Monday, May 30, 2011

Cauliflower with Chilli, lemon and Anchovies

Don't get scared off by the addition of anchovies in this meal. It melts into the oil and just adds a really nice salty flavour, its the making of this meal so don't leave it out. Pure delish!
Here's what you will need;

1 Head of Cauliflower cut into small florets
1 Head of Broccoli
Olive oil
1 red Chilli seeded and finely chopped
1-2 Anchovy fillets
Juice of 1/2 Lemon
1/4 Fresh Parsley chopped

Steam the Broccoli and Cauliflower. I put the cauliflower in a few minutes before, Broccoli takes no time at all to cook and goes all to mush if over cooked
in a Wok add some Olive oil, the anchovies and the chilli, stir fry for a minute or so or until the anchovy melts
pop in the Cauliflower and Broccoli Stir to coat
Just before Serving add the lemon Juice and Parsley
We had this with salmon Fillets. To serve I just topped with the zest of the lemon I used on the vegetables and fried in the wok afterwards, saves on dishes and uses every last bit of that flavour! My 10 month old went crazy for this meal, I just omitted the chilli for her

Sunday, May 29, 2011

Rome wasn't Built in a Day Salad

Everyone love Caesar salad, but its actually really heavy on Calories, So I thought I'd have a play around and see if I could get most of the flavours and textures of this yummy salad but with out "bad" parts
OK here goes this is what you will need;
The Chicken I used

1/2 head Lettuce
1/2 Smoked Chicken breast chopped
1 Tomato cut into Wedges
1/2 Red Capsicum Chopped
1 Carrot Chopped
2 or 3 Anchovies
1/2 Mountain bread Slice
1 Dollop of fat free Caesar dressing or similar

Tear up the lettuce leaves and pop in a big bowl
top with the other veggies
place the mountain bread under a grill and toast lightly
break into bite sized pieces and these to the salad
top with the dressing and anchovies
dig in
topped with lovely crunchy mountain bread

Saturday, May 28, 2011

Peri Peri Chicken Noodles

If you are in a hurry to make lunch this meal is perfect, takes about 5 Min's flat. Its Full of veggies and the peri peri really packs a punch so there's no shortage of flavour.
I am currently trying to double my intake of vegetables everyday hence the large amounts, but feel free to adjust to your liking, but my theory is no one ever got fat eating veggies and they have so many benefits to your body and will help you stay full between meals and stop snacking, so I say fill that plate up! Maybe even get a bigger plate?
Heres what you will need;

3-4 Cups Veggies Chopped
1/2 Cooked Chicken Breast (I bought a beautiful marinated Peri Peri breast from the deli, but you could marinade it over night yourself and have ready to go, this is what I plan do do next time, much cheaper :)
1 Pack Miracle noodles (Brown Rice/ Quiona would also work well)
1 Tbsp Nando Garlic PeriPeri Sauce (or Similar)
1 tsp water
its important to drain all the water from Miracle noodles

Pop your chopped Veggies in a steamer cook until tender
Drain the miracle noodles, rinse them, dry them and pop in a pot of boiled water for 1 min
remove from the heat, pop them back into the colander to drain and rest on top of a dry cloth take the rest of the water, tossing them a couple of times to make sure you have it all
Pop the veggies into a big bowl together with the noodles and chicken
stir thru the sauce and enjoy

Friday, May 27, 2011

Mexican Tomato and Vegetable Soup

In this cold weather you can't beat soup! Its fast, healthy and cheap to make. This soup is lovely and thick thanks to the split peas and a nice little kick with the taco seasoning, but not hot so the kiddies will enjoy this one too, everyones happy!

1 Red Onion Diced
1 Tsp Minced Garlic
1 Pack Taco Seasoning
1/2 Tsp Smoky Paprika
4 Cups Vegetables (I used 1/2 Zucchini, 1 Carrot, 1/4 Cauliflower)
1 400g Tinned Diced Tomatoes
3/4 Cup Yellow Split Peas
4 Cups Beef Stock
1/4 cup chopped fresh parsley
Whole Grain Tortillas

Heat some oil in a large heavy based Pot, Add the onion and garlic, cook until soft
Add the rest for the veggies, the taco seasoning and paprika, stir to combine
Add the Tinned Tomatoes and Stock
Bring to the boil, then turn down the heat to a simmer for about 20 Min's or until the veggies and split peas are tender
Stir in the herbs
Serve it up in a big bowl with Toasted Whole grain Tortillas cut into wedges
Cooking time 25 Min's eating time 2 Min's

Tuesday, May 24, 2011

Beef Tomato Curry

It was a cold night here last night and I felt like getting something to warm my bones it was a toss up between Red Wine Venison Stew and a Nice Indian Curry, the man in my life asked that i save the venison for when he was home, so it was decided, Curry, and in a hurry please, this is quick and easy and might surprise you how low calorie it can be

500g Diced Beef
1 400g Tinned Tomatoes diced
1.5 Cups Beef stock
1 Onion Diced
1 Tsp each Garlic and ginger minced
3 Tsp Milk Indian Curry Powder (can Use paste just as easily)
1 Carrot Chopped
500g Pumpkin chopped
1/2 Zucchini chopped
1 Red capsicum
Brown Rice or Miracle Rice to serve 

Heat a little oil in a pan, add onion and saute, 
Add Beef and Brown
Add Garlic, Ginger and Curry, stir until fragrant
add Tinned Tomatoes and beef stock
Bring to the boil then reduce to a simmer and let sauce thicken
Serve up with your Rice (122 Cal's Brown Rice, 10 Cal's Miracle Rice)

Calorie Content 1 Serve

Monday, May 23, 2011

Brown Rice Salad

This salad is great s a side for dinner served with fish or even for lunch with some chicken diced and mixed thru
what you will need;

1 Cup Brown Rice
2 Cups of water
Roasted red capsicum chopped
3-4  Tomatoes cut into wedges
1-2 Spring Onions Chopped
cubed feta to serve

For Dressing
1/2 Tsp each Dijon & Seeded Mustard
2 Tbsp Balsamic Vinegar
1 Tbsp Olive Oil
1 Tsp Honey

Cook Rice in water by your preferred method
Chop all veggies
Mix the dressing in a small bowl
Combine all the ingredients, top with Cheese
Serve with your side, I had Steamed herb fish, so delicious
A nice addition to this would be some marinated Kalamata olive

Sunday, May 22, 2011

Turkey Fajitas

I have probably told you this a bunch of times previously, but I love mexican food, there aren't enough good mexican restaurants in this city! But more the reason to cook it yourself, that way you know exactly what went into it and won't have to worry about getting home safely after the third margarita! (not that you would of course ;)
This is what was on the menu for Friday nights dinner at our place, we didn't have margaritas unfortunately but settled for a nice white wine, ah the sacrifices I have to make....
Here what you will need;

500g Turkey breast chopped
for the marinade
1 Tbsp Coconut Oil
1 Tbsp Lime Juice
1 Tsp Chilli Jam (powder, sauce, whatever you have)

Spring Onion
Multi Grain Tortillas (I used Mission)

Mix the chopped turkey (or Chicken) and the marinade ingredients in a bowl and leave in the fridge for about an hour
Heat the tortillas as per the bag instructions

spread a little meat mixture on each tortilla top with the salad wrap and eat eat eat

Salmon & Sweet Potato Patties

Anything that can pass as a finger food is very popular in our house these days with a ten month old zooming around and insisting on feeding herself, but I really don't want to be cooking up two different dishes at every mealtime, so its get the thinking cap on and think of meals that are quick, healthy and wont bore poor mum half to death

Today for lunch we made Sweet Potato and Salmon patties they were done on the plate in 20 Min's flat
here's what you will need;

400g Tin Pink Salmon
400-500g Sweet potato cooked and mashed
85g tin of sweetcorn
1 spring onion
1 Tbsp Chopped herbs
zest of 1 lemon
1 egg
1/4 Cup of low fat grated cheese
Polenta flour to roll

Drain salmon, flake it and take out any bigger bones (if it was just for me I would leave them as they are a great source of calcium, but not a good idea for a small baby)
Add the rest of the ingredients form into patties about the size of the palm of your hand, roll in the polenta flour and cook for a couple of Min's (or until warmed thru) in a frying pan lightly sprayed with oil

Thursday, May 19, 2011

Pad Thai inspired miracle noodles

I am a huge fan of Pad Thai...or rather I was until I worked out the calorie content this beauty weighs in at about 1200 calories! So here goes at cleaning it up this comes in a LOT lower roughly 120-150

1 Pack Miracle Noodles (you can use rice vermicelli if you don't have but it will affect the calorie content)
1 tin Chilli tuna
1 Cup Veggies Chopped

For the Sauce
1 Tbsp Lime Juice
1Tbsp Peanut butter
2 Tbsp Chilli Sauce
1 tsp Soy Sauce
Yummy Sauce ready to pour 

Drain and rinse the noodles add to boiling water for 1 min, remove from water and pat dry.
Add chopped veggies to the pot and boil until tender
To make the sauce mix all the ingredients in a small bowl and heat in the microwave for about 20 sec just to melt the peanut butter. mix until smooth
Combine all the ingredients and enjoy :)

Wednesday, May 18, 2011

Chilli Miracle Noodles

When I first discovered Miracle noodle or Shirataki noodles, I was blown away, noodles with 0 calories? couldn't be true. But it is and when I can get them they play a big part of my diet. It is now a lot easier to get them in Australia direct from the company, 20 pack will set you back USD49 (AUD46) plus you can get an extra 10% off by entering the code 767 at the checkout (I was bummed to only just find this out after ordering 40 pack doh!) Anyways enough of that if you don't have miracle noodles you can sway them out for Brown rice or Quiona for this recipe. What you'll need;

1 Pack of Miracle Noodles
1 Can Chilli flavoured chicken
1 80g tin Kidney Beans
Spring onion chopped

Now one thing you cannot miss when cooking Miracle noodles is the preparation, when you open the bag they stink, you will need to rinse them in a colander and then lightly boil for 1 min drain and dry again. I just drain the water off in a colander and pop it top of a dry cloth to let the excess drain away.
Pop them in a bowl and mix with the other ingredients
this is so simple, but just so delicious

Monday, May 16, 2011

Balsamic Chicken Kebabs with Quiona Salad

Quinoa is one of those foods you have probably heard a little about, touted under the heading "Super food" You probably thought, yeah right and went about your day not knowing how to add it to your diet. But it is an amazing food which you prepare just as you would rice (make sure and rinse it first tho) It is a complete protein which no other foods other than meats can lay claim too, so is a great option for vegetarians. It has a lovely (flavour almost nutty?)
So if you are trying to cut down on your starchy Carbohydrates Quinoa may be the answer
here's a good link for more detailed information if you are interested

Quinoa Information

For the Chicken Kebabs
500g chicken chopped into bite sized pieces
Cherry Tomatoes
2 Tbsp Balsamic Vinegar
2 Tbsp Brown Sugar

For the Quinoa Salad
1 Cup of Dry Quiona
2 Cups water
2 Cups of veggies steamed (I used Broccoli and Sweet Potato)
1 Orange Juiced and zested
2 Tbsp White wine vinegar
Chopped herbs (I used rosemary)
Cracked Pepper

Mix the Balsamic and Brown sugar until the sugar dissolves, pour over the chicken that you have threaded onto skewers, pop on a plate covered in the fridge for about an hour, turning the chicken a couple of times
Cooking Quiona the same way you would rice
Steam the veggies
Mix the orange Juice, zest, white wine vinegar and herbs
combine the Quinoa, veggies pour over the dressing and season with cracked pepper
Add the Chicken to a pan (or cook on the BBQ) browning on all sides
Serve with the Quinoa salad

Prawn Pizza

Another quick one for you. I love pizza but hate the delivered type, it always sticks in my stomach and is drowning in oil! These pizza come in around the same calorie content as 2 slices of the fast food version
heres what you will need

1 lebanese flat bread
1 Tsp Basil Pesto
a handful of cooked prawns
thinly sliced pepperoni (you can use shaved ham to cut down calories even more)
Tomato sliced
Spring Onion chopped
Capsicum, Mushroom etc
Low Fat grated Cheese

Pre heat over to 220C
Spread Pesto onto bread base
top with chopped vegetables and meat sprinkle some cheese on top ( I usually just add enough to bind it all together so you don't really need a lot)
Pop  in the oven until the edges start to brown
Slice up and enjoy

Baked Apple and Cinnamon Cous Cous

I was getting sick of serving pureed fruit to the baby everyday and wanted to come up with something that I could make a big batch of and freeze for later, this turned out so great she had to share with me too. heres what you will need
ready to pop in hot water, so easy

1 Cup Cooked Cous Cous
1 Apple peeled and grated
1 whole egg or 2 egg whites
Spray oil
Optional add in; raisins
In a bowl mix Cous Cous, egg, apple and cinnamon until combined
Spray 4 ramekins lightly with oil
divide mixture between the ramekins
Bake in a preheated oven 175C for bout 15 min
Baking in the oven

Saturday, May 14, 2011

Italian Sausage Risotto

Risotto is not something I eat very often, it seems like there is too much stirring for my liking, so I chanced my arm at a bit of a cheat and was pleasantly surprised by the out come and it was very popular with Baby also, though sometimes I think she would eat my arm if I left it in her way for too long ;) She loves her food just like her mammy. Here's what you will need;

3 Cups Stock
400g Tin of chopped tomatoes
Rice Bran oil Spray
1 Pack of good quality Italian sausages
1 Brown onion diced
2 cloves Garlic minced
1 1/4 Cups Of arborio rice
2 Tbsp Fresh Rosemary finely chopped
Dried Chilli to taste (I added this afterwards so baby could have some)
Parmesan Cheese

Place stock and Tomatoes in a pot and bring to the boil simmer until needed
in a separate pan heat some oil and saute the onion and garlic add the sausages chopped into bite sized pieces, cook until lightly browned.
Add the Meat mixture, rice and rosemary to the stock and continue to simmer, stirring occasionally.
When the sauce starts to thicken and be absorbed into the rice you will need to stir continuously (for about 5 Min's) stir in the cheese season to taste and serve

Get some really good quality Italian sausages, please don't use beef sausages from the deli, they are so full of fat and other nasty stuff, 3 beef sausages is around the same fat content as a whole block of Chocolate, Id rather the choc!) Your Butcher will have some wonderful choices and will probably have made them himself so he can tell you exactly whats in them!
To Cut down on Calories instead of stirring the cheese thru sprinkle some on top

Friday, May 13, 2011

Pumpkin and Lentil Soup

Its starting to get Chilly in this part of the world after a summer that seemed to go on forever, but all good things come to an end and it just gives us the excuse to get our winter woollies on and chow down on some yummy heart warming food, but this doesn't mean we have to eat badly, staying on track during the winter months when you are all covered up and out of sight will make it easier to get back into that bikini when summer pops her head out again. Baby and I had this for lunch the other day and it was so filling and delicious, it was her first time having curry in anything but it went down a treat.
This soup is Easy, quick and cheap to make, basically throw it all in a pot and simmer away, here's what you will need

Rice Bran oil Spray
1 Onion Diced
2 cloves of garlic crushed
1 tsp minced ginger
2 tsp mild curry powder
1 Kg Pumpkin chopped and skinned
3/4 Cups of Red or Yellow Lentils
5 Cups of water
1 stock cube
Coriander to serve

Spray a heavy based pot lightly with oil and the Onion and garlic saute for a few minutes
add the ginger and curry powder, stir for a minute or so or until the curry becomes fragrant
Add the pumpkin and lentils, stir to coat
Add the water and stock bring to the boil the reduce to a simmer and cook until the pumpkin and lentils are tender, set aside to cool
I like my soup quite chunky so I just give it a bit of a mash with a potato masher, but if you prefer it a bit smoother add half at a time to a blender and blend until you get the consistency you like
Serve in a big bowl with some coriander on top and maybe a few crisp breads

Wednesday, May 11, 2011

Mothers Day Family feast

OK this is a little late, but better late than never as they say. Sometimes it can be hard to convince your family to join you when you make the change towards a healthier lifestyle. Group meals when all the family gets together can be a disaster for the waist line when everyone brings a plate (think Pasta Bake, Lasagna, Potatoes, Cold slaw....)

But by leading by example your family will grow to love the new meals you are surprising them with and may even wow you with a few of their own that you then get to steal no guilt at all, they will probably be delighted actually!
Ingredients for Cauliflower Rice

I spent my first Mothers day with my Mum, Dad and Sister. When we get together be it for a birthday, Christmas, what have you everyone gets delegated a job. My sister generally does starter or snacks, Mum does the mains (she has a gift at seemingly pulling a fabulous meal out of thin air) I do desserts and dads on clean up detail. Of course my poor Mum always seems to have the lions share but we help with as much of the preparation as we can and there is usually such a lot of giggles, chatter and champagne in the kitchen that it hardly feels like work at all.
Fun times in the kitchen with mum

On the menu for Mothers Day was;
Roast Chicken done in my dads Pizza oven outside (the smell was divine!)
Roasted Sweet Potato
Steamed Vegetables
Cauliflower Coconut Rice
and a Cheeky Bottle of Bubbles

I Made a Lemon Meringue for Dessert which  I cleaned up as much as I could but it is Meringue after all My lemon tree in the garden is bursting with fruit and it was Mothers Day so we decided we deserved a little naughty but nice treat

I even made the pastry myself, which was a first and it was easier than I thought, but you could just as easily use low-fat pre-made pastry
What do you call this mum? its LUSH!

1 Cup Plain Flour
1/4 Cup Caster Sugar
175gm Butter cubed
Lemon Curd
3 Egg Yolks
1 Can Low fat Sweetened Condensed Milk
Zest of one lemon
1/4 Cup of freshly squeezed Lemon Juice
3 Egg Whites
1/2 Cup Sugar
Mum and dad serving up

For the pastry
Blend the flour, sugar and butter in a blender until it forms coarse breadcrumb like mixture add 2tbsp Ice cold water blend until it binds. Take out of blender, kneed a little, shape into a disk cover with cling film and pop in the fridge for about and hour.
(if you don't have a blender just rub the butter into the dry mixture with your finger tips)
Roll pastry out on a floured surface to about 5mm thick ad pop in a pop bottom tin that you have lined and greased, pop back in the fridge for about 20 min
Place pastry in a preheated 200C oven topped with more baking paper and some dry rice to weight it down cook for about 20 Min's remove and discard rice and paper cook pasty for another few Minos or until starting to turn golden brown leave to one side to cool.
baby's Dinner, Yes she ate it all!

For the lemon Curd
In a bowl combine the condensed milk, sugar, lemon juice, zest and egg yolks stir until well combined, set aside

For the meringue
Beat the egg whites until they form stiff peaks (about 10 Min's) then gradually add the sugar beating until smooth, shiny and stiff peaks are forming again
pour the lemon curd mixture into the pastry shell, top with the Meringue and bake in the oven until the peaks of your lovely gooey meringue start to brown. You can also place the curd in first bake it for 10min and then top with the meringue and brown under a grill depending on how you like it.
It turned out on the day that I was the only real fan of lemon pie, but all said they loved it and wanted it added to the Christmas and fake Christmas menus which we plan all year! So I shall take that as success!
Bubby and I

Monday, May 9, 2011

Something a Little Different

As we do every morning on Mothers Day My Mum and I were going for a walk around our neighbourhood with Baby in the pram. Its a great way to catch up on the family gossip (there usually a lot haha) and get some fresh air and exercise
Then something caught our eye perched on a bus stop was what looked like a little gift, we weren't sure what to do first, thinking maybe someone had forgotten it as they hopped on the bus rushing off somewhere else

 Pic Borrowed from Sow.give.grow

Then we noticed a little tag explaining it was for whoever found it, that was us! It was all very exciting and there was lot of giggling and looking around to see if someone was going to jump out from behind a bush and tell us off for taking it.

There was a blog address attached also so when mum got home she planted up her lovely little surprise rocket seedling and checked out the blog page. The idea is when you are planting up some seeds, there are so many in those packets, why not plant up a few extra and share with strangers who will come across them on their travels, take them home and grow using them to cook yummy meals (like the ones I share with you!)  they even show you how to make your own little newspaper seedling pots (that are just so sweet!)
We will have to add a few different routes to our morning walk so we can take part and share our own seedlings. I thought this was such a nice idea that anyone could take part in that I had to share it with you Go and check it out, its a great initiative

Baked Fish Delish

Yay, this seems to be working again! Here goes with some more pretty pictures

Serves one,
1 piece White fish (I used Cod)
A few Prawns
1/2 Tsp Dijon Mustard
1/2 Tsp Lemon juice (and Zest)
1/2 Tsp Olive oil
dash of Smoky Paprika
A few Olives
3 Cups of Veggies (I used Pumpkin, Zucchini, Tomato, Capsicum)

Chop veggies, spray lightly with oil and pop into a preheated oven at 200C Cook for about 20-30 mins or until tender

Meanwhile Spray Fish with a little oil season and pop on top of the veg after about 15 mins
in a pan add Mustard, lemon juice zest, Olives and oil stir until warmed and combined, pop in Prawns and cook for a few mins. Sauce will start to thicken

Plate up the veg and Fish, top with the prawn mixture and enjoy

Saturday, May 7, 2011

Big Ass Salad

If the thought of salad conjurers up a picture of Soggy limp lettuce and a bit of mushy tomato in your minds eye fear not, I have a new image for you. I like to call it my Big arsed salad, you will need the biggest plate or bowl you own a big appetite and the following;

1/2 Head of lettuce (I like the curly one as it looks so pretty on the plate and catches the juices from the rest of the ingredients
2 tomatoes cut into wedges
1/2 Avocado sliced
1/4 fresh green capsicum chopped
a few pieces of marinated red capsicum (not in oil)
1 spring onion
1 Carrot chopped into sticks
1 Small 180g tin of tuna (mine was pumpkin and spinach flavoured)
a few cubes of feta
1 hard boiled egg (I only eat the white, Odette gets the yolk)

Grab your big plate, pop on the lettuce and top with the rest of the ingredients, you wont need a dressing as the tuna has already been dressed and Voila you are done. my big arsed salad for a small tight behind ;) I struggled to finish this but knowing I had a healthy lunch will make me feel better about having my lemon meringue that I made last night for dessert, it is mothers day after all you have to live a little ;)

Thursday, May 5, 2011

Custom Made Waffles

This is probably my all time favourite thing in the whole world to eat, I could eat them everyday for breakfast for the rest of my like quite happily. But recently my waffle maker died....It was a very sad moment and there were tears, but yesterday my brand new waffle iron arrived! Excellent news, indeed.
Breakfast had long been and gone at this stage so they became lunch. They are quick and easy and the batter doesn't need to be rested like normal waffles and they are so easily transported, just wrap them up an munch on the way to work or on the way home form the gym, OK I think I have talked them up enough

3 Jumbo Egg Whites
1/2 cup Low Fat Cottage Cheese
1/2 Cup of Rolled Oats
Vanilla Essence
Stevia to taste
Cinnamon and Nutmeg

Place all the ingredients in a blender, wet ingredients first and blitz until smooth
Spray some oil on to your heated Iron
Pour into the waffle maker, Mine takes a 1/2 cup for each waffle, but check your machine it might be different
Close and cook until browned
Serve with Fruit and yoghurt or topped with real maple syrup

Wednesday, May 4, 2011

Thai Green Chicken Curry and Noodles

Once you get a taste for Thai curries you will find yourself coming back again and again. All you need is a few jars of curry paste in the fringe and you're away with many choices of how to use at your fingertips! The problem is many have a lot of coconut cream or milk and while packed with nutrients can also hamper the diet if left unchecked. In this recipe I cut back on the coconut milk and added some stock to make up the sauce, you still get that wonderful coconut flavour but yay! not so many calories
A few of the ingredients I use you might not have, but they are a worth while investment, as they last forever and are interchangeable thru many meals

500gm Chicken Breast chopped
1 onion Diced
1 tsp each Minced Garlic and Ginger
1/2 Cup Coconut Cream or Milk
1 Cup Of chicken or Vegetable Stock
3 Cups of Chopped veggies
1 Tbsp Fish Sauce
1 Tsp Lime Juice
1 Kaffir Lime Leaf
250gm Rice Vermicelli Noodles

Pour boiling water over the noodles leave for a few mins, stirring every now and then, drain when tender and set aside keeping warm
Add the Onion, garlic and Ginger to a pan and Saute. Add the chicken and stir fry until browned
Add the Curry Paste and coat the other ingredient, stirring for a minute or so until the paste becomes fragrant, Add the Veggies and cook until tender
Add the coconut Milk or cream and Stock, simmer until the sauce reduces a little and thickens
Remove from the heat and add the Fish sauce and Lime Juice
Stir thru the noodles and Serve

Tuesday, May 3, 2011

Creamy Pumpkin Pasta

I had one spaghetti Squash left from the crop we grew in the garden this year so I wanted to make something fantastic,

1 Spaghetti Squash or Wholemeal Pasta
1 Cup of cooked Pumpkin
1/2 Cup LowFat Cottage Cheese
1/2 low fat Milk
1 Onion Diced
1 Tsp Minced Garlic
1 Chicken Breast chopped
Small bunch of fresh Spinach Or about 4 small cubed frozen pieces
A Pinch of Nutmeg
Pepper and Parmesan Cheese

Place the Squash flesh down in a microwave safe dish in about an inch of water, cook for 10 minutes
Sauté the chopped the onion and garlic until soft, Add the chicken and Brown
meanwhile pop the cooked Pumpkin, Cottage cheese in a blender and whizz until smooth
Add the Sauce to the pan and warm over a low heat
Add the Spinach now and stir thru until wilted (or if you used frozen like me until combined)
Remove from the heat and Season and add a pinch of nutmeg (don't leave this out!)
Scrape out the Spaghetti Squash, top with the sauce, stir to combine and top with a little grated parmesan
This tasted amazing but I have to say it would probably look better with some Spirali or Penne, but you know its not always about looks right? ;)
All Mixed up and topped with Parmesan