Friday, March 20, 2009

CORE Roast Vegetable Frittata (LO)

Suitable for Lacto Ovo Vegetarians

Lovely served hot or cold
Note - Pictured with only 2/3 covered with tomato as hubby doesn't like tomato

Serves: 6 - 8

Difficulty: Easy


  • 200 g Potato (1 large or 2 small), diced to 1cm
  • 200 g Sweet Potato (1/2 large or 2 small), diced to 1cm
  • 400 g Carrot (3-4 medium or 2 large), diced to 1cm
  • 3 medium red capsicums, deseeded, diced to 1.5cm
  • 2 small zucchini, grated
  • 1 bunch of spinach, chopped fine (or 200 g frozen spinach, defrosted)
  • 1 medium onion, diced
  • 100 g frozen corn kernels (2/3 cup)
  • 4 Eggs
  • 200 g fat free natural yoghurt (I used Jalna)
  • * 60 g Light Mozzarella (3/4 cup loosely packed), grated (3.5 pts)
  • 3 ripe tomatoes, sliced
  • herbs - parsley, Italian herbs, basil, oregeno
    (I used 2tsp dry parsley, 2tsp dry basil and cracked pepper)


Line 2 baking trays with baking paper, spay lightly with oil
Spread chopped potato, sweet potato, capsicum and carrot into single layer.
Spray lightly with oil and bake at 180*C for 25-30 mins until lightly golden. Allow to partially cool (so it doesn't set the egg)
In a large bowl, lightly beat the eggs, yoghurt and herbs.
Add the onion, grated zucchini, spinach and corn and stir well with a wooden spoon.
Add the roasted vegies and mix well.
Put in a large baking dish (lasagna tray size) and gently press down with a spoon or potato masher, until there is a thin wet egg layer on top.
Top with sliced tomatoes and sprinkle with cheese.
Bake at 180*C for 30 to 35 minutes or until egg mixture is set and top golden.
Stand for 5 minutes before cutting and serving.
Serve with a crisp green salad

On Core? You need to count the cheese 3.5 pts/6 or 8 servings = 0.5 pts per serve
Without the cheese on the top, it is totally Core

Not on Core? The total of this recipe is 17 pts.
6 servings = 3 pts per serve, 8 servings = 2 pts per serve

Almost CORE Zucchini Slice (LO)

Suitable for Lacto Ovo Vegetarians (eggs and cheese)

Serves: 4

Difficulty: Easy


  • * 1/2 cup self-raising white flour (3 pt)
  • 3 egg
  • * 60 g grated Light Mozzarella (3.5pt)
  • 1 cup Pura No Fat Tone Milk
  • 50 g Corn Kernels, defrosted
  • 1 cube frozen spinach, defrosted
  • 1/2 medium onion, diced
  • 1 cup zucchini, grated
  • 6 basil leaves chopped
  • pepper

NonVegetarian Optional - add 50g diced bacon


Mix egg, milk, flour until smooth
Mix through other ingredients with a fork.
Pour into a baking dish spayed with oil and bake at 180* for 30-40 mins (or into large 1 cup muffin trays and bake 25 mins

Total recipe = 13.5 pts serving 3.5 pts per serve

Core/Simply Filling = 6.5 pts/4 servings = 1.5 pts each

Sunday, March 15, 2009

CORE Lentil Bolognaise Sauce (V or L)

Suitable for Vegan Vegetarians (no cheese) or Lacto Vegetarians (with Parmesan)

Pictured 75 g bow tie pasta mixed with 1 cup beans, 1 cup lentil bolgnaise, topped with 2 tsp parmesan (L V)
Also nice as a side dish, or served with rice

Serves: 4 - 6 (makes about 5 cups)

Difficulty: Easy

  • 1 onion, chopped
  • 2 cloves garlic, crushed
  • 1 large carrot, grated
  • 1 medium zucchini, grated
  • 1 red capsicum, diced
  • 2 cubes frozen spinach, thawed
  • 2/3 cup dry lentils, rinsed
    (either split lentils or whole if you can find them)
  • 2 vegetable stock cubes
  • 2 cups water
  • 1 400g tin of diced tomatoes or cherry tomatoes
  • 1/4 cup tomato paste
  • 2 tsp Italian herbs
  • 1 tsp dried basil


Heat a nonstick pan and add 1/4 cup of water (if you don't have non-stick add a few tsp of oil)
Sautee the onion, garlic, carrot, zucchini, capsicum, spinach for 5 minutes.
Add everything else and simmer for about 20 minutes until nice and thick.

Serve lentil bolognaise sauce over your favourite pasta. I prefer to add 1 cup of green beans to my pasta to bulk out

Optional - add 2 tsp of parmesan for 0.5pts

Not on Core? The total of this recipe is approx 5.5 pts, or about 1 pt a serve

Pasta is 3.5 pts for 75g dry weight
So, bolognaise sauce (1) + 75g pasta (3.5) + beans (0) = 4.5 pts or 5 pts with parmesan


  • Lentils - should always be rinsed before cooking as they often have dust and sometimes will have small stones. Split lentils reduce down to mush, which is not a bad thing, but I prefer the chewier texture of whole lentils which I get in a bulk bin from an organics shop for about $4 a kilo.
  • Tinned cherry tomatoes - are a great alternative to diced tomatoes. I use Woolworth/Safeway Select brand, I have not seen them in Coles. Please note that the insides of cooked cherry tomatoes are hotter when you bite itno them than you may expect.

Recipe thanks to Fran, aka 10-12AGAIN

CORE Apple, Carrot and Cucumber Salad

Serves: 1-2 (makes 2-3 cups)

Difficulty: Easy

  • 1 apple, diced about 1 cm
  • 1 carrot, peeled, diced about 1 cm
  • 1/2 cucumber, skin on, diced about 1 cm
  • 1 spring onion
  • 1-2TB non fat natural yoghurt
  • 1 TB lemon juice
  • ground pepper


Mix together and serve straight away (or the apple will brown)

Optional - add 5 almonds to your serve for 1/2 pt

Yummo and very crunchy

Not on Core? The total of this recipe is 1.5 pts