Almost Core Country Chicken Casserole (Slow Cooker)

Serves: 4

Difficulty: Easy

Ingredients:

• 600g chicken thigh fillets, cut chunky
• 1 packet McCormick Slow Cookers Country Chicken Casserole (1.5pts)
• 1/3 cup water
• 1-2 carrots, chopped
• 1/3 cup non fat milk (I use Pura Tone)
• 1 cup of defrosted frozen peas

Method:
Add chicken, sauce mix, water, milk and carrot into slow cooker on low for 8 hours.
Stir through the peas about 20 or 30 minutes before serving (ie when you start cooking the potatoes or rice)

Serve with mashed potatoes (or rice) and your favourite steamed vegies.

Not on Core? The total Points for this recipe is (not pointed yet)

On Core, you'll need to allocate 1/2 pt for the sachet

Core Open Beef Kofta Topped with Salad

Inspired by MasterChef George

Serves: 6

Difficulty: Easy, but need to watch timing

Ingredients:

• 1 garlic clove, finely sliced
• 1 large onion, finely diced
• 2 tsp olive oil
• 550g lean beef mince
• 3 TB chopped parsley
• rind of 1 lemon finely grated
• 1 egg
• 1 TB seeded mustard
• 3 TB finely chopped coriander
• 1 TB cumin powder
• 30g wholegrain breadcrumbs (1 thin slice bread in food processer)
• 6 mini pitas, I usually use rye (Core) but pictured with Wholemeal

To serve:

• 200g Fat Free Natural Yoghurt
• handful coriander with roots removed
• handful spinach leaves
• carrot ribbons (use peeler)
• cherry tomatoes, halved
• 1-2 Lebanese cucumbers or 1/3 continental, sliced thin
• red onion, sliced thin
• 1/2 a red capsium sliced thin

Method:
Put a medium sized non stick pan on to warm at medium with the olive oil.
Fry the garlic and onion until wilted and translucent, then cool the mix.
In a large bowl mix the mince, parsley, lemon rind, egg, breadcrumbs, mustard, chilled onion/garlic mixture, spices. Add salt and pepper if desired.
Divide the meat mix into 6 balls.
Put each ball on 1 pita bread and squish down evenly to edges.
Heat fry pan, spray with a little oil and fry the kofta base down for 2 minutes to ensure a crunchy base.
Transfer to griller and grill for 6 minutes.
Top pita/meat with a big dollop of yoghurt and the salad.

Not on Core? The total Points for this recipe is 37.5 pts, or 6 pts each
(calculations assume pitas are 2.5 pts each, please check your brand as they vary greatly)

Core Rice and Vegies Side

This rice is a no fuss side dish.

Serve with beef curry or casserole such as Beef and Potato Curry rather than plain (boring) rice and vegies

Serves: 6 large servings, equivalent of 1/3 cup rice and 1 cup vegies each, or 8 smaller serves.

Difficulty: Easy

Ingredients:

• 2 cup brown rice
• 4.5 cups water
• 4 tsp beef stock powder (or 4 cubes)
• 1-2 tsp of dried onion flakes
• 6 cups frozen vegies (I used 2 cup each beans, corn and mixed vegies)

Method:

Put rice and water in a non stick saucepan and bring to boil.
Reduce heat and simmer for 25mins with lid on.
The rice should have taken in all or almost all of the water. If necessary add a little more water to there is about a 1mm layer of water on the base of the pan to steam the vegetables.
Add frozen vegies, stock powder and onion flakes, turn heat to medium and put lid on.
Cook for about 6 minutes, stirring once or twice.

Not on Core? The total Points for this recipe is 16.5 pts (using free vegetables) or 3 pts each serving 6.

Note: you can drop the points by serve and bulk it out by adding extra vegetables.

Almost Core Beef and Potato Curry (Slow Cooker)

Very mild curry - no 'heat' at all

Serves: 6

Difficulty: Easy

Ingredients:

• 800g lean beef, cut into 1.5 - 2cm cubes
• 12 cocktail potatoes (450g)
• * 1 sachet Master Foods Creamy Beef and Potato Curry Sachet (2pts)
• 2 beef stock cubes
• 1/2 cup water
• 1 cup non fat milk (ie Pura Tone)
• 2 tsp coconut essence (milk and coco essence = non fat coco milk!)
• 3 TB tomato paste
• 4TB cornflour (to thicken), mixed with a little of the water to make a paste

Method:

Put all in slow cooker.
Cook on low from breakfast to dinner time.

On Core you'll need to allow 1/2 pt per serve for the flavour sachet

Not on Core? The total Points for this recipe is approx 28 pts, serving 6 = 4.5 pts per serve

Add 2 pts for or 3/4 cup cooked rice (2.5 pts for 1/4c raw rice)

Core Tomato and Lentil Stew/Soup (V)

Suitable for vegans and vegetarians.

Serves: 5 as mains, 8+ for starter

Difficulty: Easy

Ingredients:

• 1 cup dried lentils, prefereably the whole ones, not the more common split ones
• 1 cup of soup mix (has pearl barley, peas etc in it)
• 2 x 400g diced tomatoes
• 8 vegetable stock cubes
• 3 cloves garlic, crushed
• 1 large onion chopped
• 2 large carrots chopped to 1 cm
• 1 large or 3 small zucchini chopped to 1 cm
• dried basil, around 2 tsp
• salt and pepper

Method:

Put all except last 4 ingredients into a large pot with 6 cups water, bring to boil, then simmer with lid on for about 20 minutes, stirring once or twice.
Add vegies, simmer for another 10 minutes, then season.

This can be served more like a stew than a soup, depending on the water level. If you want it soupy, then add 1 cup extra boiling water with 1 stock cube, and repeat until the consisitency is as you wish.

Core Moroccan Beef, Lentils and Rice

A quick one pan throw together that is full of flavour

Serves: 6+

Difficulty: Easy

Ingredients:

• 400g extra lean mince
• 1 onion, diced
• 2 tsp garlic
• 1 cup lentils (preferably whole)
• 1 cup dry white rice
• 2 x 410g can of Ardmona Rich & Thick Tomatoes, Moroccan Style
• 3 cans-worth water
• 4 tsp beef stock powder
• 4 cups diced free vegies (I was in a slack mood and used frozen: 2 cube spinach and 4 cups green beans)
• 1 cup corn kernels

Method:

Dry fry beef in a nonstick pan with garlic and onion
Add beef stock, tomatoes, water, lentils, rice and simmer with lid on for 25-30 mins until most water is absorbed.
Add vegies and simmer for another 5-10 minutes until vegies are tender.

I served on a bed of bean sprouts to add a sweet-crunch

Not on Core? The total Points for this recipe is 29 pts, or 5 pts each for 6 serves

A note about Vegetarian Coding

Vegetarian Coding ~ I am working on a vegetarian section. I am marking them by common vegetarina types

(V) = Vegan (no animal products)
(L) = Lacto Vegetarian (has dairy)
(LO) = Lacto Ovo Vegetarian (has dairy and egg)

Please email me your fave vego recipes.

Dee

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 Slow Cooker Chicken Green Curry

This is a fragrant green curry, it is not hot at all!

Serves: 4

Difficulty: Easy

Ingredients:

• 4 TB (50g) green curry paste (I used True Thai @ 31kj, 0 fat for 50g = 0pts)
• 650 g chicken thigh fillets, cut to approx 2 cm chunks
• 3 tsp coriander paste (or fresh in food processor)
• 3 tsp basil paste (or fresh in food processor)
• 1 cup non fat milk (I used Pura Tone)
• 1 tsp coconut essence
  (milk+essence = healthy coconut milk alternative)
• 3 TB cornflour for thickening

Method:

I put all except flour in slow cooker in the morning, turned onto auto setting (4 hours high, then switches to low).
After 10 hours I removed about 1/3 cup juices, made a paste with cornflour and stirred back though.
High for an hour to thicken.

There is no reason the cornflour couldn't be added at the start and it doesn't "need" 11 hours cooking - but I like curry meat fall-apart tender and wasn't home to supervise. I think it would be fine on high for 4 or 5 hours.

Not on Core? The total Points for this recipe is 15.5 pts, or 4 pts each for 4 servings

Add 2 pts for or 3/4 cup cooked rice (2.5pts for 1/4c raw rice)

Since it has only a few ingredients, I even worked out the kj’s – 1100kj per serve, or 264cals without rice

Core Slow Cooker Beef Stew

Warm and comforting rather than gourmet

Serves: 4 - 6

Difficulty: Easy

Ingredients:

• 400g beef, cubed to 2-3cm
• 5 x 80g odd potatoes, halved (or equivalent cocktail 40g potatoes, or enormous potatoes quartered)
• 3 carrots, cut to 2-3cm chunks
• 1/2 a sweet potato (about 180-200g)
• 3 carrots, cut to 2-3cm chunks
• 1/2 cup pearl barley
• 3 tsp crushed garlic
• 1 medium onion, chopped
• 100ml red wine (not Core, but 1 pt between 4-6 serves)
• 4 beef stock cubes
• 2 cups water
• 2 TB cornflour
• 3 bay leaves
• 1 tsp peppercorns (for mild flavour - pick out)
• 2 tsp mixed herbs

Method:

Put potatoes in base of slow cooker, followed by meat, onions, sweet potatoes, carrots and barley Add wine, herbs, garlic.
Mix the cornflour with a little of the water to make a paste and add
Dissolve the stock cubes in rest of the water and add (fluid line should be a little below the carrots - maybe 2cm)
Put on auto setting (high for 4 hours, then switches to low) all day for tender, fall apart stew (or high for 5+ hours)

Not on Core? The total Points for this recipe is 22 pts, or 5.5 pts each for 4 serves, or 3.5 for 6 serves

Core Slow Cooker Mexican Turkey

Serves: 4

Difficulty: Easy

Ingredients:

• 450g diced turkey, frozen or thawed
• 2 TB dried onion (or 2 small onions diced - I ran out of onions)
• 1 tsp chilli flakes (note - adjusted down to mild-medium heat. You could taste 1hr before serving and add a bit more if needed)
• 1 tsp coarse ground black pepper
• 2 tsp cumin
• 2 tsp dried chicken stock/ 2 stock cubes
• * 1/2 cup dry kidney beans (or 1 cup tinned, drained and rinsed)
• 2 tins tomato (I used 1 tin of diced and 1 of cherry tomatoes)

Method:
* Pre-work: dry kidney beans should not be put into the slow cooker dry as temperature doesn't reach 100*C needed to degrade a natural toxin which can cause severe gastric upset. They need to be preboiled for at least 10 minutes to ensure food safety. I boil for 20 minutes, then leave covered on the stove overnight. If you can't be bothered, you can use canned which have been boiled.

In the morning, throw all into the crockpot and turn on low.
Frozen turkey - cook for 10+ hours, defrosted 6+

Serve over rice wide a side of steamed vegies

Not on Core? The total Points for this recipe is 12.5pts or 3 pts per serve

Add 2 pts for or 3/4 cup cooked rice (2.5pts for 1/4c raw rice)

CORE Best Roast Beef Ever - Slow Cooker

This was voted best ever roast from hubby. High praise indeed!
It was moist, tender and full of flavour and the small amount of left overs made awesome sandwiches with corn relish.

Best of all, it requires about 1 minute of preparation, only 2 ingredients and cooks while you get on with your day!

Serve with mashed potato, gravy and vegies

Serves: adjustable

Difficulty: Easy

Ingredients:

• Boneless beef roast, fat removed - a 1kg roast will do 4-6 people
  
• 1/2 packet french onion soup mix
  

Method:
Well, two ingredients and a slow cooker - do I really need to write the method? OK...

Sprinkle dry French Onion Soup Mix over the roast and put in Slow Cooker on low with no moisture.

I cooked mine on low all day from 7am to 7pm while I was at work and at the gym.
It would probably only need about 8 hours to be 'done', but the extra time makes it extra tender. Alternatively, 4+ hours on high would do it too.

Not on Core? The total Points for this recipe depends on how much meat you eat
100g raw weight = 2pts, 150g = 3pts etc

Almost Core Tower Salad - rocket, pumpkin, beet, ricotta, nuts

This is a wonderful salad for quiet night at home or for a fancy dinner party. It looks amazing with it's variety of colours, with great contrasts in flavours, textures and shapes.

Serves: adjustable

Difficulty: Easy

Ingredients:

• rocket
• pumpkin or sweet potato
• baby beetroot, drained
• low fat ricotta
• walnuts (not Core)

Method:

Pre-work:
Peel pumpkin or sweet potato and cut into cubes about 1.5 cm. Spread on a baking tray, spray with a little oil and bake until slightly golden. Cool and refrigerate.

Building the salad:
It is a tower salad, built up layers in slightly smaller rings on your serving plate.
Layer 1 - a bed of rocket
Layer 2 - roasted pumpkin/sweet potato
Layer 3 (just before serving) - baby beets
Layer 4 - thick layer of low fat ricotta
Layer 5 - sprinkle walnuts on top. I suggest chopping them into chunks as walnuts are a bit 'pointy' at 3 for 10 halves (30g)

On Core? Just count the walnuts

Not on Core? Sorry, this is a hard one to point out without giving quantities.

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