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 Turkey Patties

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 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 Chicken/Turkey Potato Casserole

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