CORE Carrot and Chickpea Soup

This recipe is supplied with extra low point variation (3.5 for 6 serves) and a tasty "Cream of" version (5.0 points for 6 serves)

Serves: 4 -6

Difficulty: Easy

Ingredients:
Regular Carrot and Chickpea Soup (Core)

• 1 onion, chopped
• 800g Carrot, chopped
• 1 orange
• 4 cups chicken stock (or vegetable)
• 1/3 cup dry Chickpeas or 300g can
• 1/2 teaspoon mixed spice
• 3 TB chopped coriander

Cream of Carrot Soup (Core)

• as above, plus
• 1/4 cup skim milk powder

Optional - top with natural low fat yoghurt (Core)

Method:
Grate 1/2 tsp orange rind, then peel the orange and drop into a big pot all ingredients.
If using dried chickpeas, add a cup of water.
Bring to boil, then simmer for 3o mins for canned chickpeas or 60 mins for dried.
Allow to cool, (add milk powder),add herbs nad spices then blend.
Add salt and pepper
Serve warm

Not on Core? The total for thes "regular" recipe is 3.5 points

Not on Core? The total for the "cream of" recipe is 5.0 points

CORE Spinach & Ricotta Pasta Bake

Suitable for Lacto Vegetarians

Serves: 3 - 4

Difficulty: Easy

Ingredients:

• 250g frozen spinach, thawed
• 2 grated carrot
• grated zucchini
• 125 g light ricotta
• 150 g pasta (dry weight), cooked, drained and rinsed in cold water
• 1/2 jar tomato based pasta sauce
• Pepper and salt

Optional - grated cheese

Note - this dish is best made in individual serving dishes (ramekins or pudding bowls). If making one large dish, mix 2 eggs through cold pasta to get it to stick together

Method:
Squeeze excess moisture from spinach. Mix zucchini, carrot, ricotta and season with pepper and salt.
Spread the pasta in bottom of baking dish / ramekins
Spread spinach mix over pasta, then top with pasta sauce.
Pour over the remaining pasta sauce.
If using cheese, sprinkle over top
Cover and bake at 200*C for 35 mins.

Not on Core? The total of this recipe is 8.5 points (add 3 points if using egg)

CORE Spinach & Ricotta Cannelloni (L)

Suitable for Lacto Vegetarians

See also: Beef Cannelloni and Spinach & Ricotta Pasta Bake

Serves: 4 (12 cannelloni)

Difficulty: Easy

Ingredients:

• 500g frozen spinach, thawed
• 3 grated carrot
• grated zucchini
• 1 x 250g light ricotta
• 1 x 200g packet instant cannelloni
• 1 jar tomato based pasta sauce
• Pepper and salt
• 1/2 tsp Nutmeg

Optional - grated cheese

Method:

Squeeze excess moisture from spinach. Mix zucchini, carrot, ricotta, nutmeg and season with pepper and salt.
Spread a thin layer of pasta sauce in bottom of baking dish.
Stuff mix into the cannelloni shells and place them in dish.
Pour over the remaining pasta sauce.
If using cheese, sprinkle over top
Cover and bake at 200*C for 35 mins.

Not on Core? The total of this recipe is 12 points (1 pt per Cannelloni)

CORE Beef Cannelloni

Also see Spinach & Ricotta Cannelloni

Serves: 4 (12 cannelloni)

Difficulty: Easy

Ingredients:

• 500g premium beef mince
• 1 grated carrot
• 200g shredded spinach
• 1 x 200g packet instant cannelloni
• 1/3 cup tomato paste
• 1 jar tomato based pasta sauce
• 1 onion
• 2 cloves garlic, crushed/grated

Optional - grated cheese (to brown) or top with parmesan when serving

Method:

Fry mince with garlic and onion. Take off heat
Mix carrot, spinach and tomato paste.
Spread a thin layer of pasta sauce in bottom of baking dish.
Stuff mince mix into the cannelloni shells and place them in dish.
Pour over the remaining pasta sauce.
If using cheese, sprinkle over top
Cover and bake at 200*C for 35 mins.

Not on Core? The total of this recipe is 26 points (2 pt per cannelloni)

CORE CousCous with Tuna & Veg

Serves: 1

Difficulty: Easy

Ingredients:

• 1/3 cup dry couscous
• 1 small can Tuna in springwater
• 1 - 1 1/2 cup of free vegies (left over or frozen)
• 1/3 cup corn
• 3+ TB Salsa

Method:
In a microwave container, mix couscous and 1/3 cup of boiling water and sit 2 mins.
Add vegies and tuna (no need to drain) and microwave on high for 4 mins.
Mix salsa through and serve

Not on Core? The total of this recipe is 4.5 points

CORE Farmhouse Beef and Veg Stew

Serves: 16-20 cups

Difficulty: Easy

Method:

Make Farmhouse Beef and Veg Soup.

Add 1 1/2 cups rolled oats and simmer 10 mins. Stir so it doesn't catch on the bottom

Not on Core? The total for this recipe as stew is 32 points

CORE Farmhouse Beef and Veg Soup

Serves: 15-20 cups

Difficulty: Easy

Ingredients:

• 500g premium beef miced (or diced beef)
• 1 packet french onion soup
• 4 beef stock cubes
• 2 cloves garlic, chopped/crushed
• 1 tsp curry
• 1/2 cup pearl barley
• 2 cups (300g) potato
• 1 cup (150g) 200g pumpkin
• 1 cup carrot
• 1 cup beans
• 1 cup cauliflower and / or broccoli
• 2-3 cups of watery vegie - cabbage, spinach, zucchini, celery

All vegies should be diced to approx 1cm

Method:

Add beef, garlic, french onion soup mix and 1/4 cup water to a hot saucepan. Brown beef.
Add 6 cups water, curry powder, stock cubes, pearl barley, potato, carrot, beans and pumpkin.
Simmer for 20 minutes, covered.
Add waterey vegies, simmer for 10 mins.

Serve as is for a very thick soup, or add 1/4 cup water to each 1 cup soup for thinner style

Not on Core? The total for this recipe as soup is 24 points

To turn into a stew, add 1 1/2 cups rolled oats and simmer 10 mins
See CORE Farmhouse Beef and Veg Stew

Not on Core? The total for this recipe as stew is 32 points