Free on Green
Serves 1
2 slices wholemeal bread
1 garlic clove
small handful of fresh parsley
1 large onion
5oz mushrooms
1 tbsp low-fat fromage frais
salt and pepper
Toast the bread and rub over the garlic. Chop the parsley. Slice the onions and mushrooms and dry-fry until cooked, then remove from the heat, mix with the fromage frais and season with pepper. Top the toast with the mushroom mixture, season and sprinkle on parsley.
Monday, 30 August 2010
Pork and Apple Burger
1 syn on original
Serves 1
1/4 small apple
2 spring onions
small handful of fresh parsley
9 oz lean pork mince
salt and pepper
2oz wholemeal roll
lettuce
tomato
onion
Core and grate the apple, chop the spring onions and parsley.
Mix wth the mince, season and shape into a burger shape.
Grill for 5-6 mins on each side until cooked. Serve in bun with salad.
Serves 1
1/4 small apple
2 spring onions
small handful of fresh parsley
9 oz lean pork mince
salt and pepper
2oz wholemeal roll
lettuce
tomato
onion
Core and grate the apple, chop the spring onions and parsley.
Mix wth the mince, season and shape into a burger shape.
Grill for 5-6 mins on each side until cooked. Serve in bun with salad.
Chicken Chasseur
1 syn on Original
Serves 4
Freezeable
2 onions
handful of fresh tarragon
handful of fresh parsley
salt and pepper
8 skinless and boneless chicken breast
Fry light
9oz mushrooms
4 fl oz white wine
14 fl oz stokc made with chicken Bovril
400g can chopped tomatoes
1. Peel and thickly slice the onions. Chop the herbs. Season the chicken.
2. Spray a large fryng pan with fry light and cook chicken on medium-high heat, turning occasionally, until golden brown on both sides. Remove from pan and keep warm.
3.Add the onions, mushrooms. wine, stock and tomatoes to the pan and stir to mix. Add the chicken and brng to a simmer. Cover and cook for 1 hour or until meat is tender.
4. Sprinkle over the herbs and serve.
To freeze, prepare to step 3, allow to cool before placing in freezer. Defrost thoroughly before re-heating at 180c for 20mins.
Serves 4
Freezeable
2 onions
handful of fresh tarragon
handful of fresh parsley
salt and pepper
8 skinless and boneless chicken breast
Fry light
9oz mushrooms
4 fl oz white wine
14 fl oz stokc made with chicken Bovril
400g can chopped tomatoes
1. Peel and thickly slice the onions. Chop the herbs. Season the chicken.
2. Spray a large fryng pan with fry light and cook chicken on medium-high heat, turning occasionally, until golden brown on both sides. Remove from pan and keep warm.
3.Add the onions, mushrooms. wine, stock and tomatoes to the pan and stir to mix. Add the chicken and brng to a simmer. Cover and cook for 1 hour or until meat is tender.
4. Sprinkle over the herbs and serve.
To freeze, prepare to step 3, allow to cool before placing in freezer. Defrost thoroughly before re-heating at 180c for 20mins.
Chunky Italian pasta sauce
Free on original and green.
Serves 4
Freezeable
2 onions, 2 garlic cloves, 2 carrots, 3 celery sticks, a handful of fresh basil, Fry light, 400g can of chopped tomatoes, 1 tsp oregano, 1-2tsp artificial sweetner
1. Peel and roughly chop the onions and carrots. Slice the garlic. Cut the celery into chunks. Chop the basil.
2. Spray a pan with Fry light, add the onions, garlic, carrots and celery. Stir-fry over medium heat for 2-3 mins.
3. Add the oregano, tomatoes and sweetner. Bring to the boil and reduce heat, cover and simmer for 15-20mins, stirring often.
4. Remove the sauce from the heat and scatter over the chopped basil. Serve with remaining basil on top.
To freeze - prepare to step 3 and allow to cool. Defrost thoroughly and reheat on a medium heat.
Serves 4
Freezeable
2 onions, 2 garlic cloves, 2 carrots, 3 celery sticks, a handful of fresh basil, Fry light, 400g can of chopped tomatoes, 1 tsp oregano, 1-2tsp artificial sweetner
1. Peel and roughly chop the onions and carrots. Slice the garlic. Cut the celery into chunks. Chop the basil.
2. Spray a pan with Fry light, add the onions, garlic, carrots and celery. Stir-fry over medium heat for 2-3 mins.
3. Add the oregano, tomatoes and sweetner. Bring to the boil and reduce heat, cover and simmer for 15-20mins, stirring often.
4. Remove the sauce from the heat and scatter over the chopped basil. Serve with remaining basil on top.
To freeze - prepare to step 3 and allow to cool. Defrost thoroughly and reheat on a medium heat.
Spinach and tomato lasagne
1/2 sin on Green
Serves 4
Freezeable
1 onion
2 garlic cloves
Fry light
14oz baby spinach leaves
400g can chopped tomatoes with herbs
salt and pepper
7oz low fat natural fromage frais
14oz Quark
1 egg
a pinch of ground nutmeg
12 dried lasagne sheets
1 level tbsp Parmesan cheese
1. Preheat oven to 200c. Peel and finely chop the onion. Peel and crush the garlic. Spray a large frying pan with Fry light and add the onion and garlic. Stir-fry for 4-5 mins. Add the spinach and tomatoes. Season and cook for 6-8mins, stirring often.
2. Mix together the fromage frais, quark, egg and nutmeg until smooth. Season well. Spray a medium lasagne dish with Fry light
3. Sppon half the spinach and tomato mix into the base and layer over half the lasagne sheets on top. Spread over half the fromage frais mix. Repeat the layering, finishing with the fromage frais. Sprinkle with parmesan.
4. Bake for 25-30 mins or until golden.
To freeze - allow to cool before placing indidvidual servings nto containers. Cook from frozen at 200c for 40-45 mins.
Serves 4
Freezeable
1 onion
2 garlic cloves
Fry light
14oz baby spinach leaves
400g can chopped tomatoes with herbs
salt and pepper
7oz low fat natural fromage frais
14oz Quark
1 egg
a pinch of ground nutmeg
12 dried lasagne sheets
1 level tbsp Parmesan cheese
1. Preheat oven to 200c. Peel and finely chop the onion. Peel and crush the garlic. Spray a large frying pan with Fry light and add the onion and garlic. Stir-fry for 4-5 mins. Add the spinach and tomatoes. Season and cook for 6-8mins, stirring often.
2. Mix together the fromage frais, quark, egg and nutmeg until smooth. Season well. Spray a medium lasagne dish with Fry light
3. Sppon half the spinach and tomato mix into the base and layer over half the lasagne sheets on top. Spread over half the fromage frais mix. Repeat the layering, finishing with the fromage frais. Sprinkle with parmesan.
4. Bake for 25-30 mins or until golden.
To freeze - allow to cool before placing indidvidual servings nto containers. Cook from frozen at 200c for 40-45 mins.
Rogan Josh
Free on original
Serves 4
Freezeable
2lb boneless lamb shoulder
2 large onions
3 garlic cloves
1lb 8 oz celeriac
Fry light
2 tsp ground ginger
2 cinnamon sticks
5 tbsp hot curry powder
2 x 400g canned tomatoes
1 tsp artificial sweetner
7fl oz stock made with beef Bovril
Salt and Pepper
Very low fat yogurt to serve
coriander leaves to garnish
1. Cut the lamb into large bite-sized pieces. Peel and slice the onions, peel and crush the garlic, peel and cut the celeriac into large pieces.
2. Spray a casserole dish with Fry Light and cook lamb in batches for 3-4 mins, until browned. Set aside and keep warm.
3. Add the onions to the dish. Cook over a medium heat for 10-12 mins, stirring often. Add the garlic, ginger and cinnamon and stir fry for 1-2 minutes. Add the curry powder and lamb and continue to stir-fry for 2-3 mins.
4. Add the tomatoes, sweetner, stock, celeriac and seasoning. Bring to the boil, reduce the heat to low and cover. Simmer for 2 hours until the lamb is tender.
5. Serve with a drizzle of yogurt and coriander leaves.
To freeze - prepare to step 4 and allow to cool before placing in a freezer proof tub. Defrost fully before re-heating at 180c for 20mins.
Serves 4
Freezeable
2lb boneless lamb shoulder
2 large onions
3 garlic cloves
1lb 8 oz celeriac
Fry light
2 tsp ground ginger
2 cinnamon sticks
5 tbsp hot curry powder
2 x 400g canned tomatoes
1 tsp artificial sweetner
7fl oz stock made with beef Bovril
Salt and Pepper
Very low fat yogurt to serve
coriander leaves to garnish
1. Cut the lamb into large bite-sized pieces. Peel and slice the onions, peel and crush the garlic, peel and cut the celeriac into large pieces.
2. Spray a casserole dish with Fry Light and cook lamb in batches for 3-4 mins, until browned. Set aside and keep warm.
3. Add the onions to the dish. Cook over a medium heat for 10-12 mins, stirring often. Add the garlic, ginger and cinnamon and stir fry for 1-2 minutes. Add the curry powder and lamb and continue to stir-fry for 2-3 mins.
4. Add the tomatoes, sweetner, stock, celeriac and seasoning. Bring to the boil, reduce the heat to low and cover. Simmer for 2 hours until the lamb is tender.
5. Serve with a drizzle of yogurt and coriander leaves.
To freeze - prepare to step 4 and allow to cool before placing in a freezer proof tub. Defrost fully before re-heating at 180c for 20mins.
Cheesy Brocolli and potato bake
Free on Green
Freezable
Serves 4
12oz potatoes
14oz brocolli florets
1 onion
3 garlic cloves
7oz cherry tomatoes
4oz cheddar cheese
small handful of parsley
Fry light
7oz frozen peas
3 large eggs
1 tsp dried red chilli flakes
7 oz quark
salt and pepper
1. Preheat oven to 200c. Peel and cut potatoes into cubes. Place in pan of boiling water and simmer until tender. Drain and set aside. Boil the brocolli for 2 mins and drain. Peel and slice onions. Peel and crush garlic. Halve the tomato. Grate the cheese and chop the parsley.
2. Spray a heavy based pan with Fry light. Stir-fry the onions for 3-4 minutes over a medium high heat. Add the brocolli, toms and peas. Stir-fry for 1-2 minutes. Mix the potatoes and transfer to overnproof dish.
3. Whisk the eggs with the chill, quark and garlic until smooth. Add the parsley. Season well.
4. Pour into overproof dish and sprinkle wth cheese, bake for 30-35 minutes.
(To freeze - cool and freeze in container, reheat from frozen at 200c for 40-45mins)
Freezable
Serves 4
12oz potatoes
14oz brocolli florets
1 onion
3 garlic cloves
7oz cherry tomatoes
4oz cheddar cheese
small handful of parsley
Fry light
7oz frozen peas
3 large eggs
1 tsp dried red chilli flakes
7 oz quark
salt and pepper
1. Preheat oven to 200c. Peel and cut potatoes into cubes. Place in pan of boiling water and simmer until tender. Drain and set aside. Boil the brocolli for 2 mins and drain. Peel and slice onions. Peel and crush garlic. Halve the tomato. Grate the cheese and chop the parsley.
2. Spray a heavy based pan with Fry light. Stir-fry the onions for 3-4 minutes over a medium high heat. Add the brocolli, toms and peas. Stir-fry for 1-2 minutes. Mix the potatoes and transfer to overnproof dish.
3. Whisk the eggs with the chill, quark and garlic until smooth. Add the parsley. Season well.
4. Pour into overproof dish and sprinkle wth cheese, bake for 30-35 minutes.
(To freeze - cool and freeze in container, reheat from frozen at 200c for 40-45mins)
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