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Turkey salad with red cabbage

Turkey salad with red cabbage

This is a lovely crunchy salad for winter, full of contrasting tastes and tossed with an unusual dressing made from cranberry sauce and walnut oil. Red cabbage makes an interesting base, but it does tend to stain the other ingredients, so serve the salad as soon as it is ready.

Turkey sausage and bean hotpot

Turkey sausage and bean hotpot

Healthy eating doesn't mean giving up favourite family meals. Here, lean turkey sausages replace the more traditional pork in a hearty hotpot, with a spicy bean sauce and a covering of thinly sliced root vegetables: potato, carrot and parsnip.

Naan with lentil 'caviar'

Naan with lentil 'caviar'

Yogurt spiced with garlic and mint, then mixed with raw vegetables and high–protein lentils, is delicious spooned onto warmed naan. A few coriander and mint leaves on top add a touch of freshness, and a dab of chutney or lime pickle on the side gives texture and extra flavour.

Pork steaks with mustard sauce

Pork steaks with mustard sauce

This dish is surprisingly quick and easy to make, and can turn a family dinner into a celebration. Serve with boiled new potatoes sprinkled with chives, carrots and shredded cabbage. The carrots can be steamed over the pan of potatoes, with the cabbage added after a few minutes.

Chicken farfalle salad

Chicken farfalle salad

Pasta bows taste deliciously different when combined with an exotic dressing of fish sauce, fresh red chilli and rice vinegar in a moist chicken salad. Fresh crunchy vegetables complete this wellbalanced main–course dish. Leftovers can be chilled they will taste just as good the next day.

Chicken, pasta and leek crisp

Chicken, pasta and leek crisp

This warming dish appeals to children and adults alike, so it makes an ideal family meal. It is a good example of a dish in which vegetables, pasta and breadcrumbs extend a modest portion of a protein food, which means the dish is low in fat too. Serve with a salad.

Chow mein with pork and green vegetables

Chow mein with pork and green vegetables

A mixture of green vegetables adds colour and crispness to this simple noodle stir–fry with pork and dried mushrooms. Chinese egg noodles are prepared more quickly than Western pasta they only need brief soaking – so this dish can be made from start to finish in less than 30 minutes.

Cidered pork with red cabbage

Cidered pork with red cabbage

Long simmering makes this hearty stew perfect for cool autumn days, when apples and cabbage are at their best. Experiment with different types of apples – Granny Smiths are tart and tangy, Golden Delicious juicy and mild. This stew is also superb served with couscous instead of pasta.

Couscous pilaf with tahini yogurt

Couscous pilaf with tahini yogurt

This vegetable–rich couscous is lower in fat than most pilafs and it makes a marvellous, healthy main dish, or an excellent side dish for almost any simply cooked meat or poultry, when it will serve 8 or more. Any leftovers can be used as a delicious stuffing for chicken or other poultry.

Creamy chicken salad with grapes and pecans

Creamy chicken salad with grapes and pecans

With its wonderfully contrasting tastes and textures, this salad makes a satisfying main course that is luxurious without containing a lot of saturated fat. It is the perfect recipe for roast chicken leftovers or high–quality cooked chicken bought from the deli counter in the supermarket.

Chinese barbecued duck

Chinese barbecued duck

Duck is notoriously fatty, but this method of cooking cuts down on the amount of fat you eat with the meat. For a deliciously healthy meal, start with a refreshing salad, then follow with the duck served with rice or noodles and stir–fried mixed vegetables.

Sweet roast chicken bun

Sweet roast chicken bun

Few snacks can be more universally popular than sandwiches. Try this sweet and spicy combination of lean chicken roasted with a honey and mustard dressing, juicy mango slices and crisp lettuce leaves.

Creamy chicken salad with ginger

Creamy chicken salad with ginger

This creamy yet light chicken salad is ideal for serving as a cold buffet dish. Basing the dressing on sour cream mixed with mayonnaise makes it lower in fat than many other creamy dressings. Don't be tempted to omit the ginger – its subtle flavour makes all the difference.

Duck goulash soup

Duck goulash soup

Duck legs make a richly flavoured, hearty goulash soup – the meat is delicious spooned up with the chunks of carrot, celeriac and mushroom, and a spoonful of sour cream gives a creamy finish. For a complete meal in a bowl, add some potato dumplings flavoured with onion and garlic.

Duck terrine and ginger-plum salsa

Duck terrine and ginger-plum salsa

The distinctive duck flavour of this terrine, heightened by the hint of orange, is complemented by the sweet leeks and beans. A small amount of duck fat is included, but there is much less than would be found in a traditional recipe. The terrine will keep in the fridge for up to 4 days.

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