new recipe i tried for dinner and it was yum:-
steam and mash 1 small sweet potato (yam)
mix in 1 tab of fat free plain yoghurt, 1/2 cup of fat free cottage cheese, 1/2 cup skim milk, 1 tsp dijon mustard, onion powder, pepper and mix well to get a creamy orange sauce.
saute onion, chopped carrots, chopped zuc and a few button mushrooms (as much or as little) in olive oil (optional) til soft. add 2 cups cooked brown rice. add this mix to the orange sauce. add 200g drained tuna and mix well.
transfer into a baking dish and bake for 20 mins on medium. serves 4. original nutrients per serve were excellent but i tweaked the original recipe to make it lower in fat and more in veg so not sure exact numbers. Its a good base - you could add herbs, curry, different veg, less rice, chicken instead of tuna etc.
This fits in with jamie's serve of protein, complex carb and veg meal. I hope someone tries it - let me know what you think (even my 12 yo daughter loved it !!)