What you need 1kg of chopped spinach 200g low fat cottage cheese 200g low fat ricotta 2 eggs lightly beaten 2 eggwhites lightly beaten 8 green onions chopped 1/3 cup of chopped parsley 2 tablespoon of dill 2 large garlic cloves crushed cooking oil spray 8 sheets filo pastry 2 tablespoons of poppy seeds mixed leaf salad to serve
1. prehead oven to 180 degrees. Squeeze dry spinahc. Put in large bowl with cheeses, agg, onion, parsley, dill and garlic. Season with pepper and salt. Stir until combined.
2. Spray large dish and line the base with 4 sheets of pastry, spraying between each sheet. Spoon over spinach mix and smooth surface. Top with remaining filo and fold into side of dish. Spray with oil and sprinkle with seeds.
3. Bake for 40 minutes.
4. Dont eat it all at once.
Per serve energy 1319 protein 27.7 fat 11.7 carbs 21.8 fibre 8.2 sugars 6.5
one can mixed beans or chickpeas olive oil 1 onion 1 leek (white part only) finely chopped 1 carrot, cut into 1cm cubes 1/4 jap pumpkin, 1cm cubes 2 potatoes, 1cm cubes 1/2 lge sweet potatoe cubed 8 cups vegetable stock 2 dried bay leaves 2 zucchini, cubed 1 cup broccoli or cauliflower 10 sun dried tomatoes 1/4 cup pesto 1/2 cup basil leaves
Heat oil in large pan, add onion and leek and cook stirring for five minutes (soft but not coloured). Add carrot, pumpkin and potatoes, stirring for five minutes. Add stock, bay leaves, zucchini, broccoli, tomato and 2 cups of boiling water. Bring to simmer. Cook over low heat for 15-20 minutes, stirring occasionally until vege tender.
Add beans and pesto, basil and extra boiling water to cover veg. Cook for 3-5 minutes until heated through. Season as required.
Mum's Bran Loaf Ingredients: 1 cup of Wheat Bran (All Bran) 1 tbs of golden syrup 1 cup skim milk 1 cup Wholemeal SR flour 1/2 cup raw sugar 1/2 sultanas Can add other dried fruits and/or nuts
Soak bran and milk for 10mins in a bowl. Add rest of ingredients and pour into greased log tin. Bake 25 - 30 mins in mod. oven.
Total serves = 8 Per serve 606 kilojoules 145 calories 0.5 fat OR 2 WW points
4 Egg whites 3/4 c Skim milk 1/2 c Non fat yoghurt 1/4 c Apple juice concentrate 2 Apples; peeled & chopped 1 Lemon; grated rind of 1 c Drained morello cherries 1/2 c Sultanas
DRY MIX 1 1/2 c Wholemeal flour 1 c Rolled oats 1 c Oatbran 3 ts Baking powder 1 1/2 ts Cinnamon
Preheat oven 350øF & prepare pans. Thoroughly beat together the egg whites,milk, yoghurt & apple juice, then mix in the apples, rind, cherries & sultanas.
Combine the dry mix & then fold into the wet mix. Spoon into pans & bake for 25-30 mins. Makes 12.
Instructions Preheat the oven to 180°C. Spray 2 baking trays with oil and set aside.
Combine chickpeas and tofu in a blender or food processor and blend for 15-20 seconds, or until roughly chopped. Transfer to a bowl and add carrot, zucchini, corn, cumin, ground coriander and 1 tbs chopped fresh coriander. Add egg yolk and season to taste with salt and pepper. Mix thoroughly, then form into 8 patties.
Beat the egg white with 1 tbs water. Brush over the patties, then arrange them on the baking trays. Bake for 25-30 minutes.
Meanwhile, make the salsa by mixing together the tomatoes, cucumber and remaining coriander. Season to taste with salt and pepper. Serve salsa with patties and a simple green salad if desired.
Notes These will store in an airtight container in the fridge for 2-3 days and are also suitable to freeze for up to 3 months. It is best to defrost the patties in the fridge overnight, then reheat in the microwave or oven.
7 comments:
SPINACH PIE
What you need
1kg of chopped spinach
200g low fat cottage cheese
200g low fat ricotta
2 eggs lightly beaten
2 eggwhites lightly beaten
8 green onions chopped
1/3 cup of chopped parsley
2 tablespoon of dill
2 large garlic cloves crushed
cooking oil spray
8 sheets filo pastry
2 tablespoons of poppy seeds
mixed leaf salad to serve
1. prehead oven to 180 degrees. Squeeze dry spinahc. Put in large bowl with cheeses, agg, onion, parsley, dill and garlic. Season with pepper and salt. Stir until combined.
2. Spray large dish and line the base with 4 sheets of pastry, spraying between each sheet. Spoon over spinach mix and smooth surface. Top with remaining filo and fold into side of dish. Spray with oil and sprinkle with seeds.
3. Bake for 40 minutes.
4. Dont eat it all at once.
Per serve
energy 1319
protein 27.7
fat 11.7
carbs 21.8
fibre 8.2
sugars 6.5
BEST EVER MINESTRONE
one can mixed beans or chickpeas
olive oil
1 onion
1 leek (white part only) finely chopped
1 carrot, cut into 1cm cubes
1/4 jap pumpkin, 1cm cubes
2 potatoes, 1cm cubes
1/2 lge sweet potatoe cubed
8 cups vegetable stock
2 dried bay leaves
2 zucchini, cubed
1 cup broccoli or cauliflower
10 sun dried tomatoes
1/4 cup pesto
1/2 cup basil leaves
Heat oil in large pan, add onion and leek and cook stirring for five minutes (soft but not coloured). Add carrot, pumpkin and potatoes, stirring for five minutes. Add stock, bay leaves, zucchini, broccoli, tomato and 2 cups of boiling water. Bring to simmer. Cook over low heat for 15-20 minutes, stirring occasionally until vege tender.
Add beans and pesto, basil and extra boiling water to cover veg. Cook for 3-5 minutes until heated through. Season as required.
How do you Pre-HEAD an oven... do you just whack your head against it??
Thanks for the recipes champ!!
Mum's Bran Loaf
Ingredients:
1 cup of Wheat Bran (All Bran)
1 tbs of golden syrup
1 cup skim milk
1 cup Wholemeal SR flour
1/2 cup raw sugar
1/2 sultanas
Can add other dried fruits and/or nuts
Soak bran and milk for 10mins in a bowl. Add rest of ingredients and pour into greased log tin. Bake 25 - 30 mins in mod. oven.
Total serves = 8
Per serve
606 kilojoules
145 calories
0.5 fat
OR 2 WW points
Pritiken Muffins
4 Egg whites
3/4 c Skim milk
1/2 c Non fat yoghurt
1/4 c Apple juice concentrate
2 Apples; peeled & chopped
1 Lemon; grated rind of
1 c Drained morello cherries
1/2 c Sultanas
DRY MIX
1 1/2 c Wholemeal flour
1 c Rolled oats
1 c Oatbran
3 ts Baking powder
1 1/2 ts Cinnamon
Preheat oven 350øF & prepare pans. Thoroughly beat together the egg whites,milk, yoghurt & apple juice, then mix in the apples, rind, cherries & sultanas.
Combine the dry mix & then fold into the wet mix. Spoon into pans
& bake for 25-30 mins. Makes 12.
I did the analysis on the Pritikin Muffins:
Each serve (one muffin) =
Approx: 500 kilojoules or 120 calories or 2 points.
They have 1g fat
CHICKPEA & VEGETABLE PATTIES with CORIANDER TOMATO SALSA (a WW recipe)
Ingredients
Olive Oil Spray
400g canned Chickpeas, rinsed, drained
200g Tofu,(firm),drained
1 carrot, grated
1 zucchini, grated
1 corn cob,husks,kernals removed
1/2 tsp cumin seed
1/2 tsp ground coriander seed
2 tbs fresh coriander, chopped
1 whole egg, separated
2 medium tomatoes, finely chopped
1/2 Lebanese cucumber,finely chopped
Instructions
Preheat the oven to 180°C. Spray 2 baking trays with oil and set aside.
Combine chickpeas and tofu in a blender or food processor and blend for 15-20 seconds, or until roughly chopped. Transfer to a bowl and add carrot, zucchini, corn, cumin, ground coriander and 1 tbs chopped fresh coriander. Add egg yolk and season to taste with salt and pepper. Mix thoroughly, then form into 8 patties.
Beat the egg white with 1 tbs water. Brush over the patties, then arrange them on the baking trays. Bake for 25-30 minutes.
Meanwhile, make the salsa by mixing together the tomatoes, cucumber and remaining coriander. Season to taste with salt and pepper. Serve salsa with patties and a simple green salad if desired.
Notes
These will store in an airtight container in the fridge for 2-3 days and are also suitable to freeze for up to 3 months. It is best to defrost the patties in the fridge overnight, then reheat in the microwave or oven.
POINTS Value: 3.5
Servings: 4
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