CORE Guilt Free Guacamole Dip

Is also lovely spread on sandwiches or as a hot/cold sauce to grilled beef, chicken or lamb.

Serves: About a cup

Difficulty: Easy

Ingredients:

• 1 x 340g tin asparagus in spring water, drained
• 1/3 jar of mild salsa
• 1 "clump" of coriander
• 1 spring onion
• 1 tsp garlic
• cracked pepper
• carrots or other crudities (raw vegies) as dippers

Method:
Whiz all until mixed. Peel a carrot or 2 and dive in.

Note: If you make the day before, it will seperate a little in fridge overnight. This is fine - it's 2 "wet" vegies :) Just stir it before serving

Not on Core? This recipe is ZERO points

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 Perfect Rice, Every Time

Serves: adaptable

Difficulty: Easy

Ingredients Ratio:

For every cup of rice, you need 2 cups of boiling water
ie 1/2 cup rice and 2 cup water, 2 cups rice and 4 cups water

Absorption Method:

Add rice and water to a pan, simmer with lid on, stirring occasionally until all water is absorbed.

If you have a pot which "sticks", use an extra 1/4 cup of water and stop when there is a thin layer of 1 or 2 mm of water at bottom and strain off.

• White rice: 12 - 15 minutes
• Brown rice: 25 - 30 minutes

You do not need to drain or rinse the rice if you are using straight away.

Microwave : use a large container with a steam venting lid to prevent making a mess of your microwave. If you don't have one, then a microwave jug with plate on top works well. Timing depends on microwave and quantity, but when the water is all absorbed, the rice is done.
Brown rice can be done in the microwave, but I think is better on the stove.

Left overs:

If you cook too much rice, tip into a strainer and wash with cold water.
(Why? It stops from continuing to cook in it's own heat and also stops it sticking together).
Drain and fridge/freeze in sealed container or tub.
To reheat, simply put in strainer and tip over a kettle of boiling water.
You can microwave cold rice, but I only recommend this when there is a sauce on top as it can stick together.

Flavoured rice:

Add stock cubes and/or strong herbs like garlic, parsley, coriander, rosemary to water.

I often add frozen vegies in the last 5 minutes to flavored rice for a quick side dish.

Hints

• If you are cooking a stew or curry and it won't thicken, considering adding some rice and simmering for about 12 minutes. Add about a cup of rice (recipe for 4 or 6) and if it starts looking a little dry before the 12 minutes, add a dribble of water.
• To make a hearty casserole, add up the liquids you've added and add slightly less than half the quantity of rice.
  eg a can of tinned diced tomatoes and 2 cups of stock would be approx 3 or 3.5 cups, so add 1.25 to 1.5 cups white rice.
  Rice takes close to an hour to cook in a lidded casserole. If your casserole is cooking for a lot longer to tenderise the meat, add rice about an hour before end.
• Rice and slow cookers can equal mush. Add about 2 hours from end and don't stir it.

CORE Tuna and Zucchini Paella

Picture coming - food doesn't photograph so well when it's hot ;)

Tuna, rice, lemon pepper and vegies.
Nice hot or cold as a salad.

Serves: 6

Difficulty: Easy

Ingredients:

• 1.5 cups basmati rice
• 3 tsp vegetable stock powder (or 3 cubes)
• 1 x 420 g chunk Tuna in Spring Water
• 1 tin diced tomatoes
• 2 or 3 zucchini, sliced in 0.5cm slices
• 1 large onion, sliced
• 2 tsp grated lemon zest
• cracker pepper
• 4 tsp olive oil
• 3+ cups of frozen beans
• 1 cup corn kernels

Method:

Heat a large nonstick pan, add 2 tsp oil.
Sautee onion and zucchini until onion goes clear and zucchini skin is bright green.
If like me, you prefer al dente zucchini, remove onion and zucchini to a bowl, otherwise leave in pan.
Add last 2 tsp oil and dry rice, stir to coat.
Add 2 cups of water, stock powder/cube and the tin of tomatoes and simmer over low heat, stirring frequently. Add extra water as water absorbs (I used 2 3/4 cups water in total)
After about 20 minutes, add the tin of tuna (don't bother draining) and the frozen veg (still frozen).
Simmer for 5 minutes, add zucchini back.
Season with a good dose of cracked pepper and add the lemon zest.
Simmer for 5 mins and serve

Not on Core? The total points for this is approx 22 points (3.5 pts per serve)

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 Stuffed Capsicums

Capsicums filled with rice, beef, tomatoes and Italian herbs.
Great served hot or cold.

Vegetarian option
Instead of beef mince, use: finely chopped mushrooms, eggplant or zucchini and grated carrot lightly sauteed with onion and garlic. You may wish to add a few capers or olives.

Serves: 4

Difficulty: Easy

Ingredients:

• 4 red capsicums.
  They need to be round, about the size of a softball or grapefruit with a flat bottom so they will sit reasonably flat.
  (Alternatively, use long red capsicums and cut in half top to bottom to make "boats". You may wish to cover the rice mix with alfoil so it doesn't dry out)
• 2 /3 c dry basmati rice
• 200g premium beef mince
• 1/2 large onion, chopped
• 1 tsp crushed garlic
• 3 TB tomato paste
• 2 tsp olive oil
• 1 TB chopped fresh basil or 2 tsp dry basil or Italian herbs

Method:
Add rice and 2/3 c water to microwave container with lid (one that lets steam vent)
Microwave for approx 9 minutes. Most of the water should be absorbed, and the rice should be chewy not crunchy.
Heat frypan, add oil, mince, onion, garlic. Cook until brown.
Add the mince to the warm rice, with tomato paste and herbs.
Cut the top off capsicums, about 1 cm from top (pair capsicum lids with their bottoms)
Spoon the rice mix into the capsicum "cups", compact with the back of spoon and put lid back on, lining up ribs if possible.
Bake in moderate oven until capsicum begins to brown and "wilt".

Not on Core? This recipe is approx 12 points (3 per capsicum)

CORE - Tropical Fluff / Mousse

This tropical mousse is made just from jelly and yoghurt,
so is Core for snacks or dessert.

Only 0.5 points per serve.

Serves: 4

Difficulty: Easy

Ingredients:

• 1 packet of raspberry diet jelly crystals
• 1 packet of peach and apricot diet jelly crystals
• 2 x 200g tubs of non fat vanilla yoghurt (I used Nestle Diet)

Method:

In a 6 cup capacity bowl, add jelly crystals and 1 cup boiling water.
Stir with fork to dissolve and allow to cool on bnch for 30-60 minutes.
Add 1 cup cold water and yoghurt and mix with hand beater or whisk.
Pour into four 200ml glasses or glass bowls.

Try different combinations of jelly flavours, just be mindful of the colours you will create (ie green + orange = looks disgusting, even if it tastes good)

Not on Core? The total for this recipe is 2 points (0.5 pts per serve)

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

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

Core Chicken, Pumpkin and Rocket Risotto

Serves: 4

Difficulty: Easy

Ingredients:

• 300 g chicken mince (or finely chopped fillets)
• 1 onion, chopped
• 1 clove garlic, crushed
• 1 1/2 cups basmati rice
• 1 cup pureed pumpkin (or thick pumpkin soup)
• 1/2 cup frozen corn
• 1/2 cup frozen peas (try mint)
• 4 chicken stock cubes
• 4 tsp olive oil
• 1 capsicum or chargrilled capsicums, sliced into strips
• 2-3 TB fresh chopped basil
• 1 cup rocket

Method:
Fry chicken, onion and garlic in large nonstick pot with 1tsp oil and put aside (if using raw capsicum, add at start).
Using same pan, turn down to medium, add the remaining oil and the dry rice.
Stir to coat with oil, and fry for about 3 or 4 minutes.
Add 1 1/2 cups of boiling water and stock and simmer for 10 minues until most water has absorbed.
Add pumpkin and cook for another 5-10 minutes, adding a splash more water if it looks a little dry.
Add frozen or grated vegies, beef mix, chargrilled capsicums and basil and cook for 5 minutes, stirring.
Again, add a little water if it starts to stick.
Turn off heat, stir through rocket and serve.

Optional - serve with 2 tsp sharp parmesan (0.5 pts)

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 Ricotta Pizza

Pictured with light wholemeal pita (1.5 pts)

Serves: 1 - 2 (2 small pizzas)

Difficulty: Easy

Ingredients:

• 50 g rindless shortcut bacon (3 slices), sliced
• 2 small rye pita bread (or white or wholemeal - Points)
• 1/4 jar mild salsa
• 75g Perfect Italiano Light Ricotta (1/3 a 250g tub)
• 1 tsp crushed garlic
• 1 spring onion
• 2 small Roma tomatoes, sliced
• 1/4 small onion, sliced
• 1/4 capsicum, sliced (or grilled capsicum)
• 1/2 tsp rosemary ground
• 1 tsp Italian herbs
• other points-free vegies like olives, mushrooms, asparagus etc

Method:
Put pita on oven tray and spread thickly with salsa
Mix ricotta, garlic and rosemary and dollop over pita bases.
Sprinkle ham, onion, spring onions, capsicums and other vegies.
Add tomato and sprinle with herbs.
Bake on high for about 10 mins.

Not on Core? Each pizza is approx 3 pts

CORE Chicken, Ricotta & Rocket Pasta

This colourful pasta tastes as good as it looks.
Mild "creamy" ricotta sauce gets its flavour from the rocket

Serves: 4

Difficulty: Easy

Ingredients:

• 300 g chicken mince
• 1 large onion, sliced
• 1/2 red capsicum, cut in strips
• 2 tsp crushed garlic
• 3 tsp olive oil
• 250 g pasta (spiral or penne)
• 1 large carrot (at lest 2cm thick), peeled
• 2 small/1 large zucchini
• 1/2 cup mint peas, frozen
• 1/2 cup frozen corn
• 1 cup frozen beans
• 1/2 bag rocket (about 50g)
• 1/2 a 250 g tub Perfect Italiano Light Ricotta
• 2 small or 1 large spring onion, sliced
• 2 tsp seeded mustard
• 3 tsp finely chopped fresh basil
• 1/4 c non-fat milk

Method:
Using a vegetable peeler, make ribbons of carrot and zucchini, ensuring some green skin is visible on each zucchini ribbon. Put ribbons in base of strainer/colander.
Heat a large frypan with the olive oil.
Fry the onion, garlic and capsicum until the onions go clear, then add chicken mince.
Meanwhile, boil a large pot of water and add pasta.
When chicken is cooked (chicken mince does not brown, it will still be white), add frozen vegies and a few TB of water to steam them.
When pasta is al dente (around 9 mins), pour into strainer over vegie ribbons, give a good shake and straight back to pan. Stir through rocket and set aside for a couple of minutes while you make the pasta sauce.
Add ricotta, milk, mustard, basil, spring onion and some cracked pepper to the chicken/veg mix and stir through.
Add sauce to pasta and stir through.
Serve immediately.

Optional - add 2 tsp of parmesan cheese for 0.5 pts (well worth it)

Not on Core? The total for this recipe is approx 25 points

CORE Quick Noodles - 10 mins - No preparation

This is a throw together meal using my favourites from the freezer.

No preparation. You can of course use fresh vegies etc.

Some of you girls know one of my lifesavers is cooking mince up with onion and garlic and freezing it in meal size portions. Another is frozen chopped onions and frozen bacon.

Serves: 2

Difficulty: Easy

Ingredients:

• 1 packet of "savoury mince" (or 200g premium mince cooked in garlic and onion)
• 50 g frozen bacon pieces
• 100g frozen onions (or chopped fresh)
• 80g rice noodles
• 1 egg
• chinese 5 spice mix
• soy sauce
• frozen veg
• 1 tsp crushed garlic
• 1 tsp crushed ginger

Method:
Soak rice noodles in boiling water while your big frypan/wok is getting hot.
Scramble one egg in a little olive oil and put aside.
Add a couple of tsp olive oil and fry onion for a few mins, then add bacon (I add while still frozen), garlic and ginger.
If it starts to stick, add a few TB of water
Meanwhile microwave frozen mince for 1 min to defrost, then add to pan.
Microwave frozen vegies until just defrosted. I used approx 1 cup beans, 1/2 c corn, 1/2 c mint peas.
Sprinkle the mince/onion/bacon mix with Chinese 5 spice mix (a good couple of tsp) and add a splash of soy and a splash of water.
Add vegies and stirfry for a few mins.
Drain noodles. I cut mine up a bit with scissors. Add to pan, add scrambled egg mix, cook a min or 2 and serve (optional - drizzle of soy)

Not on Core? The total of this recipe is 13.5 pts, plus points for corn or peas if used

CORE Fruit Salad Chicken Curry

Ok, this sounds totally weird, but is only Apricot Chicken with pineapple and orange.
A sweet and mild curry

Serves: 4-6

Difficulty: Easy

Ingredients:

• 500g chicken thigh fillets, diced
• 1 large onion, sliced
• 2 tsp olive oil
• 1 x 410 g tin of apricots in juice
• 1 x 225 g tin of pineapple pieces in juice
• 2 small oranged, peeled and diced
• 3 tsp mild curry powder
• 1/2 tsp garam masala
• 1 1/5 tsp cummin powder
• 3 cups stir fry vegies
• Optional - splenda

Method:
Cook chicken and onion in olive oil.
Add fruit and cook for 5-10 mins with lid off.
Add spices and vegies and cook for a further 10 mins.
Optional - add a few tsp of Splenda

Serve on a bed of rice

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 Mexican Beef & Bean Pies

A lovely alternative to Tacos or burritos. They look good enough for company, are very tasty and 100% Core using Rye Mountain bread.
I've also included instructions for family friendly versions using tortillas and tasty cheese.

Serves: 6+ people, 12 pies (suggest serve 2 for adults, 1 for children)

Difficulty: Easy

Ingredients:

• 500g premium beef mince (or savoury mince from freezer)
• 2 onions, sliced
• 2 cloves garlic, crushed
• 2 tsp olive oil
• 2 tins 4 bean mix, or 1 of kidney beans and 1 of bean mix
• 2 tin crushed tomatoes
• 4 tsp cumin
• 2 tsp paprika
• 20 - 30 drops Tabasco (30 was quite mild - we poured hot chili sauce over the top for some "kick")
• 1 cup frozen corn
• Rye Mountain bread to keep Core (Corn Tortillas for the family) - 1 or 2 each person
• shredded lettuce, about 2 cups
• 3 tomatoes, cut into wedges
• cottage cheese for Core (grated tasty cheese for the family)
• Optional - grated carrot

Method:
In a large pan, heat the oil and fry mince, onions and garlic until brown.
Add beans, tomatoes, spices, corn and 1 can worth of water. Add 10 drops of Tabasco sauce to start. Simmer for 10-15 mins until most fluid is absorbed. Test "heat" and add more Tabasco if needed.
Meanwhile, preheat oven to 180*C
Drape mountain bread or tortillas inside cup oven proof bowls. I used pasta/noodle bowls.
Bake for 10 mins until golden (15 for tortillas).
Put the shells onto plates, line with shredded lettuce and carrot.
Spoon beef and bean mix in middle, top with cheese and tomato.
Optional - if you like it hot, drizzle hot chilli sauce over the top

Not on Core? Each pie is approx 3.5 points

Baking the shells

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