Author: roeliaschoeman

Roasted Tomato and Garlic Bean Soup (with Shortcut Croutons)

| roeliaschoeman

Adapted from Fresh Living Magazine July 2015

 

Serves 2

1 Serve = +/- 3 Veg, 1.5 protein, 1 fat, 1 CC

 

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500g tomatoes, quartered

3 peeled garlic cloves

2 rosemary sprigs (I used more!)

10 ml olive oil

1 tin 410g baked beans in tomato sauce

1.5 cup chicken stock (vegetarians can add veggie stock instead)

Salt and Black Pepper to taste

Sprinkling Italian Herb seasoning

1 TBS Tomato Paste

3 slices Albany Ultima – toasted and cut into croutons, quick and easy shortcut!

Fresh parsley to serve

 

Combine tomatoes, garlic, rosemary and olive oil in a Ziplock/plastic bag and shake to coat. But on baking sheet (lined with tin foil and treated with non-stick cooking spray) at 200C for 45 min.

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Transfer to saucepan and add baked beans, chicken stock and seasoning. Simmer for about 15 minutes on medium heat.

Liquidize and serve with fresh parsley and croutons

 

Spanish Rice

| roeliaschoeman

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280g par-cooked brown rice
1 chopped onion
1 red pepper, chopped
5ml olive oil
1/4 tsp chopped garlic
1/4 tsp dried chili flakes
1/4 tsp smoked paprika
1 heaped tbsp tomato paste
Fresh coriander

Fry onion, garlic and pepper in olive oil.
Add chili flakes and paprika and fry for another minute.
Stir in rice and tomato paste. Add 200ml boiling water.
Simmer over low heat until liquid is reduced.
Serve with fresh coriander.

Quick butternut bake

| roeliaschoeman

400g butternut chunks
2 chopped leeks
Cup a Soup Lite Chicken and herb (made up with 125ml boiling water)  flavour
Sage
Salt and Pepper

Preheat oven to 180C.
Spray ovenproof dish with non-stick spray
Layer butternut and leeks.
Pour over soup, season with salt & pepper and sage leaves.
Ovenbake until butternut is soft – about 40 min.

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Mexican Spiced Brown Rice and Lentil Pilaf

| roeliaschoeman

Serves 1

 

5ml olive oil

50g chopped spring onions

125g chopped red pepper

1/4 tsp crushed garlic

1/2 tsp Woolies Fajita Spice mix (or use equal amounts of ground cumin, ground coriander and crushed chillies)

125ml veggie stock

100g cooked lentils

140g cooked brown rice

 

Fresh basil to serve

 

Fry onion, spices and pepper in olive oil for 4 minutes.  Add the rest of the ingredients and simmer until stock has reduced.

Serve with fresh, chopped basil leaves

 

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Super Thick Potato and Cauliflower Chowder

| roeliaschoeman

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5ml olive oil

1/4 tsp fresh garlic, chopped

50g chopped onion

150g cauliflower

200g potatoes, peeled and cubed

250ml chicken stock (add more if the chowder is too thick for you!)  Vegetarians use Veggie stock instead!

Fresh thyme (about 3 sprigs)

Salt and Pepper to taste

 

To serve:

30g low fat feta

A spring of thyme to serve

 

Fry onions and garlic in oil for few minutes, add the rest of the ingredients except feta and thyme to serve.

Simmer on low heat until potatoes are soft.

Liquidise and serve with feta and thyme

Roasted Tomato Soup with Feta

| roeliaschoeman

6 large Rosa tomatoes

Garlic Salt

Italian Herb Seasoning

1 med red onion

5ml basil infused olive oil

250ml chicken or veggie stock

Salt and pepper

30g crumbed feta

 

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Cut tomatoes in half, sprinkle with garlic salt and Italian Herb Seasoning and oven roast for 30 – 45 minutes at 180C (you still want the tomatoes firm, but cooked).  Fry onion in olive oil, add tomatoes and stock – season to taste.  Simmer on low heat for about 20 minutes.  Liquidise and serve with feta.

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Carrot and Cannelini Bean Soup

| roeliaschoeman

Serves 1

3 Veg, 1 Prot, 1 Fat

 

 

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100g chopped onions

200g carrots

5ml olive oil

100g cooked cannelini (white) beans

200ml chicken stock

1/4 tsp ground cumin

1/4 tsp ground coriander

1/4 tsp (or more!  :P) chopped garlic

Red pepper flakes (I like it quite spicy, so I added quite a bit)

Salt and Pepper to taste

Fresh coriander to serve

 

Fry onion and spices in olive oil.  Add the rest of the ingredients and simmer until carrots are soft.  Add more chicken stock if needed.  Liquidise and serve with fresh coriander.

Vegetarians:  Use veggie stock instead!

White Bean and Sage Pate

| roeliaschoeman

Marvelous for Meatless Monday!
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100g cooked white beans (I used canned cannelini beans)  This should work well with chickpeas, lentils and butterbeans

1/4 tsp crushed garlic

a squirt lemon juice

1/2 tsp olive oil (I used lemon infused olive oil)

5 fresh sage leaves

Salt and white pepper to taste

Fresh thyme to serve

 

Blitz together and serve on crackers or melba toast (I had Cracked Black Pepper Ryvita) and fresh thyme, and a fresh green salad.

1 Prot, 2 CC, 1 Veg (salad)

Brazilian Fish Stew

| roeliaschoeman

Brazilian Fish Stew

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(adapted from Dizzy, Busy and Hungry Blog)

Serves 2 – 1 Fat, 2 Protein, 2 Veg

10ml olive oil

100g onion, chopped

1 TBS lime Juice

1 tsp ground cumin

1 tsp paprika

1 tsp crushed garlic

560g white fish (I used Kingklip), cut into cubes

100g yellow pepper, cut into strips

200g tinned tomatoes

Freshly ground black pepper and salt

125ml lite coconut milk

Fresh coriander to serve

Fry onion in olive oil, spices and garlic on medium heat until soft. Add yellow pepper strips and fry for about 4 minutes. Add fish, tinned tomatoes and season with salt and pepper to taste. Simmer on low heat from 20 – 30 minutes. Stir in coconut milk and heat though. Serve with fresh coriander and starch of choice (we had it with pasta rice) 

You know my ‘trick’ w.r.t the coconut milk – I use fat free milk with a few drops of coconut essence (can be found at baking supply stores), instead of ‘normal’ lite coconut milk. If you use coconut milk, add an extra ½ fat serve from your allowance (1/4 per person)

Thai Butternut and Feta Pizza

| roeliaschoeman

A light and tasty Sunday dinner! 

Serves 1 = 1 CC, 1 Veg, 1 Prot, 1/2 Fat

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1 Weigh-Less wrap (plain)
50g butternut, roasted, cut into small chunks
10g finely grated carrots
25g zucchini strips, cut using veggie peeler
1/2 tsp peanut butter
1/4 tsp ginger and garlic paste
Salt and pepper
30g feta; crumbed
Fresh coriander to serve

Spead wrap with peanut butter and ginger and garlic paste
Layer with carrots, then zucchini strips, then butternut chucks. Season with coarse seasalt and freshly ground pepper. The base is quite thin, and we want it to crisp up in the oven, so ensure not to add too many toppings. Bake at 180C for about 10 minutes. Take out of oven and serve with feta and coriander.