Saturday, 24 October 2015

MASSAMAN BEEF CURRY

Serves 4 (15sp) - 6 (10sp)
59 smartpoints in total

INGREDIENTS
500g trimmed diced beef (chuck or gravy) (15sp)
2 cups of salt reduced beef stock (1sp)
2 carrots, peeled and chopped in chunks (0sp)
400g potato, skin on chopped in chunks (8sp)
250g sweet potato, peeled and chopped in chunks (8sp)
250g pumpkin, peeled and chopped in chunks (0sp)
100g massaman paste (5sp)
400ml light coconut milk (16sp)
2 kaffir lime leaves (0sp)
2 tbsp brown sugar (6sp)
1/2 tbsp fish sauce (0sp)
1/2 cup salt reduced beef stock (0sp)

METHOD
Preheat oven to 160C.
In a oven proof pot fry off beef until browned.  Add 2 cups of beef stock, close lid and bake in oven.
After 1 hour, heat a nonstick pot and add curry paste and fry off for 1 minute.  Add coconut milk, lime leaves and vegetables.  Cover with lid and over medium heat cook for 20 minutes.
After 20 minutes add in beef from the oven (including any stock from pot remaining).  Also add brown sugar, fish sauce and 1/2 cup of beef stock and cook for further 5 minutes. Serve with rice.
Note: if too sweet add more fish sauce, if not sweet enough add more brown sugar.

Saturday, 10 October 2015

TANDOORI SALMON WITH FRAGRANT CORIANDER RICE & SALAD


INGREDIENTS

TANDOORI SALMON (9sp per serve)
4 x 175g skinless salmon fillets (36sp)
1 tbsp tandoori paste (1sp)
1/4 cup low fat natural greek yoghurt (1sp)

FRAGRANT CORIANDER RICE 
This makes more than 4 servings.   I had 1/2 a cup of cooked rice which I would assume is about 4 smartpoints.
1 tbsp extra virgin olive oil (6sp)
1 small brown onion, finely diced (0sp)
2 cloves garlic, minced (0sp)
3 whole cloves, bruised (0sp)
3 cardamon pods, bruised (0sp)
Zest and juice of 1/2 a lemon (0sp)
1 1/2 cups (300g) basmati rice (33sp)
2 1/4 cups (560ml) water (0sp)
2 tbsps fresh chopped coriander (0sp)

SALAD (0 sp per serve)
1/4 red onion, finely diced (0sp)
1 cucumber, seeded and diced small (0sp)
3 Roma tomatoes, diced (0sp)
Salt and pepper, to season

METHOD
Preheat oven to 190 degrees Celsius. 

In a bowl mix tandoori paste and yoghurt.  Coat salmon fillets in mixture and place on a baking paper lined oven tray.

In a large non stick frypan heat oil.  Add onion, garlic, spices and lemon zest.  Fry until onion becomes translucent.  Add rice to pan and stir through onion mixture then add water and a sprinkle of salt.  Bring rice to the boil, reduce heat to low, put lid on, and simmer for 12 minutes. 

At this point I put the salmon in the oven.  Bake for 10-12 minutes until cooked to your liking.

Whilst salmon and rice are cooking prepare salad.  Mix onion, cucumber and tomato in a bowl and season with salt and pepper.  Set aside.

Once rice is cooked, stir through coriander and lemon juice. 

Serve rice, salmon and salad on plate.  I add a dollop of yoghurt on my plate also.



Saturday, 3 October 2015

BANANA AND DATE LOAF

Serves 10
9sp per serve if using caster sugar
6sp per serve if using stevia

INGREDIENTS
270g self raising flour (27sp)
30g LSA mix (5sp)
1 tsp bicarbonate of soda (0sp)
1 tsp nutmeg (0sp)
110g (1 cup) caster sugar (26sp) or 1 cup of stevia powder (0sp)
125g pitted dates, chopped (21sp)
2 large ripe bananas mashed (about 1 cup) (0sp)
2 eggs (4sp)
1 cup skim milk (3sp)

METHOD
Preheat oven to 180C.  Line a loaf tin with baking paper. (Hint: I wet the inside of my tin with a little water for the baking paper to adhere to, much cleaner than using oil or butter).
In a large bowl add flour, LSA mix, nutmeg, bicarbonate of soda and caster sugar.  Stir through dates.
In another bowl combine bananas, eggs and milk.
Add banana mixture to date mixture and fold through until combined. 
Pour into the pan and bake in oven for 45 to 50 minutes or until a inserted skewer comes out clean. Cool for 5 minutes and then invert onto rack to cool.


Note: You can omit the LSA, just add an extra 30g of flour.

Sunday, 30 August 2015

STUFFED CHICKEN BREASTS

Serves 4
Total 29 smartpoints - 7sp per serve

INGREDIENTS
4 x 200g lean chicken breast fillets (8sp)
200g reduced fat smooth fetta (14sp)
80g baby spinach (0sp)
80g reduced fat semi dried tomatoes, chopped small (7sp)
Zest of 1 lemon (0sp)
Pepper

METHOD
Slice chicken breast horizontally to make a pocket for stuffing being careful not to cut whole way through.
Place baby spinach in a bowl of boiling water for 1-2 minutes to wilt. Drain and refresh with cold water and drain again.  Squeeze out any excess water and then finely chop.
In a bowl mix together fetta, baby spinach, semi dried tomatoes, lemon zest and season with pepper.
Divide cheese mixture between the chicken breast to fill the pockets.
Preheat oven to 200c (180c fanforced). Heat a good non stick fry pan over medium heat. Lightly spray chicken breasts with a little oil and add to pan.  Cook for 6 minutes turning after 4 minutes. Then wrap each chicken in baking paper and bake in oven for 15 minutes.
Serve with mashed potato and steamed vegetables.

CHICKEN PARMIGIANA


Serves 6 - 10 propoints
Total 61pp

Parmigiana Sauce:
1/2 medium onion, peeled and finely chopped (0pp)
2 tsp minced garlic (0pp)
400g can diced tomatoes (0pp)
1/2 tsp dried basil (0pp)
1 1/2 tsp brown sugar (0pp)
Salt and pepper (0pp)
Oil spray

To make sauce:
Spray a little oil in a heavy-based small saucepan over medium heat. Add onion and cook, stirring occasionally, for about 5 minutes, until onion has softened but not browned. Add garlic and cook for a further minute. Add tomatoes, basil and brown sugar, increase heat and bring to the boil. Once boiling, reduce heat and simmer for about 10 minutes, stirring occasionally, until sauce has reached the desired consistency. Add salt and pepper to taste. Set aside for 10 minutes, and then puree sauce in a blender or food processor.

Crumbed Chicken:
6 x 100g skinless chicken breast fillets (15pp) (I usually buy 600g chicken breast and slice them horizontally to make schnitzels)
2 eggs (3pp)
50g (1/3 cup) plain flour (5pp)
120g panko breadcrumbs (12pp)
1/4 cup canola oil, for frying (16pp)

To make crumbed chicken:
Whisk eggs in a bowl. In a large ziplock bag add chicken and flour. Zip bag and shake to coat chicken. Shake off excess flour then dip the chicken into the egg mixture ensuring that all of the flour is moistened. Then coat the chicken in breadcrumbs, pressing firmly to ensure crumbs stick.
To fry chicken, heat oil in a heavy-based nonstick frying pan over medium-high heat. Fry chicken in a single layer, without overcrowding the pan, until golden brown and cooked through. Set cooked pieces aside on absorbent paper or a wire rack. Repeat until all chicken is cooked.
.....................
Other Ingredients
1 Eggplant, thinly sliced lengthwise and grilled with a little oil spray if necessary (optional)
Cheese Topping:
75g grated reduced fat mozzarella cheese (5pp)
75g grated reduced fat tasty cheddar cheese (5pp)

Line a baking tray with baking paper. Add cooked crumbed chicken, layer with piece of grilled eggplant (optional), add sauce and then sprinkle cheese over top. Bake under oven grill until cheese is melted and golden.

LAMB COUSCOUS BURGERS WITH COUSCOUS TABOULI

Serves 6
Total 12 propoints per serve
Adapted from a recipe on taste.com.au

INGREDIENTS
1/2 tablespoon olive oil (3pp)
1 red onion, halved, finely chopped (0pp)
1 tablespoon Middle Eastern spice (McCormick brand) (0pp)
1 cup cold water (0pp)
1 cup couscous (17pp)
500g lamb mince (18pp) 
1 egg, lightly whisked (2pp)
Salt & freshly ground black pepper (0pp)
1 x 200g punnet cherry tomatoes, halved (0pp)
1 cup loosely packed coarsely chopped fresh mint (0pp)
1/2 cup loosely packed coarsely chopped fresh continental parsley (0pp)
1 tablespoon fresh lemon juice (0pp)
430g long Turkish pide, cut crossways into 6 equal portions, each portion split (24pp)
Mixed lettuce leaves, to serve (0pp)
160g bought marinated chargrilled eggplant, drained on paper towel, to serve (4pp)
Bought hummus, to serve (1 tbsp = 1pp)

METHOD
Heat oil in a frying pan over medium heat. Add the onion and cook, stirring, for 2 minutes or until soft. Add the spice mix and cook, stirring, for 1 minute or until fragrant. Add the water and bring to the boil. Remove from heat. Add the couscous and stir with a fork to combine. Cover and set aside for 2 minutes or until the liquid is absorbed. Stir with a fork to separate the grains. Set aside for 2 minutes to cool.

Combine one-third of the couscous with the mince and egg in a bowl. Season with salt and pepper. Divide mixture into 6 portions and shape into patties.

Heat a large non-stick frying pan over medium-high heat. Add the patties and cook for 3 minutes each side or until brown and cooked through. Transfer to a plate and cover with foil to keep warm.

Meanwhile, combine the remaining couscous, tomato, mint, parsley and lemon juice in a medium bowl. Taste and season with salt and pepper.

Toast pide. Place 1 pide half, cut-side up, on each serving plate. Top with lettuce, eggplant and patties. Top with a dollop of hummus and serve with remaining pide and tabouli.

ZUCCHINI SLICE


Serves 6
Total 18 smartpoints / 3 smartpoints per serve

INGREDIENTS
1 small leek, thinly sliced (0sp)
750g zucchini, thinly sliced (0sp)
8 eggs - 4 whole (8sp), 4 whites only (0sp)
1/2 cup (40g) grated parmesan cheese (6sp)
1/4 cup (35g) plain flour (4sp)

METHOD
1. Preheat oven to 160C. Line the base and sides of a 20cm (base measurement) square cake pan with baking paper.

2. Lightly spray a medium non stick fry pan with oil and heat oven medium heat.  Add the leek and 1 tablespoon of water and cook, stirring, for 5 minutes or until soft (add a little more water to help soften if needed).   Stir in the zucchini.  Cook, covered for 5 minutes, stirring once, or until the zucchini softens but holds it shape.  Set aside to cool.

3. Separate 4 of the eggs and reserve 4 yolks for another recipe.  Whisk the remaining 4 eggs, 4 egg whites, parmesan, flour and salt and pepper in a medium bowl until combined.  Add the cooled zucchini mixture and stir to combine.  Pour the mixture into the prepared pan and smooth the surface.  Bake for 40 minutes or until the centre is just set.
Serve with garden salad.

This recipe is from the Weight Watchers AUNZ March 2015 Magazine.  The propoints in the book say 4 propoints per serve but from my calculations it is only 3pp per serve.




Tuesday, 18 August 2015

BANANA MANGO SMOOTHIES

Makes 1.5L (6 propoints in total)
300ml = 1pp
500ml = 2pp
250g frozen mango pieces (0pp)
1 medium ripe banana (0pp)
1 tsp vanilla extract (0pp)
175g Yoplait Forme Peach Mango Yoghurt (2pp) -  propoints value of yoghurt may vary between brands
2 cups skim milk (4pp)
Add all ingredients to a blender and blend until combined.

Monday, 10 August 2015

MINESTRONE SOUP


Serves 8 - 4 propoints per serve
Total 31 propoints

INGREDIENTS
1 brown onion, diced (0pp)
3 carrots, diced (0pp)
3 celery sticks, diced (0pp)
3 cloves garlic, minced (0pp)
200g coliban potato, peeled and diced into cubes (3pp)
150g speck, diced (8pp)
800g diced tin tomatoes (0pp)
8 cups salt reduced chicken stock (3pp)
1 zucchini, diced (0pp)
420g can five bean mix, drained and rinsed (6pp)
125g small shell pasta (11pp)
Oil spray, if necessary

METHOD
In large pot, spray a little oil to coat (if not non stick).    Add onion, carrots, celery and speck and sauté for 3 minutes until onions are translucent and vegetables are starting to soften.  Add potato  and garlic and cook for further 2 minutes stirring occasionally.  Add canned tomatoes and chicken stock.  Bring to boil then reduce to a simmer for 25 minutes stirring occasionally.  Add in drained beans, zucchini and pasta and cook until pasta is soft.  Stir pot every couple of mins so pasta doesn't stick to pot.  Season with salt and pepper to taste. 

Friday, 31 July 2015

CURRIED SAUSAGES

Serves 6 
Total 66 propoints (11 propoints per serve)

INGREDIENTS 

680g thin beef sausages - I use Woolworths Select Aussie Beef Sausages  (46pp)

2 tsp olive oil (2pp)

1 large onion, diced (0pp)

2 large carrots, peeled and diced (0pp)

20g minced garlic (0pp)
350g potatoes, skin on, cut in chunks (6pp)
2 tbsp (20g) curry powder (2pp)
4 cups of salt reduced chicken stock (2pp)
1/4 cup tomato sauce (2pp)
50g sultanas (4pp)
1 granny smith apple, peeled and sliced in chunks (0pp)
1 cup frozen peas (2pp)

METHOD
Fry off sausages in non stick frypan until cooked.  Set aside on paper towel to drain off any fat. Cut into small bite sized pieces.

Add oil to a large non stick pot and over medium heat fry onion and carrot until onion is translucent.

Add garlic and potatoes and cook for a further minute. 

Add curry powder and stir through vegetables cooking for a minute. 

Stir through tomato sauce and chicken stock then add back sausages along with the sultanas.

Bring to the boil and then cover pot and reduce to a simmer cooking for 25 minutes or until potatoes are cooked through. 

Stir through apple and peas and cook for a further 10 minutes. 

Season with salt and pepper to taste.

I serve curry with basmati rice (3pp for 1/2 cup of cooked basmati rice).


Thursday, 16 July 2015

BANANA AND BLUEBERRY BAKED OAT MUFFINS

7 smartpoints for all 5 muffins

INGREDIENTS
35g quick oats
1 tbsp stevia powder
1 tsp baking powder
1 ripe banana, mashed
1 egg
2 tbsp skim milk
50g frozen blueberries
1/4 tsp cinnamon or mixed spice

METHOD
Preheat oven to 200c. Lightly grease 5 muffin holes.
In a bowl mix all the ingredients together except for the blueberries. Once combined stir in blueberries.
Evenly fill the muffin holes with mixture and bake in oven for 23 minutes (until nicely golden on top).
Carefuly remove muffins from tray and enjoy.  I like to sprinkle a little cinnamon sugar over the top.

Notes
This recipe can have other variations.  Use the first six ingredients as your base and add other ingredients.  I have done finely diced peeled granny smith apple with a small finely grated carrot and also  apple and raspberries. I've seen recipes where people add choc chips.  The possibilities are endless.

  

Monday, 29 June 2015

ITALIAN (MINI MEATBALL) WEDDING SOUP



Total 57 propoints
Serves 6  (10 propoints per serve)

INGREDIENTS 
1 tbsp extra-virgin olive oil (5pp)
2 carrots, peeled and chopped (0pp)
2 celery stalks, chopped (0pp)
1 medium onion, chopped(0pp)
2 bay leaves, fresh or dried (0pp)
Salt and freshly ground black pepper (0pp)
570g pork/veal or beef mince (22pp)
1 egg, beaten (2pp)
2 cloves garlic, minced (0pp)
40g grated parmesan cheese (5pp)
70g fresh bread crumbs (4pp)
6 cups salt reduced chicken stock (2pp)
2 cups water (0pp) 
200g dried small pasta shells (17pp)
50g baby spinach leaves (0pp)
 
METHOD
In a deep pot over medium heat add oil, chopped carrots, celery and onions and bay leaves. Season with salt and pepper. Cover pot and cook vegetables for 5 or 6 minutes, stirring occasionally.
While the veggies cook, combine meat, egg, garlic, grated cheese, bread crumbs, salt and pepper.
Uncover your soup pot and add stock and water to the pot. Increase heat to high and bring soup to a boil. When soup boils, reduce heat a bit and start to roll meat mixture into small balls, dropping them straight into the pot. You are making meat dumplings that will cook in the broth. When you are done rolling the meat, add pasta to the soup and stir. Cover and simmer soup for 10 minutes. When pasta is tender, stir in spinach. When spinach has wilted into the soup, the soup is done and ready to serve. Adjust your seasonings. Serve soup with crusty bread or grilled cheese sandwiches.
 

Sunday, 28 June 2015

VEGETABLE & LAMB FRITTERS

Makes 10
Total 26 propoints 
5pp for 2 fritters

INGREDIENTS
1/2 cup self raising flour (7pp)
1/4 cup skim milk (1pp)
2 eggs (3pp)
260g corn kernels (5pp)
1 zucchini (0pp)
1 carrot (0pp)
Leftover Lamb roast 100g (4pp)
1/4 cup canola oil (6pp)

METHOD
Preheat oven to 180c.

Grate zucchini and carrot. Dice lamb into small pieces.  In a large bowl add all the ingredients (except oil), season with salt and pepper and mix together until combined.

Heat oil over medium heat in a non stick frying pan.  Add large spoonfuls of mix to pan.  Cook until golden brown in colour and then flip and cook on the other side.  Once cooked remove and place on absorbent paper for 1 minute then place in oven on a raised rack to keep warm until all fritters are cooked.

Serve with garden salad.

Friday, 29 May 2015

CREAMY SEAFOOD CHOWDER


Serves 4 - 6
Total of 42 propoints

INGREDIENTS
2 carrots, finely diced (0pp)
1 celery stick,finely diced (0pp)
1 onion, finely diced (0pp)
600g peeled potatoes, chopped in chunks (9pp)
2 cloves of garlic, minced (0pp)
2 corn cobs, kernels removed (8pp)
200g green prawn meat (4pp
6 large mussels (1pp)
200g calamari rings (4pp)
200g firm white fish (4pp)
4 cups fish stock (1pp)
200ml of light thickened cream (11pp)
2 tbsp chives, finely chopped (0pp)
2 tbsp parsley, chopped (0pp)
Salt and pepper to season

METHOD
In a large pot over medium heat add carrots, celery and onion.  Sauté until onions start to become translucent. 
Add garlic and potatoes and cook for a further minute.   
Add stock, bring to the boil.  
Put lid on pot, reduce heat to a gentle simmer and cook for about 15 minutes or until potatoes are cooked.   
Process with a stick blender until smooth.  
Add corn and cook for 10 minutes or until cooked. 
Add seafood and cook for 3-5 minutes until cooked through.  
Stir in cream, chives and parsley and season with salt and pepper to taste.


THE BEST BROCCOLI AND CAULIFLOWER CHEESE


Adapted from Jamie Oliver's Save with Jamie Recipe
Serves 8
27 propoints

INGREDIENTS
2 cloves of garlic (0pp)
50g reduced fat margarine (7pp)
50g plain flour (5pp)
500ml skim milk (4pp)
500g fresh or frozen broccoli (0pp)
75g reduced fat cheddar cheese 
1 kg fresh or frozen cauliflower (0pp)
2 slices of stale bread (4pp)
2 sprigs of fresh thyme (0pp)
25g flaked almonds (4pp)
1/2 tbsp olive oil (3pp)

METHOD
Preheat the oven to 180°C.  
Peel and finely slice the garlic and put it into a medium pan on a medium heat with the margarine. When the margarine has melted, stir in the flour for a minute to make a paste, then gradually add the milk, whisking as you go, until lovely and smooth. 
Add the broccoli (cut up first, if using fresh) and simmer for around 20 minutes, or until the broccoli is cooked through and starts to break down, then mash or blitz with a stick blender (adding an extra splash of milk to loosen, if using fresh broccoli). 
Grate in half the Cheddar and season with salt and pepper.

Arrange the cauliflower in an appropriately sized baking dish (cut into florets first, if using fresh), pour over the broccoli white sauce and grate over the remaining Cheddar. 
Blitz the bread into breadcrumbs in a food processor, then pulse in the thyme leaves, almonds and oil and a pinch of salt and pepper, then scatter evenly over the cauliflower cheese. 
Bake for 1 hour, or until golden and cooked through.

Read more at http://www.jamieoliver.com/recipes/vegetables-recipes/the-best-cauliflower-broccoli-cheese/#ztHEkzQP87r1TWzT.99

LASAGNE


Serves 9 - 10 propoints per serve

INGREDIENTS
500g beef mince (21pp)
1 onion, finely diced (0pp)
2 tsp minced garlic (0pp)
300g mushrooms (0pp)
2 zucchini (0pp)
2 carrots (0pp)
2 tbsp tomato paste (1pp)
1 cup salt reduced beef stock (1pp)
1/2 cup red wine (3pp)
420g can condensed tomato soup (3pp)
1 tbsp of mixed herbs (0pp)
500g lasagne sheets (28pp) - I used Latina 8 sheet pack

White Sauce
50g reduced fat margarine (7pp)
50g plain flour (5pp)
2 cups skim milk (4pp)
200g reduced fat tasty cheese (18pp)

METHOD
Preheat oven to 180 degrees Celsius.

If you have a food processor either process or grate your mushrooms, carrots and zucchini to save time.   If cutting by hand, dice small.

In a large non stick fry pan over medium high heat cook beef until browned.  Set aside. 
Add onion to pan and cook for few minutes until translucent.  Add garlic and cook for a further minute.  Add carrots, zucchini and mushrooms and cook for about 10 minutes until liquid that comes out of from the vegetables reduces.  Add back mince along with tomato paste, stock, red wine and tomato soup and mixed herbs.  Stir to combine.  Bring to boil then reduce to a simmer and cook for 15 minutes. Season with salt and pepper to taste.  (At this point I make the white sauce).

White sauce: In a small saucepan over low heat melt margarine. Add flour and whisk together.  Cook for 1 minute, stirring constantly.  Gradually add milk in small amounts until you have a smooth sauce.  Add in 50g cheese and stir until melted.

In a large rectangular casserole dish add about a 1/4 of the meat sauce, then a layer with lasagne sheets, then a 1/4 of the white sauce. Repeating until lasagne sheets are gone and top with last 1/4 of white sauce.   Sprinkle remaining cheese over top.  Cover dish with baking paper and foil and bake in oven for 45 minutes.  Remove paper and foil and bake for further 15 minutes or until top begins to brown. Remove from oven and let cool for 5 minutes before serving.



Wednesday, 13 May 2015

SATAY CHICKEN & VEGETABLE STIRFRY

Serves 4 larger servings  - 9 propoints
Serves 6 smaller servings - 6 propoints
INGREDIENTS
600g chicken breast, thinly sliced (15pp)
1 large onion, sliced (0pp)
1 heaped tsp minced garlic (0pp)
2 tsp sambal oelek (0pp)
2 tsp curry powder (0pp)
2 carrots, peeled and julienned (0pp)
1 capsicum (red or green), thinly sliced (0pp)
Handful of snow peas (0pp)
130g (Kraft) light crunchy peanut butter (17pp)
200ml lite coconut milk (4pp)
1/2 tbsp cornflour (1pp)
1-2 tsp fish sauce (0pp)
Canola spray (0pp)
METHOD
Heat a large nonstick frypan or wok over high heat. Lightly spray with oil.  Add chicken, onion, garlic, sambal oelek and curry powder and cook until chicken is just cooked on outside.
Add carrots and capsicum and cook for a further minute.
In a jug stir together coconut milk and cornflour.
Add milk mixture to pan along with peanut butter.  Stir until peanut butter has melted down then add snow peas.
Season dish with fish sauce - 1 to 2 tsp (to taste).
Serve with rice.

Wednesday, 6 May 2015

SLOW COOKER PEA AND HAM SOUP


Serves 8 
Total 43pp - 5pp per serve

INGREDIENTS
1 small brown onion, finely chopped (0pp)
2 carrots, diced (0pp)
2 garlic cloves, crushed (0pp)
2 sticks celery, diced (0pp)
400g potatoes, peeled, diced (6pp)
1 ham hock - (350g of edible ham - 20pp)
1 cup (210g) green split peas, washed, rinsed (16pp)
3 tsp (15g) salt-reduced chicken stock powder (1pp)
1 dried bay leaf (0pp)

METHOD
Heat a large non stick frying pan over medium-high heat.  Cook onion, stirring, for 3 minutes. Add garlic, celery, carrot and potatoes and continue to cook for a further 3 minutes. Transfer to bowl of slow cooker.

Add ham hock, peas, stock, bay leaf and 1.75 litres (7 cups) of cold water. Season with pepper. Cover with lid. Cook on low for 6 to 8 hours.

Remove hock from soup. Remove and discard rind and bone. Shred ham. Return ham to soup and cook on low for 1 more hour. Season with salt and pepper to taste.

Monday, 4 May 2015

MOROCCAN COUSCOUS


Serves 6 - 5 smartpoints per serve
33 smartpoints in total


150g cherry tomatoes, quartered (0sp)
1 large carrot, grated (0sp)
1 red capsicum, diced small (0sp)
1 red onion, thinly sliced (0sp)
1 tsp minced garlic (0sp)
1 tsp cumin (0sp)
1/4 tsp cinnamon (0sp)
1/4 tsp turmeric (0sp)
50g currants (8sp)
1 cup hot chicken stock (1sp)
1 cup couscous (18sp)
30g toasted almonds (5sp)
1 tbsp lemon juice (0sp)
Olive oil spray (1sp)
Handful of chopped fresh parsley or coriander (optional) 

In a large nonstick frypan fry onion with a light spray of olive oil until onions are almost soft.   Add capsicum, carrot and currants and cook for a further 2 minutes.   Stir in garlic and spices and cook for a further 1 minute.  Add couscous and stir through then add hot chicken stock and stir through. Cover with lid and take off heat.  Let stand for 5 minutes.    Stir in cherry tomatoes, almonds, lemon juice and parsley (if using) and season with salt and pepper to taste.

I love to serve this dish with roast pumpkin pieces and grilled lamb (as pictured above). I usually add the parsley/coriander but on this occasion forgot to buy it.

Saturday, 2 May 2015

HEUVOS RANCHEROS

INGREDIENTS
Serves 4
45 smartpoints - 11 smartpoints per serve

1/2 red onion, diced  (0sp)
1 chorizo (130g), quartered and diced (20sp)
4 ripe tomatoes, diced (0sp)
420g can five bean mix, drained and rinsed (8sp)
2 tsp minced garlic (0sp)
2 tsp sambal oelek (0sp)
1 tsp sweet paprika (0sp)
1/2 tbsp brown sugar (1sp)
1/2 cup chicken stock (0sp)
4 eggs (7sp)
80g light cheese, grated (9sp)

METHOD
In a non stick frypan over medium high heat fry off onion and chorizo, about 3-5 minutes.
Stir in garlic, sambal oelek and paprika and cook for 1 more minute.
Add tomatoes and beans and cook until tomatoes start to break down (3-5 minutes), stirring occasionally.
Stir in stock and brown sugar and cook for another 2 minutes.
Make 4 pockets in the bean mix and crack eggs into them.
Cover pan and cook until eggs have almost set.  Sprinkle grated cheese over top and put lid back on. Cook until cheese has melted and eggs are set.
Serve with warmed tortilla bread.

Thursday, 30 April 2015

CHICKEN, BACON, MUSHROOM, TOMATO & AVOCADO PENNE



Serves 6 - 14 propoints per serve

INGREDIENTS
300g chicken breast, thinly sliced (7pp)
1/2 tbsp crushed garlic (0pp)
1 red onion onion, sliced (0pp)
150g shortcut bacon, diced (9pp)
500g mushrooms, sliced (0pp)
150g grape tomatoes, halved (0pp)
1/2 cup salt reduced chicken stock (0pp)
300ml light cooking cream (16pp)
20g Parmesan cheese, grated (2pp)
75g fat free semi dried tomatoes (4pp)
400g dry penne pasta (39pp)
1 avocado, diced (7pp)
50g baby spinach (0pp)
Salt and pepper

METHOD
Cook pasta as per packet directions.
For sauce: In a large non stick frypan over medium/high heat, brown off chicken and set aside.
Add to pan onion, bacon and mushrooms.  Sauté until the liquid from mushrooms has disappeared and onion is soft (about 10 minutes). 
Add garlic and cherry tomatoes and cook for a further 3 minutes.
Return chicken to pan and stir in chicken stock, cream and semi dried tomatoes.  Bring sauce to a gentle simmer.
Stir through cooked pasta along with baby spinach, avocado and parmesan.  Season with salt and pepper.

Monday, 27 April 2015

DEVILLED SAUSAGES

Serves 6 - 12 smartpoints per serve

Total 75 smartpoints

Ingredients

680g beef sausages (62sp)
2 onions, finely sliced (0sp)
2 tsp minced garlic (0sp)
2 apples, peeled and cut in chunks (0sp)
400g can diced tomatoes (0sp)
1/4 cup tomato sauce (4sp)
1/4 cup bbq sauce (6sp)
1 tbsp brown sugar (3sp)
2 tbsp malt vinegar (0sp)

Method

Preheat oven to 180 degrees Celsius.

Brown off sausages in a nonstick frypan and place on plate on paper towels to drain fat. Slice sausages into bite size pieces.

In same frypan fry off onions and garlic until translucent.

In a jug combine tomatoes, sauces, sugar and vinegar.

In a oven proof dish add sausages, onions and apples and pour over sauce mixture.

Cover dish and bake in oven for 30 minutes.

Serve with mashed potato and steamed vegetables.


Friday, 24 April 2015

COCONUT POACHED FISH

Serves 4

29 smartpoints Total - 7 sp per serve

Ingredients 

400ml light coconut milk (16sp) 
1 tbsp brown sugar (3sp)
1 tbsp fish sauce (0sp)
2 tsp sambal oelek (0sp)
1 tsp minced garlic (0sp) 
Zest and juice of 1 lemon (0sp)
4 x 200g blue eye cod fillets (firm white fish)(10sp) 
2 carrots, julienned (0sp)
1 zucchini, julienned (0sp)
1 cup baby spinach (0sp)
1 red chilli, deseeded and finely chopped  (optional) (0sp)
Green onion, finely chopped (optional)(0sp)

Method
In a bowl combine coconut milk, brown sugar, fish sauce, sambal oelek, garlic, lemon zest and juice.

Heat a large nonstick frypan and bring sauce mixture to a boil. 

Reduce heat to gentle simmer, add fish and cook for 6 minutes with lid on.

After 6 minutes add carrot and zucchini to pan and recover.

Once fish is cooked (about another 2-4 mins) remove fish.

Add baby spinach to sauce and let wilt.

Serve fish on rice (3sp for 1/2 cup basmati), topped with vegetables and sauce.  Add chilli and green onions on top.


Recipe adapted from a recipe found on taste.com.au.


Friday, 10 April 2015

CREAMY TOMATO PRAWN PASTA


Total 66 smartpoints 
11 smartpoints per serve - serving 6




INGREDIENTS
500g prawn meat (4sp)
600g cherry tomatoes, halved (0sp)
1 onion, finely diced (0sp)
2 tsp minced garlic (0sp)
1 tsp sambal oelek (0sp)
Olive oil spray (1sp)
375g pasta (36sp) 
125ml light thickened cream (12sp)
1 heaped tbsp basil, finely chopped (0sp) 
Salt and pepper, to taste (0sp)
1 Avocado, diced (9sp)
25g Parmesan, grated (4sp)


METHOD
Over medium heat, lightly spray a large non stick frypan with olive oil. Put the cherry tomatoes, onion, sambal oelek, garlic and olive oil in pan and cook over until soft. 

Meanwhile, add the pasta to a large pan of boiling salted water and cook until al dente.

Add the prawns to the sauce and stir in the cream and chopped basil. Cook until prawns are cooked through.  

Drain the pasta and toss with the pasta sauce. Add parmesan, avocado and season with salt and pepper to taste.

Divide between warm plates, Serve immediately.

Notes: I use defrosted frozen prawn meat and cut them in half so you get more prawns in each mouthful. I use Gourmet Garden brand fresh basil in a tube for convenience. I use Vetta high fibre pasta, for that little extra fibre.

Sunday, 29 March 2015

KASHMIRI LAMB KORMA




Serves 6
10pp per serve

3 brown onions, coarsely chopped (0pp)
1 tsp ground turmeric (0pp)
5 green cardamom pods (0pp)
1 cinnamon stick (0pp) 
10 black peppercorns (0pp)
6 whole cloves (0pp)
1 tsp cumin seeds (0pp) 
2 garlic cloves, crushed (0pp)
1 tbsp finely grated fresh ginger (0pp)
2 tsp coriander seeds (0pp)
1/2 tsp chilli powder (0pp)
1 tbsp smoked paprika (0pp)
3 tomatoes, chopped (0pp)
1 kg lamb shoulder, cut into 3cm pieces (58pp)
2 cups water (0pp)
1 cup no fat natural yoghurt (4pp)
Salt and pepper (0pp)
With a mortar and pestle grind up all the spices, set aside.
Heat a large non stick saucepan/casserole pan on a medium to high heat. Brown off lamb pieces and remove from pan. 
Add the onion to pan and cook for about 5 minutes, stirring every now and then until golden. 
Add all the spices, garlic and ginger and cook for a further 1-2 minutes until aromatic. Add the tomatoes and cook for 5 minutes, stirring often. 
Return the lamb to the pan, stir it through and pour in the water and yoghurt and bring to a simmer. Reduce the heat to low and cook, covered for 2 hours, stirring occasionally. Lamb should be tender and sauce thickened slightly.  If the sauce has not thickened enough remove lid and cook for further 15 minutes of medium heat.  
Season to taste with salt and pepper. 

Total 62pp


Friday, 27 March 2015

CHICKEN, CHORIZO, PRAWN AND MUSSEL PAELLA


Total 60pp
Serve 6 = 10pp
Serve 4 = 15pp

Ingredients
2 garlic cloves (0pp)
1 onion (0pp)
1 carrot (0pp)
15 g fresh flat-leaf parsley (0pp)
130 g chorizo (16pp)
300g skinless, boneless trimmed chicken thighs (9pp)
1 teaspoon sweet smoked paprika (0pp)
1 red capsicum (0pp)
1 tablespoon tomato paste (0pp)
3 tsp chicken stock powder (1pp)
300 g paella rice (28pp)
100 g frozen peas (1pp)
200 g green peeled prawns (4pp)
6 mussels, cleaned and debearded (1pp)
1 lemon (0pp)

Method
Peel and finely slice the garlic, peel and dice the onion and carrot. Finely chop the parsley stalks, then roughly chop the chorizo and chicken thighs. 
With a lidded shallow casserole or paella pan on a medium heat, add the garlic, onion, carrot, parsley stalks, chorizo, chicken and paprika, and fry for around 5 minutes, stirring regularly. 
Deseed and dice the pepper, then add to the pan for a further 5 minutes.
Stir through the tomato paste and stock powder, then add the rice and stir for a couple of minutes so it starts to suck up all that lovely flavour. 
Pour in 750ml of boiling water and add a pinch of salt and pepper. 
Pop the lid on and bring to the boil, then reduce to a simmer for 15 minutes, stirring regularly from the outside in and from the inside out, and adding a splash of water if needed. 
Stir in the peas, prawns and mussels replace the lid, and cook for a further 5-10 minutes, or until prawns are cooked through and mussels have opened.  
Season to perfection, then chop the parsley leaves, scatter them over the paella, and serve with lemon wedges on the side for squeezing over.



Adapted from Save with Jamie.
Original recipe link: www.jamieoliver.com/recipes/rice-recipes/chicken-chorizo-paella/#00QjUamA1VXMBeDC.97

Thursday, 26 March 2015

GREEK YOGHURT PANCAKES

GREEK YOGHURT PANCAKES
Makes 6 pancakes



Ingredients
100g plain flour (9pp)
225g no fat Greek yoghurt (3pp)
1 tbs natvia (0pp)
1 tsp baking soda (0pp)
1/2 tsp salt (0pp)
2 eggs (3pp)
1/2 tsp vanilla extract (0pp)

Method
In a mixing bowl add flour, yoghurt, natvia, baking soda and salt.  Stir gently together until combined. 
In a separate bowl, mix together egg and vanilla.  
Add egg mixture to flour mixture and mix together until just combined.  Note, this won't be a smooth batter like your normal pancakes, it is more thick/lumpy like a buttermilk pancake batter.
Using 1/4 measuring cup, drop batter onto a medium hot non stick frypan. Use a little canola spray if necessary. 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 minute.  
Serve with your favourite topping.



Optional: once I added the pancake mix to frypan I added a few blueberries to the pancake. I topped my pancakes with stewed apple, cinnamon and 1 tbsp of sugar free maple flavoured syrup (0pp).

Wednesday, 25 March 2015

SPICY PUMPKIN SOUP & GARLIC CROUTONS


SPICY PUMPKIN SOUP
 
Serves 4-6 

Ingredients
2 x 3 second spray Olive Oil (1pp)
1 onion chopped (0pp)
1 garlic clove crushed (0pp)
1/2 tsp ground coriander (0pp)
1/2 tsp ground cumin (0pp)
1/2 tsp chilli powder (0pp)
1 kg pumpkin chopped (0pp)
1L chicken stock liquid (2pp)
90mls light thickened cream (5pp) - I use Philadelphia Extra Light Cream for Cooking (3pp)
Salt and pepper to taste (0pp)

Method
Spray oil in saucepan and cook onion over medium heat for 3-4 minutes or until soft. Add garlic, coriander, cumin and chilli and cook for 1 minute longer.
Add pumpkin and stock to pan, bring to the boil, then reduce heat and simmer for 15-20 minutes or until pumpkin is tender. Remove pan from heat and set aside to cool slightly.
With a stick blender, process until smooth (Can use a food processor if you don't have a stick blender). Stir in cream, season to taste with salt and pepper and cook over a medium heat until heated through.

GARLIC CROUTONS

Ingredients 
180g baguette (14pp)
50g butter (11pp)
1 tsp minced garlic (0pp)

Method
Preheat oven to 200C. 
Cut baguette in small cubes.
In a non stick frypan melt butter over medium heat.   Once melted add garlic and cook for 1 minute.  Toss bread through butter mixture.
Spread bread pieces on a baking paper lined tray and bake in oven for about 10 minutes or until crispy.  

Note: this makes about 250g of cooked croutons.  Every 10g = 1pp

Saturday, 21 March 2015

BUTTER CHICKEN AND PUMPKIN DAHL


BUTTER CHICKEN
Serves 6 (11sp/10pp) - 8 (8sp/8pp)
Total 65 smartpoints / 62 propoints 

Ingredients
2cm piece of ginger, roughly chopped (0sp)
3 garlic cloves, roughly chopped (0sp)
80g blanched almonds (14sp)
2/3 cup plain greek natural yoghurt - I use no-fat yoghurt (4sp)
1/2 tsp chilli powder (0sp)
1/4 tsp ground cloves (0sp)
1/4 tsp ground cinnamon (0sp)
1 tsp garam masala (0sp)
4 cardamom pods, lightly crushed (0sp)
400g tin chopped tomatoes (0sp)
1 1/4 tsp salt (0sp)
8 medium skinless, boneless chicken thigh fillets, trimmed (21sp)
50g butter (18sp)
1 large onion, thinly sliced (0sp)
6 tbsp finely chopped coriander leaves (0sp)
4 tbsp light thickened cream (8sp)

Method
In a food processor blend ginger, garlic and almonds.  Add yoghurt, chilli powder, cloves, cinnamon, garam masala, cardamom pods, tomato and salt to mixture and blend until combined.
In a large bowl add chicken and mixture, stir to coat chicken. Cover and refrigerate for 2 hours, or overnight.
Preheat oven to 180C (350F).  Heat butter in large frypan. (I use a ovenproof frypan so I can go straight from stove to oven).   Add the onion and fry until softened and lightly browned.  Add the chicken mixture and fry for 2 minutes. Add the fresh coriander and cream and stir through. (If you don't have a ovenproof frypan transfer to baking dish now).
Bake for 1 hour giving a stir about 1/2 hour into cooking.   If it is browning too quickly cover with foil. 

Notes
This recipe is adapted from The Food of India; a journey for food lovers. I have reduced the amount of butter (from 5 tbsp) for my own health. 

RED LENTIL AND PUMPKIN DAHL
Serves 6 (3 smartpoints per serve)
Total 17 smartpoints 

Ingredients
1 cup split red lentils (13sp)
10g butter (4sp)
1 onion, finely chopped (0sp)
2 cloves garlic, crushed (0sp)
1 tsp black or yellow mustard seeds (0sp)
2 tsp ground coriander (0sp)
1 tsp ground cumin (0sp)
1 tsp turmeric (0sp)
1/2 tsp dried chilli flakes (0sp)
1/2 tsp chicken stock powder (0sp)
2 cups pumpkin chopped into large (about 4cm) pieces (0sp)
Hot water

Method
Soak lentils in water for a few hours if possible. Rinse lentils until water is almost clear.
Mix spices together in a small bowl.
Melt butter and slow fry onion & garlic until translucent. 
Add mustard seeds and cook until they 'pop'. 
Add spice mixture and stir until they are aromatic.
Add drained lentils and coat with onion and spice mixture.
Add hot water to cover lentils.
Add pumpkin and top up water level to just cover lentils and almost covering pumpkin.
Cook over low heat until pumpkin is soft - about 30 minutes.
Season with salt to taste.

Notes
Cook with lid on if you want runny dahl otherwise cook with lid off for thick dahl. 
I prefer to cook this in a 26cm non stick frypan so that lentils don't stick.
I like to serve this topped with coriander on basmati rice with mango chutney and/or raita/yoghurt on the side.


Monday, 19 January 2015

BANANA CHOC CHIP MUFFINS

Great to make with over-ripe bananas and freeze well for school lunchbox snacks.  

Makes 24 

Ingredients
3 cups self-raising flour 
3/4 cup caster sugar or stevia 
3 medium ripe bananas 
3/4 cup skim milk
2 eggs
125g light margarine, melted
200g chocolate chips (dark, milk, white or mixture)

Method 

Preheat oven to 180C.

Add flour and sugar into large bowl. Stir in chocolate chips.

In a different bowl, mash banana, stir in eggs and milk. 

Add banana mixture to the flour mixture and stir to combine.  

Stir in melted butter into mixture until all combined.

Drop heaped tablespoonfuls of mixture into greased muffin pans.

Bake for approximately 20 minutes.

Turn from pan onto wire rack to cool.

Note: 4pp each if using stevia, 5pp each using caster sugar.

Sunday, 18 January 2015

MOUSSAKA



This recipe is one of our family favourites. It is based on a recipe I found on bestrecipes.com.au but I have modified it by adding extra vegetables into the mince to make it healthier and more filling.  

Serves 9
Total 41 propoints
5 propoints per serve

Ingredients
2 eggplant medium (0pp)
Olive oil spray (1pp)
2 onion medium, peeled & sliced (0pp)
2 carrot, diced (0pp)
1 zucchini, diced (0pp)
250g button mushrooms, diced (0pp)
2 tsp minced garlic (0pp)
500 gms lean beef mince (or lamb mince) (18pp)
2 tbs tomato paste (1pp)
2/3 cup salt reduced liquid beef stock (0pp)
1/3 cup red wine (1pp)
300 gms potato peeled cooked (2-3 medium) (5pp)
2 tomatoes (0pp)

Sauce
30 gms margarine (4pp)
30 gms plain flour (3pp)
30 gms light cheddar cheese, grated (3pp)
1 1/2 cups milk (3pp)
2 egg (3pp)

Method
Thinly slice the eggplant and spread on a plate. Sprinkle eggplant with salt and leave for 15 minutes. Rinse and dry.

In a good non stick frypan, Fry the eggplant until lightly brown on both sides and set aside. (Use a little oil spray if needed).

In a large non stick frypan, cook the onion, garlic, carrots, zucchini and mushrooms until soft. Set aside.

Add the mince to the same frypan and cook until browned. Add back in vegetables and stir in the tomato paste, stock and wine. Bring to the boil. Cover and simmer for 15 minutes. Season with salt and pepper.

Slice the cooked potatoes and tomatoes.

Line the bottom of a large oven proof dish with half the eggplant. Pour over half the meat mixture and top with sliced tomatoes.

Add the rest of the eggplant, meat and layer with the potatoes.

For the Sauce: 
Melt the margarine, stir in the flour and gradually blend in the milk. Bring the sauce to the boil, stirring constantly. Beat in the egg yolks and cheese.

Whisk the egg whites to soft peaks and fold into the sauce.

Spread the sauce over the moussaka and bake in a moderate oven for 45 minutes or until golden brown.

Monday, 12 January 2015

MEATBALLS IN CURRIED SAUCE


Serves 4
Total 34 propoints
9 propoints per serve

For meatballs:
500g premium beef mince (21pp)
1 slice bread, processed into breadcrumbs (2pp)
1 egg (2pp)
1 onion (0pp)
1 zucchini (0pp)
1 carrot (0pp)
2 tsp minced garlic (1pp)
Salt and pepper to season

For sauce:
1 onion, chopped (0pp)
1/2 tbsp curry powder (0pp)
2 tsp salt reduced beef stock powder (1pp)
2 tbsp tomato paste (1pp)
2 tbsp brown sugar (3pp)
2 tbsp mango chutney (2pp)
3 cups of water
1 tbsp cornflour (1pp)

Preheat oven to 180 degrees Celsius. In a food processor, process onion, carrot and zucchini.  Combine all meatball ingredients and roll into small balls.  I get between 30-35 usually.  Place on an oven rack over a oven tray (so any oil drains) and bake in oven for 30 minutes.

In a large non stick frypan fry onions until translucent. Use a little canola spray if necessary.  Sprinkle in curry powder and cook for further minute. Add all other ingredients except for cornflour. Add meatballs and simmer on low for 10 minutes.  Make a paste with cornflour and a little bit of water and then stir through sauce to thicken.  Season with salt and pepper.  

Serve with rice and steamed vegetables.


ITALIAN MEATBALLS WITH PARMESAN MASH





500g extra lean beef mince 
1 egg lightly beaten 
2 garlic cloves, minced
1 onion
1 zucchini
1 carrot
breadcrumbs made from 2 slices of stale white bread
1 tsp dried mixed herbs
3/4 cup passata
400g can diced tomatoes 
2 tsp balsamic vinegar 
1 tsp brown sugar 
400g potatoes, peeled, cut into 2cm pieces 
300g cauliflower, chopped 
1/2 cup (125ml) skim milk 
1/4 cup (20g) grated parmesan cheese 
1/4 cup fresh parsley, chopped

Process onion, zucchini and carrot in food processor.

Combine the mince, egg, garlic, zucchini, breadcrumbs and mixed herbs in a large bowl. Season with salt and freshly ground black pepper. Roll tablespoons of mixture into balls. 
 
Cook meatballs in a preheated 190C oven for 20-25 mins turning after 10 mins. 

In a large pan, add the passata, tomatoes, balsamic vinegar and sugar. Bring to the boil. Reduce heat, add meatballs and simmer, covered, for 10 minutes. Stir through parsley, season with salt and pepper.

Meanwhile, cook the potato and cauliflower in a large saucepan of boiling water for 8 - 10 minutes or until tender. Drain. Return to saucepan. Add the milk and mash until smooth. Season with salt and freshly ground black pepper. Stir in the parmesan.

Serve the meatballs with the parmesan mash. Serve with a 0 Propoints value side of steamed vegetables.

MONGOLIAN BEEF STIRFRY

Total 28 smartpoints 

Serves 4 - 7 smartpoints per serve

450g beef, trimmed, thinly sliced (9sp)
1/2 tsp bicarbonate of soda (0sp)
1 tbsp minced garlic (0sp)
1 tbsp sambal oelek (0sp)

2 carrots, sliced (0sp)
1 large onion, thinly sliced (0sp)
1 red capsicum, sliced (0sp)
130g snow peas (0sp)


1/2 cup salt reduced soy sauce (1sp)
75g brown sugar (17sp)
1/2 cup water (0sp)
1 tbsp cornflour (1sp)

In a bowl sprinkle bicarbonate of soda over beef, mix through garlic and sambal and set aside for 20 minutes.

In a bowl combine soy sauce, brown sugar and water.  In another small bowl combine cornflour and about 1/4 cup of sauce mix to make a runny paste.

Heat a large non stick wok, (add a little spray of oil if necessary). Once wok/pan is very hot stir-fry beef for 1-2 mins until lightly brown, constantly stirring. Remove beef and set aside. Add vegetables and stir-fry for 2 minutes.  Add back beef along with sauce and cook until sauce is hot then add cornflour mix and cook until sauce has thickened.  Serve with 1/2 cup basmati (3sp) or long grain rice (4sp).


APPLE & CINNAMON OVERNIGHT OATS

6 propoints per serve 

1/3 cup rolled oats (3pp) 
100g vanilla yoghurt (I use a diet variety - 1pp)
1/3 cup skim milk (1pp) 
5g  honey (0pp)
1/4 tsp cinnamon or mixed spice (0pp) 
1/2 red apple, diced (0pp) 
10g chia seeds (1pp) - optional

Put all ingredients together in container and stir together.  Put in fridge overnight.  
I served mine with some of my favourite crunchy Muesli on top.

The variations to this are endless.   Replace cinnamon and apple with your favourite berries and banana or peaches and mango...just a couple of ideas.

HOMEMADE COLESLAW



3 smartpoints serving 6
4 smartpoints serving 4

1/4 cabbage, shredded (0sp)
1/2 red onion, finely diced (0sp)
1 red apple, finely diced (0sp)
125g Extra Light Sour cream (I use Weightwatchers brand) (8sp)
1 tbsp apple cider vinegar (0sp)
25g raw sugar (6sp) 
20g Parmesan cheese, finely grated (3sp)

Mix all ingredients together.


My Weightwatchers Story - August 2014 issue (Weightwatchers Australia)

Here is my article below along with the featured YouTube clip:


http://m.youtube.com/watch?feature=youtu.be&v=BRDMOtGrgH0









PUMPKIN & SPINACH CANNELLONI

Serves 6 - 8
Total 77SP / 64PP
10SP / 8PP per serve (8 serves)
13SP / 11PP per serve (6 serves)

1kg raw peeled pumpkin, diced into 2cm cubes - I use Jap/Kent type (0sp)
1 onion, finely diced (0sp)
1 tsp minced garlic (0sp)
375g light ricotta cheese (8sp)
150g light feta cheese (11sp)
250g frozen spinach (0sp)
Salt and pepper (0sp)
700g jar passata (14sp)
1/2 cup water (0sp)
150g light mozzarella cheese (14sp)
375g fresh lasagne sheets (30sp)

Preheat oven to 180 degrees Celsius. Bake pumpkin on baking paper lined tray for 30 minutes. Keep oven on.

Cook spinach in microwave to packet directions.  Once cooked, drain liquid from spinach.

In a non stick frypan, fry onions until translucent.  Add minced garlic and cook for a further minute.  

In a large mixing bowl combine feta and ricotta cheeses, onion mixture, spinach and mix together.  Stir in cooked pumpkin gently so that it doesn't break down too much.  Season with salt and pepper to taste.

In a large rectangular casserole dish pour half the jar of passata sauce to cover base of dish.  Add 1/2 cup of water to passata jar, put lid back on and shake jar to mix.

Fill lasagne sheets with pumpkin filling and roll into cannelloni tubes and place in casserole dish.  Note: to make lasagne sheets more easier to roll, heat the packet of lasagne in microwave for 1 min 30 seconds, then let rest for 1 minute before opening.  This should stop them from splitting.

Pour over remaining passata and top with mozzarella cheese. Cover with baking paper and aluminium foil.

Bake in oven for 40 minutes.  Take off baking paper and foil and continue to bake for another 15 minutes or until mozzarella is lightly browned.

Serve with salad.

Wednesday, 7 January 2015

CREAMY BROCCOLI CHEESE SOUP

Serves 6 (approximately 300ml serving size)
4 propoints per serve 
22 propoints in total

500g broccoli florets (0pp)
1 onion, diced (0pp)
50g reduced fat margarine spread (3pp)
50g plain flour (5pp)
2 cups skim milk (4pp)
2 cups salt reduced chicken stock (1pp)
1 carrot, finely grated or processed (0pp)
125g light cheddar cheese - I use Bega Extra Light and Tasty (9pp)
Canola spray (0pp)

1. Steam broccoli until cooked, set aside.
2. Over medium heat lightly spray with oil a large sauce pan. 
3. Add onion and cook until translucent.
4. Add margarine, once melted stir in flour and cook for a minute or so, stirring constantly.
5. Stirring constantly, add milk 1/2 cup at a time until combined and then stir in the chicken stock.
6. Add broccoli and carrot to pot and cook for 3-4 minutes.
7. Stir in cheese until all melted.
8. With a stick blender or processor pulse soup a few times to you get your desired texture. Season with salt and pepper to taste.


THAI BEEF SALAD

Serves 4
9 smartpoints per serve

1 small bunch coriander (0sp)
1.5cm piece ginger, finely grated (0sp)
1 garlic clove, thinly sliced (0sp)
2 long red chillies, seeded, thinly sliced on the diagonal (0sp)
1 lemon, zested, juiced (0sp)
1 tablespoon fish sauce (0sp)
25g brown sugar (6sp)
400g beef steak, I used rump (9sp)
1/2 red onion, thinly sliced (0sp)
1 Lebanese cucumber, halved, seeded, thinly sliced (0sp)
1 carrot, thinly sliced (0sp)
1 handful of bean sprouts (0sp)
1/2 red capsicum, thinly sliced (0sp)
1 cup mint leaves (0sp)
62.5g serve of vermicelli noodles (6sp)
60g chopped unsalted peanuts (14sp)

To make nam jim, trim roots from coriander and rinse well. Pick leaves and reserve. Process coriander roots, ginger, garlic, one chilli, lemon zest and juice, fish sauce and brown sugar in a food processor until well combined and finely chopped.

Place noodles in bowl and pour over boiling water and let soak for 10 minutes.  Drain and rinse.  Cut noodles roughly a couple of times with scissors.

Preheat nonstick frypan to medium/hot. Season steak with a little salt and a little olive oil spray.  Fry steak for 3 minutes either side then set aside to rest. Once cooled, thinly slice.

In a large bowl place onion, carrots, cucumber, capsicum, reserved coriander leaves, mint, remaining chilli and bean sprouts.  Add beef, noodles and  nam jim and toss to combine. Scatter peanuts on top.