Core Lentil Loaf (Lacto-Ovo Vegetarian)

Serves: 6

Difficulty: Easy 

Ingredients:

• 250g dry brown lentils (the whole round ones, not the split ones) or 2 cans of lentils, drained and rinsed (personally, I don't like canned lentils, they are mushy, salty and lack the flavour and texture of dried lentils)
• 1 large onion, diced small
• 3 cloves of darlic, diced
• 1 large tomato, diced
• 4 TB tomato paste
• 1/4 cup diced coriander
• 2 TB diced Italian flat parsley
• 2 TB Moroccan spices
• water
• Salt Pepper
• 1 egg
• 1/2 a 250g tub Perfect Italiano Extra Light: Ricotta
• 2/3 cup rolled oats (70g)

Method:
Put lentils in a heatproof dish and add boiling water to about 2 cm above line of lentils. Put lid on and stand for about 2 hours. If in a hurry, you can boil lentils for 30 mins and drain.  Alternatively, use 2 cans of lentils, drained and rinsed.
Spray a large nonstick fry pan with oil and fry the onions and garlic for a couple of minutes.
Add chopped tomato, lentils, 3/4 cup water, tomato paste, herbs and simmer for 30 mins, stirring several times and adding a little more water if they start to stick. (Canned lentils, cook for 5 mins)
Allow to cool (or the egg will set as you stir it through)
Mash or blend half of the mixture.
Stir in ricotta, egg, oats and the remaining lentils mixture
Pour into large loaf tin which has been sprayed with oil.
Bake at 45*C for 50-60 mins.
Allow to stand for 5 mins before cutting.

Not on Core? The total Points for this recipe is 17pts, or 3 pts serving 6

Core Moroccan Lentils (Vegan) - Moroccan Cooking School

Serves: 6 as side dish 

Difficulty: Easy 

Ingredients:

• 250g dry brown lentils (the whole round ones, not the split ones) or 2 cans of lentils, drained and rinsed (personally, I don't like canned lentils, they are mushy, salty and lack the flavour and texture of dried lentils)
• 1 large onion, diced small
• 3 cloves of darlic, diced
• 1 large tomato, diced
• 4 TB tomato paste
• 1/4 cup diced coriander
• 2 TB diced Italian flat parsley
• 2 TB Moroccan spices
• water
• Salt Pepper

Method:
Put lentils in a heatproof dish and add boiling water to about 2 cm above line of lentils. Put lid on and stand for about 2 hours. Alternatively, use 2 cans of lentils, drained and rinsed.
Spray a large nonstick fry pan with oil and fry the onions and garlic for a couple of minutes.
Add chopped tomato, lentils, 3/4 cup water, tomato paste, herbs and simmer for 30 mins, stirring several times and adding a little more water if they start to stick. (Canned lentils, cook for 5 mins)

Not on Core? The total Points for this recipe is 10pts, or 1.5 pts serving 6

Core Chermoulla Fish Tagine - Moroccan cooking school

Chermoulla is the Moroccan term for "mixed spices". So this is just fish and vegetables cooked with spices

This dish is commonly cooked by Moroccans when they go camping, or to the park.

What fish? Any firm white fish will work. In my cooking class, we all had to use different fish and then had to taste them all at the end. Some were: mackeral, whiting, snook, mulloway, sardines, garfish, dory, whiting, basa, snapper, trevally, king fish, bonito, garfish and barramundi. All were good, with subtle differences.

Pots and methods:
Stovetop = large fry pan or stock pot with lid. You need about 3ocm wide and about 10cm high, more if you add more vegies.

Oven = lidded casserole dish, around 4 litres. Glass would be best to show the layers. If you don't have a lid, cover tightly with alfoil

Slow cooker = no problem. Use about 1/4 less water

Note - there is no reason this can't be scaled down to individual or couple sized serves by using smaller cookware.

Serves: 6

Difficulty: Easy

Ingredients:

• 2 large potatoes, peeled and cut into neat slices just under 1cm
• 2-3 large carrots, peeled and cut on the diagonal into neat slices just under 1cm
• 2 large brown onions, peeled and cut into neat round slices just under 1cm
• 3 or 4 tomatoes, cut into neat slices just under 1cm
• 2 cups frozen peas
• 750g firm white fish
• 1.5 TB olive oil
• 1/4 cup chopped Italian flat leaved parsley
• 1/4 cup chopped coriander
• 1 tsp salt
• 1/2 a preserved lemon (or 2 grated rind of 1/2 a lemon + 2 tsp salt)
• juice of half a lemon
• 2-3 TB Moroccan spices
• 1 tsp paprika
• 1 tsp cumin
• 2 cloved of garlic, chopped fine
• 8 kalamata olives, chopped
• Optional - a grilled capsicum, sliced fine

Method:
In your pot, you need to build neat layers of the vegies in this order: tomato, potato, carrot, onion, peas.
Then lay your fish neatly over the top with small gaps between the pieces. For large thick fillets like barramundi, slice across the fillets to make steaks about 3 cm wide.

Now we made the chermoulla.
In a non-metallic dish, mix cori, parsley, garlic, oil, Moroccan spices, preserved lemon, oil, salt.
The add lemon juice and 3/4 cup water.
Ladle the chermoulla over the fish dish slowly, making sure lots of the green flecks stay on top of the fish.
Add another 1/3 cup water to the bowl, swish to get remaining spices and pour down the side of the dish, trying not to wash down any herbs. The fluid level should be a little below the fish layer.
Sprinkle with olives and grilled capsicum if using.
Put onto stove on medium heat until you start to see bubbles.
Turn down to low, put lid on and leave for 20 mins. Shake pan once or twice with lid on.
Open lid and baste the fish with some of the juices.
Cook another 20-30 mins until vegies are done
Oven - put into warmed oven at 180*C for 45 - 60 mins, baste at half way point
Slowcooker - on low. Would probably need about 3 hours on low. Or use boiling water in the chermoulla and low 60 - 90 mins. Baste at half way point

Not on Core? The total Points for this recipe is 19.5 pts or 3.5 pts each, serving 6

Core Chicken, Watermelon and Mint Salad

A wonderfully refreshing and zingy chicken salad

Serves: 1

Difficulty: Very easy

Ingredients:

• 100g baked chicken breast, diced (or 140g breast fillet grilled and diced)
• 1 1/2 cup watermelon, diced to 1cm
• about 10cm of cucumber, sliced or diced
• 125g can corn kernels, drained
• 10 fresh mint leaves, sliced very thin (try scissors)
• 2 handfuls baby spinach leaves
• 1 TB balsamic vinegar
• 3 TB lemon juice

Method:
In your serving bowl, make a nest of spinach.
In another non-metallic bowl, toss the rest of the ingredients together and serve on top of the spinach nest.

Optional - sprinkle with 3 tsp of strong parmesan for an extra 0.5 pts

Not on Core? The total Points for this recipe is 5pts

Core 'Creamy' Chicken and Vegetable Soup

This makes a thick 'creamy' soup like a chowder.

If you prefer a more liquidy soup, add 1-2 cups boiling water in at the end with 1 tsp extra stock.

Serves: 6-8 (10 cups)

Difficulty: Easy

Ingredients:

• 1 onion diced
• 2 tsp crushed garlic
• 2 cups frozen mixed vegetables
• 1 cup frozen corn kernels
• 3/4 cup frozen spinach
• 300g baked chicken breast, diced or shredded (or use 350 g diced raw chicken breast fillet)
• 1.5 L water
• 1.5 TB chicken stock powder (6 stock cubes)
• 1/2 tsp dried thyme
• 1 cup small pasta or risoni (160g)
• 375 ml can Carnation Light and Creamy Evaporated milk 98.5% fat free
• pepper
• parsley

Method:
Coat your soup pan with oil spray and sautee onion and garlic for about 3 minutes.
If using raw chicken breast, add here and cook until chicken turns white
Add cooked chicken, frozen vegetables, water, stock and thyme and bring to boil.
Add pasta and simmer for 20 mins.
Add evaporated milk, parsley and pepper to taste and simmer for a couple of minutes - do not boil

Not on Core? The total Points for this recipe is 25.5 pts or 3 pts serving 8, or 4 pts for 6 large servings

Almost Core Spaghetti Bake

Note: Pictured serving is 1/4 aka "hungry man serving" which is 8 pts!

Serves: 4 - 6

Difficulty: Easy

Ingredients:

• 3 gloves garlic, diced (or crushed garlic from jar)
• 1 large onion, diced
• red capsicum, diced, about 1/2 cup
• 400g very lean mince meat
• carrot, grated, about 1 cup
• 1 x 420g can diced tomatoes
• 3 rounded TB of tomato paste
• 2-3 tsp dried basil
• 1 TB chicken stock
• 300 g dry spaghetti
• 30 g (1/3 cup) of strong grated parmesan
• salt and pepper

Method:
Spray a large non stick fry pan with oil.
Fry onion, garlic and capsicum for 3 minutes, then add the mince.
Meanwhile, break the spaghetti in half and boil for about 8 minutes, until done, but still a tad firm. Drain and put aside.
When mince is browned, add all ingredients except parmesan and pasta and simmer for 5 mins.
Turn heat off and mix the pasta through the mince mix.
Spray a springform pan generously with oil (or use a rectangular cake tin or baking dish).
Pour the spaghetti into the oiled tin.
Firm the spaghetti down with a potato masher or spoon.
Sprinkle top with parmesan.
Bake at 180*C for 35 mins. If using a springform pan, put on a baking tray to catch any drips.
Sit for 5 mins before cutting.

Not on Core? The total Points for this recipe is 33 pts for the whole recipe, or 5.5 pts, serving 6

On Core, you'll just need to count the parmesan at 3.5 pts for whole recipe, 0.5 pts each serving 6