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!)
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
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 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!
