Corn and Mussel Chowder

I hang my head in shame – no post in 3 months… crazy!  But I think most people feel like me – this year is simply going too fast.  May, June and July simply seems like a blur!  Phew…  Anyway, time to get back on track!  Here we go 🙂

This soup is super tasty and super easy to prepare!

Corn and Mussel Chowder

150g chopped onion

10ml olive oil (lemon infused – or add a good squirt of lemon juice)

1 chopped chilli (can be omitted)

500ml chicken stock

400g frozen corn (pour boiling water over and leave to stand for a few minutes)

400g potato (cubed)

400g mussel meat

Salt and Pepper to taste

Fresh coriander or parsley to serve

 

Fry chopped onions in olive oil until soft.  Add potato cubes and chicken stock and simmer until soft.  Add 1/2 of corn and liquidise soup with handblender.  Add rest of corn and mussel meat, season.  Simmer on medium heat for about 5 minutes (mussel meat cooks quickly)

Serve with fresh coriander or parsley.

 

Serves 4.

1 Serving = 1 Prot, 2 CC, 1/2 Fat, 1/2 Veg

 

 

 

 

 

Haddock “Paella”

480g raw Haddock

250ml fat free milk

100g chopped onions

100g chopped yellow pepper

10ml olive oil

280g cooked brown rice

140g blanched peas (cover frozen peas with boiling water and leave to stand for 10 minutes, then drain)

100g cherry tomatoes, halved

2ml chopped garlic

5ml turmeric

2ml smoked paprika

Salt and Pepper to taste

Fresh Coriander to serve

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Poach hadddock in milk on low to medium heat until the fish flakes easily.  Remove from milk, flake and set aside.

Fry onions and peppers in olive oil until soft.  Add garlic and fry for another minute or so.  Stir in cooked rice, add rest of spices.  Add a bit of water or chicken stock if needed.  Add rest of ingredients, stir through and simmer on medium heat, covered from a few minutes.

 

Serves 2:  1 Serve = 2 Protein, 2 Veg, 1 Fat, 2 Carbs

Smoked Snoek and Brown Rice Salad

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70g smoked snoek, flaked

140g cooked brown rice

100g cherry tomatoes (I used Woolies’ exotic tomatoes – beautiful colours!)

20g chopped onion

30ml low fat mayo

Salt and Pepper to taste

 

Lettuce and chopped fresh parsley to serve

 

Mix all the ingredients together and serve on a bed of lettuce with fresh chopped parsley

 

Serves 1:  2 CC, 1 Prot, 1.5 Veg, 1 Fat

Baby Potato and Seafood Stew

Baby Potato and Seafood Stew

 

Serves 2

Per person: 2 CC, 2 Veg, 1 Fat, 2 Prot

 

400g parcooked baby potatoes, quartered

100g red onion, chopped (1 Veg)

10 ml olive oil (2 Fat)

1 tin WL chopped tomatoes (2.5 Veg)

½ tsp garlic, crushed

½ tsp chopped chillies (adjust to taste)

200g Mussel meat (2 Prot)

290g shrimp (2 Prot)

 

Micro veggies to serve

 

Fry onions in olive oil until soft, add garlic and chilies. Stir in rest of ingredients and simmer of 15 minutes (or until potato is soft). Top up with stock/water if needed.

Serve with micro veggies J

Brazilian Fish Stew

Brazilian Fish Stew

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(adapted from Dizzy, Busy and Hungry Blog)

Serves 2 – 1 Fat, 2 Protein, 2 Veg

10ml olive oil

100g onion, chopped

1 TBS lime Juice

1 tsp ground cumin

1 tsp paprika

1 tsp crushed garlic

560g white fish (I used Kingklip), cut into cubes

100g yellow pepper, cut into strips

200g tinned tomatoes

Freshly ground black pepper and salt

125ml lite coconut milk

Fresh coriander to serve

Fry onion in olive oil, spices and garlic on medium heat until soft. Add yellow pepper strips and fry for about 4 minutes. Add fish, tinned tomatoes and season with salt and pepper to taste. Simmer on low heat from 20 – 30 minutes. Stir in coconut milk and heat though. Serve with fresh coriander and starch of choice (we had it with pasta rice) 

You know my ‘trick’ w.r.t the coconut milk – I use fat free milk with a few drops of coconut essence (can be found at baking supply stores), instead of ‘normal’ lite coconut milk. If you use coconut milk, add an extra ½ fat serve from your allowance (1/4 per person)

Smoked Snoek and Pea Pilaf

Adapted from Fresh Living Magazine – May 2015

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Serves 1

1 Fat, 1.5 Veg, 1 Prot

 

5ml olive oil

50g onions, chopped

1/4 teaspoon each:  cumin seeds, ground coriander, 2 bruised cardamon pods

70g flaked smoked snoek

140g cooked brown rice

70g peas

Lemon juice. Salt and Pepper to taste

Fresh coriander to serve

 

Fry onion and spices in olive oil until soft.  Add rest of ingredients (except coriander), and heat through.  Serve with fresh coriander.

 

 

Creamy Haddock Pasta

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Serves 2

 

Per serving – 1.5 Protein, 1 Milk, 1 Fat, 1/2 CC

 

360g haddock

500ml fat free milk

10ml extra light margarine

2 TBSP self-raising flour

A handful fresh dill

Salt and lemon pepper to taste

 

Poach haddock in 1 cup milk with dill added – for about 5-10 minutes until fish flakes easily.  Remove haddock, flake and set aside.  Using your microwave – melt margarine and stir in flour to form a thick paste.  Add a bit of milk, stir until smooth.  Stir into the milk haddock was poached in, make sure to get a smooth paste, stir with a whisk if lumps form.  Slowly add the rest of the milk, keep stirring.  Add seasoning to taste.  Add flaked haddock and simmer for a few minutes to heat through.

 

Serve with a serving of pasta or cauliflower mash (count as extra CC (pasta) or veg (Cauliflower).

Pilchard Puttanesca

Pilchard Puttanesca

Adapted from Fresh Living Magazine May 2015

 

QUICK AND EASY!

 

Serves 2

1 Serving = 2 Prot, 2 Veg and 1 Fat (pasta excluded)

 

400g Pilchards in sauce (1 large tin)

400g Tomato and Onion mix (1 large tin)

½ teaspoon crushed garlic

30 ml capers

90g olives (pitted)

Lemon Juice

Salt and Pepper

 

Fresh Parsley and Cooked Pasta to serve

 

Mix all the ingredients together in a saucepan and simmer to heat through (10 minutes max). Serve with pasta (as per your formula) and fresh parsley!

 

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Fish Chowder

This works great with haddock and other white fish as well 🙂

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50g onion, chopped

5ml olive oil

100g carrots, chopped

280g hake (raw)

200g potatoes

1/4 teaspoon fish spice

Lemon pepper

Salt

Fresh dill

 

Fry onions in olive oil until soft, add spices and fry for a minute or tw0.  Add the rest of the ingredients, plus 350ml water.  Simmer until all ingredients are soft (check potatoes and carrots).  Top up with water if needed.  Liquidise (if preferred) and serve with fresh dill.

 

Serves 1 – VERY large portion, can be split between 2.

2 Protein, 2 CC, 1.5 Veg, 1 Fat