1 sliced lemon
Directions:
Pre-heat the oven to 350 degrees.
Place the chicken in a large roasting pan and loosen the skin from the breast to form an opening for the lemon slices. Fill the opening with 3 teaspoons of tandoori spice and 4 slices of lemon.
Turn the chicken and continue this process to create two pouches over the legs. Fill each opening with a lemon slice and 2 teaspoons of tandoori spice.
Place the roasting pan on the middle oven rack and bake for 1 ½ to 2 hours, or until the chicken reaches an internal temperature of 165 degrees. Another way to ensure that the chicken is fully cooked is to cut into the largest part of the bird with a knife until clear liquid drains.
Remove the skin and serve hot.
All Spice Salmon
Preparation: 5 minutes
Baking time: about 20 minutes, based on size of fillet
Ingredients: (Serves 2)
2 large fillets of salmon
Black peppercorns, ground
1 teaspoon of all spice
Directions:
Pre-heat the oven to 350 degrees and use parchment paper to line baking tray. Score the salmon skin with cuts (diagonal) to allow the flavors to infuse the meat.
Position fillets of salmon on the tray with the skin side up. Rub all spice and pepper into the cuts.
Place fish on the middle oven rack and bake for around 20 minutes, until the fillets reach an internal temperature of 135 degrees and allow the skin to crisp.
Spicy Indian Omelet
Ingredients: (Serves 1)
2 eggs
1 Tablespoon olive oil
½ 1 green chili, seeds removed and diced
½ red onion, finely sliced
1 spring onion, minced
1 tablespoon of fresh coriander, diced
A dash of garam masala
A dash of turmeric
Salt and pepper
Directions:
In a medium bowl, gently blend eggs and combine all ingredients. In an 8 inch nonstick pan, add olive oil and heat to medium.
Slowly pour eggs into the pan and let cook until the bottom starts to set. Lift omelet allowing excess liquid to drain under. Flip and cook a few more minutes before folding.
Green Beans with Egg and Tuna
Preparation: 5 minutes
Cooking time: 10 to 20 minutes
Ingredients: (serves 2)
5 ounces fresh green beans
2 eggs
2 cans of tuna
1 garlic clove, minced
Salt
Directions:
Steam green beans and garlic for approximately 10 minutes (or to desired texture). Boil eggs.
Peel and chop eggs. Add tuna and eggs to green beans and season with salt to taste.
Dukan Oat Bran Galette
Preparation: 5 minutes
Cooking time: 5 minutes
Ingredients: (Serves 1)
1 ½ to 2 tablespoons of oat bran
1 egg white
1 tablespoon quark
1 tablespoon fromage frais
Directions:
Mix the fromage frais, oat bran and, quark together until mixture is smooth.
Vigorously beat the egg whites, and blend thoroughly into the mixture. Add olive oil to a non-stick pan over medium heat.
Slowly pour in mixture. Cook for 2-3 minutes per side.
Pesto Chicken Rolls
Ingredients: (serves 1)
1 cup chicken breast, chunked
2 oat bran crepes
Chopped basil
2 teaspoons of olive oil
1 garlic clove, chopped
Sun dried tomatoes, chopped
Directions:
For pesto: Mix the basil, garlic and oil.
Grill chicken pieces.
Brush the crepes with pesto and layer chicken and tomatoes, roll and insert toothpick.
Smoked Mackerel Salad
Preparation: 10 minutes
Cooking time: 6-8 minutes
Ingredients: (Serves 1)
1 mackerel fillet (smoked)
1 ounce broccoli florets
2 halved cherry tomatoes
1 cup of spinach leaves (baby)
¼ cup of alfalfa sprouts
½ of a sliced red pepper
¼ teaspoon mustard
1 teaspoon vegetable oil
¼ teaspoon vinegar (white wine)
Directions:
Follow instructions and heat the mackerel.
Steam the broccoli before refreshing under running water (cold) and then drain.
Toss the spinach leaves, broccoli, sprouts, pepper and tomatoes.
Chop up the mackerel put it in the salad. Whisk together the oil. White wine vinegar and mustard and drizzle over the salad.
Turkey Butternut and Curry
Preparation: 15 minutes
Cook time: 25 minutes
Ingredients: (Serves 4-6)
1 small onion, peeled and chopped
1 garlic clove, chopped
1 tablespoon of peeled chopped ginger root
1 teaspoon of korma spice or curry
½ cup of coriander leaves
1 red onion, peeled and chopped
½ pound of turkey breasts, cut into strips
1 ½ pounds of butternut, chopped into small pieces
1 cup baby spinach leaves
1 teaspoon corn flour
1 teaspoon soy sauce
2 tablespoon sweetener
2 tablespoon of low fat yogurt
Directions:
In a blender, add the ginger, garlic, onion, korma spice (or curry) and coriander leaves and blend until the mixture becomes creamy.
In a large pan, heat the turkey strips with red onion for 2-3 minutes.
Add the curry paste and the butternut along with 1 ¾ cups of water. Bring to a boil. Reduce heat and simmer for 15 minutes, or until the butternut is tender.
Stir in the spinach. Mix together the corn flour,