Super fast cook ahead ideas from weight watchers...Ive not made but they look quick and healthy
Curried sausage stew
Servings: 4
Prep Time: 10
Cooking Time: 40
Level of Difficulty: Moderate
Classic curried sausages are a great budget meal that’s quick and easy to whip up midweek.
Ingredients
2 tsp olive oil
400 g extra lean pork sausage
1 medium brown onion, coarsely chopped
2 clove(s) garlic, finely chopped
3 medium carrot(s), sliced
3 tsp curry powder, mild
1 individual beef stock cube, reduced-salt variety, to make 2 cups (500ml) beef stock
1 tbs tomato chutney
½ cup(s) frozen green peas (60g)
½ cup(s) fresh coriander, sprigs
Instructions
1. Heat half the oil in a deep non-stick frying pan over medium heat. Cook sausages, turning, for 2 minutes or until light golden. Transfer to a plate. Cut in half widthways.
2. Heat remaining oil in same pan over medium heat. Cook onion, garlic and carrot, stirring, for 3 minutes or until softened. Add curry powder and cook, stirring, for 30 seconds or until fragrant. Add stock, chutney and sausages and bring to the boil. Reduce heat and simmer, uncovered, for 25 minutes.
3. Add peas and cook, covered, for 2 minutes or until heated through. Sprinkle with coriander to serve.
Korma vegetable curry
Servings: 4
Prep Time: 15
Cooking Time: 35
Level of Difficulty: Easy
Cubes of smooth tofu and sweet pumpkin are an ideal match for the mild heat of this quick curry.
Ingredients
800 g pumpkin, butternut, raw, peeled, cut into 3cm pieces
1 large brown onion, cut into thin wedges
2 clove(s) garlic, crushed
¼ cup(s) Indian curry paste, korma, (60g)
400 g canned diced tomatoes
350 g cauliflower, cut into florets
180 g low-fat Greek yoghurt
300 g green beans, cut into 3cm pieces
300 g Firm tofu, cut into 3cm pieces
½ cup(s) fresh coriander, chopped
2 cup(s) white boiled rice, basmati
4 x 3 second spray(s) oil spray
Instructions
1. Spray a large saucepan with oil and heat over high heat. Add the pumpkin and cook, stirring, for 5 minutes or until golden. Transfer to a plate.
2. Add the onion and garlic and cook, stirring, for 3–5 minutes or until softened. Add the curry paste and cook, stirring, for 1 minute or until fragrant.
3. Add the tomatoes, cauliflower, pumpkin and 1½ cups (375ml) water. Bring to the boil. Reduce heat to low and simmer, covered, for 15 minutes. Add the yogurt and beans and simmer for 5–7 minutes or until vegetables are tender.
4. Stir in the tofu and half the coriander. Serve the rice topped with the curry and sprinkled with the remaining coriander.
One pot chilli chicken and bean bowl
Servings: 4
Prep Time: 10
Cooking Time: 15
Level of Difficulty: Easy
This super filling 0 SmartPoints chicken bowl is filled with black beans, corn and zucchini.
Ingredients
1 large red onion, finely chopped
2 tsp chilli powder, Mexican variety
400 g canned diced tomatoes (1x400g can)
1 tbs tomato paste
400 g canned black beans, rinsed, drained (1x400g can)
400 g cooked skinless chicken breast, poached, chopped
2 medium zucchini, cut into 2cm pieces
1 cup(s) frozen corn kernels (160g)
⅓ cup(s) 99% fat-free plain yoghurt (80g)
1 x 3 second spray(s) oil spray
Instructions
1. Lightly spray a large non-stick frying pan or saucepan with oil and heat over medium heat. Cook onion, stirring, for 5 minutes or until softened. Add chilli powder and cook, stirring, for 1 minute or until fragrant.
2. Add tomatoes, paste and ⅓ cup (80ml) water and bring to the boil. Add black beans, chicken, zucchini and corn and simmer, stirring, for 5 minutes or until vegetables are just tender. Sprinkle with black pepper and serve with yoghurt.
