• 2 tbsp butter
• 2 tbsp all-purpose flour
• 1 tsp curry powder/paste
• 1/2 tsp dry mustard
• 2 cups milk
• 1 1/2 cups grated cheddar cheese
• 3/4 tsp salt
• 1/4 paprika

• 750g asparagus, trimmed,cooked and cut i 1-inch pieces
• 8 hard-cooked eggs
• 1/4 cup fresh bread crumbs
• 2 tbsp grated parmesan cheese

• to prepare the sauce, melt butter in a saucepan over medium heat.add flour and curry powder and cook, stirring for 3 minutes
• whisk in mustard and milk. bring sauce to a boil, reduce heat and simmer 6 minutes, stirring occasionally. remove from heat and stir in cheddar, salt and paprika.
• spread asparagus in a lightly greased 12 by 8-inch baking dish. slice eggs and arrange over asparagus. spoon sauce over eggs. sprinkle top with bread crumbs and parmesan.
• convection bake in preheated 160degC oven for 30 minutes or until bubbling and golden.

• 2 bunches broccoli (about 500g each, cut into 5cm pieces)
• 2 tbsp olive oil
• 3/4 tsp salt
• 1/4 tsp black pepper

• in a lage bowl, toss broccoli with oil, salt and pepper, adding more oil if desired. transfer to a parchment-lined baking sheet.
• convection roast in a preheated 190degC oven for 20 minutes, or until just tender and light golden

• 1 bunch roasted broccoli, cut in bite-sized pieces
• 1/2 cup grated cheddar cheeze
• 1/2 cup diced cooked bacon
• 1/2 cup dried cranberries
• 1/4 cup pine nuts
• 1/3 cup mayonnaise
• 2 tbsp cider vinegar
• 1 tbsp mango chutney

• 2 cored and diced tomatoes
• 1 peeled and diced avocado
• 1 chopped green onion
• 1 tbsp chopped jalapeno pepper
• 2 tbsp chopped fresh cilantro
• 3 tbsp lime/lemon juice
• 1/4 tsp salt
• 1/4 tsp black pepper

• 1 cup fresh bread crumbs
• 1/4 cup sesame seeds
• 2 tbsp dijon mustard
• 2 tbsp liquid honey
• 1 tbsp olive oil
• 1/2 tsp salt
• 1/4 black pepper
• 4 175g boneless, skinless, chicken breasts

• in a shallow dish, combine bread crumbs and sesame seeds. in a separate shallow dish, combine mustard, honey, oil, salt and pepper.
• roll chicken breasts in mustard mixture, then in bread crumbs, pressing crumbs onto chicken. place breasts, not touching, on a parchment-lined baking sheets
• convection roast in a preheated 190degC oven for 20 - 25 minutes, or until chicken is cooked through and juices run clear

• 1.5lbs large shrimp, peeled and deveined
• 1 tbsp olive oil
• 2 tsp curry powder
• 1 tsp salt
• 1/2 tsp black pepper
• 1/3 cup chopped mango chutney
• 2 tbsp mayonnaise, sour cream or unflavoured yogurt
• 2 tbsp chopped fresh mint
• 2 bsp chopped fresh cilantro/basil

• in a bowl, combine shrimp, ol, crry powder, salt and pepper. toss to coat shrimp thoroughly.
• arrange shrimp on a parchment-lined baking sheet. convection bake in a preheated 230degC oven for 5 - 7 minutes or until shrimp are pink and just cooked. stir once during baking.
• meanwhile, in a bowl, combine chutney, mayonnaise, mint and cilantro. drizzle over cooked shrimp and toss to coat. serve hot, cold or at room temperature.

• 4 cups  water
• 3 medium potatoes, cut into 1/4-inch slices (about 3 cups)
• 1 pound lean ground beef
• 1 medium stalk celery, thinly sliced (1/2 cup)
• 3 tbsp butter/margarine
• 3 tbsp AP flour
• 1 tbsp chopped fresh/1 tsp dried chervil leaves
• 1 tsp yellow mustard
• 1/4 tsp salt
• 1/4 tsp pepper
• 2 cups milk
• 1.25 cups shedded sharp processed american cheese
• 3 tbsp chopped fresh parsley
• 1/4 cup dry bread crumbs
• 1 tbsp chopped fresh parsley
• 2 tsp butter or margerine, melted

instructions

• heat oven to 375*F. heat water and potatoes to boiling 2.5-quart saucepan; reduce heat to medium. cook uncovered 8 - 10 minutes or just until potatoes are tender; drain. set aside.
• while potatoes are cooking, cook ground beef and celery in 10-inch skillet over medium heat 8 - 10 minutes, stirring frequently, until beef is brown; drain. remove beef mixture from skillet; set aside.
• melt 3 tbsp butter in same skillet over medium heat. stir flour, chervil, mustard, salt and pepper into butter. cook, stirring constantly, until bubbly; remove from heat. stir in milk. heat to boiling, stirring constantly. boil and stir 1 minute. stir in cheese until melted. stir in 3 tbsp parsley.
• layer half of the potatoes in ungreased 2-quart casserole. layer with beef mixture and remaining potatoes. pour cheese sauce over potatoes. bake uncovered 20 - 25 mins or until bubbly.
• mix bread crumbs, 1 tbsp parsley and 2 tsp melted butter; sprinkle over potatoes. bake about 5 mins longer or until crumbs are brown and crisp. let stand for 5 minutes before serving.

• 2 tbsp olive/vegetable oil
• 1/2 small red onion, coarsely chopped (1/2 cup)
• 4 or 5 small red potatoes, sliced (2 cups)
• 1 cup 1-inch pieces green beans
• 1/2 teaspoon italian seasoning
• 1/2 teaspoon garlic salt
• 2 roma (plum) tomatoes, thinly sliced
• 1 hard-boiled egg, chopped

instructions

• heat oil in a 12-inch skillet over medium-high heat. cook onion in oil 2 minutes, stirring frequently. stir in potatoes; reduce heat to medium-low. cover and cook 10 to 12 minutes, stirring occasionally, until potatoes are tender.
• stir green beans, italian seasoning and garlic salt into potatoes. cover and cook 6 to 8 minutes, stirring occasionally, until beans are tender and potatoes are light brown.
• stir in tomatoes. cook 3 - 5 mins, stirring occasionally and gently, just until hot. sprinkle each serving with egg.

• 1.5 cups frozen broccoli, cauliflower and carrots/other combination
• 1.5 cups sliced mushrooms (4 oz)
• 1 large onion, sliced
• 2 cups chicken broth
• 1 tbsp chopped fresh or 1 tsp dried marjoram leaves
• 1/4 teaspoon pepper
• 3 to 3.75cups uncooked egg noodles (6/7oz)
• 2 cups cut-up cooked chicken/turkey
• 1 container (8 oz) sour cream
• 1/3 cup water
• 2 tbsp AP flour

instructions

• heat broccoli mixture, mushrooms, onion, broth, marjoram, pepper and noodles to boiling in 10-inch skillet. reduce heat to low.
• cover and simmer about 8 minutes, stirring occassionally until noodles and vegetables are tender.
• stir in chicken. mix sour cream, water and flour, stir into chicken mixture. heat to boiling. boil and stir for 1 minute.

• 1 loaf ciabatta
• 3 tbsp olive oil
• 6 large eggs
• 150g pancetta, cubed/bacon lardons
• 3 tbsp mayonnaise
• pepper
• small bunch chives, finely chopped

instructions

• preheat oven to 200*C
• slice the ciabatta in half horizontally, then slice each half into 2 cm fingers. place on a baking tray and drizzle ith olive oil. put in the oven for about 7 minutes until the bread has started to crisp and lightly brown
• in the meantime place the eggs in a saucepan, cover with water and bring to the boil. simmer for 6 minutes. as soon as the eggs are ready, tip out the boiling water and pour cold water over them. when you are able to handle the eggs, gently crack their shells and leave in the cold water until you are ready for them
• in a frying pan, fry the pancetta until it is just beginning to crisp
• roughly chop the eggs and combine with the mayonnaise, pancetta and pepper
• spoon onto the ciabatta fingers, sprinkle over the chives and serve

• 2 tbsp olive oil
• 2 medium onions, finely chopped
• 1 clove garlic, crushed
• 500g sausages
• 55g cubed pancetta/bacon lardons
• 4 baby leeks, finely sliced
• 2 sprigs fresh thyme
• 55g chorizo sausage, cut into chunky bite-sized pieces
• 235g butter beans (drained)
• 1.5 litres vegetable stock
• 8 mushrooms (medium, flat) sliced
• 1 savoy cabbbage, shredded and with core removed

instructions

• gently heat the olive oil in a deep pan. add the onions and garlic and fry until softened. add the sausages and gently brown. add the pancetta, leeks and thyme. put in the chorizo and turn the heat up slightly so that it sweats off some of the oil. this gives the leeks and onions a lovely orange colour.
• add the butter beans, stock and mushrooms. bring this all to a boil, turn down and simmer for approximately 15 minutes
• cut the savoy cabbage in half through the centre root, remove the root area and cut into shreds. add all of this to the pan - it may look too much but it does soften and mix in. stir it all through and leave to all simmer as long as possible, at least 25 minutes, the longer the better

• 25g butter
• 25g plain flour
• 1/2 tsp cayenne pepper
• 285ml whole milk
• 300g macaroni
• 400g chopped tomatoes, drained
• 250g grated medium cheddar
• 200g unsmoked streaky bacon, cut into strips

instructions

• preheat grill to hot
• put a pan of water on to boil
• start making a basic white sauce: melt the butter in a medium saucepan and add the flour. stir it around and let it form a paste. as the paste starts to look as if it's drying (but has not browned), add the cayenne pepper and stir for another minute. gradually add the milk while beating with  small whisk all the time. bring to boil, stirring all the time, and allow to simmer or a couple of minutes. the sauce shouuld easily coat the back of a wooden spoon.
• when the pasta water has come to a boil, add the macaroni and cook for about 2 minutes less than the instructions on the packet. rain in a sieve and put to one side until needed
• when your white sauce has simmered for a couple of minutes, add the drained tomatoes. remove the sauce from heat and put to one side for about a minute before adding 150g of the grated cheddar. finally add the drained macaroni and mix together
• pour the macaroni mixture into the ovenproof dish and cover with the pieces of bacon. finally sprinkle over the remaining cheese
• place under the grill for about 10 minutes until the bacon has turned crispy and slightly burnt at the edges
• serve with a crisp green salad 

• 300g self-raising flour
• 1/2 tsp mustard powder
• 1/2 tsp paprika
• 75g butter
• 6 slices honey roast ham, chopped into 1cm pieces
• 185g mature cheddar cheese, grated
• 1 egg, beaten
• 250ml milk
• 6 tbsp finely grated parmesan

instructions

• preheat oven to 190*C
• lightly grease a 12-hole muffin tin/use muffin cases
• sieve the flour, mustard powder and paprika into a large mixing bowl. rub in the butter until this resembles breadcrumbs. add the ham and cheese, then stir in the egg and milk
• spoon equal amounts of the mix into the 12 muffin cases and sprinkle a little parmesan on top of each
• bake for 20 minutes
• remove to a wire cooling rack

• 1 pkg (3oz) lemon-flavoured jelly powder
• 1 cup boiling water
• 1.5 cups crushed, low-fat graham crackers
• 3 tbsp light butter or margarine, melte
• 1 tbsp packed brown sugar
• 8oz light cream cheese
• 1 cup sugar
• 2 tbsp lemon juice
• 2 tsp grated lemon zest
• 1 tsp vanilla
• 4 cups light frozen whipped topping, thawed

instructions

• in a small bowl, dissolve jelly powder in boiling water. refrigerate until slightly thickened but not set (about 45 mins)
• meanwhile, prepare crust. in a small bowl, combine graham crackers, melted buttter and brown sugar. stir well using a fork. spray a 9 x 13 inch baking pan with non-stick spray. press crumb mixture evenly over bottom of pan. refrigerate while you make the filling
• to prepare filling, beat together cream cheese, sugar, lemon juice, lemon zest and vanilla on high speed of electric mixer. beat until smooth. add thickened jelly and beat on medium speed until well blended. fold in whipped topping
• pour lemon mixture over prepared crust and spread evenly to edges of pan. refrigerate for 4 hours until set. cut into square and serve
  
  
  

• 1 cup chocolate oreo baking crumbs
• 1 tbsp brown sugar
• 1 tbsp butter/margarine, melted
• 2 cups lowfat cottage cheese
• 2 cups lowfat sour cream
• 8oz light cream cheese, softened
• 1 cup sugar
• 1/2 cup packed brown sugar
• 2/3 cup unsweetened cocoa powder
• 3 whole eggs
• 2 tbsp cornstarch
• 1 tsp vanilla
• 1/4 kahlua/coffee liquer
• fresh strawberries for garnish (optional)

instructions

• preheat oven to 350*F.
• to make crust, combine crumbs, brown sugar and melted butter in a small bowl. mix well. spray a 9-inch springform pan with non-stick spray. press crumb mixture evenly over bottom off pan. bake for 10 mins. remove from oven and let cool. reduce heat to 325*F.
• in a blender or food proecssor, whirl cottage cheese, sour cream and cream cheese until smooth. set aside.
• in a large bowl, beat together both sugars, cocoa powder and eggs on medium speed of electric mixer. add cream cheese mixture and beat until smooth. add cornstarch and beat again. add vanilla and kahlua and beat until mixture is well blended.
• pour batter into prepared crust. bake for 1 hour and 20 minutes. cheesecake will appear puffy and will jiggle slightly when shaken. turn off heat. open oven door halfway and let cake cool in oven for 2 hours. chill overnight. before serving, run a knife around edge of pan and remove sides. garnish with fresh strawberries if desired.

• 1/2 cup AP flour
• 1 pkg (4oz) instant chocolate fudge pudding mix
• 1/2 tsp baking powder
• 1/4 tsp salt
• 2/3 cup sugar
• 3 tbsp butter/margarine, softened
• 1 egg
• 1 egg white
• 1/4 cup baby food prunes
• 1 tsp vanilla
• 1/3 cup mint chocolate chips

• preheat oven to 350*F. spray an 8-inch square baking pan with non-stick spray and set aside.
• in a medium bowl, mix together flour, pudding mix, baking powder and salt. set aside.
• in a large bowl, beat together sugar, butter, egg and egg white on mediums peed of electric mier. add prunes and vanilla and beat again. add flour mixtures and beat until smooth. fold in mint chips.
• spread batter evenly in prepared pan. bake for 30 - 35 minutes. brownies should be ry to touch and appear somewhat puffy. place pan on a wire rack and let brownies cool before cutting. cut into 12 pieces and store in an airtight container or covered with plastic wrap.

• 4 cups unpeeled, cubed red potatoes
• 2 cups whole baby carrots
• 1 cup chopped red onions
• 2 tbsp balsamic vinegar
• 1 tbsp olive oil
• 1 clove garlic, minced
• 1.5 tsp dried thyme
• 1.5 tsp dried rosemary
• 1 tsp dried tarragon
• 1/2 tsp each salt and black pepper
• 1 cup sliced green beans
• 1/2 cup dry white wine
• 6 boneless, skinless chicken breast halves, cut into 1-inch cubes
• 3 cups low-sodium, low-fat chicken broth
• 3 tbsp all-purpose flour

• spray a large roasting pan with non-stick spray. add potatoes, carrots, onions, vinegar, oil, garlic, 1 tsp thyme, 1 tsp rosemary, tarragon, salt and pepper. mix well. roast, uncovered for 30mins at 425*F. stir once, halfway through cooking time. add green beans and roast for 10 more mins.
• meanwhile, pour wine into a large saucepan. add remaining 1/2 tsp thyme and 1/2 tsp rosemary. bring to a boil. add chicken pieces and reduce heat to medium-high. cook, uncovered, until chicken is cooked through, about 12 minutes.
• add roasted vegetables to chicken and wine. stir in 2.5 cups of broth. in a small bowl combine flour with remaining 1/2 cup broth and stir until lump-free. add flour mixture to chicken and vegetables. cook until stew is bubbly and has thickened, about 3 minutes. serve hot.

crazy plates - janet, greta podleski
serves 4

ingredients

• 1 tsp olive oil
• 1/2 cup chopped red onions
• 1 clove garlic, minced
• 4 boneless, skinless, chicken breast halves, cut into 1-inch cubes
• 2 cups sliced mushrooms
• 1 cup chopped green bell pepper
• 1 cup of your favourite low-fat spaghetti sauce
• 1/3 cup barbeque sauce
• 8 oz rigatoni, uncooked (about 5 cups dry)
• 1/2 cup shredded, reduced-fat Monterey Jack cheese
• chopped fresh cilantro/parsley for garnish

• heat oil in a large, non-stick saucepan over medium-high heat. add onions and garlic. cook and stir for 1 to 2 minutes, until onions are softened. add chicken and cook until no longer pink. add mushrooms and green pepper. continue to cook for 3 - 4 minutes, until vegetables are tender. add spaghetti sauce and barbecue sauce. stir well. reduce heat, cover and simmer for 5 minutes.
• meanwhile, prepare rigatoni according to package directions. drain well. add rigatoni to chicken and vegetables and mix well. spoon pasta mixture onto serving plates and sprinkle with cheese and cilantro. serve immediately.