Author: roeliaschoeman

Thai Chicken Mince

| roeliaschoeman

Quick and very tasty!

Serves 2 – 1 fat, 2 Prot, 1/2 veg each

10ml olive oil
100g chopped spring onion (I used leeks this time around, worked well!)
1/2 tsp each crushed garlic, ginger and green chillies
400g ground chicken mince
1 – 2 Tbsp low sodium soy sauce
Salt and pepper to taste
1 large handful fresh basil and extra to serve
Salt and pepper to taste

Fry spring onion in olive oil for about 2 min on med high heat. Add garlic, ginger and chilies (omit the chilies if you don’t like spicy food). Add chicken mince, soy sauce, lower heat and stirfry until not pink anymore, it cooks quite quickly.  Season, add basil and stir-fry for another minute or so.  Remove from heat, add more fresh basil.

Serve with blanched green beans and brown rice 🙂

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Carrot, Sweet Potato and Chickpea Chowder

| roeliaschoeman

80g chopped onions

120g carrots (I used baby carrots)

200g sweet potato, cut into chunks

5ml olive oil

5ml mild curry powder

25o ml veggie stock

Salt and Pepper to taste

70g tinned chickpeas

Curry Carrot Sweet Potato and Chickpea Chowder

Fry onions in olive oil until soft, add curry powder and fry for another minute or two.  Add sweet potato and carrots, top up with veggie stock.  Season to taste.  Simmer until soft – top up with more stock if needed, depending how thick you like the chowder to be, liquidise.  Pour back into pot and simmer for another 5 minutes.  Serve with fresh parsley or coriander.

Serves 1

2 Veg, 1 Fat, 1 Prot

Moroccan Pumpkin and Corn Soup

| roeliaschoeman

Moroccan pumpkin and corn soup with a big blob of fat free cottage cheese!  😀

Dead easy – 250g pumpkin, 100g potato, 1/4 tsp Woolies Moroccan Rub, salt and pepper to taste, 125ml chicken stock (top up if needed).

Boil until soft and liquidise.

Add 100g corn kernels and cook for another couple of minute.

Top with fat free cottage cheese.

And voila!

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Warm Potato and Roasted Veggie Salad

| roeliaschoeman

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Serves 1 – 2 CC, 1 Prot, 1 Fat, 2 Veg

200g baby potatoes, quartered and parcooked

50g yellow pepper cored and cut into quarters

50g red onion, peeled and quarterd

100g butternut cubes

5ml olive oil

Lemon Juice

30g low fat feta

Salt and Black Pepper

Balsamic Vinegar

Line baking tray with foil and coat with non-stick cooking spray. Arrange veggies and potatoes on baking tray and sprinkle with olive oil, and a generous squirt of lemon juice. Season. Oven roast at 160C for about 40 minutes until peppers blister.

Toss together and serve with crumbed feta and balsamic vinegar.

Warm Potato and Bacon Salad

| roeliaschoeman

Warm Potato and Bacon Salad

Serves 2, per person 2CC, 1 Veg, 1 Fat, 1 Prot

400g sliced baby potatoes, cooked

100g blanched green beans

100g onion, sliced

200g WL/lean bacon, sliced in strips

5ml olive oil

45ml WL reduced oil dressing, mixed with 100ml plain yogurt

Salt and Black pepper

 

Fry onion in olive oil until soft (add a few drops of water if needed), add bacon and green beans and fry for a few minutes until bacon is cooked. Stir in baby potatoes and mix well. Season with salt and a generous twist of black pepper. Serve warm and drizzle with dressing (can be left out).

Warm Lemony Green Bean and Feta Salad

| roeliaschoeman

Serves 2

1½ Veg, 2 CC, 1 Fat, 1 Prot per person

Warm Lemony Green Bean and Feta Salad

100g thinly sliced red onion (1 Veg)

5ml olive oil (1 Fat)

Zest and juice of 1 lemon

¼ tsp garlic

200g fine green beans (blanched in hot water for a few minutes)

10g almond flakes (1 Fat)

60g crumbed lite feta (2 Prot)

160g cooked couscous (4 CC)

Salt and Pepper

 

Fry onions in olive oil with garlic, add lemon zest and juice. Add green beans and fry for a few minutes. Season with salt and pepper.

Stir in cooked couscous and almonds, and serve.

 

This makes a yummy side for a braai – you can leave out the feta to save your protein portions then!

Quick and easy!

Baby Potato and Seafood Stew

| roeliaschoeman

Baby Potato and Seafood Stew

 

Serves 2

Per person: 2 CC, 2 Veg, 1 Fat, 2 Prot

 

400g parcooked baby potatoes, quartered

100g red onion, chopped (1 Veg)

10 ml olive oil (2 Fat)

1 tin WL chopped tomatoes (2.5 Veg)

½ tsp garlic, crushed

½ tsp chopped chillies (adjust to taste)

200g Mussel meat (2 Prot)

290g shrimp (2 Prot)

 

Micro veggies to serve

 

Fry onions in olive oil until soft, add garlic and chilies. Stir in rest of ingredients and simmer of 15 minutes (or until potato is soft). Top up with stock/water if needed.

Serve with micro veggies J

Asian Style Shredded Beef Wraps

| roeliaschoeman

Asian Style Shredded Beef Wrap

Serves 4 – 2 Prot, ½ Veg (without coleslaw and veggies to serve), ½ Fat (excluding CC from wraps(s)) per serving

400g beef cubes

100g chopped onions

10ml olive oil

½ tsp each – crushed garlic, ginger and chilies

A sprinkling of Chinese 5-spice

1tsp lime juice

 

Fry onions, garlic, ginger and chilies in olive oil until onions are soft. Add beef cubes, increase heat and fry for a few minutes to seal. Add rest of spices. Cook on very slow heat (you can use your slow cooker) until beef is very tender and easy to ‘shred’ with a fork. Top up with a little bit of water during the cooking process if needed.

Serve on a bed of lettuce (so that it doesn’t make the wrap too ‘soggy’) with a good dollop of Sweet Chili Sauce from allowance.

To serve: WL Wraps (1 = 1 CC), shredded cabbage/coleslaw mix, chopped spring onions, lettuce and Sweet Chili Sauce (Misc allowance)

Tomatoey Potato Curry

| roeliaschoeman

As you know by now, I love my veggie curries – so this recipe may seem familiar – just a twist on a previous one!

1 tsp olive oil (1 Fat)

½ tsp crushed ginger and garlic

1 tin WL Chopped tomatoes (2 Veg)

½ tsp turmeric

¼ tsp mustard seeds

¼ tsp cumin seeds

200g parboiled baby potatoes (cut in quarters and microwave, covered with water for about 10 min) (2CC)

1 tsp curry powder (mild or medium – to taste)

75g chickpeas (tinned) (1 Prot)

125ml veggie or chicken stock

70g peas (blanched) (1 Veg)

Fresh coriander for serving.

Fry mustard seeds, cumin seeds and curry powder in olive oil for a minute or so. Add crushed ginger and garlic, fry for a few seconds and add rest of ingredients. Top up with veggie stock if needed. Simmer on low/med heat until potato is soft.  Serve with fresh coriander

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Curried Sweetcorn Soup (with Lentils)

| roeliaschoeman

Curried Sweetcorn Soup (with Lentils)

Adapted from Fresh Living Magazine July 2015

 

Serves 2

1 Serving: 1 Veg, 1 fat, 2 CC, 1 Prot

 

150g leeks

¼ tsp crushed ginger

½ tsp crushed garlic

¼ tsp crushed chilies

½ tsp turmeric

5ml olive oil

400g frozen corn kernels

15ml mild curry powder

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

200ml coconut milk (to save a fat portion I used fat free milk with a few drops coconut essence)

200g cooked red lentils

 

Fresh coriander to serve

 

Fry leeks in olive oil with ginger, garlic and chillies

Add the rest of the ingredients and simmer for about 20 minutes

Liquidise ½ (I personally prefer a ‘smooth’ soup, but you can leave it as is!) and serve with fresh coriander

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