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)
Beef goulash
Free on original
Freezeable
Serves 4
2 large onions
4 large carrots
2 garlic cloves
2lb lean beef fillet
3 red peppers
small handful of fresh parsley
Fry light
1 bay leaf
2 tsp paprika
400g can of chopped toms
14 fl oz stock made with beef Bovril
Salt and pepper
1. Peel and thickly slice the onions and carrots. Crush the garlic. Cut beef into bite szed chunks. Deseed and chop the peppers. Chop the parsely.
2. Spray a pan with fry light. Cook onions for 2-3 minutes, or until browned. Add the carrots, garlic and bay leaf and fry for 2-3minutes.
3. Add the beef, paprika and peppers and stir-fry for 6-8 minutes. Next, add the tomatoes and stock and bring to the boil. Season well, and cover tightly. Reduce heat to low and cook gently for 1 1/2 - 2 hours, stirring occasionally.
4. Sprinkle with the parsley and serve in warmed bowls.
Freezeable
Serves 4
2 large onions
4 large carrots
2 garlic cloves
2lb lean beef fillet
3 red peppers
small handful of fresh parsley
Fry light
1 bay leaf
2 tsp paprika
400g can of chopped toms
14 fl oz stock made with beef Bovril
Salt and pepper
1. Peel and thickly slice the onions and carrots. Crush the garlic. Cut beef into bite szed chunks. Deseed and chop the peppers. Chop the parsely.
2. Spray a pan with fry light. Cook onions for 2-3 minutes, or until browned. Add the carrots, garlic and bay leaf and fry for 2-3minutes.
3. Add the beef, paprika and peppers and stir-fry for 6-8 minutes. Next, add the tomatoes and stock and bring to the boil. Season well, and cover tightly. Reduce heat to low and cook gently for 1 1/2 - 2 hours, stirring occasionally.
4. Sprinkle with the parsley and serve in warmed bowls.
Cod Mornay
Extra Easy
Free on Original
Serves 4
Freezeable
14oz Spinach
salt and pepper
7 oz cherry tomatoes
3 garlic cloves
8 slices wholemeal bread
small handful of dill
Frl light
7oz Quark
3 1/2 oz low fat fromage frais
1 tbsp mustard powder
4 skinless cod fillets
1. Preheat the oven to 200c. Boil the spinach for 2-3 minutes. Drain throughly and season well. Chop tomoatoes in half and peel and crush the garlic. Blend the bread to make breadcrumbs. Chop the dill.
2. Spray a shallow ovenproof dish with Fry light. Spread the spinach in an even layer along the bottom, add the tomatoes.
3. n a bowl, whisk the garlic, quark, fromage frais and mustard powder together. Season well and spoon half over the spinach. Place the cod on top and spoon over the remaining mixture. Sprinkle with breadcrumbs and bake for 20-25 minutes. Sprinkle the dill and serve.
Free on Original
Serves 4
Freezeable
14oz Spinach
salt and pepper
7 oz cherry tomatoes
3 garlic cloves
8 slices wholemeal bread
small handful of dill
Frl light
7oz Quark
3 1/2 oz low fat fromage frais
1 tbsp mustard powder
4 skinless cod fillets
1. Preheat the oven to 200c. Boil the spinach for 2-3 minutes. Drain throughly and season well. Chop tomoatoes in half and peel and crush the garlic. Blend the bread to make breadcrumbs. Chop the dill.
2. Spray a shallow ovenproof dish with Fry light. Spread the spinach in an even layer along the bottom, add the tomatoes.
3. n a bowl, whisk the garlic, quark, fromage frais and mustard powder together. Season well and spoon half over the spinach. Place the cod on top and spoon over the remaining mixture. Sprinkle with breadcrumbs and bake for 20-25 minutes. Sprinkle the dill and serve.
Creamed carrot and beetroot soup
Extra easy - Free on Green and Original
Serves 4
Freezable
4 large carrots
14oz beetroot
3 garlic cloves
4 leeks
a small handful of fresh chives
2pt stock made with chicken bovril
1 bay leaf
3oz low fat fromage frais/yogurt
1. Peel and roughly chop the carrots and beetroot. Peel and crush the garlic. Finely slice the leeks. Chop the chives
2. Place the carrots, beetroot, leeks, garlic, stock and bay leaf in a large saucepan. Cover tightly and cook for 40minutes or until the veg are tender. Remove the bay leaf and allow to cool slightly
3. Transfer to a food processor/blender - add the fromage frais and blend until smooth.
4. Return to the pan and reheat gently to desired temperature. Serve in warmed bowls with a dollop of fromage frais swirled on top and sprinkled with chives.
to freeze - prepare to step 3 and allow to cool before placing in freezerproof container. Defrost throughly before step 4.
Serves 4
Freezable
4 large carrots
14oz beetroot
3 garlic cloves
4 leeks
a small handful of fresh chives
2pt stock made with chicken bovril
1 bay leaf
3oz low fat fromage frais/yogurt
1. Peel and roughly chop the carrots and beetroot. Peel and crush the garlic. Finely slice the leeks. Chop the chives
2. Place the carrots, beetroot, leeks, garlic, stock and bay leaf in a large saucepan. Cover tightly and cook for 40minutes or until the veg are tender. Remove the bay leaf and allow to cool slightly
3. Transfer to a food processor/blender - add the fromage frais and blend until smooth.
4. Return to the pan and reheat gently to desired temperature. Serve in warmed bowls with a dollop of fromage frais swirled on top and sprinkled with chives.
to freeze - prepare to step 3 and allow to cool before placing in freezerproof container. Defrost throughly before step 4.
Spicy bean burgers
Syns per serving: Free on green
Serves 4
8oz dried haricot beans
1 small onion
2 garlic cloves
1 red chilli
1/2 red pepper
1 egg
handful of coriander
3 tbsp low fat natural yogurt
salt and pepper
1. Soak the beans in plenty of cold water overnight. Drain, put the beans in a saucepan with fresh water and bring to the boil. Simmer for 1-1 1/4 hours until tender. Drain and set aside to cool.
2. Peel and chop the onion, peel and crush the garlic, deseed and chop the chilli, deseed and finely chop the pepper, beat the egg and chop the coriander.
3. Put the cooled beans in a food processor or blender, with the onion, garlic, chilli, red pepper, egga dn coriander. Blend until smooth then stir in the yogurt. Season, the chill in the fridge for 20mins.
4. Divide the burgers mixture into 8 portions, and mould into a burger shape. Grill for about 4-5 mins on each side, or until golden brown and slightly charred. Serve with potato wedges and garden peas.
Serves 4
8oz dried haricot beans
1 small onion
2 garlic cloves
1 red chilli
1/2 red pepper
1 egg
handful of coriander
3 tbsp low fat natural yogurt
salt and pepper
1. Soak the beans in plenty of cold water overnight. Drain, put the beans in a saucepan with fresh water and bring to the boil. Simmer for 1-1 1/4 hours until tender. Drain and set aside to cool.
2. Peel and chop the onion, peel and crush the garlic, deseed and chop the chilli, deseed and finely chop the pepper, beat the egg and chop the coriander.
3. Put the cooled beans in a food processor or blender, with the onion, garlic, chilli, red pepper, egga dn coriander. Blend until smooth then stir in the yogurt. Season, the chill in the fridge for 20mins.
4. Divide the burgers mixture into 8 portions, and mould into a burger shape. Grill for about 4-5 mins on each side, or until golden brown and slightly charred. Serve with potato wedges and garden peas.
Souvlaki
Syns per serving: Free on original
Serves 4
1 lemon
2 red peppers
2 onions
a large handful of fresh mint
a handful of fresh oregano
4 lean lamb leg steaks
1 tsp cumin
salt and pepper
Fry light
1. Prepare the ingredients; juice the lemon; deseed and thickly slice the onions, chop the fresh mint; chop the oregano.
2. Place the lemon juice in a bowl with the lamb, mint, oregano and cumin. Season and toss well to mix.
3. Spray the peppers and onions wtij Fry Light and grill for 5-6 minutes or until lightly charred at the edges. Remove and keep warm.
4. Grill or griddle the lamb for 4-5 minutes on each side or until cooked to your liking. Serve the souvlaki with the peppers and onions and 7oz new potatoes per person, garnsihed wth parsley.
Serves 4
1 lemon
2 red peppers
2 onions
a large handful of fresh mint
a handful of fresh oregano
4 lean lamb leg steaks
1 tsp cumin
salt and pepper
Fry light
1. Prepare the ingredients; juice the lemon; deseed and thickly slice the onions, chop the fresh mint; chop the oregano.
2. Place the lemon juice in a bowl with the lamb, mint, oregano and cumin. Season and toss well to mix.
3. Spray the peppers and onions wtij Fry Light and grill for 5-6 minutes or until lightly charred at the edges. Remove and keep warm.
4. Grill or griddle the lamb for 4-5 minutes on each side or until cooked to your liking. Serve the souvlaki with the peppers and onions and 7oz new potatoes per person, garnsihed wth parsley.
Spinach gnocchi
Syns per serving: Free on green
Serves 4
2lb potatoes
14oz spinach leaves
1 egg
1/4 tsp grated nutmeg
1 onion, 3 garlic cloves, 2 handfuls of basil
2 x 400g cans of chopped tomatoes
4 oz cheddar cheese
salt and pepper
1. Peel and dice the potatoes, boil until soft, drain and mash. Blanch the spinach for 2 minutes, drain, squeeze out any moisture and chop. Place in a bowl with the potato and mix. Beat in the egg, add to the potato mixture with the nutmeg, season and mix until well combinded. Cover and chll in the fridge overnight.
2. Preheat the oven to 190c. Peel and dice the onion; peel and crush the garlic; chop the basil. Place the onion, garlic, basil and tomatoes in a pan, bring to the boil, cover and cook for 6-8 minutes. Season and transfer to an overproof dish.
3. Shape the potato mixture into balls. Put them on top of the tomato mixture , grate the cheese over and bake in the oven for 10 minutes until hot and bubbling.
Serves 4
2lb potatoes
14oz spinach leaves
1 egg
1/4 tsp grated nutmeg
1 onion, 3 garlic cloves, 2 handfuls of basil
2 x 400g cans of chopped tomatoes
4 oz cheddar cheese
salt and pepper
1. Peel and dice the potatoes, boil until soft, drain and mash. Blanch the spinach for 2 minutes, drain, squeeze out any moisture and chop. Place in a bowl with the potato and mix. Beat in the egg, add to the potato mixture with the nutmeg, season and mix until well combinded. Cover and chll in the fridge overnight.
2. Preheat the oven to 190c. Peel and dice the onion; peel and crush the garlic; chop the basil. Place the onion, garlic, basil and tomatoes in a pan, bring to the boil, cover and cook for 6-8 minutes. Season and transfer to an overproof dish.
3. Shape the potato mixture into balls. Put them on top of the tomato mixture , grate the cheese over and bake in the oven for 10 minutes until hot and bubbling.
Cock-a-leekie soup
Syns per serving: Free on original
Serves 4
1lb 2oz skinless chicken breast
2 onions
2 carrots
1lb 2oz leeks
a large handful of parsley
1 3/4 pint stock made from chicken bovril
salt and pepper
1. Cut the chicken into bite-sized pieces, peel and finely chop the onons; peel and slice the carrots; thinly slice the leeks; chop the parsley.
2. Place the chicken, onions, carrots and stock into a heavy based pan and bring to the boil. Add the leeks and parsley and bring back to the boil. Reduce the heat to low and cook gently for 25-30 minutes or until the leeks are tender and the chicken is cooked.
3. Remove from the heat and season well. Serve immediately in warmed bowls.
Serves 4
1lb 2oz skinless chicken breast
2 onions
2 carrots
1lb 2oz leeks
a large handful of parsley
1 3/4 pint stock made from chicken bovril
salt and pepper
1. Cut the chicken into bite-sized pieces, peel and finely chop the onons; peel and slice the carrots; thinly slice the leeks; chop the parsley.
2. Place the chicken, onions, carrots and stock into a heavy based pan and bring to the boil. Add the leeks and parsley and bring back to the boil. Reduce the heat to low and cook gently for 25-30 minutes or until the leeks are tender and the chicken is cooked.
3. Remove from the heat and season well. Serve immediately in warmed bowls.
Vegetable Couscous
Syns per serving: Free on Green
Serves 4
1 onion, 2 garlic lcoves, 1 red pepper, 1 yellow pepper, 1 aubergne and 2 courgettes
6 oz canned chickpeas
a large handful of coriander
1 pint stock made with Vecon
2 tsp ground cumin, 1 tsp paprika, 1 tsp turmeric, 1/2 tsp ground ginger and 1/2 tsp all spice.
1/2 pint of passata
8 oz couscous
2 level tsp harissa paste
salt and pepper
1. Peel and chop the onion; peel and crush the garlic; deseed and chop the peppers; chop the aubergine and courgettes; rinse the chickpeas; chop the coriander.
2. Put the onion, garlic and half the stock into a pan. Cover and boil for 5-10mins. Uncover, reduce the heat and simmer for 20-30 minutes stirring occasionally.
3. Add the peppers, aubergine and courgettes and continue cooking gently until slightly soft. Stir in the spices, passata, remaining stock and chick peas. Simmer for 20minutes , or until the liquid has reduced.
4. Meanwhile, cook the couscous. Stir the harissa paste into the vegetables, season and serve with the couscous, garnished with coriander.
Serves 4
1 onion, 2 garlic lcoves, 1 red pepper, 1 yellow pepper, 1 aubergne and 2 courgettes
6 oz canned chickpeas
a large handful of coriander
1 pint stock made with Vecon
2 tsp ground cumin, 1 tsp paprika, 1 tsp turmeric, 1/2 tsp ground ginger and 1/2 tsp all spice.
1/2 pint of passata
8 oz couscous
2 level tsp harissa paste
salt and pepper
1. Peel and chop the onion; peel and crush the garlic; deseed and chop the peppers; chop the aubergine and courgettes; rinse the chickpeas; chop the coriander.
2. Put the onion, garlic and half the stock into a pan. Cover and boil for 5-10mins. Uncover, reduce the heat and simmer for 20-30 minutes stirring occasionally.
3. Add the peppers, aubergine and courgettes and continue cooking gently until slightly soft. Stir in the spices, passata, remaining stock and chick peas. Simmer for 20minutes , or until the liquid has reduced.
4. Meanwhile, cook the couscous. Stir the harissa paste into the vegetables, season and serve with the couscous, garnished with coriander.
Spicy Monkfish Stew
Syns per serving: Free on Original
Serves 4
2 red peppers
1 onion
1 red chilli
3 garlic cloves
2 large tomatoes
1lb 12oz monkfish fillets
handful of flat leaf parsley
Fry light
1 3/4 pint chicken stock made with Bovril
1 tsp sweet smoked paprika
2 bay leaves
salt and pepper
1. Deseed the peppers and cut into chunks; peel and slice the onion; deseed and finely chop the chilli; peel and chop the garlic; roughly chop the tomatoes; cut the monkfish into bite-size pieces; chop the parsley.
2. Spray the large non-stick wok with Fry light. Place over a meduim heat and add the peppers, onion, chilli and garlic. Stir-fry for 4-5 minutes, then add the tomatoes and stock, and bring to the boil. Add the paprika and bay leaves, reduce the heat to a simmer, cover and cook gently for 20minutes.
3. Add the fish and simmer for 10 minutes, or until cooked. Season well, remove the bay leaves, garnish with parsley and serve with steamed green beans and carrots.
Serves 4
2 red peppers
1 onion
1 red chilli
3 garlic cloves
2 large tomatoes
1lb 12oz monkfish fillets
handful of flat leaf parsley
Fry light
1 3/4 pint chicken stock made with Bovril
1 tsp sweet smoked paprika
2 bay leaves
salt and pepper
1. Deseed the peppers and cut into chunks; peel and slice the onion; deseed and finely chop the chilli; peel and chop the garlic; roughly chop the tomatoes; cut the monkfish into bite-size pieces; chop the parsley.
2. Spray the large non-stick wok with Fry light. Place over a meduim heat and add the peppers, onion, chilli and garlic. Stir-fry for 4-5 minutes, then add the tomatoes and stock, and bring to the boil. Add the paprika and bay leaves, reduce the heat to a simmer, cover and cook gently for 20minutes.
3. Add the fish and simmer for 10 minutes, or until cooked. Season well, remove the bay leaves, garnish with parsley and serve with steamed green beans and carrots.
Recipes - Kedgeree
Syns per serving: Free on green
Ingredients:
6oz rice
1lb 4oz Smoked Haddock
2 eggs
1 onion
handful of fresh chives
Fry light
2 fl oz chicken stock made with Bovril
11oz frozen peas
1/4 tsp each of turmeric and cayenne pepper
Salt and Pepper
1. Cook the rice according to packet instructions, drain and set to one side. Poach the haddock in water for 6-8 minutes or until cooked through, drain, remove the skin and any bones and flake the flesh: boil the eggs for 8-10minutes, allow to cool, peel and cut into quarters; peel and finely chop the onion; chop the chives.
2. Spray a pan with Fry Light and cook the onion for 3-4 minutes. Add the rice, stock and peas, and cook for a further 2-3 minutes.
3. Add the haddock, turmeric and cayenne pepper, and cook for 3-4 minutes. Add the quartered eggs, season well and heat until warmed through. Garnish wth chives and serve.
Ingredients:
6oz rice
1lb 4oz Smoked Haddock
2 eggs
1 onion
handful of fresh chives
Fry light
2 fl oz chicken stock made with Bovril
11oz frozen peas
1/4 tsp each of turmeric and cayenne pepper
Salt and Pepper
1. Cook the rice according to packet instructions, drain and set to one side. Poach the haddock in water for 6-8 minutes or until cooked through, drain, remove the skin and any bones and flake the flesh: boil the eggs for 8-10minutes, allow to cool, peel and cut into quarters; peel and finely chop the onion; chop the chives.
2. Spray a pan with Fry Light and cook the onion for 3-4 minutes. Add the rice, stock and peas, and cook for a further 2-3 minutes.
3. Add the haddock, turmeric and cayenne pepper, and cook for 3-4 minutes. Add the quartered eggs, season well and heat until warmed through. Garnish wth chives and serve.
Info about me!
I'm a 30-something married mum of two stinkos aged 6 and 5. I'm currently heading for the 15st mark and I desperatly need to lose weight!!
I've got Slimming World magazines till there are coming out of my ears and as much as I love reading them and checking out the recipes - I never actually get round to going them and now OH wants the magazines gone!!
Here I am going to note down the recipes I want to try, tagged with the relevant tags etc and hopefully track my weight loss also!!
So day 1 of the rest of my life and I weigh 14st 8lbs!! Arrrggghh!!
I've got Slimming World magazines till there are coming out of my ears and as much as I love reading them and checking out the recipes - I never actually get round to going them and now OH wants the magazines gone!!
Here I am going to note down the recipes I want to try, tagged with the relevant tags etc and hopefully track my weight loss also!!
So day 1 of the rest of my life and I weigh 14st 8lbs!! Arrrggghh!!
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