cosy bowls 102+ WINTER WARMERS NEW PROGRAM RECIPES INSIDE MOUTH-WATERING RECIPES & TIPS MOUTH WATERING ER O N G H Chicken & vegetable ramen, p48

Transcription

1 MB ER O N T- MOUTH WATERING MOUTH-WATERING RECIPES & TIPS E G RI WEI H 102+ ES U E N cosy bowls LOSS S HEALTHY WINTER WARMERS Chicken & vegetable ramen, p48 5 SmartPoints Carrot & lentil soup, p36 2 SmartPoints Spicy chickpea & vegie bowl, p86 3 SmartPoints NEW PROGRAM RECIPES INSIDE Warm chia & oat pudding, p16 5 SmartPoints

2 WELCOME Cosy up to delicious comfort food. When the temperature drops, there s really nothing better than wrapping your hands (and your mouth) around a cosy bowl of tasty, warm food. That s why we ve created this must-have cookbook jam-packed with delicious dishes you can enjoy in a bowl! From creamy breakfast oats and steaming soups to classic curries, satisfying stews, hearty pies and yummy sweet puddings, there is just so much deliciousness you can serve in a bowl. So warm up from the inside with these fantastic meals where all you need is a spoon or a fork and a cosy spot to savour the flavours. Winter cooking has never been easier! MEET OUR TEAM LUCY KELLY Senior Food Editor Lucy lives, breathes and eats healthy food! When she s not whipping up a delicious meal for her family, she s trying out the latest restaurant trends (purely for research purposes, of course...). Nour Nazha Program & Nutrition Manager Nour knows nutrition and checks all our recipes to ensure they are balanced. But she still lets a few sweet treats slip through no-one can live totally without cake! michelle celander Program & Content Director Michelle heads up the team that constantly motivates and educates members to reach their weight-loss goals. Her goal? To make chocolate 0 SmartPoints (she s still working on it).

3 PORK & FENNEL PIE, P90 CHICKEN & SPINACH KORMA, P64 PRAWN BISQUE, P33 PEAR & GINGER F ILO TRIANGLES, P106 CONTENTS 8 KITCHEN BASICS 9 TIPS FOR WINTER 10 BRING ON BREKKIE 22 FILL-ME-UP PORRIDGE 24 SERIOUSLY GOOD SOUP 36 VEGIE-LADEN SOUPS 38 YUMMY RICE & NOODLES 52 TASTY PASTAS 54 GIVE EM CURRY 68 SATISFYING STEWS 88 EASY AS PIE 98 COTTAGE PIES 100 DELISH DESSERTS 110 ALL-MINE PUDDINGS 112 MEAL PLANNER 115 INDEX

4 YUMMY RICE & NOODLES prep 4 10 mins mins serves 30 cook + 10 mins standing Indian lamb & cauliflower pilaf 7 SmartPoints VALUE PER SERVE Ingredients 300g lean lamb leg steaks, fat trimmed, cut into 2.5cm pieces 1 tbs garam masala (see Cook s Notes) 1 brown onion, finely chopped 1 cup (200g) basmati rice 1 tsp ground turmeric 1½ cups (375ml) chicken stock 600g cauliflower, cut into small florets 100g baby spinach leaves ½ cup fresh coriander sprigs Method 1 Lightly spray a large saucepan with oil and heat over medium-high heat. Combine lamb and garam masala in a bowl. Cook lamb, turning, for 3 minutes or until browned. Transfer to a plate. 2 Lightly spray same pan with oil and heat over medium heat. Cook onion, stirring, for 5 minutes or until softened. Add rice and turmeric and cook, stirring, for 1 minute to coat. 3 Add lamb and stock and bring to the boil. Arrange cauliflower over rice mixture. Reduce heat and simmer, covered, for 15 minutes or until rice is almost tender. Set aside, covered, for 10 minutes. Add spinach and stir to combine. Sprinkle with coriander to serve. cook s notes Garam masala is a popular Indian spice blend (usually pepper, caraway seeds, fennel seeds, cardamom, cinnamon and cloves). Find it in the spice aisle of most supermarkets. Add it! Swap it! 200g 99% fat-free plain yoghurt mixed with 1 garlic clove (crushed), 1 tsp f inely grated lime rind and 2 tsp lime juice to serve. Lamb for skinless lean chicken breast f illets. + 0 SmartPoints 1 SmartPoints CHECK INGREDIENT LABELS TO ENSURE THE PRODUCTS YOU USE ARE GLUTEN FREE. 40 weightwatchers.com/nz

5 A WONDERFUL ONE-PAN MEAL FOR WEEKNIGHTS

6 A CLASSIC CURRY THAT PACKS PLENTY OF HEAT!

7 GIVE EM CURRY serves 4 20 mins prep 1 hour cook & 45 mins Beef & kumara vindaloo 8 SmartPoints VALUE PER SERVE Ingredients 500g lean beef chuck steak, fat trimmed, cut into 5cm pieces 1 large brown onion, finely chopped 1 carrot, cut into 2cm pieces 2 celery sticks, thinly sliced ¼ cup (70g) vindaloo curry paste (see note) 1 cup (250ml) reduced-salt beef stock 400g can diced tomatoes 1 tbs white vinegar 300g orange sweet potato (kumara), cut into 2cm pieces 150g baby green beans Method 1 Lightly spray a large non-stick saucepan with oil and heat over medium-high heat. Cook beef, stirring, for 5 minutes or until browned. Transfer to a plate. 2 Lightly spray same pan with oil and heat over medium-high heat. Cook onion, carrot and celery, stirring, for 5 minutes or until softened. Add paste and cook, stirring, for 1 minute or until fragrant. Add stock, tomatoes, vinegar and beef and bring to the boil. Reduce heat and simmer, covered, for 1 hour. 3 Add sweet potato and simmer, uncovered, for 25 minutes or until potato is almost tender. Add beans and simmer, uncovered, for 5 7 minutes or until potato is tender and beef is falling apart. Serve. NOTE: A vindaloo is a hot curry. If you prefer less heat, reduce the curry paste to 2 tablespoons. The recipe will then be 7 SmartPoints value per serve. CHECK INGREDIENT LABELS TO ENSURE THE PRODUCTS YOU USE ARE GLUTEN FREE. Add it! 99% fat-free plain yoghurt mixed with fresh coriander (chopped) to serve. + 0 SmartPoints Swap it! Beef for lean lamb leg. 1 SmartPoints weightwatchers.com/au 67

8 SATISFYING STEWS serves 4 mins 30 prep 4 hours cook + 10 minutes (on low) Slow-cooked sweet & sour chicken 3 SmartPoints VALUE PER SERVE Ingredients ½ cup (125ml) reduced-salt chicken stock 225g can pineapple pieces in natural juice, drained, plus ½ cup (125ml) juice reserved 2 tbs tomato paste 2 tbs apple cider vinegar 2 tbs gluten-free soy sauce 3 garlic cloves, finely chopped 2 tsp finely grated fresh ginger 8 x 70g skinless chicken lovely legs 2 carrots, sliced 1 red capsicum, coarsely chopped 1 green capsicum, coarsely chopped 1 celery stick, sliced 400g snow peas 1 bunch bok choy, thickly sliced Method 1 Place stock, reserved pineapple juice, paste, vinegar, soy sauce, garlic and ginger in a 4.5 litre (18-cup) slow cooker and whisk to combine. 2 Add chicken, carrot, capsicums and celery. Cook, covered, on low for 4 hours (or high for 2 hours) or until chicken is cooked through. 3 Add pineapple pieces, snow peas and bok choy and cook, covered, on low for 10 minutes (or high for 5 minutes). Serve. SERVE WITH: 0 SmartPoints value green shallots (thinly sliced). Make it 0 SmartPoints: Swap drumsticks for 500g skinless lean chicken breast f illets (fat trimmed, cut into 3cm pieces). Cook on stovetop for 20 minutes. Add it! 2 cups (340g) cooked brown rice to serve. + 4 SmartPoints Swap it! Chicken for 4 x 200g pork forequarter chops (fat trimmed). + 0 SmartPoints CHECK INGREDIENT LABELS TO ENSURE THE PRODUCTS YOU USE ARE GLUTEN FREE. 82 weightwatchers.com/nz

9 ONCE IT'S IN THE SLOW COOKER JUST SET AND FORGET

10

11 DELISH DESSERTS serves prep mins hours mins freezing cook Berry ice-cream sundaes 2 SmartPoints VALUE PER SERVE Ingredients 3 bananas, chopped 1 tbs cocoa powder 2 tsp gluten-free cornflour ½ cup (125ml) skim milk 1½ tbs sugar-free maple syrup ⅓ cup (80g) 99% fat-free plain yoghurt 250g blueberries 250g raspberries 1 tbs chopped natural almonds, toasted Method 1 Place banana in a small airtight container and freeze for 3 hours or until frozen. 2 Combine cocoa, cornflour and one-third of the milk in a small saucepan over medium heat. Stir until smooth. Add remaining milk and bring to the boil, stirring. Reduce heat and simmer, stirring, for 1 minute or until thickened. Add syrup and stir to combine. Set sauce aside to cool (see Cook s Notes). 3 Process frozen banana and yoghurt in a food processor until smooth and combined. Spoon mixture into a piping bag fitted with a 2cm fluted nozzle and place in the freezer for 30 minutes or until firm enough to pipe. 4 Divide berries among 4 serving bowls. Pipe over yoghurt mixture and drizzle with chocolate sauce. Sprinkle with almonds to serve. CHECK INGREDIENT LABELS TO ENSURE THE PRODUCTS YOU USE ARE GLUTEN FREE. cook s notes This chocolate sauce can be served warm or cold. Add it! 1 tbs toasted shredded coconut to serve. + 0 SmartPoints Swap it! Skim milk for unsweetened almond milk. 1 SmartPoints weightwatchers.com/au 105

12 MAKE HEALTHY HAPPEN! Let Weight Watchers inspire you to cook easy, delicious, nutritious meals to help you love eating better and feel fantastic. CODE: AUS $15.95 NZ $17.50