Old-fashioned Bean Soup

I made a LARGE batch, portioned and frozen and ready for autumn.  Or sooner!  🙂

20160304_120844.jpg

300g chopped onions

30ml olive oil

10ml garlic paste

600g par-cooked sugar beans (cooked for about 1 1/2 hours)

1 litre beef stock (or veggie stock for vegetarians)

200g carrots, peeled and chopped or grated

400g potatoes, peeled and cubed

2 heaped tablespoons tomato paste

50ml Worcestershire sauce

2 tablespoons dried parsley or fresh Italian parsley

Salt and pepper to taste

Using a large soup pot – fry onions in olive oil until soft.  Stir in garlic, tomato paste, Worcestershire sauce and fry for another minute.  Add the rest of the ingredients and lower heat to a slow simmer.  Top up with more stock if needed.  Simmer for about an hour, or until all the ingredients are soft.  I liquidised it a bit because I don’t like chunky soup.  Stir in dried parsley (or top with fresh parsley) and serve.

I topped each bowl with oven-baked pork sausages or lean bacon (1 additional protein serve).
20160304_120856.jpg

Serves 6

1 Serving = 1 Protein, 1 Veg, 1 CC

 

 

Advertisements

Country Style Pork Sausage Stew

image

100g baby potatoes, cut into wedges, parboiled
5ml olive oil
100g onion, cut in chunky strips
100g red and yellow peppers, cut in chunky strips
3 Weigh-Less Pork Sausages, sliced
100ml beef stock
Robertsons Garlic and Rosemary Blend
Salt and Pepper to taste

Fry onions and peppers in olive oil – add beef stock. Add rest of ingredients, cover and simmer on medium heat until potatoes and veggies are soft – about 15 minutes.

A great family meal option, just multiply with number of portions. For vegetarian option use soya sausages and veggie stock.

Serve with green salad.

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

Warm Potato and Roasted Veggie Salad

wpid-20150731_115528.jpg

 

Serves 1 – 2 CC, 1 Prot, 1 Fat, 2 Veg

 

200g baby potatoes, quartered and parcooked

50g yellow pepper cored and cut into quarters

50g red onion, peeled and quarterd

100g butternut cubes

5ml olive oil

Lemon Juice

30g low fat feta

Salt and Black Pepper

Balsamic Vinegar

 

Line baking tray with foil and coat with non-stick cooking spray. Arrange veggies and potatoes on baking tray and sprinkle with olive oil, and a generous squirt of lemon juice. Season. Oven roast at 160C for about 40 minutes until peppers blister.

Toss together and serve with crumbed feta and balsamic vinegar.

Warm Potato and Bacon Salad

Warm Potato and Bacon Salad

Serves 2, per person 2CC, 1 Veg, 1 Fat, 1 Prot

400g sliced baby potatoes, cooked

100g blanched green beans

100g onion, sliced

200g WL/lean bacon, sliced in strips

5ml olive oil

45ml WL reduced oil dressing, mixed with 100ml plain yogurt

Salt and Black pepper

 

Fry onion in olive oil until soft (add a few drops of water if needed), add bacon and green beans and fry for a few minutes until bacon is cooked. Stir in baby potatoes and mix well. Season with salt and a generous twist of black pepper. Serve warm and drizzle with dressing (can be left out).

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

Super Thick Potato and Cauliflower Chowder

image

5ml olive oil

1/4 tsp fresh garlic, chopped

50g chopped onion

150g cauliflower

200g potatoes, peeled and cubed

250ml chicken stock (add more if the chowder is too thick for you!)  Vegetarians use Veggie stock instead!

Fresh thyme (about 3 sprigs)

Salt and Pepper to taste

 

To serve:

30g low fat feta

A spring of thyme to serve

 

Fry onions and garlic in oil for few minutes, add the rest of the ingredients except feta and thyme to serve.

Simmer on low heat until potatoes are soft.

Liquidise and serve with feta and thyme

Chicken Korma Soup

Chicken Korma Soup

 

Serves 2, per serving: 2 CC, ½ Veg, 2 Prot, 1 Fat (if using lite coconut milk)

image

 

5ml olive oil

½ teaspoon each – crushed garlic, crushed ginger, finely chopped chilies (or to taste)

1 tsp Woolies Mild curry powder (use Medium if too strong)

100g finely chopped onions

400g chicken fillets, cubed

400g par cooked potato cubes

125ml lite coconut milk (I use fat free milk with coconut essence to save my fat serves ;))

300ml chicken stock

Salt and Pepper

Fresh Coriander to serve

 

Fry spices and onion in olive oil for a few minutes. Add chicken and fry for about 3 minutes. Add rest of ingredients and simmer at a low heat for about 20 minutes (make sure potato is soft). I’m not a fan of soup that’s too chunky, so I took out some of the chicken and liquidized the rest – adding the chicken back to give some texture. Serve with fresh coriander.

Fish Chowder

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

wpid-1430196250270.jpg

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