Adapted from Fresh Living Magazine – May 2015
Serves 1
1 Fat, 1.5 Veg, 1 Prot
5ml olive oil
50g onions, chopped
1/4 teaspoon each: cumin seeds, ground coriander, 2 bruised cardamon pods
70g flaked smoked snoek
140g cooked brown rice
70g peas
Lemon juice. Salt and Pepper to taste
Fresh coriander to serve
Fry onion and spices in olive oil until soft. Add rest of ingredients (except coriander), and heat through. Serve with fresh coriander.
“Risotto” in quotation marks because this doesn’t require half the effort of making ‘normal’ risotto! Shortcuts all the way! 🙂
Serves 1: 2CC, 1 Fat, 2 Veg, 1 Prot
100g cooked pearl barley
5ml olive oil
50g finely chopped onion
1/4 tsp crushed garlic
200g tomato (I would suggest peeling it first – super easy! Just pour boiling water over, leave for a couple of minutes and the tomato skin will peel off very easily)
A sprig of rosemary
20g tomato paste
300ml chicken stock
30g crumbled low-fat feta
Fry onion and garlic in olive oil for a few minutes. Add rest of ingredients plus 300ml chicken stock. Simmer on low heat until most of the water is reduced. Remove the rosemary sprig (what is left of it). The dish should have a ‘mushy’/risotto like consistency.
Serve with feta
Serves 2
Per serving – 1.5 Protein, 1 Milk, 1 Fat, 1/2 CC
360g haddock
500ml fat free milk
10ml extra light margarine
2 TBSP self-raising flour
A handful fresh dill
Salt and lemon pepper to taste
Poach haddock in 1 cup milk with dill added – for about 5-10 minutes until fish flakes easily. Remove haddock, flake and set aside. Using your microwave – melt margarine and stir in flour to form a thick paste. Add a bit of milk, stir until smooth. Stir into the milk haddock was poached in, make sure to get a smooth paste, stir with a whisk if lumps form. Slowly add the rest of the milk, keep stirring. Add seasoning to taste. Add flaked haddock and simmer for a few minutes to heat through.
Serve with a serving of pasta or cauliflower mash (count as extra CC (pasta) or veg (Cauliflower).
Serves 2
Per serving: 1 fat, 2 CC, 1/2 Protein
10ml olive oil
50g leeks, chopped,
400g potato, cut into cubes
40g biltong powder
Salt and pepper
Fry leeks in olive oil until soft. Add potato cubes, seasoning and 750ml water. Simmer until potato is soft. Liquidise soup, stir in biltong powder and simmer for 5 minutes. Serve with a bit of coarse black pepper and thyme.
Vegetarian option: replace biltong with feta
A lovely Mother’s Day treat! 🙂
French Toast in a Mug
Serves 1 = 1CC, ¼ Milk, 1 Prot, 1 Fruit
1.5 slices Albany Ultima Bread, cut into bite sized pieces
¼ cup fat free milk
1 egg
¼ teaspoon mixed spice
¼ teaspoon cinnamon
A pinch of salt
1 sachet sweetener
20g raisins
In a microwavable mug, mix egg, milk, honey, spices, raisins and salt together well (otherwise the egg will separate). Add bread pieces and press it down until submerged within the liquid. Microwave for 2 minutes in total – stopping every 30 seconds for 10 seconds (so that it doesn’t boil over) – make sure you use a large enough mug. Let it cool for a couple of minutes, sprinkling additional cinnamon on top if preferred.
Chicken Korma Soup
Serves 2, per serving: 2 CC, ½ Veg, 2 Prot, 1 Fat (if using lite coconut milk)
5ml olive oil
½ teaspoon each – crushed garlic, crushed ginger, finely chopped chilies (or to taste)
1 tsp Woolies Mild curry powder (use Medium if too strong)
100g finely chopped onions
400g chicken fillets, cubed
400g par cooked potato cubes
125ml lite coconut milk (I use fat free milk with coconut essence to save my fat serves ;))
300ml chicken stock
Salt and Pepper
Fresh Coriander to serve
Fry spices and onion in olive oil for a few minutes. Add chicken and fry for about 3 minutes. Add rest of ingredients and simmer at a low heat for about 20 minutes (make sure potato is soft). I’m not a fan of soup that’s too chunky, so I took out some of the chicken and liquidized the rest – adding the chicken back to give some texture. Serve with fresh coriander.
Serves 1
2 CC, 1 Prot, 1/2 Veg
Mix together:
100g corn kernels
2 TBSP self-raising flour
1 egg
50ml milk
Chopped Spring Onion and Coriander to taste
Salt and Pepper
Bake in mini-loaf or muffin tins for 15 minutes at 160C.
Serve with Sweet Chili and Mayo sauce and salad.
Pilchard Puttanesca
Adapted from Fresh Living Magazine May 2015
QUICK AND EASY!
Serves 2
1 Serving = 2 Prot, 2 Veg and 1 Fat (pasta excluded)
400g Pilchards in sauce (1 large tin)
400g Tomato and Onion mix (1 large tin)
½ teaspoon crushed garlic
30 ml capers
90g olives (pitted)
Lemon Juice
Salt and Pepper
Fresh Parsley and Cooked Pasta to serve
Mix all the ingredients together in a saucepan and simmer to heat through (10 minutes max). Serve with pasta (as per your formula) and fresh parsley!
Potato and Chickpea Curry
Serves 1
5ml olive oil
50g finely chopped onion
1/4 tsp cumin
1/2 tsp crushed ginger and garlic paste
1/2 teaspoon Woolies curry powder
200g par cooked potato
75g chickpeas (tinned/cooked)
100g Weigh-Less Pasta topping (or tomato and onion mix)
100ml lite coconut milk (I make my own – 100ml and a few drops of coconut essence – it saves on a fat portion)
Salt and Pepper to taste
Fry onion and spices for a couple of minutes until onion is soft. Add rest of ingredients and simmer on medium heat until potato is cooked through. Serve with fresh coriander.
2CC, 1 Protein, 1 Fat
Oven Baked Thai Chicken Meatballs
Quick and easy!
Serves 2
400g chicken mince
20g finely chopped spring onion
Handful finely chopped coriander
20g raw oats
1 tsp Red curry paste
1 finely chopped red chili (leave out if too spicy for your taste)
Salt and pepper to taste
Mix it all together, measure 50g sized meatballs and oven bake on a baking sheet or in a muffin tin for 20 minutes at 160C.
I served it with veggies stir-fried in chicken stock and sweet chili sauce and added cooked couscous (CC and veg according to your formula)
Serving size – 4 meatballs per person = 2 Protein, ½ CC and ½ fat
