Moroccan Carrot Dish with Salad, Side Dish or Dip Options - Moroccan Cooking School

No more "boring" carrots!

Versatile Carrot recipe which can be served as a hot side dish or cold salad or hot or cold dip!

Pictured is side / salad

Serves: varies as to use

Difficulty: Easy

Ingredients:

• 500g peeled and boiled carrots
• 3 cloves of garlic, chopped fine
• 1/2 tsp cumin
• 1/2 tsp paprika
• fresh parsley, about 2 TB chopped
• fresh coriander, about 3 TB chopped
• 3TB lemon juice
• salt and pepper to your taste

Method:
Heat a nonstick frypan coated with oil spray.
Add the garlic and fry on medium for about 3 mins until it is very aromatic
Options:
Side or salad - halve cooked carrots (quarter enormous ones) and slice to 5mm
Dip - mash carrots with no added moisture
Add carrot to fry pan, along with remaining ingredients and warm through for a few minutes.

Not on Core? The total Points for this recipe is 0! Yes, not a single point smeaked in here!

Core Moroccan Eggplant Dip - Moroccan Cooking Class

Serves: makes about 2-3 cups

Difficulty: Easy

Ingredients:

• 2 eggplants, diced to about 1.5cm
• 4 cloves garlic, diced
• 1/2 tsp sweet paprika
• 1 tsp Moroccan spice mix
• 1/2 tsp salt
• 1/2 tsp white pepper
• fresh coriander, about 4 clumps, cut fine
• 1 cup diced tomatoes (Sugar Bello style tomato puree is fine - the ones in the really tall jars)

Method:

Boil eggplant on medium heat for about 30 mins.
Drain.
Add all to pot and simmer on lowest setting for 15-20 mins, stirring every few minutes.

Serve hot or cold with bread or as a side dish

Not on Core? The total Points for this recipe is 0 pts, not counting bread

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 Tomato and Lentil Stew/Soup (V)

Suitable for vegans and vegetarians.

Serves: 5 as mains, 8+ for starter

Difficulty: Easy

Ingredients:

• 1 cup dried lentils, prefereably the whole ones, not the more common split ones
• 1 cup of soup mix (has pearl barley, peas etc in it)
• 2 x 400g diced tomatoes
• 8 vegetable stock cubes
• 3 cloves garlic, crushed
• 1 large onion chopped
• 2 large carrots chopped to 1 cm
• 1 large or 3 small zucchini chopped to 1 cm
• dried basil, around 2 tsp
• salt and pepper

Method:

Put all except last 4 ingredients into a large pot with 6 cups water, bring to boil, then simmer with lid on for about 20 minutes, stirring once or twice.
Add vegies, simmer for another 10 minutes, then season.

This can be served more like a stew than a soup, depending on the water level. If you want it soupy, then add 1 cup extra boiling water with 1 stock cube, and repeat until the consisitency is as you wish.

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 Apple, Carrot and Cucumber Salad

Serves: 1-2 (makes 2-3 cups)

Difficulty: Easy

Ingredients:

• 1 apple, diced about 1 cm
• 1 carrot, peeled, diced about 1 cm
• 1/2 cucumber, skin on, diced about 1 cm
• 1 spring onion
• 1-2TB non fat natural yoghurt
• 1 TB lemon juice
• ground pepper

Method:

Mix together and serve straight away (or the apple will brown)

Optional - add 5 almonds to your serve for 1/2 pt

Yummo and very crunchy

Not on Core? The total of this recipe is 1.5 pts

CORE Potato, Cannellini Bean & Yoghurt Mash

A delicious twist to mashed potato.
Great for serving under your meat with a salsa or sauce poured over top
(see picture of Beef & Couscous Patties next recipe down)

Serves: 6 (or 4 large servings)

Difficulty: Easy

Ingredients:

• 600 g potato, peeled and cubed
• 1 x 400 g can cannellini beans, rinsed well
• 2 tsp crushed garlic
• 150 g natural low fat yoghurt (2/3 cup)
• 1 1/2 tsp Italian herbs (or oregano)
• 2 tsp dried parsley flakes (or 1 tsp fresh)
• 1 x spring onion, chopped, green only
• salt and pepper
• 3 tsp olive oil

Method:
Cook potato in boiling water for about 15 minutes.
Add cannellini beans and cook for 5 minutes.
Drain and mash just the potato and beans, then add rest and mash a little more.

Not on Core? The whole recipe is approx 13 points (2 pts a serve)

CORE Cubed Potato Bake

Serves: 2

Difficulty: Easy

Ingredients:

• 300 g potato, peeled diced into 1cm cubes
• potato sprinkle seasoning
• oil spray

Optional - diced bacon

Method:
Steam potato for about 8 mins (it should be very slightly underdone)
Add half of the potato into 2 small ramekins.
Spray with oil and sprinkle with seasoning.
Put the other half in, spray and season again (if using bacon, add here).
Bake in a very hot oven until golden brown, darker around the edges.

Not on Core? 150 g of potato is approx 1.5 pts

CORE Roasted Asparagus

Pictured with Stuffed Capsicum and vegies

Entertaining tip - tie 5 asparagus spears into a bunch with 4 or 5 chives before baking

Serves: 4

Difficulty: Easy

Ingredients:

• 1 bunch of fresh asparagus (choose thin ones rather than thick ones)
• olive oil
• salt and cracked pepper

Method:

Trim cut end of asparagus stems.
Spray baking dish with olive oil.
Arrange asparagus in single layer, tips all at same end.
Spray with olive oil and sprinkle with salt and pepper.
Roast in oven for about 8 minutes or until bright green and tender crisp.

Not on Core? The points for this recipe is only for the olive oil used

CORE Green Beans in Olive Oil, Garlic and Balsamic

Serves: 4+ as a side dish

Difficulty: Easy

Ingredients:

• 6 tsp olive oil
• 2 tsp crushed garlic
• 1 1/2 tsp good quality balsamic vinegar
• 2 cups frozen green beans

Method:

In a small oven proof dish, mix together the oil, garlic and balsamic.
Mix through the still frozen beans
Bake with lid on (or cover tightly with alfoil) at 180*C for 25-30 minutes

This mix is also nice over a mix of "greens" like broccolini, asparagus, beans and snowpeas (lightly steam vegies and bake for only 15 mins).

It is particularly nice with a little slivered almonds or sesame seeds (points).

CORE Potato Wedges

Click here for Potato chips

Serves: adjustable

Difficulty: Easy

Ingredients:

• Potatoes, smallish 100g white spuds
  (As a side dish, I suggest 100-150g for "reducers", 200-250g for hungry men/children)
• oil spray
• Seasoned salt, chicken salt, Vegetta or Potato Wedge shake

Method:

Wash and dry spuds.
Cut off any "eyes", cut in half, then cut each half into 3 or 4 wedges
Line baking tray with alfoil. Spray with oil spray.
Place wedges skin side down in single layer (reduced sticking)
Spray lightly with oil, sprinkle with the seasoned seasoned salt and lightly spray again
Bake in preheated oven (about 180*C) until golden and some corners going darker brown (around 25-30 mins).
Serve immediately.

Note - if your oven element is on top, I suggest putting the tray in the bottom half of the oven, or they may burn before they cook.

Not on Core? Potato is 1.5 points for 150g or 2 points for 200g

CORE Potato Chips

I made home made chips last night. Usually we use oven chips and I cop the points, but I had the oven on making filo pies, so I made homemade chippies too.
Almost-hubby said "What did you do to the chips? They are fluffy on the inside and disintegrate in my mouth"

Click here for potato wedges

Serves: adjustable

Difficulty: Easy

Ingredients:

• Large potatoes (suggest 100-150g for "reducers", 200-250g for hungry men/children)
• oil spray

Method:
Peel potatoes and cut into chunky strips approx 1cm x 1cm x length of spud
Line baking tray with alfoil. Spray with oil spray.
Place chips in single layer and spray with oil.
Place into preheated hot oven and bake until golden and some corners going darker brown (around 25-30mins).
Serve immediately.

Note - if your oven element is on top, I suggest putting the tray in the bottom half of the oven, or they may burn before they cook.

Not on Core? Potato is 1.5 points for 150g or 2 points for 200g

CORE Morrocan Pumpkin & Roast Capsicum Soup

Serves: 4+ as mains (lunch), 6+ as starter course.

Difficulty: Easy

Ingredients:

• 750 g butternut pumpkin
• 350 g carrot
• 350 g sweet potato, peeled
• 1/2 onion
• 4 chicken stock cubes (vegetarians - use vegetable stock)
  
• Morrocan spice mix
• cracked pepper
• parsley, chopped or dried
• 1 large red capsicum or 2 small ones
• oil spray

Method:
Deseed pumpkin and chop into 1 inch chunks, leaving skin on.
Chop other vegies to about an inch
Add to pot with stock and 6 cups boiling water
Simmer with lid on for about an hour, then take off heat and cool

Meanwhile, deseed the capsicum and cut into wide strips. Put in one layer on baking tray and spray lightly with oil. Bake for close to an hour, until there is some blackening around the edges.

Blend all and put in another pot or bowl.
Add cracked pepper, some parsley (for colour mainly) and Moroccan spice. The amount of Moroccan spice will depend on brand, mine was 6 tsp. Add 3 tsp and taste before adding more.

Note - it is important for the soup to have cooled somewhat before putting in the blender as hot air rises, blowing the top off the blender and decorating your roof. If in a hurry, seperate vegies and broth and it cools quicker (about 10-15 mins, instead of about an hour)

Not on Core? The total for this recipe is approx 8 pts

CORE Chargrilled Capsicums

I do big batches in the Foreman grill or the oven.
This is ideal when capsicums are out cheap.

These capsicums are great in salads, anti-pasto platters, sandwiches (my fave is roast beef, capsicum, cottage cheese and salad) and add lovely flavour to Italian style meals like risotto, pastas and pizza.

Hint - I do a big batch, and freeze in small portions.

Serves: n/a

Difficulty: Easy

Ingredients:

• 1 kg red capsicums
• spray oil
• 1 pack french onion soup mix

Method:
Core and seed capsicums.
Cut into long strips, trying to cut down the ribs so you have about 4 semi flat strips per capsicum

Foreman Grill:
Heat the Foreman, and spray with oil.
Spray capsicum strips with oil on skin side, place skin down on the Foreman, spray inside and sprinkle inside/top with some French Onion soup mix.
Grill each batch for 9-12 minutes until there are some black stripes on the skin.

Oven:
Line an baking tray with alfoil.
Spray capsicum strips with oil on skin side, place skin down on the tray, spray inside and sprinkle inside/top with some French Onion soup mix. Bake for 45 - 50 mins at 200*C.

Both:
Put 2 layers of paper towel onto a dinner plate and put batch 1 on this.
Cover with another 2 layers and gently press down.
Repeat until all capsicums are done, and layered on plate between paper towel.
Cool, cover with plastic wrap and fridge.

Keeps well in fridge for about a week. Freezes very well (I use those tiny 100mltubs that aren't good for much else)

Not on Core? These are virtually point free.
A pack of F O Soup is 2.0 pts, plus a little oil spray

Tip 6 - Onions

I hate cutting onions. My hands absorb the smell and stink for days.

So I buy chopped onion from the freezer. I also keep a pack of French Onion soup around too.

CORE Roast Cherry Tomatoes

A great way to use cherry tomatoes past their prime for salads.
I throw cherry tomatoes in the roast pan when I do roasts.

Serves: 2-3 as side dish

Difficulty: Easy

Ingredients:

• 1 punnet cherry tomatoes
• Italian herbs
• oil spray

Method:
Put tomatoes in shallow oven proof dish.
Spray well with oil spray, sprinkle generously with Italian herbs, roll to coat.
Bake for 25-30 mins at 180*C.
Let sit for a few minutes before serving as they are very hot on the inside.

CORE Hash Browns / Potato Cakes

These hash browns (potato cakes) are baked, not fried.
Serve for brekkie with eggs and/or bacon or as a side for main meals.

Serves: 10 hash browns

Difficulty: Easy

Ingredients:

• 450g potato
• 1 egg, beaten
• 1/2 onion, chopped small or grated
• pepper and salt
• 1 tsp dried mixed herbs or Italian herbs
• parsley if you have it for colour

Method:
Grate potatoes coarsely and put in a sieve. Push down on potato to squeeze out excess juice
Beat the eggs, add herbs, seasoning and onion.
Add potato and stir through.
Spray oil into 10 muffin cups
Put a spoonful in each cup and push down with back of spoon. They need to be 1 to 1.5 cm thick at most, or will be a bit soggy.
Spray oil on top and bake at bottom of oven at 180*C for 45-60 mins.
They should be fairly dark "golden" colour.
They are easier to remove if you let cool for 5 mins.

Not on Core? Each hash brown if approx 0.5 pts (making 10)

CORE Carrot and Chickpea Soup

This recipe is supplied with extra low point variation (3.5 for 6 serves) and a tasty "Cream of" version (5.0 points for 6 serves)

Serves: 4 -6

Difficulty: Easy

Ingredients:
Regular Carrot and Chickpea Soup (Core)

• 1 onion, chopped
• 800g Carrot, chopped
• 1 orange
• 4 cups chicken stock (or vegetable)
• 1/3 cup dry Chickpeas or 300g can
• 1/2 teaspoon mixed spice
• 3 TB chopped coriander

Cream of Carrot Soup (Core)

• as above, plus
• 1/4 cup skim milk powder

Optional - top with natural low fat yoghurt (Core)

Method:
Grate 1/2 tsp orange rind, then peel the orange and drop into a big pot all ingredients.
If using dried chickpeas, add a cup of water.
Bring to boil, then simmer for 3o mins for canned chickpeas or 60 mins for dried.
Allow to cool, (add milk powder),add herbs nad spices then blend.
Add salt and pepper
Serve warm

Not on Core? The total for thes "regular" recipe is 3.5 points

Not on Core? The total for the "cream of" recipe is 5.0 points