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 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 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 - The Perfect Omelette

Serves: 1
Instructions are for 1 x 2 egg omelette in a bread and butter plate skillet. Double for a 4 egg omelette in a dinner plate sized pan.

Difficulty: Easy

Ingredients:

• 2 eggs
• olive oil or spray

Method:
There are 2 keys to the perfect omelette:
(1) use a non stick pan
(2) for every egg you use a half egg shell of water - thank you year 9 Home Ec teacher! This works for any type or size of egg (I've done with duck eggs)

Spray pan with oil (or use paper towel).
Heat pan on high (eg 8/10 setting) until pan is very hot.
Add 2 eggs and 2 half eggshells of water to a bowl and whisk (or blender or shake) until very fluffy.
Pour into pan, gently rolling the pan to give good coverage (it should look like a weird cappacino).
Turn down to medium-low (eg 2/10) and cook without a lid until only the top 1mm or so isn't set (the fluff will still be there).
Sprinkle with salt/pepper/herbs and spread "filling" on half of the omellet (warm it a little if you are putting heaps in)
Cook a further couple of minutes until egg is set and doesn't look "wet"
With a big spatula (try 2 spatulas for large omelettes), fold in half and slide onto plate.
Serve immediately! Omelettes lose their fluffiness if they sit.

Filling suggestions:

• grated low fat cheese (family friendly). You could also add bacon or ham
• ricotta/cottage cheese, tomatoes (deseed), Italian herbs, bacon
• asparagus, corn, capsicum and salsa
• cooked mushrooms
• mince, salsa, baked beans
• ham, mushrooms, olives, tomato, pineapple, touch of grated cheese, Italian herbs (think like calzone - your favourite pizza flavour is great!)
• left over roast chicken, and chopped vegies with cottage cheese
• have a half serve of "left overs"? Many leftovers can be used in omelettes (ask, "would I put it in a toasted sandwich?")
• MY FAVE - cottage cheese, smoked chicken breast, asparagus, corn, capsicum, spring onion, basil

If you put a decent filling in, you probably won't want toast with it.

Not on Core? The basic omelette is approx 3 points for 2 eggs, plus whatever you use as filling

Core Baked Egg, Vegies and Rocket

Serves: 1

Difficulty: Easy

Ingredients:

• 30g rindless short cut bacon, sliced
• 1/4 onion, chopped
• 1/4 cup corn kernels
• 1 cube frozen spinach, defrosted
• handful rocket
• 1/2 small red capsicum, chopped
• oil spray
• 1 egg
• 2 roma tomatoes, chopped

If you have some beansprouts, chop them up a bit and throw in 1/2 cup for the "crunchy factor"

Method:
Spray frypan with oil spray and heat. Cook bacon, onion and capsicum until bacon browns, then take off heat.
Mix corn, spinach, tomatoes and rocket into bacon mix. Add pepper and salt.
Pour into ovenproof small baking dish (about 2 cup capacity), pushing down firmly with back of spoon.
Make a shallow depression in the middle and crack an egg into it.
Bake until egg white is cooked (15 - 30 m)

Not on Core? The total of this recipe is approx 2.5 points

CORE Nicoise Style Tuna Salad

Serves: 1

Difficulty: Easy

Ingredients:

• 1 cup lettuce, shredded
• 1 carrot, grated
• 1 100g tuna in springwater, drained
• 1/2 cup frozen beans, defrosted
• 1/4 cup frozen corn, defrosted
• 6 cherry tomatoes, halved
• 1 boiled egg, cut into wedges
• Your favourite Core dressing

Dressing ideas:

• 1 TB olive oil, juice from 1 lemon
• low fat natural yoghurt, garlic, pepper
• Kraft 99% fat free Caesar or Ranch Dressing - 2 TB is 0.5 pts

Method:
Mix beans, corn, lettuce and carrot in bottom of bowl.

Top with the cherry tomatoes, egg and drizzle with dressing

Not on Core? The total for this recipe is approx 2.5 - 3.0 pts, plus dressing

CORE Ricotta Quiches

Serves: 10 mini quiche

Difficulty: Easy

Ingredients:

• 3 eggs, beaten
• 1 x 250g Perfect Italiano Light Ricotta
• 10 slices of smoked leg Ham - see note
• 1 carrot grated
• 1 zucchini grated
• 1/2 cup corn kernels
• 3 TB chopped parsley
• 1 spring onion, chopped
• ground pepper
• 1 tsp dried Italian herb mix
• 5 cherry tomatoes, halved

Optional - you could also add finely chopped capsicum, mushroom, aparagus etc.

Note re ham
To get a nice scalloped shaped shell for the quiche, I recommend using small round ham. I used a 100g packet of Don's Honey Ham from the dairy cabinet.

Method:
Spray 1/2 cup muffin tins with oil spray and place a slice of ham in 10 holes
Mix eggs and ricotta well, then add all ingredients apart from cherry tomatoes and mix.
With a soup spoon, distribute mix into ham shells.
Top with half a cherry tomato sprinkle a few flakes of Italian herbs on the tomato.
Push the tomato down into the ricotta mix with the back of the spoon.
Lightly spray top with oil.
Bake at 180*C for 35-40 mins.
Put under griller if you want more golden colour

Any left over mixture can be baked in a greased muffin tray without the ham for a yummy patty.

Not on Core? The total of this recipe is 9 points, or 1 pt per quiche

CORE Scrambled Eggs with Vegies

Serves: 1

Difficulty: Very Easy

Ingredients:

• 2 eggs
• 40 g bacon diced
• 1/4 onion diced
• 1 1/2 cup frozen vegetables (Also vegie left overs are good for this)
• herbs - dried mixed herbs, Italian herbs or fresh basil or parsley
• 1/2 capsicum (optional)
• Oil spray

Method:

Heat a reasonable size non stick frypan coated with cooking spray (I usually use frozen bacon and frozen onion, so use 3 TB water instead)
Cook bacon, onion and capsicum.
Add frozen vegies and a few TB of water to steam them (or left over veg, no water).
When vegies are cooked, add herbs and salt pepper.
Crack eggs directly into pan and stir quickly.
Cook until egg is set and serve in a bowl.
I usually find this is filling enough without using bread.

Optional - top with cottage cheese or salsa (Core) or a small amount of *low fat cheddar or *parmesan (*Points)

Not on Core? This recipe is 3.5 points (using "free vegies")
If using peas, corn or cheese, you'll need to add those points