Saturday, May 30, 2009

Almost Core Two Tone Vegetable Slice (LO)

Suitable for lacto ovo vegetarians

Serves: 6

Difficulty: Easy


Orange layer:

  • 200 g Pumpkin, 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

Green layer:

  • 2 cups frozen beans
  • 1 cup broccoli, diced to 1cm - include stems
  • 2 cup zucchini diced to 1cm
    You could also include some diced spinach, but I didn't have any


  • 4 eggs
  • 200 g fat free natural yoghurt (I used Jalna)
  • * 1/3 cup self raising flour (2 pts)
  • 250g extra light ricotta (I used Perfect Italiano)
  • 1 tsp mixed herbs


Steam orange vegetables until cooked but firm, rinse with cold water and allow to cool
Steam green vegetables (no need to do the beans) and allow to cool
Put the orange vegies in a large baking dish (like a lasagna dish)
Mix the filling and add about half the mix to the pan, and gently fold theough the orange vegies to get good covering.
Add the green vegies to the remainder of the filling mix, stir and por on top of ornage vegie layer. Gently push down the green vegies so they are mostly covered.
Bake at 180*C for 50 to 60 minutes or until egg mixture is set and starts to brown slightly

On Core? You need to count the flour - 2 pts for whole recipe = 0.5 pts each

Not on Core? The total Points for this recipe is 16 pts, with 6 servings = 2.5pts each

Thursday, May 28, 2009

Core Slow Cooker Chicken Green Curry

This is a fragrant green curry, it is not hot at all!

Serves: 4

Difficulty: Easy

  • 4 TB (50g) green curry paste (I used True Thai @ 31kj, 0 fat for 50g = 0pts)
  • 650 g chicken thigh fillets, cut to approx 2 cm chunks
  • 3 tsp coriander paste (or fresh in food processor)
  • 3 tsp basil paste (or fresh in food processor)
  • 1 cup non fat milk (I used Pura Tone)
  • 1 tsp coconut essence
    (milk+essence = healthy coconut milk alternative)
  • 3 TB cornflour for thickening

I put all except flour in slow cooker in the morning, turned onto auto setting (4 hours high, then switches to low).
After 10 hours I removed about 1/3 cup juices, made a paste with cornflour and stirred back though.
High for an hour to thicken.

There is no reason the cornflour couldn't be added at the start and it doesn't "need" 11 hours cooking - but I like curry meat fall-apart tender and wasn't home to supervise. I think it would be fine on high for 4 or 5 hours.

Not on Core? The total Points for this recipe is 15.5 pts, or 4 pts each for 4 servings

Add 2 pts for or 3/4 cup cooked rice (2.5pts for 1/4c raw rice)

Since it has only a few ingredients, I even worked out the kj’s – 1100kj per serve, or 264cals without rice