Ingredients:
Soy sauce
Noodles
Red pepper
Onions
Chicken
1. Boil the noodles in hot water until noodles are soft. Drain noodles in a sieve.
2. Meanwhile, stir fry chicken in fry light spray until no longer pink. Put onion and pepper in with the chicken and stir fry on medium heat until softened.
3. Pour some soy sauce on chicken and vegetables and mix. Pour noodles in with other ingredients and continue to fry. Pour more soy sauce over whole mixture and mix.
4. When cooked, take off heat to serve.
Saturday, 9 January 2016
Friday, 8 January 2016
Syn-free crisps!
Healthy B
Ingredients:
4 medium sized potatoes, peeled
Fry light (different flavourings)
salt & pepper
Paprika
1. Preheat oven to 200 degrees.
2. Slice potatoes thinly, place in boiling water and boil for 5 minutes. Drain potatoes and leave to dry for few minutes.
3. Spray fry light, add salt and pepper and mix together with hands to get an even coating.
4. Arrange potato slices on prepared baking sheets, spacing them apart. Bake, rotating sheets halfway through, until potatoes are crisp and golden brown (about 20 minutes).
Keep in an air tight container to keep fresh.
Ingredients:
4 medium sized potatoes, peeled
Fry light (different flavourings)
salt & pepper
Paprika
1. Preheat oven to 200 degrees.
2. Slice potatoes thinly, place in boiling water and boil for 5 minutes. Drain potatoes and leave to dry for few minutes.
3. Spray fry light, add salt and pepper and mix together with hands to get an even coating.
4. Arrange potato slices on prepared baking sheets, spacing them apart. Bake, rotating sheets halfway through, until potatoes are crisp and golden brown (about 20 minutes).
Keep in an air tight container to keep fresh.
Beef Curry and Rice
Ingredients:
1 sliced red onion
500g lean rump steak
1 chopped red pepper
1 tbsp curry powder
2 tbsp tomato puree
1 medium butternut squash
275ml beef stock
200g dried basmati rice
150g fat free natural yogurt
1. Cook onion in low cal spray for 10 minutes. Cut steak into strips, add to pan with red pepper and cook, stirring for 3 minutes. Add tomato puree, curry powder and mix.
2. Peel and chop the squash and stir into pan. Pour in stock and bring to boil. Cover and cook for 25 minutes.
3. Meanwhile, cook rice in lightly salted boiling water.
1 sliced red onion
500g lean rump steak
1 chopped red pepper
1 tbsp curry powder
2 tbsp tomato puree
1 medium butternut squash
275ml beef stock
200g dried basmati rice
150g fat free natural yogurt
1. Cook onion in low cal spray for 10 minutes. Cut steak into strips, add to pan with red pepper and cook, stirring for 3 minutes. Add tomato puree, curry powder and mix.
2. Peel and chop the squash and stir into pan. Pour in stock and bring to boil. Cover and cook for 25 minutes.
3. Meanwhile, cook rice in lightly salted boiling water.
Beef in red wine casserole (1 syn)
Ingredients:
800g lean stewing beef, cut into bite sized pieces
4 garlic cloves, crushed
4 large carrots, peeled and cut into large chunks
800ml beef stock
3 large leeks, thickly sliced
4 celery sticks, cut into large pieces
100ml red wine
400ml chopped tomatoes
1 bay leaf
2 tsp dried mixed herbs
salt & pepper
1. Preheat oven to 170 degrees.
2. Place beef in a casserole dish with garlic, carrots, leeks and celery.
3. Stir in stock, wine, tomatoes, bay leaf, mixed herbs. Season well and bring mixture to boil over high heat.
4. Cover tightly and transfer casserole to oven and cook for 2-2 1/2 hours.
800g lean stewing beef, cut into bite sized pieces
4 garlic cloves, crushed
4 large carrots, peeled and cut into large chunks
800ml beef stock
3 large leeks, thickly sliced
4 celery sticks, cut into large pieces
100ml red wine
400ml chopped tomatoes
1 bay leaf
2 tsp dried mixed herbs
salt & pepper
1. Preheat oven to 170 degrees.
2. Place beef in a casserole dish with garlic, carrots, leeks and celery.
3. Stir in stock, wine, tomatoes, bay leaf, mixed herbs. Season well and bring mixture to boil over high heat.
4. Cover tightly and transfer casserole to oven and cook for 2-2 1/2 hours.
Bean and rice burritos
Ingredients:
150g dried long grain rice
400g can red kidney beans in chilli sauce
400g can mixed pulses in water, rinsed and drained
2 tbsp tomato puree
1 tomato, finely chopped
1/2 red onion, finely chopped
1/4 cucumber, diced
125g fat free natural Greek yogurt
Ingredients for wraps:
10 large eggs
salt & pepper
small handful of finely chopped parsley
1. Cook rice, drain and keep warm.
2. Make wraps. Crack eggs into large measuring jug, whisk until smooth and season with pinch of salt. Stir in parsley.
3. Spray a small non-stick frying pan with low cal spray and place over high heat. When hot, pour in 1/8 of egg mixture, tilting pan to spread. Cook for 1-2 minutes, then flip and cook for another 1-2 minutes. Transfer wrap to baking sheet lined with baking parchment, cover with another sheet of parchment and keep warm. Spray pan again and make another 7 wraps in same way.
4. Heat a non-stick frying pan over a medium heat, add kidney beans, pulses and tomato puree and heat for 3-5 minutes. Remove from heat and season.
5. Stir the beans into rice and divide equally between egg wraps. Scatter over tomato, red onion and cucumber & roll up loosely.
6. Serve hot with fat free natural Greek yogurt.
150g dried long grain rice
400g can red kidney beans in chilli sauce
400g can mixed pulses in water, rinsed and drained
2 tbsp tomato puree
1 tomato, finely chopped
1/2 red onion, finely chopped
1/4 cucumber, diced
125g fat free natural Greek yogurt
Ingredients for wraps:
10 large eggs
salt & pepper
small handful of finely chopped parsley
1. Cook rice, drain and keep warm.
2. Make wraps. Crack eggs into large measuring jug, whisk until smooth and season with pinch of salt. Stir in parsley.
3. Spray a small non-stick frying pan with low cal spray and place over high heat. When hot, pour in 1/8 of egg mixture, tilting pan to spread. Cook for 1-2 minutes, then flip and cook for another 1-2 minutes. Transfer wrap to baking sheet lined with baking parchment, cover with another sheet of parchment and keep warm. Spray pan again and make another 7 wraps in same way.
4. Heat a non-stick frying pan over a medium heat, add kidney beans, pulses and tomato puree and heat for 3-5 minutes. Remove from heat and season.
5. Stir the beans into rice and divide equally between egg wraps. Scatter over tomato, red onion and cucumber & roll up loosely.
6. Serve hot with fat free natural Greek yogurt.
Barbecue Sauce
Goes great with beef burgers, succulent pork or hunter's chicken!
Suitable for freezing.
Ingredients:
1 onion chopped
1 tsp mild chilli powder
225g passata
3 tbsp sweetener
4 tbsp balsamic vinegar
1 tbsp Worcestershire sauce
1/2 tsp mustard powder
1. Spray pan with low cal cooking spray and saute onion and chilli powder over high heat for 5 minutes.
2. Stir in remaining ingredients, bring to boil and simmer for 10 minutes, until thickened.
Suitable for freezing.
Ingredients:
1 onion chopped
1 tsp mild chilli powder
225g passata
3 tbsp sweetener
4 tbsp balsamic vinegar
1 tbsp Worcestershire sauce
1/2 tsp mustard powder
1. Spray pan with low cal cooking spray and saute onion and chilli powder over high heat for 5 minutes.
2. Stir in remaining ingredients, bring to boil and simmer for 10 minutes, until thickened.
Baked Cannelloni (1 syn)
Ingredients:
8 cannelloni tubes
basil leaves
2 tbsp grated parmesan style cheese
Ingredients for filling:
225g fresh spinach
225g fat-free natural cottage cheese
freshly grated nutmeg
1 egg yolk
salt & pepper
Ingredients for sauce:
425ml passata
1 crushed garlic clove
pinch of sugar
salt & pepper
1. To make filling, put spinach in a saucepan with 2 tablespoons of water. Cover with lid and cook gently over low heat for 5 minutes, until leaves are limp and bright green. Drain in colander, pressing down on top of spinach with saucer to squeeze out liquid.
2. Chop spinach and mix with cottage cheese, nutmeg, egg yolk and seasoning. Spoon the filling into the cannelloni tubes and arrange in overproof dish.
3. Mix the pasta, sugar, garlic and seasoning together & pour over cannelloni. Sprinkle basil and parmesan cheese & bake in a preheated oven at 200 degrees for about 20 minutes until bubbling and golden brown.
8 cannelloni tubes
basil leaves
2 tbsp grated parmesan style cheese
Ingredients for filling:
225g fresh spinach
225g fat-free natural cottage cheese
freshly grated nutmeg
1 egg yolk
salt & pepper
Ingredients for sauce:
425ml passata
1 crushed garlic clove
pinch of sugar
salt & pepper
1. To make filling, put spinach in a saucepan with 2 tablespoons of water. Cover with lid and cook gently over low heat for 5 minutes, until leaves are limp and bright green. Drain in colander, pressing down on top of spinach with saucer to squeeze out liquid.
2. Chop spinach and mix with cottage cheese, nutmeg, egg yolk and seasoning. Spoon the filling into the cannelloni tubes and arrange in overproof dish.
3. Mix the pasta, sugar, garlic and seasoning together & pour over cannelloni. Sprinkle basil and parmesan cheese & bake in a preheated oven at 200 degrees for about 20 minutes until bubbling and golden brown.
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