Side Dishes

Whipped Feta, Corn and Baby Marrow Crostini

Serves 4
1 serve = 1 Fat + 2 Protein
Good Choice  Recipe

Prep 20 minutes
Cook: 20 minutes

1 baguette (120g sliced into 1cm thick pieces)
30ml (2tbsp) Weigh-Less Extra Virgin Olive Oil 
210g  room temperature feta cheese, block or crumbled
60g room temperature medium fat cream cheese 
1 Tbsp chopped basil 
2 cloves garlic divided
1 ear corn
1 baby marrow cut into 1 – 1 ½ cm inch thick pieces
Juice of ½ lemon

½ tsp red pepper flakes

Slice the baguette into 1 cm thick pieces. Use 2 tbsp of the Olive Oilto brush each side of the slices, then bake at 400⁰ F ( 204⁰ C ), for 5 minutes on each side, or until lightly toasted.

In a food processor, whip room temperature feta and cream cheese until smooth, just a minute or two. Add the chopped basil and 1 clove of minced garlic and mix until evenly combined. In a small bowl, combine the other 2 tbsp of olive oil with 1 clove of minced garlic. Brush onto the corn and planks of baby marrow. On either a grill, a grill pan, or a sauté pan, cook the corn and baby marrow over high heat until cooked through and slightly charred, 5 to 10 minutes. Chop the baby marrow into small pieces and cut the corn from the cob, trying to keep the corn as intact chunks if possible. Spread a bit of whipped feta onto each slice of baguette, then top with a sprinkle of corn and a piece of baby marrow. Drizzle with a squeeze of lemon juice, lightly sprinkle with red pepper, and garnish with chopped basil.

Ready in

40 min

Sweet Corn Fritters

Serves 12
1 Serve = 1¼ CC +
½ Fat
Good Choice Recipe

Prep: 10 min

Cook: 10 min

250g cake flour
300g canned whole corn kernels
3 sachets sweetener powder 
10ml (2tsp) baking powder
30ml oil
150ml water

Sift the flour and baking powder together in a bowl. Add the sweetener and corn kernels to the flour. Add the water gradually. Stir until the batter has a thick, dropping consistency. Heat a non-stick frying pan. Spoon a little oil onto the surface of the pan. Drop spoonfuls of the batter into the pan, cook until brown. Turn and cook the other side. Continue until all the batter 
is used. 

Ready in

20 min

Spinach Appetizers

Serves 12
1 Serve = 1CC + 1 Protein+ ½ Fat
Good Choice Recipe

Prep: 120 min
Cook: 25 min

280g package frozen chopped spinach, thawed and drained
500ml (2 cups) dry bread crumbs
3 eggs, beaten
90g grated parmesan cheese
½ onion, chopped
30ml (2 tbsp) Weigh-Less Extra Virgin Olive Oil 
90g grated cheese

In a large bowl, mix together chopped spinach, dry bread stuffing mix, eggs, parmesan cheese, onion, and olive oil and Clover Low-Fat cheese. Cover and chill in the refrigerator approximately 30 minutes. Drop rounded spoonfuls of the mixture onto a large, lightly greased baking sheet. Place baking sheet in the freezer approximately 1 hour. When ready to bake, allow the balls to partially thaw (about 30 minutes). Preheat oven to 180°C (350°C, Gas Mark 4). Lightly grease a large baking sheet. Bake the balls in the preheated oven

20-25 minutes, or until lightly browned.

Ready in

145 min

Mini spinach, ham and

mushroom quiches

Serves 6 (2 each)

1 Serve = 1 ½ Protein + ½ Veg + ½ Fat

Makes 12 mini quinches

Best Choice recipe

Prep: 10 min

Cook: 20 min

6 eggs

1 cup sliced mushrooms

270g lean ham

½ cup baby spinach

1 tbsp Weigh-less Extra Virgin Olive Oil

Weigh-Less Non-Stick Spray

Salt and pepper

Heat the olive oil in a large, non-stick pan and fry the sliced mushrooms until golden, add the spinach and fry until wilted. Set aside and leave to cool. Once mushroom mixture has cooled, whisk in the eggs, salt and pepper and spoon into a 12 hole muffin tin that has been coated with non-stick spray. Roughly chop the ham and add to the mixture. Bake in a 200°C oven for 15 minutes or until cooked through. Leave to cool before wrapping in cling wrap and storing in fridge.

(makes 12)

Ready in

30 min

Baked breakfast

mini pizzas

Ready in

25 min

1 Serve = 2 CC + 1 Veg + 2 Protein

Serves 4

Better Choice recipe

Prep: 10 min

Cook: 15 min

4 wholewheat pita breads

200g Weigh-Less Pasta Topping

200g lean back bacon

1 cup baby spinach

60g reduced-fat cheese

4 eggs

 

Grill the bacon in a hot, non-stick pan, roughly chop and set aside. Place defrosted pita breads on a non-stick baking ray and top with the pasta sauce. Sprinkle with bacon, and top with the shredded spinach and grated cheese. Make a small well in the center of each pizza and crack in the egg. Bake at 180° for 15 minutes. Serve immediately.

 

Kale Chips

1 Serve= 1½ fat 

Serves 1

Best Choice


1 cup bite-sized kale leaves. 
½ tablespoon olive oil. (7½ ml = 1½  fat)
½ teaspoon salt.

Remove the kale stems and cut the leaves into bite size pieces.  Wash and dry the leaves – you can use a salad spinner to ensure the leaves are dry. Use ½ tablespoon of oil per baking sheet of kale chips. 


“Massage” the oil into the leaves to ensure all the nooks and crannies are coated. The oil also helps the spices stick to the leaves.  Spread the kale evenly into a single layer on the baking sheet. Bake the kale chips at 300°F / 150°C for 10 minutes, then rotate the pan, and bake for another 15 minutes. Let the kale chips cool on the baking tray for 3 minutes to allow the kale chips to crisp up even more. Enjoy!
 

 

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the healthy way

the Weigh-Less way."

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