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Chickpea and Spinach Curry

This is a great vegetarian meal. It makes an easy and delicious meal on its own.

For 4 large servings:
2 tsp canola oil
1 large onion, diced
2 cloves garlic, crushed, peeled and chopped
1 Tbsp finely chopped ginger
2 to 3 medium potatoes, or 250g kumara
cut into 1cm cubes
2 to 3 tsp curry powder (mild or hot to taste)
1/2 to 1 tsp cumin seeds (optional)
2 to 3 bay leaves
250g package frozen spinach, thawed
400g can whole tomatoes in juice
310g can chickpeas, drained
1/4 to 1/2 cup water, if required
2 tsp garam masala
2 Tbsp chopped fresh coriander leaves

Heat the oil in a large pan. Add the onion, garlic and ginger and stirfry until the onion has softened and is turning clear. Add the cubed potatoes or kumara, curry powder, cumin seeds (if using) and bay leaves. Cook for 1 to 2 minutes, then add the spinach with its liquid and the tomatoes in juice. Crush and break up the tomatoes, then stir in the drained chickpeas.

Simmer the mixture gently for 15 minutes, or until the potato cubes are tender, adding a little water if the mixture begins to look too dry. When the potatoes are cooked, add the garam masala, season to taste, and add the chopped coriander leaves.

For a simple meal serve the curry in bowls as it is, alternatively, serve with plain rice.

Note: For best colour and flavour, use canned tomatoes from Italy.

Approx nutritional analysis per serve without rice
Energy 942 KJ, 224 kcals, Fat 7g, Carbohydrate 26g

From Very Easy Vegetarian, New Holland Publishing

Chickpea and Corn Fritters - 4 points

2 tsp. olive oil
1 1/2 cups fresh corn kernels
1 cup chopped onion
1 tsp. minced fresh thyme
1 (19-ounce) can chickpeas,rinsed and drained
1/2 cup fresh breadcrumbs
3 Tbsp. cornmeal
1/2 tsp. salt
1/4 tsp. ground red pepper
cooking spray

recipe directions
Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add corn, onion, and thyme; sauté 2 minutes.

Place onion mixture, chickpeas, breadcrumbs, 2 tablespoons cornmeal, salt, and red pepper in a food processor. Pulse 2 times or until combined and chunky. Divide chickpea mixture into 4 equal portions, shaping each into a 1/2-inch-thick patty; dredge patties in 1 tablespoon cornmeal. Heat 1 teaspoon oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add patties; cook 5 minutes. Carefully turn patties over; cook 5 minutes or until golden.

serves 4

calories	total fat	sat fat	protein	fiber	sodium	carbs	ww pts
283	4	1	10	9	704	54	4

Zucchini Ratatouille 2 points

calories	total fat	sat fat	protein	fiber	sodium	carbs	ww pts
107	3		4	5	287	19	1

3 med. zucchini, sliced 1/4″ thick
2 sm. eggplant, quartered and sliced into 1/4″ thick pieces
2 sm. sweet onions, quartered and separated
2 cloves garlic, minced
2 Tbsp. olive oil
2 med tomatoes, cut into thin wedges
2 Tbsp. fresh chopped basil
salt and pepper
1/4 c. fat-free vinaigrette salad dressing
2 Tbsp. shredded low-fat parmesan cheese*

recipe directions
Heat oil in wok or skillet. Add zucchini, eggplant, onions and garlic and sauté over medium heat until almost tender, 6-7 minutes. Add tomatoes and continue to sauté until vegetables are tender, 2 more minutes. Remove from heat. Pour into serving bowl. Add basil, salt and pepper to taste, and salad dressing. Mix well. Sprinkle with shredded parmesan cheese just before serving.

*Low-fat mozzarella can be substituted if low-fat parmesan can not be found.

Spicy Mushrooms

1 tbsp balsamic vinegar
1/4 tsp Hungarian paprika
salt to taste
2 Portabello mushrooms
2 large sweet red peppers
2 cherry tomatoes
1/2 red onion, chopped
1 tsp olive oil
1 tblsp fresh, coarsely ground black pepper
Coriander leaves

recipe directions
Whisk the balsamic vinegar, paprika, and salt together; set aside.

Wipe the mushrooms with a moist towel and slice into long slices.

Place whole peppers and tomatoes on a piece of foil in a preheated oven at BROIL. Keep turning them until the peppers are charred. The tomatoes will bleed into the foil…don’t throw away the liquid.

Remove the core and seeds of the pepper and slice thinly.

Mix the cherry tomatoes and the fluid they exude, into the balsamic vinegar mixture. Mix well until the tomatoes are crushed into a sauce.

Pour the oil in a heated skillet. Saute onions and mushrooms. Sprinkle with black pepper. Add half the sauce and saute for a few minutes.

Arrange the mushrooms on a plate. Place the red peppers around it. Pour the extra sauce on the circumference. Sprinkle coriander leaves.

Serves 2

calories	total fat	sat fat	protein	fiber	sodium	carbs	ww pts
107	3		4	5	287	19	1

Balsamic Eggplant Parmesan

3 Tbsp. balsamic vinegar
4 tsp. olive oil
1 tsp. salt
3/4 tsp. sugar, divided
1/2 tsp. oregano
1/2 tsp. freshly ground pepper
1 large eggplant (1 1/2 lb.), cut into 1/2-inch-thick slices
1 cup chopped onions
1 1/2 tsp. minced garlic
4 Tbsp dry white wine, divided
1 can (14 1/2 or 16 oz.) stewed tomatoes
1 cup seeded, chopped tomato
1/4 cup chopped fresh basil
4 ounces shredded part-skim mozzarella cheese, divided
1 Tbsp. grated Parmesan cheese

recipe directions
Preheat oven to 400*F. Combine vinegar, 1 tablespoon of the oil, 1/2 teaspoon each salt and sugar, the oregano and pepper in bowl. Coat large cookie sheet with vegetable cooking spray. Brush both sides of eggplant with vinegar mixture and arrange in single layer on cookie sheet. Bake 15 minutes per side or until fork-tender. Combine onions, garlic, 1 teaspoon oil and 2 tablespoons wine in large nonstick skillet; cook, stirring, over medium-high heat until onions are soft, 5 minutes. Stir in stewed tomatoes with their liquid, chopped tomato, basil, remaining 2 tablespoons wine, 1/2 teaspoon salt and 1/4 teaspoon sugar. Bring to boil over high heat; reduce heat and simmer uncovered, stirring occasionally to break up tomatoes, 10 minutes. Spoon one third of the sauce into shallow 2-quart baking dish. Arrange half the eggplant over sauce. Spoon half the remaining sauce over eggplant. Sprinkle with 2/3 cup mozzarella. Top with remaining eggplant, sauce and mozzarella and the Parmesan. Cover with foil and bake 30 minutes. Bake uncovered 15 to 20 minutes more, until bubbly. Let stand 15 minutes before serving for easier cutting.

Serves 6

calories	total fat	sat fat	protein	fiber	sodium	carbs	ww pts
162	8	4	7	4	474	16	3

Baked Penne with Mushroom Sauce

800 grams mushrooms
2 onions (about 1 lb. total), peeled and finely chopped
2 tablespoons minced or pressed garlic
4 cups fat-skimmed beef or vegetable broth
1 ounce (3/4 cup) dried porcini mushrooms
1/4 cup cornstarch
1 1/2 cups dry vermouth
1 teaspoon fresh thyme leaves or dried thyme
300 grams dried penne pasta
1 cup shredded part-skim mozzarel1a cheese
2 tablespoons shredded parmesan cheese
Salt and pepper
2 tablespoons minced parsley

recipe directions
Rinse fresh mushrooms, trim, andcut into large pieces (cutting small ones just in half) In a 5- to 6-quart pan, combine mushrooms, onions, garlic, and 1/2 cup broth. Stir often over high heat until liquid has evaporated and mushrooms begin to brown, about 20 minutes.

Add 1 1/2 cups broth and stir often until liquid has evaporated, 12 to 15 minutes longer. Meanwhile, in a bowl, pour 2 cups boiling water over porcini mushrooms; let stand until mushrooms are limp, about 10 minutes. Squeeze porcinis in water to release grit, then lift out, squeeze dry, and chop. Slowly pour out 1 3/4 cups soaking water, leaving sediment behind, and reserve; discard remainder.

In another bowl, blend remaining 2 cups broth with cornstarch. Add chopped porcinis, soaking liquid, vermouth, and thyme to pan with common mushrooms. Mix in cornstarch mixture and stir until boiling. Remove from heat. In another 5- to 6-quart pan over high heat, bring 3 quarts water to a boil. Add pasta and stir occasionally until tender to bite, about 12 minutes. Drain.

Mix pasta with mushroom sauce; add mozzarella cheese and stir to blend. Pour pasta mixture into a shallow 3-quart casserole (about 9 by 13 in.). Bake, covered, in a 350*F oven until sauce begins to bubble, about 25 minutes (1 to 1 1/4 hours if chilled). Uncover, sprinkle evenly with parmesan cheese, and bake about 5 minutes longer. Let stand 10 minutes. Sprinkle with parsley Spoon out portions. Add salt and pepper to taste.

Serves 8

Calories	total fat	sat fat	protein	fiber	sodium	carbs	ww pts
297	4	2	16	4	138	50	5

Eggplant, Tomato and Pepper Sauce - 1 Point per serve

Makes 7 servings.

Ingredients

1 medium eggplant
1 teaspoon salt
1 cup vegetable stock
3/4 cup chopped onion
6 roma tomatoes peeled, chopped and deseeded
1 large red pepper, deseeded and chopped
1/4 teaspoon crush red pepper
3 tablespoon tomato paste
1 teaspoon honey

Method

Peel and dice eggplant. Place in a medium bowl, sprinkle with salt, toss well and stand 15 minutes at room temperated to soften.

While eggplant soften, bring broth to a boil in large heavy saucepan over medium high heat.

Reduce the heat, stir in onion and garlic. Simmer 3 minutes. Add tomatoes, bell pepper and red pepper flakes, simmer for another 10 minutes, stirring occassionally.

Drain eggplant in colander, rise well. Add eggplant, tomato paste and sweetner to sauce. Simmer for 15 minutes or until thickened, stirring occassionally.

Serve hot over cooked pasta

Chicken Paella

Ingredients

1 tablespoon oil
1 tablespoon butter
3 vine ripened tomatoes, peeled, deseeded, and diced
1 diced courgette
1 medium onion
4 cloves garlic
1 spring onion
1 tablespoon reisling verjuice or white wine
1 1/2 cups basmati rice
1 pinch saffron threads, toasted and crushed
750 mls hot chicken stock
2 chicken breasts, diced
1 spicy sausage eg landjager, brawurst, italian

Method

Preheat oven to 180 degC.

In a heavy based oven proof saucepan over medium heat, sweat the tomatoes, courgettes, onions and garlic in the oil and butter until softened. Add the verjuice and degalze the pan.

In a saucepan, bring the stock and the saffron thread to a boil. Add the rice to the tomato mix and stir well to coat. Add the stock and the chicken breats and the sausage.

Place in the middle of the oven and bake for 20 minutes. Remove from the oven, cover and let stand for 5 minutes before serving.

Spiced Chicken with Pear Raisin Chutney

Ingredients

For the Chicken

1/3 cupdry white wine or 2 tablespoons dry sherry
1/4 cup soy sauce
2 tablespoons honey
2 tablespoons fresh lemon juice
1 tablespoon fresh wasabi powder
1 teaspoon grated ginger
2 large garlic gloves, minced
8 skinless boneless chicken breast halves

Pear Chutney

2 peeled and diced Bartlett or D'Anjou Pears,
3/4 cup raisins
2/3 cup cider vinegar
1/2 cup brown sugar, packed
1/4 cup honey
1 small onion, chopped fine
2 tablespoons grated fresh ginger
1/4 teaspoon cinnamon
pinch each of fresh ground nutmeg, cloves, chilli powder

Preheat oven to 180 degC.

Combine the ingredients for the marinade and add the chicken. Seal in a ziploc bag for at least an hour or overnight.

In a heavy based saucepan, bring all the chutney ingredients to a boil then reduce the heat to a simmer. Slowly cook for about an hour or until thickened.

When ready to cook, remove the chicken from the marinade and add to a hot pan. Brown on one side, then put frypan in the oven to finish cooking. Serve with the chutney.

Hi Fibre Cereal

This is a really light cereal and surprisingly tasty. We found millet hard to find and eventually found it at an organic health shop. The rest of the ingredients come from the self serve section or the baking section of the supermarket.

Ingredients

30 grams sunflower seeds
30 grams pine nuts
30 grams sliced almonds
30 grams sesame seeds
30 grams roughly chopped pecans
50 grams whole or ground linseeds
20 grams puffed millet
20 grams shreeded coconut
30 grams puffed rice

Method

Mix together all the nuts, seeds and cereals together in a bowl.

Measure one 60 to 80 grams servinginto a breakfast bowl and serve with mixed berries and 1 - 2 tablespoons yogurt.