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.

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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.

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.

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.