Pumpkin Erissery

This dish can be served with plain rice.

Ingredients
200 g pumpkin, pieces
125 g yellow split peas
2 cups water
1 teaspoon cumin powder
½ teaspoon red chilli powder
½ teaspoon turmeric
¼ teaspoon salt
½ teaspoon black mustard seeds
2 tablespoons desiccated coconut
2 teaspoons olive oil

Directions
1. Steam pumpkin
2. Wash yellow split peas and cook in 2 cups water until soft
3. Heat oil in pan and fry off all flavourings and coconut.
4. Combine all ingredients
5. Heat and serve.

Serves 4
Fat per serve : 5g

Mixed vegetable curry

This is a favourite meal. All the vegetables are cut into chunky sizes as uniform as possible to prevent mashing while cooking.

Ingredients
2 potatoes
1 onion
1 carrot
1 parsnip
1 cup zucchini
1 cup cauliflower
1 cup green beans
1 cup celery
1 cup cabbage leaves, torn into pieces.

Sauce
1 tablespoon olive oil
1 teaspoon each of turmeric, cumin, coriander, mustard
½ teaspoon each of cloves, cinnamon, cardamom, ginger
2 garlic cloves, crushed
8 tomatoes, finely chopped
2 cups tomato juice

Directions
1. Place 1 cup water in a large saucepan. Bring to the boil and place in vegetables. Put lid on saucepan and steam vegetables. You may prefer to use2 saucepans or steamers.
2. Heat oil in another saucepan and fry off spices and garlic. Add tomatoes and tomato juice. Heat.
3. Transfer steamed vegetables to a casserole and pour over hot sauce.

Serves 4
Fat per serve: 4g

Cauliflower csabai

Ingredients
3 cups cauliflower flowerettes
3 tomatoes, wedges
3 garlic cloves
2 teaspoons olive oil

Directions
1. Stir-fry cauliflower and garlic in a saucepan with oil for 3 minutes.
2. Add tomato wedges on top of cauliflower. Place lid on saucepan and steam for 3 minutes. Serve.

Serves 4
Fat per serve: 3g

Carrot latkes

The vegetables can be exchanged with pumpkin and sweet potato.

Ingredients
1 cup carrot, grated
1 cup potato, grated
1 onion, grated
¼ cup yoghurt, low fat
1 egg, beaten
2 tablespoons flour
½ teaspoon black pepper
¼ teaspoon nutmeg
2 teaspoons olive oil

Directions
1. Place oil in a frying pan
2. Grate carrot, potato and onion in a bowl. Drain off any liquid.
3. Add remaining ingredients to bowl and stir.
4. Heat oil and cook tablespoons of the mixture. Flatten and cook both sides until brown.
5. Serve with hot meat or a garden salad.

Serves 4
Fat per serve: 4g

Asparagus with orange

Ingredients
12 asparagus spears
1 orange, juice and rind spirals

Directions
1. Wash and steam asparagus spears of tie spears together and cook them standing up in boiling water.
2. Drain and place asparagus in a casserole. Add orange juice.
3. Heat and garnish with orange spirals.

Serves 4
Fat per serve: 0g

Stuffed pepper

Ingredients
4 green peppers

Stuffing
4 spring onions, chopped
120 g tuna (in brine)
4 tablespoons rice, cooked
Black pepper

Sauce
4 tomatoes, chopped
4 garlic cloves, crushed
1 tablespoon flour
¼ teaspoon chilli powder
2 teaspoons coriander seeds
1 teaspoon cumin seeds

Directions
1. Wash peppers.
2. Cut a slice across the top of each pepper. This slice forms the lid.
3. Scoop out the seeds.
4. Combine stuffing ingredients and place in peppers
5. Pout on lids
6. Place in baking tray with a small amount of water.
7. Bake until soft.
8. Blend sauce ingredients, cook and serve with stuffed peppers.

Serves 4
Fat per serve: 1g