Ingredients (Serves 4)

• 900 g sweet potato
• 4 tsp sunflower oil
• 2 medium leeks, chopped
• 1 garlic clove, crushed
• 2.5 cm piece root ginger, finely chopped
• 200 g can sweetcorn, drained
• 2 tbsp low fat natural fromage frais
• 60 g wholemeal flour
• salt and pepper
• lettuce leaves and shredded spring onions, to serve

Ginger Sauce

• 2 tbsp white wine vinegar
• 2 tsp caster sugar
• 1 red chilli, deseeded and chopped
• 2.5 cm piece root ginger, cut into thin strips
• 2 tbsp ginger wine
• 4 tbsp fresh vegetable stock
• 1 tsp cornflour

1. Peel the potatoes and cut into 2 cm thick pieces. Place in a pan, cover with water and boil for 10 to 15 minutes. Drain and mash. Leave to cool.
2. Heat 2 tsp of oil and fry the leeks, garlic and ginger for 2 to 3 minutes. Stir the leek mixture into the potato with the sweetcorn, seasoning and fromage frais. Form into 8 patties and toss in flour to coat. Chill for 30 minutes.
3. Preheat the grill to medium. Place the patties on a grill rack and brush with oil. Grill for 5 minutes, then turn, oil and grill for another 5 minutes, or until golden. Drain on kitchen paper.
4. For the sauce, place the vinegar, sugar, chilli and ginger in a pan. Bring to the boil and simmer for 5 minutes. Stir in the ginger wine. Blend the stock and cornflour to form a paste and stir into the sauce. Heat through, stirring, until thickened. Transfer the patties to serving plates, spoon over the sauce and serve.

Ingredients (Serves 4)

• 4 tuna steaks
• ½ tsp finely grated lime rind
• 1 garlic clove, crushed
• 2 tsp olive oil
• 1 tsp ground cumin
• 1 tsp ground coriander
• pepper
• 1 tbsp lime juice
• fresh coriander, to garnish
• avocado relish, tomato and lime wedges, to serve

1. Trim the skin from the tuna steaks, rinse and pat dry on absorbent kitchen paper.
2. To make the avocado relish, peel and remove the stone from one small ripe avocado. Toss in 1 tbsp lime juice. Mix in 1 tbsp freshly chopped coriander and 1 small finely chopped red onion. Stir in some chopped fresh mango or a chopped medium tomato and season well.
3. In a small bowl, mix together the lime rind, garlic, olive oil, cumin, ground coriander and pepper to make a paste.
4. Spread the paste thinly on both sides of the tuna. Heat a non-stick, ridged frying pan until hot and press the tuna steaks into the pan to seal them. Lower the heat and cook for 5 minutes. Turn the fish over and cook for a further 4 to 5 minutes until the fish is cooked through. Drain on absorbent kitchen paper and transfer to a serving plate.
5. Sprinkle the lime juice and chopped coriander over the fish.
6. Serve with freshly made avocado relish, lime wedges and tomatoes.

If you’re craving for some Indian flavor, this charred chicken recipe will definitely do the trick. Grilled and combined with herbs and spices, this Indian charred chicken makes a delicious, flavorful and nutritious meal. The recipe use chicken breast, which is the leanest part of a chicken, which has less than half the fat of a trimmed Choice grade T-bone steak. Chicken is a very good source of protein and niacin. It is also a good source of selenium, vitamin B6 and phosphorous. So go ahead and try this simple yet healthy recipe.

Ingredients (Serves 4)

• 2 chicken breasts, skinned and boned
• 2 tbsp curry paste
• 1 tbsp sunflower oil
• 1 tbsp light muscovado sugar
• 1 tsp ground ginger
• ½ tsp ground cumin
• naan bread and green salad leaves, to serve

Cucumber Raita

• ¼ cucumber
• salt
• 150 ml natural yogurt
• ¼ tsp chilli powder

1. Place the chicken breasts between sheets of baking parchment or cling film. Pound them with the flat side of a meat or rolling pin to flatten them.
2. Mix together the curry paste, oil, sugar, ginger and cumin in a small bowl. Spread the mixture over both sides of the chicken and set aside until required.
3. To make the raita, peel the cucumber and scoop out the seeds with a spoon. Grate the cucumber flesh, sprinkle with salt, place in a sieve and leave to stand for 10 minutes. Rinse off the salt and squeeze out any moisture by pressing the cucumber with the base of a glass or back of a spoon.
4. Mix the cucumber with the yogurt and stir in the chilli powder. Leave to chill until required.
5. Transfer the chicken to an oiled rack and grill for 10 minutes, turning once.
6. Serve the chicken with naan bread and raita and accompanied with fresh green salad leaves.

“Flattening the chicken breasts makes them thinner so that they cook more quickly.”