Cauliflower and Cheese Soup

Sounds and tastes extremely decadent, but it is so  easy and quick to make and a very healthy and filling meal!  🙂

200g Potato, cubed

300g Cauliflower (I used frozen cauliflower and it worked well)

200ml Chicken stock (or Veggie Stock, if preferred)

250ml Fat free milk

60g finely grated low fat cheese

White Pepper and salt

Smoked Paprika

Boil potato cubes in chicken stock for 10 minutes on medium heat.  Add milk and cauliflower and cook until soft.  Season with salt an d pepper to taste.  Liquidise with handblender.  Stir in grated cheese and dish up in soup bowls.  Sprinkle with a bit of Smoked Paprika and stir through – it gives a lovely colour and taste!

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Serves 2:  1 Serving =  1 CC, 1.5 Veg, 1/2 Milk, 1 Prot

PS:  Make this “Best Choice” by using Low Fat Feta!

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Curried Lentil and Potato Soup

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100g peeled and cubed potato
200g cooked (or tinned) red lentils
250ml veggie stock (you can use more if you find the soup too thick)
150g tomato and onion mix
5ml mild curry powder
2.5ml turmeric
Salt and pepper to taste

Fresh coriander to serve

Cook potato in veggie stock until soft – but not mushy (about 20 min). Add rest of ingredients, lower heat to slow simmer for about 15 min.

Liquidise (if preferred) and serve with fresh coriander.

Serves 1 – 1 CC, 2 Prot, 1.5 Veg

Tomatoey Potato Curry

As you know by now, I love my veggie curries – so this recipe may seem familiar – just a twist on a previous one!

1 tsp olive oil (1 Fat)

½ tsp crushed ginger and garlic

1 tin WL Chopped tomatoes (2 Veg)

½ tsp turmeric

¼ tsp mustard seeds

¼ tsp cumin seeds

200g parboiled baby potatoes (cut in quarters and microwave, covered with water for about 10 min) (2CC)

1 tsp curry powder (mild or medium – to taste)

75g chickpeas (tinned) (1 Prot)

125ml veggie or chicken stock

70g peas (blanched) (1 Veg)

Fresh coriander for serving.

Fry mustard seeds, cumin seeds and curry powder in olive oil for a minute or so. Add crushed ginger and garlic, fry for a few seconds and add rest of ingredients. Top up with veggie stock if needed. Simmer on low/med heat until potato is soft.  Serve with fresh coriander

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Potato, Leek and Biltong Soup

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Serves 2
Per serving:  1 fat, 2 CC, 1/2 Protein

10ml olive oil
50g leeks, chopped,
400g potato, cut into cubes
40g biltong powder
Salt and pepper

Fry leeks in olive oil until soft. Add potato cubes, seasoning and 750ml water. Simmer until potato is soft. Liquidise soup, stir in biltong powder and simmer for 5 minutes.  Serve with a bit of coarse black pepper and thyme.

Vegetarian option: replace biltong with feta

Potato and Chickpea Curry

Potato and Chickpea Curry

Serves 1

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5ml olive oil

50g finely chopped onion

1/4 tsp cumin

1/2 tsp crushed ginger and garlic paste

1/2 teaspoon Woolies curry powder

200g par cooked potato

75g chickpeas (tinned/cooked)

100g Weigh-Less Pasta topping (or tomato and onion mix)

100ml lite coconut milk (I make my own – 100ml and a few drops of coconut essence – it saves on a fat portion)

Salt and Pepper to taste

 

Fry onion and spices for a couple of minutes until onion is soft.  Add rest of ingredients and simmer on medium heat until potato is cooked through.  Serve with fresh coriander.

 

2CC, 1 Protein, 1 Fat

Lentil, Carrot and Potato Patties

160g cooked potato

50g grated carrots

100g cooked lentils

a squirt of sweet chili sauce

salt and pepper

Cajun or Moroccan spice

 

Mix it all together and bake in muffin pan at 180C for about 30 min, leave to cool before carefully removing from muffin pan. 

 

Mix 125g plain yogurt with 5ml dried mint (you can use finely chopped fresh mint as well) – serve with lentil patties

 

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Mini Cottage Pies

360g lean mince
50g onion, grated
100g sundried tomatoes, chopped
20g raw oats
Salt and pepper to taste
Cajun seasoning – to taste, some brands are more spicy than others!

Tomato Topping:  100g tomato and onion mix, 15ml tomato sauce, Italian Herb mix

300g cooked potato, mashed – seasoned with Aromat

Mix all the ingredients (except mashed potato and tomato topping) together. Form meatballs, measuring 60 – 70g each – and place in prepared muffin tin (sprayed with non-stick spray).  Press down a bit – to make bottom half of mini cottage pies. Bake at 180C for 25min or until browned/cooked.

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Once cooked, put a spoonful of tomato mix on each mince ball, use piping bag (or just spoon on top) to add potato mixture on top, and put back in oven for about 10 min.

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1 serving = 2 mini cottage pies. Each 1 protein and 1/2 CC.

Serve with salad!  🙂