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Pasta with two-cheese sauce

Pasta with two-cheese sauce

This is one of the quickest options for a nutritious family meal – the cheese mixture is prepared in the time it takes the pasta and peas to cook. When you add the hot pasta to the parmesan and ricotta, the heat melts them, producing an instant creamy sauce.
Burghul pilaf

Burghul pilaf

The combination of grains and beans is common to all cuisines with a tradition of vegetarian meals. In this delicious one-pot main dish, ground coriander and cinnamon and dried apricots add a Middle Eastern flavour.
Smoked fish paella

Smoked fish paella

One of the reasons the so-called Mediterranean diet is considered healthy is that it features many dishes like this one from Spain, based on rice cooked in olive oil with lots of vegetables and a modest amount of protein foods. The spicy chorizo here adds an authentic Spanish flavour.
Mushroom vegetable stir-fry

Mushroom vegetable stir-fry

Stir-frying really makes the most of vegetables, retaining their colour, flavour and texture. The best thing about this dish is that you can use up any vegetables in the refrigerator and turn them into a tasty and nutritious side dish or light meal served with noodles.
Mediterranean seafood salad

Mediterranean seafood salad

Poached mussels, prawns and scallops bring the flavour of southern Italy to this chilled salad. Black squid-ink pasta would be served in restaurants along the Amalfi coast, but spinach, red capsicum and egg linguine are also suitable. Enjoy this as a summer lunch or supper dish.
White bean stew

White bean stew

Celeriac is high in fibre and minerals and creates a great savoury celery flavour and a creamy texture without the stringy effect that celery can have.
Almond-crusted Orange Chicken

Almond-crusted Orange Chicken

Marmalade lends a citrus intensity to tender chicken, cut through with dijon mustard. The chicken breasts are coated with a mixture of breadcrumbs, almonds and parsley, fried until golden, then baked to perfection.
Kung Pao Chicken

Kung Pao Chicken

The chicken is stir-fried instead of deep-fried, reducing the fat content in this healthier version of a popular dish. It is quite spicy, with the inclusion of dried red chillies, but you can also add a fresh long red chilli for additional kick!
Grilled Fish with Lemon Butter Sauce

Grilled Fish with Lemon Butter Sauce

Grilled fish is probably the easiest and quickest meal in the world to cook and is extremely nutritious. A simple lemon sauce is all it needs to dress it up, but also try it with pesto, or a horseradish sauce made by mixing 1 tablespoon horseradish cream through 125 g sour cream.
Stir-fried Squid with Chilli and Fresh Ginger

Stir-fried Squid with Chilli and Fresh Ginger

Rings of tender squid are briefly stir-fried with garlic, chilli and fresh colourful vegetables in this speedy dinner dish. Take care not to overcook the squid as it has a tendency to toughen if cooked for too long. Serve with basmati rice.
Stir-fried Chicken with Coconut Milk

Stir-fried Chicken with Coconut Milk

An aromatic, delicious and quick-to-prepare stir-fry dish.
Steamed Fish with Soy and Garlic

Steamed Fish with Soy and Garlic

A whole steamed fish makes a spectacular feast. Drizzling hot oil over the skin before serving makes the skin delightfully crisp.
Pistachio-stuffed Chicken Breasts

Pistachio-stuffed Chicken Breasts

When you don't have time to roast a whole stuffed chicken – or when it's too hot to turn on the oven – serve these plump chicken breasts filled with a creamy, lemon-scented pistachio stuffing. To serve, cut the stuffed breasts crosswise, arrange the slices on plates and drizzle with the sauce from the pan.
seafood and vegetable stir-fry

Mixed seafood and vegetable stir-fry

A tempting and easy to prepare and cook Asian dish that's perfect for a midweek meal.
Herb-crumbed Fish with Oven-baked Wedges

Herb-crumbed Fish with Oven-baked Wedges

You can enjoy this delicious varitation on traditional fish and chips without worrying about the fat content – the secret to the golden wedges is to coat them with egg white, not fat.

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