METHOD:

Preheat the broiler as required. Cut off any excess fat from the steak. Rub each side with pepper, salt, and garlic as well. Put the steak in a hot pan and broil for between seven to 15 minutes.

Quick tip: To stop the steak from getting charred, slice it in half size.

Steam broccoli while the steak is broiling. Boil about two inches of water with a wire steaming tray. Cover and steam for six minutes, or until you can easily pierce using a fork.

Season with salt and pepper and serve.

Quick tip: You could make an additional strip steak for next day’s lunch salad.

Heat olive oil in nonstick skillet. Stir-fry onion for 4 minutes on medium heat. Add garlic and fry for one minute. Add sea salt, red pepper flakes, sprouts, cilantro, and asparagus. Continue cooking until veggies are soft. Add shrimp and bok choy and keep cooking on a high, medium heat until shrimp heats through.

Serve over wild rice or quinoa pasta.

Preheat oven 180º fan forced.

To make pastry: Combine flour and sugar into a medium size mixing bowl. Melt margarine. Using a small whisk blend egg white with margarine then pour into flour and fold together. You may need to use your hands. Place pastry onto a well-floured surface and roll thinly. Use an 8cm scone cutter that has been dipped in flour to cut 12 bases. Coat a 12-holed muffin tin with cooking spray and place the 12 pastry bases into holes. Bake 15-20 minutes or until lightly browned.

To make filling: In a medium size saucepan add milk, custard powder, essence and sugar. Using a whisk stir continuously until boiled. Be careful not to have the heat on high as it may scorch the base. Place into a small bowl and refrigerate until cooled. Once cooled, fold in Fruche and combine well.

To assemble tarts: Spoon about 1½ tablespoons of filling into each pastry case. Then top with half a slice of each fruit and 2 blueberries. Heat fruit spread in microwave and spoon a little over top of each tart to glaze fruit. Refrigerate until required.

Variation:
Replace fruit with any fruit of your choice.

Not suitable to be frozen.

Step 1: In a large frypan or wok that has been coated with cooking spray, sauté prawns and garlic for 2 minutes.
Step 2: Add spinach and fold together until softened. Add shallots and toss well.
Step 3: Combine soup mix and cornflour with milk then whisk together. Pour into pan and stir until boiled.
Step 4: Fold in cream cheese and blend well.
Step 5: Fold tomatoes and pepper into mix. Serve with either pasta or Basmati rice.

Variation: Replace prawns with 600g diced skinless chicken breast.

Suitable to be frozen for 2-3 weeks.