CORE Frappes

What's a Frappe?

It's a fancy word for grown up slushies :)

Below are a few of my favourite Frappe recipes - all are Core and for the Pointers, they max out at 1 to 1.5pts for the non-booze ones

Email me your favourite Frappe on dazeydee@adam.com.au and I'll add it

Serves: recipes serve 1-2

Difficulty: Very Easy

Method: add ingredients and blend until you can't hear ice rattling around.


COFFEE FRAPPE (base for other flavours)

• 2/3 cup Tone milk (or other nonfat milk)
• 6-8 ice cubes
• 1 - 1.5 tsp instant coffee
• sweetener to taste
• sprinkle of mixed spice or cinnamon (1/4-1/2tsp)
• 1 tsp vanilla essense

They came out so thick we couldn't suck through straws and ate with long spoons

MOCHA FRAPPE

• add 1 tsp cocoa to Coffee recipe

CHOCOLATE FRAPPE

• use 1-2 tsp cocoa instead of coffee

CHOCOLATE MINT FRAPPE

• use 1-2 tsp cocoa instead of coffee
• add about 6 mint leaves

VANILLA FRAPPE

• 2-3tsp vanilla essence instead of coffee
• use nutmeg instead of other spices

COFFEE AND BANANA FRAPPE

• add a banana (or a frozen banana) to the coffee recipe

MANGO FRAPPE

• 1 ripe mango (or tinned in juice, drained)
• ice
• you may need a dribble of water or juice to get the right consistency

APRICOT FRAPPE

• 6 pieces of tinned apricot in juice, drained
• ice
• you may need a dribble of water or juice to get the right consistency

SMOOTHIES

• omit coffee and add bananas, berries etc
• optional - add part yoghurt, part milk

ZERO POINT SLUSHIES

• ice
• 1/3 cup diet cordial
• 1/3 cup water
  

ZERO POINT FIZZY MOCKTAIL SLUSHIES

• ice
• 1/3 cup diet cordial
• 1/3 cup diet lemonade of other flavour

Blend ice and cordial, pour into glass and top with fizzy

MANGO DREAM FIZZY MOCKTAIL

• ice
• 1 ripe mango (or tinned in juice, drained)
• 1/3 cup diet lemonade

Blend ice and mango, pour into glass and top with fizzy. A little mint is lovely in this too.

BOOZE FRAPPES

More Points in these ones :)

TIPSY FRUIT FRAPPES #1

• ice
• 1 ripe mango (or tinned in juice, drained), or 6 pieces tinned apricots
• sparkling white wine

Blend ice and mango, pour into glass and top with fizzy. A little mint is lovely in this too.

TIPSY FRUIT FRAPPES #2

• ice
• 1 ripe mango (or tinned in juice, drained), or 6 pieces tinned apricots
• 1 nip vodka
• 1/3 cup diet lemonade (or try berry fizz)

Blend ice, vodka and mango, pour into glass and top with fizzy. A little mint is lovely in this too.

COFFEE FRAPPE COCKTAIL

• 2/3 cup Tone milk (or other nonfat milk)
• 6-8 ice cubes
• 1 - 1.5 tsp instant coffee
• sweetener to taste
• sprinkle of mixed spice or cinnamon (1/4-1/2tsp)
• 1 tsp vanilla essense
• 1 nip of vodka or clear chocolate/coffee liquer (the creamy ones like Baileys are more Points)

FIZZY COFFEE COCKTAIL (Black or White Russian)

• 6-8 ice cubes
• 1 nip of coffee liquer (not cream based)
• sweetener to taste
• sprinkle of mixed spice or cinnamon (1/4-1/2tsp)
• 1 tsp vanilla essense
• 1/3 cup diet lemonade or diet cola

Blend all except diet soda, pour into glass and top with fizzy.

Core Breakfast Wrap

This is a throw together meals so quantities are not so important

Serves: 1

Difficulty: Easy

Ingredients:

• 1/2 onion chopped
• small amount of chopped bacon
• 1+ cup frozen mixed vegies (the chopped small kind)
• 1 egg
• cottage cheese, a couple of TB
• 1 slice rye mountain bread
• some spices - I used dried basil

Optional - mushroom, capsicum, asparagus can be added to the bacon and onion at start.

Almost any vegies can be used as long as it's dry (ie tomato, zucchini not so good)

Method:
In a nonstick pan sprayed with a little oil, fry bacon and onion until bacon starts to brown.
Throw in mixed vegies and a few TB of water and stir fry until warmed through
Stir through your spices and cottage, stir for a minute or so.
Crack egg directly into pan and stir quickly until egg is set (about a minute)
Spoon onto 2/3 of the wrap to about 1cm thick.
Roll wrap from the covered end towards the empty end
Serve straight away.

Not on Core? This recipe is approx 3pts if using "free" vegies. A little more if there are peas or corn in the mix.

Core Bruschetta aka Tomato and Basil on Toast (V)

Suitable for Vegan Vegetarians
Serves: 1 for meal, 2 for entree

Difficulty: Very Easy

Ingredients:

• 2 slices of grainy bread (I used Cape Seed)
• 2 - 3 ripe but firm tomatoes (I use Romas or cherry), diced
• 2-4 fresh basil leaves, finely cut (try scissors)
• 1 1/2 tsp olive oil
• 1 clove garlic, unpeeled and cut in half
• pepper and salt

Optional extras: finely chopped olives, capsicum, spring onions, garlic. Canned/frozen corn.

Method:

In a non-metallic dowl, mix together all except bread and garlic.
Rub the cut garlic over one side of the bread.
Grill or bake until lightly brown.
Pile the tomato mix on the bread at least 1 cm thick and serve immediately.

Not on Core? 2 points per slice - bread 1.5pts, oil 0.5pts

Core Spiced Pears with Berries (+1.5pts)

Pictured served on Steel Cut Oats

This recipe is so simple and so tasty as a desert or breakfast.

It has 1 1/2 TB of sugar (1.5 pt) in the whole recipe, so nonCore Points are minimal per serve.

Serves: 4-6

Difficulty: Very Easy

Ingredients:

• 1/2 a 1kg jar of Pears in Cranberry Juice (Goulburn Valley), drained
• 1/2 - 1 cup frozen berries
• * 1 1/2 TB sugar (1.5 pts)
• mixed spice
• ground black pepper (yes I am serious), about 1/4 tsp

The sugar coats the fruit while it cooks, like a glaze. I do not recommend swapping for Splenda. Sugar is only 1.5 pts to share between 4-6 serves.

Method:
Arrange the pears in the bottom of a small casserole
Top with the berries (no need to defrost)
Sprinkle with the mixed spice, sugar and pepper
Cook covered with foil for 25 mins at 180*C.

Serve with a spoonful of the richly coloured juices

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

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 Savoury Grain-otto with Bacon and Lentils

Yummy risotto style grain dish is full of protein and fibre.
Great for mains, side dish or a yummy breakfast.

Vegetarians who eat dairy, just leave out the bacon

Serves: 6

Difficulty: Easy

Ingredients:

• 100g (4 sl) lean shortcut bacon, sliced
• 1/2 onion, diced
• 1 cup steel cut oats
• 1/2 cup soy grits
  (soybeans which have been toasted and cracked into coarse pieces) rather than fine
• 1/2 cup pearl barley
• 1/2 cup dried red lentils
• 2 cups frozen or diced vegies (1 used 1 cup each of frozen corn and mint peas)
• 200g cottage cheese
• your favourite herbs (I used 1 tsp each cracked pepper, cummin and paprika and 2TB dried basil)

Method:
Heat a nonstick pan without oil.
Add bacon and onion and cook on medium for a couple of minutes.
Add oats, soy grits and pearl barley and stir for a few minutes
Add 2 1/2 cups water and 2 tsp dry vegetable stock and cook on medium-low for about 10 minutes, until most the fluid has absorbed.
Add lentils and another 1/2 cup water and cook for about 15 minutes.
Like risotto, if it starts to stick you add a little water. I used 4 cups of water total and at this point it had a consistency like risotto or porridge - wet enough to hold it together without being sloppy
Add the vegies, cottage cheese and your favourite herbs
Cook on low until the vegies are cooked and cottage cheese melts (you can't see white lumps)
Serve and enjoy

CORE Slow Cooker 4 Grain Porridge

Serves: 6-8

Difficulty: Easy

Ingredients:

• 1/2 cup long grain brown rice
• 1/2 cup steel cut oats
• 1/2 cup burghul
• 1/2 cup pearl barley
• 1 400g tin apricot halves in juice (I didn't drain)
• 4 cups water
• 1 cup Tone milk
• a dash of vanilla essence (about 3 tsp)
• 1 tsp mixed spice

Method:

Spray inside slow cooker bowl with cooking spray.
Throw all in on low at 9.30 pm, off at 7:00 am.

It came out really thick and "creamy". I added about 1/4 cup of milk on top of my serve and some Splenda as I like porridge slightly sloppy rather than like glue LOL

You could use other grains, but keep the proportions the same. I suggest using whole grains or steel cut grains, rather than the rolled type or it might all go to a mushy paste.

If leaving out the fruit, add another cup of fluid (proportion is 1 cup grain to 3 cup fluid, I figured the tinned fruit made up 1 cup).

BTW - the juice from the canned fruit is not technically Core, but was only 1/2 cup juice in the can, or 1 pt between 6-8 serves...

CORE Ham Minestrone Soup in 10 minutes

A quick, easy, cheap and filling soup.

Serves: 6-12 (makes about 5 litres, but can be scales down easily)

Difficulty: Easy

Ingredients:

• vegetable stock cubes/powder
• 1/2 pack french onion soup mix
• 1 cup small sized pasta
• 1kg bag frozen mixed vegies
• a couple of cubes of frozen spinach
• handful of chopped smokey bacon/ham
• crushed garlic
• 1-2 tins diced tomatoes
• Italian herbs mix

Method:

Boil a large pot of water, add everything
Cook on medium with lid on until pasta is tender (about 10 mins).
Season with some Italian herbs mix and pepper.

Not on Core? With 200g ham off the bone and 100g pasta, the whole pot is approx 10-12 points, depending on how much peas and corn are in the mixed vegies.

CORE Thai Turkey StirFry (or Pork or Chicken)

I used diced turkey fillet for this and it was lovely and moist. You could also use diced chicken thigh (breast may be too dry) or pork fillets.

Serves: 2

Difficulty: Easy

Ingredients:

The stir fry:

• 400g turkey fillet, cubed to 2cm (or chicken thigh or pork fillet)
• 1 onion, sliced
• 1 small red capsicum, sliced
• 1 1/2 cups green beans (frozen is fine)
• lemon wedges

Thai Marinade:

• 1 tsp mint
• 1 tsp lemongrass (or juice of 1 lemon)
• 1 tsp chilli paste
• 2 tsp coriander

The "nest" - choose 2 of the below in contrasting colours:

• bean sprouts
• baby spinach
• grated carrot
• shredded lettuce

Method:

Mix the herbs in a non-metallic bowl and add a few tsp of water to make a thinish paste (I use commercial tubes of wet crushed herbs. If using fresh, the quantity given is once pulverized - you could throw it all in the food processor).
Add the turkey to the herbsand stir in. Cover and marinate for 20 minutes.
Spray a nonstick frypan or wok with oil and heat to medium-hot.
Add the capsicum and onions and a few TB of water and cook for a few minutes.
Add the turkey and a few more TB of water. Water helps to steam fry food and reduces oil needed.
Cook turkey for about 5 minutes, then add beans (I added still frozen)
Stir fry for a few minutes until beans are done.
Meanwhile, prepare the nest on the plates/bowls by adding a layer or ring of nest vegetable 1 (I used 2/3 cup bean spouts per serve)
Add nest vegetable 2 leaving about a 2 cm ring showing vegetable 1 (I used a generous handful of baby spinach)
Serve the stirfry on the center of the nest with a wedge of lemon (the lemon is the "sauce" and dressing all in one)

Not on Core? The only points here are for the meat - 4 points for 200g of turkey, chicken thigh or lean pork fillets.

CORE Savoury Beef & Veg Crepes

Pictured with optional light mozarella topping (+1 pt)

Serves: 14-ish crepes depending on size (I ate 4)

Difficulty: Easy

Ingredients:

• Basic crepe recipe cooked as per recipe
• 200g premium mince fried with half an onion (aka savoury mince mix)
• 1 cup vegies chopped small (I used frozen mixed veg)
• 1 cup corn kernels
• 1 cube frozen spinach
• 1/2 cup plain tomato pasta sauce (like Sugo Bello)
• Italian herbs mix
• 1 Spring onion

Method:
Microwave the mixed vegies, spinach and corn.
Add the beef mince, tomato sauce, spring onion and herbs and mix. Allow to cool as hot filling and fingers don't mix.
Spoon 2-3 heaped teaspoons of the beef mince in a line down the center of the crepe, roll up and place on serving plate, 4 or 5 to a serve.

Optional - sprinkle with 20g shaved light mozzarella (+1 pt) and 1-2 TB of the tomato sauce.

Microwave for 1:30 - 2:00 minutes and serve

Not on Core? The total of the beef mix is approx 8 points + the total of the crepes 9 = 17 points to make 14 crepes (2.5pts for 2)

CORE Basic Crepes

Recipe is suitable for sweet or savoury crepes

This recipe keeps nicely in the fridge, cooked or in batter form.
Cover tightly with plastic wrap so it doesn't absorb other fridge flavours

Serving suggestion - a platter of sliced fruits and vanilla yoghurt (cream for non-watchers), build your own style for desert of breakfast.

Note - these cook very quickly and need all your attention for 10-15 minutes. Keep the kiddies occupied somehow :)

Makes: 14 crepes the size of bread and butter plates

Difficulty: Easy

Ingredients:

• 2 eggs
• 200ml nonfat milk
• 1/2 cup cornflour (80g or 6 TB)
• oil spray

You'll also need paper towel

Method:
Whisk eggs, milk, then add flour and whisk a little more.
Heat a small non-stick skillet (I used a 18cm) until very hot. A heavy based skillet is best.
Spray skillet lightly with oil.
Pour 20-30ml of the batter into the pan (I measured 30 ml in a medicine glass) and QUICKLY swirl the pan. The batter will cook in about 20 seconds, so be quick!
When the batter no longer looks shiny, flip and cook other side for about 20 secs.
Get a plate and put one sheet of paper towel on it.
Flip the crepe onto the plate.
Repeat, stacking the crepes with a sheet between each one (stops them getting soggy and sticking together.

To serve, put a few teaspoons of cold filling and roll up (or fold up). For hot crepes, microwave for about 20-30 secs each.

Not on Core? The total of this recipe is 9 points (2 pts for 3 crepes)

Note - the acceptability of using of corn flour in "Core" cooking is debatable, as not all brands corn flours are Core. If in doubt, the amount used is 4 points, divvy up.

CORE Steel Cut Oats Porridge

I have recently been exposed to steel cut oats and they are fabulous!

What are Steel cut oats?

Steel cut oats are whole grain groats (the inner portion of the oat kernel) which have been cut into only two or three pieces. Also known as Scotch or Irish oats. They look like a chopped up rice grain.

Rolled oats have usually been steamed, rolled and toasted (sometimes more than once), so steel cut is significantly less processed than traditiional rolled oats or quick oats.

Steel cut oats are different in texture and taste from rolled oats. They are a little chewier, have a nutty flavour and need to be cooked longer (like brown rice compared to white). They also take longer to digest and keep you full a lot longer! When I eat Steel cut, no snacks necessary between meals.

Generally not in supermarkets, but cheap from health food shops ($3-ish for 500g) or loose in bulk from grain/organics type places.

This recipe reheats well. I make a batch and put in 4 tubs.
I put 1/4 cup milk on the cold oats and microwave for 2-3 mins.

Serves: 4

Difficulty: Easy
Time: about 30 minutes

Ingredients:

• 1 cup steel cut oats (200g)
• 1 TB olive oil (oil is optional, dry toasting works well in non-stick pans)
• 1 tsp mixed spice or cinnamon
• 1 cup nonfat milk
• 3 cups water

Method:
Warm a large non-stick pan with 1 TB olive oil.
Note, if you have a good non-stick pan you can dry toast without the oil (ie a pan which is black inside - eg Circulon, or any of the new post-Teflon breeds)
Add 1 cup steel cut oats and toast for a few minutes (go by smell and colour).
I like to add 1 tsp of mixed spice or cinnamon when toasting.
Then turn down to lowest heat, add 3 cups boiling water, cover and simmer for 20 mins WITHOUT STIRRING (hence the nonstick).
Stir, add 1 cup milk and simmer for another 5-10 mins.
Serve with a splash of nonfat milk and your favourite toppings.

Click here for lots of flavouring ideas

NB - if in a hurry, don't toast, but flavour is greatly improved by this
Not on Core? The total for this recipe is approx 15 points (4 points for serve)

CORE Caramel Couscous Upside-down Cake

I suggest using a short round silicone cake tin.
Mine is 20cm wide and 3cm high and it filled it to the top - perfect.
It's a moist cake and using a high tin might break the cake when you turn it out.

Great for breakfast

Serves: 4+

Difficulty: Easy

Ingredients:

• 2/3 cup dry couscous
• 1/2 cup hot water
• 3/4 cup Cottees Diet Caramel Topping (1 pt)
• 400g tin of pineapple slices in juice, drained
• 1/3 cup frozen berries
• 1 egg
• 100g vanilla diet yoghurt (or natural low fat and 2 tsp vanilla)

Method:
Mix couscous, water and 1/2 cup of the topping in a microwave bowl.
Microwave on high for 4 minutes (5 mins for under 1000W).
Stir, add the remaining caramel and let cool (15 minutes or so)
Mix in the egg and yoghurt.
Spray a baking tin with oil.
Arrange the pineapple rings in the base, adding large frozen berries in the center of the rings and filling the gaps with little ones.
Pour the couscous mixture over the top and smooth off.
Bake at 180*C for 30-35 minutes until firm and pulling away from the edges.
Put a plate upside-down on top of the cake tin. Gently flip the plate and tin and remove tin.

Allow to cool for at least 10 minutes before cutting - it's a moist cake that is a litle fragile straight out the oven. You can always serve neat slices and warm in the microwave :)

Core + 1 pt for the recipe
If eaten at mealtimes, the cake is Core, but there is 1 pt, which rounds to "zero" if you have 4 serves

Not on Core? The total of this recipe is approx 8.5 points (2 for a quarter size serving)

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 Beef & Couscous Patties

Moist and tasty beef patties with couscous, tomatoes and herbs

Serving suggestion: on a bed of mash with a dollop of salsa
Pictured with Potato, Cannellini Bean & Yoghurt Mash

Serves: 4 large muffins (the 1 cup "American" style)

Difficulty: Easy

Ingredients:

• 3/4 cup dry couscous
• 2 tsp powdered beef stock (or 2 cubes)
• 250 grams savoury mince mix (uncooked weight), or 250g premium mince, cooked with 1/4 onion and garlic and cooled
• 1/2 cup tomato paste
• 1/2 cup "creamed" style cottage cheese
• 1 spring onion
• 2 egg
• 2 tsp Italian herbs mix (or your favourite herbs/spices)

Method:
Add couscous, stock powder and 3/4 cup boiling water to a large mixing bowl.
Allow water to absorb and cool.
Add all ingredients and mix well.
Spray muffin pans with oil.
Divide mix between muffin trays
Bake in preheated oven at 180*C for 35-40 mins.

The easiest way to de-tray these is to run a knife or spatula around edge of pan. Invert a baking tray or chopping board on the top. Flip the whole arrangement and give a firm tap on the kitchen counter and they will pop out easily.

Not on Core? The total of this recipe is approx 21 points (5 pts per muffin/patty)

Recipe modified from Buttermint's couscous muffins

CORE Berry Couscous Muffins / Puddings

Great for breakfast or dessert.
Hot or Cold
Particularly nice with vanilla diet yoghurt and strawberries

Recipe is 9 points - I made 9 muffins so that if I have for "snacks", 1 muffin is 1 pt.
Feel free to make 8 or 10, or whatever.

Makes: 9 small muffins (the 1/2 cup ones)

Difficulty: Easy

Ingredients:

• 1/2 cup dry couscous
• 1 egg
• 1 cup frozen berries
• 1 tsp mixed spice
• 1 1/2 TB Splenda
• 1 x 200 g diet yoghurt in strawberry or other berry flavour
• 2 tsp vanilla

Method:
Add couscous, and 1/2 cup boiling water to a large mixing bowl.
Allow water to absorb and cool.
Meanwhile, microwave the frozen berries for 2 minutes, then lightly mash with a fork. The object is to squish out some juice and break up the larger berries into smaller pieces, not to have puree!
Add all ingredients and mix well.
Spray muffin pans with oil.
Divide mix between muffin trays (they were about 3/4 full in 9 x 1/2 cup trays)
Bake in preheated oven at 180*C for 30-35 mins

Not on Core? The total of this recipe is approx 9 points (1 per muffin)

Recipe modified from Buttermint's couscous muffins

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 Beef Schnitzel

Serves: however many, quantities listed are for 2.

Difficulty: Easy

Ingredients:

• blade steak that has been tenderised by the butcher (150 - 200g each person)
• 2 TB corn flour (you won't use all of it)
• 2 tsp your favourite seasoning (I used 1 tsp of lemon pepper and 1 tsp Italian herbs)
• olive oil

Method:
In a tough plastic bag (like those from the green grocer), add corn flour and seasoning, twist the top securely and give a little shake to mix up and check for holes.
Heat a large nonstick frypan with some olive oil until very hot.
Drop the first steak into the bag, twist off and shake the bag until the steak until evenly coated.
Add into sizzing pan and cook for a few minutes, turn ONCE and serve.

Not on Core? A 200g steak is approx 4 pts and tenderised is HUGE!

CORE "Smokey BBQ" Chicken Breast

Slicing grilled chicken is a good way to control your serving of chicken breast when the fillets are enormous and shows the lovely coloring from the smoky BBQ seasoning.

Serves: 2

Difficulty: Easy

Ingredients:

• 2 medium chicken breasts (about 400g)
• powdered "Smokey BBQ" seasoning

Method:
Put chicken on a plate and sprinkle seasoning over both sides. Allow to sit for at least 10 mins.
Heat a grill or frypan (I used a Foreman grill) very hot and cook chicken until done, turning only once (no need for a Foreman).
Slice and serve with a big plate of vegies.

Not on Core? A 200g chicken breast fillet is approx 4.5 points (raw weight)

The "enormous" serving pictured is 200g on a very large plate.