Kate's WW menu plan for quilters!

this is very interesting, kate. i'll save it and read thru a few times to let it sink in. one question that came immediately to mind is about bananas. as these are so starchy, do they still have same points as say an apple, orange, pear, grapes, kiwifruit? any other weird, out of the usual, things we should know about? hugz, jeanne

No. Yer average banana is 1.5 points, whereas an apple is half a point. But remember that no-one got fat eating bananas and other fruit! Avocado is another high one: a single 155g avocado is six whole points. The real diet busters are cakes, biscuits, processed foods, and ready meals! Cooking it yourself means you really can control what goes in it, and you get enough to fill you up, rather than something stuffed with e-numbers, guar gum and preservatives, and where the calory control comes from having a tiny portion.

Watch your portion control! A single lean chicken breast (165g uncooked) is a portion. It's 2.5 points. 225g of rump steak is 5 points. For things like spag bol, remember that a little meat can go a long way with added veggies! I use turkey mince rather than beef.

In the US - WW we count 1/2 banana as 1 point.

Here a small banana is one point and a large one is one and a half.

Here are a few more recipes for this week:

Chicken and pasata casserole:

For 4 people:

Fry the chicken and onions/shallots in the olive oil until nicely golden. Add the pasata and the pepper and olives. add the herbs and salt and pepper, and mix gently. Leave to simmer with a lid on while the rice cooks. For each person, use 2oz of uncooked Camargue red rice or brown basmati rice: bring a pot of water to the boil and cook the rice for 30-35 minutes. Rinse thoroughly with boiling water, and serve with the casserole.

Red rice and brown rice have enough flavour to taste through the casserole. This one works out at 3 points per serving for the casserole, and three for the rice.

Cajun Chicken Goujons:

Place the chicken breasts, seasoning and olive oil in a poly bag: tie up the neck securely and massage together to coat the chicken evenly in spice mix. Separate all the chicken strips and lay out on a non-stick baking sheet. Bake along with the chips/oven fries.

CAJUN SPICE MIX =============== 1/4 Cup of salt 2 Tbsp. cayenne pepper 2 Tbsp. paprika 1-1/2 Tbsp. onion powder 1 Tbsp. freshly ground black pepper 1 Tbsp. freshly ground white pepper 1 Tbsp. garlic powder 2 tsp. dried basil 1 tsp. chili powder 1/4 tsp. dried thyme 1/4 tsp. ground mustard 1/8 tsp ground cloves

Combine all ingredients in a small jar. (The spice mix can be stored in a tightly covered glass jar in a cool dry place out of direct light for up to 4 months.) Makes about 3/4 cup.

Three Bean Cassoulet: This one serves six.

In a large saucepan, fry the onions and pepper in the olive oil, with the garlic. Add all the other ingredients and stir well. Leave to simmer while the rice cooks. I like to use brown basmati with this. It works out at 3 points per serving if you use the bacon, and 4 points if you use the sausage.

Chicken/turkey spag bol: serves six

In a large skillet, brown the mince Add the onions and garlic. Add the other vegetables as they are chopped... Add the tomatoes, herbs, Worcestershire sauce, and salt and pepper to taste. Simmer gently for 20 minutes, then start the pasta...

Bring a large pot of water to the boil. Allow 60g of pasta per person (a medium portion, for 3 points), and cook until al dente - takes about

Kate's Home Made Mayo!

Place everything but the oil in a large jug: add about half the olive oil. Whiz madly with a wand blender until everything is well and truly combined. Add the rest of the olive oil... Whiz again. Then start adding the sunflower or grapeseed oil in a steady stream, until it goes thick.

Using the wand blender means all the tedium of adding the oil a tiny bit at a time is rendered useless! This usually takes me less than 5 minuets to make. The points value is the same as a standard commercial full fat mayonnaise. It stores well in the fridge for several weeks. You can use it whole, or cut it half and half with 0% fat Greek Yoghurt or fomage frais to make creamy salads like potato salad and coronation chicken. Made like this it is quite strong flavoured. Sometimes, just for a change, I use made up whole grain mustard instead of the mustard powder.

Enjoy! :)

Yum! I love Basmati Rice and keep the white and brown on hand at all times. I love the way it smells when it's cooking. I keep a small amount of regular white rice for pudding but never use it for regular meals.

James isn't interested in 'boring white rice', and much prefers the brown/red/wild/whatever types! White basmati is our standard rice for curries and quick meals as it only takes 10 minutes to cook. It's so much better than 'easy cook' rice that I never use that stuff, except for camping! None of us are rice pudding eaters, but I do keep some arboreo rice for risotto and the occasional Roman or Indian style rice pudding.

Yummy, already made the coronation chicken (used only drained low fat yoghurt with white balsamico instead of the majo) and the potato salad (also with lf yoghurt and white balsamico and mixed in cucumber and red pepper) to accompany a grilled trout.

Uschi always on the lookout for tasty new recepies that can be made low fat

Kate Dicey schrieb:

Once you have tasted that lovely nutty taste of Basmati rice you can never return to the boring and bland regular white rice again. I discovered it years ago and have been using it ever since.

Hope you made extra cause I'm going to be rude and drop by for supper. That sounds yummy and cool!

OK, you bring a fq of purple and I'll cook :-)

Uschi

SNIGDIBBLY schrieb:

Sounds like a fair trade to me.

Glad you found something to use and adapt! :)

I don't think James has ever eaten standard Patna rice at home... White Basmati is his 'boring' rice! Have you tried the Camargue? Wonderful nutty flavour, and a true red in colour. The water from it looks like the rice was cooked in red wine!

We also use Basmati rice, it takes 13 minutes in the microwave in the "special" microwave rice cooker (found at WalMart). The smell of Basmati rice wonderful. We buy it at Costco, 15/20 lbs. at a time.

I start the rice and then do the stir-fry, supper in less than 20 minutes, how great is that?

Bonnie, in Middletown, VA

Nooooo! I don't think I've ever seen it on the shelf. Arkansas grows a lot of rice and I have found Texas grown Basmati but I usually buy the India import at my local Wal*mart. I have never heard of Camargue. It sounds like something DS and I would like. What is the origin? Basmati is Indian and we have a small community of East Indian folk here in Bentonville (they run several motels and work in WM general office) so we have some items to pick from. I love their herb/soice mixes. We are getting a new Sam's Club out by the I-540 Bypass soon and then I can buy in bulk.

It comes from France, down in the Camargue region. Here's a link: