Marvelous for Meatless Monday!
100g cooked white beans (I used canned cannelini beans) This should work well with chickpeas, lentils and butterbeans
1/4 tsp crushed garlic
a squirt lemon juice
1/2 tsp olive oil (I used lemon infused olive oil)
5 fresh sage leaves
Salt and white pepper to taste
Fresh thyme to serve
Blitz together and serve on crackers or melba toast (I had Cracked Black Pepper Ryvita) and fresh thyme, and a fresh green salad.
1 Prot, 2 CC, 1 Veg (salad)
A light and tasty Sunday dinner!
Serves 1 = 1 CC, 1 Veg, 1 Prot, 1/2 Fat
1 Weigh-Less wrap (plain)
50g butternut, roasted, cut into small chunks
10g finely grated carrots
25g zucchini strips, cut using veggie peeler
1/2 tsp peanut butter
1/4 tsp ginger and garlic paste
Salt and pepper
30g feta; crumbed
Fresh coriander to serve
Spead wrap with peanut butter and ginger and garlic paste
Layer with carrots, then zucchini strips, then butternut chucks. Season with coarse seasalt and freshly ground pepper. The base is quite thin, and we want it to crisp up in the oven, so ensure not to add too many toppings. Bake at 180C for about 10 minutes. Take out of oven and serve with feta and coriander.
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 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.
Roasted Carrot and Chickpea Soup with Moroccan Spiced Toast
(adapted from Fresh Living Magazine May 2015)
Serves 1
Preheat oven to 180C
Toss 75g red onion, 225g baby carrots (3 Veg), ½ tsp crushed garlic, ½ tsp crushed ginger, ½ tsp ground cumin and 5ml olive oil (1 Fat) together in a Ziplock plastic bag – shake to coat properly.
Transfer to baking sheet, season well with coarse salt and freshly ground black pepper and roast for 25 minutes or until soft.
Once done, add to 300ml veggie stock and 75g chickpeas (1 Prot) and simmer for a few minutes for flavours to mix. Blitz with handblender and serve with fresh coriander.
The original recipe calls for dukkha, but I didn’t have a home and I didn’t want the extra fat portion (nuts added to dukkha) so I took 1.5 slices Albany Ultima bread (1 CC), cut it into strips and sprinkled it with Woolies Moroccan rub. Toasted in the oven until crisp and browned. Dunk it in the soup – really yummy!
5ml olive oil
20g red onion, chopped
75g WL bacon, cut into strips
80g red pepper, chopped
200g corn kernels
100g WL pasta sauce
1/4 teaspoon Woolies Chicken Fajita spice (or a sprinkle of cumin, smoked paprika and cayenne pepper)
Chillies and garlic to taste
Salt and Pepper to Taste
Fresh coriander to serve
Fry onions in olive oil, add red pepper and bacon and fry for a few minutes. Add spices, chillies and garlic. Stir in corn kernels and fry for 2 minutes. Stir in pasta sauce and transfer to oven proof dish and bake in oven for 20 minutes for 180C.
Serve with fresh coriander (was too hungry, forgot to add! LOL!)
For vegetarian option. Omit bacon and use low fat cheese to sprinkle over before baking in the oven.
WL serves 1
1 Protein, 2 CC, 3 Veg, 1 Fat
3 – 5 Baby Marrows, sliced into strips using veggie peeler
125g fat free cottage cheese – add garlic salt, parsley, Woolies Chimichurri spice mix (optional)
125g tomato and onion mix (I used my home made marinara sauce – tomatoes, onion, olive oil, Italian herbs, salt, black pepper)
Make ‘ravioli’ by placing 2 baby marrow strips, overlapping like in the photo to form a cross.
Put spoonful of cottage cheese mix in the middle:
And fold close like this, to form little baby marrow ‘parcels’
Pack in ovenproof dish:
And cover with tomato and onion sauce:
Bake in pre-heated oven at 180C for about 30 – 40 minutes.
Serve with a salad and/or garlic bread!
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.
Bake at 160C for 40 min – test if butternut is soft.
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.
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
