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.
Arrabbiata Sauce
Ingredients:
2 far red chillies finely chopped
1 onion finely chopped
2 crushed garlic cloves
400g passata
200ml vegetable stock
salt & pepper
1. Spray a pan with low cal cooking spray & sauce the red chillies, onion and garlic over a high heat for 5 minutes.
2. Add the passata and stock, bring to the boil, cover and simmer gently for 15-20 minutes until reduced slightly and thickened.
Serve with meatballs/steak/chicken/pasta.
2 far red chillies finely chopped
1 onion finely chopped
2 crushed garlic cloves
400g passata
200ml vegetable stock
salt & pepper
1. Spray a pan with low cal cooking spray & sauce the red chillies, onion and garlic over a high heat for 5 minutes.
2. Add the passata and stock, bring to the boil, cover and simmer gently for 15-20 minutes until reduced slightly and thickened.
Serve with meatballs/steak/chicken/pasta.
Aromatic lamb navarin
Ingredients:
900g lean lamb fillets/leg steaks
200g baby carrots peeled and halved
2 onions peeled and chopped
400g can chopped tomatoes
2 garlic cloves
2 cinnamon sticks
2 bay leaves
4 cloves
200ml lamb stock
2 tsp dried mixed herbs
salt & pepper
1. Place all ingredients into slow cooker pot, season and stir.
2. Cover and cook for 6-8 hours on medium.
3. Remove the cinnamon sticks and bay leaves to serve.
900g lean lamb fillets/leg steaks
200g baby carrots peeled and halved
2 onions peeled and chopped
400g can chopped tomatoes
2 garlic cloves
2 cinnamon sticks
2 bay leaves
4 cloves
200ml lamb stock
2 tsp dried mixed herbs
salt & pepper
1. Place all ingredients into slow cooker pot, season and stir.
2. Cover and cook for 6-8 hours on medium.
3. Remove the cinnamon sticks and bay leaves to serve.
Aloo Gobi
Ingredients:
2 onions peeled and finely chopped
2 tsp garlic granules
2 tsp ground ginger
2 tbsp mild curry powder
500g potatoes peeled and cut into small bitesized pieces
300g cauliflower florets
1 red pepper sliced
300g frozen peas
500ml passata
200ml water
1 tsp sweetener
Rice to serve
1. Spray a large, non-stick frying pan with low cal cooking spray and place over a medium heat. Add the onions and fry for 2-3 minutes.
2. Add the garlic granules, ginger and curry powder & stir fry for 20-30 seconds. Add the potatoes, cauliflower, red pepper and peas & stir fry for 2-3 minutes.
3. Stir in the passata, water and sweetener & bring to boil. Cover, reduce the heat to medium and cook, stirring occasionally for 15-20 minutes.
Serve with rice.
2 onions peeled and finely chopped
2 tsp garlic granules
2 tsp ground ginger
2 tbsp mild curry powder
500g potatoes peeled and cut into small bitesized pieces
300g cauliflower florets
1 red pepper sliced
300g frozen peas
500ml passata
200ml water
1 tsp sweetener
Rice to serve
1. Spray a large, non-stick frying pan with low cal cooking spray and place over a medium heat. Add the onions and fry for 2-3 minutes.
2. Add the garlic granules, ginger and curry powder & stir fry for 20-30 seconds. Add the potatoes, cauliflower, red pepper and peas & stir fry for 2-3 minutes.
3. Stir in the passata, water and sweetener & bring to boil. Cover, reduce the heat to medium and cook, stirring occasionally for 15-20 minutes.
Serve with rice.
Bolognese
Ingredients:
500g lean turkey/beef mince
2 garlic cloves
1 small onion
2 tins of chopped tomatoes
salt & pepper
1 teaspoon basil
1 teaspoon sweetener
1 vegetable stock cube
1 tbsp tomato puree
Fry light spray
Pasta to serve
1. Brown mince in frying pan.
2. Add other ingredients and leave to simmer on low heat.
Serve with pasta.
500g lean turkey/beef mince
2 garlic cloves
1 small onion
2 tins of chopped tomatoes
salt & pepper
1 teaspoon basil
1 teaspoon sweetener
1 vegetable stock cube
1 tbsp tomato puree
Fry light spray
Pasta to serve
1. Brown mince in frying pan.
2. Add other ingredients and leave to simmer on low heat.
Serve with pasta.
Essentials Shopping List
Fry Light Spray
Chopped tomato tins
Passata
Herbs and spices
Butternut squash
Stock Cubes
Bacon
Pasta
Rice
Muller Light Yogurts
Potatoes
Chopped tomato tins
Passata
Herbs and spices
Butternut squash
Stock Cubes
Bacon
Pasta
Rice
Muller Light Yogurts
Potatoes
Chilli Con Carne
Ingredients:
1 large red onion
2 garlic cloves
500g lean beef mince
2 tsp ground cumin
1 tsp paprika
1 tsp chilli powder
2 tbsp tomato puree
chopped peppers
400g chopped tomatoes
Beef stock cube
Salt & pepper
400g red kidney beans
Fry light
Rice to serve.
1. Prepare vegetables. Chop 1 large onion into small dice, about 5mm square. Cut 1 red pepper and peel and finely chop 2 garlic cloves.
2. Put pan on hob over a medium heat. Spray the fry light and leave it for 1-2 minutes until hot. Add the onions and cook, stirring fairly frequently, for about 5 minutes until onions are soft, squidgy and slightly translucent. Tip in the garlic, pepper, chilli powder, paprika and ground cumin. Give it a good stir, then leave to cook for another 5 minutes, stirring occasionally.
3. Brown the 500g lean minced beef. Turn the heat up a bit, add the meat to the pan and break up. The mix should sizzle a bit when you add the mince. Keep stirring and prodding for at least 5 minutes, until mince is cooked.
4. Making the sauce. Crumble 1 beef stock cube into 300ml hot water. Pour this into the pan with the mince mixture. Open 1 can of chopped tomatoes and add these as well. Add good shake of salt and pepper. Squirt in about 2 tbsp tomato puree and stir the sauce well.
5. Simmer gently. Bring the whole thing to the boil, give a good stir and put a lid on the pan. Turn down the heat until it is gently bubbling and leave for 20 minutes. Check on the pan occasionally to stir and make sure the sauce doesn't catch on the bottom of the pan or isn't drying out. If it is, add a couple of tablespoons of water and make sure that the heat really is low enough. After simmering gently, the saucy mince mixture should look thick, moist and juicy.
6. Drain and rinse 1 can of red kidney beans in a sieve and stir them into the chilli pot. Bring to boil again, and gentle bubble without the lid for another 10 minutes, adding a little more water if it looks too dry. Taste bit of the chilli and season. Replace the lid, turn off the heat and leave to stand before serving.
7. Serve with rice.
*Easily Freezable
1 large red onion
2 garlic cloves
500g lean beef mince
2 tsp ground cumin
1 tsp paprika
1 tsp chilli powder
2 tbsp tomato puree
chopped peppers
400g chopped tomatoes
Beef stock cube
Salt & pepper
400g red kidney beans
Fry light
Rice to serve.
1. Prepare vegetables. Chop 1 large onion into small dice, about 5mm square. Cut 1 red pepper and peel and finely chop 2 garlic cloves.
2. Put pan on hob over a medium heat. Spray the fry light and leave it for 1-2 minutes until hot. Add the onions and cook, stirring fairly frequently, for about 5 minutes until onions are soft, squidgy and slightly translucent. Tip in the garlic, pepper, chilli powder, paprika and ground cumin. Give it a good stir, then leave to cook for another 5 minutes, stirring occasionally.
3. Brown the 500g lean minced beef. Turn the heat up a bit, add the meat to the pan and break up. The mix should sizzle a bit when you add the mince. Keep stirring and prodding for at least 5 minutes, until mince is cooked.
4. Making the sauce. Crumble 1 beef stock cube into 300ml hot water. Pour this into the pan with the mince mixture. Open 1 can of chopped tomatoes and add these as well. Add good shake of salt and pepper. Squirt in about 2 tbsp tomato puree and stir the sauce well.
5. Simmer gently. Bring the whole thing to the boil, give a good stir and put a lid on the pan. Turn down the heat until it is gently bubbling and leave for 20 minutes. Check on the pan occasionally to stir and make sure the sauce doesn't catch on the bottom of the pan or isn't drying out. If it is, add a couple of tablespoons of water and make sure that the heat really is low enough. After simmering gently, the saucy mince mixture should look thick, moist and juicy.
6. Drain and rinse 1 can of red kidney beans in a sieve and stir them into the chilli pot. Bring to boil again, and gentle bubble without the lid for another 10 minutes, adding a little more water if it looks too dry. Taste bit of the chilli and season. Replace the lid, turn off the heat and leave to stand before serving.
7. Serve with rice.
*Easily Freezable
Chicken and Potato Curry
Ingredients:
1 Onion, peeled and finely chopped
800g skinless and boneless chicken breasts, cut into bite sized pieces
4 large potatoes, peeled and cut into large bite sized pieces
2 tbsp medium/hot curry powder
400g chopped tomatoes
Fry Light
Rice to Serve
1. Place a large, non-stick frying pan over a medium heat. When hot add the onion, chicken, potatoes and curry powder. Stir to mix well, fry for 2-3 minutes.
2. Add the chopped tomatoes and 400ml of water and bring to the boil. Cover, reduce the heat to low and cook gently for 25-30 minutes, or until the chicken and potatoes are cooked through and tender.
3. Remove from heat and serve immediately.
Serve with rice.
1 Onion, peeled and finely chopped
800g skinless and boneless chicken breasts, cut into bite sized pieces
4 large potatoes, peeled and cut into large bite sized pieces
2 tbsp medium/hot curry powder
400g chopped tomatoes
Fry Light
Rice to Serve
1. Place a large, non-stick frying pan over a medium heat. When hot add the onion, chicken, potatoes and curry powder. Stir to mix well, fry for 2-3 minutes.
2. Add the chopped tomatoes and 400ml of water and bring to the boil. Cover, reduce the heat to low and cook gently for 25-30 minutes, or until the chicken and potatoes are cooked through and tender.
3. Remove from heat and serve immediately.
Serve with rice.
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