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 Tuna, Bean and Capers Salad

Serves: 1 large serving

Difficulty: Easy

Ingredients:

• 1 x small can chunk tuna in springwater, drained
• 1 x 125 g 4 bean mix, drained
• 1 x 125 g corn kernels, drained
• 6 chery tomatoes, halved
• diced red capsicum (not pictured), a few tablespoons
• about 10cm of cucumber, diced fine
• about 1/8th medium onion, diced fine
• 1 tsp capers
• 1/4 cup lemon juice (3 TB)
• 1 tsp olive oil
• handful of baby spinach leaves
• pepper and salt

Method:
Mix all except baby spinach together in a bowl. Allow to sit for a few mins for flavours to mingle
Make a nest of baby spinach in your serving bowl and tip the mix in the middle.

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

Moroccan Carrot Dish with Salad, Side Dish or Dip Options - Moroccan Cooking School

No more "boring" carrots!

Versatile Carrot recipe which can be served as a hot side dish or cold salad or hot or cold dip!

Pictured is side / salad

Serves: varies as to use

Difficulty: Easy

Ingredients:

• 500g peeled and boiled carrots
• 3 cloves of garlic, chopped fine
• 1/2 tsp cumin
• 1/2 tsp paprika
• fresh parsley, about 2 TB chopped
• fresh coriander, about 3 TB chopped
• 3TB lemon juice
• salt and pepper to your taste

Method:
Heat a nonstick frypan coated with oil spray.
Add the garlic and fry on medium for about 3 mins until it is very aromatic
Options:
Side or salad - halve cooked carrots (quarter enormous ones) and slice to 5mm
Dip - mash carrots with no added moisture
Add carrot to fry pan, along with remaining ingredients and warm through for a few minutes.

Not on Core? The total Points for this recipe is 0! Yes, not a single point smeaked in here!

Almost Core Lamb Tagine with Prunes and Apricot - Moroccan Cooking School

Dried fruit and cinnamon make a wonderfully sweet tagine.

Serves: 6 -8

Difficulty: Easy

Ingredients:

• 2 onions, sliced
• cooking spray
• 1kg of lean diced lamb
• * 100g dried apricots, cut into 4 or 6 pieces each
• * 200g dried prunes, cut into 4 or 6 pieces each
• lemon juice
• 1tsp cinnamon
  Note - cinnamon goes stale in a few months. Take a sniff and if smell is not very strong, go get some fresh cinnamon as it will have no flavour.
• 1 heaped TB of Moroccan spice mix
• fresh parsley, about 3 TB chopped
• fresh coriander, about 3 TB chopped
• * 2 TB sugar (you can also use honey)
• saffron or artificial saffron colour (Hoyts in the refill bags)
• salt
• pepper

Method:

Heat a large soup saucepan to medium-high
Spray with oil and add onions and diced lamb and stir for about 2 or 3 mins.
Turn heat down to low and add 2 cups of water, parsley, coriander and moroccan spices.
Also add a few strands of saffron or about 1/8 tsp of the colouring.
Note - through this recipe you will need to monitor the liquid level and add more water as needed. You need somewhere between enough so it doesn't stick on the bottom and to just covering the contents, depending on how wet you like your "stews". I prefer mine to be thicker, while others prefer very waterey so the rice can soak up the fragrant sauce. Your choice, but keep adding water as needed.
Keep simmering for about 30-40 mins, stirring and checking water level.
Add salt and pepper, a good squeeze of lemon (about 1/4 cup) and dried fruit and simmer for a few minutes.

Serve on rice or couscous (points do not include)

Not on Core? The total Points for this recipe is 39.5 pts, or 5pts serving 8

On Core you need to add the points for the starred ingredients, totalling 9.5 pts for the recipe or 1 pt each serving 8.

Core Moroccan Vegetable CousCous

Serves: 4

Difficulty: Easy

Ingredients:

• 2 carrots
• 1 turnip
• 1/4 cabbage, shredded fine
• 2 zucchini
• 500g pumpkin (3 cups)
• 1 large onion
• 2 ripe tomatoes
• 1 cup couscous
• 1 tsp fresh ginger, chopped fine
• 1 TB Moroccan spice blend
• colouring agent - either 1/8 - 1/4 tsp Hoyts artificial saffron colouring (sold in the racks of spices in bags for refilling jars) or a few strands of saffron
• coriander, about 3 TB chopped fine
• parsley, about 3 TB chopped fine
• 2 TB olive oil
• salt and pepper
• water

All of the vegies need to be chopped fairly chunky, like 1 cm thick by 3 cm wide.
You can also bulk this out by adding more vegetables, sorting them into hard (potato) and soft. If you count points, don't forget to account for any added vegetables which have points.
Pumpkin and sweet potato count as 'soft'

Method:

In a large soup or stock pot, add 2 TB of olive oil and the onion and cook for several minutes on medium.
Add the hard vegies (not the pumpkin) and about 1/2 cup water and cook for about mins
Add the cabbage and tomatoes and turn to lowest heat setting.
Add a pinch of salt and pepper, Moroccan spices and ginger.
As you are simmering, check the water level in the pot and add more if and when needed. You need about 1/2 cm in bottom of pot. Stir every few minutes
After another 10 mins, add the zucchini and saffron/colour.
At this point, we need to prepare the couscous. Add 1 cup couscous to heatproof bowl with 1 cup boiling water, allow to absorb for 5 mins and fluff with fork.
Simmer until vegies are done to your preference (test with a knife or fork)
Make a ring of couscous on the plate and serve the vegetables in the middle.

Not on Core? The total Points for this recipe is 17.5 pts or 4 pts each serving 4

Core Moroccan Salad with Chickpeas and Tuna/Salmon - Moroccan Cooking Class

Serves: 1

Difficulty: Easy

Ingredients:

• 2 medium tomatoes, diced to about 5mm or 1 medium tomato and 6 halved cherry tomatoes (more visually appealling, but still use 1 tomato as you need the tomato 'juices' to help with the dressing)
• 1/4 small green capsicum, diced small (or use red if that is what you have)
• 1 clove of garlic, chopped very fine
• 1/4 small red onion, sliced very fine (or use white, but red looks better)
• 1 tsp olive oil
• fresh coriander, chopped, about 3 TB
• fresh parsley, chopped, about 2 TB
• lemon juice, a 'squirt'
• 1 small tin of good quality tuna or salmon in spring water, drained
• 1/2 cup tinned chickpeas, drained and rinsed
• salt and pepper to taste

Method:

Toss all and eat.

Not on Core? The total Points for this recipe is 3.5 pts for tuna, 4.5 pts for salmon

Want a bit more?
Add another tin of tuna for an extra point, or another quarter cup of chickpeas for another point.

Core Moroccan Eggplant Dip - Moroccan Cooking Class

Serves: makes about 2-3 cups

Difficulty: Easy

Ingredients:

• 2 eggplants, diced to about 1.5cm
• 4 cloves garlic, diced
• 1/2 tsp sweet paprika
• 1 tsp Moroccan spice mix
• 1/2 tsp salt
• 1/2 tsp white pepper
• fresh coriander, about 4 clumps, cut fine
• 1 cup diced tomatoes (Sugar Bello style tomato puree is fine - the ones in the really tall jars)

Method:

Boil eggplant on medium heat for about 30 mins.
Drain.
Add all to pot and simmer on lowest setting for 15-20 mins, stirring every few minutes.

Serve hot or cold with bread or as a side dish

Not on Core? The total Points for this recipe is 0 pts, not counting bread

Core Chicken Tagine with Preserved Lemon and Olives - Moroccan Cooking School

Pictured with eggplant added

This traditional Moroccan meal can be cooked on the stovetop in about an hour or in the slow cooker for about 4-5 hours. You do not need an expensive tagine pot.

Instructions given are for stovetop with slow cooker timing in [square brackets]

Optional - you can bulk this out with other vegetables if you wish.

Hard root vegies like carrots and sweet potato go in with potato, cut chunky.
Soft vegies like eggplant, zucchini go in 15 mins from end [SC 30-40 mins from end]

Serves: 6

Difficulty: Easy

Ingredients:

• 2 onions, sliced
• 1/2 bunch or 5 'clumps' of fresh coriander, roots removed, leaves and stalk chopped fine
• 1 TB or Moroccan spice mix (note as spice mixes vary, you may wish to taste towards the end and add more if needed)
• 1 TB olive oil
• 12 small chicken drumsticks, skin removed (or 12 'lovely legs' = drumsticks with skin and the 'handle' removed)
• 2 TB cooking or sea salt
• 1/8 - 1/4 tsp Hoyts artificial saffron colouring
  This is sold in the racks of spices in bags for refilling jars. Be careful with this powder as it is very strong and stains big time - I have 3 yellow fingers - and use it sparingly in your cooking. It is much cheaper and more effective than saffron for getting that lovely exotic orange-yellow colour
• 600g potato, cut to 1.5 - 2cm chunks
• kalamata olives, 12-18 pitted or unpitted
• 1/2 preserved lemon, chopped fine - I will be posting a recipe to make your own soon!
• 2 cups frozen peas
• Optional - extra vegeatables

Method:
In a large soup or stock pot, add the oil, onion and coriander and cook on medium until it starts to wilt a little [SC on high for about 20-30 mins]
Meanwhile, remove the skin on the drumsticks by scoring around the ankle with a sharp knife, insert knife under skin to loosen and pull.
Soak chicken in a tub of water with a couple tablespoons of salt for 10 mins and wash (why? Try it and see all the gunk that comes off that you are not eating!)
Add Moroccan spice and yellow colouring.
Stir, then add chicken drumsticks and enough water to about 1cm below chicken line.
Simmer on medium heat for 30 mins, giving occasional stir [SC high for 1.5 hours, no stir]
Add potato, olives, preserved lemons and frozen peas (yes, this early - Moroccan-style mushy peas) and cook for a further 20-30 mins on low, giving occasional stir [SC high for 1-1.5 hours, no stir]
Taste, adding more Moroccan seasoning or white pepper.

Serve with cooked rice or couscous

Not on Core? The total Points for this recipe is 20 pts, or 5 pts each serving 6

If serving with rice, don't forget to add the points for rice - 1/2 cup cooked rice is 1.5 pts

Core Lemon Grass Drink (tasty and medicinal) - Thai Cooking School

Lemon grass has been used in Asian medicine for thousands of years.

It is well known for:

• settling all digestive ailments
• recovering from colds and flu
• reducing fever, cramps
• "gas" (yes the polite word for farting)
• relieving aches and pains (great for 'girl pains')
• relieving any sort of cramps
• relieving athritis symptoms

And it is also apparently good as an antifungal. If you have athletes foot, don't tell me about it, but try soaking your tootsies in a diluted solution.

Lemon grass also makes a tasty beverage which is particularly refreshing on hot muggy days.

Serve icy cold with heaps of ice cubes.

Also can be drank hot as a "tea" if you prefer.

This was my favourite drink in Phuket - the drinking water is icky and I avoid all artificial sweetners (I react to them).
OK - my favourite drink was cocktails, but I didn't drink them all day :)

Serves: 10+ glasses

Difficulty: Super Easy - chop and boil

Ingredients:

• 3 stalks lemongrass, chopped to approx m]5mm rounds (about 1 cup worth)
• 2 1/2 litres cold water
• your choice of sweetener - sugar (pts), Equal, Stevia or Xylotil

Method:
Put cold water and lemongrass into a large pot and slowly bring to boil with lid on
Allow to simmer for about 10 mins, until the lemon grass is vaguely green and the water is tinged yellow.
Turn off heat, strain and allow to cool.

This makes a concentrate which you have about 1/2 and 1/2 with cold water, according to your tastes. Try with soda or mineral water too!

Sweetening - sweeten according to your tastes. If using a liquid or a powder which dissolves quickly, you may prefer top do this in the glass rather than sweetening the concentrate.

If you want to sample the drink straight away, add about 1/2 cup to a small jug and add 3 or 4 large ice cubes, stir until ice cubes stop melting. Then serve with more ice cubes and stir in your sweetener.

Store in a airtight jug or bottle in the fridge for up to a week. I prefer to store as concentrate to save room, but you may prefer to store as ready to drink.

Not on Core? The total Points for this recipe is 0 if you don't use sweeteners with points.

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.

Core Chicken and Thyme Cottage Pie

Serves: 4

Difficulty: Easy

Ingredients:

• 1 medium onion, chopped fine
• 3 medium carrots, sliced to about 2mm thick
• 2 cloves garlic, crushed
• 2 red capsicums, deseeded, diced to 1.5cm
• Chicken - either 300g roasted chicken (no skin or bones, chopped chunky) or 500g raw chicken breast or thigh fillets (diced to 1.5cm). I used 2 large roasted chicken breasts
• 2 tsp dried thyme
• 1 cup chicken gravy, made as per instructions (I use instant)
• 1.5 cup frozen beans
• 1.5 cup frozen corn kernels
• 400g potato, peeled and chopped chunky

Method:

Spray a large non stick frypan with oil.
Fry onions, capsicums, garlic and raw chicken if using, until all is cooked and brown.
Add thyme, gravy, cooked chicken if using and vegetables. You probably need to add some more water so the liquid level is just below the level of the chicken/veg mix.
Simmer for 5 mins, then pour into a baking dish or 4 smaller heatproof dishes
Meanwhile, cook the potatoes in boiling water for 10-15 minutes. You want them breaking apart soft.
Drain potatoes and mash with no milk or butter and add to top of baking dish/es. Fluff potato with a fork or draw decorative lines on the top.
Alternatively, use a potato ricer or push through a sieve to give squiggly potato "worms". I used a ricer
Put dish/es under grill until the potato turns a nice golden brown on the raised bits.

Not on Core? The total Points for this recipe is 21 pts, or 5 pts for a generous serve

Core Bacon Beans on Toast

Serves: 1

Difficulty: Easy

Ingredients:

• 40-50g bacon, fat removed and sliced thin (points calculated on 3 slices WW bacon)
• 125g tin 4 bean mix, drained
• 1/2 punnet cherry tomatoes, halved
• small amount of chilli paste or chilli sauce, try 1/8-1/4 tsp first
• 1 slice of grainy bread, toasted

Method:

In a non-stick pan dry fry the bacon until it starts to brown.
Add the beans and chilli and warm through for 2 mins.
Turn heat off and stir through the cherry tomatoes.
Serve on top of toast

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

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

Core Faux Fried Rice (Cauliflower)

A healthy, tasty and low fat alternative to fried rice.

Serves: 4

Difficulty: Easy

Variations: This is a throw together meal. Use what you have handy.

Vegies: You can add your favourite vegetables as long as they are diced fine or grated. Suggestions - mushrooms, spinach leaves, capsicum, bok choy, chilli, bean sprouts etc

Meat: Try turkey mince, chicken mince, very lean beef mince, pork mince, finelely diced chicken fillets, rindless bacon, seafood or left over grilled or roast meats. Tofu can be used for vegos. I used turkey mince.

Ingredients:

• 1 large onion, diced
• 500 g lean mince (your choice)
• 2 TB olive oil
• 1 cauliflower, grated on coarse
• 2 carrots, grated
• 1/8th cabbage, shredded fine
• 1 cup beans, fresh or frozen and defrosted
• 1/2 cup corn kernels
• 1/4 cup soy sauce
• 2 TB Chinese 5 spice
• 3 spring onions, cut to 3 cm

Method:

Heat oil in a wok or large nonstick frypan.
Add onions and fry until translucent.
Add mince and fry until lightly browned.
Add cauli and carrot and stirfry for 2 or 3 minutes before adding soy sauce, corn and beans.
Stir fry a further couple of minutes, add 5 spice and cabbage, mix thoroughly and serve (the cabbage adds a nice crunchy texture)

Not on Core? The total Points for this recipe is 20.5 pts, or 5 pts per serve serving 4 using either:

• 500g chicken mince
• 500g very lean beef mince
• 500g lean pork mince
• 250g rindless bacon

Nutritional data (per serve):
Very lean beef mince = 395 cals, 1649 kj, 16g fat, 4g sat fat, 34g protein, 29g carbs
Chicken mince = 395 cals, 1649 kj, 16g fat, 4g sat fat, 34g protein, 29g carbs

Base recipe credit goes to my Core buddy "Sundays"

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

Core Chicken Paella

Serves: 6-8

Difficulty: Easy

Ingredients:

• 2 large onions, chopped
• 1 large red capsicum, diced
• 1TB olive oil
• 3 cloves garlic, crushed
• 500g chicken mince
• 1 1/2 cups brown rice
• 2 cups water
• 1 x 400g tin diced tomatos
• 6 saffron threads (optional)
• 3 chicken stock cubes
• 1 tsp paprika
• 3 cups cauliflower, cut into florets
• 1 cup frozen beans
• 1 cup frozen corn
• 2 carrots, grated
• 1/8 cabbage shredded

Optional: chilli to taste

Method:

Heat a large non-stick pan, add oil, then onions, garlic, capsicums and fry for 3 minutes.
Add chicken mince and fry until chicken is no longer pink.
Add rice, water, tomatoes, saffron, paprika and stock.
Bring to boil, cover and reduce heat to low, simmering for 40 minutes until almost all the stock is absorbed.
Optional - add chilli (I used 1/2 tsp dried chilli for a mild 'tang')
Add cauliflower and frozen vegies and simmer for 5 mins.
Stir through carrot and cabbage. Turn heat off and allow to sit for a few minutes until wilted.

Not on Core? The total Points for this recipe is 31pts. Serving 6 = 5pts/serve, serving 8 = 4pts

Core Steamed Salmon with Soy and Vegies

Serves: 2

Difficulty: Easy

Ingredients:

• 2 x 200g fresh Salmon steaks - choose ones that thick the whole way through for even cooking.
• splash soy sauce
• splash lemon or lime juice
• quick steaming vegies like broccoli/broccolini, cauliflower, zucchini, bok choy

Serve with small simple green salad - mine was 2 Roma tomatoes, 1 Lebanese cucumber, a little spring onion, balsamic and pepper

Method:

Line steamer basket with a sheet of baking paper.
Put fish skin side down on baking paper.
Sprinkle with soy and lemon juice (about 1tsp each on each steak).
Top with the vegies.
Put 1-2 cups boiling water in steamer base depending on size.
Steam for 8-10 minutes.
Serve.
Optional - add a few drops of soy to the top of the salmon

Not on Core? The total Points for this recipe is 3.5pts for a 200g piece of Salmon

Core Turkey Patties

Serves: 4 (8 patties)

Difficulty: Easy

Ingredients:

• 500 g Turkey mince, finely minced if you can find it
• 1/2 cup cooked and cooled rice
• 1 egg
• 2 tsp dried parsley
• 1 tsp dried thyme
• 1 TB finely grated orange zest/skin
• 1 x 125g corn kernels, drained
• 1/2 onion, diced fine
• 1/2 capsicum, diced fine
• salt/pepper

Method:

Mix all together with clean hands.
Form 8 patties.
Put patties in fridge for 30 mins
Grill, BBQ or dry fry for about 5 mins on each side

Not on Core? The total Points for this recipe is 14 pts, or 3.5 pts for 2 patties

CORE Slow Cooker Steel Cut Oats

Easy 'creamy' overnight Steel Cut Oats made in the Slow Cooker. I converted the slow cooker to a bain marie (water bath) so oats don't get burnt with long cooking time
This recipe reheats well. I make a batch and put in 4 tubs. Note - this is fine in the fridge for 4 days as long as you use fresh milk with at least 6 or 7 days date on it.

If you don't have a slow cooker, click here for conventional 30 min stovetop method

What are Steel cut oats?
Steel cut oats are whole grain groats (the inner portion of the oat kernel) which have been cut into only two or three pieces. Also known as Scotch or Irish oats. They look like a chopped up rice grain. Steel cut oats are different in texture and taste from rolled oats. They are a little chewier, have a nutty flavour and need to be cooked longer (like brown rice compared to white). They also take longer to digest and keep you full a lot longer!

Rolled oats have usually been steamed, rolled and toasted (sometimes more than once), so steel cut is significantly less processed than traditional rolled oats or quick oats.

Steel cut oats are generally not in supermarkets, but cheap from health food shops ($3-ish for 500g) or loose in bulk from grain/organics type places.


Serves: 4

Difficulty: Easy

Ingredients:

• 1 cup steel cut oats
• 1 cup non fat milk
• 3 cups water

Optional - *40g dried fruit (1.5pts)

Method:

Find a 6 cup capacity bowl or casserole which will fit in your slow cooker, allowing the lid to seal. (My slowcooker is small, so I used a 1.1L pudding bowl, and did 3/4 cup oats, 1 cup milk, 2 cups water.)
Pour water into the slow cooker bowl until it comes about 3cm below the level of your inner bowl/casserole. This 'water bath' is a super gentle moist cooking cooking method.
Put ingredients into inner bowl, stir and put lid onto slow cooker.
Put on low and go to bed.
In the morning you'll have breakfast ready and it will keep warm with the SC off for some time.

Serve with yor favourite sweetener - Splenda, sugar, honey, maple syup (extra pts)

On Core? If you added fruit, allow 0.5 pts

Not on Core? The total Points for this recipe without fruit is 13.5pts, or 3.5pts per serve
Add 0.5 pts per serve for the opional fruit