Core Slow Cooker Chicken Green Curry

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 Mexican Turkey

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 Sri Lankan Fish Curry (hot)

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 Spicy Lentil Hotpot (V)

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 Mexican Beef & Bean Pies

A lovely alternative to Tacos or burritos. They look good enough for company, are very tasty and 100% Core using Rye Mountain bread.
I've also included instructions for family friendly versions using tortillas and tasty cheese.

Serves: 6+ people, 12 pies (suggest serve 2 for adults, 1 for children)

Difficulty: Easy

Ingredients:

• 500g premium beef mince (or savoury mince from freezer)
• 2 onions, sliced
• 2 cloves garlic, crushed
• 2 tsp olive oil
• 2 tins 4 bean mix, or 1 of kidney beans and 1 of bean mix
• 2 tin crushed tomatoes
• 4 tsp cumin
• 2 tsp paprika
• 20 - 30 drops Tabasco (30 was quite mild - we poured hot chili sauce over the top for some "kick")
• 1 cup frozen corn
• Rye Mountain bread to keep Core (Corn Tortillas for the family) - 1 or 2 each person
• shredded lettuce, about 2 cups
• 3 tomatoes, cut into wedges
• cottage cheese for Core (grated tasty cheese for the family)
• Optional - grated carrot

Method:
In a large pan, heat the oil and fry mince, onions and garlic until brown.
Add beans, tomatoes, spices, corn and 1 can worth of water. Add 10 drops of Tabasco sauce to start. Simmer for 10-15 mins until most fluid is absorbed. Test "heat" and add more Tabasco if needed.
Meanwhile, preheat oven to 180*C
Drape mountain bread or tortillas inside cup oven proof bowls. I used pasta/noodle bowls.
Bake for 10 mins until golden (15 for tortillas).
Put the shells onto plates, line with shredded lettuce and carrot.
Spoon beef and bean mix in middle, top with cheese and tomato.
Optional - if you like it hot, drizzle hot chilli sauce over the top

Not on Core? Each pie is approx 3.5 points

Baking the shells

CORE Chilli Carne Soup

Serves: 8 as starter course, 4-6 as mains

This bulks out well with vegies if you need it to stretch out. Fresh, frozen or leftover vegies, throw them in...

Difficulty: Easy

Ingredients:

• 250g premium mince
• 1 garlic clove, chopped/grated/pressed
• 1 onion, chopped fine
• 6 cup beef stock
• small sweet potato, peeled and cut into 1cm cubes (approx 300g)
• 1 x 400g mixed beans or kidney beans, rinsed
• 1 x 400g tin crushes/diced tomatoes
• 2 cubes frozen spinach (100g)
• 1 1/2 tsp cumin
• 1 tsp paprika
• 1/2 tsp cayenne pepper *
• 1 cup frozen beans
• 1 cup frozen corn kernels (or tin)

*Go easy with cayenne pepper, it's powerful stuff! You can always add more, but you can't take any out! At 1/2 tsp, it is quite mild, so try this first.
I use 1 1/2 tsp cayenne as I like a bit of spice

Method:
Brown beef, onions and garlic in 3 TB of water.
Add tomatoes, tinned beans, frozen spinach, stock and sweet potato and simmer for 20 minutes.
Add rest of ingredients and simmer for 5 to 10 minutes.

Not on Core? The total for this recipe is 17 points.

CORE One Pot Chilli with Barley

It's a bigger serve than it looks - about 2 cups worth (serving 4)

Serves: 4 - 6

Difficulty: Easy

Ingredients:

• 500 g lean beef mince
• 3 tsp olive oil
• 1 onion, chopped
• 2 cloves garlic, crushed
• 2 cups crushed tomatoes
• 1/2 cup pearl barley (or brown/white rice)
• 2-3 cups of mixed vegies, chopped to 1cm cubes
• 1/2 cup frozen corn
• 1 can kidney beans or mixed 4 beans, drained and rinsed (or baked beans)
• 3 tsp cumin
• 2 beef stock cubes
• chilli - amount depends on your taste - start with 1 tsp for mild, more for wild

Method:
Fry mince, onion and garlic with oil.
Add tomato and barley, stock cube and 1 cup water. Cook at medium (covered to stop the tomato volcano mess) for 25 mins, stirring occassionally and adding more water if necessary
Add vegies, including tinned beans, and stock and cook for 5 mins until tender.
Add chilli to your strength (I use 3 tsp crushed chilli for medium) and cumin and cook for another 5 mins

Optional - serve on a bed of bean sprouts or baby spinach

Not on Core? This recipe total is 23 points
(assuming the 2-3 cups vegies are "free vegies")

Serving idea (great for kids)
Get a bread roll (grain of course for Core peoples) and make a hole in the side towards the top with a knife or apple corer. Pull out some of the bread, fill with warm chilli mix and put plug back in (use a toothpick to hold in if needed). Put in hot oven for a few minutes until crunchy and serve on a paper towel/serviette.
PS - A great way to "hide" the vegies for kids
PPS - Great for party finger food, using dinner size rolls
PPSS - Freeze the bread gizzards for next time you need breadcrumbs