Easy FREE Vegie Soup - Slow Cooker or Stove

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

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

Core Faux Fried Rice (Cauliflower)

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"

Core Steamed Salmon with Soy and Vegies

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 Quick Beef Keema Curry

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 Asian Noodle Soup - Vegetarian or Chicken

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 Moroccan Beef and CousCous

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 Ham Minestrone Soup in 10 minutes

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)

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 Quick Noodles - 10 mins - No preparation

This is a throw together meal using my favourites from the freezer.

No preparation. You can of course use fresh vegies etc.

Some of you girls know one of my lifesavers is cooking mince up with onion and garlic and freezing it in meal size portions. Another is frozen chopped onions and frozen bacon.

Serves: 2

Difficulty: Easy

Ingredients:

• 1 packet of "savoury mince" (or 200g premium mince cooked in garlic and onion)
• 50 g frozen bacon pieces
• 100g frozen onions (or chopped fresh)
• 80g rice noodles
• 1 egg
• chinese 5 spice mix
• soy sauce
• frozen veg
• 1 tsp crushed garlic
• 1 tsp crushed ginger

Method:
Soak rice noodles in boiling water while your big frypan/wok is getting hot.
Scramble one egg in a little olive oil and put aside.
Add a couple of tsp olive oil and fry onion for a few mins, then add bacon (I add while still frozen), garlic and ginger.
If it starts to stick, add a few TB of water
Meanwhile microwave frozen mince for 1 min to defrost, then add to pan.
Microwave frozen vegies until just defrosted. I used approx 1 cup beans, 1/2 c corn, 1/2 c mint peas.
Sprinkle the mince/onion/bacon mix with Chinese 5 spice mix (a good couple of tsp) and add a splash of soy and a splash of water.
Add vegies and stirfry for a few mins.
Drain noodles. I cut mine up a bit with scissors. Add to pan, add scrambled egg mix, cook a min or 2 and serve (optional - drizzle of soy)

Not on Core? The total of this recipe is 13.5 pts, plus points for corn or peas if used

CORE Chicken Stirfry w Orange & Cori

The nest of lettuce and carrot is very filling and crunchy and a nice textural change to the noodles with the orange and coriander flavour

Serves: 6 in nest, 4 without

Difficulty: Easy

Ingredients:

• 400g chicken breast, sliced thin
• 1 large onion, sliced
• 3 cloves garlic
• 3 small oranges, peeled and segmented
• 1/2 cup coriander, chopped
• 150g rice vermicelli noodles
• 1/3 cup soy sauce
• 1 TB olive oil
• 4 cups stir fry vegetables (I used broccoli, cauliflower, capsicum, brussell sprouts and 1/2 cup frozen corn)
• 3 spring onions, chopped
• Optional - 1 tsp chilli flakes
• lettuce shredded, about 2 cups (for nest)
• carrot, grated, about 1 1/2 cups (for nest)

Method:
Add oil to wok and heat.
Stirfry chicken, onion, garlic and oranges until chicken is cooked.
Add vegies, soy sauce and herbs and stir fry for 5 minutes.
Meanwhile put the noodles into a bowl and cover with boiling water for 5 mins, then drain.
Line a bowl with shredded lettuce like a nest, then line with the carrot (this half fills the bowl so you have a much smaller serve of stirfry)
Add the noodles to the strifry and warm through (add chilli if using - is very mild).
Serve stir fry in lettuce and carrot nest.

Not on Core? The total points for this recipe is 23
(with 1/2 cup corn and free point vegies)

CORE Toasted Ham and Cheese Wrap

Serves: 1

Difficulty: Easy

Ingredients:

• 1 rye mountain bread
• 30 g shaved ham
• 1/4 cup corn kernels
• 5 asparagus spears (or 15 asparagus tips), dried on paper towel
• 3 TB low fat cottage cheese
• 1/2 tomato, chopped
• 4 basil leaves
• 1/2 spring onion, chopped
• 4 olives, sliced, dried on paper towel
• capsicum strips
• Italian herbs mix, sprinkle

Method:
Lay mountain bread out flat.
Arrange all in layers through the middle third of the wrap, finishing with the ham.
Gently roll up and place on a baking tray so the bottom is 2 layers of wrap, then the ham. This stops it going soggy. (Yes, ham is pictured on top and yes it was a tad soggy).
Bake at 180*C for 10-15 minutes until crispy.

CORE Laksa Soup (Thai)

Serves: 3-4 as lunch (4-6 as starter course)

Difficulty: Easy

Ingredients:

• 1 cup left over vegies or frozen vegies
• 1/2 cup corn kernels
• 1 tsp coconut essence
• 1/4 cup skim milk powder
• 75 g rice stick noodles (vermicelli)
• 100-150 g left over chicken (or beef), or 1 small grilled chicken breast, chopped
• 4 cups of chicken stock (or beef if using beef)
• handful of beansprouts (if you have them)
• 1-2 tsp dry Thai herb mix (I use crushed herbs from fridge section of f+v - 1 tsp basil, 1 tsp coriander and 1/4 tsp lemongrass)

Method:

Bring stock to boil. Add noodles and vegies, cook 2-3 mins, add chicken and herbs. Turn off heat and stir through the coconut essence, skim milk powder and bean sprouts (if using)

Optional - serve with a little chilli

Not on Core? The total for the recipe is 7.5 pts
(assuming 150g roast chicken breast no skin, Trident rice stick noodles and all veg except corn is point free)

Almost CORE Cheesy Pepper Chicken CousCous

A tasty meal ready in 5 minutes!

NB - this recipe uses a small amount of low fat Cheddar cheese, which is not Core (1.5 pts)

Serves: 1

Difficulty: Easy - ready in 5 minutes

Ingredients:

• 125 g chopped Smoked chicken breast fillet (or strongly smoked lean ham/bacon)
• 2/3 cup skim milk
• 1/3 cup water
• 1/3 cup dry couscous
• NOT CORE * 20g grated low fat cheddar (eg Coon Light and Tasty 1.5pts)
• 1 1/2 cups of left over vegies or frozen vegies (I used frozen spinach and mixed veg)
• 1 spring onion
• ground pepper (coarse)

Method:
In a nonstick pan, warm the milk and milk, add vegies and simmer for 2 minutes before adding the chicken/ham. Simmer another minute, then add the couscous and as much pepper as you can take. After 2-3 minutes, the couscous should have absorbed the milk. Turn stove off and stur though the cheese and spring onion.

On Core? This is 1.5 pts for the cheese

CORE Asian Noodle "Nest" / Salad

A fantastic "twist" to the Asian lettuce cups. The nest of lettuce and carrot is very filling and crunchy and a nice textural change to the noodles with the lime - soy flavour

Serves: 4 - 6

Difficulty: Easy

Ingredients:

• 500g slimmers beef mince (or pork or chicken mince)
• 2tsp olive oil
• 1 onion
• 2 tsp crushed garlic
• 1.5 tsp ginger
• 2 TB soy sauce
• 2 tb lime / lemon juice
• 1 small iceberg lettuce, shredded
• 4 medium carrots, peeled and grated
• 150g rice stick noodles
• 1 cup frozen corn kernels
• 1 cup frozen peas (try mint peas)
• 2 cup frozen beans
• 2 cup broccoli (or cauliflower), cut into very small pieces like grated
• 2-3 tsp Chinese five spice
• 2-4 TB of chopped coriander (I buy tubes of crushed cori from the fridge in f+v section)

Vegie options - add any "normal" stir fry vegies in as long as diced fine - bok choy, cabbage, capsicum, spinach, bean sprouts etc. If no fresh vegies, increase the frozen vegies.

Salad options - any watery crunchy vegies can be added. Pictured is baby spinach leaves, iceberg lettuce and carrot. You could try rocket etc too.

Method:

In a large non-stick pan, heat oil, add mince, onion, garlic, ginger and fry until meat is browned (if white meat, until cooked.)
In a bowl, cover the rice noodles with boiling water for 5 mins, then rinse in cold water
Add soy and lime juice to the pan, the frozen vegies and cauliflower, and herbs and strifry until vegies soften.
Cut noodles into 5cm lengths and add to pan and stir for a few minutes until noodles warmed through.

To serve:

Arange a nest of lettuce in a wide bowl (like a pasta bowl) and line nest with carrot. Drizzle with a little extra lime juice if desired
Serve the noodle mixture into the center of the nest and drizzle with a little more soy if desired.

Not on Core? The total Points for this recipe is 21

CORE Scrambled Eggs with Vegies

Serves: 1

Difficulty: Very Easy

Ingredients:

• 2 eggs
• 40 g bacon diced
• 1/4 onion diced
• 1 1/2 cup frozen vegetables (Also vegie left overs are good for this)
• herbs - dried mixed herbs, Italian herbs or fresh basil or parsley
• 1/2 capsicum (optional)
• Oil spray

Method:

Heat a reasonable size non stick frypan coated with cooking spray (I usually use frozen bacon and frozen onion, so use 3 TB water instead)
Cook bacon, onion and capsicum.
Add frozen vegies and a few TB of water to steam them (or left over veg, no water).
When vegies are cooked, add herbs and salt pepper.
Crack eggs directly into pan and stir quickly.
Cook until egg is set and serve in a bowl.
I usually find this is filling enough without using bread.

Optional - top with cottage cheese or salsa (Core) or a small amount of *low fat cheddar or *parmesan (*Points)

Not on Core? This recipe is 3.5 points (using "free vegies")
If using peas, corn or cheese, you'll need to add those points

CORE Tuna Cottage / Shepherds Pie

Serves: 1

Difficulty: Easy

Ingredients:

• 2 cups frozen vegetables (the Steamfresh sachets with broccoli are great)
• small tin tuna in springwater
• 1/4 cup salsa or tinned diced cooked tomatoes
• 100 g potato
• sprinkle dry mixed italian herbs, or fresh basil
• pepper

Method:

Peel and cook potato. Mash with fork without butter.
Add frozen vegies to a 3 cup microwave safe bowl and cook 2-3 mins.
Drain tuna and add to top of vegies. Pour over tomato/salsa and add herbs. I do not stir so there is a layer thing happening.
Top with mashed potato and micowave for another 3 minutes.
Allow to sit before eating - it gets hot

Optional - add 20g grated *low fat cheddar and grill until golden (*Points)