Friday, June 12, 2009

Core Rice and Vegies Side

This rice is a no fuss side dish.

Serve with beef curry or casserole such as Beef and Potato Curry rather than plain (boring) rice and vegies

Serves: 6 large servings, equivalent of 1/3 cup rice and 1 cup vegies each, or 8 smaller serves.

Difficulty: Easy


  • 2 cup brown rice
  • 4.5 cups water
  • 4 tsp beef stock powder (or 4 cubes)
  • 1-2 tsp of dried onion flakes
  • 6 cups frozen vegies (I used 2 cup each beans, corn and mixed vegies)


Put rice and water in a non stick saucepan and bring to boil.
Reduce heat and simmer for 25mins with lid on.
The rice should have taken in all or almost all of the water. If necessary add a little more water to there is about a 1mm layer of water on the base of the pan to steam the vegetables.
Add frozen vegies, stock powder and onion flakes, turn heat to medium and put lid on.
Cook for about 6 minutes, stirring once or twice.

Not on Core? The total Points for this recipe is 16.5 pts (using free vegetables) or 3 pts each serving 6.

Note: you can drop the points by serve and bulk it out by adding extra vegetables.

Almost Core Beef and Potato Curry (Slow Cooker)

Very mild curry - no 'heat' at all

Serves: 6

Difficulty: Easy


  • 800g lean beef, cut into 1.5 - 2cm cubes
  • 12 cocktail potatoes (450g)
  • * 1 sachet Master Foods Creamy Beef and Potato Curry Sachet (2pts)
  • 2 beef stock cubes
  • 1/2 cup water
  • 1 cup non fat milk (ie Pura Tone)
  • 2 tsp coconut essence (milk and coco essence = non fat coco milk!)
  • 3 TB tomato paste
  • 4TB cornflour (to thicken), mixed with a little of the water to make a paste


Put all in slow cooker.
Cook on low from breakfast to dinner time.

On Core you'll need to allow 1/2 pt per serve for the flavour sachet

Not on Core? The total Points for this recipe is approx 28 pts, serving 6 = 4.5 pts per serve

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

Monday, June 8, 2009

Core Tomato and Lentil Stew/Soup (V)

Suitable for vegans and vegetarians.

Serves: 5 as mains, 8+ for starter

Difficulty: Easy

  • 1 cup dried lentils, prefereably the whole ones, not the more common split ones
  • 1 cup of soup mix (has pearl barley, peas etc in it)
  • 2 x 400g diced tomatoes
  • 8 vegetable stock cubes
  • 3 cloves garlic, crushed
  • 1 large onion chopped
  • 2 large carrots chopped to 1 cm
  • 1 large or 3 small zucchini chopped to 1 cm
  • dried basil, around 2 tsp
  • salt and pepper


Put all except last 4 ingredients into a large pot with 6 cups water, bring to boil, then simmer with lid on for about 20 minutes, stirring once or twice.
Add vegies, simmer for another 10 minutes, then season.

This can be served more like a stew than a soup, depending on the water level. If you want it soupy, then add 1 cup extra boiling water with 1 stock cube, and repeat until the consisitency is as you wish.