1)coat a pan with cooking spray,heat and add onion.Cook until softened.Stir in garlic,ginger,chilli,coriander,cumin,tumeric.Stir for 30 secs.
2)Add the pumkin,water and stock.Simmer,covered for approx 15 min or until pumpkin is tender.Stir in spinich and coriander,cook until spinach has just wilted.
3)just before serving,sprinkle with almonds. enjoy
One large can evaporated skimmed milk
1/3 cup low-fat cottage cheese
¼ cup grated Parmesan cheese
2 eggs
3 egg whites
½ teaspoon salt
¼ teaspoon black pepper
One 250g box frozen chopped spinach, thawed and squeezed dry, or 8 cups of washed trimmed spinach leaves
Pastry for a 18cm round quiche tin (I use frozen shortcrust sheets)
1. Preheat the oven to 200° c.
2. Bake the pastry blind so it is browned and firm
3. In a medium bowl, whisk the milk, cottage cheese, Parmesan, eggs, egg whites, salt and pepper.
4. Spread the spinach over the cooked quiche base, then pour the filling over the spinach.
5. Bake for 15 minutes; reduce the oven temperature to 180° c and bake until the filling is set: about 20 minutes longer. Leave to cool for 10 minutes before serving.
Serves 12 for a snack or 6 as a light meal
WW Points Per Snack Serving: 3
Makes 16 Prep: 15 mins (+30 mins cooling time) Cooking time: 25 mins
Melted butter to grease (I used cooking spray)
85g good quality dark chocolate chopped (I used plaistowe, 4 rows + 1 piece is 85g)
2 tsp instant coffee powder
125ml (1/2 cup) warm water
60g (3 tbs) light butter/spread
155g (3/4 cup firmly packed) brown sugar
2 eggs, lightly whisked
75g (1/2 cup) plain flour
50 g (1/3 cup) SR flour
50 g (1/2 cup) cocoa
50 g (1/4 cup) white choc bits
2 tsp icing sugar mixture
2 tsp cocoa poweder, extra
1. Preheat oven to 180C. Brush a square 19cm (base measurement) slab pan with melted butter (or spray) to lightly grease. Line the base and sides with non-stick baking paper, allowing it to overhang.
2. Combine the dark chocolate, instant coffee, water, spread/butter in a small saucepan over a medium heat. Cook, stirring, for 5 minutes or until chocolate melts and mixture is smooth. Remove from heat and stir in the sugar. Set aside for 10 minutes to cool.
3. Add egge, combined sifeted flours & cocoa powder, and stir until combined. Fold in the choc bits. Spoon into the prepared pan and smooth the surface.
4. Bake in preheated oven for 20 minutes or until a skewer inserted into the centre comes out slightly sticky. set aside in the pan for 20 minutes to cool completely and set.
5. Dust with combined icing sugar and extra cocoa powder. Cut into 16 pieces to serve.
Nutritional information per brownie: 2.5g protein, 5 g fat (2.5g sat fat), 11g carb, 0.5 g dietry fibre, 570 kg (135 cals).
This is a low fat alternative to chocolate brownies, and it tastes FANTASTIC. I made two batches ove the weekend
Preheat oven to 180C. Coat a 4 cup capacity oven proof dish with cooking spray (or 4 x 1 cup ramikins as I have done before).
Spread raisin bread with Jam. Cut into squares and place in dish (or half slice per ramikin).
Whisk together milk, eggs, splenda and vanilla. Pour over bread and sprinkle with nutmeg.
Place pudding in a baking dish and add boiling water until it comes halfway up the side of the pudding. Bake for 1 hour or until set. Serve hot or cold - pudding becomes firmer as it cools.
1/4 cup olive oil
1 onion, chopped
1 clove garlic, crushed
1 tsp ground coriander
1 tsp ground cumin
1/4 tsp cumin
1/4 tsp cayenne pepper
425g can tomatoes, chopped
1 tsp grated fresh ginger
2 x 400g can lentils, drained
juice 1 lemon
heat oil in large saucepan. saute onion and garlic unitl onion is tender. add spices, cook, stirring for 1 minute. blend in tomatoes and ginger. cook for 10 minutes
stir in lentils and juice. heat, stirring, for 5 minutes. serve with plain yoghurt
is a hot and very yummy dish - fills you up very quickly and very good for your insides, if you get my drift 8-[
1. Preheat an oven to 190C. Coat an oven tray with cooking spray.
2. Heat a non-stick frypan coated with cooking spray and fry steak until lightly browned (be sure not to over crowd the pan so do in batches if you have to otherwise it will stew *blerk*). Add shallots and garlis and cook a further 1 minute. Allow to cool, then stir in the bb sauce and soy sauce.
3. Layer 2 sheets of filo pastry together and place a quarter of the beef mixture onto the pastry. Roll up pastry, tucking ends under. Place on prepared tray and repeat with remaining ingredients to make four rolls.
4. Coat rolls with cooking spray and bake for 15 minutes or until golden brown, turning once during cooking.
Serve with roast veg, mash, salad, polenta etc....
240g tagliatelle or pasta of your choice
480g chicken breast fillets, thinly sliced
4 shallots (spring onions), sliced
3 bacon stock cubes, crumbled (if can't find use pork or chicken/beef)
1 tbs wholegrain mustard
1 cup evaporated low fat milk
2 tsp cornflour, blended with 1 tbs water
1/2 cup fresh basil, chopped
2 tbs grated parmesan cheese
1. Add pasta to a large pan of boiling water, boil rapidly, uncovered, 10 to 15 minutes or until pasta is al dente. Drain and set aside.
2. Heat a non-stick frypan coated with cooking spray. Lightly cook chicken until golden brown and tender. Remove and set aside.
3. Add shallots, stock cubes mustard and evaporated milk to the pan. Bring to the boil, stirring continuously, remove from the heat and stir in cornflour until mixture thickens.
4. Return to heat add basil tagliatelle and chicken. Cook until heated through and serve sprinkled with parmesan cheese.
(I personally would NOT cook pasta first just because if it sticks together its a PIA. So maybe start cooking the chicken etc when the pasta gets put into poiling water that way by the time its all cooked so is the sauce etc.)
80g Plain Flour
4 Eggs
2 cups skim milk
1 x 180g tin tuna in springwater, drained
40g reduced fat cheese
2 tbs fresh chives (I use the tube stuff coz I can freeze it)
freshly ground black pepper to taste.
1. Preheat oven to 180c. Coat a 23cm pie plate with cooking spray.
2. Sift flour into a bowl and whisk in eggs until smooth. Stir in remaining ingredients.
3. Pour into prepared pie plate and bake for 1 hour or until set.
I would serve this with a salad & NF dressing and maybe a baked jacket potato.
1 tbs plain flour
2 cups skim milk
1 x 425g can tuna in springwater, drained
1 tsp lemon pepper
2 tsp dried parsley
2 tsp dried chives
3 1/2 cups cooked pasta
20g dry breadcrumbs
1 tbs grated parmesan
1. Preheat oven to 200c.
2. Place flour in saucepan and gradually whisk in milk. Stir over low heat until mixture thickens. Stir in tuna, lemon pepper, parsley & chives into sauce.
3. Combine the tuna sauce and pasta and pour into a 20cm round casserole dish (or similar ). Combine the breadcrumbs and parmesan and sprinkle over pasta (the only reason its best to stay close to size is that you will not have as much stuff to sprinkle if the surface area is bigger).
4. Bake for 15 minutes or until topping is golden brown.
I normally serve with salad & no fat salad dressing.
Preheat oven 180c fan forced (200c otherwise) Meat sauce: Cook mince in a large non-stick saucepan that has been coated with cooking spray. Drain liquid then return mince to pot. Add in carrots, zucchini, onion peas and soup, cook 2 minutes stirring continuously. Add stock powder, tomato paste and salt, cook for a further 5 minutes stirring frequently. Fold in cooked macaroni noodles and mix together well. Pour mixture into a lasagne dish. Topping Melt margarine in saucepan, add flour, cook 1 minute. Slowly add milk using a whisk to avoid lumps, stir continuously. Pour sauce over the meat. Sprinkle with cheese. Bake 25-30 minutes or until top is golden brown.
4 x 125g boneless fish fillets
2 cups skim milk
1/3 cup finely chopped parsley (you can use less to taste, I have before)
1/2 onion finely diced
2 tablespoons reduced fat margarine
2 tablespoons plain flour
1 teaspoon chicken stock powder
salt and pepper to taste (I have used lemon pepper before)
In a medium size saucepan melt margarine and saute onion for 1 minute. Add flour and cook 30 seconds. SLowly add in milk using whisk to avoid lumps. Add stock powder, parsley salt & pepper. In a large non-stick frypan generously coated with cooking spray cook fish pieces. Pour sauce over fish and serve.
Variations:
Replace fish with 750g raw lean corned silverside once cooked allow 125g per serve.
3 cups rome apples ( about 4 large); chopped
2 cups fresh cranberries
cooking spray
1/2 cup granulated sugar
1/3 cup flour
1/4 cup brown sugar; firmly packed
3 tablespoons reduced cal stick margerine; softened
1 cup regular oats
1/4 cup pecans
2 cups vanilla fat free frozen yogurt
1) preheat 375º 2) Layer apples and cranberries in and 8 inch square baking dish soated with cooking spray. Sprinkle with granulated sugar 3) Combine flour and brown sugar, cut in margarine intil it resembles coarse meal. Stir in oats and pecans. Sprinkle over fruit. 4) Bake for 25 mins or until bubbly. Let stand 5 mins. To serve top with 1/4 c frozen yogurt. Cals 255, Fib 3 gm, Fat 6.2 gm
--filling--
2 teaspoons vegetable oil
10 ounces potatoes; pared and diced
8 ounces lean ground beef
1 large garlic clove; minced
1/2 teaspoon dried oregano
1/2 teaspoon ground cumin
1/2 teaspoon salt
1 pinch freshly ground black pepper
--tacos--
8 taco shells
1 cup tomatoes; diced
1 cup shredded lettuce
1 1/2 ounces sharp cheddar cheese; shredded
1/4 cup nonfat sour cream
1/2 cup chopped cilantro
To prepare filling, place medium nonstick skillet over medium-high heat 30 seconds. Add oil; heat 30 seconds more. Add potatoes, tossing to coat. cook until golden brown on bottom (do not stir), about 5 minutes. Add 1/4 cup water; bring to a boil. Reduce heat to low; simmer, covered, until potatoes are tender, 2-3 minutes. Uncover and cook 1 minute longer. Add beef, garlic, oregano, cumin, salt and pepper to potatoes; cook, stirring to break up meat, until beef is no longer pink, 4-5 minutes. Add 1/4 cup water; bring to a boil. Remove from heat. To prepare tacos, microwave taco shells on high until warm 45-60 seconds. Divide filling, tomatoes, lettuce, cheese, sour cream and cilantro evenly among warm taco shells. Serving (2 tacos) provides: 1/2 fat, 1 veg, 2 pro, 1 1/2 bread, 30 cal. Per serving: 384.5 cals; 22.8g fat; 8.0g sat fat; 55mg chol; 28.9g carb; 3.4g fiber; 17.1g protein; 473mg sodium
Oooh, casserole!
Um, beef, lamb and chicken mostly, DH doesnt really consider it a meal without meat, and we are not a seafood eating family. Cheap is always a bonus, and quick and easy, we both work full time. I would love something with dumplings, and rice and pasta are good too.
Thanks Cailin, I love to cook, but I tend to need a nudge in the ideas department!!
Life Member
). Combine the breadcrumbs and parmesan and sprinkle over pasta (the only reason its best to stay close to size is that you will not have as much stuff to sprinkle if the surface area is bigger).
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