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Welcome!

2008-02-19T21:10:00.000-08:00

Hey everyone!

Thanks for visiting my blog! Firstly I will introduce myself by saying my name is Nikki Porter and I am creating this blog for anyone out there who is stuck for healthy recipes for breakfast, lunch or dinner that will allow them to lose or maintain their weight and a healthy lifestyle. I will try to post a new recipe each week in order to keep you updated with a variety of meal options.

I am a strong supporter of Weight Watchers and consequently each of my recipes will provide the points value per serve. I hope you like the recipes I post and please feel free to comment them as you wish!

Enjoy!

Big Bucket in the Sky Chicken

2008-02-17T14:55:00.000-08:00

Tastes like your eating low fat KFC!!!!!! MMMMMM!

Ingredients

Skinless, fat trimmed chicken pieces
Self Raising Flour
Paprika
Low kJ Tomato Soup Mix (dry)
Italian herbs and spices
Salt and pepper

Method

Mix all ingredients together using spices to your taste(flour to be the major ingredient). Coat chicken in the mixture. Refrigerate and then give a second coat. Place on baking rack or non stick paper and cook in moderate (180C) oven for about 30-40mins or until chicken is cooked through (drumsticks take about 30 minutes bigger pieces will take more).

Only count points for the chicken, flour and soup mix, according to how much you use. Tastes just like the real thing and your family will love it.

Cornflake Bars

2008-02-14T23:33:00.000-08:00

(tastespotting recipe)

Ingredients - serves 20 - 2 points per serve

1/4 cup brown sugar
1/2 cup light corn syrup
1 teaspoon vanilla extract
1 cup smooth light peanut butter
3 cups crushed corn flakes

Method

Combine brown sugar and corn syrup in a large saucepan over medium heat. Bring to a boil.

Remove from heat and stir in vanilla and peanut butter. Fold in corn flakes until well mixed. Spread into a 9″x 13″ pan. (Use a 9″x 9″ pan for thicker bars.) Chill until set. Cut into squares.

Fudge Brownie Cupcakes

2008-02-14T23:02:00.000-08:00

(tastespotting recipe)

Ingredients – serves 12 – 2.5 points per serve

1/2 cup all-purpose flour
1/2 cup self-rising flour
1 tsp baking soda
3/4 cup cocoa powder
2 eggs
1 1/4 cup caster sugar
2 tsp vanilla extract
2 tbsp canola oil
200g low-fat vanilla yogurt
1/2 cup apple sauce
icing sugar to dust

Method

Preheat the oven to 180C. Line a muffin tin with paper cases.

Sift the flours, baking soda, and cocoa powder into a large bowl. Combine the eggs, sugar, vanilla, oil, yogurt, and apple sauce. Add to the flour and mix well.

Spoon into paper cases. Bake for 15 minutes or until a skewer comes out clean.The brownie will sink slightly in the center as it cools. Leave in the pan for 5 minutes before turning onto a wire rack to cool. Dust with powdered sugar and serve.

Mixed Berry Cheesecake Brownies

2008-02-14T21:18:00.000-08:00

Ingredients - serves 24 - 3 points per serve

Melted butter, to grease
100g good-quality dark chocolate, chopped
125ml (1/2 cup) warm water
60g flora ultra light margarine spread
155g (3/4 cup, firmly packed) brown sugar
2 eggs, lightly whisked
75g (1/2 cup) plain flour
50g (1/3 cup) self-raising flour
50g (1/2 cup) cocoa powder
1 x 250g pkt extra light cream cheese
240g (1 cup) low-fat ricotta
55g (1/4 cup) caster sugar
1 egg, extra, lightly whisked
1 x 300g pkt frozen mixed berries (Sara Lee brand)

Method

Preheat oven to 180°C. Brush a 20 x 30cm (base measurement) slab pan with melted butter to lightly grease. Combine the chocolate, water and dairy spread in a medium saucepan over low heat. Cook, stirring, for 5 minutes or until chocolate melts and mixture is smooth. Remove from heat. Add the brown sugar and stir to combine. Set aside for 5 minutes to cool.

Add the egg, combined flours and cocoa powder and stir to combine. Spoon mixture into prepared pan and smooth the surface.

Use an electric beater to beat cream cheese, ricotta, caster sugar and extra egg in a bowl until smooth. Stir in half the berries. Pour the cream-cheese mixture over the chocolate mixture and sprinkle with the remaining berries.

Bake in oven for 50-60 minutes or until topping is set. Remove from oven. Set aside for 30 minutes to cool before placing in the fridge to cool completely. Cut into 24 pieces to serve.

Chocolate Squares

2008-02-14T21:03:00.000-08:00

Ingredients - serves 9 - 3.5 points per serve

1 spray Gold n Canola Canola oil spray
175 g self-raising white flour
1 1/2 tbs cocoa powder
100 g brown sugar
100 g reduced-fat butter (60%), melted
1 whole whole egg, lightly beaten
1 tsp vanilla essence

Method

Preheat the oven to 190C. Spray a 20cm square baking tin with oil and line with baking paper.

Sift the flour, a pinch of salt, 1 tablespoon of cocoa powder and sugar in a large bowl. Meanwhile combine the butter, 100ml water, egg and vanilla in a separate bowl. Stir well to combine.

Make a well in the centre of the flour and pour in the wet ingredients, stirring constantly until combined. Pour into the prepared tin.

Bake in the preheated oven for 20 minutes, or until a skewer inserted into the centre comes out almost clean. The consistency is slightly fudgy. Allow to cool in the tin for 10 minutes before transferring to a wire rack to cool completely. Remove the baking paper and cut into 9 squares.

Sprinkle with the remaining cocoa and serve.

Tips:

This will keep in an airtight container for 4-5 days in the pantry and the flavour will actually improve as time goes by.

Pineapple, Banana and Coconut Loaf

2008-02-14T20:55:00.000-08:00

Ingredients - serves 10 - 3 points per serve

175 g self-raising white flour
1/2 tsp ground cinnamon
50 g Weight Watchers Canola Spread
50 g caster sugar
2 whole whole egg, lightly beaten
125 g drained canned pineapple in natural juice, (reserve 1 tbs of juice)
1/3 cup desiccated coconut
2 bananas mashed

Method

Preheat the oven to 150°C. Line a 15cm x 26cm loaf tin with baking paper.

Sift the flour and cinnamon into a large bowl. Add the spread and rub it in, using a fork or cool fingertips, until the mixture resembles breadcrumbs. Stir in the sugar.

Beat the eggs into the flour mix, with the reserved pineapple juice. Fold in the pineapple pieces, mashed banana and the coconut.

Spoon the mixture into the cake tin and bake for 40-45 minutes, or until well risen and firm to touch.

Tips:

This loaf will keep in an airtight container for 4 days. It is suitable to freeze. We suggest slicing the loaf and wraping each piece individualy. This is for portion control and convenience.

Apple and Plum crumble cake

2008-02-14T20:48:00.000-08:00

Ingredients - serves 12 - 3 points per serve

125 g brown sugar
225 g Weight Watchers Fruit Basket Museli
1 tsp Master Foods Herbs and Spices Mixed Spice
125 g Weight Watchers Canola Spread, melted
2 medium apple, peeled, cored, sliced
125 g plum, halved, stones removed
25 g sultanas
1 tbs raw sugar

Method

Preheat oven to 180°C. Grease and line an 18cm spring form cake tin with baking paper. Mix together the brown sugar, muesli and mixed spice.

Stir the melted spread into the muesli mixture, then tip about two thirds of the mixture into the prepared cake tin. Press down lightly and arrange half the apples, plums and sultanas on top.

Sprinkle with the remaining crumble mixture, then the remaining fruit. Press down lightly. Sprinkle with sugar.

Bake for 35-40 minutes until firm and golden brown. Stand the tin on a wire rack and cool for 15-20 minutes then remove from the tin. Carefully remove the baking paper.
Serve the cake warm or cold

Tips:

This crumble cake has a very crumbly texture so make sure to cut using a small serated knife if possible. Also, it is delicious substituting the plums and apples with peach and nectarine slices, and dusting with ground cinnamon instead of the mixed spice.

Anzac Biscuits

2008-02-14T20:43:00.000-08:00

Ingredients - serves 18 - 2 points per serve

1 spray Gold n Canola Canola oil spray
150 g plain white flour, sifted
1/2 cup caster sugar
1 cup rolled oats
100 g reduced-fat butter (60%), melted
2 tbs golden syrup
1 tsp baking soda
1/2 tsp vanilla essence

Method

Preheat the oven to 180C. Spray 2 baking trays with oil and cover with some baking paper.
Mix the flour, sugar and oats together in a large bowl until well combined.

Melt together the butter and golden syrup. Combine one tablespoon of boiling water with the baking soda and add to butter mixture, with the vanilla essence.

Mix butter and oat mixture together to form a dough. Drop teaspoonfuls onto baking trays, gently flattening each one. Leave 3cm aside each biscuit for spreading.

Bake biscuits until edges turn golden, about 15 minutes. Let biscuits stand on trays for 5 minutes before removing to a cooling rack to cool and crisp completely.

Chewy Date Bars

2008-02-14T20:32:00.000-08:00

(tastespotting recipe)

Ingredients - serves 20 - 3.5 per serve

1 cup all-purpose flour
¼ tsp. salt
1 tsp. baking powder
1 cup pitted dates, chopped
1 cup flora ultra light margarine, melted
1 cup brown sugar
2/3 cup sugar
1 tbsp. honey
1/2 tsp. vanilla extract
2 eggs
1 cup walnuts, coarsely chopped

Method

Preheat oven to 180C. Line a 9″ x 13″ rectangular pan OR 2 – 8″ square pans with aluminum foil. Set aside.

Sift the all-purpose flour, salt and baking powder together. Divide this mixture into two. Use one-half to dredge the chopped dates.

Meanwhile, in a bowl, combine melted butter, brown sugar, sugar and eggs. Mix until well-blended. Add inthe honey and vanilla extract.

Fold in the dry ingredients to the batter mixture. Lastly, fold in the dates and walnuts.

Pour the mixture to the prepared pan. Spread evenly. Bake in the oven for 15 minutes or check doneness with a cake tester. Insert tester close to the side. It should come out clean and dry. The center would still be a little wet when tested. Cool completely. Slice into bars.

Tips:

I used a standard size cookie sheet and the thickness of the bar is just perfect!

Resist the urge to eat it just minute out of the oven. Patience! Let it cool completely and cut into bars. If you have a hard plastic spatula, that’s perfect for cutting because it won’t be as sticky as when you use a knife.

Current Weight Watchers Points Quiz

2008-02-14T20:31:00.000-08:00

Here is the current Weight Watchers Points Quiz to help you calculate how many points you are allowed daily.

1. Sex:

Female: 7
Male: 14
Female Breastfeeding - 14

2. Age:

18-20: 5
21-35: 4
36-50: 3
51-65: 2
65+: 1

3. Weight 2 digit weights:

use the first 1 digit of your weight (eg: 84 = 8, 75 = 7) 3 digit weight: use the first 2 digits of your weight (eg: 112 = 11, 137 = 13)

4. Height:

Under 160cm: 1
Over 160cm: 2

5. Activity at work:

Sitting most of the time: 0
Sometimes sitting, mostly standing: 2
Sometimes standing, mostly walking: 4
Physically hard work most of the time: 6

FEMALES: If your total is less than 18, round up to 18 If your total is more than 33 round down to 33 (40 for breasfeeding mums)

MALES: If your total is less than 20, round up to 20 If your total is more than 40 round down to 40

Outrageous Chocolate Chip Cookies

2008-02-14T20:27:00.000-08:00

(Tastespotting recipe)

Ingredients – serves 24 – 2 points per cookie

1 cup plain flour
1/2 cup white sugar
1/3 cup brown sugar
1 tsp. baking soda
1/4 tsp. salt
1/2 cup (125g) peanut butter
1/2 cup (125g) flora Ultra Light Margarine
1/2 tsp. vanilla
1 egg
1/2 cup rolled oats
50g Nestle Milk Choc Bits
50g Nestle White Choc Bits

Method

Preheat oven to 180C.

In a medium bowl, cream together butter and sugars until smooth. Stir in the peanut butter, vanilla and egg until well blended. Combine the flour, baking soda and salt. Stir until the batter is just moistened.

Mix in oats and chocolate chips into batter until evenly distributed. Drop by tablespoons onto lightly greased cookie sheets.4. Bake for about 10 to 12 minutes, until edges begin to brown. Cool on cookie sheet for about 5 minutes before transferring to wire racks to cool completely

Red Kidney Bean Burgers

2008-02-14T20:12:00.000-08:00

Ingredients - serves 6 - 3.5 points per pattie

Spray oil
1 onion, finely chopped
400g can Edgell Red Kidney Beans No Added Salt, drained
125g can Edgell Capsicum, drained
400g lean beef mince
1 cup fresh breadcrumbs
2 tablespoons tomato paste
2 teaspoons chopped fresh rosemary
6 multi-grain bread rolls for serving
225g can Edgell Beetroot Slices, drained
Lettuce leaves, tomato chutney or mustard relish for serving

Method

Spray a small saucepan with oil, add onion and cook for 1-2 minutes or until tender.

Place drained Edgell Red Kidney Beans and Capsicum in a food processor and process until coarsely chopped, spoon into a large mixing bowl and add onion, beef mince, breadcrumbs, tomato paste and rosemary. Season with pepper and mix until combined.

Shape mixture into 6 patties and cook in a non stick frying pan which has been lightly sprayed with oil and cook for 4 minutes on each side.

Serve burgers in bread rolls with beetroot, lettuce and condiments.

Tip:

Make sure you add the extral points for the bread roll and toppings!

Indian Rice Salad

2008-02-14T20:05:00.001-08:00

(Edgell Recipe)

Ingredients - serves 4 - 4 points per serve

1 cup basmati rice
1 teaspoon curry powder
400g can Edgell Four Bean Mix – No Added Salt, drained
¼ red capsicum, finely diced
3 spring onions, chopped
¼ cup baby mint leaves
1/3 cup low fat natural yoghurt
1 tablespoon chopped fresh mint
1 tablespoon chopped fresh coriander

Method

Cook rice by absorption method following packet directions adding curry powder to the water. Fork through rice to fluff up and allow to cool.

Combine rice, drained Edgell Four Bean Mix, capsicum and spring onion. Chill until ready to serve.

Combine yoghurt and herbs and spoon onto rice salad for serving.

Tofu Chocolate Chip Cookies

2008-02-14T20:05:00.000-08:00

(Tastespotting)

Ingredients – serves 28 – 2 points each

500g soft tofu (1/2 a square), roughly chopped
1/3 cup cream cheese
1/3 cup light smooth peanut butter
3/4 cup white sugar
3/4 cup brown sugar
4 large egg whites
2 teaspoons vanilla extract
2 1/2 cups white plain flour
1/4 cup polenta or cornmeal
1 teaspoon baking soda
100g Nestle Milk Chocolate Bits

Method

Adjust the oven racks to the upper- and lower-middle positions and heat the oven to 190C. Line 2 large baking sheets with parchment paper or spray them with nonstick cooking spray.

Whisk the flour, polenta and baking soda in a medium bowl; set aside.

With an electric mixer, mix the tofu until smooth, about 1-2 minutes. Add cream cheese and peanut butter and beat until thoroughly blended. Add the sugars; mix until combined, about 2-3 minutes. Beat in the egg whites and vanilla until combined. Add the dry ingredients and beat at a low speed just until combined. Stir in chocolate chips to taste. Chill the dough in the refrigerator for 15 minutes.

Roll the dough and divide into 28 cookies. Place on baking paper.

Bake the cookies until light golden brown 13 to 16 minutes, rotating the baking sheets from to back and top to bottom halfway through the baking time. Cool the cookies on the sheets. Remove the cooled cookies from the baking sheets with a wide metal spatula.

Italian Style Shepards Pie

2008-02-14T19:57:00.000-08:00

(Edgell Recipe)

Ingredients (serves 4) – 5.5 points per serve

500g potato, diced
1 teaspoon olive oil
2 cloves garlic, crushed
300g lean beef mince
400g can diced tomatoes
420g Edgell Red Kidney Beans, drained
2 tablespoons tomato paste
1 teaspoon low salt beef stock powder
1 tablespoon chopped fresh basil
2 tablespoons grated parmesan cheese

Method

Cook potatoes in a pot of boiling water for 10 minutes or until tender.

Heat oil in a saucepan, add garlic and beef mince and cook for 2-3 minutes or until browned.

Stir in tomatoes, drained Edgell Red Kidney Beans, tomato paste and stock powder. Bring to the boil, reduce heat and simmer uncovered for 5 minutes.

Drain and mash potatoes. Spoon bean mixture into 4 x 1 cup ramekins, scatter with basil, top with mashed potato and sprinkle with cheese.

Place under a hot grill until golden brown.

Tips:

Pies can be made up in advance and cooked in a preheated oven at
190ºC for 25- 30 minutes.

Chicken Vegetable Pies

2008-02-14T19:55:00.000-08:00

Chicken vegetable Pies

Ingredients (serves 2) – 4.5 points per serve

250g pumpkin diced
1/2 leek, thinly sliced
Capsicum diced (small amount)
Zucchini diced (small amount)
1/2 clove garlic, crushed
1/2 cup salt reduced chicken stock
1 tablespoons white wine
1 tablespoons chopped fresh parsley
200g skinless cooked and diced chicken breast
150g can kidney beans, undrained
4 sheets filo pastry

Method

Place pumpkin, capsicum, zucchini, leek, garlic and ¼ cup chicken stock in a
saucepan, cover and cook for 5 minutes.

Add remaining stock, white wine, pepper and parsley and simmer until tender.

Stir in chicken and undrained kidney beans .

Fold 2 sheets filo pastry in half, spray with oil and place oil side down into a ramekin easing in gently. Repeat with remaining pastry to make a total of 2 pies.

Divide filling between the pies and fold over edges and spray with oil.

Bake in a preheated oven at 200ºC for 25 minutes or until golden. Serve with roasted Vegetables.

Red Kidney Bean Loaf

2008-02-14T19:53:00.000-08:00

(Edgell Recipe)

Ingredients (serves 4) – 5.5 points per serve

1 tablespoon olive oil
1 onion, finely diced
1 carrot, grated
1 stick celery, finely chopped
½ red capsicum, finely chopped
750g can Edgell Red Kidney Beans, drained
1 ½ cups fresh breadcrumbs
2 tablespoons Tomato Paste
2 teaspoons Worcestershire sauce
1 teaspoon finely chopped fresh rosemary
1 tablespoon finely chopped fresh parsley
1 egg, beaten

Method

Heat olive oil in a medium saucepan, add onion, carrot, celery and capsicum. Cook for 5 minutes or until tender.

Place drained Edgell Red Kidney Beans in a food processor and process until chopped, spoon into a large mixing bowl.

Add cooked vegetables, breadcrumbs, Leggo’s Tomato Paste, Worcestershire sauce, herbs and egg. Season with salt and pepper and mix to combine.

Press mixture into a greased baking paper lined 9cm x 20cm loaf pan.

Bake in a preheated oven at 200ºC for 35 minutes, cool in pan for 5 minutes before turning out and slicing. Serve with steamed vegetables.

Peanut butter and Jelly bars

2008-02-14T19:44:00.000-08:00

Taste these only if you have the spare points...........addictive!

Ingredients - serves 24 - 5.5 points per serve

500g Flora Ultra Light Margarine
1 1/2 cups sugar
1 tsp. pure vanilla extract
2 extra-large eggs, at room temperature
2 cups Kraft Light creamy peanut butter
3 cups plain flour
1 tsp. baking powder
1 1/2 tsp. kosher salt
510g Weight Watchers Strawberry jam

Method

Preheat the oven to 170C. Grease and flour a 9 X 13-inch cake pan.

In a large bowl, cream the butter and sugar on medium speed about 2 minutes. With the mixer on low speed, add the vanilla, eggs, and peanut butter and mix until all ingredients are combined.

In a small bowl, sift together the flour, baking powder, and salt. With the mixer on low speed, slowly add the flour mixture to the peanut butter mixture. Mix just until combined.

Spread 2/3 of the dough into the prepared cake pan and spread over the bottom with a knife (or smoosh down with your fingers). Spread the jam evenly over the dough. Drop small globs of the remaining dough evenly over the jam. Don't worry if all the jam isn't covered; it will spread in the oven. Bake for 45 minutes, until golden brown. Cool and cut into squares.

Marinara Lasagne

2008-02-14T19:42:00.000-08:00

Ingredients (serves 4) – 4 points per serve

Cooking spray
3 cloves garlic, crushed
500g seafood marinara
1/4 cup (60ml) white wine
2 tbs snipped fresh dill
Salt & freshly ground black pepper
1 bunch English spinach, trimmed and roughly chopped
3 sheets fresh lasagne, each sheet cut into 4 rectangles
2 tbs low-fat mayonnaise
Grated rind 1 lemon
Extra snipped dill, to serve

Method

Heat cooking spray in a frypan over a medium-high heat. Add garlic, cook for 1 minute. Add seafood, toss over high heat for 3-4 mins until just cooked. Stir in wine and dill, cook for 1 min. Remove from heat, and season.

Bring large pans of water to the boil. Blanch spinach for 1 min, remove and refresh in cold water. Cook pasta in batches over a high heat for 2-3 mins or until al dente, drain and lay on a baking tray.

Mix mayonnaise and lemon rind. To serve, lay a sheet of pasta on each serving plate. Layer the marinara, spinach and remaining pasta. Finish with a dollop of mayonnaise, extra dill and freshly ground pepper.

Cheese and Spinach Pies

2008-02-14T19:37:00.000-08:00

Ingredients (serves 6) – 3.5 points per serve

2 bunches (about 600g each) English spinach, leaves picked, washed, dried
125ml (1/2 cup) water
1 large brown onion, halved, finely chopped
200g reduced-fat ricotta
60g reduced-fat feta, crumbled
3 eggs
2 egg whites
1/2 cup loosely packed coarsely chopped fresh continental parsley
1/2 tsp ground nutmeg
Salt & freshly ground black pepper
6 sheets filo pastry
2 tsp olive oil
2 tsp reduced-fat dairy spread (Weight Watchers), melted

Method

Preheat oven to 190°C. Place the spinach and 2 tbs of the water in a large
saucepan. Cover with a tight-fitting lid and place over medium heat. Cook, stirring
occasionally, for 5-7 minutes or until spinach wilts. Drain and set aside for 20
minutes to cool. Use your hands to squeeze out as much excess liquid as
possible. Coarsely chop spinach and place in a large bowl.

Meanwhile, place the remaining water and onion in a saucepan and bring to the boil over medium-high heat. Reduce heat to low and simmer, covered, stirring occasionally, for 10 minutes or until onion softens. Remove from heat. Drain.

Add the onion, ricotta and feta to the spinach and stir to combine. Whisk together eggs and egg whites in a jug. Add to the spinach mixture along with the parsley and nutmeg. Stir until well combined. Season with salt and pepper.

Place filo sheets on a clean work surface. Cover with a dry tea towel, then a damp tea towel (this will prevent it drying out). Combine the oil and melted spread in a bowl. Lightly brush twothirds of 1 filo sheet with oil mixture. Fold crossways into thirds. Cut in half crossways. Line a 3cm-deep, round 11cm (top measurement) pie tin with half the pastry. Spoon one-sixth of the spinach mixture into the pie case and top with the remaining pastry to enclose filling. Press corners together to seal. Brush lightly with oil mixture. Repeat, in 6 more batches, with the remaining pastry, oil mixture and spinach mixture.

Place pies on a baking tray and use a small sharp knife to cut 2 small slits in the top of each pie. Bake in preheated oven for 23-25 minutes or until golden brown and puffed. Carefully transfer pies to serving plates and serve immediately.

Prawn and Pumpkin Paella

2008-02-14T19:32:00.001-08:00

Ingredients (serves 6) – 6.5 points per serve

cooking spray
24 green king prawns, peeled
1 onion, chopped
2 garlic cloves, crushed
450g arborio rice
400g can diced tomatoes
2 tsp smoked paprika
1/2 tsp saffron strands
4 cups (1 litre) chicken stock
700g kent pumpkin, peeled, seeded, cut into 2cm pieces
Salt & freshly ground pepper
100g frozen peas
Roughly chopped continental parsley

Method

Heat cooking spray in a large deep frying pan over a medium-high heat. Add the prawns, cook for 2 minutes or until cooked through. Remove, set aside and cover with foil.

Add the onion and garlic. Cook, stirring, for 3 minutes or until soft. Stir in the rice, tomatoes, paprika, saffron, stock and pumpkin. Season with salt. Bring to a simmer. Reduce heat to medium-low. Simmer for 25 minutes, without stirring.

Stir in 1 cup (250ml) water. Continue to simmer for 10 minutes or until the rice and pumpkin are tender, stirring occasionally to prevent rice sticking to the pan. Stir the peas and prawns through in the last 5 minutes of cooking. Season to taste. Sprinkle with parsley.

Potato and Spinach Frittata

2008-02-14T19:32:00.000-08:00

Ingredients (serves 4) – 3 points per serve

400g coliban (washed) potatoes, peeled, cut into 3cm pieces
1 tbs olive oil
80g baby spinach leaves
4 eggs
2 egg whites
1 garlic clove, crushed
Salt & freshly ground black pepper

Method

Cook the potato in a large saucepan of salted boiling water for 7-8 minutes or until tender. Drain well.

Heat oil in a 20cm-diameter (base measurement) non-stick frying pan over medium-high heat. Add the potato and cook, stirring occasionally, for 5-6 minutes or until golden. Reduce heat to medium. Add the baby spinach leaves and cook, stirring occasionally, for 2 minutes or until spinach wilts.

Preheat grill on high. Whisk together the eggs, egg whites and garlic in a medium jug. Season with salt and pepper.

Pour the egg mixture into the pan. Cook for 4-5 minutes or until frittata is set around the edge but still runny in the centre. Cook under preheated grill for 3-4 minutes or until golden brown and just set. Cut into wedges to serve.

Mushroom and Bacon Risotto

2008-02-14T19:23:00.000-08:00

Ingredients (serves 6) – 4 points per serve

1L chicken stock made using stock cubes
1 tbsp reduced fat dairy spread
1 brown onion chopped
2 cloves garlic, crushed
125g packet Weight Watchers bacon finely chopped
1 1/2 cups Arborio rice (325g)
1/2 cup white wine (125ml)
400g button mushrooms quartered
Any other point free vegetables to bulk it up!
1/2 cup finely grated parmesan (25g)
baby spinach leaves to serve

Method

Place stock in a medium saucepan and simmer. Meanwhile melt spread in large
pan over medium heat, add onion, garlic and bacon, cook stirring for 5 minutes.

Stir in rice and cook stirring until combined. Add wine and stir for 3 minutes.

Gradually add hot stock a ladle at a time stirring continuously until all liquid is
absorbed (approx 20 minutes all up).

Stir in vegetables, cook stirring for 4 minutes.

Remove from heat and stir in parmesan, season with salt & pepper, spoon into
bowls and serve with spinach and extra parmesan if required.

Nutella Cheesecake

2008-02-14T18:16:00.000-08:00

(Tastespotting recipe)

Ingredients - serves 12 - 6 points per serve

3 x 220g tubs extra light cream cheese, at room temperature
1/2 cup weight watchers sour cream, at room temperature
1 cup sugar
3 large eggs, separated
1 tsp vanilla extract
1/2 cup nutella

Chocolate-Hazelnut Crumb Crust

1 1/4 cups ground vanilla wafer cookies (about ½ packet)
1/4 cup ground hazelnuts
1 tbsp cocoa powder
4 tbsp Flora Ultra Light Margarine, melted

Method

Preheat oven to 180C. Butter a 9-inch springform pan.

To make crust:

Whisk together cookie crumbs, ground hazelnuts, and cocoa powder in a bowl. Pour in melted butter, and stir to combine, creating a texture like wet sand. Press into bottom of pan, and up the sides about 1/2 inch. Bake for 10 minutes, then remove to cooling rack. Do not turn off oven.

While crust is cooling, make the cheesecake batter:

In the bowl of a standing mixer, beat cream cheese, sour cream, and sugar until well-combined, about 2 minutes. Add egg yolks one at a time, mixing well between each. Beat in vanilla. In a separate bowl, using a handheld mixer, beat egg whites until they hold medium-soft peaks, then fold into cheese mixture.

Reserve one cup of the cheesecake batter in a bowl; pour the rest into the cooled crust. Mix the Nutella into the reserved batter, then drop spoonfuls of the mixture onto the surface of the batter in the filled pan.

Holding a knife upright, insert it about 1/2 inch into the surface of the batter, then draw the knife back and forth across the pan, creating a marbled appearance on the cake’s surface.

Create a water-bath in which to cook the cheesecake: bring a kettle of water to a boil. Wrap the springform pan in foil (to prevent water from the water-bath seeping in); place the springform pan in a roasting pan, and pour the boiling water into the roasting pan, surrounding the cake.

Carefully place in oven and bake for 60 to 75 minutes, or until edges begin to pull away from pan, but center is still jiggly. Remove from water-bath and cool completely on a rack. Chill in refrigerator at least 4 hours, but ideally overnight.

Brown Sugar Apple Cheesecake

2008-02-14T17:24:00.000-08:00

(Tastespotting recipe)

Ingredients – serves 12 – 6.5 points per serve

For the Crust

30 weight watchers ginger crunch biscuits
2 tbsp light brown sugar
1/2 tsp ground cinnamon (optional)
4 tbsp Flora Ultra Light Margarine , melted

For the Apples

4 tbsp Flora Ultra Light Margarine
3 large Golden Delicious peeled, cored and cut into eighths
2 tbsp (packed) light brown sugar

For the Filling

3 x 220g tubs extra light cream cheese, at room temperature
3/4 cup (packed) light brown sugar
6 tbsp sugar
3 tbsp apple sauce
2 tsp pure vanilla extract
2 tsp ground cinnamon
3 large eggs
3/4 cup weight watchers sour cream
1/3 cup bulla extra light cream
Caramel sauce for drizzling (will have to add points on)

Method

To Make the Crust:

Butter the bottom and sides of a 10-inch springform pan.

Put the ginger biscuits in a food processor and whirl until you have crumbs; you should have a scant 2 cups. Pulse in the sugar and cinnamon, then pour over the melted butter and pulse until the crumbs are moistened.

Turn the crumbs into the springform pan and, using your fingertips, firmly press them evenly over the bottom and up the sides of the pan as far as they’ll go. Put the pan in the freezer while you preheat the oven. (The crust can be covered and frozen for up to 2 months.)

Center a rack in the oven and preheat the oven to 180C.

Remove the pan from the freezer and wrap the bottom tightly in aluminum foil, going up the sides. Place the pan on a baking sheet and bake for 10 minutes, or until the crust is set and lightly browned. Transfer to a rack to cool while you make the apples and the filling. Leave the oven at 180 degrees.

To Make the Apples:

Melt 2 tablespoons of the butter in a large nonstick skillet over medium-high heat. When the foam subsides, toss in half of the apple slices and cook, turning once, until they are golden brown, about 3 minutes.

Sprinkle the apples with 1 tablespoon of the sugar and cook them, turning, just until coated, another minute or so. Scrape the apples onto a plate, wipe out the skillet and repeat with the remaining apples. Let the apples cool while you make the filling.

Getting Ready to Bake: Have a roasting pan large enough to hold the springform pan at hand. Put a kettle of water on to boil.

To Make the Filling:

Working with a stand mixer, preferably fitted with a paddle attachment, or with a hand mixer in a large bowl, beat the cream cheese on medium speed, scraping down the bowl often, for about 4 minutes, or until it is velvety smooth. Add the sugars and beat for another 2 minutes.

Beat in the cider, vanilla, and cinnamon. Reduce the speed to low and beat in the eggs one by one, beating for 1 minute after each egg goes in. Finally, beat in the sour cream and heavy cream, beating just until the batter is smooth.

Pour about one third of the batter into the baked crust. Drain the apples by lifting them off the plate with a slotted spoon or spatula, and spoon them into the pan. Cover with the remaining batter and, if needed, jiggle the pan to even the top. Place the springform pan in the roasting pan and pour in enough boiling water to come halfway up the sides of the springform pan.

Bake the cheesecake for 1 hour and 30 to 45 minutes, covering the cake loosely with a foil tent at the 45-minute mark. The cake will rise evenly and crack around the edges, and it should be fully set except, possibly, in the very center–if the center shimmies, that’s just fine. Gently transfer the cake, still in the pan, to a cooling rack and let it cool to room temperature, then refrigerate it for at least 6 hours; overnight would be better.

Run a blunt knife around the edges of the pan to loosen the crust, open the pan’s latch and release and remove the sides.

Light and Dark Brownies

2008-02-14T16:01:00.000-08:00

(Tastespotting recipe)

Ingredients – serves 20 – 3 points per serve

dark mixture

125g Flora Ultra Light Margarine
60g Nestle dark chocolate melts
1 cup castor sugar
2 eggs
1 tsp vanilla extract
pinch of salt
2/3 cup sr flour
100g dark chocolate bits (or chopped chocolate)

light mixture

250g softened cream cheese
1/3 cup castor sugar
1 egg yolk
1/2 tsp vanilla extract

Method

Preheat oven to 180C. Spray and line a square cake tin.

Assemble dark mixture by heating butter and chocolate in a heavy saucepan over low heat until just melted. Remove from heat and whisk in sugar, eggs, vanilla and salt. Add flour and choc bits and pour into cake tin.

Assemble light mixture by whisking together all ingredients in a small bowl until smooth and dollop over brownie mixture and swirl with a knife.

Bake for 40 minutes until centre is just set. cool completely before removing from tin.

Ham and Zucchini Risotto

2008-02-14T15:18:00.000-08:00

Ingredients - serves 6 - 5.5 points per serve

cooking spray
1 leek (white part only), sliced
1 teaspoons garlic, minced
2 celery sticks, sliced
200 grams Weight Watchers ham, chopped
400g arborio rice
4 cups water
4 teaspoons chicken stock powder
375ml nestle carnation light evaporated milk
3 small zucchini, sliced
200g frozen peas
2 tablespoons fresh parsley, chopped
1/3 cup parmesan cheese, grated
freshly ground black pepper

Method

Spray a non-stick saucepan with oil and cook leek, garlic, celery and ham over medium heat for 3-5 minutes or until leek is soft.

Add rice and cook, stirring, for 1 minute or until rice is coated.Add stock powder, water and milk and bring to the boil. Simmer, stirring occasionally, for 20 minutes or until the rice is soft.

Add zucchini and peas and cook for a further 5 minutes. Remove from heat and stir through parsley, cheese and pepper. Serve.

Creamy Pasta with Roast Vegetables

2008-02-14T14:17:00.000-08:00

Ingredients - serves 4 - 8 points per serve

125 grams Weight Watchers bacon, chopped
2 garlic cloves, crushed
1 red onion, cut into thin wedges
700 grams butternut pumpkin, cut into 1.5cm cubes
1 red capsicum, cut into 2cm cubes
1 yellow capsicum, cut into 2cm cubes
250 grams cherry tomatoes, halved
cooking spray
400 grams fettucine
3 teaspoons cornflour
1 cup carnation light evaporated milk
1/2 cup salt-reduced chicken stock
1/4 cup flat-leaf parsley, chopped

Method

Preheat oven to 220ºC. Line a large roasting pan with baking paper. Place bacon, garlic, onion, pumpkin, capsicum and tomatoes into roasting pan. Spray with oil. Toss gently to coat. Roast for 30 minutes or until vegetables are tender.

Cook pasta in a large saucepan of boiling salted water, following packet directions, until just tender. Blend cornflour and 1 tablespoon of milk to a smooth paste. Add remaining milk, stock, and salt and pepper. Drain pasta. Set aside.

Return saucepan to stove top over medium heat. Add milk mixture. Cook, stirring, for 2 minutes or until sauce just comes to the boil. Reduce heat to low. Add pasta, bacon, vegetables and parsley. Toss until well combined and heated through. Season with pepper. Serve

Go Sushi Points Guide

2008-02-13T20:44:00.000-08:00

Here are the points for all sushi rolls at Go Sushi..

Avocado sushi - 3 points

California roll - 2.5 points

Chicken and Avocado - 3 points

Chicken Caesar - 3 points

Chilli Calamari - 2.5 points

Chilli Chicken - 2.5 points

Egg - 3 points

Rainbow - 3 points

Salmon - 3 points

Salmon Delight - 3.5 points

Satay Chicken - 2.5 points

Tempura Prawn - 3 points

Teriyaki Beef - 2.5 points

Teriyaki Chicken - 2.5 points

Tuna Deluxe - 2.5 points

Tuna Roll - 2.5 points

Vege Roll - 2 points

Honey Soy chicken salad (100g) - 2 points

Meatloaf Cups

2008-02-13T19:46:00.000-08:00

Ingredients (serves 4) – 4 points per serve

6 slices multigrain bread
Cooking spray
1/2 brown onion, grated
100g Weight Watchers bacon, finely chopped
250g extra lean beef mince
1 egg, lightly beaten
1/4 cup flat-leaf parsley leaves, chopped
2 tablespoons barbecue sauce
2 cherry tomatoes, halved

Method
Preheat oven to 180°C. Grease four 3/4-cup capacity (180ml) texas muffin pan holes. Using a rolling pin, roll 4 slices of bread flat. Use bread slices to line base and side of greased muffin holes (sides will not be completely covered). Bake for 5 to 10 minutes or until firm to touch.

Place remaining bread in food processor. Process to fine crumbs. Heat cooking spray in a small frying pan over medium heat. Add onion and bacon. Cook, stirring occasionally, for 4 to 5 minutes or until onion is soft. Set aside to cool slightly.

Combine mince, egg, parsley, relish, breadcrumbs and onion mixture in a large bowl. Season with salt and pepper. Using 1/3 cup of mixture per meatloaf, spoon mixture into bread cases. Press 1 tomato half, cut side up, into each mince top. Bake for 20 to 25 minutes or until cooked through. Allow to cool in pan.

Tips:

To freeze: Place meatloaf cups in an airtight container. Freeze for up to 2 months. Remove from freezer the night before and refrigerate. Wrap meatloaf cups in plastic wrap and place in work bag or school bag in the morning.

Spicy Indian potato and spinach curry

2008-02-13T19:16:00.000-08:00

Ingredients (serve 4) – 3.5 points per serve

800g potatoes, peeled, cut into 4cm pieces
2 tsp olive oil
1 large red onion, halved, cut into thin wedges
2 garlic cloves, crushed
1 fresh long red chilli, deseeded, finely chopped
1 tsp garam masala
1 tsp ground cumin
2 x 400g cans chopped tomatoes
150g baby spinach leaves
1/3 cup (90g) low-fat natural yoghurt
2 tbsp fresh coriander, chopped

Method

Cook the potato in a steamer until tender.

Meanwhile, heat the oil in a large frying pan over medium heat. Add the onion
and cook, stirring occasionally for 5 minutes or until soft. Add the garlic, chilli,
garam masala and cumin and cook, stirring, for 1 minute or until aromatic.

Stir in the tomato and reduce heat to low. Simmer for 15 minutes or until the
sauce thickens. Stir in the potato. Simmer for a further 5 minutes or until the
potato is very tender.

Add the spinach and remove from heat. Stir for 1-2 minutes or until spinach just
wilts. Season with pepper. Divide among serving bowls. Top with the yoghurt
and coriander to serve.

Noodle Box Points Guide

2008-02-13T18:19:00.000-08:00

I thought Noodlebox would be a healthy alternative to eating out...

I was wrong....

Stir Fry

Hot Box (small size) - 9.5 points

Sweet Box (small size) - 9 points

Combo Box (small size) - 8 points

Mee Gee Seafood Box (small size) - 8.5 points

KT Box (small size) - 9.5 points

Sing-a-Box (small size) - 8.5 points

Pad Thai Box (small size) - 10 points

Black Belt Box (small size) - 9 points

Vegie Boxes

Gung Ho Soy Box (small size) - 7 points
Mee Gee (small size) - 8 points

Rice Boxes

Nasi Box (small size) - 11 points

Nasi Seafood Box (small size) - 11 points

Salad Boxes

Honey Soy & Ginger Tofu (small size) - 10 points

Satay Chicken (small size) - 11 points

Teriyaki Beef with Lime (small size) - 8 points

Soup Boxes

Lucksa (1 box) - 30.5 points

Lucksa seafood (1 box) - 12.5 points

Tom Yum (1 box) - 9.5 points

Red Rooster points guide

2008-02-13T18:05:00.000-08:00

Red Rooster Points Guide

Classic Roast - 10.5 points

Crispy Fillet Burger - 10 points

Real Bacon Burger - 11.5 points

Cheeseburger - 7 points

Strip Sub - 13.5 points

Rooster Roll - 10.5 points

Flayva - 14.5 points

Skinfree Grilled Chicken Wrap - 6.5 points

Skinfree Grilled BLT Chicken Baguette - 10 points

Skinfree Grilled Chicken Baguette - 6.5 points

Skinfree Grilled Chicken Salad - 1.5 points

Garden Salad (85g) - 0.5 points

Regular Chips - 6.5 points

Large Chips - 11 points

Nuggets (one) - 1 point

Chicken Strips (one) - 3 points

Garlic Bread (160g) - 2.5 points

Coleslaw (regular) - 2 points

Coleslaw (large) - 7.5 points

Roast Potatoes (three) - 3.5 points

Pineapple Fritter (one) - 2.5 points

Corn (one cob) - 2 points

Gravy (regular) - 1 point

Gravy (large) - 3 points

KFC Points

2008-02-13T17:52:00.000-08:00

KFC food options and their Point values

Some are incredibly scary....

Original Chicken (2 pieces) - 9 points

Popcorn Chicken (regular) - 9.5 points

Kentucky Nuggets (6 nuggets) - 5 points

Crispy Strips (3 pieces) - 7.5 points

Wicked Wings (3 pieces) - 8.5 points

Original burger - 7.5 points

Original BBQ Bacon & Cheese burger - 9.5 points

Original Double BBQ Bacon & Cheese burger - 13 points

Zinger burger - 9.5 points

Zinger BBQ Bacon & Cheese burger - 12.5 points

Zinger Double BBQ Bacon & Cheese burger - 16.5 points

Twister regular - 11 points

Twister sweet chilli - 10.5 points

Chips (regular) - 6 points

Potato & Gravy (regular) - 1.5 points

Gravy (regular) - 0.5 points

Coleslaw (regular) - 2 points

McDonalds Points

2008-02-13T17:02:00.000-08:00

McDonalds Foods and Point values

Make the right choice...

Breakfast

Bacon and Egg McMuffin - 5.5 points

Sausage McMuffin - 6 points

Sausage and Egg McMuffin - 7 points

English Muffin and Jam - 3 points

Hash Brown - 2 points

Hotcakes with Syrup and Butter - 11.5 points

Hotcakes plain - 6 points

Raisen Toast with butter - 5 points

Burgers/Salads

Hamburger - 4 points

Cheeseburger - 5.5 points

Quarter Pounder - 11 points

McOz - 10 points

Big Mac - 9 points

Lean Beef Burger - 4.5 points

Filet-o-Fish - 5 points

Classic Crispy Fillet burger - 7 points

Crispy Chicken Fillet deluxe - 8.5 points

Crispy Chicken Fillet deluxe with bacon - 9.5 points

McChicken - 6.5 points

Chicken Nuggets (6 pack) - 4.5 points

Mini Snack Wrap - 4 points

McDippers - 3.5 points

French fries small - 4 points

French fries medium - 5.5 points

French fries large - 7 points

Bacon and Egg Deli Choice - 9.5 points

Bacon and Egg Deli Choice (multigrain) - 9.5 points

Chicken Caesar Deli Choice - 9.5 points

Chicken Caesar Deli Choice (multigrain) - 9 points

Chicken Tandoori Deli Choice - 6 points

Chicken Tandoori Deli Choice (multigrain) - 6 points

Thai Chicken Deli Choice - 6 points

Thai Chicken Deli Choice (multigrain) - 6 points

Turkey and Cranberry Deli Choice - 6 points

Turkey and Cranberry Deli Choice (multigrain) - 6 points

Garden Salad - 0.5 points

Crispy Cut Salad - 3.5 points

Herb Fusion Salad - 1.5 points

Pasta Zoo - 3.5 points

Fruit Bag (apple slices) - 0.5 points

Desserts

Berrynice Yoghurt Crunch - 4 points

Real Fruit Smoothie - 4.5 pointss

Muffin Lite Orange & Poppyseed - 5 points

Muffin Lite Apple & Blueberry - 4 points

Apple Pie - 4 points

McDonaldland Cookies - 5 points

McFlurry M&M - 9.5 points

McFlurry Oreo - 7.5 points

Sundae Caramel - 6 points

Sundae Chocolate - 6.5 points

Sundae Strawberry - 5 points

Sundae Plain - 4 points

Sundae Cone - 2.5 points

Drinks

Chocolate shake (small) - 4 points

Chocolate shake (medium) - 5.5 points

Chocolate shake (large) - 7.5 points

Strawberry shake (small) - 4 points

Strawberry shake (medium) - 5 points

Strawberry shake (large) - 7 points

Vanilla shake (small) - 3.5 points

Vanilla shake (medium) - 5 points

Vanilla shake (large) - 7 points

Mediterranean Meatloaf

2008-02-13T16:47:00.000-08:00

Ingredients - serves 4 - 5.5 points per serve

1/2 cup brown rice

1 small red onion, grated

350g extra lean beef mince

1 carrot, peeled, grated

60g low-fat feta cheese, crumbled

2 tablespoons tomato sauce

1 tablespoon worcestershire sauce

1 egg, lightly beaten

2 tablespoons basil leaves, shredded

1 zucchini, thinly sliced

375g cherry tomatoes

1 garlic clove, crushed

cooking spray

Method

Cook rice following absorption method on packet. Set aside to cool.

Preheat oven to 200°C. Grease base and sides of a 7cm-deep, 10cm x 18cm (base) loaf pan. Line with baking paper, allowing a 2cm overhang at both long ends.

Combine rice, onion, mince, carrot, feta, sauces, egg and basil in a bowl. Mix well. Press into prepared pan.

Place zucchini, tomatoes and garlic in a bowl. Spray with oil. Toss to combine. Spoon over meatloaf. Bake for 60 to 80 minutes or until meatloaf is firm. Stand for 10 minutes. Slice and serve.

Tuna and Macaroni Bake

2008-02-13T16:25:00.000-08:00

Ingredients (serves 4) - 6.5 points per serve

145g (1 cup) macaroni pasta

1 tablespoon butter

1 brown onion, finely chopped

2 tablespoons plain flour

2 cups skim milk

1 tablespoon wholegrain mustard

1/2 cup grated Weight Watchers tasty cheese

185g can tuna in spring water, drained

2 tablespoons flat-leaf parsley leaves, chopped

1/2 cup wholegrain breadcrumbs (see note)

steamed vegetables, to serve

Method

Preheat oven to 180°C. Grease a 6-cup capacity ovenproof dish. Cook pasta following packet directions. Drain.

Meanwhile, melt butter in a large saucepan over medium-high heat. Add onion. Cook, stirring, for 1 to 2 minutes. Add flour. Cook, stirring, for 1 minute. Remove from heat. Gradually add milk, stirring until smooth. Return to heat. Cook, stirring, for 5 minutes or until mixture comes to the boil.

Remove from heat and stir in mustard, cheese, tuna, parsley and pasta. Season with salt and pepper. Spoon mixture into prepared dish. Sprinkle with breadcrumbs. Bake for 20 to 25 minutes or until top is golden. Serve with steamed vegetables.

Tips:

To make 1/2 cup breadcrumbs, process 2 slices of day-old bread.

Potato Gnocchi Bake

2008-02-13T15:59:00.001-08:00

Ingredients - serves 4 - 5 points per serve

500g fresh potato gnocchi (see tips)

800g can diced Roma tomatoes

100g 97% fat-free shaved leg ham, roughly chopped

1 green capsicum, deseeded, diced

1/3 cup basil leaves

1 onion, finely chopped

1 cup chopped mushrooms

1/2 cup grated light mozzarella cheese

2 tablespoons small basil leaves, to garnish

Method

Preheat oven to 180°C. Lightly grease a 5cm deep, 16cm x 23cm ceramic baking dish. Fry off onion and mushrooms until tender. Combine uncooked gnocchi, onion mixture, tomatoes, ham and capsicum in a large bowl.

Roll up basil and shred with a sharp knife. Stir into gnocchi mixture.

Spoon mixture into prepared baking dish. Sprinkle with cheese. Bake for 25 to 30 minutes or until gnocchi is cooked through. Sprinkle with basil leaves. Serve.

Tips:

Fresh gnocchi can be found with the fresh pastas in the fridge section of your supermarket.

You can add any other point free vegetables you wish to make it more of a filling meal.

Disclaimer

2008-02-13T15:43:00.000-08:00

This blog is in no way affiliated or associated professionally with Weight Watchers Australia or International. I take no credit for the Recipes that are shown on this site. This website was created to simply give all Weight Watchers members access to low fat recipes and to give anyone interested in losing weight the chance to do so with great meals. All recipes and photography remain the property of Weight Watchers Australia or Taste.com unless otherwise stated. All opinions expressed on this site are that of the blog creator. They do not reflect the views of others associated with the "Blogger" or "Google" websites.

Bean and Pumpkin Stew

2008-02-13T14:40:00.000-08:00

Ingredients (serves 4) - 3.5 points per serve

250g butternut pumpkin, deseeded, peeled, cut into 2cm pieces
olive oil cooking spray
1 red onion, halved, thinly sliced
1 garlic clove, crushed
1 teaspoon Middle Eastern spice blend
2 tablespoons tomato paste
400g can diced tomatoes
1 zucchini, diced
1 red capsicum, cut into 2cm pieces
150g button mushrooms, thickly sliced
400g can cannellini beans, rinsed, drained
1/2 cup basil leaves, shredded
1/2 cup grated low-fat cheddar cheese
8 slices French bread stick, toasted

Method

Wash pumpkin and place, with water clinging, on a microwave-safe plate. Cover and microwave for 3 minutes or until almost tender. Drain.

Meanwhile, spray a saucepan with oil. Heat over medium heat until hot. Add onion. Cook, stirring often, for 3 minutes or until soft. Add garlic and spice blend. Cook, stirring, for 2 minutes or until aromatic.

Add tomato paste, tomatoes, zucchini, capsicum and mushrooms. Bring to the boil. Reduce heat to medium-low. Simmer, uncovered, for 15 minutes or until thickened.

Add beans and pumpkin. Cook for a further 10 minutes or until pumpkin is tender. Stir in basil and season with salt and pepper.

Preheat grill on medium-high heat. Spoon bean mixture into four 2-cup capacity, heatproof bowls. Sprinkle with cheese. Grill for 2 to 3 minutes or until cheese melted. Serve with toasted bread.

Bean Burgers

2008-02-13T14:34:00.000-08:00

Ingredients (serves 8) - 2 points per pattie

750g can Edgell Four Bean Mix, drained
1 carrot, grated
½ cup finely chopped zucchini
1 cup finely chopped capsicum
¼ cup Birds Eye frozen peas
½ cup fresh breadcrumbs
1 egg, beaten
1 tablespoon barbecue sauce
2 tablespoons dry breadcrumbs
Cooking Spray

Method

Preheat oven to 200 degrees. Place drained Edgell Four Bean Mix into a food
processor and process until finely chopped, spoon into a large mixing bowl.

Cook carrot, celery, cabbage, peas, in a small saucepan of boiling water for 2
minutes to soften vegetables. Drain. Add vegetables to bean mix with
breadcrumbs, egg and barbecue sauce mixing well.

Divide mixture into 8 and shape into burgers, coating lightly in breadcrumbs.

Place onto a greased oven tray and bake in preheated oven for 20 minutes.

Baked Eggplant Rolls with Tomato Basil Sauce

2008-02-13T14:27:00.000-08:00

Ingredients (serves 4) – 2 points

1 3 second spray Always Fresh Olive Oil Extra Virgin Olive Oil Spray
2 whole eggplant, trimmed, sliced lengthwise into 4
1 tsp olive oil
3 clove garlic, sliced
800 g canned tomatoes, chopped
2 tbs fresh basil, torn
1/4 cup onion, finely chopped
1 whole zucchini, finely diced
150 g low-fat ricotta cheese
1/2 cup fresh parsley, chopped
2 tbs fresh basil, chopped
3 tbs grated parmesan cheese, chopped
1 whole whole egg, lightly beaten

Method

Preheat the oven to 230C. Spray a baking tray with oil and set aside.

Lay the eggplant in a single layer on the prepared baking tray and spray with oil.
Bake for 20 minutes, turning once or until golden brown. Remove from oven and
set aside. To make the filling, spray a large non-stick frying pan with oil and place
over medium-high heat. Add the onion and zucchini and cook for 5 minutes, or
until the onion starts to soften. Add 1 clove garlic and cook for a further minute.
Transfer to a small bowl and set aside to cool. Meanwhile combine the ricotta,
parsley, basil and 2 tablespoons parmesan in a seperate bowl. Stir to combine.
Add the cooled onion mixture to the ricotta mixture, then add the egg and season
well with salt and pepper.

To make the sauce, place the oil in a medium saucepan over medium-high heat.
Add remaining garlic and saute for 2 minutes, or until light brown. Add crushed
tomatoes and stir to combine then reduce the heat to low. Add the basil and
season well with salt and pepper. Cover and simmer for 10 minutes then remove
from the heat and set aside.

To make the eggplant rolls, reduce the oven temperature to 210C. Spoon 3
tablespoons of tomato sauce into the base of a 20cm square ceramic baking
dish. On a clean chopping board place a slice of eggplant. Spoon 2 tablespoons
of the ricotta filling at the narrow end and roll up. Place in the prepared baking
dish, seam side down. Repeat with the remaining eggplant slices.

Arrange rolls in a single layer in the dish. Spoon over the remaining 1/2 cup tomato sauce and sprinkle with remaining parmesan cheese. Bake for 20 minutes or until the sauce
is bubbling and the cheese has melted.

Tips:

These can be made a day ahead of time and stored in an airtight container
in the fridge. They are best reheated in a moderate oven for 15-20 minutes,
however if you are short on time, reheat them in the microwave.

Pasta Salad

2008-02-13T14:20:00.000-08:00

Ingredients - serves 4 - 6.5 points per serve

250g spiral pasta
150g frozen corn kernals
250g green beans, trimmed, cut into 3cm pieces
250g lean leg ham, cut into short strips
1 red capsicum, cut into thin strips
3 ripe tomatoes, chopped
1/4 cup flat-leaf parsley leaves, finely chopped
150g avocado, peeled, stone removed, chopped
200ml 99% fat-free Ceaser salad dressing

Method

Cook pasta in a large saucepan, following packet directions, until just tender. Drain. Transfer to a large bowl.
Bring a small saucepan of water to the boil. Add corn and beans. Cook for 1 minute or until beans are bright green. Drain. Rinse under cold running water to refresh. Drain. Pat dry with paper towel.
Add corn, beans, ham, capsicum, tomato and parsley to warm pasta. Toss until well combined.
Add avocado, dressing and salt and pepper. Toss gently to combine. Serve.

Tips:

For a creamy, low-fat dressing, whisk fat-free salad dressing with 1/4 cup low-fat yoghurt and pour over pasta salad.

Corn, Bacon and Potato Soup

2008-02-13T00:21:00.000-08:00

Ingredients (serves 4) – 3 points per serve

1 spray of cooking spray
600 g potato, peeled, cut into 4cm cubes
1 stick celery, trimmed, coarsely chopped
1 medium onion, finely chopped
100g frozen corn kernals
1 whole capsicum, (red), deseeded, chopped into 1cm cubes
Cauliflower (cut into florets) – steamed slightly
Broccoli (cut into florets) – steamed slightly
125 g Weight Watchers bacon, coarsely chopped
2 cup skim milk, (500ml)
1/2 tsp chilli sauce, (or to taste)

Method

Place potatoes in a medium saucepan of salted water. Place over medium-high heat and bring to the boil. Reduce heat and cook for 10 minutes or until tender when pierced with a fork. Drain and mash.

Use a sharp knife to cut down the length of the corn close to the core to remove the kernels. Repeat with remaining cobs.

Spray a large saucepan with oil. Place over medium heat. Add broccoli, cauliflower, onion, corn and capsicum. Cook, stirring over medium-high heat for 5 minutes or until tender.

Add bacon and milk to saucepan. Bring to the boil. Reduce heat and add mashed potato and chilli sauce. Stir well. Taste and season with salt and pepper. Cover and simmer for 10 minutes.

Creamy Mustard Noodles

2008-02-12T23:15:00.000-08:00

Ingredients - serves 4 - 4 points per serve

Wokka Singapore Noodles 2 x 220g packets
Carnation 185ml evaporated milk
3 teaspoons of Dijon Mustard
10g cornflour
1/2 tbsp honey
1 onion
1.5 cups chopped mushrooms
Point free vegetables of your choice

Method

Saute onion and mushrooms in frying pan until soft. Add vegetables and fry until tender.

Stir cornflour into evaporated milk until smooth. Add mustard and honey to fry pan and stir through. Add evaporated milk to the mixture and bring to the boil. Add noodles and toss through to heat.

After sauce has coated noodles and thickened its ready to serve!

Mediterranean Tart

2008-02-12T23:05:00.000-08:00

Ingredients - serves 4 - 4 points per serve

1 large eggplant sliced
1 medium zucchini, sliced lengthways
1 red capsicum, cut into 4
1 green capsicum, cut into 4
1 tbsp tomato paste
320g pumpkin sliced
6 tbsp cottage cheese
50g Weight Watchers tasty cheese
1 Turnip sliced thinly and steamed until tender
25g parmesan cheese
4 sheets mountain bread

Method

Preheat oven to 200 degrees. Sprinkle the eggplant with some salt and set aside for 30 minutes.

In an oven tray, put zucchini and capsicum with spray oil and rinse salt from eggplant and place onto tray also. Place thinly sliced pumpkin on separate tray. Make sure all vegetables are laying flat. Sprinkle with salt and pepper and bake for 20 minutes. Remove and cool.

In a flan dish, lay out the Mountain bread evenly, and rub the mountain bread with tomato paste. Next dollop the cottage cheese on top and spread as evenly as you can. Add a layer of eggplant, then a layer of zucchini. Then pumpkin. Combine the red and green capsicum on top. Top with circles of turnip. Finish with tasty cheese and parmesan cheese. Bake in the oven for 15 minutes or until the cheese is golden. Slice into four and serve.

Asian Oven Risotto

2008-02-12T21:56:00.000-08:00

Ingredients - serves 4 - 3.5 points per serve

3 tbsp soy sauce
1 tbsp sweet chilli sauce
1 tbsp barbeque sauce
10g Flora Ultra Light Butter
2 tbsp honey
½ teaspoon crushed garlic
200g arborio rice
1 red capsicum, chopped
1 zucchini, chopped
2 carrots, chopped
2 cups of chopped mushrooms
2 cups boiling water
1 stock cube

Method

Combine all ingredients into a large ovenproof casserole dish. Cover dish tightly with lid.

Bake in a hot oven, 200°C, for 35 minutes or until rice is tender and has absorbed most of the liquid.

Serve and Enjoy!

Tips:

Rice should be tender and the risotto should be slightly saucy.

You can also add onion for extra flavour however I would fry it first until tender and then add to the other ingredients in step 1.

Feel free to add any other point free vegetables you desire! such as chopped snow peas, beans etc!

Boost Juice Points Guide

2008-02-12T21:50:00.000-08:00

Low Fat Smoothies

Mango Magic (kids size) - 4 points
Mango Magic (medium size) - 5 points
Mango Magic (original size) - 7 points

Passion Mango (kids size) -3.5 points
Passion Mango (medium size) - 4.5 points
Passion Mango (original size) - 6.5 points

Raspberry Relief (kids size) - 3.5 points
Raspberry Relief (medium size) - 5 points
Raspberry Relief (original size) - 7 points

Raspberry Ripe (kids size) - 5 points
Raspberry Ripe (medium size) - 6 points
Raspberry Ripe (original size) - 9 points

Strawberry Squeeze (kids size) - 3.5 points
Strawberry Squeeze (medium size) - 4.5 points
Strawberry Squeeze (original size) - 6.5 points

Tropical Storm (kids size) - 4 points
Tropical Strom (medium size) - 5 points
Tropical Storm (original size) - 7 points

King William Chocolate (kids size) - 4 points
King William Chocolate (medium size) - 5 points
King William Chocolate (original size) - 7.5 points

Janines favourite (kids size) - 3.5 points
Janines favourite (medium size) - 5 points
Janines favourite (original size) - 7 points

Blueberry Blast (kids size) - 4 points
Blueberry Blast (medium size) - 5 points
Blueberry Blast (original size) - 7 points

Banana Buzz (kids size) - 4 points
Banana Buzz (medium size) - 5.5 points
Banana Buzz (original size) - 7.5 points

All Berry Bang (kids size) - 3.5 points
All Berry Bang (medium size) - 4 points
All Berry Bang (original size) - 6 points

Breakie Specials

Mango to Gogo (small) - 6 points
Mango to Gogo (regular) - 8.5 points

Original to Gogo (small) - 7 points
Original to Gogo (regular) - 10 points

Strawberry to Gogo (small) - 6 points
Strawberry to Gogo (regular) - 8.5 points

Fruit Crushes

Berry (kids) - 2.5 points
Berry (medium) - 3 points
Berry (original) - 4.5 points

Cranberry (kids) - 2 points
Cranberry (medium) - 3 points
Cranberry (original) - 4 points

Lemon (kids) - 2 points
Lemon (medium) - 2.5 points
Lemon (original) - 3.5 points

Mango Tango (kids) -2.5 points
Mango Tango (medium) - 3 points
Mango Tango (original) - 4.5 points

Tropical (kids) - 2.5 points
Tropical (medium) - 3 points
Tropical (original) - 4.5 points

Watermelon (kids) - 2 points
Watermelon (medium) - 2.5 points
Watermelon (original) - 3.5 points

Juices

Energiser (small) - 2.5 points
Energiser (medium) - 3 points
Energiser (original) - 4.5 points

Immunity (small) - 1.5 points
Immunity (medium) - 2 points
Immunity (original) - 2.5 points

Pocket Rocket (small) - 1.5 points
Pocket Rocket (medium) - 2 points
Pocket Rocket (original) - 3 points

Two & Five (small) - 1.5 points
Two & Five (medium) - 2 points
Two & Five (original) - 3 points

Wild Berry (small) - 2 points
Wild Berry (medium) - 2.5 points
Wild Berry (original) - 4 points

Skinny Smoothies

Berry Berry Light (kids) - 2 points
Berry Berry Light (medium) - 2.5 points
Berry Berry Light (original) - 3.5 points

Lean Lemon Squeezy (kids) - 1.5 points
Lean Lemon Squeezy (medium) - 2 points
Lean Lemon Squeezy (original) - 3 points

Mini-Me Mango (kids) - 2 points
Mini-Me Mango (medium) -2.5 points
Mini-Me Mango (original) - 3.5 points

Skinny Minnie Melon (kids) - 1.5 points
Skinny Minnie Melon (medium) - 2 points
Skinny Minnie Melon (original) - 3 points

Super Smoothies

Acai Recovery (kids) - 4 points
Acai Recovery (medium) - 5 points
Acai Recovery (original) - 7 points

Breakie to Go (kids) - 5.5 points
Breakie to Go (medium) - 7 points
Breakie to Go (original) - 1o points

Energy Lift (kids) - 4 points
Energy Lift (medium) - 5 points
Energy Lift (original) - 7.5 points

Green Tea Mango Mantra (kids) - 4 points
Green Tea Mango Mantra (medium) - 5 points
Green Tea Mango Mantra (original) - 7 points

Gym Junkie (kids) - 4 points
Gym Junkie (medium) - 5 points
Gym Junkie (original) - 7 points

Hotties

Bananaberry Hot Chocolate (kids) - 4.5 points
Bananaberry Hot Chocolate (medium) - 6 points
Bananaberry Hot Chocolate (original) - 9 points

Blueberry beauty (kids) - 3 points
Blueberry beauty (medium) - 3.5 points
Blueberry beauty (original) - 5 points

Chai Delight (kids) - 3 points
Chai Delight (medium) - 4 points
Chai Delight (original) - 6 points

Honey lemon (kids) - 1.5 points
Honey lemon (medium) - 2 points
Honey lemon (original) - 3 points

Wraps (for a whole wrap)

Chicken and Avocado - 9 points
Chicken Caesar - 9.5 points
Portugese Chicken - 7.5 points
Salad wrap - 7.5 points
Thai Sweet chilli chicken - 7.5 points
Tuna Mix - 8 points

Hungry Jacks Points Guide

2008-02-12T21:26:00.000-08:00

Are the burgers really better? No!

Burgers

Whopper - 12 points

Whopper with cheese - 14.5 points

Whopper with egg - 12.5 points

Whopper with bacon - 13 points

Double Whopper - 17.5 points

Double Whopper with cheese - 2o points

Whopper Junior - 7.5 points

Whopper Junior with cheese - 8.5 points

Cheeseburger - 7 points

Double Cheeseburger - 12 points

Hamburger - 6 points

Aussie burger - 12.5 points

Bacon Deluxe - 15 points

Grilled Chicken burger - 5.5 points

Baguettes

Spicy Chicken - 6.5 points

Grilled Chicken - 11 points

Country Chicken - 11 points

Ocean Catch - 12 points

Vegie - 9.5 points

Breakfast

Brekky wrap - 12.5 points

Sausage and egg muffin - 10 points

Bacon and egg muffin - 6 points

Pancakes - 11.5 points

Hashbrown - 4 points

Sides/Salads

Fries (small) - 4.5 points

Fries (regular) -7.5 points

Fries (large) - 9 points

Onion rings (regular) - 5.5 points

Onion rings (large) - 7.5 points

Nuggets (4 pack) - 4.5 points

Nuggets (7 pack) - 7.5 points

Caesar salad - 6 points

Caesar salad with chicken - 8 points

Desserts

Chocolate sundae - 5.5 points

Caramel sundae - 5.5 points

Strawberry sundae - 4.5 points

Soft serve cone - 4 points

Chocolate shake (regular) - 6 points

Vanilla shake (regular) - 5 points

Strawberry shake (regular) - 5.5 points

Banana and Apple Muffins with Cream Cheese Frosting

2008-02-12T19:25:00.000-08:00

Ingredients - serves 12 - 3 points per muffin

2 cups self-raising flour
2 teaspoons ground cinnamon
1/2 teaspoon baking powder
1/4 teaspoon bicarbonate of soda
1/2 cup caster sugar
1 cup mashed banana
1 egg, beaten
3/4 cup light buttermilk
140g can diced apple

Cream Cheese Icing

125g packaged cream cheese, softened
2tbsp icing sugar

Method

Preheat oven to 200°C. Lightly grease a 12 x 1/3-cup capacity muffin pan or line with paper cases. Sift flour, cinnamon, baking powder and bicarbonate of soda into a large bowl. Add sugar and stir until well combined.

Place banana, egg and buttermilk into a jug. Whisk with a fork to combine.

Add banana mixture and apple to dry ingredients. Gently fold all ingredients together until just combined.

Spoon mixture into prepared muffin pan. Bake for 12 to 15 minutes. Allow to stand for 5 minutes before turning onto a wire rack. Top with icing when cooled.

(picture from tastespotting, recipe from taste.com)

Roasted Pumpkin and Chickpea Soup

2008-02-12T14:18:00.000-08:00

Ingredients - (serves 4) - 3 points per serve

1 onion, quartered
2 cloves garlic
600g pumpkin pieces, skin removed
1 teaspoon dried thyme
Spray oil
4 cups reduced salt chicken or vegetable stock
400g can Chick Peas, drained
2 tablespoons chopped fresh chives

Method

Place onion, garlic and pumpkin onto a baking tray, sprinkle with thyme and spray with oil and toss to coat evenly. Place into a preheated oven at 200ºC for 20 minutes or until golden.

Spoon vegetables into a saucepan, add stock and bring to the boil, reduce heat, cover and simmer for 10 minutes.

Puree soup and add drained Edgell Chick Peas. Return to stove and heat for 5minutes. Serve sprinkled with chives.

Potato and Cauliflower Curry

2008-02-12T13:48:00.000-08:00

Ingredients - (serves 4) - 2.5 points per serve

450g potatoes, cut into 2.5cm cubes
400g butternut pumpkin, cut into cubes
Olive oil spray
1 brown onion, finely chopped
2 garlic cloves, crushed
500g cauliflower, cut into florets
3 tomatoes, chopped
2 Carrots chopped
1 Zucchini chopped
Spinach leaves
1/4 cup vegetable stock (1 cube)
2/3 cup coriander leaves, chopped
27g Mild Curry paste

Method

Cook potatoes and pumpkin in a large saucepan of boiling salted water for 5 minutes, or until just tender. Drain.

Heat oil in a large frying pan over medium heat. Add onion and garlic. Cook, stirring, for 2 to 3 minutes, or until tender.

Add curry paste. Cook for 1 minute, or until fragrant. Add potatoes , carrots, zucchini, pumpkin and cauliflower. Toss to coat in curry paste.

Stir in tomatoes and stock. Cover. Cook for 8 to 10 minutes, stirring occasionally, or until vegetables are tender (if they are still too hard, add 2 to 3 tablespoons of water and cook until tender). Season with salt and pepper. Stir through spinach leaves and sprinkle on coriander. Serve with mountain bread.

Roast Vegetable Salad

2008-02-12T13:26:00.000-08:00

Ingredients - serves 4 - 6 points per serve

750g (1/2 large) butternut pumpkin, peeled, cut into 3cm pieces
1kg potatoes, scrubbed, cut into 3cm pieces
2 brown onions, halved, cut into wedges
olive oil cooking spray
1 teaspoon dried thyme
275g baby roma tomatoes, halved
400g can chickpeas, drained, rinsed
1 tablespoon olive oil
2 lemons, juiced
2 garlic cloves, crushed
2 teaspoons white sugar (8g)
1 cup flat-leaf parsley leaves, roughly chopped

Method

Preheat oven to 200°C. Place pumpkin, potatoes and onions on a large baking tray. Spray lightly with oil. Season with salt, pepper and thyme. Roast for 40 minutes.

Add tomatoes to baking tray and roast for a further 20 minutes.

Transfer roast vegetables to a large bowl. Add chickpeas. Whisk oil, 1/2 cup lemon juice, garlic and sugar in a jug until well combined. Pour over vegetables. Add parsley and toss gently to combine. Serve.

Tips:

Stir leftovers through cooked rice, pasta or couscous for a new healthy main.

You could offer this as a side dish and small portions for lower points. For example if you served 6 the points would be 4 points

Pumpkin and Mushroom Lasagne

2008-02-12T00:07:00.000-08:00

Ingredients (serves 6) – 3.5 points per serve

1500 g fresh pumpkin

1 spray of cooking spray

4 clove garlic, crushed

750 g mushrooms, (button and Shitake) thinly sliced

1 1/2 cup skim milk, (375ml)

30 g shallots, (3 shallots) ends trimmed, thinly sliced

250 g Latina Fresh Pasta Lasagne Sheet

Method

Preheat oven to 200°C. Peel and seed half of the pumpkin and cut into 2 cm
cubes. Remove the seeds from the remaining pumpkin.

Spray a non-stick baking sheet with oil. Place the unpeeled pumpkin on baking sheet, cut side down. Roast in oven for 35-40 minutes or until very soft. Remove from oven and set aside to cool.

Meanwhile, spray a large non-stick frying pan with oil and place over mediumhigh heat. Add half of garlic. Cook, stirring for 10 seconds or until fragrant. Add cubed pumpkin and mushrooms and cook for 8-10 minutes or until tender. Taste and season with salt and pepper. Remove from heat and set aside to cool.

Combine milk, shallots, remaining garlic and sage in a medium saucepan over medium heat. Bring to the boil. Cover and remove from heat.

Scrape flesh from roasted pumpkin. Place in a large bowl. Mash with a potato masher. Add milk mixture and mash to combine. Season to taste with salt and pepper.

Spray a 24cm x 24cm square casserole dish with oil. Spoon 1 cup mashed pumpkin into base of casserole and spread. Top with 3 uncooked lasagna sheets. Spoon over 1 cup of mushroom and pumpkin mixture. Top with 1 cup mashed pumpkin. Repeat with two more layers, ending with remaining mashed pumpkin.

Cover with foil and bake in oven for 30 minutes. Remove foil and bake for a further 10 minutes. Remove from oven and allow to stand for 10 minutes. Divide into 6 pieces and serve immediately.