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.

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.

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.

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.

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.