feta

Barley Salad with Roasted Butternut & Apple

| roeliaschoeman

I felt like trying something different for lunch – and boy, this was delicious and filling!  🙂

250g roasted butternut (cut into cubes, roast on medium heat oven for about 35 minutes – until soft) – cooled down

Roasted Apple (100g apple, cut into thin slices, roasted on medium heat for about 25 minutes – before to release the flavour and crisp it up a little bit) – cooled down

140g cooked barley – cooled down

30g low fat feta

Dressing:  5ml olive oil with red wine vinegar (about 20ml – but you can adjust to taste – enough to stir mix with barley so that it isn’t too dry), alternatively you can use 30ml low fat mayonnaise

Salt and Pepper

Lettuce to serve

 

Mix dressing with barley

Place lettuce at bottom of the salad bowl/dish

Stir butternut into barley mix, season to taste

Place butternut and barley mixture on to of lettuce bed

Top with crumbed feta and apple slices

 

Serves 1:  2 CC, 1 Protein, 1 Fruit, 3 Veg, 1 Oil

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Pea and Feta Pasta Salad

| roeliaschoeman

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

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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 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!

Roasted Tomato Soup with Feta

| roeliaschoeman

6 large Rosa tomatoes

Garlic Salt

Italian Herb Seasoning

1 med red onion

5ml basil infused olive oil

250ml chicken or veggie stock

Salt and pepper

30g crumbed feta

 

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Cut tomatoes in half, sprinkle with garlic salt and Italian Herb Seasoning and oven roast for 30 – 45 minutes at 180C (you still want the tomatoes firm, but cooked).  Fry onion in olive oil, add tomatoes and stock – season to taste.  Simmer on low heat for about 20 minutes.  Liquidise and serve with feta.

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Thai Butternut and Feta Pizza

| roeliaschoeman

A light and tasty Sunday dinner! 

Serves 1 = 1 CC, 1 Veg, 1 Prot, 1/2 Fat

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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.

Tomato Barley “Risotto” with Feta

| roeliaschoeman

“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

 

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Green Veggie Pilaf with Feta

| roeliaschoeman

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5ml lemon-infused olive oil

50g chopped onions

2 finely chopped garlic cloves (to taste)

50g zucchini ribbons

100g asparagus

100g frozen peas (I use Woolies’ minted peas – delish!) – cover with boiling water, no need to cook, this way the colour stays vibrant 🙂

140g cooked brown rice

Salt and Pepper to taste

30g crumbed low fat feta

1 lemon

Fry onions and garlic in olive oil.  Add cooked rice and fry for a minute or two.  Add zucchini ribbons, asparagus and season.  Lower heat and add 100ml water.  Cook for a few minutes, stir in peas and remove from heat.  1/2 the lemon and squeeze the fresh juice over the dish.  Cook slightly.  Top with feta and serve with lemon slices.

Serves 1:  2 CC, 1 Prot, 3 Veg, 1 Fat

Replace feta with chicken or pork for a “non-vegetarian” meal 🙂

Panzanella!

| roeliaschoeman

One of my favourites!  Italian bread salad – my version!

Serves 1

2 slices Ultima Low Calorie Bread – break into chunks and toast under oven grill until crispy (1 CC)

150g roasted peppers (free)

150g cherry tomatoes (1.5 Veg)

50g salad onions, chopped (0.5 Veg)

4 chopped peppadews

3 chopped sundried tomatoes

30g low fat feta (1 P)

50ml white or red wine vinegar

5ml basil infused olive oil (1 F)

 

Mix bread chunks with vinegar and olive oil and leave to absorb.  Mix with rest of ingredients.

Serve on a bed of lettuce

 

 

 

 

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