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.

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.

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.

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.