Tuesday, 7 October 2014


Oil spray
1 brown onion, diced
3 carrots, diced
3 celery sticks, diced
3 cloves garlic, minced
100g potato diced
300g lean lamb steak, diced 
800g diced tin tomatoes
8 cups salt reduced chicken stock
1 zucchini, diced
420g can five bean mix, drained and rinsed 
1 cup cabbage, shredded
1 cup Risoni pasta

In large pot, spray a little oil to coat.  Brown lamb and remove from pot.   Add onion, carrots, celery and garlic and sauté for 3 minutes until onions are translucent and vegetables are starting to soften.  Add potato and cook for further 2 minutes stirring occasionally.  Add canned tomatoes and chicken stock and add back in the lamb.  Bring to boil then reduce to a simmer for 25 minutes stirring occasionally.  Add in drained beans, zucchini and cabbage.  Cook for 10 minutes.  Add Risoni pasta and cook until soft.  Stir pot every couple of mins so Risoni doesn't stick to pot.  Season with salt and pepper to taste.  

We like to served with Parmesan cheese on top and crusty bread on side.


Makes 9 pancakes - 8 smartpoints per serve (3 pancakes)

3/4 cup skim milk
2 tbsp white vinegar
1 cup plain flour
2 tbsp Natvia (or sugar)
1 tsp baking powder
1/2 tsp baking soda
1 whole egg
30g reduced fat margarine (or butter), melted
75g blueberries

In a bowl add vinegar to milk, set aside for 10 mins.  In the meantime, add flour, Natvia, baking powder and baking soda to a large mixing bowl.  After the 10 mins, the milk should have soured. Mix in egg and melted butter to milk mixture then add to dry ingredients.  Beat together until well combine. Stir in blueberries. Set aside for 5 -10 minutes.  (Note, batter should be thick).
Drop batter, (about 1/4 cup each) onto a medium hot non stick frypan.  I only use a little oil spray in between every few pancakes.  Cook until the edges begin to look dry and bubbles start to form on top (1-2mins) and then flip with spatula and cook for a further 1 min.
Served with sugar free maple syrup and berries or your favourite topping.

Tip: One of my kids don't like blueberries so I leave the berries out of the mix until i put the batter in the frypan and then I scatter them on top.