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.
Showing posts with label Green. Show all posts
Showing posts with label Green. Show all posts
Monday, 30 August 2010
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.
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)
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.
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.
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.
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.
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