Week 73 Day 2

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Dolce Pasta bake
Serves 4 : Very easy : Very quick

Ingredients
300gm penne pasta

Splash of olive oil
½ tsp crushed garlic
Bunch of spring onions, sliced
150gm button mushrooms, sliced
100gm mange tout, sliced diagonally
3 courgettes, sliced

100gm Fairview white rock with cranberries cheese
6 Tblsp fat free plain yoghurt
2 Tblsp fresh chopped parsley
1 jumbo egg, lightly beaten

75gm fat reduced mozzarella, grated

Method
Preheat the oven to 200ºC.
Spray a large oven-proof dish with non-stick cooking spray.

Splash a little olive oil into a large frying pan.
Stir-fry the mushrooms, onions, mange tout, courgettes and baby corn for 5 minutes.
Turn off the heat and set aside.

Put the pasta on to cook in plenty of lightly salted boiling water.
Drain once al dente and tip back into the pan.

Now add all the vegetables, the white rock cheese, yoghurt, parsley and egg to the pasta.
Turn gently until well combined.
Tip everything into the prepared oven-proof dish.
Scatter with the mozzarella.

Bake for 20 minutes until the cheese is brown and bubbling.

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Week 73 Day 1

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Easy chicken bake
Serves 4 : Very easy : Quick to assemble
Ingredients
4 skinless chicken breast fillets
Chicken seasoning
1 – 2 Tblsp sushi (rice wine) vinegar

200gm asparagus
200gm baby corn, quartered lengthways
3 courgettes, quartered lengthways
1 red pepper, sliced
100gm mange tout
100gm mushrooms, sliced
20 cherry tomatoes, halved
1 Tblsp olive oil
1 tsp dried rosemary

480gm new potatoes

Method
Heat the oven to 200ºC.
Spray a casserole dish with non-stick cooking spray.

Toss all the vegetables, the oil and rosemary in a large bowl.
Tip into the prepared dish.
Place the chicken pieces on top of the vegetables.
Sprinkle with the vinegar and chicken seasoning.
Cover with a lid or tin foil.
Bake for 45 – 50 minutes.

Meanwhile, cook the new potatoes in lightly salted water until tender.

Place one chicken breast on each of four dinner plates.
Divide the vegetables between the plates and add the potatoes.

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Link to .pdf file for Week 73

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Go here for the recipes and shopping list for Week 73.

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Week 72 Day 5

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3 cheese gnocchi
Serves 4 : Very easy : Quick

Ingredients
300gm soft ricotta cheese
250gms pecorino, grated
1 extra large egg
300ml plain flour

1 x 400gm can chopped tomatoes
1 tsp crushed garlic
1 Tblsp chopped fresh basil
6 baby aubergines (±300gm total), chopped

Grated parmesan cheese

Method
Tip the tomatoes, garlic, basil and aubergines into a sauce and simmer for 30 minutes.

Put the ricotta, pecorino, egg and flour into a large bowl.
Combine to make a sticky dough.
Divide the dough into four.
On a well-floured surface, roll each quarter into a long sausage about 1cm in diameter.
Cut into 1cm lengths.
Roll each piece with the back of a fork to form a gnocchi shape.

¾ fill a large saucepan with lightly salted water and bring to the boil.
Drop the gnocchi into the water.
As they rise to the surface, remove to a colander.

Once all the gnocchi are cooked, drain the water from the saucepan.
Put the gnocchi back into the pan and pour over the tomato sauce.
Stir gently to combine.

Serve with a fresh green salad and grated parmesan.

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Week 72 Day 4

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Marmite tart
Serves 4 - 6 : Very easy : Quick

Ingredients
1 ½ cups flour
Pinch cayenne pepper
Pinch salt
¼ tsp mustard powder
1 tsp baking powder
180gm marg
1 small onion
1 ½ cups grated cheese
⅓ - ½ cup milk
2 eggs
Sliced tomatoes (opt)
For the topping:
60gm butter
1 tsp marmite

Method
Heat the oven to 200ºC.
Spray a pie dish with non-stick cooking spray.

Rub the marg into the dry ingredients.
Add the onion, cheese, egg and milk.
Stir well to combine.
Pile into prepared pie dish.
Smooth out slightly to fill the pie dish.
Top with sliced tomatoes if desired.

Bake for 30 – 35 minutes until well risen and golden.

Melt the butter and marmite together.
Pour over the hot marmite tart.

Serve with a fresh mixed salad.

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Week 72 Day 3

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Tomato stew with butternut mash and fish
Serves 4 : Very easy : Quick

Ingredients
8 small fillets white fish
Fish seasoning

300gm mashing potatoes
300gm butternut, cut in chunks
½ cup fat free milk

6 large tomatoes, chopped
200gm baby spinach, chopped
Handful fresh basil leaves, chopped

Lemon slices and parsley sprigs to garnish

Method
Cook the potato and butternut together until soft.
Drain well and mash.
Beat in the milk.
Keep warm.

Pile the tomatoes, spinach and basil in a saucepan.
Cover and simmer for 15 minutes.

Spray a large ridged pan with non-stick cooking spray.
Sprinkle the seasoning all over the fish.
Cook the fish, presentation side down, for 5 minutes.
Turn and continue cooking until the fish flakes easily.

Serve the fish on a bed of mash and tomato stew.
Garnish with lemon slices and sprigs of parsley.

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Week 72 Day 2

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Schnitzel with mushroom sauce
Serves 4 : Very easy : Very quick

Ingredients
4 small chicken breast fillets
(±500gm total)
3 slices day-old bread, crumbed
1 egg, beaten
1 Tblsp vegetable oil

400gm oven chips

200gm white button mushrooms, chopped
200ml fat free milk powder
400ml water
½ tsp Dijon mustard
1 Tblsp cornflour

Lemon slices to garnish

Method
Heat the oven to 220ºC.
Spray a baking tray with non-stick cooking spray.
Spread the oven chips on the tray and bake for 15 minutes.
Turn the chips over, and bake for another 15 minutes.

Whisk the milk powder into the water in a saucepan.
Drop in the chopped mushrooms and bring to a boil.
Simmer for 5 minutes.
Stir in the cornflour (mixed to a paste with a little water) and mustard.
Bring back to the boil, stirring, then simmer until the sauce thickens.
Keep warm.

Place the chicken breasts (well spaced) between two sheets of plastic.
Hammer until thin.
Dip the chicken into the egg and then into the breadcrumbs to coat.
Heat the oil in a large frying pan.
Fry the schnitzels over a medium heat for 5 minutes.
Turn and continue cooking for another 5 minutes.
Keep warm.

Serve the chips, schnitzel and sauce with lemon wedges and a mixed salad.

Using ‘double-strength’ milk gives a rich, creamy tasting sauce.

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Week 72 Day 1

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Hundreds and some casserole
Serves 4 : Very easy : Quick

Ingredients
1 carrot, julienne
1 parsnip, julienne
100gm green asparagus, chopped
100gm green beans, chopped
100gm broccoli florets
100gm courgettes, sliced
600ml veg stock
3 Tblsp hoisin sauce
1 Tblsp soy sauce
1 tsp crushed ginger
1 baby cabbage, shredded
1 handful baby spinach, chopped
300gm firm tofu, sliced
100gm mange tout, cut diagonally
1 handful fresh coriander

200gm noodles

Method
Cook the noodles according to the packet directions.
Drain and keep warm.

Put the carrot, parsnip, asparagus, green beans, broccoli and courgettes in a large saucepan.
Add the stock, hoisin, soy and crushed ginger.
Bring to the boil and then simmer for 10 minutes.

Now add the mange tout, cabbage, spinach and tofu.
Simmer for another five minutes.
Give everything a good stir.

Serve in large bowls with the noodles.
Garnish with coriander sprigs.

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Link to .pdf file for Week 72

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Go here for the recipes and shopping list for Week 72.

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Week 71 Day 5

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Oriental fish soup
Serves 4 : Very easy : Quick

Ingredients
1 – 2 tsp crushed ginger
Zest and juice of 1 lime
1 ea. green and red chillies, chopped
4 spring onions, sliced
2 Tblsp fish sauce
2 Tblsp light soy sauce
2 tsp brown sugar
300gm rice

100gm mange tout, sliced
300gm skinless white fish, cubed
300gm shrimp
Fresh coriander sprigs
Fresh finely chopped mint

Method
Place the first eight ingredients in a large pan with 1.5lt water.
Bring to the boil and then simmer for 20 minutes.
Add the mange tout and white fish and simmer for another 5 minutes.
Now add the shrimp and heat through.

Serve in large bowls and scatter with the coriander and mint.
Use extra chopped chillies and/or spring onions to garnish if desired.

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Week 71 Day 4

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Steak and pea puree
Serves 4 : Very easy : Quick

Ingredients
320gm oven chips

6 tomatoes, halved
4 tsp balsamic vinegar

4 cups frozen peas
2 Tblsp chopped mint
12 Tblsp Hellmann’s low fat mayo
400gm lean beef steak (fillet)
4 tsp Dijon mustard

Method
Heat the oven to 220ºC.

Spray two baking trays with non-stick cooking spray.
Place the tomato halves on one baking tray.
Sprinkle the balsamic over the tomatoes.
Spread the oven chips over the second baking tray.
Bake the tomatoes (middle to low shelf) and chips (top shelf) for 30 minutes,
or until the chips are nicely browned.

Boil the peas for 5 minutes.
Drain well.
Add the mint to the peas and blitz to a puree.
Beat in the mayo.
Keep warm.

Spray a ridged pan with non-stick cooking spray and place on the heat.
Spread the mustard over the steak.
Dry fry the steak for 5 minutes each side – or until cooked to your liking.
Allow the steak to rest for 5 minutes, then cut into thick fingers.

Serve the steak fingers on a bed of pea puree, alongside the tomatoes and chips.

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Week 71 Day 3

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Fish Nicoise
Serves 4 : Very easy : Quick

Ingredients
1 x 400gm chopped tomatoes & onions
60gm Peppadew hot whole sweet red peppers, chopped
1 – 2 Tblsp chopped fresh parsley
½ tsp dried thyme
2 anchovy fillets, chopped
1 Tblsp capers, chopped
12 black olives, chopped
4 white fish fillets, skinless
480gm new potatoes

Method
Heat the oven to 180ºC.

Cook the potatoes in lightly salted water until soft.
Drain and keep warm.

In a bowl, mix the tomatoes and onions, red peppers, parsley, thyme, anchovies , capers and olives.
Stir well.

Spray an oven proof dish with non-stick cooking spray.
The dish should be large enough to take all the fish in a single layer.
Lay the fish in the prepared dish.
Pour over the tomato mixture.
Cover with foil and bake for 20 minutes.
Remove the foil and cook for a further 15 minutes.

Serve with the new potatoes and a green salad.

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Week 71 Day 2

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Herby rice with radish salad
Serves 4 : Very easy : Very quick

Ingredients
240gm rice
1 Tblsp veg stock powder
4 Tblsp soft herbs, finely chopped
E.g.: basil, mint, chives, parsley

12 – 15 radishes, chopped
3 stalks celery, finely sliced
1 red onion, halved and sliced
1 small cucumber, quartered and sliced
1 Tblsp olive oil
1 Tblsp lemon juice
1 Dsp Dijon mustard
1 tsp caster sugar

320gm stir-fry strips e.g. pork, chicken, beef

Method
Cook the rice in water with the stock powder.
When cooked, drain off any excess water and stir through the soft herbs.
Keep warm.

While the rice is cooking, prepare the vegetables for the salad.
Mix together the oil, lemon juice, mustard and sugar.
Pour this over the vegetables and toss well.
Set aside.

Spray a pan with non-stick cooking spray.
Stir fry the meat strips for about 5 minutes.

Serve the rice and salad with the stir-fried strips.

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Week71 Day 1

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Butternut parmesan pasta
Serves 4 : Very easy : Quick
Ingredients
1 large butternut, cleaned and cubed
2 onions, cut in thin wedges
400gm penne
1 Tblsp olive oil
1 – 2 tsp crushed garlic
Pinch of chilli flakes (optional)
2 Tblsp chopped fresh parsley
4 Tblsp grated parmesan

Method
Cook the pasta in plenty of lightly salted boiling water until al dente.
Drain, reserving 3 Tblsp of the cooking water.
Add the oil, garlic and chilli to the pasta pan and cook for 1 minute.
Remove to a plate and set aside.

Using the same pan, cook the butternut and onion until tender.
Add back the pasta and reserved water.
Next, stir in the oil/garlic and the parsley.
Allow to heat through thoroughly.

Serve topped with the parmesan, alongside a salad.

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Week 70 Day 4

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I have no idea why this post did not publish at the scheduled time. My apologies.
 
Chicken casserole with dumplings
Serves 4 : Very easy : Quick

Ingredients
8 skinless chicken thighs
2 Tblsp flour
300ml chicken stock
200gm baby leeks, sliced
2 tsp crushed garlic
200gm carrots, sliced
200gm parsnips, sliced
2 stalks celery, finely sliced
1 x 300gm can broad beans, drained
2 bay leaves
For the dumplings:
130gm self-raising flour
45gm low fat spread
2 Tblsp chopped parsley

Method
Preheat the oven to 180ºC.
Spray a large casserole dish with non-stick cooking spray.
Spray a large pan with non-stick cooking spray.

Toss the chicken in the flour to coat.
Dry fry the thighs until golden and sealed.
Remove to the casserole dish.

Pour the stock into the pan with the leeks and garlic.
Bring to the boil while stirring.
Now add the carrots, parsnips, celery and bay leaves.
Bring back to the boil.
Carefully pour the vegetables and stock over the chicken.
Cover and bake for 30 minutes.

For the dumplings, rub the fat into the self-raising flour.
Stir through the parsley.
Add enough water (80-100ml) to form a sticky dough.
Using well-floured hands, shape the dough into eight balls.

Add the broad beans to the casserole dish and stir well.
Space the dumplings around the dish.
Return to the oven and bake, uncovered, for another 30 minutes.

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Link to .pdf file for Week 71

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Go here for the recipes and shopping list for Week 71.

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Week 70 Day 5

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Spiced salmon with bean salad
Serves 4 : Very easy : Quick

Ingredients
300gm extra fine green beans, trimmed
1 x 400gm can cannellini beans, rinsed and drained
1 red onion, finely chopped
1 Tblsp olive oil
2 Tblsp lemonjuice
4 x ±130gm salmon fillets
1 – 2 tsp ground cumin

480gm new potatoes

Method
Boil or steam the potatoes until done.
Drain and keep warm.

Steam the green beans for 5 minutes and then cool with cold water.
Drain and then mix together the green beans, cannellinis, onion, oil and lemon juice.

Rub the salmon with cumin and spray with non-stick cooking spray.
Sprinkle with a little pepper, if desired.

Spray a ridged pan with non-stick cooking spray.
Dry fry the salmon, presentation side down, for 5 – 8 minutes.
Turn and continue to cook until the fish flakes easily.

Serve the fish on a bed of the prepared bean salad.
Accompany with the potatoes and a simple green salad.

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Week 70 Day 3

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Hot (or not) pepper pasta
Serves 4 : Very easy : Quick

Ingredients
1 onion, chopped
2 – 3 sticks celery, sliced
2 cans chopped tomatoes
20 pitted black olives, sliced
1 green pepper, chopped
1 yellow pepper, chopped
100gm sugar snap peas
100gm baby corn
4 Tblsp finely chopped parsley
½ - 1 tsp Mexican seasoning (opt.)
4 Tblsp grated parmesan

320gms farfalle

Method
Put the farfalle on to cook in lightly salted boiling water.
Drain when al dente and keep warm.

Meanwhile, spray a saucepan with non-stick cooking spray.

Dry-fry the onions and celery until softened.
Add the tinned tomatoes, peppers, peas, parsley and olives.
Sprinkle in the Mexican seasoning, if using.
Stir well.
Cover and simmer for 10 – 15 minutes.

Serve the sauce over the farfalle, topped with the parmesan, with a salad on the side.

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Week 70 Day 2

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Thai red veg curry
Serves 4 : Very easy : Very quick
Ingredients
I red onion, finely chopped
2 stalks of celery
1 tsp crushed ginger
2 Tblsp red curry paste
200gm butternut chunks
1 cup red lentils
2 cups veg stock
4 courgettes, thickly sliced
100ml double strength fat free milk*

240gm rice

4 poppadums (microwaved over a bowl)

Method
Cook the rice in lightly salted water (or veg stock).
Drain once tender and keep warm.

Spray a pan with non-stick cooking spray.
Dry fry the onion and celery until they soften.
Add the garlic and curry paste and cook for 30 seconds.

Add the butternut chunks, lentils and stock.
Cover and simmer for 15 – 20 minutes.
Now toss in the courgettes, beans and milk and stir.
Cover and simmer for another 5 minutes.

Spoon the curry into a shaped poppadum and serve with the rice.

*Make double strength milk by mixing 50ml fat free milk powder with100ml of water.

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Week 70 Day 1

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Smoked trout with almond beans
Serves 4 : Very easy : Quick

Ingredients
4 lightly smoked trout fillets, each about 120gm
1 Tblsp olive oil
1 Tblsp horseradish
1 Tblsp lemon juice

480gms new potatoes
350gm green beans
4 courgettes

2 Tblsp flaked almonds

Method
Combine the oil, horseradish and lemon juice.
Brush this over the presentation side of the fish.

Put the potatoes on to cook in lightly salted water.
Drain once cooked and keep warm.

Steam or microwave the courgettes and beans for about 10 minutes.
Drain and keep warm.

Spray a ridged pan with non-stick cooking spray.
Dry fry the trout, presentation side down, for 5 minutes.
Carefully turn the fish over, and cook gently for another 5 – 10 minutes, or until the fish flakes easily.

Make a bed of beans on each of four plates and scatter with the flaked almonds.
Place the trout on top of the beans.
If there is any of the horseradish/lemon/oil left, spoon it over the fish.

Serve the potatoes and courgettes on the side.

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Link to .pdf file for Week 70

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Go here for the recipes and shopping list for Week 70.

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Week 69 Day 5

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Chicken, asparagus and broccoli au gratin
Serves 4 : Very easy : Quick

Ingredients
1 onion, chopped
½ tsp crushed garlic
400gm chicken breast fillets, cut in bite size pieces
1 bay leaf
250ml chicken stock
200gm fresh asparagus
200gm broccoli florets

2 Tblsp cornflour
250ml double strength fat free milk (use ¼ cup milk powder)
Lemon juice to taste
2 slices bread, crumbed
30gm parmesan, finely grated
½ tsp paprika

Method
Spray a large pan with non-stick cooking spray.
Dry-fry the onion and garlic until the onion starts to soften.
Remove the onion and garlic from the pan and set aside.

Toss the chicken pieces in the pan and seal on all sides.
Add back the onion and garlic.
Add the bay leaf and stock.
Simmer for 15 minutes.

Heat the oven to 180ºC.
Steam or microwave the broccoli and asparagus.

Mix the cornflour to a paste with a little of the milk.
Add to the pan and stir well.
Pour in the rest of the milk and a little lemon juice to taste.
Allow to simmer for another 5 minutes.

Spray a casserole dish with non-stick cooking spray.
Tip the chicken, broccoli and asparagus into the dish.
Combine the breadcrumbs, parmesan and paprika.
Sprinkle over the chicken mixture.

Bake for 25 – 30 minutes.

Serve with a fresh salad and/or vegetables of your choice.

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Week 69 Day 4

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Hake Mornay
Serves 4 : Very easy : Quick

Ingredients
250ml water or fish stock
2 bay leaves
4 peppercorns
2 slc lemon
500gm hake fillets

1 – 2 Tblsp cornflour
400ml fat free milk
6 Low fat Melrose cheese wedges
3 Tblsp finely chopped parsley

480gm potatoes

Method
Boil the potatoes until tender.
Drain well and crush.
Set aside.
Make a sauce with the milk, cornflour, onion, cheese and parsley.
Set aside.

Place the water, bay leaves, peppercorns and lemon slices in a large pan.
Bring to the boil and then add the fish.
Simmer for about 7 minutes.
Remove the fish from the poaching liquid and flake.

Heat the oven to 200ºC.
Spray an oven-proof dish with non-stick cooking spray.
Tip the fish into the prepared dish.
Pour over 2/3 of the sauce.
Top with the crushed potatoes.
Pour over the remaining cheese-parsley sauce.
Scatter the top with a little grated cheese if you like.

Bake for 30 minutes.

Serve with a crisp mixed salad.

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A favourite hobby-horse…

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Take-aways. Hmmm. How many take-away meals do you eat in a week? Generally, take-aways are heavy on the fats and starches and the portion sizes are out of balance - bad for general healthy and the waistline. And bad for the wallet.

I'll admit that it's very nice, occasionally, to be relieved of kitchen duty. You don't have to prepare, cook or clean up afterwards. Occasionally. But you can easily prepare and freeze home-made ready meals in bulk. Hamburgers, chicken burgers and bolognaise sauce are all simple to prepare in bulk. Then you can serve those burgers on whole grain rolls, with a healthy serving of salad. And boiling up a pot of pasta takes very little time or effort.

Many recipes can be doubled up; while you're preparing one meal for immediate consumption you're getting the health benefits of a second meal with minimal extra effort. Just make sure you label your extra meal, stuff can become unrecognizable once it's frozen. And put the date on, too.

Invest in some of those rectangular foil boxes, they stack well in the freezer. If you're careful, you can re-use them three or four times.

I have had great success with freezing home-made lasagna (mince, chicken and vegetarian), soups, pizzas, stews and casseroles. I try to keep my freezers organized - one shelf/basket for home-made ready meals, one for breads and muffins, one for vegetables, etc. Even if you only have an 'ice box' at the top of your fridge, you'll be surprised at what you can fit in.

Now all you have to remember is to take something out to thaw in the morning.

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Week 69 Day 3

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Bacon & cannellini bean pizza
Serves 4 : Very easy : Quick

Ingredients
4 rasher lean low fat bacon
4 small naan breads
4-5 tblsp tomato paste
1 red onion, sliced
1 red/green capsicum, sliced
1 x 400gm can cannellini beans,
rinsed and drained
dried oreganum
120gm low fat mozzarella, grated

Method
Loosely wrap the bacon in grease-proof paper and microwave for 2 minutes.
Chop the bacon.
Roughly mash the cannellini beans.
Heat the oven to 200ºC.

Spray a baking tray with non-stick cooking spray.
Spread each naan bread with the tomato paste.
Place the naan breads on the prepared baking tray.
Top with the onion, bacon, beans, capsicum and oreganum.
Scatter over the mozzarella.
Sprinkle generously with oreganum.

Bake for 10 - 15 mins, or until the cheese is golden and the base is crispy.

Serve with a fresh green salad and oil free salad dressing, if desired.

For a vegetarian version, omit the bacon.

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Week 69 Day 2

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Lamb and apricot meatballs
Serves 4 : Very easy : Very quick

Ingredients
400gm lean lamb
8 Turkish apricots
2 Tblsp good mint sauce
4 slices brown bread

1 red onion, finely chopped
1 tsp crushed garlic
2 tsp ground coriander
2 tsp ground cumin
1 x 400gm can chopped tomatoes

Pillow pack Woolworth’s beetroot and cranberry leaf salad
1 large carrot, grated
½ cucumber, sliced
4 Tblsp fat free natural yoghurt
4 pita pockets

Method
Spray a pan with non-stick cooking spray.
Dry fry the onion, garlic and spices until the onion starts to soften.
Remove ½ the onion mix from the pan and allow it to cool slightly.
Add the chopped tomatoes to the remaining onion.
Simmer gently while you:

Put the lamb into a food processor and pulse until minced.
Add the bread, apricots, mint sauce and cooled onions to the processor bowl.
Pulse again until everything is well combined.
Use a teaspoon to portion and shape the minced mixture into balls.

Gently fry the meatballs and brown all over.
Drop them into the pan of tomato sauce and leave to simmer while you:

Plate up the salad and scatter the grated carrot over the top.
Arrange the cucumber slices to one side of the salad.
Measure the yoghurt into mini-bowls.
Share the meat balls and tomato sauce between the plates.

Serve with the warmed pita pockets.

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Week 69 Day 1

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Chicken burger patties
Serves 4 : Very easy : Quick

Ingredients
400gm skinless chicken breast
4 slices wholewheat bread
4 large spring onions
1 – 2 Tblsp chopped parsley
Salt and pepper

400gm mashing potatoes
400gm butternut
2 Tblsp chopped parsley

300gm frozen peas
3 – 4 tomatoes, sliced

Method
Cook the potatoes and butternut in lightly salted water.
Once soft, drain well and mash.
Beat in the parsley.
Keep warm.

Steam or microwave the peas.
Keep warm.

Put the chicken, bread, onions, parsley and seasoning in a food processor.
Pulse until everything comes together in a ball.
On a floured board, shape the mixture into 8 patties.

Spray a large ridged pan and the patties with non-stick cooking spray.
Dry fry the patties for about 5 minutes each side.

Serve 2 patties per person along with the peas, mash and tomatoes.

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