Jan Bilton: Low fat, tasty meals (+recipes)

Lemon Chicken Saltimbocca

Before long the beach will be beckoning - and the thought of baring my body to the scrutiny of other bathers brings the word 'diet' forcefully to the forefront of my mind, writes JAN BILTON.

LEMON CHICKEN SALTIMBOCCA

INGREDIENTS

2 medium (200g each) skinned and boned chicken breasts

freshly ground black pepper to taste

12 fresh sage leaves

4 lean rashers streaky bacon

1 Tbsp olive oil

1/3 cup chicken stock

1/4 cup lemon juice

1/2 tsp cornflour

METHOD

Cut each chicken breast in half lengthwise. Season with pepper. Place 3 sage leaves on each piece then wrap around with bacon to secure the leaves in place.

Heat the olive oil in a non-stick frying pan. Pan-fry the chicken on medium for about 5 minutes or until cooked, turning often. Remove and keep warm. Whisk the chicken stock, lemon juice and cornflour and stir into the pan. Cook until thickened. Spoon over the chicken.

Great with lemon wedges, steamed greens and kumara. - Serves 4.

ASIAN STIR-FRIED PORK & VEGETABLES

Add an extra handful of vegetables to your meals for extra crunch, goodness, flavour and colour. For fewer calories, stir-fry the vegetables in water rather than in oil.

INGREDIENTS

1 tsp salt-reduced soy sauce

3 Tbsp each: hoisin sauce, tomato sauce

2 cloves garlic, crushed

pinch chilli powder

400g lean pork steak

freshly ground black pepper

2 bunches pak choy

1 tsp canola oil

1 red capsicum, sliced

3 spring onions, thinly sliced

2 teaspoons finely grated root ginger

2-3 Tbsp water

METHOD

Combine the sauces, garlic and chilli powder for the Asian Sauce.

Cut the pork into thin strips and season with black pepper.

Wash the pak choy. Thinly slice the stems. Thickly slice the leaves.

Heat the oil in a large wok. Stir-fry the pork for 2-3 minutes until just cooked. Put aside. Add the vegetables and ginger to the wok plus a tablespoon of water. Stir-fry over high heat until the capsicum is crisp but tender. Add more water as needed to add steam to the stir-fry.

Return the pork to the wok and stir in the sauce. Heat through. Serve immediately with rice.

- Serves 4.

CELEBRATION POACHED BEEF FILLET

Poaching uses a relatively low temperature, about 75-85C. The liquid should show very little movement - a mere murmur on the surface with no sign of bubbles bursting.

INGREDIENTS

1.2kg whole beef fillet

1 tsp olive oil

2 large cloves garlic, crushed

1 tsp ground cumin

1 tsp coriander

1 tsp honey

2 cups good beef stock

1 cup red wine or orange juice

2 x star anise

2 x dried chillies

salt and freshly ground black pepper to taste

METHOD

Tie the beef fillet to make an even neat shape. Heat the oil in a heavy saucepan or dutch oven, large enough to hold the fillet. Sear the fillet lightly on all sides. Remove and place aside. Add the garlic, cumin and coriander and stir for 30 seconds. Add the honey, stock, wine/orange juice, star anise, chillies, salt and pepper. Bring to a simmer.

Add the fillet. Cover and poach for 20-25 minutes, turning once.

Remove the beef to a warm platter. Cover with foil and a thick towel. Rest for 5-10 minutes.

Meanwhile, strain the stock into a clean pan. Boil rapidly until reduced by half. Taste for seasoning, adding a little extra salt, pepper or honey, if required. Serve drizzled over the sliced beef. - Serves 6.

LOW-CALORIE HERBED PENNE SALAD

About 200 calories per serving.

INGREDIENTS

1 cup wholemeal (dried) penne

2 cups small broccoli florets

2 carrots, grated

10 button mushrooms, sliced

1/4 cup chopped fresh basil or coriander

Low-calorie dressing

1/2 cup water

2 tsp arrowroot

1 Tbsp red wine vinegar

1 Tbsp lemon juice

1/8 tsp Tabasco sauce

1/2 tsp Worcestershire sauce

1 Tbsp chives, chopped

1 Tbsp parsley, chopped

METHOD

Cook the pasta according to the packet instructions. Rinse under cold water then drain well.

Meanwhile, microwave the broccoli florets, until crisp tender. Refresh in iced water. Drain and pat dry. Combine with cold pasta, carrots, mushrooms and basil.

To prepare the dressing, bring the water to the boil. Make a paste with the arrowroot and a little cold water then stir into the boiling water. Cook, stirring, until thickened. Cool. Add the remaining ingredients. Toss the salad with dressing to taste. - Serves 4 as a light meal.