Author: roeliaschoeman

Veggie “Lasagne” (pasta free)

| roeliaschoeman

Makes 1 very generous portion!

100g butternut slices

about 200g home made marinara sauce (tomato, onion, veggie stock, Italian Herbs)

125g fat free cottage cheese mixed with parsley and a little bit of crushed garlic (if preferred)

50g zucchini ribbons

Layer all the ingredients in an ovenproof dish.  The order I did it:  first butternut, then marinara sauce, then cottage cheese mixture, zucchini ribbons, topped with more marinara sauce, seasoned with Italian Herb seasoning.

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Bake at 160C for 40 min – test if butternut is soft.

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Serve with garlic toast – low calorie bread spread with extra light margarine and a bit of crushed garlic and parsley.  Toast in the oven, under the grill until toast is crispy and butter mix melted.

Lentil, Carrot and Potato Patties

| roeliaschoeman

160g cooked potato

50g grated carrots

100g cooked lentils

a squirt of sweet chili sauce

salt and pepper

Cajun or Moroccan spice

 

Mix it all together and bake in muffin pan at 180C for about 30 min, leave to cool before carefully removing from muffin pan. 

 

Mix 125g plain yogurt with 5ml dried mint (you can use finely chopped fresh mint as well) – serve with lentil patties

 

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Mini Cottage Pies

| roeliaschoeman

360g lean mince
50g onion, grated
100g sundried tomatoes, chopped
20g raw oats
Salt and pepper to taste
Cajun seasoning – to taste, some brands are more spicy than others!

Tomato Topping:  100g tomato and onion mix, 15ml tomato sauce, Italian Herb mix

300g cooked potato, mashed – seasoned with Aromat

Mix all the ingredients (except mashed potato and tomato topping) together. Form meatballs, measuring 60 – 70g each – and place in prepared muffin tin (sprayed with non-stick spray).  Press down a bit – to make bottom half of mini cottage pies. Bake at 180C for 25min or until browned/cooked.

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Once cooked, put a spoonful of tomato mix on each mince ball, use piping bag (or just spoon on top) to add potato mixture on top, and put back in oven for about 10 min.

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1 serving = 2 mini cottage pies. Each 1 protein and 1/2 CC.

Serve with salad!  🙂

Chili Con Carne

| roeliaschoeman

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You will notice that there’s cocoa powder in this recipe – a very ‘mexican’ addition!  It gives a rich colour and taste 🙂

Chili Con Carne

 

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

 

1 large onion

240g raw ostrich mince (2 Prot)

½ cup chicken or veggie stock

1 tin Mexican Style Tomato Relish

1 red pepper

1 yellow pepper

2 chilies (to taste – leave out if too hot)

2 garlic cloves

1 tsp ground cumin

½ tsp ground coriander

1 tsp cayenne pepper

1 tsp smoked paprika

280g cooked brown rice

260g baked beans (2 Prot)

1 tsp cocoa powder (1 fat)

Salt & Pepper to taste

Fry onions and peppers in chicken stock until opaque. Add 5ml olive oil and spices and fry for 2 minutes. Add mince and fry until browned. Add tinned tomatoes and baked beans and simmer for about 15 minutes. Add cocoa powder and brown rice and simmer for 5 minutes.

Ready to serve!

PS:  When I made it this week I didn’t add the peppers, and only stirred in the rice just before serving.  So that is why the pic may look a little different than the instructions.

I made a roasted pepper salad with it – just for some extra colour!  🙂  Roasted red and yellow peppers and a handful of cherry tomatoes – drizzled with a little bit of balsamin vinegar, in the oven, let it cool off a little bit and serve on a bed of lettuce.  Quick and easy!

 

 

Curry Pasta Salad and a Bonus!

| roeliaschoeman

Serves 2

200g cooked pasta rice (4 CC)

50g finely chopped spring onion (1/2 Veg)

5ml mild curry powder

120g drained WL tinned peaches, chopped (1 Fruit)

100g red and yellow peppers, chopped (1 Veg)

30ml chutney

90ml reduced oil/low fat mayo (2 Fat)

Mix all the ingredients together and refrigerate – best made a day in advance, to give the flavours time to develop!

 

As an additional extra – the other salad on the pic is a marinated mushroom salad!  Serves 2 as well:

200g mushrooms, chopped/sliced (free veg)

100g thinly sliced red onion (1 Veg)

100g cucumber (grated or spirals)

10ml lite soy sauce

50ml white vinegar (or to taste)

Leave to marinate overnight

 

 

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Thai Red Curry Hake

| roeliaschoeman

Originally posted 1 February 2015, republished 1 February 2019

Originally this recipe was called ‘Thai Red Curry Kingklip’, but let’s be honest, on a good day not everyone can afford to buy 1/2 kg kingklip to make a fish curry.

Good for you if you can, but I try to make my recipes a little more uhm affordable 😉

This is a tasty recipe – using only a handful of ingredients. Not too complicated – and takes about 30 minutes to prepare.

So, here goes!

Thai Red Curry Hake

Serves 2

400g raw white fish – I used SeaHarvest Hake Medallions

100g chopped onions

150g chopped peppers

10 ml Olive Oil

1 heaped tsp Red Curry Paste

Salt and pepper to taste

250ml fat free milk (1 milk) and 5ml coconut essence (I got it from a baking supplies shop) or use 250ml lite coconut milk – I usually make my own ‘fake’ coconut milk as a no/low fat option!

Thai Red Curry Hake

To serve: chili flakes and fresh coriander

Fry onions and peppers in olive oil, add a little water if needed to cook until soft on medium heat.  Add hake and poach on low heat for about 10 minutes – until flesh turns white.

Thai Red Curry 1

Mix milk, coconut essence, salt, pepper and red curry paste – cook until reduced/thick.

Thai Red Curry 3

Served with pilau rice (used Woolies’ Pilau Rice Spice mix as a short cut) and Asian salad (thinly sliced red onion and cucumber and carrot ribbons marinated in white vinegar)

Thai Red Curry 2

 

Delish Pumpkin Soup

| roeliaschoeman

Pumpkin Soup with Peanut Butter!

Serves 2:

100g onions (1 Veg)

300g pumpkin (3 Veg)

250ml chicken stock

150g cooked chickpeas (2 P)

5ml Robertson’s Exotic Thai Spice

10ml peanut butter (1 Fat)

Salt and Pepper to taste

 

Boil chopped oni0ns and cubed pumpkin in chicken stock with salt, pepper and Thai Spice until soft.  Add stock if needed.  Add cooked chickpeas and cook for about 5 minutes.  Stir in peanut butter.  Take off heat and liquidise.  Serve with fresh coriander.

 

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Panzanella!

| roeliaschoeman

One of my favourites!  Italian bread salad – my version!

Serves 1

2 slices Ultima Low Calorie Bread – break into chunks and toast under oven grill until crispy (1 CC)

150g roasted peppers (free)

150g cherry tomatoes (1.5 Veg)

50g salad onions, chopped (0.5 Veg)

4 chopped peppadews

3 chopped sundried tomatoes

30g low fat feta (1 P)

50ml white or red wine vinegar

5ml basil infused olive oil (1 F)

 

Mix bread chunks with vinegar and olive oil and leave to absorb.  Mix with rest of ingredients.

Serve on a bed of lettuce

 

 

 

 

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Tuna and Pasta Rice Salad

| roeliaschoeman

Tuna and Pasta Rice Salad – quick and easy!

Serves 1

120g Tuna (1 P)

100g Cooked Pasta Rice (2 CC)

4 chopped salad onions

100g tinned or fresh asparagus (1 Veg)

45ml WL salad dressing (1 F)

Coarsely ground salt and pepper to taste
Mix it all together – quick and easy!  🙂

Serve with lettuce and fresh tomatoes

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Lentil and Butternut Patties

| roeliaschoeman

Lentils and Butternut Burger Pattties

100g cooked lentils

100g roasted/cooked butternut

Woolies Chimi Churri Blend (I took a shortcut!), alternatively add some coriander, paprika, cumin, lemon juice and garlic to taste

2 salad onions/spring onions

1 large tablespoon raw oats

Salt and pepper to taste

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Mash all the ingredients together.  Form patties and bake for 30 minutes in a pre-heated oven at 160C.

Serve on a wholewheat bun, or in a pita with some rocket and sweet chili and low fat mayo sauce

This recipe makes 2 large patties.