DazeyDee's Recipes

Core Lentil and Potato Soup

2010-06-25T18:35:00.002+09:30

Also suitable for slow cooker - simmer on high for 1 1/2 - 2 hours

Serves: 6 x 1 cup serves
Difficulty: Easy
Points: 1 pt per cup
Cooking time: 20 mins

Ingredients:

2 cloves garlic
1 large onion, diced small
4 vegetable stock cubes, and 1L water
100 g Lentils, split type
300 g Potato (3 medium), peeled and diced to under 1cm
1 bunch spinach, finely chopped (or 150 g, frozen spinach)
1/2 tsp dried thyme

Method:
Spray pot with oil.
Heat and brown onion and garlic.
Add remaining ingredients and simmer with lid on until potato is tender (15-20 mins)

Not on Core? The total Points for this recipe is 7 pts, or 1 pt per cup

Core Chicken and Roast Capsicum Bread Scrolls (Multigrain)

2010-06-25T14:25:00.004+09:30

This little scrolls go nicely with a bowl of winter vegetable soup.

Also great for party nibblies (this size or smaller)

Note: You can also substitute white bread mix instead of multigrain, but it won't be Core. Points will be about the same

Makes: 24 small scrolls (about 6-8cm), or make larger if you prefer
Difficulty: Medium
Cooking time: 25 mins + 2+ hours preparation time

Ingredients:

500g multigrain bread mix
water and dry yeast ** 20 ml LESS water than instructions and 1/2 tsp MORE yeast **
120g baked/grilled chicken breast, diced small
2/3 a 300g jar of El Paso Roast Capsicum Salsa
30g extra sharp grated shredded parmesan (you want the one in 'sticks' not like powder - Milel and Perfect Italiano brands are good)
Optional - 1 TB dried onion flakes

Method:
Follow instructions on bread premix to make dough and rise once - BUT use 20 ml LESS water than instructions and 1/2 tsp MORE yeast. (If using a bread maker, put on dough setting which takes about 1.5 hours).
Option - If using onion flakes, mix into the dough with other dry ingredients
Meanwhile combine chicken and salsa.
Line a baking tray or lamington/swiss roll tray with baking paper.
Turn the dough onto a floured surface and cut in half.
Roll out one piece of dough to a rectangle about 20cm wide.
Spread half of the chicken mix onto the dough, leaving 1cm on one long side, and 4cm on the other.
Sprinkle with 1/3 of the parmesan,
Starting from the long side with the 1cm border, gently start rolling the dough up like a swiss roll.
Using a very sharp knife or dough cutter, cut into 3 pieces, then cut each piece into 4, making 12 pices, probably 1.5-2cm high.
To make large scrolls, cut only into 6 or 8 taller pieces.
Place onto tray so that there is barely half centimeter between each piece. This is important so the scrolls rise up instead of out. In a swiss roll tray, I packed 4 x 6.
Repeat with the other piece of dough.
Put a pinch of the remaining parmesan on the top of each scroll.
Put somewhere warm to rise until they are at least half as big again. They should be touching now.
Bake at 200*C for 20-25 minutes until golden brown

On Core? The parmesan is only 2.5 pts for the whole receipe , so no need to count. 2-3 of the small size scrolls= 2 bread allowance.

Not on Core? The total Points for this recipe depends on the bread mix used

Core Creamy Roast Cauliflower and Potato Soup

2010-06-22T13:30:00.001+09:30

Serves: 8 x 1 cup serves
Difficulty: Easy
Points: 1.5 pts per 1 cup
Cooking time: 30-40 minutes

Ingredients:

1 kg cauliflower
1 large onion, diced large
oil spray
3 large potatoes (450g) diced to 1cm
750 ml chicken stock (or 3 cups water + 3 stock cubes)
3 tsp fennel seeds
1/2 tsp tumeric
3 cloves garlic, crushed
1 x 375ml can Carnation Evaporated Light & Creamy Milk

Method:
Line a baking tray with baking paper, then spray lightly with oil spray.
Spread the cauliflower pieces on the tray and spray lightly with oil spray
Bake for 15-20 minutes at 180*C.
Meanwhile, spray a large pan with oil spray and heat to moderate.
Fry the onions for about 4 minutes, until they are starting to become transparent.
Add potato, garlic, tumeric, fennel seeds and fry for 2 minutes to release fragrance.
Then add the stock, and simmer with lid on for 15-20 minutes.
Add the cauliflower and tin of milk and warm through for 3-5 minutes.
Blend well and serve topped with a little cracked pepper and parsley or chives.

Note - using a stick blender in the pan will result in an unpleasant grainy texture. Blend in a jug in batches, or allow to cool and use a lidded blender. Never blend hot liquids in a lidded blender (the steam will blow the lid off and spray you and your kitchen)

Not on Core? The total Points for this recipe is 10.5 pts, or 1.5 pts per 1 cup serve

Is Dee actually writing a real recipe book?

2010-05-28T18:19:00.000+09:30

I have actually starting working on my recipe book and I would like your opinion.

What are your favourite recipes from my blog that you think MUST be included?

What makes a GREAT recipe book?

Any feedback would be appreciated. Just click the comments section.

Cheers and thanks
Dee

Core Roast Pumpkin, Fennel and Apple Soup

2010-05-28T17:03:00.003+09:30

Slightly sweet and spicy, the flavours are nicely rounded with red wine vinegar

Serves: 10-12 as soup course or 6 as mains
Difficulty: Easy
Points: The whole pot (approx 2.5L) is only 7.5 pts, so 0.5 pts serving 10-12 or 1pts serving 6
Cooking time: 80mins

Ingredients:

1kg butternut pumpkin, no skin or seeds, cut chunky
1 large red capsicum, deseeded
2 medium onions, peeled and halved
500g of carrots, washed, topped and tailed but left whole with skin on
1 large granny smith apple, cored with skin on
half a fennel bulb
1.5L of chicken stock, preferably low salt
(note vegetable stock can be substituted to make this vegetarian/vegan)
1 tsp cinnamon
2 tsp crushed garlic
2 tsp red wine vinegar
salt, pepper
oil spray

Method:
Spray 1 or 2 baking trays with oil.
Arrange the vegetables and the apple in a single layer. Spray lightly with oil spray
Bake at 180*C for about an hour until there is nice darkisk brown colouring on the vegetables
Blend in batches with the chicken stock, then add the cinnamon, garlic and vinegar.
(I used a stick blender. If using a jug blender, use cool chicken stock, or allow vegies to cool as blending hot soup may blow the blender lid and spray soup on the ceiling - you'll only do this once!)
Add salt and pepper to taste
Warm through and serve.

Not on Core? The total Points for this recipe is 7.5 pts, or 0.5 pts serving 10-12 / 1pts serving 6

Almost Core Egg White Open Omelette with ham, spinach, tomato and cheese sauce (+0.5)

2010-05-28T11:34:00.001+09:30

Low fat, fluffy omelette with a smooth cheese sauce

Serves: 1
Difficulty: Fairly Easy
Points: 2.5pts or Core +0.5pts
Cooking time: 6-7 minutes

Ingredients:

4 egg whites
2 TB cottage cheese
30g of thin sliced smoked leg ham
1/2 a ripe tomato, sliced razor thin
handfull of baby spinach
* 1 x 97% fat free Kraft Single (trust me on this one, OK?)
salt and pepper

Method:
Spray a bread and butter size non-stick skillet with a little oil and pre-heat on high.
Blend the egg whites and cottage cheese together for about a minute. You want it to thicken slightly and turn white, but not form peaks.
Pour the egg white mix into the pan and immediately turn down to medium.
Cook for about 3-4 minutes without a lid. The bottom of the omelette should look firm and set, but there will be fluff on the top third.
Sprinkle with a little salt and pepper
Cover the omelette with the ham, then the tomato, then the spinach.
Break the cheese slice into 3 pieces and spread across the spinach.
Put the lid on and cook for another 3 minutes. The aim here is to steam the spinach and tomato and combine the juices with the cheese slice to form a creamy light cheese sauce.
(If your skillet doesn't have a lid, put a metal baking tray on top and remove with a pot holder)
Slide a egg flip around the edges gently to loosen, then underneath. Now you can gently slide the omelette onto your plate.

For a more substantial meal, slide the omelete onto a rye mountain bread (+ 1 pt for Pointers) and roll up.

Not on Core? The total Points for this recipe is 2.5 pts
On Core you need to allow 0.5pt for the cheese slice

Core Muesli Bar Base - Oven or Slow Cooker

2010-04-25T20:33:00.000+09:30

Serves: 12
Difficulty: Easy
Ingredients:

Basic recipe

4 cups rolled oats
2 large eggs
1 cup stewed apples
150ml non-fat milk
100ml water
2 tsp vanilla essence
1 tsp vanilla
sweetener, equivilent sweetness of 1/2 cup sugar

Method A:
Mix all base ingredients together.
To here is Core for a meal (32 pts if not Core)

Additional non-Core Ingredients:
Add your choice of dried fruits, nuts and seeds and calculate the Points.
I added 1/2 cup sultanas, 1/4 cup craisins, 1/2 cup pepitas and 1 TB linseeds (12.5 pts of non-Core ingredients, or 34.5 pts total)

Method B:
Press mix down into sprayed pan or slow cooker insert.
Oven - Bake in moderate oven until the slice begins to brown around edges.
Slow Cooker - cook for 2-3 hours on high until the slice begins to brown around edges. Turn off and allow the insert to cool before slicing up. If you have a lot of condensation inside the lid, you might want to wipe the lid. I cooked mine in the slow cooker.
To here is Core (32 pts if not Core)

Not on Core? The total Points for this recipe is 34.5 pts with listed additional ingredients or 3pts each serving 12.
On Core, you'll need to add 1 pt per serve for fruit and seeds as listed.

Core Inside-Out Chicken Kiev

2010-04-25T19:41:00.000+09:30

Serves: 4-6 (makes 12)
Difficulty: Easy
Ingredients:

450g chicken breast fillet
6 thin slices of virginian ham (140g) or 12 thin slices of a small round smoked leg ham
1 TB olive oil
1 TB crushed garlic (or more if you love garlic)
12 tsp breadcrumbs (I used Krummies multigrain)

Method:
Chop the chicken breast finely to approx 5mm. This is easier when it is partly frozen
Add chicken, oil and garlic to a bowl and mix.
If you have time, cover bowl and leave to marinate in the fridge for a few hours. Due to a change in plans, mine marinated for 30 hours.
Spray a 12 x 1/2 cup muffin tray with a little oil.
Line each cup with a slice of ham.
Divide the chicken mix into each cup.
Top eaxh cup with 1 tsp breadcrumbs.
Bake in middle/bottom of an oven preheated to 200*C for 10-15 minutes.
If your oven has a top element, keep an eye on to ensure the crumbs do not burn.

Not on Core? The total Points for this recipe is 17 pts, or 4 pts serving 4 or 3 pts serving 6.
We had 3 peices each.

Almost CORE Apple, Yoghurt and Sultana Slice

2010-04-22T22:56:00.008+09:30

This is similar to those yoghurt slices - I think they were called Alaskan Slice.

Serves: 3 for breakfast or dessert

Difficulty: Easy

Ingredients:

1 TB gelatine
1 x 175g or 200g tub of diet yoghurt - natural, vanilla or your favourite
100g (1 cup) Rolled oats
3/4 cup water
liquid sweetener (or powder) to taste (I used unsweetened natural yoghurt and 20 drops liquid stevia. This is approx 8-10 tsp worth)
50g (3 TB) sultanas *
1 cup of stewed apples (no sugar)
1 tsp vanilla essence
sprinkle cinnamon

Method:
Dissolve gelatine in 3/4 cup boiling water
Add oats and sultanas
Microwave on high for 1 1/2 to 2 minutes to cook oats
Add yoghurt (is OK if still hot) and rest of ingredients and stir
Pour into 3 small or 1 large rectangular tub about 1.5 cm deep and smooth off
Set in fridge overnight
Run a blunt knife around edge to loosen, tap out onto a plate.

This sets quite firm, you could wrap in Gladwrap and eat in hand on-the-go, rather than on a plate. If you want to eat as a 'bar', I suggest you do it about 2cm thick.

On Core, you will need to count the sultanas at 1.5pts for all, or 0.5 pts per serve

Not on Core? The total Points for this is 9, or 3 pts per serve

Easy FREE Vegie Soup - Slow Cooker or Stove

2010-04-08T15:50:00.002+09:30

This is called free soup as it has no Points on the Weight Watchers Program

It is easy as there is no preparation

I often turn this into a more filling meal by adding some of my Steamed Meatballs

Serves: 4 large serves

Difficulty: Easy

Ingredients:

1 x 1kg bag of homebrand mixed vegetables
1 x 400g diced tomatoes
4-6 vegetable stock cubes
onion - either 1 diced real onion, 1/2 cup frozen diced onion or 1/2 packet french onion soup mix (in which case, just 4 stock cubes)
2 tsp crushed garlic
2 tsp (or more) Italian herns mix
optional - a couple bay leaves

Method:
Bung all into large saucepan or slow cooker insert.
Add 4 cans worth of water (about 6 cups).

Slow cooker: low for 3-4 hours
Stove top: simmer for 15 mins

How easy is that?

Not on Core? The total Points for this recipe is 0 pts

Note for people counting Points - if youx mix has peas or corn, these are not free. You should allocate a small amount of Pts, 1/2 pt per serve, or 1/2 pt for 2 serves depending on how much is in the mix.

Core Beef Meatballs - Steamed

2010-04-07T13:55:00.001+09:30

Meatballs for use in spaghetti and meatballs, meatball soup etc.
This recipe steams the meatballs, making lovely and moist.

You can cook in oven instead.

If serving as a finger food, I suggest browning under griller or in fry pan

When mince is on special I'll often do a huge batch and freeze in zip lock bags for quick meals later.

Serves: 30 meatballs

Difficulty: Easy

Ingredients:

500g lean beef mince
1 large egg
1 TB dry french onion soup mix or dehydrated onion flakes
2 tsp gried garlic powder
1 TB dry parsley or basil

Method:
The easiest may to do meatballs is to get your hand in there. Before starting, wash hands well and pour a basin of luke warm water.
Mix all together with your hands.
Dampen your palms and form into small 2 cm balls.
If the mixture sticks to your hand, dampen your palms, this will stop it sticking and give a smoother ball.
Place in single layer in steamer basket. Do not crowd as the fats drain better with a few mm between balls.
Steam for 10 minutes.

Not on Core? The total Points for this recipe is 15 pts or 1/2 pt a meatball

Almost Core Tasty White Sauce - use like Bechamel

2010-03-19T22:11:00.002+10:30

Tonight I was asked my recipe for making white sauce. Since I was typing it up, I thought I'll post it here too. Picture coming when I make it again.

This is a light version of White Sauce or Bechamel Sauce which doesn't use butter, but uses mustard or chives to stop it from being bland glue paste :)

Serves: 2 (multiply as needed)
Makes a little more than 1/2 a cup. A 1/4 cup serve is plently to drizzle over silverside and a huge serve of vegies

Difficulty: Easy but needs watching and stirring for a couple minutes. Do not leave unattended.

Ingredients:

1/2 cup non fat milk
2 TB of cornflour
Add 1-2 tsp of grainy mustard
20g of grated reduced fat cheddar cheese *
Optional - chopped chives or spring onion greens with or instead of mustard.

Method:
Warm milk gently on stove.
Mix cornflour with some water to make a paste (thinner than cream).
Whisk about 1/4 of the cornflour mix through the warm milk and wait about 1 minute for it to thicken. Repeat until you get to desired consistency (you won't need all the flour mix - add about 1/4 at a time).
Add grainy mustard and stir through cheese until it melts.
Note - Once flour is in the milk - do not walk away, just whisk and whisk on low heat or you can get serious lumps and burnt saucepan.

Often I add finely chopped chives or spring onion greens with or instead of mustard.

Not on Core? The total Points for this recipe is 2 pts using 50% reduced cheese, or 1 pt for a generous serve
On Core, just count the cheese for 1/2 pt using 50% reduced cheese

Core Pasta with Tuna, Lemon and Capers (hot or cold)

2010-03-08T20:01:00.000+10:30

This zesty tuna dish can be served hot topped with a little parmesan or cold as a salad

Serves: 6

Difficulty: Easy

Ingredients:

500g pasta
1 x 425g tin tuna in springwater, drained
100g frozen tuna kernels
150g frozen beans
10 basil leaves, sliced fine
1 TB capers
1 tsp crushed garlic
rind of 1 lemon, grated fine
juice of 1 lemon
1 spring onion, sliced
2 handfuls of baby spinach

Method:
Boil pasta for 8 minutes, then add frozen vegetables and boil for another 3 mins.
Drain pasta and vegies, leaving in sieve.
In pot add tuna, capers, basil, garlic, lemon and spring onion and stire.
Add pasta and stir through, then add the spinach and stir through.
If making salad, allow to cool before stiring the spinach through.

Not on Core? The total Points for this recipe is 26.5pts or 4.5pts serving 6Add 3 tsp of parmesan for 0.5 pts

Core Lentil Loaf (Lacto-Ovo Vegetarian)

2010-03-05T10:51:00.000+10:30

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

2010-03-05T08:50:00.001+10:30

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

2010-03-03T22:38:00.010+10:30

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

2010-03-03T12:38:00.004+10:30

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

2010-03-01T12:16:00.011+10:30

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

2010-02-28T18:06:00.010+10:30

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

Core Tuna, Bean and Capers Salad

2010-02-26T12:42:00.004+10:30

Serves: 1 large serving

Difficulty: Easy

Ingredients:

1 x small can chunk tuna in springwater, drained
1 x 125 g 4 bean mix, drained
1 x 125 g corn kernels, drained
6 chery tomatoes, halved
diced red capsicum (not pictured), a few tablespoons
about 10cm of cucumber, diced fine
about 1/8th medium onion, diced fine
1 tsp capers
1/4 cup lemon juice (3 TB)
1 tsp olive oil
handful of baby spinach leaves
pepper and salt

Method:
Mix all except baby spinach together in a bowl. Allow to sit for a few mins for flavours to mingle
Make a nest of baby spinach in your serving bowl and tip the mix in the middle.

Not on Core? The total Points for this recipe is 4pts

Moroccan Carrot Dish with Salad, Side Dish or Dip Options - Moroccan Cooking School

2010-02-25T09:47:00.004+10:30

No more "boring" carrots!

Versatile Carrot recipe which can be served as a hot side dish or cold salad or hot or cold dip!

Pictured is side / salad

Serves: varies as to use

Difficulty: Easy

Ingredients:

500g peeled and boiled carrots
3 cloves of garlic, chopped fine
1/2 tsp cumin
1/2 tsp paprika
fresh parsley, about 2 TB chopped
fresh coriander, about 3 TB chopped
3TB lemon juice
salt and pepper to your taste

Method:
Heat a nonstick frypan coated with oil spray.
Add the garlic and fry on medium for about 3 mins until it is very aromatic
Options:
Side or salad - halve cooked carrots (quarter enormous ones) and slice to 5mm
Dip - mash carrots with no added moisture
Add carrot to fry pan, along with remaining ingredients and warm through for a few minutes.

Not on Core? The total Points for this recipe is 0! Yes, not a single point smeaked in here!

Almost Core Lamb Tagine with Prunes and Apricot - Moroccan Cooking School

2010-02-25T09:22:00.007+10:30

Dried fruit and cinnamon make a wonderfully sweet tagine.

Serves: 6 -8

Difficulty: Easy

Ingredients:

2 onions, sliced
cooking spray
1kg of lean diced lamb
* 100g dried apricots, cut into 4 or 6 pieces each
* 200g dried prunes, cut into 4 or 6 pieces each
lemon juice
1tsp cinnamon
Note - cinnamon goes stale in a few months. Take a sniff and if smell is not very strong, go get some fresh cinnamon as it will have no flavour.
1 heaped TB of Moroccan spice mix
fresh parsley, about 3 TB chopped
fresh coriander, about 3 TB chopped
* 2 TB sugar (you can also use honey)
saffron or artificial saffron colour (Hoyts in the refill bags)
salt
pepper

Method:

Heat a large soup saucepan to medium-high
Spray with oil and add onions and diced lamb and stir for about 2 or 3 mins.
Turn heat down to low and add 2 cups of water, parsley, coriander and moroccan spices.
Also add a few strands of saffron or about 1/8 tsp of the colouring.
Note - through this recipe you will need to monitor the liquid level and add more water as needed. You need somewhere between enough so it doesn't stick on the bottom and to just covering the contents, depending on how wet you like your "stews". I prefer mine to be thicker, while others prefer very waterey so the rice can soak up the fragrant sauce. Your choice, but keep adding water as needed.
Keep simmering for about 30-40 mins, stirring and checking water level.
Add salt and pepper, a good squeeze of lemon (about 1/4 cup) and dried fruit and simmer for a few minutes.

Serve on rice or couscous (points do not include)

Not on Core? The total Points for this recipe is 39.5 pts, or 5pts serving 8

On Core you need to add the points for the starred ingredients, totalling 9.5 pts for the recipe or 1 pt each serving 8.

Core Moroccan Vegetable CousCous

2010-02-21T14:01:00.003+10:30

Serves: 4

Difficulty: Easy

Ingredients:

2 carrots
1 turnip
1/4 cabbage, shredded fine
2 zucchini
500g pumpkin (3 cups)
1 large onion
2 ripe tomatoes
1 cup couscous
1 tsp fresh ginger, chopped fine
1 TB Moroccan spice blend
colouring agent - either 1/8 - 1/4 tsp Hoyts artificial saffron colouring (sold in the racks of spices in bags for refilling jars) or a few strands of saffron
coriander, about 3 TB chopped fine
parsley, about 3 TB chopped fine
2 TB olive oil
salt and pepper
water

All of the vegies need to be chopped fairly chunky, like 1 cm thick by 3 cm wide.
You can also bulk this out by adding more vegetables, sorting them into hard (potato) and soft. If you count points, don't forget to account for any added vegetables which have points.
Pumpkin and sweet potato count as 'soft'

Method:

In a large soup or stock pot, add 2 TB of olive oil and the onion and cook for several minutes on medium.
Add the hard vegies (not the pumpkin) and about 1/2 cup water and cook for about mins
Add the cabbage and tomatoes and turn to lowest heat setting.
Add a pinch of salt and pepper, Moroccan spices and ginger.
As you are simmering, check the water level in the pot and add more if and when needed. You need about 1/2 cm in bottom of pot. Stir every few minutes
After another 10 mins, add the zucchini and saffron/colour.
At this point, we need to prepare the couscous. Add 1 cup couscous to heatproof bowl with 1 cup boiling water, allow to absorb for 5 mins and fluff with fork.
Simmer until vegies are done to your preference (test with a knife or fork)
Make a ring of couscous on the plate and serve the vegetables in the middle.

Not on Core? The total Points for this recipe is 17.5 pts or 4 pts each serving 4

Core Moroccan Salad with Chickpeas and Tuna/Salmon - Moroccan Cooking Class

2010-02-18T16:41:00.005+10:30

Serves: 1

Difficulty: Easy

Ingredients:

2 medium tomatoes, diced to about 5mm or 1 medium tomato and 6 halved cherry tomatoes (more visually appealling, but still use 1 tomato as you need the tomato 'juices' to help with the dressing)
1/4 small green capsicum, diced small (or use red if that is what you have)
1 clove of garlic, chopped very fine
1/4 small red onion, sliced very fine (or use white, but red looks better)
1 tsp olive oil
fresh coriander, chopped, about 3 TB
fresh parsley, chopped, about 2 TB
lemon juice, a 'squirt'
1 small tin of good quality tuna or salmon in spring water, drained
1/2 cup tinned chickpeas, drained and rinsed
salt and pepper to taste

Method:

Toss all and eat.

Not on Core? The total Points for this recipe is 3.5 pts for tuna, 4.5 pts for salmon

Want a bit more?
Add another tin of tuna for an extra point, or another quarter cup of chickpeas for another point.

Core Moroccan Eggplant Dip - Moroccan Cooking Class

2010-02-13T17:10:00.004+10:30

Serves: makes about 2-3 cups

Difficulty: Easy

Ingredients:

2 eggplants, diced to about 1.5cm
4 cloves garlic, diced
1/2 tsp sweet paprika
1 tsp Moroccan spice mix
1/2 tsp salt
1/2 tsp white pepper
fresh coriander, about 4 clumps, cut fine
1 cup diced tomatoes (Sugar Bello style tomato puree is fine - the ones in the really tall jars)

Method:

Boil eggplant on medium heat for about 30 mins.
Drain.
Add all to pot and simmer on lowest setting for 15-20 mins, stirring every few minutes.

Serve hot or cold with bread or as a side dish

Not on Core? The total Points for this recipe is 0 pts, not counting bread

Core Chicken Tagine with Preserved Lemon and Olives - Moroccan Cooking School

2010-02-13T15:01:00.019+10:30

Pictured with eggplant added

This traditional Moroccan meal can be cooked on the stovetop in about an hour or in the slow cooker for about 4-5 hours. You do not need an expensive tagine pot.

Instructions given are for stovetop with slow cooker timing in [square brackets]

Optional - you can bulk this out with other vegetables if you wish.

Hard root vegies like carrots and sweet potato go in with potato, cut chunky.
Soft vegies like eggplant, zucchini go in 15 mins from end [SC 30-40 mins from end]

Serves: 6

Difficulty: Easy

Ingredients:

2 onions, sliced
1/2 bunch or 5 'clumps' of fresh coriander, roots removed, leaves and stalk chopped fine
1 TB or Moroccan spice mix (note as spice mixes vary, you may wish to taste towards the end and add more if needed)
1 TB olive oil
12 small chicken drumsticks, skin removed (or 12 'lovely legs' = drumsticks with skin and the 'handle' removed)
2 TB cooking or sea salt
1/8 - 1/4 tsp Hoyts artificial saffron colouring
This is sold in the racks of spices in bags for refilling jars. Be careful with this powder as it is very strong and stains big time - I have 3 yellow fingers - and use it sparingly in your cooking. It is much cheaper and more effective than saffron for getting that lovely exotic orange-yellow colour
600g potato, cut to 1.5 - 2cm chunks
kalamata olives, 12-18 pitted or unpitted
1/2 preserved lemon, chopped fine - I will be posting a recipe to make your own soon!
2 cups frozen peas
Optional - extra vegeatables

Method:
In a large soup or stock pot, add the oil, onion and coriander and cook on medium until it starts to wilt a little [SC on high for about 20-30 mins]
Meanwhile, remove the skin on the drumsticks by scoring around the ankle with a sharp knife, insert knife under skin to loosen and pull.
Soak chicken in a tub of water with a couple tablespoons of salt for 10 mins and wash (why? Try it and see all the gunk that comes off that you are not eating!)
Add Moroccan spice and yellow colouring.
Stir, then add chicken drumsticks and enough water to about 1cm below chicken line.
Simmer on medium heat for 30 mins, giving occasional stir [SC high for 1.5 hours, no stir]
Add potato, olives, preserved lemons and frozen peas (yes, this early - Moroccan-style mushy peas) and cook for a further 20-30 mins on low, giving occasional stir [SC high for 1-1.5 hours, no stir]
Taste, adding more Moroccan seasoning or white pepper.

Serve with cooked rice or couscous

Not on Core? The total Points for this recipe is 20 pts, or 5 pts each serving 6

If serving with rice, don't forget to add the points for rice - 1/2 cup cooked rice is 1.5 pts

Core Lemon Grass Drink (tasty and medicinal) - Thai Cooking School

2010-02-11T16:30:00.009+10:30

Lemon grass has been used in Asian medicine for thousands of years.

It is well known for:

settling all digestive ailments
recovering from colds and flu
reducing fever, cramps
"gas" (yes the polite word for farting)
relieving aches and pains (great for 'girl pains')
relieving any sort of cramps
relieving athritis symptoms

And it is also apparently good as an antifungal. If you have athletes foot, don't tell me about it, but try soaking your tootsies in a diluted solution.

Lemon grass also makes a tasty beverage which is particularly refreshing on hot muggy days.

Serve icy cold with heaps of ice cubes.

Also can be drank hot as a "tea" if you prefer.

This was my favourite drink in Phuket - the drinking water is icky and I avoid all artificial sweetners (I react to them).
OK - my favourite drink was cocktails, but I didn't drink them all day :)

Serves: 10+ glasses

Difficulty: Super Easy - chop and boil

Ingredients:

3 stalks lemongrass, chopped to approx m]5mm rounds (about 1 cup worth)
2 1/2 litres cold water
your choice of sweetener - sugar (pts), Equal, Stevia or Xylotil

Method:
Put cold water and lemongrass into a large pot and slowly bring to boil with lid on
Allow to simmer for about 10 mins, until the lemon grass is vaguely green and the water is tinged yellow.
Turn off heat, strain and allow to cool.

This makes a concentrate which you have about 1/2 and 1/2 with cold water, according to your tastes. Try with soda or mineral water too!

Sweetening - sweeten according to your tastes. If using a liquid or a powder which dissolves quickly, you may prefer top do this in the glass rather than sweetening the concentrate.

If you want to sample the drink straight away, add about 1/2 cup to a small jug and add 3 or 4 large ice cubes, stir until ice cubes stop melting. Then serve with more ice cubes and stir in your sweetener.

Store in a airtight jug or bottle in the fridge for up to a week. I prefer to store as concentrate to save room, but you may prefer to store as ready to drink.

Not on Core? The total Points for this recipe is 0 if you don't use sweeteners with points.

Core Gai Kratiam - Chicken with Garlic and Pepper - Thai Cooking School (Core +1pt)

2010-02-10T11:20:00.007+10:30

I learnt this authentic Thai recipe at Thai cooking school in Patong, Phuket in January

The accompaniments in the photo are chilli sauce and rice vinegar with cucumber, chilli and shallots

Serves: 1

Difficulty: Easy

Ingredients:

80g chicken breast, sliced
2 tsp chopped garlic (don't use garlic in a jar for this one, you need real garlic)
1 tsp oyster sauce
1 tsp light soy sauce
* 1 teaspoon brown sugar or palm sugar (*1pt)
4 pinches of ground white pepper (black pepper looks like burnt flecks)
1 TB vegetable oil

Method:

In a bowl, add together all of the ingredients except the oil and allow to sit for 10 mins.
Turn on fry pan or wok to LOW heat and add the oil.
Fry the chicken mix until the chicken is cooked.
Serve

Not on Core? The total Points for this recipe is 3.5pts
If serving with rice, don't forget to add the points for rice - 1/2 cup cooked rice is 1.5 pts

On Core, allow 1 pt for the sugar.

Core Khao Tom - Thai Rice Soup - Thai Cooking School (Core + 1pt)

2010-02-10T10:59:00.009+10:30

I learnt this authentic recipe at Thai cooking school in Patong, Phuket in January.

If using chicken, it's called Khao Tom Gai
Beef = Khao Tom Nua, Pork = Khao Tom Moo, Prawns = Khao Tom Goong

Serves: 1

Difficulty: Easy

Ingredients:

cooked rice, 60g or 1/3 cup
500ml water
meat - handful of meat of choice, sliced thin (for Pointing, 80g chicken breast or lean steak, you can also use 2 pts of pork or seafood if you wish)
* 1 TB brown sugar or palm sugar (*1pt)
3 TB light soy sauce
2-3 pinches ground white pepper (note black pepper may be used for taste, but it looks like burnt flecks)
4 baby corns, cut to 2cm
1 handful cabbage, cut to 2-3cm square
1/3 small carrot, sliced thin

Method:
In a small pot bring the water to the boil.
Add meat and keep boiling until meat is cooked.
Add cooked rice and remaining ingredients.
Cook for 3-4 minutes, being careful not to over cook the vegies.
Serve and enjoy.

This is traditionally served with 2 garnishes - 2 pinches of pickled radish and a pinch of fried garlic.

Not on Core? The total Points for this recipe is 4pts for a large bowl

On Core you need to allow 1 pt for the sugar

Me in cooking school serving Khao Tom. Yes I am very sunburnt from snorkelling the day before.

Core Chicken and Thyme Cottage Pie

2010-02-10T09:44:00.006+10:30

Serves: 4

Difficulty: Easy

Ingredients:

1 medium onion, chopped fine
3 medium carrots, sliced to about 2mm thick
2 cloves garlic, crushed
2 red capsicums, deseeded, diced to 1.5cm
Chicken - either 300g roasted chicken (no skin or bones, chopped chunky) or 500g raw chicken breast or thigh fillets (diced to 1.5cm). I used 2 large roasted chicken breasts
2 tsp dried thyme
1 cup chicken gravy, made as per instructions (I use instant)
1.5 cup frozen beans
1.5 cup frozen corn kernels
400g potato, peeled and chopped chunky

Method:

Spray a large non stick frypan with oil.
Fry onions, capsicums, garlic and raw chicken if using, until all is cooked and brown.
Add thyme, gravy, cooked chicken if using and vegetables. You probably need to add some more water so the liquid level is just below the level of the chicken/veg mix.
Simmer for 5 mins, then pour into a baking dish or 4 smaller heatproof dishes
Meanwhile, cook the potatoes in boiling water for 10-15 minutes. You want them breaking apart soft.
Drain potatoes and mash with no milk or butter and add to top of baking dish/es. Fluff potato with a fork or draw decorative lines on the top.
Alternatively, use a potato ricer or push through a sieve to give squiggly potato "worms". I used a ricer
Put dish/es under grill until the potato turns a nice golden brown on the raised bits.

Not on Core? The total Points for this recipe is 21 pts, or 5 pts for a generous serve

Core Bacon Beans on Toast

2010-02-01T14:04:00.004+10:30

Serves: 1

Difficulty: Easy

Ingredients:

40-50g bacon, fat removed and sliced thin (points calculated on 3 slices WW bacon)
125g tin 4 bean mix, drained
1/2 punnet cherry tomatoes, halved
small amount of chilli paste or chilli sauce, try 1/8-1/4 tsp first
1 slice of grainy bread, toasted

Method:

In a non-stick pan dry fry the bacon until it starts to brown.
Add the beans and chilli and warm through for 2 mins.
Turn heat off and stir through the cherry tomatoes.
Serve on top of toast

Not on Core? The total Points for this recipe is 4 pts

Dee Mess (healthy version of Eton Mess) Core +1 pt

2009-11-03T21:39:00.005+10:30

This is a deliciously healthy version of the Eton Mess classic which is cream, berries and meringue.
If you like pavalova, you must try this!

Photo coming when I get a glass serving dish :)

Serves: 4

Difficulty: Very Easy

Ingredients:

2 cups of thick nonfat yoghurt, plain or flavoured
4 passionfruit
1 1/2 cup frozen berries
Powdered Sweetener (like Splenda)
cinnamon
* 4 mini meringue nests (0.5-1pt each depending on brand).
Alternatively, use meringue kisses.
1/2 punet of strawberries to decorate

Method:

Put about a cup of yoghurt in glass bowl, top with good handful of frozen berries, pulp of 2 passionfruit and some powdered sweetner to equivilent sweetness of a few TB, sprinkle with cinnamon.
Repeat yoghurt and fruit layer.
Cover and fridge for about 20-30 mins to let flavours develop and berries thaw.
Put a mini meringue shell in serving bowl and smash, top with spoonfuls of the yoghurt and fruit mix.
Top with a sliced strawberry.

On Core you'll need to count the meringue at 0.5-1 pt each depending on brand

Core Faux Fried Rice (Cauliflower)

2009-11-02T20:19:00.007+10:30

A healthy, tasty and low fat alternative to fried rice.

Serves: 4

Difficulty: Easy

Variations: This is a throw together meal. Use what you have handy.

Vegies: You can add your favourite vegetables as long as they are diced fine or grated. Suggestions - mushrooms, spinach leaves, capsicum, bok choy, chilli, bean sprouts etc

Meat: Try turkey mince, chicken mince, very lean beef mince, pork mince, finelely diced chicken fillets, rindless bacon, seafood or left over grilled or roast meats. Tofu can be used for vegos. I used turkey mince.

Ingredients:

1 large onion, diced
500 g lean mince (your choice)
2 TB olive oil
1 cauliflower, grated on coarse
2 carrots, grated
1/8th cabbage, shredded fine
1 cup beans, fresh or frozen and defrosted
1/2 cup corn kernels
1/4 cup soy sauce
2 TB Chinese 5 spice
3 spring onions, cut to 3 cm

Method:

Heat oil in a wok or large nonstick frypan.
Add onions and fry until translucent.
Add mince and fry until lightly browned.
Add cauli and carrot and stirfry for 2 or 3 minutes before adding soy sauce, corn and beans.
Stir fry a further couple of minutes, add 5 spice and cabbage, mix thoroughly and serve (the cabbage adds a nice crunchy texture)

Not on Core? The total Points for this recipe is 20.5 pts, or 5 pts per serve serving 4 using either:

500g chicken mince
500g very lean beef mince
500g lean pork mince
250g rindless bacon

Nutritional data (per serve):
Very lean beef mince = 395 cals, 1649 kj, 16g fat, 4g sat fat, 34g protein, 29g carbs
Chicken mince = 395 cals, 1649 kj, 16g fat, 4g sat fat, 34g protein, 29g carbs

Base recipe credit goes to my Core buddy "Sundays"

Tortilla Stacks - Core +1.5pts/serve

2009-10-24T16:56:00.028+10:30

An interesting twist to conventional burritos that is sure to become a family favorite.

Serves: 6

Difficulty: Easy

Equipment: a 20cm Springform Cake pan.
If you don't have one, you can still make the stack, spreading the filling to 5mm of edges.

Ingredients:

500 g Very Lean Beef Mince
1 large Onion, diced to 5mm
1 large or 2 small Red Capsicums, deseeded and diced to 5mm
2 clove Garlic, crushed (or 2 tsp garlic paste)
1 x 400g can Diced Tomato
1 cup (150 g) Frozen Corn Kernels (or 125g can, drained)
1 cup Canned Mixed Beans or Kidney Beans, drained and rinsed
4 Light Tortilla Wraps (I suggest Old El Paso Light Tortilla Wraps
200 g of Low-Fat Cottage Cheese, blended smooth
1 tsp Paprika
1 tsp Dried Coriander
2 tsp Cumin powder

Method:

Fry onion, garlic and capsium with 3TB water in a non-stick pan until onion becomes translucent.
Add mince and cook until browned, breaking up any clumps.
Add tomatoes, corn, tinned beans and spices.
Simmer for about 15 minutes until juices evaporate and it becomes thick.
Lightly spray a 20cm spring form pan with oil. Place pan on baking tray (to collect any leaks).

Place 1 tortilla in pan, top with 1/3 mince mix.
Repeat layers twice, ending with a tortilla on top.
Cover top cortilla with the blended cottage cheese, sprinkle with a little paprika.
Bake at 180-200*C for 25-30 mins

Allow to stand for 5 mins before slicing.
Serve with a green salad.

On Core you need to count only the Tortillas - 7.5 pts in whole recipe, or 1.5 pts each serving 6

Not on Core? The total Points for this recipe is 29.5 pts, or 5 pts each serving 6

Nutritional data (per serve):

318 cals, 1328 kj, 7.5g fat, 3.4g sat fat, 29.2g protein, 31.8g carbs

Core Chicken Paella

2009-09-23T17:31:00.006+09:30

Serves: 6-8

Difficulty: Easy

Ingredients:

2 large onions, chopped
1 large red capsicum, diced
1TB olive oil
3 cloves garlic, crushed
500g chicken mince
1 1/2 cups brown rice
2 cups water
1 x 400g tin diced tomatos
6 saffron threads (optional)
3 chicken stock cubes
1 tsp paprika
3 cups cauliflower, cut into florets
1 cup frozen beans
1 cup frozen corn
2 carrots, grated
1/8 cabbage shredded

Optional: chilli to taste

Method:

Heat a large non-stick pan, add oil, then onions, garlic, capsicums and fry for 3 minutes.
Add chicken mince and fry until chicken is no longer pink.
Add rice, water, tomatoes, saffron, paprika and stock.
Bring to boil, cover and reduce heat to low, simmering for 40 minutes until almost all the stock is absorbed.
Optional - add chilli (I used 1/2 tsp dried chilli for a mild 'tang')
Add cauliflower and frozen vegies and simmer for 5 mins.
Stir through carrot and cabbage. Turn heat off and allow to sit for a few minutes until wilted.

Not on Core? The total Points for this recipe is 31pts. Serving 6 = 5pts/serve, serving 8 = 4pts

Core Steamed Salmon with Soy and Vegies

2009-09-17T20:23:00.007+09:30

Serves: 2

Difficulty: Easy

Ingredients:

2 x 200g fresh Salmon steaks - choose ones that thick the whole way through for even cooking.
splash soy sauce
splash lemon or lime juice
quick steaming vegies like broccoli/broccolini, cauliflower, zucchini, bok choy

Serve with small simple green salad - mine was 2 Roma tomatoes, 1 Lebanese cucumber, a little spring onion, balsamic and pepper

Method:

Line steamer basket with a sheet of baking paper.
Put fish skin side down on baking paper.
Sprinkle with soy and lemon juice (about 1tsp each on each steak).
Top with the vegies.
Put 1-2 cups boiling water in steamer base depending on size.
Steam for 8-10 minutes.
Serve.
Optional - add a few drops of soy to the top of the salmon

Not on Core? The total Points for this recipe is 3.5pts for a 200g piece of Salmon

Core Turkey Patties

2009-08-09T09:46:00.002+09:30

Serves: 4 (8 patties)

Difficulty: Easy

Ingredients:

500 g Turkey mince, finely minced if you can find it
1/2 cup cooked and cooled rice
1 egg
2 tsp dried parsley
1 tsp dried thyme
1 TB finely grated orange zest/skin
1 x 125g corn kernels, drained
1/2 onion, diced fine
1/2 capsicum, diced fine
salt/pepper

Method:

Mix all together with clean hands.
Form 8 patties.
Put patties in fridge for 30 mins
Grill, BBQ or dry fry for about 5 mins on each side

Not on Core? The total Points for this recipe is 14 pts, or 3.5 pts for 2 patties

CORE Slow Cooker Steel Cut Oats

2009-08-02T08:50:00.005+09:30

Easy 'creamy' overnight Steel Cut Oats made in the Slow Cooker. I converted the slow cooker to a bain marie (water bath) so oats don't get burnt with long cooking time
This recipe reheats well. I make a batch and put in 4 tubs. Note - this is fine in the fridge for 4 days as long as you use fresh milk with at least 6 or 7 days date on it.

If you don't have a slow cooker, click here for conventional 30 min stovetop method

What are Steel cut oats?
Steel cut oats are whole grain groats (the inner portion of the oat kernel) which have been cut into only two or three pieces. Also known as Scotch or Irish oats. They look like a chopped up rice grain. Steel cut oats are different in texture and taste from rolled oats. They are a little chewier, have a nutty flavour and need to be cooked longer (like brown rice compared to white). They also take longer to digest and keep you full a lot longer!

Rolled oats have usually been steamed, rolled and toasted (sometimes more than once), so steel cut is significantly less processed than traditional rolled oats or quick oats.

Steel cut oats are generally not in supermarkets, but cheap from health food shops ($3-ish for 500g) or loose in bulk from grain/organics type places.

Serves: 4

Difficulty: Easy

Ingredients:

1 cup steel cut oats
1 cup non fat milk
3 cups water

Optional - *40g dried fruit (1.5pts)

Method:

Find a 6 cup capacity bowl or casserole which will fit in your slow cooker, allowing the lid to seal. (My slowcooker is small, so I used a 1.1L pudding bowl, and did 3/4 cup oats, 1 cup milk, 2 cups water.)
Pour water into the slow cooker bowl until it comes about 3cm below the level of your inner bowl/casserole. This 'water bath' is a super gentle moist cooking cooking method.
Put ingredients into inner bowl, stir and put lid onto slow cooker.
Put on low and go to bed.
In the morning you'll have breakfast ready and it will keep warm with the SC off for some time.

Serve with yor favourite sweetener - Splenda, sugar, honey, maple syup (extra pts)

On Core? If you added fruit, allow 0.5 pts

Not on Core? The total Points for this recipe without fruit is 13.5pts, or 3.5pts per serve
Add 0.5 pts per serve for the opional fruit

Blackberry and Apple Strudel ~ 2pt (not Core)

2009-08-01T20:24:00.004+09:30

Serves: 16 individual strudels, scale up and down as needed

Difficulty: Easy

Ingredients:

500g frozen blackberries (or other berry), defrosted.
Reserve some if doing the custard side
1 can Ardmona pie apples (Or make your own dryish stewed apples)
250g tub extra light ricotta (perfect Italiano)
16 sheets filo
Few sprinkles of cinnamon
4 tsp arrowroot or cornflour (optional - makes it thicker)
16 tsp of raw sugar (the chunky "cafe" style granules - adds an unexpected crunch in the creaminess)
Spray oil
50g Slivered almonds

Method:
Mix fruit, ricotta, cinnamon and thickener together to form filling
Get first sheet of filo, spray half lightly with oil, fold in half, smooth over and repeat so it's folded in quarters.
Add almost 1tsp of sugar, followed by 1/3 cup of the fruit mix.
Fold filo over topping, fold in edges, squeezing shut and roll up
Put on tray with join downwards.
Repeat

Spray tops very lightly with oil
Sprinkle with a few slivers of almonds and a few sugar crystals
Bake 180*C for 15 mins until lightly brown

Caution - Filling is hot

Each filo is 2 pts

Note - the pastries should be prepared and baked without huge delay. If allowed to sit more than about half an hour, the wet filling may make the pastry soft and leak out of seams when it bakes.

The custard side:

Pour 100ml of Lite Pouring Custard into a little bowl or ramekin (I used Dairy Farmers Lite Pouring Custard)
Top with a few drained berries.
Get a teaspoon and collect about 1/8 tsp of berry juice.
Touch to side of bowl to get the lovely ring.
Can sprinkle with cinnamon

The side is an extra 1 pt each. Very impressive when entertaining

Chocolate Fudge Cake ~ 1.5pt/slice (not Core)

2009-08-01T20:06:00.005+09:30

This is a moist, fudgy chocolate cake.
Sharon's recipe.

Sorry, no picture. It disappeared too quickly :)

Serves: 8

Difficulty: Easy

Ingredients:

3/4 cup SR flour
1/2 cup cocoa
2/3 cup spoon-for-spoon artificial sweetener (Splenda or Equal)
1 egg
1 x 200g nonfat diet vanilla yoghurt
3 TB apple sauce

Method:

Mix everything with a wooden spoon
Spray oil into small loaf tin
Bake at 180*C for 25-30 mins.
Serve cold

Keep left overs in fridge if you have any

Each Slice (1/8th) = 1.5 pt

Whole recipe = 11.5 pts

Apple and Orange Cakes ~ 1 pt each (not Core)

2009-08-01T19:45:00.009+09:30

These are not Core, but they are quick and easy to make,

very yummy and are only 1 pt each.

So enjoy without guilt.

Serves: 10 cakes

Difficulty: Easy

Ingredients:

3/4 cup SR flour
2/3 cup spoon-for-spoon artificial sweetener (Splenda or Equal)
3TB apple sauce
1 egg
1 tsp cinnamon
rind of one small orange, finely grated
1/2 can Ardmona pie apples
200g nonfat natural yoghurt (or diet vanilla), I used Jalna Fat Free Natural

Method:
Mix everything apart from apples with a wooden spoon
Spray oil into 10 1/2 cup muffin cups.
Divide mixture into the 10 holes.
Put 1 or 2 pieces of the pie apple on top of each mound of batter (you may need to cut big pieces in half)
Gently push the apple down into the batter so it is only slighly higher than the batter (try not to hit the bottom).
Sprinkle with cinnamon.
Bake at 180*C for 25-30 mins.
Serve hot, plain or with ice cream or custard (low fat of course)

Each Cake = 1 pt

Whole recipe = 11.5 pts

Core Meatball Soup

2009-08-01T17:11:00.004+09:30

Serves: 6

Difficulty: Easy

Ingredients:

1 x 500g quantity of 2 cm meatballs
2 medium Carrots, diced (2 cup)
150 g Sweet Potato, diced (1 cup)
1 large onion, diced (1 cup)
3 TB garlic, crushed
250 g Potatoes, diced (2 cup)
4 TB BeefStock Powder
200 g of McKenzies Soup Mix
10 cup Water
1 can (400g) Diced Tomato
3 TB Worcestershire Sauce
2 tsp Oregano Leaves
3TB tomato paste
2 cup Cabbage, shredded
Salt/pepper to taste

Method:
Make the meatballs. If frozen, if fine to use without defrosting
Sautee onion, carrot, potato, sweet potato and garlic for 5 mins in pan sprayed with oil.
Add rest of ingredients except cabbage and simmer with lid on for 30 mins.
Take off heat, stir cabbage through.
Allow to rest for a few minutes before serving, trying to get an even number of meatballs in each bowl.

Not on Core? The total Points for this recipe is 22 pts , or 3.5pts each serving 6

CORE Filling Oat Pancake

2009-07-08T10:54:00.004+09:30

Quick to make. Very filling. Not very pretty :)
Great cold as a breakfast when you're on the go.

Serves: 1

Difficulty: Easy

Ingredients:

2/3 cup quick oats
1 egg
1 x 140g tub of two fruits
sprinkle cinnamon

Method:

Mix all together.
Spray a small nonstick frypan with oil (the bread and butter plate size) and heat.
Pour in mix and flatten with spatula.
Cook on medium (eg 3/10) until it starts looking toasted around the edges.
Flip carefully and cook other side until golden brown

Not on Core? The total Points for this recipe is 6

Almost Core Country Chicken Casserole (Slow Cooker)

2009-07-08T10:45:00.009+09:30

Serves: 4

Difficulty: Easy

Ingredients:

600g chicken thigh fillets, cut chunky
1 packet McCormick Slow Cookers Country Chicken Casserole (1.5pts)
1/3 cup water
1-2 carrots, chopped
1/3 cup non fat milk (I use Pura Tone)
1 cup of defrosted frozen peas

Method:
Add chicken, sauce mix, water, milk and carrot into slow cooker on low for 8 hours.
Stir through the peas about 20 or 30 minutes before serving (ie when you start cooking the potatoes or rice)

Serve with mashed potatoes (or rice) and your favourite steamed vegies.

Not on Core? The total Points for this recipe is (not pointed yet)

On Core, you'll need to allocate 1/2 pt for the sachet

Core Open Beef Kofta Topped with Salad

2009-07-04T17:42:00.007+09:30

Inspired by MasterChef George

Serves: 6

Difficulty: Easy, but need to watch timing

Ingredients:

1 garlic clove, finely sliced
1 large onion, finely diced
2 tsp olive oil
550g lean beef mince
3 TB chopped parsley
rind of 1 lemon finely grated
1 egg
1 TB seeded mustard
3 TB finely chopped coriander
1 TB cumin powder
30g wholegrain breadcrumbs (1 thin slice bread in food processer)
6 mini pitas, I usually use rye (Core) but pictured with Wholemeal

To serve:

200g Fat Free Natural Yoghurt
handful coriander with roots removed
handful spinach leaves
carrot ribbons (use peeler)
cherry tomatoes, halved
1-2 Lebanese cucumbers or 1/3 continental, sliced thin
red onion, sliced thin
1/2 a red capsium sliced thin

Method:
Put a medium sized non stick pan on to warm at medium with the olive oil.
Fry the garlic and onion until wilted and translucent, then cool the mix.
In a large bowl mix the mince, parsley, lemon rind, egg, breadcrumbs, mustard, chilled onion/garlic mixture, spices. Add salt and pepper if desired.
Divide the meat mix into 6 balls.
Put each ball on 1 pita bread and squish down evenly to edges.
Heat fry pan, spray with a little oil and fry the kofta base down for 2 minutes to ensure a crunchy base.
Transfer to griller and grill for 6 minutes.
Top pita/meat with a big dollop of yoghurt and the salad.

Not on Core? The total Points for this recipe is 37.5 pts, or 6 pts each
(calculations assume pitas are 2.5 pts each, please check your brand as they vary greatly)

Core Rice and Vegies Side

2009-06-12T20:51:00.005+09:30

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

Ingredients:

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)

Method:

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)

2009-06-12T11:27:00.011+09:30

Very mild curry - no 'heat' at all

Serves: 6

Difficulty: Easy

Ingredients:

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

Method:

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)

Core Tomato and Lentil Stew/Soup (V)

2009-06-08T20:46:00.005+09:30

Suitable for vegans and vegetarians.

Serves: 5 as mains, 8+ for starter

Difficulty: Easy

Ingredients:

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

Method:

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.

Core Moroccan Beef, Lentils and Rice

2009-06-03T18:29:00.007+09:30

A quick one pan throw together that is full of flavour

Serves: 6+

Difficulty: Easy

Ingredients:

400g extra lean mince
1 onion, diced
2 tsp garlic
1 cup lentils (preferably whole)
1 cup dry white rice
2 x 410g can of Ardmona Rich & Thick Tomatoes, Moroccan Style
3 cans-worth water
4 tsp beef stock powder
4 cups diced free vegies (I was in a slack mood and used frozen: 2 cube spinach and 4 cups green beans)
1 cup corn kernels

Method:

Dry fry beef in a nonstick pan with garlic and onion
Add beef stock, tomatoes, water, lentils, rice and simmer with lid on for 25-30 mins until most water is absorbed.
Add vegies and simmer for another 5-10 minutes until vegies are tender.

I served on a bed of bean sprouts to add a sweet-crunch

Not on Core? The total Points for this recipe is 29 pts, or 5 pts each for 6 serves

A note about Vegetarian Coding

2009-06-02T09:29:00.000+09:30

Vegetarian Coding ~ I am working on a vegetarian section. I am marking them by common vegetarina types

(V) = Vegan (no animal products)
(L) = Lacto Vegetarian (has dairy)
(LO) = Lacto Ovo Vegetarian (has dairy and egg)

Please email me your fave vego recipes.

Dee

Almost Core Two Tone Vegetable Slice (LO)

2009-05-30T20:05:00.007+09:30

Suitable for lacto ovo vegetarians

Serves: 6

Difficulty: Easy

Ingredients:

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

Filling:

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

Method:

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

Core Slow Cooker Chicken Green Curry

2009-05-28T17:06:00.007+09:30

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

Serves: 4

Difficulty: Easy

Ingredients:

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

Method:

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

Core Slow Cooker Beef Stew

2009-05-22T10:42:00.006+09:30

Warm and comforting rather than gourmet

Serves: 4 - 6

Difficulty: Easy

Ingredients:

400g beef, cubed to 2-3cm
5 x 80g odd potatoes, halved (or equivalent cocktail 40g potatoes, or enormous potatoes quartered)
3 carrots, cut to 2-3cm chunks
1/2 a sweet potato (about 180-200g)
3 carrots, cut to 2-3cm chunks
1/2 cup pearl barley
3 tsp crushed garlic
1 medium onion, chopped
100ml red wine (not Core, but 1 pt between 4-6 serves)
4 beef stock cubes
2 cups water
2 TB cornflour
3 bay leaves
1 tsp peppercorns (for mild flavour - pick out)
2 tsp mixed herbs

Method:

Put potatoes in base of slow cooker, followed by meat, onions, sweet potatoes, carrots and barley Add wine, herbs, garlic.
Mix the cornflour with a little of the water to make a paste and add
Dissolve the stock cubes in rest of the water and add (fluid line should be a little below the carrots - maybe 2cm)
Put on auto setting (high for 4 hours, then switches to low) all day for tender, fall apart stew (or high for 5+ hours)

Not on Core? The total Points for this recipe is 22 pts, or 5.5 pts each for 4 serves, or 3.5 for 6 serves

Core Slow Cooker Mexican Turkey

2009-05-18T21:14:00.008+09:30

Serves: 4

Difficulty: Easy

Ingredients:

450g diced turkey, frozen or thawed
2 TB dried onion (or 2 small onions diced - I ran out of onions)
1 tsp chilli flakes (note - adjusted down to mild-medium heat. You could taste 1hr before serving and add a bit more if needed)
1 tsp coarse ground black pepper
2 tsp cumin
2 tsp dried chicken stock/ 2 stock cubes
* 1/2 cup dry kidney beans (or 1 cup tinned, drained and rinsed)
2 tins tomato (I used 1 tin of diced and 1 of cherry tomatoes)

Method:
* Pre-work: dry kidney beans should not be put into the slow cooker dry as temperature doesn't reach 100*C needed to degrade a natural toxin which can cause severe gastric upset. They need to be preboiled for at least 10 minutes to ensure food safety. I boil for 20 minutes, then leave covered on the stove overnight. If you can't be bothered, you can use canned which have been boiled.

In the morning, throw all into the crockpot and turn on low.
Frozen turkey - cook for 10+ hours, defrosted 6+

Serve over rice wide a side of steamed vegies

Not on Core? The total Points for this recipe is 12.5pts or 3 pts per serve

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

CORE Best Roast Beef Ever - Slow Cooker

2009-05-18T14:51:00.005+09:30

This was voted best ever roast from hubby. High praise indeed!
It was moist, tender and full of flavour and the small amount of left overs made awesome sandwiches with corn relish.

Best of all, it requires about 1 minute of preparation, only 2 ingredients and cooks while you get on with your day!

Serve with mashed potato, gravy and vegies

Serves: adjustable

Difficulty: Easy

Ingredients:

Boneless beef roast, fat removed - a 1kg roast will do 4-6 people
1/2 packet french onion soup mix

Method:
Well, two ingredients and a slow cooker - do I really need to write the method? OK...

Sprinkle dry French Onion Soup Mix over the roast and put in Slow Cooker on low with no moisture.

I cooked mine on low all day from 7am to 7pm while I was at work and at the gym.
It would probably only need about 8 hours to be 'done', but the extra time makes it extra tender. Alternatively, 4+ hours on high would do it too.

Not on Core? The total Points for this recipe depends on how much meat you eat
100g raw weight = 2pts, 150g = 3pts etc

Almost Core Tower Salad - rocket, pumpkin, beet, ricotta, nuts

2009-04-22T20:45:00.004+09:30

This is a wonderful salad for quiet night at home or for a fancy dinner party. It looks amazing with it's variety of colours, with great contrasts in flavours, textures and shapes.

Serves: adjustable

Difficulty: Easy

Ingredients:

rocket
pumpkin or sweet potato
baby beetroot, drained
low fat ricotta
walnuts (not Core)

Method:

Pre-work:
Peel pumpkin or sweet potato and cut into cubes about 1.5 cm. Spread on a baking tray, spray with a little oil and bake until slightly golden. Cool and refrigerate.

Building the salad:
It is a tower salad, built up layers in slightly smaller rings on your serving plate.
Layer 1 - a bed of rocket
Layer 2 - roasted pumpkin/sweet potato
Layer 3 (just before serving) - baby beets
Layer 4 - thick layer of low fat ricotta
Layer 5 - sprinkle walnuts on top. I suggest chopping them into chunks as walnuts are a bit 'pointy' at 3 for 10 halves (30g)

On Core? Just count the walnuts

Not on Core? Sorry, this is a hard one to point out without giving quantities.

Almost Core Crispy Honey Chicken (0.5pt each)

2009-04-20T20:03:00.006+09:30

The chicken takes the same time to cook as homemade potato chips, so cut up a couple of spuds and throw them in too

Serves: 2

Difficulty: Easy

Ingredients:

2 x 140g skinless chicken fillet
2 tsp grainy mustard
1/2 tsp (or more) cracked pepper
1TB (4tsp) honey
2/3 cup Weeties

Method:

Put the Weeties into a strong plastic bag and gently squeeze to break down to about 1/3 size flakes, not to dust.
Put honey, mustard and pepper in a shallow dish and microwave for 2o-30 secs to thin the honey.
Press the first fillet into the honey mix, turn over and press again.
Drop into the bag of Weeties, twist the top and shake to coat.
Put onto a baking tray, repeat.
Spray with cooking spray and bake at 180*C for 25-30 mins.

On Core? The honey is 1 pt or 0.5 pts per serve

Not on Core? The total Points for this recipe is 8pts, or 4 pts per serve.

Core Quick Beef Keema Curry

2009-04-07T18:13:00.008+09:30

A Pakistani dish which is full of flavour

Pictured: Beef Keema Curry on left and Slow Cooker Spicy Lentils on right

Serves: 4

Difficulty: Easy

Ingredients:

400g extra lean mince
1 onion
3 cloves garlic, crushed
1 capsicum, diced
1 tsp crushed ginger
1 tsp tumeric
1 1/2 tsp cumin
2 tsp beef stock powder
1 x 400g tin diced tomatoes
2 cups green beans
1/2 tsp chilli

Method:

Cook mince, onion, capsicum, garlic in a few TB of water until meat browned.
Add everything else and simmer for 5 minutes

Not on Core? The total Points for this recipe is 11 pts

CORE Slow Cooker Spicy Lentils (V)

2009-04-07T17:39:00.010+09:30

Suitable for Vegans

A Pakistani / Indian dish with kidney beans, lentils, tomatoes and fragrant spices.

Traditionally cooked overnight on top of a tandoor oven converts well to western slow cookers. If you don't have a slow cooker, simmer covered in a nonstick saucepan for 30-60 mins and add a little more water (to a salsa-like consistency)

Serve as mains with rice, as a side dish or a tasty warm dip

Makes: 6 cups

Serves: 6 as mains, 12 as side

Difficulty: Easy

Ingredients:

1 cup dry whole red lentils, rinsed (180g)
1 cup dry kidney beans (180g)
1 onion, diced
2 x 400g cans diced tomatoes
1 TB crushed garlic
2 tsp crushed ginger
1 tsp chilli paste (more or less according to taste)
1 bunch coriander, roughly chopped including stems

Method:

Add lentils, kidney beans, onion, tomatoes to slowcooker with 1 1/2 cans worth of water.
Cook on low with lid on for 10-12 hours without stirring.
Add herbs and spices and allow another 30 minutes for flavours to release

Not on Core? The total Points for this recipe is 15 pts

CORE Asian Noodle Soup - Vegetarian or Chicken

2009-03-23T19:45:00.010+10:30

Options to suit meat eaters, Vegans and Lacto Vegetarians

Serves: 1

Difficulty: Very easy - no cooking

Ingredients:

Optional: 100g firm tofu, diced to 1cm or 100g cooked chicken, diced or shredded

75g thin hokkien noodles, chopped to about 3cm
1 1/2 to 2 cups of thinly sliced or grated vegies
suggestions: spinach, cabbage, grated carrot, corn kernels, peas, beans, beansprouts, bok choy
I used beans sprouts, grated cabbage and a couble of TB of frozen beans and peas
1 spring onion, white chopped fine, green chopped to 2cm
2 tsp of vegetable or chicken stock
1 TB skim milk powder (omit for Vegans)
1-2 tsp each of basil and coriander
crushed chili - start with 1/4 tsp - omit if you don't tolerate spicy
1/2 tsp coconut essense

Method:

Put the the tofu or chicken (if using) into the bottom of a large noodle bowl (3-4 cup capacity).
Layer the raw vegetables on top
In a heat proof bowl or jug, mix stock powder and milk powder.
Stir in 2 cups boiling water and herbs, then add coconut.
Pour into noodle bowl, leave to sit for 3 mins, then enjoy

Not on Core? The total Points for this recipe is 2 pts as Vegetarian, no tofu with free vegies (1.5 for Vegan)
Add 2 pts for tofu, 3 pts for chicken

CORE Roast Vegetable Frittata (LO)

2009-03-20T16:24:00.016+10:30

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

Ingredients:

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)

Method:

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)

2009-03-20T14:38:00.008+10:30

Suitable for Lacto Ovo Vegetarians (eggs and cheese)

Serves: 4

Difficulty: Easy

Ingredients:

* 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

Method:

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

CORE Lentil Bolognaise Sauce (V or L)

2009-03-15T18:38:00.015+10:30

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

Ingredients:

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

Method:

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

Notes:

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

2009-03-15T17:50:00.006+10:30

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

Difficulty: Easy

Ingredients:

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

Method:

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

CORE Sri Lankan Fish Curry (hot)

2009-02-26T19:06:00.009+10:30

Serves: 4-6

Difficulty: Easy

Ingredients:

2 tsp Olive Oil
2 tsp Ginger
1 tsp crushed Chilli
6 tsp Hot Curry Powder
1 onion, chopped
2 cups non fat milk (I use Pura Tone )
2 cup Water
2 tsp vegetable stock powder (2 cubes)
1 tsp coconut essence
950 g of Fish, eg Basa, cubed to 1.5cm (note half frozen fish is easier to cube)
200 g, frozen Spinach or fresh finely chopped
50 mL Lemon juice
4 TB conflour

Method:

Heat oil in a wok or large saucepan over medium-low heat.
Add onion, ginger and chilli and cook, stirring often, for 2 to 3 minutes or until softened.
Add curry powder and cook for 30 seconds or until aromatic.
Add coconut essence, milk, water, frozen spinach and stock and bring to the boil.
Reduce heat and simmer, uncovered, for 20 minutes to allow flavours to develop.
Add fish and 2 tablespoons lemon juice.
Simmer for a further 4 minutes (10 mins if using frozen fish)
Remove about ¼ cup of the juice and blend with corn flour to make a paste. Stir through the curry and allow a few more minutes to thicken

Serve with steamed free vegetables and rice
(3/4 cup of cooked brown or white rice is 2.5 Pts or Core)

Not on Core? The total of this recipe is 18.5 pts not including rice

Serving 4 people: 1 serve is 4.5 Pts
Serving 6 people: 1 serve is 3 Pts

Add 2.5 pts for 3/4 cup cooked rice

CORE Barramundi with Watercress, Spinach and Rocket Salad

2009-01-29T20:58:00.006+10:30

Pictures coming, but I don't know how to download from hubby's fancy pants SLR

Serves: 2

Difficulty: Easy

Ingredients Barramundi:

1 whole barramundi about 500g, cleaned (ie gutted)
1 lemon, sliced
4 sprigs rosemary

Optional - baked potatoes - 4 baby potatoes, par boiled with skin on (half cooked)

Method:
Heat lidded BBQ or oven to 180*C
Spray a metal tray with a little oil. Put Barra in pan and put half of the lemon in the cavity with most of the rosemary.
Spray fish with a little oil, then top with slices of lemon and a little rosemary
If doing potatoes, pot these in the pan with a little spray of oil.
Into the BBQ/oven for about 20 mins (hint with BBQ - turn the flame of under the grill the tray is on, but keep others on).

Ingredients Salad:

handful of watercress
handful of baby spinach
handful of rocket
pinch of snow pea sprouts
6-8 cherry tomatoes
lemon juice (about 1TB)
balsamic vinegar (about 1TB)

Method:
Arrange greens onto 2 plates.
Cut cherry tomatoes in half and top
Splash a little balsamic and some lemon juice on the salad.

Serve 2 baby tomatoes and half the barramundi onto each plate and enjoy

CORE Frozen Fruit Salad

2009-01-27T21:33:00.005+10:30

An excellent way of dealing with fruit which ripes quickly in the heat.

And very refresing on a hot day

Serves: 1+ depending on amount of fruit used

Difficulty: Very Easy, but needs some lead time

Fruit which is great frozen:

ripe banana/s - peeled and cut into slices about 1.5cm thick
ripe stone fruit, like nectarines (leave skin on) or peaches (peel) - chop into slices/pieces, no more than 1cm thick, sprinke with lemon juice
seedless grapes - stalk removed
oranges - cut into slices/wedges no more than 1-1.5cm thick

Method:
Lay fruit out flat on a tray and freeze. When frozen you can put into a dry tub in the freezer.

Arrange as many peices and types of fruit as needed on a plate and eat with your fingers

Notes -

If your freezer makes icecream rock hard, I'd suggest letting it sit for a few minutes before eating, otherwise eat straight away
For kids or for some pizazz, thread fruit on a skewer and freeze
You can also stick pop sticks into banana to make creamy "ice cream"

Core Moroccan Beef and CousCous

2008-11-19T20:57:00.006+10:30

With my amazing savoury mince you can have this on the table within 10 minutes of walking through the door!

Savoury mince is mince fried in onion and garlic and frozen in household sized portions

If you have any left overs, this makes a very nice cold salad the next day

Serves: 4

Difficulty: Easy

Ingredients:

1 packet of savoury mince, about 250 g raw weight
(or 250g premium mince fried with half an onion)
2/3 cup mint peas
2/3 cup frozen corn
1 cup frozen beans
2 frozen spinach cubes
hand ful of snow peas, trimmed and sliced in half vertically
1 cup dry couscous
2 tsp beef stock powder (or 2 cubes)
2-4 tsp Moroccan spice mix (depends on brand)
4 "clumps" coriander, coarsely chopped

Method:

In a very large microwave bowl, steam the vegies from frozen
Meanwhile, add couscous, stock and spice mix to another bowl and 1 cup boiling water (hint add the 2 tsp of spice mix, and taste later), stand for 5 mins
Add mince, couscous and raw snow peas to vegies, mix well.
Microwave for a few minutes until all hot.
Add the chopped cori, stir through and enjoy.

Core Chicken, Spinach and Ricotta Pasta

2008-11-18T20:23:00.006+10:30

Serves: 4

Difficulty: Easy

Ingredients:

1 onion, chopped
1 red capsicum, chopped
2 tsp olive oil
1 cup cold roast chicken, skin removed and chopped
4 cubes frozen spinach
1/2 cup frozen corn
1/2 cup frozen mint peas
1 cup frozen beans
10 large basil leaves, shredded
1/4 cup loosely packed parsley, shredded
2 tsp seeded mustard
1 x 250g tub Perfect Italiano Extra Light Ricotta
1/3 cup nonfat milk
200g dry pasta shells

Method:

Saute onion and capsicum in olive oil in a lage pan.
Add frozen vegies, and chicken and stir until warmed through.
Add rest of ingredients except pasta and stir through.
Meanwhile, cook pasta in pan of boiling water, drain, and add to the chicken ricotta mix.
Stir through and serve.

Optional - top with 1 tsp Parmesan cheese and 1 tsp almond flakes

Not on Core? The total of this recipe is 23 points (5.5 points per serve)

CORE Mango Frozen Yoghurt

2008-11-18T20:11:00.004+10:30

I made this last week when had a Core friend over and she licked the bowl (see bottom)

Serves: 2 large servings of around 1 cup

Difficulty: Easy

Ingredients:

2 ripe mangos, chopped - 1 in freezer, 1 in fridge
1 x 200g/175g tub mango (or vanilla) diet yoghurt, frozen

Note - you could try frozen mango and unfrozen yoghurt - all depends on blender power

18 November - I tried 2/3 cup frozen berries and unfrozen yoghurt - yummy too, but a slightly gritty texture

Method:

Take frozen bits out of freezer and leave on bench for about 10-20 mins to soften.
In blender, blend unfrozen mango with frozen mango, then with frozen yoghurt.
You may need to add a few TB of fluid to get it moving, depending on power of your blender.
The object is to end up with a semi solid liquid like soft gelato

The crowning touch
Not Core, but totally lifts this into *extraordinary* for only half a point

Top with 1 tsp of flaked almonds and 1 tsp of Tia Maria or Grand Marnier (coffee or orange liquer) and a sprinkle with teeny pinch of cocoa or drinking chocolate (for colour)

This easy dessert gets Dr Lisa's stamp of approval!

Not on Core? The total of this recipe is approx 4.5 points (without toppings)

CORE Frappes

2008-11-10T20:34:00.013+10:30

What's a Frappe?

It's a fancy word for grown up slushies :)

Below are a few of my favourite Frappe recipes - all are Core and for the Pointers, they max out at 1 to 1.5pts for the non-booze ones

Email me your favourite Frappe on dazeydee@adam.com.au and I'll add it

Serves: recipes serve 1-2

Difficulty: Very Easy

Method: add ingredients and blend until you can't hear ice rattling around.

COFFEE FRAPPE (base for other flavours)

2/3 cup Tone milk (or other nonfat milk)
6-8 ice cubes
1 - 1.5 tsp instant coffee
sweetener to taste
sprinkle of mixed spice or cinnamon (1/4-1/2tsp)
1 tsp vanilla essense

They came out so thick we couldn't suck through straws and ate with long spoons

MOCHA FRAPPE

add 1 tsp cocoa to Coffee recipe

CHOCOLATE FRAPPE

use 1-2 tsp cocoa instead of coffee

CHOCOLATE MINT FRAPPE

use 1-2 tsp cocoa instead of coffee
add about 6 mint leaves

VANILLA FRAPPE

2-3tsp vanilla essence instead of coffee
use nutmeg instead of other spices

COFFEE AND BANANA FRAPPE

add a banana (or a frozen banana) to the coffee recipe

MANGO FRAPPE

1 ripe mango (or tinned in juice, drained)
ice
you may need a dribble of water or juice to get the right consistency

APRICOT FRAPPE

6 pieces of tinned apricot in juice, drained
ice
you may need a dribble of water or juice to get the right consistency

SMOOTHIES

omit coffee and add bananas, berries etc
optional - add part yoghurt, part milk

ZERO POINT SLUSHIES

ice
1/3 cup diet cordial
1/3 cup water

ZERO POINT FIZZY MOCKTAIL SLUSHIES

ice
1/3 cup diet cordial
1/3 cup diet lemonade of other flavour

Blend ice and cordial, pour into glass and top with fizzy

MANGO DREAM FIZZY MOCKTAIL

ice
1 ripe mango (or tinned in juice, drained)
1/3 cup diet lemonade

Blend ice and mango, pour into glass and top with fizzy. A little mint is lovely in this too.

BOOZE FRAPPES

More Points in these ones :)

TIPSY FRUIT FRAPPES #1

ice
1 ripe mango (or tinned in juice, drained), or 6 pieces tinned apricots
sparkling white wine

Blend ice and mango, pour into glass and top with fizzy. A little mint is lovely in this too.

TIPSY FRUIT FRAPPES #2

ice
1 ripe mango (or tinned in juice, drained), or 6 pieces tinned apricots
1 nip vodka
1/3 cup diet lemonade (or try berry fizz)

Blend ice, vodka and mango, pour into glass and top with fizzy. A little mint is lovely in this too.

COFFEE FRAPPE COCKTAIL

2/3 cup Tone milk (or other nonfat milk)
6-8 ice cubes
1 - 1.5 tsp instant coffee
sweetener to taste
sprinkle of mixed spice or cinnamon (1/4-1/2tsp)
1 tsp vanilla essense
1 nip of vodka or clear chocolate/coffee liquer (the creamy ones like Baileys are more Points)

FIZZY COFFEE COCKTAIL (Black or White Russian)

6-8 ice cubes
1 nip of coffee liquer (not cream based)
sweetener to taste
sprinkle of mixed spice or cinnamon (1/4-1/2tsp)
1 tsp vanilla essense
1/3 cup diet lemonade or diet cola

Blend all except diet soda, pour into glass and top with fizzy.

Core Breakfast Wrap

2008-11-07T10:49:00.006+10:30

This is a throw together meals so quantities are not so important

Serves: 1

Difficulty: Easy

Ingredients:

1/2 onion chopped
small amount of chopped bacon
1+ cup frozen mixed vegies (the chopped small kind)
1 egg
cottage cheese, a couple of TB
1 slice rye mountain bread
some spices - I used dried basil

Optional - mushroom, capsicum, asparagus can be added to the bacon and onion at start.

Almost any vegies can be used as long as it's dry (ie tomato, zucchini not so good)

Method:
In a nonstick pan sprayed with a little oil, fry bacon and onion until bacon starts to brown.
Throw in mixed vegies and a few TB of water and stir fry until warmed through
Stir through your spices and cottage, stir for a minute or so.
Crack egg directly into pan and stir quickly until egg is set (about a minute)
Spoon onto 2/3 of the wrap to about 1cm thick.
Roll wrap from the covered end towards the empty end
Serve straight away.

Not on Core? This recipe is approx 3pts if using "free" vegies. A little more if there are peas or corn in the mix.

Core Bruschetta aka Tomato and Basil on Toast (V)

2008-11-04T22:12:00.010+10:30

Suitable for Vegan Vegetarians
Serves: 1 for meal, 2 for entree

Difficulty: Very Easy

Ingredients:

2 slices of grainy bread (I used Cape Seed)
2 - 3 ripe but firm tomatoes (I use Romas or cherry), diced
2-4 fresh basil leaves, finely cut (try scissors)
1 1/2 tsp olive oil
1 clove garlic, unpeeled and cut in half
pepper and salt

Optional extras: finely chopped olives, capsicum, spring onions, garlic. Canned/frozen corn.

Method:

In a non-metallic dowl, mix together all except bread and garlic.
Rub the cut garlic over one side of the bread.
Grill or bake until lightly brown.
Pile the tomato mix on the bread at least 1 cm thick and serve immediately.

Not on Core? 2 points per slice - bread 1.5pts, oil 0.5pts

Core Spiced Pears with Berries (+1.5pts)

2008-11-02T19:02:00.006+10:30

Pictured served on Steel Cut Oats

This recipe is so simple and so tasty as a desert or breakfast.

It has 1 1/2 TB of sugar (1.5 pt) in the whole recipe, so nonCore Points are minimal per serve.

Serves: 4-6

Difficulty: Very Easy

Ingredients:

1/2 a 1kg jar of Pears in Cranberry Juice (Goulburn Valley), drained
1/2 - 1 cup frozen berries
* 1 1/2 TB sugar (1.5 pts)
mixed spice
ground black pepper (yes I am serious), about 1/4 tsp

The sugar coats the fruit while it cooks, like a glaze. I do not recommend swapping for Splenda. Sugar is only 1.5 pts to share between 4-6 serves.

Method:
Arrange the pears in the bottom of a small casserole
Top with the berries (no need to defrost)
Sprinkle with the mixed spice, sugar and pepper
Cook covered with foil for 25 mins at 180*C.

Serve with a spoonful of the richly coloured juices

Core Chicken/Turkey Potato Casserole

2008-10-30T18:35:00.011+10:30

I made this with turkey fillets, but chicken thigh fillets would be lovely too. Chicken breasts may dry out too much

Serves: 4-6

Cooking Time: 60-75 minutes

Difficulty: Easy

Ingredients:

750 g chicken thigh fillets of turkey fillets, diced to approx 2cm
750 g potatoes, diced to approx 2cm (skin on if you can)
handful fresh parsley (or thyme), coarsley chopped
8 cloves garlic, unpeeled
150 ml nonfat milk
150 ml water
3 tsp seeded mustard
2 tsp french onion soup mix (or a onion, chopped)

Method:
Arrange the potatoes in the bottom of a large baking dish.
Scatter garlic and parsley (onion if using)
Put chicken/turkey on top
In a jug, mix the water, milk, mustard and french onion soup.
Boil the fluids in the microwave (around 90 secs) and pour into the baking dish.
Bake at 180*C covered for 40 minutes.
Uncover and bake a further 20-30 minutes or until liquid has evaporated and chicken and potatoes are tender and crisp.
Serve with steamed vegies

Not on Core? The total for this recipe is 22 points

CORE Spicy Lentil Hotpot (V)

2008-10-28T20:24:00.005+10:30

Suitable for Vegan Vegetarians

Serves: 4-6

Difficulty: Easy

Ingredients:

1 onion, diced
2 cloves garlic crushed
1 tsp ground cumin
1 tsp ground coriander
1 tsp turmeric
1 tsp garam masala
1/2 tsp of chili powder
2 teaspoons vegetable stock powder
2 ½ cups water
400g potato peeled and diced
200g pumpkin peeled and diced
250g sweet potato
1 cup frozen beans
½ cup frozen corn
2 frozen spinach cubes
1 capsicum, diced
3/4 cup red lentils
400g tin diced tomatoes
1 cup bean sprouts

Method:

In a large saucepan, saute onion and garlic in spray oil until soft.
Add spices and cook for 1 minute.
Add stock powder and water, bring to the boil.
Add rest of ingredients except frozen vegies and bean sprouts, cover, and simmer for 30-35 minutes until potato and lentils are soft.
Add the frozen vegies and simmer for 5 mins.
Take off heat and stir the bean sprouts through before serving to give a nice crunch.

Not on Core? The total of this recipe is 13 points

CORE Savoury Grain-otto with Bacon and Lentils

2008-10-15T19:02:00.013+10:30

Yummy risotto style grain dish is full of protein and fibre.
Great for mains, side dish or a yummy breakfast.

Vegetarians who eat dairy, just leave out the bacon

Serves: 6

Difficulty: Easy

Ingredients:

100g (4 sl) lean shortcut bacon, sliced
1/2 onion, diced
1 cup steel cut oats
1/2 cup soy grits
(soybeans which have been toasted and cracked into coarse pieces) rather than fine
1/2 cup pearl barley
1/2 cup dried red lentils
2 cups frozen or diced vegies (1 used 1 cup each of frozen corn and mint peas)
200g cottage cheese
your favourite herbs (I used 1 tsp each cracked pepper, cummin and paprika and 2TB dried basil)

Method:
Heat a nonstick pan without oil.
Add bacon and onion and cook on medium for a couple of minutes.
Add oats, soy grits and pearl barley and stir for a few minutes
Add 2 1/2 cups water and 2 tsp dry vegetable stock and cook on medium-low for about 10 minutes, until most the fluid has absorbed.
Add lentils and another 1/2 cup water and cook for about 15 minutes.
Like risotto, if it starts to stick you add a little water. I used 4 cups of water total and at this point it had a consistency like risotto or porridge - wet enough to hold it together without being sloppy
Add the vegies, cottage cheese and your favourite herbs
Cook on low until the vegies are cooked and cottage cheese melts (you can't see white lumps)
Serve and enjoy

CORE Slow Cooker 4 Grain Porridge

2008-10-15T18:59:00.004+10:30

Serves: 6-8

Difficulty: Easy

Ingredients:

1/2 cup long grain brown rice
1/2 cup steel cut oats
1/2 cup burghul
1/2 cup pearl barley
1 400g tin apricot halves in juice (I didn't drain)
4 cups water
1 cup Tone milk
a dash of vanilla essence (about 3 tsp)
1 tsp mixed spice

Method:

Spray inside slow cooker bowl with cooking spray.
Throw all in on low at 9.30 pm, off at 7:00 am.

It came out really thick and "creamy". I added about 1/4 cup of milk on top of my serve and some Splenda as I like porridge slightly sloppy rather than like glue LOL

You could use other grains, but keep the proportions the same. I suggest using whole grains or steel cut grains, rather than the rolled type or it might all go to a mushy paste.

If leaving out the fruit, add another cup of fluid (proportion is 1 cup grain to 3 cup fluid, I figured the tinned fruit made up 1 cup).

BTW - the juice from the canned fruit is not technically Core, but was only 1/2 cup juice in the can, or 1 pt between 6-8 serves...

CORE Ham Minestrone Soup in 10 minutes

2008-10-08T19:07:00.005+10:30

A quick, easy, cheap and filling soup.

Serves: 6-12 (makes about 5 litres, but can be scales down easily)

Difficulty: Easy

Ingredients:

vegetable stock cubes/powder
1/2 pack french onion soup mix
1 cup small sized pasta
1kg bag frozen mixed vegies
a couple of cubes of frozen spinach
handful of chopped smokey bacon/ham
crushed garlic
1-2 tins diced tomatoes
Italian herbs mix

Method:

Boil a large pot of water, add everything
Cook on medium with lid on until pasta is tender (about 10 mins).
Season with some Italian herbs mix and pepper.

Not on Core? With 200g ham off the bone and 100g pasta, the whole pot is approx 10-12 points, depending on how much peas and corn are in the mixed vegies.

CORE Thai Turkey StirFry (or Pork or Chicken)

2008-09-26T18:36:00.009+09:30

I used diced turkey fillet for this and it was lovely and moist. You could also use diced chicken thigh (breast may be too dry) or pork fillets.

Serves: 2

Difficulty: Easy

Ingredients:

The stir fry:

400g turkey fillet, cubed to 2cm (or chicken thigh or pork fillet)
1 onion, sliced
1 small red capsicum, sliced
1 1/2 cups green beans (frozen is fine)
lemon wedges

Thai Marinade:

1 tsp mint
1 tsp lemongrass (or juice of 1 lemon)
1 tsp chilli paste
2 tsp coriander

The "nest" - choose 2 of the below in contrasting colours:

bean sprouts
baby spinach
grated carrot
shredded lettuce

Method:

Mix the herbs in a non-metallic bowl and add a few tsp of water to make a thinish paste (I use commercial tubes of wet crushed herbs. If using fresh, the quantity given is once pulverized - you could throw it all in the food processor).
Add the turkey to the herbsand stir in. Cover and marinate for 20 minutes.
Spray a nonstick frypan or wok with oil and heat to medium-hot.
Add the capsicum and onions and a few TB of water and cook for a few minutes.
Add the turkey and a few more TB of water. Water helps to steam fry food and reduces oil needed.
Cook turkey for about 5 minutes, then add beans (I added still frozen)
Stir fry for a few minutes until beans are done.
Meanwhile, prepare the nest on the plates/bowls by adding a layer or ring of nest vegetable 1 (I used 2/3 cup bean spouts per serve)
Add nest vegetable 2 leaving about a 2 cm ring showing vegetable 1 (I used a generous handful of baby spinach)
Serve the stirfry on the center of the nest with a wedge of lemon (the lemon is the "sauce" and dressing all in one)

Not on Core? The only points here are for the meat - 4 points for 200g of turkey, chicken thigh or lean pork fillets.

CORE Savoury Beef & Veg Crepes

2008-09-22T20:19:00.006+09:30

Pictured with optional light mozarella topping (+1 pt)

Serves: 14-ish crepes depending on size (I ate 4)

Difficulty: Easy

Ingredients:

Basic crepe recipe cooked as per recipe
200g premium mince fried with half an onion (aka savoury mince mix)
1 cup vegies chopped small (I used frozen mixed veg)
1 cup corn kernels
1 cube frozen spinach
1/2 cup plain tomato pasta sauce (like Sugo Bello)
Italian herbs mix
1 Spring onion

Method:
Microwave the mixed vegies, spinach and corn.
Add the beef mince, tomato sauce, spring onion and herbs and mix. Allow to cool as hot filling and fingers don't mix.
Spoon 2-3 heaped teaspoons of the beef mince in a line down the center of the crepe, roll up and place on serving plate, 4 or 5 to a serve.

Optional - sprinkle with 20g shaved light mozzarella (+1 pt) and 1-2 TB of the tomato sauce.

Microwave for 1:30 - 2:00 minutes and serve

Not on Core? The total of the beef mix is approx 8 points + the total of the crepes 9 = 17 points to make 14 crepes (2.5pts for 2)

CORE Basic Crepes

2008-09-22T19:58:00.008+09:30

Recipe is suitable for sweet or savoury crepes

This recipe keeps nicely in the fridge, cooked or in batter form.
Cover tightly with plastic wrap so it doesn't absorb other fridge flavours

Serving suggestion - a platter of sliced fruits and vanilla yoghurt (cream for non-watchers), build your own style for desert of breakfast.

Note - these cook very quickly and need all your attention for 10-15 minutes. Keep the kiddies occupied somehow :)

Makes: 14 crepes the size of bread and butter plates

Difficulty: Easy

Ingredients:

2 eggs
200ml nonfat milk
1/2 cup cornflour (80g or 6 TB)
oil spray

You'll also need paper towel

Method:
Whisk eggs, milk, then add flour and whisk a little more.
Heat a small non-stick skillet (I used a 18cm) until very hot. A heavy based skillet is best.
Spray skillet lightly with oil.
Pour 20-30ml of the batter into the pan (I measured 30 ml in a medicine glass) and QUICKLY swirl the pan. The batter will cook in about 20 seconds, so be quick!
When the batter no longer looks shiny, flip and cook other side for about 20 secs.
Get a plate and put one sheet of paper towel on it.
Flip the crepe onto the plate.
Repeat, stacking the crepes with a sheet between each one (stops them getting soggy and sticking together.

To serve, put a few teaspoons of cold filling and roll up (or fold up). For hot crepes, microwave for about 20-30 secs each.

Not on Core? The total of this recipe is 9 points (2 pts for 3 crepes)

Note - the acceptability of using of corn flour in "Core" cooking is debatable, as not all brands corn flours are Core. If in doubt, the amount used is 4 points, divvy up.

CORE Steel Cut Oats Porridge

2008-09-21T18:34:00.015+09:30

I have recently been exposed to steel cut oats and they are fabulous!

What are Steel cut oats?

Steel cut oats are whole grain groats (the inner portion of the oat kernel) which have been cut into only two or three pieces. Also known as Scotch or Irish oats. They look like a chopped up rice grain.

Rolled oats have usually been steamed, rolled and toasted (sometimes more than once), so steel cut is significantly less processed than traditiional rolled oats or quick oats.

Steel cut oats are different in texture and taste from rolled oats. They are a little chewier, have a nutty flavour and need to be cooked longer (like brown rice compared to white). They also take longer to digest and keep you full a lot longer! When I eat Steel cut, no snacks necessary between meals.

Generally not in supermarkets, but cheap from health food shops ($3-ish for 500g) or loose in bulk from grain/organics type places.

This recipe reheats well. I make a batch and put in 4 tubs.
I put 1/4 cup milk on the cold oats and microwave for 2-3 mins.

Serves: 4

Difficulty: Easy
Time: about 30 minutes

Ingredients:

1 cup steel cut oats (200g)
1 TB olive oil (oil is optional, dry toasting works well in non-stick pans)
1 tsp mixed spice or cinnamon
1 cup nonfat milk
3 cups water

Method:
Warm a large non-stick pan with 1 TB olive oil.
Note, if you have a good non-stick pan you can dry toast without the oil (ie a pan which is black inside - eg Circulon, or any of the new post-Teflon breeds)
Add 1 cup steel cut oats and toast for a few minutes (go by smell and colour).
I like to add 1 tsp of mixed spice or cinnamon when toasting.
Then turn down to lowest heat, add 3 cups boiling water, cover and simmer for 20 mins WITHOUT STIRRING (hence the nonstick).
Stir, add 1 cup milk and simmer for another 5-10 mins.
Serve with a splash of nonfat milk and your favourite toppings.

Click here for lots of flavouring ideas

NB - if in a hurry, don't toast, but flavour is greatly improved by this
Not on Core? The total for this recipe is approx 15 points (4 points for serve)

CORE Caramel Couscous Upside-down Cake

2008-09-16T20:41:00.012+09:30

I suggest using a short round silicone cake tin.
Mine is 20cm wide and 3cm high and it filled it to the top - perfect.
It's a moist cake and using a high tin might break the cake when you turn it out.

Great for breakfast

Serves: 4+

Difficulty: Easy

Ingredients:

2/3 cup dry couscous
1/2 cup hot water
3/4 cup Cottees Diet Caramel Topping (1 pt)
400g tin of pineapple slices in juice, drained
1/3 cup frozen berries
1 egg
100g vanilla diet yoghurt (or natural low fat and 2 tsp vanilla)

Method:
Mix couscous, water and 1/2 cup of the topping in a microwave bowl.
Microwave on high for 4 minutes (5 mins for under 1000W).
Stir, add the remaining caramel and let cool (15 minutes or so)
Mix in the egg and yoghurt.
Spray a baking tin with oil.
Arrange the pineapple rings in the base, adding large frozen berries in the center of the rings and filling the gaps with little ones.
Pour the couscous mixture over the top and smooth off.
Bake at 180*C for 30-35 minutes until firm and pulling away from the edges.
Put a plate upside-down on top of the cake tin. Gently flip the plate and tin and remove tin.

Allow to cool for at least 10 minutes before cutting - it's a moist cake that is a litle fragile straight out the oven. You can always serve neat slices and warm in the microwave :)

Core + 1 pt for the recipe
If eaten at mealtimes, the cake is Core, but there is 1 pt, which rounds to "zero" if you have 4 serves

Not on Core? The total of this recipe is approx 8.5 points (2 for a quarter size serving)

CORE Potato, Cannellini Bean & Yoghurt Mash

2008-09-15T20:26:00.006+09:30

A delicious twist to mashed potato.
Great for serving under your meat with a salsa or sauce poured over top
(see picture of Beef & Couscous Patties next recipe down)

Serves: 6 (or 4 large servings)

Difficulty: Easy

Ingredients:

600 g potato, peeled and cubed
1 x 400 g can cannellini beans, rinsed well
2 tsp crushed garlic
150 g natural low fat yoghurt (2/3 cup)
1 1/2 tsp Italian herbs (or oregano)
2 tsp dried parsley flakes (or 1 tsp fresh)
1 x spring onion, chopped, green only
salt and pepper
3 tsp olive oil

Method:
Cook potato in boiling water for about 15 minutes.
Add cannellini beans and cook for 5 minutes.
Drain and mash just the potato and beans, then add rest and mash a little more.

Not on Core? The whole recipe is approx 13 points (2 pts a serve)

CORE Beef & Couscous Patties

2008-09-12T19:51:00.002+09:30

Moist and tasty beef patties with couscous, tomatoes and herbs

Serving suggestion: on a bed of mash with a dollop of salsa
Pictured with Potato, Cannellini Bean & Yoghurt Mash

Serves: 4 large muffins (the 1 cup "American" style)

Difficulty: Easy

Ingredients:

3/4 cup dry couscous
2 tsp powdered beef stock (or 2 cubes)
250 grams savoury mince mix (uncooked weight), or 250g premium mince, cooked with 1/4 onion and garlic and cooled
1/2 cup tomato paste
1/2 cup "creamed" style cottage cheese
1 spring onion
2 egg
2 tsp Italian herbs mix (or your favourite herbs/spices)

Method:
Add couscous, stock powder and 3/4 cup boiling water to a large mixing bowl.
Allow water to absorb and cool.
Add all ingredients and mix well.
Spray muffin pans with oil.
Divide mix between muffin trays
Bake in preheated oven at 180*C for 35-40 mins.

The easiest way to de-tray these is to run a knife or spatula around edge of pan. Invert a baking tray or chopping board on the top. Flip the whole arrangement and give a firm tap on the kitchen counter and they will pop out easily.

Not on Core? The total of this recipe is approx 21 points (5 pts per muffin/patty)

Recipe modified from Buttermint's couscous muffins

CORE Berry Couscous Muffins / Puddings

2008-09-12T18:59:00.014+09:30

Great for breakfast or dessert.
Hot or Cold
Particularly nice with vanilla diet yoghurt and strawberries

Recipe is 9 points - I made 9 muffins so that if I have for "snacks", 1 muffin is 1 pt.
Feel free to make 8 or 10, or whatever.

Makes: 9 small muffins (the 1/2 cup ones)

Difficulty: Easy

Ingredients:

1/2 cup dry couscous
1 egg
1 cup frozen berries
1 tsp mixed spice
1 1/2 TB Splenda
1 x 200 g diet yoghurt in strawberry or other berry flavour
2 tsp vanilla

Method:
Add couscous, and 1/2 cup boiling water to a large mixing bowl.
Allow water to absorb and cool.
Meanwhile, microwave the frozen berries for 2 minutes, then lightly mash with a fork. The object is to squish out some juice and break up the larger berries into smaller pieces, not to have puree!
Add all ingredients and mix well.
Spray muffin pans with oil.
Divide mix between muffin trays (they were about 3/4 full in 9 x 1/2 cup trays)
Bake in preheated oven at 180*C for 30-35 mins

Not on Core? The total of this recipe is approx 9 points (1 per muffin)

Recipe modified from Buttermint's couscous muffins

CORE Cubed Potato Bake

2008-09-10T21:27:00.007+09:30

Serves: 2

Difficulty: Easy

Ingredients:

300 g potato, peeled diced into 1cm cubes
potato sprinkle seasoning
oil spray

Optional - diced bacon

Method:
Steam potato for about 8 mins (it should be very slightly underdone)
Add half of the potato into 2 small ramekins.
Spray with oil and sprinkle with seasoning.
Put the other half in, spray and season again (if using bacon, add here).
Bake in a very hot oven until golden brown, darker around the edges.

Not on Core? 150 g of potato is approx 1.5 pts

CORE Beef Schnitzel

2008-09-10T20:20:00.005+09:30

Serves: however many, quantities listed are for 2.

Difficulty: Easy

Ingredients:

blade steak that has been tenderised by the butcher (150 - 200g each person)
2 TB corn flour (you won't use all of it)
2 tsp your favourite seasoning (I used 1 tsp of lemon pepper and 1 tsp Italian herbs)
olive oil

Method:
In a tough plastic bag (like those from the green grocer), add corn flour and seasoning, twist the top securely and give a little shake to mix up and check for holes.
Heat a large nonstick frypan with some olive oil until very hot.
Drop the first steak into the bag, twist off and shake the bag until the steak until evenly coated.
Add into sizzing pan and cook for a few minutes, turn ONCE and serve.

Not on Core? A 200g steak is approx 4 pts and tenderised is HUGE!

CORE "Smokey BBQ" Chicken Breast

2008-09-08T19:59:00.005+09:30

Slicing grilled chicken is a good way to control your serving of chicken breast when the fillets are enormous and shows the lovely coloring from the smoky BBQ seasoning.

Serves: 2

Difficulty: Easy

Ingredients:

2 medium chicken breasts (about 400g)
powdered "Smokey BBQ" seasoning

Method:
Put chicken on a plate and sprinkle seasoning over both sides. Allow to sit for at least 10 mins.
Heat a grill or frypan (I used a Foreman grill) very hot and cook chicken until done, turning only once (no need for a Foreman).
Slice and serve with a big plate of vegies.

Not on Core? A 200g chicken breast fillet is approx 4.5 points (raw weight)

The "enormous" serving pictured is 200g on a very large plate.

CORE Slow Cooker Lemon Roast Chicken

2008-09-07T20:35:00.005+09:30

A lovely moist roast chicken with subtle lemon flavour. It will fall off the bone.

Serves: 4+ (I used a 1.6 kg chicken and it served 6)

Difficulty: Easy

Ingredients:

2 large lemons (or 4 small)
a chicken (or chickens) of size to suit your family

Method:

Cut the bumps of the end of the lemons. Cut 1 or 2 thin slices off each end. This will leave you with lemon chunks about 4 cm thick. Cut these in half so you have 2 lemon rings each about 2 cm thick. Put 2 or 3 lumps in the bottom of the slow cooker bowl - we're using these as "legs" to prop up the chicken to dry roast it.
Insert a few of the lemon slices into the carcass, making sure you have 4 slices left.
The chicken will cook better if you close the legs/carcass "hole". You can do this by tying the legs together, or use the "Chicken Shop Crossed Legs" method - stretch one leg away from the body, with sharp knife cut a 1 cm slit in the loose skin, pop opposite "ankle" through, then the other.
Put chicken on props, lay a slice of lemon on each breast, one on the tummy, and half slice each on the leg/thigh.
Put chicken in slow cooker bowl.
Optional - If you have time, put lid on and fridge at least overnight. Take out of fridge an hour or 2 before putting onto heat.
Add a thin layer of boiling water to bottom of slow cooker bowl, about 1/3 -1/2 cup.
Cook on low heat for about 8 or 9 hours or high for about 4.
Serve.

Optional - if your other family members are skin eaters, you may wish to brown off in oven/grill as the chicken is pale.

CORE Guilt Free Guacamole Dip

2008-09-07T20:31:00.006+09:30

Is also lovely spread on sandwiches or as a hot/cold sauce to grilled beef, chicken or lamb.

Serves: About a cup

Difficulty: Easy

Ingredients:

1 x 340g tin asparagus in spring water, drained
1/3 jar of mild salsa
1 "clump" of coriander
1 spring onion
1 tsp garlic
cracked pepper
carrots or other crudities (raw vegies) as dippers

Method:
Whiz all until mixed. Peel a carrot or 2 and dive in.

Note: If you make the day before, it will seperate a little in fridge overnight. This is fine - it's 2 "wet" vegies :) Just stir it before serving

Not on Core? This recipe is ZERO points

CORE - The Perfect Omelette

2008-09-07T20:26:00.002+09:30

Serves: 1
Instructions are for 1 x 2 egg omelette in a bread and butter plate skillet. Double for a 4 egg omelette in a dinner plate sized pan.

Difficulty: Easy

Ingredients:

2 eggs
olive oil or spray

Method:
There are 2 keys to the perfect omelette:
(1) use a non stick pan
(2) for every egg you use a half egg shell of water - thank you year 9 Home Ec teacher! This works for any type or size of egg (I've done with duck eggs)

Spray pan with oil (or use paper towel).
Heat pan on high (eg 8/10 setting) until pan is very hot.
Add 2 eggs and 2 half eggshells of water to a bowl and whisk (or blender or shake) until very fluffy.
Pour into pan, gently rolling the pan to give good coverage (it should look like a weird cappacino).
Turn down to medium-low (eg 2/10) and cook without a lid until only the top 1mm or so isn't set (the fluff will still be there).
Sprinkle with salt/pepper/herbs and spread "filling" on half of the omellet (warm it a little if you are putting heaps in)
Cook a further couple of minutes until egg is set and doesn't look "wet"
With a big spatula (try 2 spatulas for large omelettes), fold in half and slide onto plate.
Serve immediately! Omelettes lose their fluffiness if they sit.

Filling suggestions:

grated low fat cheese (family friendly). You could also add bacon or ham
ricotta/cottage cheese, tomatoes (deseed), Italian herbs, bacon
asparagus, corn, capsicum and salsa
cooked mushrooms
mince, salsa, baked beans
ham, mushrooms, olives, tomato, pineapple, touch of grated cheese, Italian herbs (think like calzone - your favourite pizza flavour is great!)
left over roast chicken, and chopped vegies with cottage cheese
have a half serve of "left overs"? Many leftovers can be used in omelettes (ask, "would I put it in a toasted sandwich?")
MY FAVE - cottage cheese, smoked chicken breast, asparagus, corn, capsicum, spring onion, basil

If you put a decent filling in, you probably won't want toast with it.

Not on Core? The basic omelette is approx 3 points for 2 eggs, plus whatever you use as filling

CORE Perfect Rice, Every Time

2008-09-07T20:17:00.002+09:30

Serves: adaptable

Difficulty: Easy

Ingredients Ratio:

For every cup of rice, you need 2 cups of boiling water
ie 1/2 cup rice and 2 cup water, 2 cups rice and 4 cups water

Absorption Method:

Add rice and water to a pan, simmer with lid on, stirring occasionally until all water is absorbed.

If you have a pot which "sticks", use an extra 1/4 cup of water and stop when there is a thin layer of 1 or 2 mm of water at bottom and strain off.

White rice: 12 - 15 minutes
Brown rice: 25 - 30 minutes

You do not need to drain or rinse the rice if you are using straight away.

Microwave : use a large container with a steam venting lid to prevent making a mess of your microwave. If you don't have one, then a microwave jug with plate on top works well. Timing depends on microwave and quantity, but when the water is all absorbed, the rice is done.
Brown rice can be done in the microwave, but I think is better on the stove.

Left overs:

If you cook too much rice, tip into a strainer and wash with cold water.
(Why? It stops from continuing to cook in it's own heat and also stops it sticking together).
Drain and fridge/freeze in sealed container or tub.
To reheat, simply put in strainer and tip over a kettle of boiling water.
You can microwave cold rice, but I only recommend this when there is a sauce on top as it can stick together.

Flavoured rice:

Add stock cubes and/or strong herbs like garlic, parsley, coriander, rosemary to water.

I often add frozen vegies in the last 5 minutes to flavored rice for a quick side dish.

Hints

If you are cooking a stew or curry and it won't thicken, considering adding some rice and simmering for about 12 minutes. Add about a cup of rice (recipe for 4 or 6) and if it starts looking a little dry before the 12 minutes, add a dribble of water.
To make a hearty casserole, add up the liquids you've added and add slightly less than half the quantity of rice.
eg a can of tinned diced tomatoes and 2 cups of stock would be approx 3 or 3.5 cups, so add 1.25 to 1.5 cups white rice.
Rice takes close to an hour to cook in a lidded casserole. If your casserole is cooking for a lot longer to tenderise the meat, add rice about an hour before end.
Rice and slow cookers can equal mush. Add about 2 hours from end and don't stir it.

CORE Tuna and Zucchini Paella

2008-09-02T19:22:00.005+09:30

Picture coming - food doesn't photograph so well when it's hot ;)

Tuna, rice, lemon pepper and vegies.
Nice hot or cold as a salad.

Serves: 6

Difficulty: Easy

Ingredients:

1.5 cups basmati rice
3 tsp vegetable stock powder (or 3 cubes)
1 x 420 g chunk Tuna in Spring Water
1 tin diced tomatoes
2 or 3 zucchini, sliced in 0.5cm slices
1 large onion, sliced
2 tsp grated lemon zest
cracker pepper
4 tsp olive oil
3+ cups of frozen beans
1 cup corn kernels

Method:

Heat a large nonstick pan, add 2 tsp oil.
Sautee onion and zucchini until onion goes clear and zucchini skin is bright green.
If like me, you prefer al dente zucchini, remove onion and zucchini to a bowl, otherwise leave in pan.
Add last 2 tsp oil and dry rice, stir to coat.
Add 2 cups of water, stock powder/cube and the tin of tomatoes and simmer over low heat, stirring frequently. Add extra water as water absorbs (I used 2 3/4 cups water in total)
After about 20 minutes, add the tin of tuna (don't bother draining) and the frozen veg (still frozen).
Simmer for 5 minutes, add zucchini back.
Season with a good dose of cracked pepper and add the lemon zest.
Simmer for 5 mins and serve

Not on Core? The total points for this is approx 22 points (3.5 pts per serve)

CORE Roasted Asparagus

2008-08-30T18:50:00.003+09:30

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

2008-08-30T17:10:00.008+09:30

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

2008-08-30T15:59:00.002+09:30

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

2008-08-27T18:54:00.006+09:30

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

2008-08-27T18:44:00.004+09:30

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