Okay im a self confessed core junky! I work for weight watchers and love my job, and am constantly asked where people can get core recipes. I usually point them to the forums but i thought i would also put a collection of recipes and hints here. These recipes came from all over the web, from people i know and from my own kitchen. Enjoy them and gooooo core!

I have always been addicted to fruit so core appeals to me because i can eat it unlimited.

I love my vegies too and i find i eat about 7 points plus a day of fruit sometimes, so i prefer to do core. I have become used to eating fruit and veg between meals, so now its second nature.

Core is such a great way to eat, i feel healthy and my digestion is good. I used to get a lot of heartburn but i never experience it now unless im sick. There are always some kind of fruit or vegetables in season so its not expensive, i just go with seasonal stuff mainly.

CajunChicken Salad

Serves: 4 to 5 1kg of chicken breast fillet 1 tbsp olive oil 2 tspns cajun seasoning 450g can beetroot in either baby beets or wedges 200g of mixed salad leaves balsamic vinegar, 1 tbspn of olive oil, lemon juice, soy sauce to taste. Lightly coat chicken breasts with oil which the cajun seasoning has been mixed into. i use a silicone pastry brush to do this, its easy to wash, can take really hot water to clean up, and is less messy than most things. Heat bbq plate or grill or non stick pan. cook chicken for 5 - 7 minutes on each side, or until cooked through. Set aside for 5 mins to rest, then slice. Prepare salad leaves in a bowl and add beetroot wedges or halved baby beets. Drizzle with a mixture of balsamic vinegar, olive oil lemon juice and soy mixed together. top salad with sliced cajun chicken and serve immediately.

Curried lentil and vegetable soup

serves 4 to 6 core

2 tabsespoons canola oil
2 teaspoons mild curry powder
1 brown onion, halved, chopped
1 parsnip, trimmed, peeled, finely chopped
1 desiree potato, peeled, diced
2 carrots, trimmed, peeled, diced
2 stalks celery, trimmed, chopped
3/4 cup dried green lentils, rinsed, stones removed
1 red delicious apple, peeled and diced
1 tomato, finely chopped
1 litre vegetable stock


Heat oil in a large saucepan over medium heat. Add curry powder, onion, parsnip, potato, carrots and celery. cook stirring for 2 to 3 minutes or until aromatic.
Add lentils, apple, tomato and stock. Increase heat to high. Bring to the boil. reduce heat to medium. cover and simmer for 35 mins or so, stirring occassionally, until mixture is thick and tender.

Serve.

Fish Stew

Serves 4. core. 6 points per serve.


1 tablespoon olive oil
4 garlic cloves, finely chopped
1 teaspoon ground turmeric
2 x 400g cans whole peeled tomatoes
700g can cannellini beans, drained, rinsed
600g boneless white fish fillets
1/3 cup fresh parsley chopped
4 crusty wholegrain bread rolls to serve

Heat oil in a large saucepan over medium heat. Add garlic and cook stirring for 1 minute. add turmeric. cook sitrring for 30 seconds. reduce heat to low. stir in tomatoes and 1 cup of cold water. cover and bring to the boil. simmer covered for 10 minutes.
add beans and return to the boil. add fish. cover and cook for 5 minutes or until fish is cooked through.

Spoon into stew bowls and serve with a crusty wholegrain roll.

Beef and Bean Meatloaf

Serves 4. core.

2 brown onions
3 carrots, peeled, trimmed
2 zucchini, trimmed
500g premium lean minced beef
420g can edgell red kidney beans, drained and rinsed
1 cup rolled oats
1 egg lightly beaten
3 teaspoons dried italian herbs
cooking spray

Preheat oven to 180° celcius. Grease a 7cm deep 11cm x 21 cms base loaf pan with cooking spray. Line base adn sides with baking paper, allowing a 2cm overhang at both long ends.

Roughly chop 1 onion, 1 carrot and 1 zucchini. Place in a food processor (or grate by hand). Process for 30 seconds or until finely chopped. Transfer to a large bowl. Add mince, beans, oats, egg and 2 teaspoons of italian herbs. Using clean hands, mix until well combined.
Press mixture firmly into pan. Place on the lower shelf of the oven. Bake for 25 mins.

Meanwhile, cut remaining onion into wedges. cut remaining carrots and zucchini into 2 cms pieces. Place in a baking dish. Spray lightly with oil. Toss to coat. sprinkle with remaining italian herbs. Place above the meatloaf. bake both for a further 35 minutes or until the meatloaf is firm to touch. Remove meatloaf from oven. Stand for 10 minutes. turn vegetables over and bake for a further 10 minutes or until tender.
Slice meatloaf and serve with vegetables and light tomato sauce if desired.

Handy Hints

Use cookie cutters to make fritters, omelette, eggs and pancakes for kids. Large cookie cutters make good sized food and kids just like to eat them!

Oyster Chicken

A simple marinated chicken.

serves 4. core or 2 points per serve

400g chicken breast fillet, thinly sliced
2 tbs oyster sauce

Place the chicken in a glass or ceramic bowl. Add the oyster sauce and turn to coat. Cover with plastic wrap and place in the fridge for 4 hours to marinate.
Pan fry in a teflon coated pan until chicken is cooked through, stirring constantly so as not to burn. Serve with salad, asian stir fried vegies, or rice.

Risoni with capers and lemon

serves 6 totally core or 3 points per serve

Deliciously simple side dish. goes well with chicken or fish or just a tossed salad.

1 tbs fresh lemon juice
2 tsp olive oil
2 tsp white wine vinegar
pinch of castor sugar (dont worry about a pinch)
1 1/2 cups (300g) of risoni pasta (small rice like grain pasta, barilla brand)
4 shallots, ends trimmed, thinly sliced
1 1/2 tbs baby salted capers, rinsed and coursely chopped
1/2 cup fresh continental parsley leaves


Use a fork to whisk together the lemon juice, olive oil, vinegar and sugar in a small bowl.
Cook the risoni in a large saucepan of salted boiling water for 8 minutes or until al dente.
rinse under cold running water and drain well.
combine the risoni, shallot, capers and parsley in a large bowl. Pour over the dressing and stir gently to combine. Season with pepper. Serve.

Cinnamon couscous Trifle

Serves 4
.5 from weekly 21 points allowance for this one

125ml orange juice 1 tbs caster sugar
1/4 tsp ground cinnamon
1 vanilla bean, split, seeds removed
100g couscous
4 large passion fruit, pulped
3 mandarins, peeled and chopped
2 x 200g low-fat vanilla yogurt (nestle diet brand)
Extra cinnamon for sprinkling


Method
In a small saucepan, heat orange juice, sugar, cinnamon and vanilla until simmering. Add couscous, cover and set aside for 3 mins. Stir with a fork to separate the grains.
Divide the couscous into 4 portions. Using 200ml glasses, place a layer of passionfruit and mandarin in the base of each glass followed by couscous then a layer of yoghurt. Repeat the layers finishing with a layer of yoghurt.
Sprinkle with cinnamon and then serve immediately.

From Fresh Living Magazine.

Chicken and Roast vegetable Cous Cous

Serves 4

750g approx butternut pumpkin, peeled, cut into 2cm cubes
1 red onion cut into 8 wedges
1 punnet 250g cherry tomatoes
2 tablespoons of olive oil
2 large chicken breasts (approx 600g)
1 3/4 cups chicken stock (can use the dried variety, i use massel)
1 1/2 cups cous cous


Preheat oven to 180 deg celcius. Spread pumpkin cubes, onion and tomatoes over a large baking paper lined tray. Drizzle with half the oil. Season with salt and pepper or morroccan seasoning if you like. Roast for 40 mins until tender.

Meanwhile cut chicken fillets in half through the centre, making 4 thinner pieces. Heat 1 tablespoon of oil in a non stick frying pan over medium to high heat. cook chicken for 3 or 4 minutes on each side, until cooked through and golden in colour.

bring stock to boil, or make stock by having 1 & 3/4 cups of boiling water and adding 1 & 3/4 cups of stock powder to it. Pour boiling stock over cous cous in a bowl, cover with glad wrap or a tight fitting lid (or a dinner plate if you like, as long as it seals). Stand for 5 mins, then fluff couscous with 2 forks to seperate the grains. Add roasted vegetables and stir to combine. Serve onto 4 plates, and top with a piece of chicken. Serve.

Mediterranean Meatloaf

Ingredients (serves 4)
1/2 cup brown rice
1 small red onion, grated
350g lean beef mince
1 carrot, peeled, grated
60g low-fat ricotta 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
olive oil 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, ricotta, 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.

Core recipes for everyone

Here is a collection of core recipes for everyone.
They come from a lot of different places, some from Super Food Ideas mag, some from Good taste and lots from lovely ppl. I hope you enjoy them, and if you have a recipe to send me send it to girlieblu@hotmail.com.