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