Week 78 Day 5

Pork ‘n’ beans
Serves 4 : Very easy : Quick

Ingredients
½ tsp crushed garlic
1 onion, chopped
2 stalks celery, finely sliced
1 tsp ground coriander
400gm pork fillet, cut in chunks
1 x 400gm tin chopped tomatoes
2 Tblsp tomato paste
1 x 400gm tin mixed beans, rinsed and drained
1 green pepper, chopped
4 naan breads, toasted and cut in fingers

Method
Spray a large pan with non-stick cooking spray.
Dry fry the onion, garlic and celery for 5 minutes.
Add the coriander and meat.
Cook, stirring, until the meat is sealed and the onion is beginning to brown.
Now add the tomatoes and paste.
Stir well, cover and simmer for 15 minutes.

Add the beans and simmer for another 5 minutes.

Serve with the naan fingers.

Week 78 Day 4

Fish balti
Serves 4 : Very easy : Quick

Ingredients
600gm white fish, cut in chunks
1 onion, finely chopped
½ tsp crushed garlic
1 red chilli, finely chopped
2 tsp crushed ginger
2 tsp ground turmeric
2 tsp ground cumin
1 tsp sweet paprika
1 x 400gm tin chopped tomatoes
30ml fat free dried milk powder
60ml water
2 Tblsp chopped coriander
1 Tblsp chopped mint
4 Tblsp fat free plain yoghurt
320gm basmati rice

Method
Cook the rice in water (or chicken stock).
Once cooked, drain and keep warm.

Spray a large pan with non-stick cooking spray.
Dry fry the onion, garlic, chilli and ginger for 3 – 4 minutes.
Add the turmeric, cumin and paprika and cook for another minute.

Mix the milk powder to a paste with the water and add to the pan.
Tip in the tomatoes and stir well.
Nestle the fish chunks in the sauce.
Cover and simmer for 5 minutes.
Stir through the fresh coriander and mint.

Serve the balti on the rice, topped with yoghurt.

Week 78 Day 3

Chilly night chicken
Serves 4 : Very easy : Quick

Ingredients
3 skinless chicken breast fillets,
     cut into bite size pieces
½ Tblsp rice wine vinegar
1 onion, sliced
1 stalk celery, sliced
1 leek, sliced
1 parsnip, sliced
2 carrots, sliced
3 courgettes, sliced
1 cup frozen peas
250ml chicken stock
1 Tblsp cornflour, mixed to a paste with 2 Tblsp water

300gm mashing potatoes
200gm orange-fleshed sweet potatoes

Method
Cut the potatoes into chunks and cook in lightly salted water.
Once they are cooked, drain well and mash.
Keep warm.

Sprinkle the vinegar over the cut up chicken.
Spray a large saucepan with non-stick cooking spray.
Dry fry the onion, celery and leeks until the onion softens.
Now add the chicken and stir fry until it is ‘sealed’.

Tip the parsnip, carrot and courgettes into the saucepan.
Stir while pouring in the stock.
Cover and simmer for 15 minutes.
Add the peas and the cornflour.
Cook for another 5 minutes, stirring, until the sauce has thickened.

Serve the chicken over the mash.

If you need extra warming, add ½ tsp chilli paste with the stock.

Week 78 Day 2

Basil ratatouille with pasta
Serves 4 : Very easy : Very quick

Ingredients
240gm pasta shells
1 onion, thinly sliced
1 tsp crushed garlic (optional)
1 large aubergine, chopped
4 courgettes, sliced
1 green pepper, chopped
1 x 400gm can chopped tomatoes
½ cup water (or veg stock)
½ cup dry red wine
2 Tblsp tomato paste

3 Tblsp chopped fresh basil

4 basil sprigs
4 tsp grated parmesan

Method
Cook the pasta in plenty of lightly salted water until al dente.
Drain and keep warm.

Spray a large sauce pan with non-stick cooking spray.
Dry fry the onion and garlic until the onion is soft and is beginning to colour.
Tip in the aubergine, courgettes and pepper and stir fry for 5 minutes.
Now add the tomatoes, water, wine and tomato paste.
Stir well, cover and simmer for 15 minutes.
Stir through the chopped basil and the cooked pasta shells.

Serve garnished with fresh basil sprigs and parmesan.

Week 78 Day 1

Angelfish with green beans
Serves 4 : Very easy : Takes a little longer

Ingredients
4 angelfish fillets
Black pepper

400gm green beans
½ cup dried yellow split peas
500gm mashing potatoes
10gm butter

2 Tblsp lemon juice
½ tsp crushed garlic
1 Tblsp olive oil

4 tsp Hellmann’s low fat mayo
Chopped parsley

Method
Start the split peas in cold, unsalted water.
Simmer for 30 – 40 minutes until soft.
Drain and keep warm.

Cook the potatoes in lightly salted water (start in cold water*).
Drain well and mash with the butter.
Keep warm.

Steam the beans for 10 minutes.
Drain and dress with the lemon juice, garlic and olive oil.
Keep warm.

Spray a large frying pan with non-stick cooking spray.
Dry fry the fish, presentation side down, for 5 minutes.
Turn and continue cooking for another 5 minutes, or until the fish flakes easily.
Do not overcook or the fish will be dry.

Serve the angelfish with the mash, beans and split peas.
Garnish with low fat mayo and chopped parsley.

*Always start potatoes and pulses in cold water. Hot water will cook the outside of potatoes to a mush before the inside is done; pulses will stay hard and tough if the cooking water is started hot or salted.

Link to .pdf file for Week 78

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Go here for the recipes and shopping list for Week 78.

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Week 77 Day 5

One pot casserole
Serves 4 : Very easy : Quick

Ingredients
3 skinless chicken breasts, cut into bite size pieces
1 red onion, chopped
1 Dstsp Patak’s korma curry paste
4 courgettes, sliced
3 carrots, sliced
200gm green beans, cut in ±2cm pieces
1 red pepper, chopped
750ml chicken stock
½ white cabbage, shredded
2 Tblsp chopped coriander

320gm rice
4 Tblsp fat free natural yoghurt
4 tsp sweet chilli sauce

Method
Cook the rice in lightly salted water.
Once cooked, drain and keep warm.

Spray a large saucepan with non-stick cooking spray.
Dry fry the onion until it starts to soften.
Add the chicken and continue frying until it is sealed and starting to brown.
Now stir through the curry paste and continue cooking for a few minutes more.

Add the courgettes, carrots, beans, pepper and stock.
Cover and simmer for 20 minutes.
Add the cabbage and 1Tblsp coriander and simmer for 5 minutes.

Serve over the rice.
Garnish with the yoghurt, sweet chilli sauce and the remaining coriander.

Even though there is curry paste in the recipe, the flavor is mild enough for children.

Week 77 Day 4

Warm pasta salad
Serves 4 : Very easy : Quick

Ingredients
280gm penne pasta

½ cup Hellmann’s low fat mayo
2 Tblsp wholegrain mustard
1 Tblsp fat free natural yoghurt
1 Tblsp lemon juice
½ cup sundried raisin tomatoes in oil
½ red onion, finely chopped
1 tsp crushed garlic
12 black olives, chopped
200gm wild rocket, chiffonade

Method
Rinse the raisin tomatoes well and put to soak in hot water while you:
Prepare and combine all the other ingredients, except the pasta.
Drain the tomatoes and chop.
Add these to the sauce.

Cook the pasta in plenty of water until al dente.
Drain, reserving 2 Tblsp of the cooking water.
Keep warm.

Add the reserved cooking water to the sauce.
Stir the sauce through the pasta.

Serve with a green salad.

Week 77 Day 3

Stuffed pork fillet
Serves 4 : Easy : Quickish

Ingredients
400gm pork fillet, trimmed
8 ready-to-eat prunes
8 ready-to-eat apricots
¼ cup port, sherry or brandy (optional)
2 – 3 tsp Dijon mustard
Fresh chopped parsley
Ground black pepper, to taste
1 red onion, cut in segments

400gm baby potatoes
2 large carrots, julienne
1 head broccoli, broken into florets

Method
Soak the apricots and prunes in the port for at least 8 hours.
This step is not essential but just makes the dish a little bit special.

Heat the oven to 200ºC.
Spray an oven-proof dish with non-stick cooking spray.

‘Butterfly’ the pork fillet and place between two sheets of plastic wrap.
Hammer gently to about 1 ½ - 2 times the original width.
Spread the cut side of the fillet with Dijon mustard.
Stack the (soaked) prunes and apricots in pairs down the length of the pork.
Roll the pork to enclose the fruit and place the roll on the prepared oven dish, cut side down.
Press chopped parsley over the top and sides of the roll.
Grind pepper all over the pork.
Place the segmented onion around the pork.
Cover with tin foil and bake for 30 – 35 minutes.
Remove from the oven and allow to rest for 5 minutes before cutting into thick slices.

Meanwhile, boil, steam or microwave the potatoes, carrots and broccoli until tender.

Serve as shown in the photograph.

Week 77 Day 2

Warm chicken salad with rice
Serves 4 : Very easy : Very quick

Ingredients
3 skinless chicken breast fillets
240gm basmati rice
3 courgettes, grated
2 carrots, grated
4 spring onions thinly sliced
1 red pepper cut in strips
1 Tblsp chopped mint
1 Tblsp chopped coriander
1 tsp molasses
2 tsp soy sauce
1 tsp sesame oil
1 Tblsp lime juice
2 Tblsp sweet chilli sauce

Method
Cook the rice until tender.
Drain and keep warm.

Heat the oven to 200ºc.
Spray a baking tray with non-stick cooking spray.
Split the chicken breasts horizontally and spray with non-stick spray.
Bake the chicken for 20 minutes.

Meanwhile, combine the molasses, soy, oil, juice and chilli sauce in a small bowl.
Combine the prepared vegetables, mint and coriander in a large bowl.

Using two forks, shred the cooked chicken breasts and add the pieces to the veg bowl.
Pour over the dressing and toss well.

Serve the salad with the rice.
Garnish with extra coriander.

Week 77 Day 1

Bean chowder
Serves 4 : Very easy : Beans require soaking overnight

Ingredients
1 onion, chopped
1 tsp crushed garlic
1 tsp chilli flakes
2 tsp ground cumin
2 tsp ground coriander
1 red pepper, chopped
1 green pepper, chopped
1 x 800gm tin tomatoes
1 x 400gm tin creamed sweet corn
2 Tblsp tomato paste
800ml vegetable stock
½ cup dried red kidney beans
½ cup dried red speckled beans
(or use 1 x 400gm tin of each, rinsed and drained)

Method
Soak the dried beans in cold water for at least 8 hours.
Cook the beans in fresh water for about 40 minutes, or until they are tender.
Drain.


Spray a large pan with non-stick cooking spray.
Dry fry the onion, garlic and chilli flakes until the onion softens.
Add the cumin and coriander and stir fry for two minutes.
Now add the remaining ingredients (except the beans) and simmer for 20 minutes.
Add the beans and continue cooking for another 10 minutes.

Serve garnished with a spoon of fat free natural yoghurt and a sprinkle of grated cheese, if desired.

Link to .pdf file for Week 77

Go here for the recipes and shopping list for Week 77.

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Week 76 Day 5

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Fattoush
Serves 4 : Very easy : Quick

Ingredients
4 Pita breads
100gm mixed salad leaves
50gm wild rocket
1 small fennel bulb, thinly sliced
4 tomatoes
10cm length cucumber
4 spring onions
1 green pepper
8 radishes
2 Tblsp chopped mint
3 Tblsp chopped parsley
1 Tblsp olive oil
100ml lemon juice
½ tsp chilli flakes
½ tsp crushed garlic
½ tsp ground black pepper

Method
Split the pita breads horizontally, and cut into ±2cm squares.
Toast under a hot grill for about 5 minutes before turning.
Toast again for 5 minutes.
These are the croutons that give this Middle Eastern salad its name.

Mix together the mint, parsley, oil, lemon juice, chilli, garlic and pepper.
Set aside.

Roughly chop all the vegetables to the same approximate size as the croutons.
Pour over the dressing and toss well to combine.

Add the croutons immediately before serving (to maintain crispness) and toss again.

Serve the salad as a meal on its own or as a side dish with fish.

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Week 76 Day 4

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Chicken tetrazinni
Serves 4 : Very easy : Takes a little longer

Ingredients
240gm pasta shells
4 skinless chicken breasts, chopped
4 slices thick-cut ham, chopped
1 large onion, chopped
200gm brown mushrooms, chopped
750ml chicken stock
1 heaped Tblsp cornflour
200gm baby spinach, chopped
200ml fat free natural yoghurt
60gm strong cheddar, grated

Method
Cook the pasta in plenty of lightly salted water.
When al dente, drain well and set aside.

Heat the oven to 200ºC.
Spray an oven proof dish with non-stick cooking spray.

Spray a large frying pan with non-stick cooking spray.
Dry fry the chicken until sealed and starting to brown slightly.
Remove from the pan to a large bowl.

Using the same pan, dry fry the onion and mushrooms until soft.
Add to the bowl with the chicken.

De-glaze the pan with the stock.
Add the cornflour mixed to a paste with a little extra water.
Allow the sauce to thicken while stirring.
Pile the spinach on the sauce, stir well to combine, then cover.
Simmer for 3 minutes and allow the spinach to wilt.
Pour the spinach sauce into the bowl with the chicken, onion and mushrooms.
Add the chopped ham and yoghurt and stir everything well.

Tip everything into the prepared oven proof dish.
Scatter over the grated cheese.

Bake for 30 – 35 minutes until the cheese is melted and golden.
Serve with a green salad.

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Week 76 Day 3

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Ginger tofu and veg with noodles
Serves 4 : Very easy : Quick

Ingredients
300gm firm tofu, cut in sticks
1 onion, thinly sliced
1 stick celery, thinly sliced
1 – 2 tsp crushed ginger
1 tsp crushed garlic (optional)
2 carrots, julienne
200gm broccoli florets
200gm sugar snap peas, halved lengthways
1 red or green pepper, cut in strips
3 Tblsp barbeque sauce
2 Tblsp low-salt soy sauce
250ml veg stock
3 packs 2-minute noodles

Method
Break the noodles into a bowl or saucepan.
Cook according to the directions on the packet.
Drain.

Spray a wok with non-stick cooking spray.
Place over a medium heat and stir fry the onion, celery, ginger, garlic and tofu.
Let the onion soften and the tofu begin to brown.

Now tip in the remaining veg, the stock and sauces.
Simmer for 5 minutes.

Add the noodles to the wok and stir well to combine.

Serve with sweet chilli sauce or extra soy sauce if desired.

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Week 76 Day 2

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Beany pasta sauce
Serves 4 : Very easy : Very quick

Ingredients
320gm tagliatelli

1 x 400gm can chopped tomatoes
1 red onion, sliced
1 tsp crushed ginger
125ml red wine
12 black olives, sliced
2 Tblsp chopped basil
1 x 400gm can cannellini beans, rinsed and drained

4 Tblsp fat free cottage cheese
2 Tblsp chopped parsley

Method
Cook the tagliatelli in plenty of lightly salted boiling water.
Once al dente, drain and keep warm.

Put the tomatoes, onion and garlic in a sauce pan.
Simmer for about 5 minutes until the onion softens.
Add the wine basil and olives and cook for a further 5 minutes.
Finally add the basil and beans and stir.
Allow another 5 minutes for the beans to heat through.

Serve the beany sauce over the pasta.
Garnish with cottage cheese and chopped parsley.

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Week 76 Day 1

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Crusted fish with spinach salad
Serves 4 : Very easy : Quick

Ingredients
2 slices of bread, crumbed
2 Tblsp chopped parsley
1 tsp sweet paprika
1 egg, beaten
4 ±150gm white fish fillets

200gm baby spinach, roughly chopped
250gm cherry tomatoes, halved
1 red onion, cut into thin segments
2 Tblsp capers, rinsed and drained
1 tsp crushed garlic
¼ cup wine vinegar

480gm McCain’s crinkle cut oven chips

Method
Heat the oven to 220ºC.
Spray a baking tray with non-stick cooking spray.

Combine the bread crumbs, parsley and paprika in a shallow dish.
Dip the fish in the beaten egg and then in the crumbs.
Spray each fillet with cooking spray.

Put the tomatoes, onion, vinegar and garlic in an oven-proof dish.
Spread the oven chips on the prepared baking tray and spray with non-stick cooking spray.
Place the oven chips on a high shelf in the oven.
Put the tomato mix on the shelf beneath.
Bake for 30 minutes, turning the chips and spraying again after 15 minutes.

Meanwhile, spray a large frying pan with non-stick cooking spray.
Dry fry the fish over a medium heat for about 5 - 10 minutes each side or until the fish flakes easily.

Combine the spinach and capers.
Add the tomato / onion and all the juices.
Toss well.

Serve the fish on a bed of the warm spinach salad with the oven chips alongside.

The vinegar and garlic dressing in the salad compliments the fish perfectly.

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Link to .pdf file for Week 76

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Go here for the recipes and shopping list for Week 76.

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Week 75 Day 5

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Ginger chicken noodles
Serves 4 : Very easy : Quick

Ingredients
4 skinless chicken breast fillets, cut in strips diagonally
½ tsp crushed garlic
1 tsp crushed ginger
1 large carrot, julienne
1 red pepper, julienne
150gm tenderstem broccoli
125gm baby corn, halved diagonally
125gm mange tout, halved lengthways
125ml chicken stock
3 Tblsp sweet chilli sauce
3 Tblsp chopped fresh coriander
3200gm ‘Ready to wok’ noodles

Method
Spray a wok with non-stick cooking spray and place over medium heat.
Stir fry the chicken until it is sealed.
Now add the garlic and ginger, followed by the carrot, pepper, broccoli and corn.
Continue stir frying for 4 or 5 minutes.
Pour in the stock, add the sweet chilli sauce, coriander and noodles.
Stir well and simmer for 5 minutes.

Serve garnished with extra coriander.

This is deliciously fresh, light and crunchy. I bought ‘ready-to-wok’ noodles from Woolworths (SA Marks & Spencer’s equivalent); if you can’t get ready-cooked, use 2-minute noodles prepared according to the directions on the packet.

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Week 75 Day 4

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Herby mushroom pasta
Serves 4 : Very easy : Quick

Ingredients
240gm pasta shells

1 onion, thinly sliced
½ tsp crushed garlic
400gm brown mushrooms, sliced
125ml red wine
10 ml soy sauce
200ml vegetable stock
2 tsp dried oregano
1 – 2 Tblsp fresh sage, finely chopped
1 Tblsp cornflour

2 Tblsp fat free natural yoghurt

Method
Cook the pasta in plenty of lightly salted water. Until al dente.
Drain and keep warm.

Spray a deep frying pan with non-stick cooking spray.
Dry fry the onions and garlic until the onion softens and begins to brown.
Add the mushrooms and continue stir frying for 2 – 3 minutes.
Pour in the wine, stock and soy sauce.
Simmer for 5 minutes or until the mushrooms are tender.

Mix the cornflour to a paste with a little water.
Add to the mushrooms, stirring, and allow the sauce to thicken.
Stir through the oregano and sage.
Remove from the heat.
Stir in the yoghurt.

Serve the mushrooms over the pasta and garnish with a little chopped parsley.
Accompany with a green salad.

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