Low-Fat Lentil And Cauliflower Pilaf Recipe

Lentils are part of the legume family and are nutty in flavour, popular amongst vegetarians.  Because they contain plenty of fibre they can help lower cholesterol by keeping your arteries clean and they help to prevent constipation.  Lentils are a great source of protein as well as complex carbohydrates that release energy slowly throughout the day.

RELATED: Love lentils?  Try this roasted beetroot lentil salad

If you want to experiment with lentils, try this lentil and cauliflower pilaf, perfect on its own or served with chicken or lamb.  It’s healthy, simple and extremely tasty.


Canola oil

1 onion, finely diced

½ a cauliflower, cut into small florets

1 ¼ cups basmati rice

2 tbsp mild Indian curry paste

3 cups vegetable stock

2 bay leaves

1 cinnamon quill

400g tin of lentils, rinsed and drained

2 tbsp coriander leaves, finely chopped


  1. Heat two tablespoons of canola oil in a frypan over medium heat.
  2. Add onion and cook for five minutes or until tender.
  3. Add cauliflower and rice then cook for two minutes.
  4. Add curry paste and cook for one minute.
  5. Add stock, bay leaves and cinnamon then bring to the boil.
  6. Reduce heat to low, then simmer for fifteen minutes until rice is cooked and liquid has been absorbed.
  7. Stir through lentils and heat through for one minute.
  8. Sprinkle over coriander and serve.

Image via taste.com.au

October 1, 2014

2 Salad Recipe

Autumn is here, and there’s no better time to grab a blanket, a few friends and a board game or two and head to your local park for a impromptu picnic. Tuck into these two great, low fat, delish salads from the soon-to-be published ?Low Fat Foods Fast? by Lee Gold. A bottle of wine, a BBQ chook and some crusty bread completes the meal. Enjoy!

Mediterranean Pasta Salad

Pasta is very healthy as long as you do not add rich creamy sauces to it. It forms the basis for this wonderful kaleidoscope of colours, flavours and textures. Pasta is a good source of carbohydrates and B vitamins, useful for slow release energy during sport and physical activity.

  • ? cup plain low-fat yoghurt


  • 2 tablespoons low-fat mayonnaise


  • 2 teaspoons Dijon mustard


  • Salt and pepper to taste


  • 250g dry macaroni pasta


  • 1 cup cooked diced chicken


  • 16 Kalamata (black) olives, halved and stoned


  • 1/2 cup frozen peas, defrosted and cooked for 1 minute


  • 1/2 medium red (Spanish) onion, thinly sliced


  • 1/2 red or yellow capsicum, finely diced


  • 2 tablespoons chopped flat-leaf (Italian) parsley

To prepare dressing, whisk yoghurt, mayonnaise, mustard, salt and pepper together in a small bowl.

In a large saucepan of salted boiling water, cook paste for 6-8 minutes or until tender. Drain well. Cool pasta to room temperature.

In a large salad bowl, toss pasta, chicken, olives, peas, onion, capsicum and parsley together. Pour dressing over salad and toss well. Cover and refrigerate for up to 3 hours.

Serves 4 to 6.

Warm Vegetable Salad

This delicious vegetable dish is full of vitamins A, C and E, fibre and iron. This healthy combination may help reduce the risk of heart disease and protect against the common colds and influenza.

  • 3 teaspoons vegetable oil


  • 1 cup butternut pumpkin, peeled, seeded and cut into 1cm cubes


  • 8 white mushrooms, cut into quarters


  • 1 medium zucchini, cut in half lengthwise then cut into 12mm slices


  • 6 cups mixed lettuce leaves, washed and dried


  • 8 cherry tomatoes, cut in half


  • 2 shallots, finely sliced


  • 2 tablespoons olive oil


  • 2 tablespoons red-wine vinegar


  • 1 tablespoon chopped fresh basil


  • 1 tablespoon flat-leaf (Italian)parsley


  • Salt and pepper to taste

Heat 1 teaspoon of oil in a wok and stir-fry pumpkin cubes for 4-5 minutes or until they are seared and golden brown all over. Set aside and keep warm.

Heat 1 teaspoon of oil in a wok and stir-fry mushrooms for 2-3 minutes or until they are seared and golden brown all over. Set aside and keep warm.

Heat 1 teaspoon of oil in a wok and stir-fry zucchini for 2-3 minutes or until they are seared and golden brown all over. Set aside and keep warm.

In a large bowl, combine lettuce, tomatoes, shallots, pumpkin, mushrooms and zucchini. Mix very well.

In a small jar with a screw-top lid, combine oil, vinegar, basil, parsley, salt and pepper and shake until blended.

Pour dressing over salad and toss well. Makes 4 serves.

May 7, 2002

Getting into shape with Low Fat Meal

We all have a few kilos to shake so here are some tips on exercise and motivation that should do the trick. Remember just because we’re heading into winter it doesn’t mean we should give up on looking good.Personal trainer Collette says try to cut back on those starchy foods like bread, pastries, biscuits and too much pasta. Stick to salads, fish, chicken (poached preferably), fruit and vegetables. As we said last week you have to try and cut back on your alcohol intake and replace this substance with at least 2- 3 litres of water a day. Try this recipe below for a low-fat but interesting meal:

Poached chicken with spinach in sesame oil and green beans


Olive oil

2 chicken breasts, skinned

1 clove garlic, crushed

Salt and pepper to season

500 ml chicken stock

200 g whole green beans washed and tailed


Sesame oil


  • Rub the chicken with garlic, salt and pepper. Heat chicken stock in a saucepan and bring to the boil.
  • Then reduce the heat and add the chicken. Gently poach the chicken on each side for five minutes or until it is cooked.
  • Remove the chicken from the pan and cover with aluminium foil to keep warm. Steam the beans for five minutes.
  • Add the spinach with some sesame oil and crushed garlic and cook in a wok with a lid on for 5 minutes.
  • To serve, place spinach on each plate and top with the whole beans.
  • Slice the chicken breast diagonally and place them on top of the beans.
  • Pour a little of the chicken stock over the top.Collette recommends you try to do fat-burning exercises like a boxing combo class or running for at least 30 to 40 minutes. You have to try and do this at least 4 times a week for it to be effective. If running and boxing aren’t your game then try to go for a long power walk and combine it with a pair of hand-held weights, this will increase the intensity. (you can buy hand-held weights at any sports store nationally).Another fabulous exercise is aqua aerobics which is great for total body toning and fitness. The great thing about water aerobics is that you actually don’t realise you are doing strenuous exercise.

    Now, you’ve got some exercises you might need the motivation. Get a friend to start exercising with you or invest in a personal trainer for a few sessions to get you on the right track and motivated. It might seem a lot of money initially but you will thank us for it when you’re feeling great and more alive.

    Finally, keep a record of your weight and then set yourself a target. Goals will get anyone to run. Good luck and don’t forget to write in and tell us about how you’re going.

March 13, 2002