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.

Core Quick Beef Keema Curry

A Pakistani dish which is full of flavour

Pictured: Beef Keema Curry on left and Slow Cooker Spicy Lentils on right

Serves: 4

Difficulty: Easy

Ingredients:

• 400g extra lean mince
• 1 onion
• 3 cloves garlic, crushed
• 1 capsicum, diced
• 1 tsp crushed ginger
• 1 tsp tumeric
• 1 1/2 tsp cumin
• 2 tsp beef stock powder
• 1 x 400g tin diced tomatoes
• 2 cups green beans
• 1/2 tsp chilli

Method:

Cook mince, onion, capsicum, garlic in a few TB of water until meat browned.
Add everything else and simmer for 5 minutes

Not on Core? The total Points for this recipe is 11 pts

CORE Slow Cooker Spicy Lentils (V)

Suitable for Vegans

A Pakistani / Indian dish with kidney beans, lentils, tomatoes and fragrant spices.

Traditionally cooked overnight on top of a tandoor oven converts well to western slow cookers. If you don't have a slow cooker, simmer covered in a nonstick saucepan for 30-60 mins and add a little more water (to a salsa-like consistency)

Serve as mains with rice, as a side dish or a tasty warm dip

Makes: 6 cups

Serves: 6 as mains, 12 as side

Difficulty: Easy

Ingredients:

• 1 cup dry whole red lentils, rinsed (180g)
• 1 cup dry kidney beans (180g)
• 1 onion, diced
• 2 x 400g cans diced tomatoes
• 1 TB crushed garlic
• 2 tsp crushed ginger
• 1 tsp chilli paste (more or less according to taste)
• 1 bunch coriander, roughly chopped including stems

Method:

Add lentils, kidney beans, onion, tomatoes to slowcooker with 1 1/2 cans worth of water.
Cook on low with lid on for 10-12 hours without stirring.
Add herbs and spices and allow another 30 minutes for flavours to release

Not on Core? The total Points for this recipe is 15 pts

CORE Asian Noodle Soup - Vegetarian or Chicken

Options to suit meat eaters, Vegans and Lacto Vegetarians

Serves: 1

Difficulty: Very easy - no cooking

Ingredients:

Optional: 100g firm tofu, diced to 1cm or 100g cooked chicken, diced or shredded

• 75g thin hokkien noodles, chopped to about 3cm
• 1 1/2 to 2 cups of thinly sliced or grated vegies
  suggestions: spinach, cabbage, grated carrot, corn kernels, peas, beans, beansprouts, bok choy
  I used beans sprouts, grated cabbage and a couble of TB of frozen beans and peas
• 1 spring onion, white chopped fine, green chopped to 2cm
• 2 tsp of vegetable or chicken stock
• 1 TB skim milk powder (omit for Vegans)
• 1-2 tsp each of basil and coriander
• crushed chili - start with 1/4 tsp - omit if you don't tolerate spicy
• 1/2 tsp coconut essense

Method:

Put the the tofu or chicken (if using) into the bottom of a large noodle bowl (3-4 cup capacity).
Layer the raw vegetables on top
In a heat proof bowl or jug, mix stock powder and milk powder.
Stir in 2 cups boiling water and herbs, then add coconut.
Pour into noodle bowl, leave to sit for 3 mins, then enjoy

Not on Core? The total Points for this recipe is 2 pts as Vegetarian, no tofu with free vegies (1.5 for Vegan)
Add 2 pts for tofu, 3 pts for chicken

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 Lentil Bolognaise Sauce (V or L)

Suitable for Vegan Vegetarians (no cheese) or Lacto Vegetarians (with Parmesan)

Pictured 75 g bow tie pasta mixed with 1 cup beans, 1 cup lentil bolgnaise, topped with 2 tsp parmesan (L V)

Also nice as a side dish, or served with rice

Serves: 4 - 6 (makes about 5 cups)

Difficulty: Easy

Ingredients:

• 1 onion, chopped
• 2 cloves garlic, crushed
• 1 large carrot, grated
• 1 medium zucchini, grated
• 1 red capsicum, diced
• 2 cubes frozen spinach, thawed
• 2/3 cup dry lentils, rinsed
  (either split lentils or whole if you can find them)
• 2 vegetable stock cubes
• 2 cups water
• 1 400g tin of diced tomatoes or cherry tomatoes
• 1/4 cup tomato paste
• 2 tsp Italian herbs
• 1 tsp dried basil

Method:

Heat a nonstick pan and add 1/4 cup of water (if you don't have non-stick add a few tsp of oil)
Sautee the onion, garlic, carrot, zucchini, capsicum, spinach for 5 minutes.
Add everything else and simmer for about 20 minutes until nice and thick.

Serve lentil bolognaise sauce over your favourite pasta. I prefer to add 1 cup of green beans to my pasta to bulk out

Optional - add 2 tsp of parmesan for 0.5pts

Not on Core? The total of this recipe is approx 5.5 pts, or about 1 pt a serve

Pasta is 3.5 pts for 75g dry weight
So, bolognaise sauce (1) + 75g pasta (3.5) + beans (0) = 4.5 pts or 5 pts with parmesan

Notes:

• Lentils - should always be rinsed before cooking as they often have dust and sometimes will have small stones. Split lentils reduce down to mush, which is not a bad thing, but I prefer the chewier texture of whole lentils which I get in a bulk bin from an organics shop for about $4 a kilo.
• Tinned cherry tomatoes - are a great alternative to diced tomatoes. I use Woolworth/Safeway Select brand, I have not seen them in Coles. Please note that the insides of cooked cherry tomatoes are hotter when you bite itno them than you may expect.

Recipe thanks to Fran, aka 10-12AGAIN

CORE Apple, Carrot and Cucumber Salad

Serves: 1-2 (makes 2-3 cups)

Difficulty: Easy

Ingredients:

• 1 apple, diced about 1 cm
• 1 carrot, peeled, diced about 1 cm
• 1/2 cucumber, skin on, diced about 1 cm
• 1 spring onion
• 1-2TB non fat natural yoghurt
• 1 TB lemon juice
• ground pepper

Method:

Mix together and serve straight away (or the apple will brown)

Optional - add 5 almonds to your serve for 1/2 pt

Yummo and very crunchy

Not on Core? The total of this recipe is 1.5 pts

CORE Sri Lankan Fish Curry (hot)

Serves: 4-6

Difficulty: Easy

Ingredients:

• 2 tsp Olive Oil
• 2 tsp Ginger
• 1 tsp crushed Chilli
• 6 tsp Hot Curry Powder
• 1 onion, chopped
• 2 cups non fat milk (I use Pura Tone )
• 2 cup Water
• 2 tsp vegetable stock powder (2 cubes)
• 1 tsp coconut essence
• 950 g of Fish, eg Basa, cubed to 1.5cm (note half frozen fish is easier to cube)
• 200 g, frozen Spinach or fresh finely chopped
• 50 mL Lemon juice
• 4 TB conflour

Method:

Heat oil in a wok or large saucepan over medium-low heat.
Add onion, ginger and chilli and cook, stirring often, for 2 to 3 minutes or until softened.
Add curry powder and cook for 30 seconds or until aromatic.
Add coconut essence, milk, water, frozen spinach and stock and bring to the boil.
Reduce heat and simmer, uncovered, for 20 minutes to allow flavours to develop.
Add fish and 2 tablespoons lemon juice.
Simmer for a further 4 minutes (10 mins if using frozen fish)
Remove about ¼ cup of the juice and blend with corn flour to make a paste. Stir through the curry and allow a few more minutes to thicken

Serve with steamed free vegetables and rice
(3/4 cup of cooked brown or white rice is 2.5 Pts or Core)

Not on Core? The total of this recipe is 18.5 pts not including rice

Serving 4 people: 1 serve is 4.5 Pts
Serving 6 people: 1 serve is 3 Pts

Add 2.5 pts for 3/4 cup cooked rice

CORE Barramundi with Watercress, Spinach and Rocket Salad

Pictures coming, but I don't know how to download from hubby's fancy pants SLR

Serves: 2

Difficulty: Easy

Ingredients Barramundi:

• 1 whole barramundi about 500g, cleaned (ie gutted)
• 1 lemon, sliced
• 4 sprigs rosemary

Optional - baked potatoes - 4 baby potatoes, par boiled with skin on (half cooked)

Method:
Heat lidded BBQ or oven to 180*C
Spray a metal tray with a little oil. Put Barra in pan and put half of the lemon in the cavity with most of the rosemary.
Spray fish with a little oil, then top with slices of lemon and a little rosemary
If doing potatoes, pot these in the pan with a little spray of oil.
Into the BBQ/oven for about 20 mins (hint with BBQ - turn the flame of under the grill the tray is on, but keep others on).

Ingredients Salad:

• handful of watercress
• handful of baby spinach
• handful of rocket
• pinch of snow pea sprouts
• 6-8 cherry tomatoes
• lemon juice (about 1TB)
• balsamic vinegar (about 1TB)

Method:
Arrange greens onto 2 plates.
Cut cherry tomatoes in half and top
Splash a little balsamic and some lemon juice on the salad.

Serve 2 baby tomatoes and half the barramundi onto each plate and enjoy

CORE Frozen Fruit Salad

An excellent way of dealing with fruit which ripes quickly in the heat.

And very refresing on a hot day

Serves: 1+ depending on amount of fruit used

Difficulty: Very Easy, but needs some lead time

Fruit which is great frozen:

• ripe banana/s - peeled and cut into slices about 1.5cm thick
  
• ripe stone fruit, like nectarines (leave skin on) or peaches (peel) - chop into slices/pieces, no more than 1cm thick, sprinke with lemon juice
  
• seedless grapes - stalk removed
  
• oranges - cut into slices/wedges no more than 1-1.5cm thick

Method:
Lay fruit out flat on a tray and freeze. When frozen you can put into a dry tub in the freezer.

Arrange as many peices and types of fruit as needed on a plate and eat with your fingers

Notes -

• If your freezer makes icecream rock hard, I'd suggest letting it sit for a few minutes before eating, otherwise eat straight away
  
• For kids or for some pizazz, thread fruit on a skewer and freeze
  
• You can also stick pop sticks into banana to make creamy "ice cream"

Core Moroccan Beef and CousCous

With my amazing savoury mince you can have this on the table within 10 minutes of walking through the door!

Savoury mince is mince fried in onion and garlic and frozen in household sized portions

If you have any left overs, this makes a very nice cold salad the next day

Serves: 4

Difficulty: Easy

Ingredients:

• 1 packet of savoury mince, about 250 g raw weight
  (or 250g premium mince fried with half an onion)
• 2/3 cup mint peas
• 2/3 cup frozen corn
• 1 cup frozen beans
• 2 frozen spinach cubes
• hand ful of snow peas, trimmed and sliced in half vertically
• 1 cup dry couscous
• 2 tsp beef stock powder (or 2 cubes)
• 2-4 tsp Moroccan spice mix (depends on brand)
• 4 "clumps" coriander, coarsely chopped

Method:

In a very large microwave bowl, steam the vegies from frozen
Meanwhile, add couscous, stock and spice mix to another bowl and 1 cup boiling water (hint add the 2 tsp of spice mix, and taste later), stand for 5 mins
Add mince, couscous and raw snow peas to vegies, mix well.
Microwave for a few minutes until all hot.
Add the chopped cori, stir through and enjoy.

Core Chicken, Spinach and Ricotta Pasta

Serves: 4

Difficulty: Easy

Ingredients:

• 1 onion, chopped
• 1 red capsicum, chopped
• 2 tsp olive oil
• 1 cup cold roast chicken, skin removed and chopped
• 4 cubes frozen spinach
• 1/2 cup frozen corn
• 1/2 cup frozen mint peas
• 1 cup frozen beans
• 10 large basil leaves, shredded
• 1/4 cup loosely packed parsley, shredded
• 2 tsp seeded mustard
• 1 x 250g tub Perfect Italiano Extra Light Ricotta
• 1/3 cup nonfat milk
• 200g dry pasta shells

Method:

Saute onion and capsicum in olive oil in a lage pan.
Add frozen vegies, and chicken and stir until warmed through.
Add rest of ingredients except pasta and stir through.
Meanwhile, cook pasta in pan of boiling water, drain, and add to the chicken ricotta mix.
Stir through and serve.

Optional - top with 1 tsp Parmesan cheese and 1 tsp almond flakes

Not on Core? The total of this recipe is 23 points (5.5 points per serve)

CORE Mango Frozen Yoghurt

I made this last week when had a Core friend over and she licked the bowl (see bottom)

Serves: 2 large servings of around 1 cup

Difficulty: Easy

Ingredients:

• 2 ripe mangos, chopped - 1 in freezer, 1 in fridge
• 1 x 200g/175g tub mango (or vanilla) diet yoghurt, frozen

Note - you could try frozen mango and unfrozen yoghurt - all depends on blender power

18 November - I tried 2/3 cup frozen berries and unfrozen yoghurt - yummy too, but a slightly gritty texture

Method:

Take frozen bits out of freezer and leave on bench for about 10-20 mins to soften.
In blender, blend unfrozen mango with frozen mango, then with frozen yoghurt.
You may need to add a few TB of fluid to get it moving, depending on power of your blender.
The object is to end up with a semi solid liquid like soft gelato

The crowning touch
Not Core, but totally lifts this into *extraordinary* for only half a point

Top with 1 tsp of flaked almonds and 1 tsp of Tia Maria or Grand Marnier (coffee or orange liquer) and a sprinkle with teeny pinch of cocoa or drinking chocolate (for colour)

This easy dessert gets Dr Lisa's stamp of approval!

Not on Core? The total of this recipe is approx 4.5 points (without toppings)

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