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

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

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.

Almost CORE Apple, Yoghurt and Sultana Slice

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

Core Bacon Beans on Toast

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

CORE Slow Cooker Steel Cut Oats

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

CORE Filling Oat Pancake

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 Two Tone Vegetable Slice (LO)

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 Roast Vegetable Frittata (LO)

Suitable for Lacto Ovo Vegetarians

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

Serves: 6 - 8

Difficulty: Easy

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)

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 Breakfast Wrap

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)

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)

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 Savoury Grain-otto with Bacon and Lentils

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

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 Savoury Beef & Veg Crepes

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

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

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

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 Berry Couscous Muffins / Puddings

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 - The Perfect Omelette

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