Month: April 2015

Mexican Casserole

| roeliaschoeman

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5ml olive oil

20g red onion, chopped

75g WL bacon, cut into strips

80g red pepper, chopped

200g corn kernels

100g WL pasta sauce

1/4 teaspoon Woolies Chicken Fajita spice (or a sprinkle of cumin, smoked paprika and cayenne pepper)

Chillies and garlic to taste

Salt and Pepper to Taste

Fresh coriander to serve

Fry onions in olive oil, add red pepper and bacon and fry for a few minutes.  Add spices, chillies and garlic.  Stir in corn kernels and fry for 2 minutes.  Stir in pasta sauce and transfer to oven proof dish and bake in oven for 20 minutes for 180C.

Serve with fresh coriander (was too hungry, forgot to add!  LOL!)

For vegetarian option.  Omit bacon and use low fat cheese to sprinkle over before baking in the oven.

 

WL serves 1

1 Protein, 2 CC, 3 Veg, 1 Fat

Fish Chowder

| roeliaschoeman

This works great with haddock and other white fish as well 🙂

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50g onion, chopped

5ml olive oil

100g carrots, chopped

280g hake (raw)

200g potatoes

1/4 teaspoon fish spice

Lemon pepper

Salt

Fresh dill

 

Fry onions in olive oil until soft, add spices and fry for a minute or tw0.  Add the rest of the ingredients, plus 350ml water.  Simmer until all ingredients are soft (check potatoes and carrots).  Top up with water if needed.  Liquidise (if preferred) and serve with fresh dill.

 

Serves 1 – VERY large portion, can be split between 2.

2 Protein, 2 CC, 1.5 Veg, 1 Fat

Malay Meatballs

| roeliaschoeman

Malay Meatballs

(adapted from YOU Magazine Recipe)

Serves 4

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Ingredients

 

MEATBALLS

50g onion, finely chopped (Veg)

4 green chillies (optional)

5 ml grated fresh ginger

4 cloves garlic, crushed

20 ml olive oil

480g mince (Protein)

2 ml turmeric

2.5 ml  Curry Powder (I prefer Woolies brand! :P)

10 ml lemon juice

Salt and pepper to taste

 

SAUCE

2 cardamom seeds

2 pieces stick cinnamon

410 g tomato and onion mix (Veg)

2 ml Curry Powder

 

 

Method

 

Sauté the onion, chillies, ginger and garlic on medium heat in 10ml olive oil until the onion is soft (I added a few drops of water so that it doesn’t stick to the pan). Remove from the heat and cool. Add the mince and seasonings and mix. Shape the mixture into 30g sized meatballs (this will make it easier to measure your portion size – so 2 meatballs = 1 Protein). Bake in muffin pan (a neat trick I saw on the internet somewhere!) for about 10 minute on 180C.

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Stir-fry the cardamom seeds, curry powder and cinnamon stick for about 1 minute in 10ml olive oil. Add the tomato and onion mix and simmer gently. Add the meatballs and simmer till done (about 10 minutes).

I served it with sweet potato (CC) and butternut mash (Veg)!

 

Per Person

4 Meatballs = 2 Protein

1 – 2 Veg

1 Fat

Easy PEAsy Soup (with Pork Bangers)

| roeliaschoeman

Super quick and easy – ideal for a lazy dreading-to-get-to-work-tomorrow Sunday evening! Takes about 20 min to prepare! 🙂 image 2 Eskort Weigh-Less Pork Bangers (or WL bacon – omit for vegetarian option, replace with 30g crumbed low fat feta to serve) 5ml olive oil 210g Woolies Mint Peas (or plain frozen peas – you can add a few mint leaves in the end before liquidising) 100g potato cubes Salt and Pepper to taste Pop 100g potatoes, covered with boiling water in the microwave for 10 minutes to cook (test if soft after 10 min) While potatoes are cooking, remove skin of Pork bangers and cut into bite-sized chunks and fry in olive oil. Put peas in a saucepan, cover with 250ml boiling water and bring to boil. Add seasoning.  Don’t boil for too long – otherwise the peas will lose the vibrant green colour. (I would say – 5 min max). Drain potatoes and add to peas. Liquidise.  Stir in fried pork banger chunks and serve 🙂 Voila!  Filling and tasty comfort food! Serves 1 1 Prot, 1 CC, 3 Veg, 1 Fat (WL)

Butternut Bobotie

| roeliaschoeman

BUTTERNUT BOBOTIE

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A vegetarian twist on a South African favourite!

50g finely chopped onions

5ml extra light margarine

250g cooked and mashed butternut

2 TBS fat free milk

1 tsp Woolies Mild Curry Powder

½ tsp lemon juice

1 slice Ultima bread

1 egg

Salt and Pepper to taste

3 Bay leaves

 

Topping:

1 egg

2 TBS fat free milk

¼ teaspoon turmeric

 

Chutney for serving (allowance)

 

Preheat the oven to 180C. Fry onion in lite margarine until soft (low to medium heat). Add curry powder and remove from heat

Beat 1 egg with 2 TBS milk, crumble in slice of bread and mash.

Mix mashed butternut, bread mixture, onions, and lemon juice and season.

Spoon butternut mixture in ovenproof dish, press in bay leaves. Bake for 10 minutes.

Take out of oven, spoon over topping, and put back in oven for 10 – 15 minutes (until topping has set)

 

Serve with chutney/green salad/turmeric rice

Serves 1: 2 Prot, 1 CC, 1/2 Milk, 3 Veg, 1 Fat

Adapted from Taste Magazine March 2015