Bubble & Squeak

This is a good way to use up old veggies, any veggies can be used but this is my favourite receipe

Serves 4, syn free on EE

4 large potatoes, peeled
1 tin of processed peas
1 cabbage sliced
4 carrots cut into small matchstick shapes

Boil the potatoes until very soft

Boil the cabbage and carrots

Boil the peas

Once the potatoes are cooked, mash with natural yoghurt [alternatively syn butter/milk] till smooth and creamy. Mix in the cooked veg.

This can be served straight away as it is, shaped into patties and fried or baked.

My favourite thing to do is pour into a casserole dish, top with breadcrumbs [5 syns for 28g] and then healthy extra grated cheese [42g healthy extra or 4 syns for 28g] then baked for 10 minutes. Works out at 2.5 syns per portion when served between 4 people or 1.5 syns each and part healthy extra.

Creamy tomato & mushroom pasta

Serves 4, free on EE or green

1 tin of chopped tomatos [plain or chilli]
1 pack of mushrooms
150g fromage frais
340g of penne pasta [other pastas can be used]
2 diced onions
Fry light

Cook the pasta as packet instructions

Spray a pan with frylight and fry the onions and mushrooms for 5-6 minutes

Add the tin of tomatoes and simmer for 5 minutes

Removed from the heat, add the fromage frais to the mushrooms and tomato sauce

Stir the sauce into the pasta

Donner Kebab

Syn free

1 tsp plain flour
1 tsp oregano
1/2 tsp italian herbs
1/2 tsp garlic powder
1/2 tsp onion powder
1/4 tsp cayenne pepper
1 tsp salt
1/2 tsp black pepper
500g of extra lean lamb or beef mince


Combine all the ingredients. Work the mixture well with your hands, pound and knead so there are no air pockets, it should be a smooth mixture

Shape into a loaf shape and place into the oven [preferrably on a wire rack]

Bake at 180c for 1 hour 20 minutes, turn the loaf over half way through cooking

Remove from the oven when booking and wrap in foil. Let it rest for 10 minutes and then slice as thinly as possible.

Serving suggestions;
1 ASDA or co-op wholemeal pitta bread [hxb]
Garlic mayo - 2 tbsp of extra light Hellmans mayo [1 syn] mixed with 1 tsp of garlic powder
Sweet chilli sauce 1.5 syns per tbsp
Mixed salad

Balsamic chicken

Free on Red & Extra easy

Serves 4

142ml balsamic vinegar
2 sprigs of rosemary
1 tbsp of sweetener
4 chicken breast fillets

Put the balsamic vinegar, rosemary & sweetener in a pan

Bring to the boil then simmer over a medium heat for 5 minutes until reduced

Remove the rosemary

Place the raw chicken into a shallow dish and coat in the graze

Pre heat a large griddle pan and spray with fry light

Cook the chicken over a fairly high heat for 12 minutes or until cooked, turning regulary.

Garlic mushroom sauce

Green - free if using Healthy extra b

Fry light
1 onion diced
1 pack of mushrooms sliced
71g of light garlic & herb philidelphia [healthy extra b]

1. Spray a pan with frylight and fry the onions and mushroom for 5-6 minutes.

2. Add the philidelphia, cook for 3-4 minutes until warmed through

3. Serve with cooked pasta

Apple Betty

 

Apple Betty

serves 4 - 2½ per portion

Ingredients
340g/12oz eating apples - i used a mix of apples and pear [6syns]
28g/1oz sultanas [4syns]
4 large eggs
2 heaped tbsps artificial sweetner
2 tsp vanilla essence
1 Activia vanilla snackpot yogurt*
pinch of cinnamon

method
1. Peel, core and slice the apples. Place into a frylighted 8in flan dish and sprinkle on the sultanas.

2. Beat the eggs with the artificial sweetener and vanilla essence. Add the vanilla yogurt and beat again.

3. Pour over the apples and sultanas (allowing the mixture to sink) and sprinkle with cinnamon. Cook in a moderate oven 190°C/Gas Mark 5 until set approximately 30 minutes.

4. Serve warm or cold with sweetened quark or fat free fromage frais.

Chicken, lemon & garlic casserole

Serves 4

Free on EE & Red

2lb/908g skinless and boneless chicken thighs
2 onions
2 large carrots
7oz/198g green beans
1 lemon
4-5 sprigs of tarragon
Fry light
1 bulb of garlic
1¼pt/710ml stock made with chicken Bovril
1 tbsp chicken Bovril (from concentrate)
Salt and freshly ground black pepper

1. Cut the chicken into chunks. Peel and chop the onions. Peel the carrots and cut into thick batons. Halve the green beans. Slice the lemon. Chop the tarragon.

2. Spray a large non-stick casserole dish with Fry light. Place over a high heat. Add the chicken pieces and cook until lightly browned on all sides.

3. Add the onions, carrots, garlic bulb, stock and Bovril concentrate. Season well and bring to the boil. Reduce the heat to medium-low, cover tightly with the lid and cook gently for 25 minutes.

4. Add the greens beans and lemon slices to the casserole. Cook for 5-8 minutes. Remove from the heat and discard the garlic bulb. Serve sprinkled with tarragon

Beef Dhansak

Free on EE, 4 on Red, 5 on Green

Serves 6

400g can red lentils, rinsed
2 carrots
½ a small swede, peeled and diced
1 medium potato, peeled and diced
1 medium onion, chopped
1 tsp ground turmeric
salt to taste
400g can chopped tomatoes
454g/1lb of lean beef cut into 2.5cm/1”cubes
Fry Light
2.5cm/1” ginger, grated
3 cloves garlic, crushed
1 tsp of turmeric
2 tbsp of madras curry powder
½ a tsp of chilli powder
2 tbsp of lemon juice
2 tsp of sweetener

1. Place the lentils, carrots, swede, potato, onion, turmeric and salt in a large saucepan, and add enough water to cover it by an inch or so. Bring to the boil and simmer until tender.

2. Add the canned tomatoes and cook for a further 10 minutes. Pass the lentil and vegetable mix through a sieve or use a blender and set aside.

3. Boil the meat in a little water for about 45 minutes until tender (you can do this while the lentils and vegetables are simmering), and set aside.

4. Spray a large saucepan with Fry Light and place over a medium heat, add the spices, and cook for 30 seconds, then add the ginger, garlic, lemon juice and sweetener and stir together. Add the blended lentil and vegetable mixture, and the cooked beef and simmer on a low heat for about 30 minutes. Serve with piles of boiled rice