Serves 1
5ml olive oil
50g chopped spring onions
125g chopped red pepper
1/4 tsp crushed garlic
1/2 tsp Woolies Fajita Spice mix (or use equal amounts of ground cumin, ground coriander and crushed chillies)
125ml veggie stock
100g cooked lentils
140g cooked brown rice
Fresh basil to serve
Fry onion, spices and pepper in olive oil for 4 minutes. Add the rest of the ingredients and simmer until stock has reduced.
Serve with fresh, chopped basil leaves
Serves 1
3 Veg, 1 Prot, 1 Fat
100g chopped onions
200g carrots
5ml olive oil
100g cooked cannelini (white) beans
200ml chicken stock
1/4 tsp ground cumin
1/4 tsp ground coriander
1/4 tsp (or more! :P) chopped garlic
Red pepper flakes (I like it quite spicy, so I added quite a bit)
Salt and Pepper to taste
Fresh coriander to serve
Fry onion and spices in olive oil. Add the rest of the ingredients and simmer until carrots are soft. Add more chicken stock if needed. Liquidise and serve with fresh coriander.
Vegetarians: Use veggie stock instead!
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.
“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
A lovely Mother’s Day treat! 🙂
French Toast in a Mug
Serves 1 = 1CC, ¼ Milk, 1 Prot, 1 Fruit
1.5 slices Albany Ultima Bread, cut into bite sized pieces
¼ cup fat free milk
1 egg
¼ teaspoon mixed spice
¼ teaspoon cinnamon
A pinch of salt
1 sachet sweetener
20g raisins
In a microwavable mug, mix egg, milk, honey, spices, raisins and salt together well (otherwise the egg will separate). Add bread pieces and press it down until submerged within the liquid. Microwave for 2 minutes in total – stopping every 30 seconds for 10 seconds (so that it doesn’t boil over) – make sure you use a large enough mug. Let it cool for a couple of minutes, sprinkling additional cinnamon on top if preferred.
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.
Potato and Chickpea Curry
Serves 1
5ml olive oil
50g finely chopped onion
1/4 tsp cumin
1/2 tsp crushed ginger and garlic paste
1/2 teaspoon Woolies curry powder
200g par cooked potato
75g chickpeas (tinned/cooked)
100g Weigh-Less Pasta topping (or tomato and onion mix)
100ml lite coconut milk (I make my own – 100ml and a few drops of coconut essence – it saves on a fat portion)
Salt and Pepper to taste
Fry onion and spices for a couple of minutes until onion is soft. Add rest of ingredients and simmer on medium heat until potato is cooked through. Serve with fresh coriander.
2CC, 1 Protein, 1 Fat
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!
BUTTERNUT BOBOTIE
A vegetarian twist on a South African favourite!
50g finely chopped onions
5ml extra light margarine
250g cooked and mashed butternut
2 TBS fat free milk
1 tsp Woolies Mild Curry Powder
½ tsp lemon juice
1 slice Ultima bread
1 egg
Salt and Pepper to taste
3 Bay leaves
Topping:
1 egg
2 TBS fat free milk
¼ teaspoon turmeric
Chutney for serving (allowance)
Preheat the oven to 180C. Fry onion in lite margarine until soft (low to medium heat). Add curry powder and remove from heat
Beat 1 egg with 2 TBS milk, crumble in slice of bread and mash.
Mix mashed butternut, bread mixture, onions, and lemon juice and season.
Spoon butternut mixture in ovenproof dish, press in bay leaves. Bake for 10 minutes.
Take out of oven, spoon over topping, and put back in oven for 10 – 15 minutes (until topping has set)
Serve with chutney/green salad/turmeric rice
Serves 1: 2 Prot, 1 CC, 1/2 Milk, 3 Veg, 1 Fat
Adapted from Taste Magazine March 2015