Almost Core Egg White Open Omelette with ham, spinach, tomato and cheese sauce (+0.5)

Low fat, fluffy omelette with a smooth cheese sauce

Serves: 1
Difficulty: Fairly Easy
Points: 2.5pts or Core +0.5pts
Cooking time: 6-7 minutes

Ingredients:

• 4 egg whites
• 2 TB cottage cheese
• 30g of thin sliced smoked leg ham
• 1/2 a ripe tomato, sliced razor thin
• handfull of baby spinach
• * 1 x 97% fat free Kraft Single (trust me on this one, OK?)
• salt and pepper

Method:
Spray a bread and butter size non-stick skillet with a little oil and pre-heat on high.
Blend the egg whites and cottage cheese together for about a minute. You want it to thicken slightly and turn white, but not form peaks.
Pour the egg white mix into the pan and immediately turn down to medium.
Cook for about 3-4 minutes without a lid. The bottom of the omelette should look firm and set, but there will be fluff on the top third.
Sprinkle with a little salt and pepper
Cover the omelette with the ham, then the tomato, then the spinach.
Break the cheese slice into 3 pieces and spread across the spinach.
Put the lid on and cook for another 3 minutes. The aim here is to steam the spinach and tomato and combine the juices with the cheese slice to form a creamy light cheese sauce.
(If your skillet doesn't have a lid, put a metal baking tray on top and remove with a pot holder)
Slide a egg flip around the edges gently to loosen, then underneath. Now you can gently slide the omelette onto your plate.

For a more substantial meal, slide the omelete onto a rye mountain bread (+ 1 pt for Pointers) and roll up.

Not on Core? The total Points for this recipe is 2.5 pts
On Core you need to allow 0.5pt for the cheese slice

Almost CORE Apple, Yoghurt and Sultana Slice

This is similar to those yoghurt slices - I think they were called Alaskan Slice.

Serves: 3 for breakfast or dessert

Difficulty: Easy

Ingredients:

• 1 TB gelatine
• 1 x 175g or 200g tub of diet yoghurt - natural, vanilla or your favourite
• 100g (1 cup) Rolled oats
• 3/4 cup water
• liquid sweetener (or powder) to taste (I used unsweetened natural yoghurt and 20 drops liquid stevia. This is approx 8-10 tsp worth)
• 50g (3 TB) sultanas *
• 1 cup of stewed apples (no sugar)
• 1 tsp vanilla essence
• sprinkle cinnamon

Method:
Dissolve gelatine in 3/4 cup boiling water
Add oats and sultanas
Microwave on high for 1 1/2 to 2 minutes to cook oats
Add yoghurt (is OK if still hot) and rest of ingredients and stir
Pour into 3 small or 1 large rectangular tub about 1.5 cm deep and smooth off
Set in fridge overnight
Run a blunt knife around edge to loosen, tap out onto a plate.

This sets quite firm, you could wrap in Gladwrap and eat in hand on-the-go, rather than on a plate. If you want to eat as a 'bar', I suggest you do it about 2cm thick.

On Core, you will need to count the sultanas at 1.5pts for all, or 0.5 pts per serve

Not on Core? The total Points for this is 9, or 3 pts per serve

Almost Core Tasty White Sauce - use like Bechamel

Tonight I was asked my recipe for making white sauce. Since I was typing it up, I thought I'll post it here too. Picture coming when I make it again.

This is a light version of White Sauce or Bechamel Sauce which doesn't use butter, but uses mustard or chives to stop it from being bland glue paste :)

Serves: 2 (multiply as needed)
Makes a little more than 1/2 a cup. A 1/4 cup serve is plently to drizzle over silverside and a huge serve of vegies

Difficulty: Easy but needs watching and stirring for a couple minutes. Do not leave unattended.

Ingredients:

• 1/2 cup non fat milk
• 2 TB of cornflour
• Add 1-2 tsp of grainy mustard
• 20g of grated reduced fat cheddar cheese *
• Optional - chopped chives or spring onion greens with or instead of mustard.

Method:
Warm  milk gently on stove.
Mix cornflour with some water to make a paste (thinner than cream).
Whisk about 1/4 of the cornflour mix through the warm milk and wait about 1 minute for it to thicken. Repeat until you get to desired consistency (you won't need all the flour mix - add about 1/4 at a time).
Add grainy mustard and stir through cheese until it melts.
Note - Once flour is in the milk - do not walk away, just whisk and whisk on low heat or you can get serious lumps and burnt saucepan.

Often I add finely chopped chives or spring onion greens with or instead of mustard.

Not on Core? The total Points for this recipe is 2 pts using 50% reduced cheese, or 1 pt for a generous serve
On Core, just count the cheese for 1/2 pt using 50% reduced cheese

Almost Core Spaghetti Bake

Note: Pictured serving is 1/4 aka "hungry man serving" which is 8 pts!

Serves: 4 - 6

Difficulty: Easy

Ingredients:

• 3 gloves garlic, diced (or crushed garlic from jar)
• 1 large onion, diced
• red capsicum, diced, about 1/2 cup
• 400g very lean mince meat
• carrot, grated, about 1 cup
• 1 x 420g can diced tomatoes
• 3 rounded TB of tomato paste
• 2-3 tsp dried basil
• 1 TB chicken stock
• 300 g dry spaghetti
• 30 g (1/3 cup) of strong grated parmesan
• salt and pepper

Method:
Spray a large non stick fry pan with oil.
Fry onion, garlic and capsicum for 3 minutes, then add the mince.
Meanwhile, break the spaghetti in half and boil for about 8 minutes, until done, but still a tad firm. Drain and put aside.
When mince is browned, add all ingredients except parmesan and pasta and simmer for 5 mins.
Turn heat off and mix the pasta through the mince mix.
Spray a springform pan generously with oil (or use a rectangular cake tin or baking dish).
Pour the spaghetti into the oiled tin.
Firm the spaghetti down with a potato masher or spoon.
Sprinkle top with parmesan.
Bake at 180*C for 35 mins. If using a springform pan, put on a baking tray to catch any drips.
Sit for 5 mins before cutting.

Not on Core? The total Points for this recipe is 33 pts for the whole recipe, or 5.5 pts, serving 6

On Core, you'll just need to count the parmesan at 3.5 pts for whole recipe, 0.5 pts each serving 6

Core Gai Kratiam - Chicken with Garlic and Pepper - Thai Cooking School (Core +1pt)

I learnt this authentic Thai recipe at Thai cooking school in Patong, Phuket in January

The accompaniments in the photo are chilli sauce and rice vinegar with cucumber, chilli and shallots

Serves: 1

Difficulty: Easy

Ingredients:

• 80g chicken breast, sliced
• 2 tsp chopped garlic (don't use garlic in a jar for this one, you need real garlic)
• 1 tsp oyster sauce
• 1 tsp light soy sauce
• * 1 teaspoon brown sugar or palm sugar (*1pt)
• 4 pinches of ground white pepper (black pepper looks like burnt flecks)
• 1 TB vegetable oil

Method:

In a bowl, add together all of the ingredients except the oil and allow to sit for 10 mins.
Turn on fry pan or wok to LOW heat and add the oil.
Fry the chicken mix until the chicken is cooked.
Serve

Not on Core? The total Points for this recipe is 3.5pts
If serving with rice, don't forget to add the points for rice - 1/2 cup cooked rice is 1.5 pts

On Core, allow 1 pt for the sugar.

Core Khao Tom - Thai Rice Soup - Thai Cooking School (Core + 1pt)

I learnt this authentic recipe at Thai cooking school in Patong, Phuket in January.

If using chicken, it's called Khao Tom Gai
Beef = Khao Tom Nua, Pork = Khao Tom Moo, Prawns = Khao Tom Goong

Serves: 1

Difficulty: Easy

Ingredients:

• cooked rice, 60g or 1/3 cup
• 500ml water
• meat - handful of meat of choice, sliced thin (for Pointing, 80g chicken breast or lean steak, you can also use 2 pts of pork or seafood if you wish)
• * 1 TB brown sugar or palm sugar (*1pt)
• 3 TB light soy sauce
• 2-3 pinches ground white pepper (note black pepper may be used for taste, but it looks like burnt flecks)
• 4 baby corns, cut to 2cm
• 1 handful cabbage, cut to 2-3cm square
• 1/3 small carrot, sliced thin

Method:
In a small pot bring the water to the boil.
Add meat and keep boiling until meat is cooked.
Add cooked rice and remaining ingredients.
Cook for 3-4 minutes, being careful not to over cook the vegies.
Serve and enjoy.

This is traditionally served with 2 garnishes - 2 pinches of pickled radish and a pinch of fried garlic.

Not on Core? The total Points for this recipe is 4pts for a large bowl

On Core you need to allow 1 pt for the sugar

Me in cooking school serving Khao Tom. Yes I am very sunburnt from snorkelling the day before.

Dee Mess (healthy version of Eton Mess) Core +1 pt

This is a deliciously healthy version of the Eton Mess classic which is cream, berries and meringue.
If you like pavalova, you must try this!

Photo coming when I get a glass serving dish :)

Serves: 4

Difficulty: Very Easy

Ingredients:

• 2 cups of thick nonfat yoghurt, plain or flavoured
• 4 passionfruit
• 1 1/2 cup frozen berries
• Powdered Sweetener (like Splenda)
• cinnamon
• * 4 mini meringue nests (0.5-1pt each depending on brand).
  Alternatively, use meringue kisses.
• 1/2 punet of strawberries to decorate

Method:

Put about a cup of yoghurt in glass bowl, top with good handful of frozen berries, pulp of 2 passionfruit and some powdered sweetner to equivilent sweetness of a few TB, sprinkle with cinnamon.
Repeat yoghurt and fruit layer.
Cover and fridge for about 20-30 mins to let flavours develop and berries thaw.
Put a mini meringue shell in serving bowl and smash, top with spoonfuls of the yoghurt and fruit mix.
Top with a sliced strawberry.

On Core you'll need to count the meringue at 0.5-1 pt each depending on brand

Tortilla Stacks - Core +1.5pts/serve

An interesting twist to conventional burritos that is sure to become a family favorite.

Serves: 6

Difficulty: Easy

Equipment: a 20cm Springform Cake pan.
If you don't have one, you can still make the stack, spreading the filling to 5mm of edges.

Ingredients:

• 500 g Very Lean Beef Mince
• 1 large Onion, diced to 5mm
• 1 large or 2 small Red Capsicums, deseeded and diced to 5mm
• 2 clove Garlic, crushed (or 2 tsp garlic paste)
• 1 x 400g can Diced Tomato
• 1 cup (150 g) Frozen Corn Kernels (or 125g can, drained)
• 1 cup Canned Mixed Beans or Kidney Beans, drained and rinsed
• 4 Light Tortilla Wraps (I suggest Old El Paso Light Tortilla Wraps
• 200 g of Low-Fat Cottage Cheese, blended smooth
• 1 tsp Paprika
• 1 tsp Dried Coriander
• 2 tsp Cumin powder

Method:

Fry onion, garlic and capsium with 3TB water in a non-stick pan until onion becomes translucent.
Add mince and cook until browned, breaking up any clumps.
Add tomatoes, corn, tinned beans and spices.
Simmer for about 15 minutes until juices evaporate and it becomes thick.
Lightly spray a 20cm spring form pan with oil. Place pan on baking tray (to collect any leaks).

Place 1 tortilla in pan, top with 1/3 mince mix.
Repeat layers twice, ending with a tortilla on top.
Cover top cortilla with the blended cottage cheese, sprinkle with a little paprika.
Bake at 180-200*C for 25-30 mins

Allow to stand for 5 mins before slicing.
Serve with a green salad.

On Core you need to count only the Tortillas - 7.5 pts in whole recipe, or 1.5 pts each serving 6

Not on Core? The total Points for this recipe is 29.5 pts, or 5 pts each serving 6

Nutritional data (per serve):

318 cals, 1328 kj, 7.5g fat, 3.4g sat fat, 29.2g protein, 31.8g carbs

Almost Core Crispy Honey Chicken (0.5pt each)

The chicken takes the same time to cook as homemade potato chips, so cut up a couple of spuds and throw them in too

Serves: 2

Difficulty: Easy

Ingredients:

• 2 x 140g skinless chicken fillet
• 2 tsp grainy mustard
• 1/2 tsp (or more) cracked pepper
• 1TB (4tsp) honey
• 2/3 cup Weeties

Method:

Put the Weeties into a strong plastic bag and gently squeeze to break down to about 1/3 size flakes, not to dust.
Put honey, mustard and pepper in a shallow dish and microwave for 2o-30 secs to thin the honey.
Press the first fillet into the honey mix, turn over and press again.
Drop into the bag of Weeties, twist the top and shake to coat.
Put onto a baking tray, repeat.
Spray with cooking spray and bake at 180*C for 25-30 mins.

On Core? The honey is 1 pt or 0.5 pts per serve

Not on Core? The total Points for this recipe is 8pts, or 4 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

Almost CORE Chicken Filo Pies (+0.5 pts)

A plain chicken pie base with flavour options like mushroom, pepper, coriander, curry etc.

Includes instructions for making as a family pie and as individual pies
I prefer individual pies as it helps control portion distortion and prevent seconds-itis :)

Serves: 6

Difficulty: Easy

Ingredients:

• 750g chicken thigh fillets, diced 1cm
• oil spray
• 1 large onion, chopped
• 2 tsp crushed garlic
• 2 tsp chicken stock
• 1/2 cup nonfat milk
• 3 TB cornflour
• 1 cup corn
• 1 cup peas
• 2 cups mixed vegies (frozen or fresh diced small and steamed)
• 3 cubes frozen spinach
• 6 sheets filo pastry

The above ingredients make a middle of the road "creamy" chicken and vegetable pie which you can add your favourite flavourings.

Optional - herbs of choice

• For a plain family friendly pie, just add a little parsley
• For a creamy Thai style, add a bunch of chopped coriander and 2 tsp mint (pictured)
• For mushroom chicken, add 1 cup chopped mushrooms with the other veg and a sachet of cup-a-soup style cream of mushroom soup (point it)
• For pepper chicken, add lots of cracked pepper
• For curry chicken - add 2 tsp mild curry powder, and adjust to taste.
• For farmhouse style, add tarragon and thyme
• For basil chicken, you guessed it, add chopped basil
• You can also use any of the herb, spice or seasoning blends like Moroccan, Thai, mixed herbs, lemon pepper, Italian etc

Method:

Spray a large pan with oil, heat and add chicken, onion and garlic.
Fry for about 10 mins until chicken is no longer pink on the outside.
Turn heat down to low and add 1 cup water, stock, salt and pepper and simmer with lid on for 15 mins.
Mix the cornflour with 1/4 cup water and add to pot with the milk. Stir for 5 mins while sauce thickens.
Add vegies and herbs and turn off heat - mix must cool before it can be in contact with the pastry. (If your stove top or pan retains heat, pour into a plastic of pyrex bowl).
Take filo out of fridge, it's easier to work with at room temperature.
Preheat oven to 200*C

Individual pies:
Lay out 1 sheet of filo, spray with oil and fold in half.
Drape carefully over a medium ramekin or a 1 cup muffin tray.
Put 1 cup of mix in center, spray and fold down pastry to cover mix.
Repeat to make 6 pies.
Bake for approx 30 mins until golden brown.
Serve within 10 minutes - filo gets soggy when it sits.

NB - with 1 sheet of filo, the base can be a little soft and is best served in the ramekins. If serving on plate, use 2 sheets of filo pastry for more firmness.

Family pie:
Spray pie dish with oil spray.
Cut 6 sheets of filo in half.
Put first sheet in base of pie dish and spray with oil.
Pepeat for 2nd - 7th sheet, rotating dish/filo so that one sheet does not overlay another (looks like a big star).
Add pie filling.
Place 1 sheet of filo on top of filling, spray with oil, repeat with sheets 2-5, again staggering each sheet.
Crinkle or fold down pastry edges to seal pie. Spray again.
Bake for approx 30 mins until golden brown.
Serve within 10 minutes - filo gets soggy when it sits.

On Core? Allow 0.5 pts per serve for the filo

Not on Core? The total for this recipe is approx 23.5 pts, or 6 points per serve

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