45 minutes

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Thai chilli fish

Thai chilli fish
This is one of my favourite recipes particularly when time is short.  Big on taste it ticks all my boxes for a good dish i.e. it’s easy, it’s healthy and it’s delicious.  Using ingredients that are easily kept on hand, all you need is fresh fish to turn out a masterpiece in minutes.  Bound to become a favourite!
Serves 4
Time to make 30 minutes

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