CORE Porridge with 26 Variations

Pictured - Chocolate Porridge topped with Banana

I love porridge, especially in winter - it's warm and filling :) but it can get boring if you have it the same way over and over again.

Here are some great ideas to "jazz up" porridge

Also try: Steel Cut Oats Porridge

Serves: 1

Difficulty: Easy

Ingredients - Basic Porridge (Small Serve)

• 1/3 cup (30 g) quick oats
• 1/2 cup nonfat milk
• 1/4 cup water (or extra milk)

Microwave all for 2 mins

Not on Core? Total points = 2.5 pts

Ingredients - Basic Porridge (Medium Serve)

• 1/2 cup (50 g) quick oats
• 3/4 cup nonfat milk
• 1/4 cup water (or extra milk)

Microwave all for 2 1/2 mins

Not on Core? Total points = 4 pts

Not a microwave fan?
Cook on stovetop for 5-10 mins in a non-stick pan, stirring frequently.
Apparently cooks nicely in an electric rice cooker while you shower / run

Flavour with:

• pinch of nutmeg, cinnamon or mixed spice
• a few drops of vanilla essense (or another flavour)
• artificial sweetener (eg Splenda)
• some people add a pinch of salt prior to cooking

Variations:

Core - NonCore variations are marked by a * with a notation about additional points

Points - for simplicity, Core variations do not have points marked. Most are 0.5 - 1 point on top of basic recipe

1. Chocolate Porridge
   Add 1 TB of cocoa, sweetener to taste. Optional - top with a banana
   


2. Berry Porridge
   Add 1/4 cup of frozen berries, increase time by 30 secs
   


3. Seasonal Berry Porridge
   Top with 1/4 punnet chopped seasonal berries (strawberries, blueberries etc)
   


4. Apple or Pear Porridge
   Add a snack pack of apple or pears and a sprinkle of cinnamon, 1 tsp vanilla, omit 1/4 cup water, increase time by 30 secs (eg Goulburn Valley 110g tubs/cans)
   


5. Apple II Porridge - by EKKO63
   Add finely chopped small appleand add a sprinkle of cinnamon, increase time by 30 secs
   * If I'm feeling the need, I add 1/2 tsp of brown sugar - you get 2 tspns for 0.5 pts so you get 4 days for 0.5 pts at that rate.
   


6. Porridge with Brown Sugar *
   Top with 1 tsp brown sugar (0.5 pts)
   


7. Maple Porridge
   Drizzle 2 TB sugar free maple on top (0 pts for 2 TB, 0.5pts for 70ml)
   


8. Honey Porridge *
   Drizzle 3 tsp honey on top (0.5 points)
   


9. Caramel Porridge - by CAFFY24
   Add 2 TB diet caramel topping (0 pts)
   


10. Banana Caramel Porridge
    Top with 2 TB diet caramel topping (0 pts) and a sliced banana, or add at start and increase time by 30 secs
    


11. Peach or Apricot Porridge
    Add a snack pack of peach or apricot and a sprinkle of cinnamon, omit 1/4 cup water, increase time by 30 secs (eg Goulburn Valley 110g tubs/cans)
    


12. Sultana Porridge *
    Add 2 TB sultanas (30 g = 1 pt), a sprinkle of mixed spice, increase time by 30 secs
    


13. Banana Porridge
    Top with a sliced banana and sweetener or sugar free maple (or add banana at start and add 30 secs)
    


14. Hawaiian Porridge
    Add 2 pineapple rings in juice, or 100-150g pineapple pieces, 1/2 tsp coconut essense, increase time by 30 secs
    


15. Stewed Fruit Porridge
    Add 1/2 cup stewed fruit (plum, apple, peach, apricot, pear etc) omit 1/4 cup water, increase time by 30 secs
    


16. Passionfruit Porridge
    Top with pulp of 1 or 2 passionfruit (or the 100% fruit passionfruit topping)
    


17. Carrot and Pineapple Porridge
    Add 1 grated carrot, 100-150g pineapple pieces, sprinkle mixed spice, increase time by 30 secs
    


18. Porridge in a Jam *
    Add 1 TB of sugar free jam on top and swirl through (WW Jams are 0.5pts for 1TB)
    


19. Date Porridge - by LISAJ130
    Lisa's avourite is adding a couple of dates cut up in her porridge.
    Fresh dates are Core, dried are not (3 dried dates = 0.5 pts)
    


20. Nutty Porridge * - by KAZFROMTAS
    Add some chopped walnuts (10 g = 1 point)
    or pecan (6 for 1 pt), almond (6 tsp TB flakes or 8 nuts = 1 pt), cashew (4 for 1 pt)
    


21. Fruit Salad & Yoghurt Porridge
    Top with a big dollop of nonfat vanilla yoghurt and tinned or fresh fruit salad
    


22. Warm Fruit Salad Porridge
    Add 1/4 of a 400g tin of fruit salad at start, making sure there is at least 1 cherry and grape, increase time by 30 secs
    


23. "Tipsy" Fruit Cake Porridge *
    Add 2 TB sugar free maple (0), 1/2 tsp brandy essence (0), 2 TB sultanas (30 g = 1 pt), a sprinkle of mixed spice, 1/4 tsp grated orange/lemon peel (0) or 2 TB mixed peel (0.5 pts) and increase time by 30 secs
    


24. Pear Extract Porridge * - Elaine
    Elaine's favourite is Melrose's Pear Juice extract, which gives a sweet tang to the porridge. (add points)
    


25. Porridge with Apple Sauce *
    Top with 3 or 4 TB apple sauce (0.5 pt), a pinch of cinnamon and swirl through. Sugar free apple sauce is available
    
    
26. Porridge with Peanut Butter * - Maigan
    Maigan stirs 2 tsp of peanut butter (1.5pts) through her porridge and say it makes it more filling and creamy
    


27. Your idea here
    email your porridge variation to dazeydee@adam.com.au
    

Other oats for brekkie ideas:

• Bircher Muesli (fridge porridge)
• Apricot and Pineapple Cake / Muffins
• Berry Pancake
• Oats and Yoghurt Slice
  

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

CORE Spinach & Ricotta Pasta Bake

Suitable for Lacto Vegetarians

Serves: 3 - 4

Difficulty: Easy

Ingredients:

• 250g frozen spinach, thawed
• 2 grated carrot
• grated zucchini
• 125 g light ricotta
• 150 g pasta (dry weight), cooked, drained and rinsed in cold water
• 1/2 jar tomato based pasta sauce
• Pepper and salt

Optional - grated cheese

Note - this dish is best made in individual serving dishes (ramekins or pudding bowls). If making one large dish, mix 2 eggs through cold pasta to get it to stick together

Method:
Squeeze excess moisture from spinach. Mix zucchini, carrot, ricotta and season with pepper and salt.
Spread the pasta in bottom of baking dish / ramekins
Spread spinach mix over pasta, then top with pasta sauce.
Pour over the remaining pasta sauce.
If using cheese, sprinkle over top
Cover and bake at 200*C for 35 mins.

Not on Core? The total of this recipe is 8.5 points (add 3 points if using egg)

CORE Spinach & Ricotta Cannelloni (L)

Suitable for Lacto Vegetarians

See also: Beef Cannelloni and Spinach & Ricotta Pasta Bake

Serves: 4 (12 cannelloni)

Difficulty: Easy

Ingredients:

• 500g frozen spinach, thawed
• 3 grated carrot
• grated zucchini
• 1 x 250g light ricotta
• 1 x 200g packet instant cannelloni
• 1 jar tomato based pasta sauce
• Pepper and salt
• 1/2 tsp Nutmeg

Optional - grated cheese

Method:

Squeeze excess moisture from spinach. Mix zucchini, carrot, ricotta, nutmeg and season with pepper and salt.
Spread a thin layer of pasta sauce in bottom of baking dish.
Stuff mix into the cannelloni shells and place them in dish.
Pour over the remaining pasta sauce.
If using cheese, sprinkle over top
Cover and bake at 200*C for 35 mins.

Not on Core? The total of this recipe is 12 points (1 pt per Cannelloni)

CORE Beef Cannelloni

Also see Spinach & Ricotta Cannelloni

Serves: 4 (12 cannelloni)

Difficulty: Easy

Ingredients:

• 500g premium beef mince
• 1 grated carrot
• 200g shredded spinach
• 1 x 200g packet instant cannelloni
• 1/3 cup tomato paste
• 1 jar tomato based pasta sauce
• 1 onion
• 2 cloves garlic, crushed/grated

Optional - grated cheese (to brown) or top with parmesan when serving

Method:

Fry mince with garlic and onion. Take off heat
Mix carrot, spinach and tomato paste.
Spread a thin layer of pasta sauce in bottom of baking dish.
Stuff mince mix into the cannelloni shells and place them in dish.
Pour over the remaining pasta sauce.
If using cheese, sprinkle over top
Cover and bake at 200*C for 35 mins.

Not on Core? The total of this recipe is 26 points (2 pt per cannelloni)

CORE CousCous with Tuna & Veg

Serves: 1

Difficulty: Easy

Ingredients:

• 1/3 cup dry couscous
• 1 small can Tuna in springwater
• 1 - 1 1/2 cup of free vegies (left over or frozen)
• 1/3 cup corn
• 3+ TB Salsa

Method:
In a microwave container, mix couscous and 1/3 cup of boiling water and sit 2 mins.
Add vegies and tuna (no need to drain) and microwave on high for 4 mins.
Mix salsa through and serve

Not on Core? The total of this recipe is 4.5 points

CORE Farmhouse Beef and Veg Stew

Serves: 16-20 cups

Difficulty: Easy

Method:

Make Farmhouse Beef and Veg Soup.

Add 1 1/2 cups rolled oats and simmer 10 mins. Stir so it doesn't catch on the bottom

Not on Core? The total for this recipe as stew is 32 points

CORE Farmhouse Beef and Veg Soup

Serves: 15-20 cups

Difficulty: Easy

Ingredients:

• 500g premium beef miced (or diced beef)
• 1 packet french onion soup
• 4 beef stock cubes
• 2 cloves garlic, chopped/crushed
• 1 tsp curry
• 1/2 cup pearl barley
• 2 cups (300g) potato
• 1 cup (150g) 200g pumpkin
• 1 cup carrot
• 1 cup beans
• 1 cup cauliflower and / or broccoli
• 2-3 cups of watery vegie - cabbage, spinach, zucchini, celery

All vegies should be diced to approx 1cm

Method:

Add beef, garlic, french onion soup mix and 1/4 cup water to a hot saucepan. Brown beef.
Add 6 cups water, curry powder, stock cubes, pearl barley, potato, carrot, beans and pumpkin.
Simmer for 20 minutes, covered.
Add waterey vegies, simmer for 10 mins.

Serve as is for a very thick soup, or add 1/4 cup water to each 1 cup soup for thinner style

Not on Core? The total for this recipe as soup is 24 points

To turn into a stew, add 1 1/2 cups rolled oats and simmer 10 mins
See CORE Farmhouse Beef and Veg Stew

Not on Core? The total for this recipe as stew is 32 points

CORE Mild Curry Chicken HotPot

This curry is mild enough for children. Curry is for flavour, not heat

Serves: 6

Difficulty: Easy

Ingredients:

• 600g chicken thigh fillet, no skin, chopped into cubes approx 2cm
• 1 onion
• 4 tsp curry powder (for mild, more for wild)
• 3 tsp ginger, grated, ground
• 3 cups chicken stock, hot
• 1 1/2 cup raw rice
• 2 cups chopped free vegies like carrot, cauliflower, broccoli, beans (frozen is OK) etc
• 1 cup frozen peas (mint if you have them)
• 1/2 cup frozen corn kernels (or tinned)

Method:

Put all into a casserole dish, stir and bake covered at 200*C for 45 mins or until rice is cooked.

Note - if using watery vegetables like cabbage, zucchini or mushroom, put these in half way through or will be very mushy.

This could also be done on stove top in nonstick pan, or in a slow cooker with less fluid

Not on Core? The total of this recipe is 28 points
It is easily "bulked out" with extra vegies

Work Day Lunches in 2 mins

You know how it is - you wake late, or wake on time but have something which delays = no time to pack a "real" lunch to take to work.

What do you do when you:

• have 2 minutes at home to grab what you need
• have a few minutes to prepare at work with a limited kitchen - microwave, kettle and toaster with limited implements

The following suggestions come from the Core boards.

If you have a suggestion, please email dazeydee@adam.com.au and I'll add it in

• Soup
  Grab a can of vegie soup and a wholegrain roll or bread to warm up in microwave
  
• Leftovers
  Grab last night's leftovers to warm up in microwave
  
• Core brick
  When you cook, cook extra and freeze up
  
• CousCous and Tuna (hot)
  Grab 1/3 cup couscous and put in a tub. Grab a small can of tuna in springwater and a bag of the steamfresh vegies. At work - add 1/3 cup boiling water to couscous, microwave vegies, drain tuna, mix up and eat
  
• Tuna/Salmon sandwich
  Grab can of fish and 2 slices of bread (or equiv crispbread), and a tomato
  
• Chick pea salad
  Open and drain a can of chick peas - throw into medium size container with sliced up salad vegies and sprinkle sliced olives on the top.
  
• Banana hot/cold sandwich
  Grab 2 slices of bread and a banana. Mash/slice the banana onto the bread/toast or put in toastie / jaffle machine (if available)
  
• Baked Beans on toast
  Grab small tin of baked beans and 2 slices of bread. Toast bread, warm beans
  
• Miso soup
  Grab packet of miso soup. Grab rice if you have some left over, otherwise bread. Add boiled water to soup mix, nuke rice or make toast
  
• Noodle soup with toast
  Grab packet of Continental "Lots a noodles oriental beef", 2 slices MG bread, 2 tbsp low fat cottage cheese, Marmite. Add boiling water to soup mix. Toast MG bread and spread with marmite then cottage cheese
  

Thanks to the following for their suggestions: JW2008, CATHERINEJ, NZMUM1, LORANCE

CORE IceCream in a Bag

It can be eaten straight from the bag, but I tipped into a bowl so you can see it better.

Yes, you read that right....Core IceCream!

It's a fun activity for kids, especially at picnics and BBQs and there is so little you need to bring, most can be bought on-the-road.

I did this for my nieces at a picnic and they thought it was magic (maybe because I said the salt was "powdered eye of newt" and got them to chant silly "magic" words while they shook it??). They were 3 and 5 at the time and loved making their own icecream from a carton of strawberry milk in the park.

For kids:
Use full cream milk and throw in some baby M&Ms (or buy a carton of flavoured milk)
Maybe an adult should close the bags and they should be shaken outside :)

Serves: 1

Difficulty: Easy

Ingredients:

• 1/2 cup nonfat milk (I used Pura Tone)
• 1/2 tsp vanilla essence
• artificial sweetener, eqiv of 1 TB (4 tsp)

You'll also need:

• 6 tablespoons rock salt (it reacts with the ice somehow)
• ice (about 1 1/2 trays per serve)
• medium size ziplock bag
• large ziplock bag
• a spoon

NB: The snack size bags are a bit small for easily closing with fluid inside. You can use 2 medium bags, with the milk one folded down and ice/salt packed around it.
If it's not a hot day, I suggest wrapping the baggies in a tea towel.

Method:
Put the milk, sweetner and vanilla in the small ziplock back and seal firmly
Half fill the large bag with ice cubes, add rock salt and but the milk baggie in and seal well. Shake it for about 5 minutes or until the icecream inside begins to harden.
Open the bag carefully, wiping the top off first.
Voila! Ice cream in a bag! Dig in!
Enjoy!

Variations that are still Core:

1. Chocolate - add 2 tsp cocoa
2. Coffee - add 1 tsp instant coffee
3. Mocha - add cocoa and coffee
4. Brandy - add a few drops of brandy essence (or other flavour)
5. Banana - put banana and milk mix into blender, then into small baggie and shake
6. Banana Split - as per banana, add 1-2 tsp cocoa
7. Maple - add 2 tsp of sugar free maple syrup (not Core, but 0 pt at this level)
8. Smoothie - put a few TB of diet yoghurt, 1/3 cup nonfat milk and 1/4 cup fruit through blender, then into small baggie and shake
9. Whatever flavour sugar free topping you have....

Not on Core? The total for this recipe is 1 point for the milk

NB - it clicks over to 1 point at just under 1/2 cup, 3/4 cup is also 1 point....

CORE Tuna (or Salmon) Mousse / Pate

Serves: at least 4, more as an appetiser

Difficulty: Very Easy

Note - You could substitute 1 1/2 cups of cooked seafood for the tuna, but since I'm allergic to shellfish, I'll leave that testing up to you ;)

Ingredients:

• 425 g can tuna in springwater (or salmon), drained
• 1 tsp chicken stock
• 4 tsp gelatine
• 4 TB low fat cottage cheese
• 2 TB lemon (or lime) juice
• 2 cubes of frozen spinach, thawed (about 80-100g)
• parsley, a few sprigs, chopped, about 3 or TB
• sping onion (leaf only) or chives, chopped, about 3 or 4 TB
• cracked pepper, 1/2 tsp+ (I love pepper and put 3 tsp)

You may wish to add dill - I don't have any

Method:

In a large dry bowl, add 125 ml of boiling water, the gelatin and the stock.
Blend well with stab mixer, add 125ml ice water, blend.
Add cottage, lemon (lime) juice and tuna (salmon) and blend again.
Add the spinach and herbs and mix with spoon.
Put into mould(s) and put in fridge to set

You can set this in jelly moulds, cake tins, ramekins, bowls or something creative (I used silicone patty pans as I don't have little jelly moulds).

It sets like pate - firm enough to slice, yet soft enough to scoop and spread.

Serving suggestions:
On toast, rice crackers, or cucumber. I like Salada 97% fat Free Wholegrain (Core as bread allowance)
As a sandwich spread

If making as pate
You may wish to add a decorative clear layer to top or bottom (depending on whether you are serving in a ramekin with pate knife or inverting onto a plate to be sliced).
Mix 1 tsp of gelatine with 60ml hot water (you may not need all of this mix). You may wish it to be flavoured slightly with lemon/lime juice.
If pouring over top of set mousse, allow mix to cool on counter for half hour.
Make a pretty design with something like: chives or parsley leaves (flat Italian), grated lemon rind, grated carrot, slices of lemon or oranges, canned peppercorns or cracked pepper etc and gently pour gelatine mix over the back of a spoon, so it doesn't disturb your design.
Back in fridge to set.

Once this is set, I do recommend covering it as gelatine products can develop a skin uncovered and also the fish smell in the fridge...

Not on Core? The total points for this is 5 points (not counting toast/crackers etc)

NB: On the tracker, tuna weights is the drained weight - a 425g can drained is only 250g or 4 points, not 7.5!

CORE Chicken Chop Suey

Serves: 4-6

Difficulty: Easy

Ingredients:

• 500g lean chicken mince (or beef premium mince)
• 2 onions chopped
• 2 tsp mild curry powder
• 3 TB soy sauce
• 2 chicken stock cubes
• 1 1/2 cup Basmati Rice (low GI rice)
• 3 tsp olive oil
• 8 cups waterey "free" vegies
  I use - 3 cups green beans, 1 cup thawed frozen spinach, 2 cups shredded Chinese cabbage, 3 grated carrots, 1 cup bean sprouts
  You could use - cauliflower, broccoli, bok choy, zucchini, celery, capsicum etc

Method:
In a large frying pan cook mince and onion in oil. Drain any fat
Add curry powder, chicken stock cubes, 3 cups of water and rice and simmer for 20 mins, adding a little water if it looks dry (it should be a wet without being sloppy.)
Add vegies, mix well and simmer with lid on for 3-5 mins

Not on Core? The total for this recipe is 28 points with chicken mince (26 points with beef premium)

CORE Spiced Fruit Cup Jelly

Pictured without banana, will update when latest batch sets
3 June - I ate it without checking the picture quality - they were too dark to use. So meanwhile, imagine some banana floating on the top :)

A lovely jelly for snack or dessert

Jelly with fruit always reminds me of my nanna. She was diabetic and made jelly with bananas every time we came to visit.

Serves: 2-3

Difficulty: Easy

Ingredients:

• 1 sachet diet raspberry jelly
  
• 12 grapes
  
• 1 small banana
• 3TB frozen berries
  
• allspice or cinnamon
  
• 1 tea bag, English Breakfast
  

Method:
Pour 1 cup boiling water into jug or bowl. Jiggle tea bag 4 - 6 times and remove.
Dissolve jelly in tea.
Add a pinch of all spice or cinnamon.
Top up with 200 ml water.
Get out 2 or 3 small tubs or glass bowls.
Cut grapes into halves, removing seeds if necessary and add to bowls.
Slice banana into bowls
Add 1 TB frozen berries to each bowl.
Pour in jelly, stir and set.

Not on Core? The total for this recipe is 1.5 points, or 1/2 point per serve

Note 1 - because of the banana, this should be eaten in 1-2 days

Note 2 - No fresh fruit? Add 2 TB of drained tinned fruit to each bowl.
If using tinned fruit, cut water down a little more to 400ml total or it may not set very firm

CORE Lamb & Rosemary Mini Meatloaf

Tasty mini lamb meatloaf or terrines are cooked in muffin trays or friand trays (oval muffin trays) and wrapped in ham

Hot = mini meatloaf
Cold = terinne, "a luxurious cold meatloaf"

Serves: 4 people (2 mini meatloaf / terrines each)

Difficulty: Easy

Ingredients:

• 500g of premium lamb mince (5% fat)
• 1 egg
• 1/4 cup quick oats
• 2 tsp dried rosemary (fine)
• 1/4 cup chopped parsley
• 125 g frozen spinach, thawed
• 8 slices thin smoked ham (approx 200g), needs to approx 20 cm long - eg Virginian
• salt and pepper
• 1 tsp crushed garlic

Method:

Mix all apart from ham together in a large bowl with your hands
(Hint - try leaving the mince out of the fridge for awhile first. Trust me, mince straight from the fridge is cold, especially on your knuckles)
Get out your half cup capacity muffin / friand tins (or ramekins) and drape a slice of ham across each one. (I do not grease as the shrink back from the 5% fat means they will pop out easily)
Divide the meat mix into the 8 trays, push into the tin with the back of a spoon and fold ham over the top.
Cover tray with alfoil and put a baking tray on top to weigh down any bits of ham which don't want to stay flat.
Slide into a cold oven and put a tray of boiling water in the bottom of the oven.
Turn oven on to 180*C and cook for 1 hour (including the preheat time). Remove alfoil and bake another 15 minutes
If having hot as meatloaf, why not throw some potatoes in to roast? 100g potatoes (whole) will cook in the same time as the meatloaf (ie 1 h 15m)

Not on Core? The total for this recipe is 20 points

Options:

Prefer beef?
Change lamb for beef (I bet you couldn't guess that) and rosemary for mixed herbs or basil.

Hate spinach?
Change spinach for 2 medium grated carrots

Hate ham?
With no ham the total for this recipe is 16 points

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)

Core Apricot and Pineapple Cake / Muffins

Serves: 12+
This mix makes enough for :

1 x 20cm square/round tin or
1 loaf tin and 6 American muffins (the 1 cup type) or
12 large American muffins
24+ regular muffins

These keep well in the fridge, as the fruit keeps them lovely and moist. 30 - 45 secs in the microwave and brekkie is ready.
I double bagged the muffins in freezer bags as rough edges of the oats can snag the cheap freezer bags (OK, it was a medium bag, twisted, pulled back over and tied - for some reason I can't buy homebrand small freezer bags and mediums are cheaper than the small namebrands?!?)
Also freezes well - thaw on bench for an hour or 2, or microwave on LOW or DEFROST (high setting will make the fruit too hot and you might burn yourself)

Difficulty: Easy

Ingredients:

• 200g oats
• 200g All bran
• 1 x 410 g tin apricots in juice
• 1 225 g tin pineapple pieces in juice
• 1 3/4 cups skim milk
• 2 eggs
• 2 TB baking powder
• 2 tsp cinnamon
• 1 TB vanilla essence
• sweetener, equivalent of 1/4 cup sugar

Method:
In a large bowl, combine the oats, All bran, milk and juice from the cans and leave to sit for 20 mins to soak
Meanwhile, turn on the oven to preheat at 180*C and cut the fruit pieces into quarters
Add the eggs to the bran/oats mix and stir with a wooden spoon, then add other ingredients.
Spoon mix into oiled tin(s)
Cook at 180*C for approx:
35 mins for muffins
45 min for loaf
50-60 mins for large tin

Two "are they ready" tests - (1) stick a skewer/toothpick in, should come out clean (2) if you press gently on the top with your finger, it should bounce back.

Not on Core? The entire recipe is worth 30 points (1 "serve" = 2.5 pts)

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 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

CORE Smoked Chicken and Broccoli Pasta

This colourful pasta has a very subtle flavour. If you don't have smoked chicken, try with bacon for a stronger flavour, it's still nice.

Leftovers are great cold as a salad

Serves: 4

Difficulty: Easy

Ingredients:

• 250g Smoked Chicken Breast Fillet, skinless, sliced thin
• 250g dry pasta
• 2 heads of broccoli, cut into florets
• 200g green beans
• handful of baby spinach
• 150g low fat creamed style cottage cheese (I use WW)
• 1/4 cup skim milk
• 1tsp wholegrain mustard
• 8 basil leaves shredded (or dried)
• 2 spring onions
• can of asparagus cuts
• Coloured vegies - some bright vegies are needed to break up the green. I used 100g frozen corn and a grated carrot. You could use red capsicum, halved cherry tomatoes etc.

Optional - Parmesan

Method:

Boil water in a large saucepan, add pasta (note - I assume pasta is 9/10 minute to cook pasta, adjust timing if is the quick 6 minute type)
After 6 minutes, add broccoli, corn and beans and cook for 3-4 mins
Pour vegies and pasta into a strainer, rinse with a kettle-full of boining water (stops sticking together) and leave to drain.
In same (now empty) pot, add cottage, milk, and mustard and stir over low heat.
Add chicken, spring onions, basil and cracked pepper to season.
Add pasta back to pan and stir vigourously to mix, then add asparagus and stir gently for 2 mins.
Turn heat off and stir through the spinach and grated carrot just prior to serving.

Optional - serve with 2 tsp Parmesan for 0.5pts

Not on Core? The total for this recipe is 21 pts, or 5 per serve.