Core Chicken Paella

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 Perfect Rice, Every Time

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

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 Stuffed Capsicums

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 Chicken, Pumpkin and Rocket Risotto

Serves: 4

Difficulty: Easy

Ingredients:

• 300 g chicken mince (or finely chopped fillets)
• 1 onion, chopped
• 1 clove garlic, crushed
• 1 1/2 cups basmati rice
• 1 cup pureed pumpkin (or thick pumpkin soup)
• 1/2 cup frozen corn
• 1/2 cup frozen peas (try mint)
• 4 chicken stock cubes
• 4 tsp olive oil
• 1 capsicum or chargrilled capsicums, sliced into strips
• 2-3 TB fresh chopped basil
• 1 cup rocket

Method:
Fry chicken, onion and garlic in large nonstick pot with 1tsp oil and put aside (if using raw capsicum, add at start).
Using same pan, turn down to medium, add the remaining oil and the dry rice.
Stir to coat with oil, and fry for about 3 or 4 minutes.
Add 1 1/2 cups of boiling water and stock and simmer for 10 minues until most water has absorbed.
Add pumpkin and cook for another 5-10 minutes, adding a splash more water if it looks a little dry.
Add frozen or grated vegies, beef mix, chargrilled capsicums and basil and cook for 5 minutes, stirring.
Again, add a little water if it starts to stick.
Turn off heat, stir through rocket and serve.

Optional - serve with 2 tsp sharp parmesan (0.5 pts)

CORE Risotto with Chargrilled Capsicums

Serves: 4

Difficulty: Easy

Ingredients:

• 250 g premium beef mince
• 1 onion, chopped
• 1 clove garlic, crushed
• 1 1/2 cups basmati rice
• 1 tin diced tomatoes
• 1/2 cup frozen corn
• 1/2 cup frozen peas (try mint)
• 1-2 cups frozen or grated vegies
• Italian herbs mix
• 4 beef stock cubes
• 4 tsp olive oil
• 2 TB tomato paste
• chargrilled capsicums, sliced into strips (about 1 1/2 capsicums)

Method:
Fry beef, onion and garlic in large nonstick pot with 1tsp oil and put aside.
Using same pan, turn down to medium, add the remaining oil and the dry rice.
Stir to coat with oil, and fry for about 3 or 4 minutes.
Add 2 cups of water and beef stock and simmer for 10 minues until most water has absorbed.
Add tomatoes and tomato paste and cook for another 5-10 minutes, adding a splash more water if it looks a little dry.
Add frozen or grated vegies, beef mix, capsicums and a good sprinkle of italian herbs mix and cook for 5 minutes, stirring.
Again, add a little water if it starts to stick.

Not on Core? The total for this recipe is approx 26 points

CORE Lamb Biryani

A fragrant Indian dish with tender chunks of lamb

Serves: 4

Difficulty: Easy

Ingredients:

• 400g lamb fillet, diced
• 2 tsp cumin
• 1/2 tsp tumeric
• 2 tsp garam masala
• 3 tsp mild curry powder
• 2 tsp ginger, crushed or grated
• 2 tsp garlic, crushed or grated
• chicken stock - 2 tsp / 2 cubes - whatever your brand says to use with 2 cups water
• 1 onion, chopped
• 1 cups arborio rice
• 1 tin diced tomatoes
• vegies - 4 cups point free vegies
  (I used 1 1/2 cups cauliflower, 1 cups broccoli, 1 1/2 cups frozen beans)
• 1/2 cup frozen peas
• 1/2 cup frozen corn

Method:
In a large casserole dish with a lid, add lamb and all dry spices and dry stock powder. Mix well to coat lamb.
Add garlic, ginger, onion and 2 cups (0.5L) water.
Bake at 180*C covered for 1 hr.
Remove from oven, stir, add rice, vegies and tomatoes and stir again.
Bake at 180*C covered for 45 mins or until rice has absorbed all fluid.

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

CORE Fruit Salad Pudding

This dessert (or brekkie) separates into layers - a base of rice topped with fruit and custard.

Serves: 6

Difficulty: Easy

Ingredients:

• 1 cup arborio rice
• 820g can of fruit salad in juice
• 175-200g tub diet yoghurt (I used Yoplait ForMe apricot)
• artificial sweetner, equiv of 12tsp sugar
• 1 tsp mixed spice
• 3/4 cup nonfat milk
• 2 eggs
• 2 tsp vanilla essence

Method:
Drain juice from fruit into a large mixing bowl. Add egg and beat until fluffy.
Add rest apart from fruit and rice and beat.
Stir through fruit and rice and pour into a large casserole dish
Sprinkle with some more mixed spice and bake at 180*C for 60 minutes.
It's done when you wiggle the dish and it doesn't wiggle back.
Allow to sit for 5 mins before serving.

Not on Core? The total for this recipe is 18 points

CORE Hedgehogs (Meatballs)

Hedgehogs are beef meatballs with raw rice mixed in. As they cook, the rice absorbs fluids and puff up so they look like hedgehogs :)

These are great for kids and parties (For finger food - drain off the tomato soup and cook for a couple of minutes extra to "dry out")

Serves: 4

Difficulty: Easy

Ingredients:

• 1 carrot, grated
• 1 onion, grated (or 1tsp French Onion Soup powder)
• 1/2 cup uncooked rice
• 2 eggs
• 500g extra lean mince
• 1/4tsp nutmeg
• 1 can tomato soup
• 1 cup water

Optional - use a tin of crushed tomatoes, 1/4 can water and basil/Italian mixed herbs instead of the 1 can water. For kids, best to stick to the soup. For adults, a little chilli or Tobasco sauce in the sauce adds a zing!

Optional 2 - Add potato to the sauce for lovely Italian style potatoes in tomato. In picture is 1 can soup, 1 can crushed tomatoes, 1/4 can water, Italian herbs mix and a 100g potato each, cut in half.

Method:

Mix above ingredients excluding water & soup.
With wet hands, shape into golf ball sized balls and put in casserole dish.
Mix water & tomato soup together and pour over meatballs
Bake covered at 200*C for 1 hour to 1h 15m.

Serving hint - serve on a bed of garlic mashed potato, drizzled with the tomato sauce and lots of vegies.

Not on Core? The total for this recipe is 24 points (without potato), and it makes about 24 golf ball sized meatballs

CORE Kedgeree (Indian Rice and Fish)

What is kedgeree?

Kedgeree is a dish consisting of flaked fish (usually smoked haddock), boiled rice and eggs. It originated amongst the British colonials in India hence was introduced to the United Kingdom as a popular breakfast dish in Victorian times, part of the then fashionable Anglo-Indian cuisine. During that time, fish was often served for colonial breakfasts so that fish caught in the early morning could be eaten while it was still fresh. It is rarely eaten for breakfast now, but is still a popular dish.

Traditional kedgeree does not have vegies, but I have modified “tradition” to bulk out the recipe.

Great to use up that left over rice!

If you have left over kedgeree, it makes a great cold rice salad.

Serves: 1 (generous - for less generous, take 1/2 cups down to 1/3 cup)

Difficulty: Easy - One dish microwave dinner

Ingredients:

• ½ cup white/brown rice (or 1 ½ cups left over cooked rice)


• 1 x 95g can of Tuna in Spring Water (or 100g smoked white fish, flaked)


• 1 egg, boiled and chopped or scrambled


• ½ cup frozen corn (or tinned)


• ½ cup frozen beans


• ½ cup frozen peas


• Curry powder - 2tsp for mild, 3tsp medium, 4+ tsp if you like it hot


• ground pepper to taste

Optional
3TB natural skim yoghurt
1TB chopped coriander
1TB parsley chopped
spring onion

Method

Cook rice using absorbtion method in microwave (ie ½ cup dry rice to 1 cup water. Microwave uncovered until water absorbs.)
If using cooked rice, put in microwave dish and start here
Add frozen vegies and microwave for another 3 minutes until vegies are warm.
Drain tuna and add
Add chopped/scrambled egg
Add curry and optional herbs
Cook about 2 mins – COVERED - both egg and tuna can “explode” making a mess of your micro :)

Serve, with yoghurt or sliced tomato or cucumber if you wish

CORE Creamed Rice / Rice Pudding

Serves: 3 - 4 (depends on whether you add fruit or prefer a large serve)

Difficulty: Easy - Just make sure you stir it - makes a mess if boils over or catches on bottom.

Ingredients:

• 2/3 cup white rice
• 600ml nonfat milk
• 150ml water - if needed

Optional

• vanilla essense
• sweetener
• cinnamon/nutmeg
• stewed fruit (Core) or sultanas (not Core)

Method:

Add rice and milk to a nonstick saucepan.
Warm milk until it starts to bubble, then turn to lowest heat and let simmer, stirring regularly so it doesn't stick.
Optional - add sultanas here
Optional - add vanilla and sweetener while simmering.
The milk will absorb into the rice. If it looks dry and in danger of sticking and the rice is not yet tender, add a little water. It should be simmering for around 20-30mins.
Optional - If adding fruit, add in the last 5 minutes just to warm through. Stewed or canned apples, peaches, apricots and pears are great, so is 2 fruits.

This is great hot or cold and also makes a great breakfast when you are bored with cereal.

Non-dieters might like to top with brown sugar, maple/golden syrup, honey or jam
(WWers can do this too, but don't forget to add the points though)

Notes:

I've been told this works fine in the oven and has a golden skin
Bake at 165°C (325°F) for 1 hour or until rice is cooked, stirring occasionally.

I don't see why it wouldn't work in the microwave too - it's essentially just the "absorption method" with milk instead of water. Just use a tall container.

Also works well in slow cooker - allow about 4 hours

Not on Core? The total for this recipe is 10 points without fruit