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.

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.

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.

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.