CORE Roasted Asparagus

Pictured with Stuffed Capsicum and vegies

Entertaining tip - tie 5 asparagus spears into a bunch with 4 or 5 chives before baking

Serves: 4

Difficulty: Easy

Ingredients:

• 1 bunch of fresh asparagus (choose thin ones rather than thick ones)
• olive oil
• salt and cracked pepper

Method:

Trim cut end of asparagus stems.
Spray baking dish with olive oil.
Arrange asparagus in single layer, tips all at same end.
Spray with olive oil and sprinkle with salt and pepper.
Roast in oven for about 8 minutes or until bright green and tender crisp.

Not on Core? The points for this recipe is only for the olive oil used

CORE Stuffed Capsicums

Capsicums filled with rice, beef, tomatoes and Italian herbs.
Great served hot or cold.

Vegetarian option
Instead of beef mince, use: finely chopped mushrooms, eggplant or zucchini and grated carrot lightly sauteed with onion and garlic. You may wish to add a few capers or olives.

Serves: 4

Difficulty: Easy

Ingredients:

• 4 red capsicums.
  They need to be round, about the size of a softball or grapefruit with a flat bottom so they will sit reasonably flat.
  (Alternatively, use long red capsicums and cut in half top to bottom to make "boats". You may wish to cover the rice mix with alfoil so it doesn't dry out)
• 2 /3 c dry basmati rice
• 200g premium beef mince
• 1/2 large onion, chopped
• 1 tsp crushed garlic
• 3 TB tomato paste
• 2 tsp olive oil
• 1 TB chopped fresh basil or 2 tsp dry basil or Italian herbs

Method:
Add rice and 2/3 c water to microwave container with lid (one that lets steam vent)
Microwave for approx 9 minutes. Most of the water should be absorbed, and the rice should be chewy not crunchy.
Heat frypan, add oil, mince, onion, garlic. Cook until brown.
Add the mince to the warm rice, with tomato paste and herbs.
Cut the top off capsicums, about 1 cm from top (pair capsicum lids with their bottoms)
Spoon the rice mix into the capsicum "cups", compact with the back of spoon and put lid back on, lining up ribs if possible.
Bake in moderate oven until capsicum begins to brown and "wilt".

Not on Core? This recipe is approx 12 points (3 per capsicum)

CORE - Tropical Fluff / Mousse

This tropical mousse is made just from jelly and yoghurt,
so is Core for snacks or dessert.

Only 0.5 points per serve.

Serves: 4

Difficulty: Easy

Ingredients:

• 1 packet of raspberry diet jelly crystals
• 1 packet of peach and apricot diet jelly crystals
• 2 x 200g tubs of non fat vanilla yoghurt (I used Nestle Diet)

Method:

In a 6 cup capacity bowl, add jelly crystals and 1 cup boiling water.
Stir with fork to dissolve and allow to cool on bnch for 30-60 minutes.
Add 1 cup cold water and yoghurt and mix with hand beater or whisk.
Pour into four 200ml glasses or glass bowls.

Try different combinations of jelly flavours, just be mindful of the colours you will create (ie green + orange = looks disgusting, even if it tastes good)

Not on Core? The total for this recipe is 2 points (0.5 pts per serve)

CORE Green Beans in Olive Oil, Garlic and Balsamic

Serves: 4+ as a side dish

Difficulty: Easy

Ingredients:

• 6 tsp olive oil
• 2 tsp crushed garlic
• 1 1/2 tsp good quality balsamic vinegar
• 2 cups frozen green beans

Method:

In a small oven proof dish, mix together the oil, garlic and balsamic.
Mix through the still frozen beans
Bake with lid on (or cover tightly with alfoil) at 180*C for 25-30 minutes

This mix is also nice over a mix of "greens" like broccolini, asparagus, beans and snowpeas (lightly steam vegies and bake for only 15 mins).

It is particularly nice with a little slivered almonds or sesame seeds (points).

CORE Potato Wedges

Click here for Potato chips

Serves: adjustable

Difficulty: Easy

Ingredients:

• Potatoes, smallish 100g white spuds
  (As a side dish, I suggest 100-150g for "reducers", 200-250g for hungry men/children)
• oil spray
• Seasoned salt, chicken salt, Vegetta or Potato Wedge shake

Method:

Wash and dry spuds.
Cut off any "eyes", cut in half, then cut each half into 3 or 4 wedges
Line baking tray with alfoil. Spray with oil spray.
Place wedges skin side down in single layer (reduced sticking)
Spray lightly with oil, sprinkle with the seasoned seasoned salt and lightly spray again
Bake in preheated oven (about 180*C) until golden and some corners going darker brown (around 25-30 mins).
Serve immediately.

Note - if your oven element is on top, I suggest putting the tray in the bottom half of the oven, or they may burn before they cook.

Not on Core? Potato is 1.5 points for 150g or 2 points for 200g

CORE Potato Chips

I made home made chips last night. Usually we use oven chips and I cop the points, but I had the oven on making filo pies, so I made homemade chippies too.
Almost-hubby said "What did you do to the chips? They are fluffy on the inside and disintegrate in my mouth"

Click here for potato wedges

Serves: adjustable

Difficulty: Easy

Ingredients:

• Large potatoes (suggest 100-150g for "reducers", 200-250g for hungry men/children)
• oil spray

Method:
Peel potatoes and cut into chunky strips approx 1cm x 1cm x length of spud
Line baking tray with alfoil. Spray with oil spray.
Place chips in single layer and spray with oil.
Place into preheated hot oven and bake until golden and some corners going darker brown (around 25-30mins).
Serve immediately.

Note - if your oven element is on top, I suggest putting the tray in the bottom half of the oven, or they may burn before they cook.

Not on Core? Potato is 1.5 points for 150g or 2 points for 200g

Almost CORE Chicken Filo Pies (+0.5 pts)

A plain chicken pie base with flavour options like mushroom, pepper, coriander, curry etc.

Includes instructions for making as a family pie and as individual pies
I prefer individual pies as it helps control portion distortion and prevent seconds-itis :)

Serves: 6

Difficulty: Easy

Ingredients:

• 750g chicken thigh fillets, diced 1cm
• oil spray
• 1 large onion, chopped
• 2 tsp crushed garlic
• 2 tsp chicken stock
• 1/2 cup nonfat milk
• 3 TB cornflour
• 1 cup corn
• 1 cup peas
• 2 cups mixed vegies (frozen or fresh diced small and steamed)
• 3 cubes frozen spinach
• 6 sheets filo pastry

The above ingredients make a middle of the road "creamy" chicken and vegetable pie which you can add your favourite flavourings.

Optional - herbs of choice

• For a plain family friendly pie, just add a little parsley
• For a creamy Thai style, add a bunch of chopped coriander and 2 tsp mint (pictured)
• For mushroom chicken, add 1 cup chopped mushrooms with the other veg and a sachet of cup-a-soup style cream of mushroom soup (point it)
• For pepper chicken, add lots of cracked pepper
• For curry chicken - add 2 tsp mild curry powder, and adjust to taste.
• For farmhouse style, add tarragon and thyme
• For basil chicken, you guessed it, add chopped basil
• You can also use any of the herb, spice or seasoning blends like Moroccan, Thai, mixed herbs, lemon pepper, Italian etc

Method:

Spray a large pan with oil, heat and add chicken, onion and garlic.
Fry for about 10 mins until chicken is no longer pink on the outside.
Turn heat down to low and add 1 cup water, stock, salt and pepper and simmer with lid on for 15 mins.
Mix the cornflour with 1/4 cup water and add to pot with the milk. Stir for 5 mins while sauce thickens.
Add vegies and herbs and turn off heat - mix must cool before it can be in contact with the pastry. (If your stove top or pan retains heat, pour into a plastic of pyrex bowl).
Take filo out of fridge, it's easier to work with at room temperature.
Preheat oven to 200*C

Individual pies:
Lay out 1 sheet of filo, spray with oil and fold in half.
Drape carefully over a medium ramekin or a 1 cup muffin tray.
Put 1 cup of mix in center, spray and fold down pastry to cover mix.
Repeat to make 6 pies.
Bake for approx 30 mins until golden brown.
Serve within 10 minutes - filo gets soggy when it sits.

NB - with 1 sheet of filo, the base can be a little soft and is best served in the ramekins. If serving on plate, use 2 sheets of filo pastry for more firmness.

Family pie:
Spray pie dish with oil spray.
Cut 6 sheets of filo in half.
Put first sheet in base of pie dish and spray with oil.
Pepeat for 2nd - 7th sheet, rotating dish/filo so that one sheet does not overlay another (looks like a big star).
Add pie filling.
Place 1 sheet of filo on top of filling, spray with oil, repeat with sheets 2-5, again staggering each sheet.
Crinkle or fold down pastry edges to seal pie. Spray again.
Bake for approx 30 mins until golden brown.
Serve within 10 minutes - filo gets soggy when it sits.

On Core? Allow 0.5 pts per serve for the filo

Not on Core? The total for this recipe is approx 23.5 pts, or 6 points per serve

Core Chicken, Pumpkin and Rocket Risotto

Serves: 4

Difficulty: Easy

Ingredients:

• 300 g chicken mince (or finely chopped fillets)
• 1 onion, chopped
• 1 clove garlic, crushed
• 1 1/2 cups basmati rice
• 1 cup pureed pumpkin (or thick pumpkin soup)
• 1/2 cup frozen corn
• 1/2 cup frozen peas (try mint)
• 4 chicken stock cubes
• 4 tsp olive oil
• 1 capsicum or chargrilled capsicums, sliced into strips
• 2-3 TB fresh chopped basil
• 1 cup rocket

Method:
Fry chicken, onion and garlic in large nonstick pot with 1tsp oil and put aside (if using raw capsicum, add at start).
Using same pan, turn down to medium, add the remaining oil and the dry rice.
Stir to coat with oil, and fry for about 3 or 4 minutes.
Add 1 1/2 cups of boiling water and stock and simmer for 10 minues until most water has absorbed.
Add pumpkin and cook for another 5-10 minutes, adding a splash more water if it looks a little dry.
Add frozen or grated vegies, beef mix, chargrilled capsicums and basil and cook for 5 minutes, stirring.
Again, add a little water if it starts to stick.
Turn off heat, stir through rocket and serve.

Optional - serve with 2 tsp sharp parmesan (0.5 pts)

Core Baked Egg, Vegies and Rocket

Serves: 1

Difficulty: Easy

Ingredients:

• 30g rindless short cut bacon, sliced
• 1/4 onion, chopped
• 1/4 cup corn kernels
• 1 cube frozen spinach, defrosted
• handful rocket
• 1/2 small red capsicum, chopped
• oil spray
• 1 egg
• 2 roma tomatoes, chopped

If you have some beansprouts, chop them up a bit and throw in 1/2 cup for the "crunchy factor"

Method:
Spray frypan with oil spray and heat. Cook bacon, onion and capsicum until bacon browns, then take off heat.
Mix corn, spinach, tomatoes and rocket into bacon mix. Add pepper and salt.
Pour into ovenproof small baking dish (about 2 cup capacity), pushing down firmly with back of spoon.
Make a shallow depression in the middle and crack an egg into it.
Bake until egg white is cooked (15 - 30 m)

Not on Core? The total of this recipe is approx 2.5 points

CORE Ricotta Pizza

Pictured with light wholemeal pita (1.5 pts)

Serves: 1 - 2 (2 small pizzas)

Difficulty: Easy

Ingredients:

• 50 g rindless shortcut bacon (3 slices), sliced
• 2 small rye pita bread (or white or wholemeal - Points)
• 1/4 jar mild salsa
• 75g Perfect Italiano Light Ricotta (1/3 a 250g tub)
• 1 tsp crushed garlic
• 1 spring onion
• 2 small Roma tomatoes, sliced
• 1/4 small onion, sliced
• 1/4 capsicum, sliced (or grilled capsicum)
• 1/2 tsp rosemary ground
• 1 tsp Italian herbs
• other points-free vegies like olives, mushrooms, asparagus etc

Method:
Put pita on oven tray and spread thickly with salsa
Mix ricotta, garlic and rosemary and dollop over pita bases.
Sprinkle ham, onion, spring onions, capsicums and other vegies.
Add tomato and sprinle with herbs.
Bake on high for about 10 mins.

Not on Core? Each pizza is approx 3 pts