Day 7: Dinner

TANDOORI MARINADE

• 1 ½ tbsp reduced-fat natural Greek-style yoghurt
• ¼ small onion, finely chopped
• ½ clove garlic, crushed
• ¼ x 50g sachet salt-reduced tomato paste
• ¾ tsp ground cumin
• ¾ tsp ground coriander
• ¾ tsp sweet paprika
• 1⁄8 tsp ground ginger
• 1⁄6 tsp ground turmeric
• 11⁄16 tsp (pinch) smoked paprika
• 1⁄16 tsp (pinch) ground cardamom

TOMATO, CUCUMBER AND MINT SALAD  

• ¾ Roma tomato, cut into thin wedges
• ½ Lebanese cucumber, cut into chunks on the diagonal
• 1⁄8 small red onion, cut into thin wedges
• 1 cup rocket leaves, trimmed
• 1 ½ tbsp reduced-fat natural Greek-style yoghurt
• ½ tbsp thinly sliced mint leaves

TOFU

• 200g firm tofu, drained
• olive oil spray, for cooking

• Press the tofu between two plates or heavy-based baking trays for 15 minutes.
• Meanwhile, to make the marinade, place the first 11 ingredients (i.e. from Greek-style yoghurt to cardamom) in a food processor or blender and blend to combine.
• Cut the pressed tofu into 2cm cubes and place in a baking dish, then spoon the marinade over, turning to coat evenly. Season with freshly ground black pepper and set aside for 15 minutes to marinate. Preheat the oven to 210°C (190°C fan-forced). 
• Line a baking tray with baking paper, then place an ovenproof wire rack on top. Place the tofu on the wire rack and spray with olive oil, then bake for seven minutes or until golden brown. Turn, spray again with oil and bake for another seven minutes or until slightly charred. Preheat the oven grill to high and grill for two minutes on each side or until well browned.
• While the tofu is cooking, make the salad. Place the tomato, cucumber, onion and rocket in a bowl and stir gently to mix. Place the yoghurt and mint in a small bowl and stir to combine.
• Just before serving, add the yoghurt dressing to the salad and gently mix to lightly coat.
• Add the tomato salad to a plate and top with tofu, then serve. 

Healthy Snacks

• 1 tub natural yoghurt + 20g chia seeds
• Antipasto plate (20g pistachios + ¼ cup artichoke hearts in brine + 6 medium pitted olives + 4 bambini bocconcini balls + 20g roasted capsicum / Pumpkin + 2 vita wheat broken into pieces + 20g hummus mixed with 2tsp lemon juice)
• 1 medium banana

*Allow for up to 3 serves from your healthy snack list each day.