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.

Banana Pud - 2 points

The couscous is like a sponge so this is a great place to add in extra flavour. Options could be adding in a teaspoon of liquors like creme de menthe, Grand Marnier, etc.

Ingredients

1/3 cup water
1/4 cup couscous
1 pkt Gregs instant banana pudding
2 cups of trim milk
1 banana, finely sliced
1 cup strawberries, sliced

Method

Bring the water to the boil. Add the couscous, cover and remove from the heat. Allow to stand for 5 minutes to allow the couscous to absorb all the water. Fluff with a fork.

Whisk the instant banana pudding with the milk and put in the fridge for 5-10 minutes. Add the couscous to the milk pudding and combine.

In a glass layer banana pudding, sliced bananas, banana pudding, strawberries and banana pudding. Serve topped with strawberries and a balsamic vinegar reduction.

Target One Achieved

You will note from the chart in the upper right hand corner, (Right Click, Select View for a better view) that I have reached my first goal. Actually I am 200 grams off but since Wednesday is a day off and my "Weigh-in Day".

Now I willnhave to select another target and continue on. I can see where I went wrong over the last weekend and probably gained but given the circumstances it was acceptable and I figured it would be the outcome.

So what is my secret? Well about 4 years ago I started Weight Watchers and I was the same sort of weight I am now, and for 6 months I went hard out and lost the best part of 28 kilos. Nice. Then I decided I could take on the world and looked for another challenge.

I found that challenge in my smoking, got hypnotised and quit. Sucess after twenty years and I remember the week after I had quit I was at Moore Wilsons in the city and I got a hankering for Burger King down the road. I went and had a BK Whopper and it had never tasted so good. So I had another combo and went back for a third. Now, remember I had had no fat in my diet for 6 months and I staggered out into the street and promptly threw up in the gutter clutching a parking meter for support. Not a good look.

And then I find I had two promlems. Instead of smoking I would have another nibble and the food, shit it was tasting good. So I gave myself over to cooking some good food for two years, which became three years and treats became the norm and chocolate a staple. So back to my starting weight. And now here I am, and all it comes down to is developing the correct strategies and coping with triggers from there. In another posting I will discuss my personal strategies in more depth.

Good luck

Homemade Ginger Beer

Ingredients

9 litres boiling water
2 lemons thinly sliced
1/4 teaspoon cream of tartar
800 grams sugar
60 grams of ginger, grated
1/2 teaspoon yeast

Boil the water in a stainless steel or enamel pot. Add all remaining
ingredients except the yeast. Simmer 20 minutes. Cool to lukewarm and taste.
Add more ginger for a livelier flavour.
Dissolve yeast in one cup of the mixture and stir back in. Cover and allow to
ferment 34-36 hours at 65-70F, i.e. mix it in the morning and bottle the next
evening. When a slight white skin of foam appears on the top of the brew it is
ready to bottle.
Siphon or pour into sterlized bottles removing any lemon slices. After capping
age the bottles upright for one week at 60-65F then store in the refrigerator o
r
basement cool room below 60F. NB: This cool
storage is very important.

- - - - - - - - - - - - - - - - - -

NOTES :
Instead of sliced lemons you may use 4 tbsp. lemon juice. Instead of chopped
ginger you may use 4 tsp. powdered ginger.
The resulting beverage was very fizzy and seemed to become more fizzy the longe
r
it
was stored. Our supply was gone in a month and by the end the caps were almost
removing themselves from the bottles!

Roasted Corn Salad - 3 points

Serves 4. This recipe came from the 3fatchicks.com website.

Ingredients
6 ears of corn
1 tablespoon bran oil divided
2 tablespoons white balsamic vinegar
1 tablespoon Dijon mustard
1/4 teaspoon salt
1/4 teaspoon black pepper
1 cup chopped seeded tomato (i prefer peeled as well)
1/2 cup chopped red bell pepper
1/2 cup chopped green onions

Method

Preheat the oven to 180 degC.

Roast ears of corn tossed in 1 teaspoon of the oil in the oven for about 20 minutes until starting to brown. Remove from oven and allow to cool.

Combine remaining oil, vinegar, mustard, salt and black pepper in a bowl. Slice the corn kernals from the ears and add to the dressing, stirring well. Add in the tomato, pepper and green onions. Serve warm at room temperature.

Vege Burgers - 2 points

Ingredients

1 tablespoon bran oil, divided
1/4 cup minced onions
1/4 cup minced bell peppers
1/4 cup minced carrot
1/4 cup minced celery
2/3 cup drained Cannellini canned beans
1 egg beaten
1/3 cup seasoned dry bread crumbs

Method

Heat one teaspoon of the oil in a skillet and add the onion, peppers, carrot and celery. Cook over medium heat for 1 minute until the vegetables are soft and the moisture has evaporated. Set aside to cool.

In a seperate bowl mash the beans with a fork.Stir in the egg. Add the vegetables and the breadcrumbs and mix to combine. Shape into 4 patties.

Chill the patties in the fridge for 20 minutes. Heat remaining oil in the skillet and cook over medium heat until browned.

Kathy's Vegetable Lagagne - 12 points total

I got this off the recipezaar website. Most of the ingredients in their natural state will hold a lot of water that will be released during the cooking process. I strongly suggest roasting or broiling them prior to assembly to release some of that moisture. Otherwise the addition of some sheets of lasagne pasta would help to soak up that liquid.

Ingredients
1 large eggplant, peled, thinly sliced
3 small zuchinni, thinly sliced
3 small yellow squash, thinly sliced
1 medium red pepper
250 grams frozen spinach, defrosted and moisture squeezed
450 grams low fat cottage cheese
1 cup fat free mozarella cheese

Sauce
600 grams can tomato sauce
180 grams tin tomato paste
salt and pepper to taste
dried herbs such as thyme, basil, oregano, onion and garlic powder to taste.

Method

Pre heat oven to 180 degC.

For the sauce, put all the ingredients in a heavy based saucepan and cook over medium- ow heat for 20 minutes, stirring occassionally. Remove from heat when done.

In a 20 x 30 lasagne pan, layer, 1/3 eggplant, 1/2 cottage cheese, 1/2 zuchinni, 1/2 squash, 1/2 spinach, 1/3 remaining sauce. Repeat layers until finished. Top with remaining eggplant and sauce.

Cover with foil and bake 45 to 50 minutes or until cooked. Remove foil and sprinkle with cheese and bake until cheese is melted. Remove fom the oven and sit for 10 minutes. Serve with a salad.

Grilled Stuffed Pears - 3 points

Ingredients

1 medium pear, very ripe
1 tablespoon honey
6 hazlenuts, peeled, coasrely chopped
2 tablespoons uncooked old fashioned oats
1 teaspoon butter
4 teaspoon brown sugar
2 tablespoon pear nectar

Method

Preheat grill

Peel, halve and core pear. Cut a small slice off the round ed side of each pear half so halves will stand on grill. Set pear halves on grill, flat side down; brush with honey. Grill 10 minutes on each side, occassionally brushing with honey.

While pears are grilling, make the filling. In a small pan stir together hazlenuts and oats over a medium heat until lightly toasted. Stir in butter until it melts. Remove from the heat, stir in sugar and nectar.

When pears are hot and tender, spoon filling into centres and serve

Oven Fried Sesame Chicken - 4 points

Ingredients
4 chicken thighs
2 tablespoons soy sauce
1 minced garlic clove
3 tablespoons sesame seeds
3 tablespoons flour
1/4 teaspoon salt
1/4 teaspoon pepper

Method

Preheat oven to 180 degC. In a bowl mix the soy sauce and minced garlic. Add the chicken, tuning once and remove. In a zip-lock bag, mix well the sesame seeds, flour, salt and pepper. Add the chicken, coating well.

Roast for 25-30 minutes or until thighs are done.

Lemon and Vanilla Panna Cotta - 2 points

Ingredients

1 envelope unflavoured gelatin
2 cups 2% milk
2 tablespoons 2% milk
1/2 cup sugar
2 teaspoon vanilla
2 1/4 cups plain fat-free yogurt
1 teaspoon lemon juice

Fruit topping
1 cups rasperries
2 cups mixed strawberries or blueberries
2 peaches peeled, thinly sliced
2 teaspoons sugar
1 teaspoon lemon juice
1 teaspoon lemon zest

Sprinkle gelatin over 2 tablespoons milk in a soft bowl. Let softebn for 5 minutes.

Place remaining 2 cups of milk, sugar and vanilla in a saucepan. Bring to a simmer and remove pan from the heat.

Add gelatine mixture to saucepan and stir until dissolved.

Place yogurt in a medium bowl, whisk until smooth. Gradually whisk milk mixture and lemon zest into yogurt.

Pour mixture into 8 150 mls ramekins. Chill until set, about 4 hours.

Toss fruit together and refrigerate until needed.

To remove from ramekins, run sharp knife around egdes; invert on to plate. Top with fruit and serve.

Crockpot Chicken Vindaloo - 5 Points

Ingredients

1 medium onion
300 grams potato, peeled and medium cubed
400 grams chicken breasts, skinned, medium cubed
1/2 teaspoon salt
350 mls chicken stock
1-3 teaspoons Thai red curry (to taste)
1 1/2 teaspoons curry powder
450 grams frozen vegetables like cauliflower, brocolli, carrots
1/2 cups reduced fat coconut milk

Method

In single layers, place onion, potatoes and chicken in a 5-6 litre slow cooker. Sprinkle with salt.

Combine the broth, curry paste, and curry powder in a medium bowl; pour over the chicken and vegetables. Cover and cook until the chicken and potatoes are fork tender, 4-5 hours on high or 8-10 hours on low.

About 35 minutes before cooking is done, stir the broccoli, cauliflower, carrots, and coconut milk into the slow cooker. Cover and cook on high until vegetables are crisp tender, about 30 minutes.

Weight Watchers Warm Apple Pie - 4 points

Serves 8

Ingredients

1 cup all-purpose flour
2 tsp sugar
3 Tbsp reduced-calorie margarine, chilled and cut up
2 Tbsp water, or more if necessary
4 medium apple(s), McIntosh, peeled and thinly sliced
1/4 cup sugar
1 Tbsp cornstarch
1/2 tsp ground cinnamon
1/3 cup uncooked old fashioned oats
5 Tbsp all-purpose flour
2 Tbsp sugar
2 Tbsp reduced-calorie margarine, melted

Method

Preheat oven to 200 degC.

To make the crust, combine 1 cup of flour and 2 teaspoons of sugar in a large bowl or food processor. Add 3 tablespoons of chilled margarine and process (or mix together with your fingers if you do not have a food processor) until mixture resembles coarse meal. Add cold water, one tablespoon at a time, and process or mix until a manageable dough forms. Press dough into the bottom and up the sides of a 9-inch pie plate. Pinch the edges to form a decorative rim; set aside.

To make the filling, combine apples, 1/4 cup of sugar, cornstarch and cinnamon in a large bowl; toss to coat apples. Arrange mixture in prepared piecrust.

# To make the topping, combine oats, 5 tablespoons of flour, 2 tablespoons of sugar and melted margarine in a small bowl; sprinkle over apples.

# Bake until apples are tender and crumb topping is golden brown, about 45 to 50 minutes. Allow to cool for 30 minutes before slicing into 8 pieces.

Alton Browns Baked Brown Rice Salad

Ingredients

For the Baked Brown Rice
1 1/2 cups brown rice, medium or short grain
2 1/2 cups water
1 tablespoon unsalted butter
1 teaspoon kosher salt

For the dressing
6 slices of bacon
1/2 cup diced red onion
1/2 cup white wine vinegar
1/2 cup chicken broth
2 teaspoons Dijon mustard
1 teaspoon sugar
1 teaspoon kosher salt, plus a pinch
1/2 teaspoon freshly ground black pepper
1 recipe Baked Brown Rice, recipe follows
1 tablespoon chopped fresh dill.



For the rice.

Preheat the oven to 180 degC.

Place the rice into an 8 inch square glass baking dish.

Bring the water, butter, and salt just to a boil in a kettle or covered saucepan. Once the water boils, pour it over the rice, stir to combine, and cover the dish tightly with aluminium foil. Bake on the middle rack of the oven for 1 hour. After 1 hour, remove the cover and fluff the rice with a fork. Serve immediately.

For the dressing.

In a 10 inch saute pan over medium heat, fry the bacon until crisp. Drain, crumble and set aside. Reserve 1 tablespoon of the bacon fat.

Add the red onion to the pan and cook until translucent, approximately 5 to 6 minutes. Add the vinegar, chicken broth, mustard, sugar, salt and pepper to the pan and stir to combine. Add the bacon back to the pan along with the rice and cook, stirring occassionally, until the liquid is absorbed, approximately 7 to 10 minutes. Stir in the dill. Allow o cool slightly before serving.

Burgers with Feta Aioli - 8 points

Serves 5

Ingredients

For the Aioli:
60 grams of crumbled feta cheese
2 tablespoons light mayonnaise
2 tablespoons plain fat-free yogurt
1/4 teaspoon coarsely ground black pepper

Burgers
5 slices red onion
400 grams lean ground beef
3/4 cup breadcrumbs
1/3 cup chopped bottled roasted red peppers
1/4 cup chopped fresh parsley
1 teaspoon dried oregano
1/4 teaspoon coarsely ground black pepper
280 grams frozen spinach package, thawed, drained and squeezed dry
1 large egg
2 cloves garlic, crushed
5 sourdough rolls

Method
To prepared aioli, combine the ingredients in a food processor and pulse for 1 minute or until smooth. Cover and chill.

In a frypan, brown the onion rings and then set aside. Combine the beef and the next 9 ingredients (beef through crushed garlic) in a large bowl. Divide the beef mix into 5 equal portions, shaping each portion into a patty.

Fry the patties until brown and cooked, then spread 1 1/2 tablespoons aioli over top half of each bun, placing the patties on botton half of each buns

Tomato Sauce - 3 points

Serves 3

Ingredients

1 teaspoon olive oil
1 cup chopped onion
4 cloves garlic
2 tablespoons balsamic vinegar
1 tablespoon sugar
1 tablespoon fresh basil
2 tablespoons tomato paste
1/2 teaspoon italian seasoning
1/4 teaspoon black pepper
600 grams diced tomatos
2 tablespoons diced parsley

Method
Heat oil in a saucepan over a medium heat. Add onion and garlic, saute 5 minutes. Stir in wine and next 6 ingredients, vinegar through tomatoes and bring to the boil. Reduce hear to medium and cook, uncovered about 15 minutes. Stir in parsley.

Coconut Lamb Curry - 7 points

Ingredients

125 grams lamb, lean strips
1 shallot chopped
1/2 teaspoon garlic, minced
1/2 teaspoon red curry paste
60 mls light coconut milk
1 teaspoon cornflour
2 teaspoon water
1 cup cooked rice
1/2 cup vegetables

Brown the lamb and remove from the pan. Add shallots, garlic and curry paste to the pan. Cook, stirring for 30 seconds. Lower heat and stir in coconut milk. Add combined cornflour and water, and stir until mixture thickens. Return lamb to the pan, coat with sauce. Serve over the rice.

Thai red curry - 7 points

Ingredients

1 tablespoon oil
2 onions sliced
1 clove garlic, chopped
2 chicken breasts, cut into cubes
2 tablespoons Thai red curry paste
25 grams creamed coconut
300 mls boiling water
1 tablespoon tomato puree
350 gram potatoes, cut into cubes
150 ml low-fat plain yogurt
2 tablespoons chopped fresh coriander
2 bananas
1 lime

Method

Saute the onions and garlic until soft. Stir in the chicken cubes and cook until lightly brown, about 3 minutes. Add curry paste and cook for another 2 minutes.

Disolve the creamed coconut in boiling water and add to pan. Add in potatoes and the puree.

Cover and simmer for 25 minutes. Stir in the yogurt and coriander.

Chop bananas and mix in with the lime juice and zest and chill until curry is ready to serve. Serve as a topping.

Chicken with Feta Sauce - 7 points

4 (4 ounce) skinless boneless chicken breasts
2 tablespoons balsamic vinegar
1/2 teaspoon ground thyme
2 teaspoons olive oil
1 tablespoon plus 1/2 teaspoon all-purpose flour
1/2 teaspoon oregano
1 cup fat-free milk
1 cup frozen broccoli, carrots, and cauliflower medley, thawed
1/3 cup feta cheese
1 teaspoon fresh lemon juice
2 cups hot cooked rice

On a sheet of wax paper, sprinkle the chicken with the vinegar and thyme.

In a large nonstick skillet, heat the oil. Cook the chicken until browned and cooked through, 4-5 minutes on each side. Transfer to a plate.

Sprinkle the flour and oregano over the pan juices; cook, stirring constantly, 1 minute. Gradually whisk in the milk; cook, whisking constantly, until thick and bubbling, 2-3 minutes. Stir in the vegetables, cheese and lemon juice. Reduce the heat and simmer until the cheese melts, about 2 minutes. Place the rice on a large platter; top with the chicken. Spoon the sauce over the chicken.

Chicken Breasts with Sun-dried Tomato Sauce - 4 points

1/4 cup coarsely chopped sun-dried tomatoes (not oil-packed)
1/2 cup chicken broth
4 skinless boneless chicken breast halves (about 1 pound)
1/2 cup sliced mushrooms (1 1/2 ounces)
2 tablespoons chopped green onions (2 medium)
2 cloves garlic, finely chopped
2 tablespoons dry red wine or 2 tablespoons apple juice
1 teaspoon vegetable oil
1/2 cup skim milk
2 teaspoons cornstarch
2 teaspoons chopped fresh basil or 1/2 teaspoon dried basil leaves
3 cups hot cooked fettuccine

Mix tomatoes and broth. Let stand 30 minutes. Trim fat from chicken. Cook mushrooms, green onions and garlic in wine in 10-inch nonstick skillet over medium heat about 3 minutes, stirring occasionally, until mushrooms are tender; remove mixture from skillet.

Add oil to skillet. Cook chicken in oil over medium heat until brown on both sides. Add tomato mixture. Heat to boiling; reduce heat. Cover and simmer about 10 minutes, stirring occasionally, until juice of chicken is no longer pink when centers of thickest pieces are cut. Remove chicken from skillet; keep warm.

Mix milk, cornstarch and basil; stir into tomato mixture. Heat to boiling, stirring constantly. Boil and stir 1 minute. Stir in mushroom mixture, heat through. Serve over chicken and fettuccine.

Pork Medallions with Rosemary and Mushrooms - 4 points

Ingredients
600 grams boneless pork tenderloin chops,
cut crosswise into 1/2 inch pieces
2 tablespoons unsalted butter
2 cups fresh mushrooms, sliced, plus extra who mushrooms
1/4 cup finely chopped onion
1 tablespoon plus 1 teaspoon fresh rosemary, chopped, or
2 teaspoons dried, crushed
1/2 teaspoon celery salt
2 cloves garlic, minced
2 tablespoons dry vermouth or sherry

Press each piece of pork to 1 inch thickness.

Melt butter in a heavy nonstick skillet over medium heat. Saute pork about 2 minutes per side. Remove from heat. Place cooked pork on a serving plate, reserving drippings. Keep warm.

Add next 5 ingredients and pepper to taste to reserved drippings in skillet. Cook over low heat about 2 minutes, stirring frequently. Add vermouth and stir to blend.

Return pork slices to skillet. Spoon mushroom mixture over slices. Cover and simmer 3-4 minutes.

Place pork slices and mushroom mixture on a serving plate.

Serves 8.

Bourbon Bacon Scallops - 6 Points

3 tablespoons minced green onions
2 tablespoons bourbon
2 tablespoons maple syrup
1 tablespoon low-sodium soy sauce
1 tablespoon Dijon mustard
1/4 teaspoon pepper
24 large sea scallops
6 slices chicken bacon
Cooking spray
2 cups cooked rice

Combine first 6 ingredients in a bowl; stir well. Add scallops, stirring gently to coat. Cover and marinate in refrigerator 1 hour, stirring occasionally.

Remove scallops from bowl, reserving marinade. Cut each slice of bacon into 4 pieces. Wrap bacon piece around each scallop (bacon might only wrap halfway around scallops if they are very large). Thread scallops onto 4 (12-inch) skewers, leaving some space between scallops so bacon will cook.

Place skewers on a broiler pan coated with cooking spray; broil 8 minutes or until bacon is crisp and scallops are done, basting occasionally with reserved marinade (cooking time will vary greatly with size of scallops).

Serves 4.

Thai Beef Salad - 3 points

A wonderfully filling and pungent salad. As a variation, try adding a squeeze of lime juice and mixing the dressing ingredients. Add to a zip-lock bag and add in a couple of chicken breasts. Allow to marinate for 30 minutes then remove the breasts and place in a roasting dish. Pour over the marinade and cook for 30 minutes until the chicken is cooked. Serve with the salad listed below.

Ingredients
1 tablespoon bran oil
250 grams scotch fillet
1 onion thinly sliced
8 cherry tomatoes
mixed salad greens

Dressing
1/4 cup lemon juice
2 cloves garlic, crushed
2 tablespoons chopped fresh coriander leaves
2 tablespoons chopped fresh mint
1 tablespoon fish sauce
1 tablespoon soy sauce
1 tablespoon brown sugar
2 tablespoon chopped fresh chilli

Method

Heat oil in frying pan. Fry the steak for 2 minutes each side. Rest and when cool slice thinly. Reserve.

The prepare the dressing: Whisk all the ingredients for the dressing together. Toss through meat onions and tomatoes.

Arrage salad greens on plates, top with the beef mixture and serve with warm jasmine rice.

Serves 4

Tuna Cakes with Lemon Sauce - 4pts

Serves 4

Ingredients
300 grams Weight Watchers Tuna in Spring Water
3/4 cup seasoned bread crumbs
1/4 cup minced green onion
2 tbsp. chopped drained pimentos
1 egg
1/2 cup skim milk
1/2 tsp. grated lemon peel
2 tbsp. margarine
Lemon Dill Sauce:
1/4 cup nonfat chicken broth
1 tbsp. lemon juice
1/4 tsp. dried dill weed

Method

In large bowl, combine tuna, bread crumbs, green onion, pimentos, egg, milk, and lemon peel. With lightly floured hands, form mixture into 8 patties. IN large nonstick skillet, melt margarine. Fry patties, a few at a time, until golden brown on both sides, about 3 minutes per side.

For sauce, heat broth, lemon juice, and dill in small saucepan until warm. Spoon over tuna cakes upon serving.

Pear Crumble - 3 points

Serves 9

Ingredients
Canola oil non stick cooking spray
1/4 cup rolled oats
1 Tbsp. walnuts
6 Tbsp. whole-wheat flour
2 1/2 Tbsp. packed light brown sugar
1/8 tsp. cinnamon
1 Tbsp. plus 2 tsp. canola oil
6 firm, yet ripe pears (about 2 pounds), peeled (if desired), cored and cubed
1/4 cup raisins
1 Tbsp. lemon juice
2 Tbsp. sugar
2 Tbsp. flour
1/8 tsp. nutmeg
Pinch of cloves

Method

Preheat oven to 180 degC.

Lightly spray an 8- or 9-inch round cake pan. In a food processor or blender, pulse the oats and walnuts for 15 seconds. Add the flour, brown sugar and cinnamon. Blend for 15 more seconds. While the food processor is running, drizzle in the oil and blend for 30 seconds. Transfer the oat mixture to a bowl and mix thoroughly.

In another bowl, toss the pears with the next 6 ingredients. Spoon the pears into the prepared cake pan. Cover the pears with the oat mixture, pressing down gently. Bake for 45 to 50 minutes, until the topping is brown and the pears are bubbling. Serve it warm, topped with nonfat frozen yogurt, if desired.

Red Pepper, Chilli and Rosemary Dressing - 0 points

1 large red bell pepper
1 red chili pepper
1 very small potato, about 30 grams
1/2 clove garlic
1 tsp. honey
1 Tbsp. chopped fresh rosemary
1 tsp. english mustard
1 Tbsp. lemon juice
1 tsp. white wine vinegar
1 dash salt
1 dash black pepper

Method

Preheat oven to 230 degC.

Put the bell pepper, chili pepper, and potato on a baking sheet and roast until bell pepper skin is blackened and the potato is cooked. Halve the pepper over a plate to collect the juice. Pull off the stalk and scrape out the seeds.

Puree all ingredients in a blender or food processor, then pass through a fine seive if pulp remains. Season to taste with salt and pepper.

Couscous crusted chicken - 5 points

One of the many tasty low fat weight watchers friendly recipes.

Ingredients

1/2 cup couscous
200 mls water
1 teaspoon powdered vegetable stock
1 chicken breast per per person
1 slice leg ham per chicken breast, nough to cover
50 grams feta
4 teaspoons pesto
1 beaten egg

Method

Preheat oven to 180 degC.

Heat the water, add the stock and the couscous. Leave to stand for 30 minutes.

Make a pocket in the chicken breast. Add in a slice of the feta cheese and some of the pesto. Place in a baking dish and lay over the ham. Mix the remaining pesto with the egg and brsuh the ham thoroughly.

Spread over the couscous and bake for 30 minutes until the chicken is cooked.

Approx 5 Weight Watchers Points per serve

Sushi and the curse of lunch

I was thinking about it the other day. Sushi is really a great lunchtime foodgroup. Why? Because it is versatile and really sushi is rice and therefore blandish. Seems a bit odd I know but there are fridge benefits to being bland.

For example, I made sushi and took it to work for lunch yesterday. 2 rolls of four pieces because I have always felt that 6 is just not quite enough. Its a little bit like subway 6 inch is too small, 12 inch always leaves me feeling bloated.

So I made this sushi. 2 cups of rice worth or about 8 rolls. But I just had the rice in the nori, with no flavour. That might sound gross but think about it. Sushi is just that with another usually subtle flavour added in. So I had plain rice. Cheap, efficient and easily transportable. I spiced it up with a nice tube of wasabi, some homemade sushi ginger and a jar of gardiner. Pickled vegetables to the common man. A mix of capsicum, carrots, cauliflower and pearl onions. A mild flavour but when all added together with a permium soy sauce, lunchw as about 2 points max, very filling, easy to make, tasty and a great trial for the future.

I will have to consult with the Larousse about how to make my own Gardiner and will figure a recipe and post here. But it is one fantastic lunchtime feed hat will be staying.

Mall food

I went up to the mall yesterday and got some food for lunch as I had forgotten to take mine. There was the sushi bar, but I figured I would be having anough of that in the future. But apart from that, there was very little other food on offer at the mall that would suit someone looking for a quick feed.

SO I settled on asian takeaways. Full of flavour, and full of grease. And tasting great I might add. But will have to forgo it all as it is not good fatbastards.

Feta-and-olive-stuffed chicken breasts

Creamy filling and a whole chicken breast. Num-num.

Ingredients
Serves 4
Ww points = 4

4 chicken breasts, skin removed and slit to form a pocket
1/4 cup crumbled feta
2 tablespoons fat-free cream cheese
1 tablespoon chopped fresh herbs such as basil, oregano, chives or a mix.
12 pitted black olives, finely chopped.
1 teaspoon bran oil
lemon quarters to serve

Preheat oven to 175 degrees. Pocket the chicken breasts. Mix the feta, cream cheese, herbs and olives. Force the cheese mix into the pocket of the chicken breast. Secure if necessary with a toothpick.

Brown the outside of the chicken breast in the oil in a frypan for a few minutes then put on a tray and place in the oven. Bake for 20 minutes or until the chicken breast is cooked.

Serve with the lemon quarters ready to squeeze over.

11 06 06 - the begining.

I have created this blog to help me vocalise my thought processes and should I decide to embark on a reduction of girth my goals and progress.

This came about when I weighed myself this morning. The first time I have become intimate with a set of scales since I threw in the last diet (sucessful) and quit smoking (also sucessful). Since life is a trade off, I allowed myself to eat with gusto and without reservation. I have cooked some fantastic food and am writing a cook book.

And I am back to where I started when I first decided to loose my weight and lost 28 kilos over about 6 months. Can I do it? Again? If i commit. And there is no point starting if I am not prepared to commit. Once I do commit it will be an all out war on food. Or at least the consumption of it in heroic (pro)portions. Thats the amazing thing about smoking. I would give up food to have a fag, so when I was smoking and dieting it worked well for me. Instead of another portion it was another puff of a fag. This time I dont have that crutch so will have to develop a strategy.

I found that the last time preperation was the key. I looked at all the different diets and what a crock of shit most of them are. Who thinks that copious amounts of bacon would be better in the long run than eggs and greens. Thats why I settled on the Weight Watchers system. Eat what you like, when you like, how you like, just be aware of what you are eating. Everything has a value and stick within that value. Somewhere on here I will post my version of the points guide if you, dear reader, wish to donload and print it. I made this up a few years ago and found it invaluable because it is credit-card sized it fits in my wallet.

The best thing for me is routine. Pre-measure breakfast cereals. Take lunches to work, premade of course. Make time for snacks even if i dont want them. And above all, heaps of veges and a 30 minutes walk at night. That walk is good for 2 points at least.

So, dear reader, I will keep you all informed of how things go. Should be a great journey.