Adapted from Martha Stewart
100g cooked pasta
100g snowpeas (blanched – cut sideways, pour boiling water over and leave for about 5 min, then drain)
75g chopped yellow peppers
25g sliced red onion
30g low fat feta
Handful chopped fresh basil
Salt and pepper to taste
Lettuce to serve
Dressing
5ml basil infused olive oil
60ml white vinegar
Knifepoint fresh, chopped garlic
Serves 1 – 2 CC, 2 Veg, 1 Prot, 1 Fat
100g baby potatoes, cut into wedges, parboiled
5ml olive oil
100g onion, cut in chunky strips
100g red and yellow peppers, cut in chunky strips
3 Weigh-Less Pork Sausages, sliced
100ml beef stock
Robertsons Garlic and Rosemary Blend
Salt and Pepper to taste
Fry onions and peppers in olive oil – add beef stock. Add rest of ingredients, cover and simmer on medium heat until potatoes and veggies are soft – about 15 minutes.
A great family meal option, just multiply with number of portions. For vegetarian option use soya sausages and veggie stock.
Serve with green salad.
Serves 1: 1 CC, 1.5 Prot, 2 Veg, 1 Fat
70g cooked brown/wild rice
100g corn kernels
10og cherry tomatoes
50g chopped green pepper
130g tinned baked beans (drained, so that it isn’t too ‘saucy’)
5ml lemon infused olive oil (or just add a few drops of lemon juice to plain olive oil)
a sprinkling of smoked paprika and cayenne pepper
Salt and Pepper to taste
This salad is lovely and colourful! You can pack it in layers in a clear bowl, or mix it all together, served on a bed of lettuce like I did 🙂
Serves 1: 2 CC, 1 Prot, 1.5 Veg, 1 Fat
100g cooked pasta
90g cooked chicken/Weigh-Less tinned chicken
90g grapes, halved
50g apple, chopped
2 tablespoons finely chopped onion
30ml low fat mayo
30ml fat free plain yogurt
Salt and Pepper to taste
Mix it all together and voila! Fresh, summery goodness!
Serve on a bed of lettuce
Serves 1 – 2CC, 1 Prot, 1 Fat, 1.5 fruit, 1/4 milk
200 g oven roasted butternut cubes (I only used non-stick oven spray when roasting it)
75g chickpeas cooked/tinned
5ml sesame oil
10ml lemon juice
1/4 tsp chopped garlic (to taste)
1/4 tsp groud cumin
Sprinkling of smoked paprika
Salt and Pepper to taste
Blend it all together, add a few drops of water if needed.
Serves 1 – 2 Veg, 1 Protein, I fat
Serve with crudites, or on melba toast/Ryvita, etc
100g peeled and cubed potato
200g cooked (or tinned) red lentils
250ml veggie stock (you can use more if you find the soup too thick)
150g tomato and onion mix
5ml mild curry powder
2.5ml turmeric
Salt and pepper to taste
Fresh coriander to serve
Cook potato in veggie stock until soft – but not mushy (about 20 min). Add rest of ingredients, lower heat to slow simmer for about 15 min.
Liquidise (if preferred) and serve with fresh coriander.
Serves 1 – 1 CC, 2 Prot, 1.5 Veg
250g brown mushrooms, sliced
5ml olive oil
140g cooked brown & wild rice
75g cooked (tinned) chickpeas
1/4 tsp smoked paprika
Sprinkling of garlic salt
30ml red wine vinegar
Salt & Pepper to taste
Brown mushrooms in olive oil. Leave to cool.
Mix rest of ingredients plus mushrooms and leave in fridge for a few hours to “marinate”.
I served it on a bed of lettuce, with cucumber ribbons 🙂
Serves 1 (big portion!!) – 2 CC, 1 Protein, 1 Fat, 3 Veg (or count mushrooms as free veg!)
Serves 4
1/2 fat (excluding almonds to serve), 1 Veg, 1 Protein, 2 CC
10 ml olive oil
100g chopped onion
1/2 tsp mustard seeds
1/2 tsp ground coriander
1/2 tsp groud cumin
1 tsp chili and garlic paste
1 TBS Medium Curry Powder (or mild if you prefer)
400g Woolies Cauliflower rice – or make your own
560g parcooked brown rice
400g parcooked red lentils
Fry onions in olive oil until soft. Add spices, chili and garlic paste and curry powder and fry for a minute or two to release flavours.
Add cauliflower rice and fry for a few minutes. Lower heat, add the rest of ingredients and simmer for about 10 minutes.
Serve with fresh coriander and almond slivers (according to formula)
200g cherry tomatoes, halved
Robertsons’ Master Blend – Rosemary and Garlic
Coarsely ground black pepper and salt
5ml olive oil
25g chopped, fresh basil
1/2 tsp finely chopped garlic (to taste)
1/2 sachet artificial sweetener
1 TBS balsamic vinegar
Pre-heat oven to 180C
Arrange tomato halves on baking tray, covered with foil, sprayed with non-stick cooking spray.
Season with Garlic and Herb spice mix, salt and pepper
Roast in the oven for about 30 min or until tomatoes start to blister
Leave it to cool off a bit
Blitz with the rest of the ingredients until smooth.
This was my Meatless Monday lunch! Had it on Ryvita, topped with crumbed low fat feta.
Also great stirred into pasta with cooked chicken strips 🙂