Serves 4
8 low syn/syn free sausages (I use Sausage shops tomato and basil syn free sausages but any others will do)
2 tins of baked beans
2 onions
1 tbsp of worcestershire sauce
salt & pepper
1 tsp paprika
1 tps basil
6 slices of bacon
Cook the sausages for 15 minutes until cooked then cut into bitesize pieces.
Peel the onion and dice, fry in fry light for 10 minutes until softened and browned.
Remove all the fat from the bacon and cut into bitesize pieces and add to the onions and fry for another 5 minutes.
In a large sauce pan mix the baked beans, paparika, salt & pepper, bacon, onion and sausages. Cook on a medium heat for 10-15 minutes, remove from the heat and stir in the basil.
Serve immediately.
It is nice served with mash.
Tuesday 20 September 2011
Thursday 8 September 2011
Brocolli, chilli and garlic tagliatelle
Serves 4, green and extra easy 0.5 syn
397g of fried tagliatelle
312g brocolli
2 garlic clovesy.
1 red chilli
fry light
salt & pepper
4 tbsp of parmesan (2 syns)
Cook the tagliatelle according to packet instructions. Drain and keep warm
Cut the brocolli into small florets. Peel and finely chop the garlic, deseed and finely chop the chilli.
Steam or boil the brocolli for 5-6 minutes, drain and keep warm.
Spray a large frying pan with fry light, place over a medium heat and when hot add the brocolli, garlic and chilli. Stir fry for 3-4 minutes and then add the pasta. Toss to mix well and stir through. Cook for a further 1-2 minutes.
Season well then removed from the heat and serve immediately. Sprinkle 1 tbsp of parmesan over each serving.
397g of fried tagliatelle
312g brocolli
2 garlic clovesy.
1 red chilli
fry light
salt & pepper
4 tbsp of parmesan (2 syns)
Cook the tagliatelle according to packet instructions. Drain and keep warm
Cut the brocolli into small florets. Peel and finely chop the garlic, deseed and finely chop the chilli.
Steam or boil the brocolli for 5-6 minutes, drain and keep warm.
Spray a large frying pan with fry light, place over a medium heat and when hot add the brocolli, garlic and chilli. Stir fry for 3-4 minutes and then add the pasta. Toss to mix well and stir through. Cook for a further 1-2 minutes.
Season well then removed from the heat and serve immediately. Sprinkle 1 tbsp of parmesan over each serving.
Turkey & Red pepper burgers
Syn free on red or extra easy (add 6 syns if not using wholemeal roll as healthy b)
serves 4
1 red pepper
6 spring onions
2 garlic cloves
small handful of flat leaf parsley (optional)
681g of minced turkey
2 tsp worcestershire sauce
fry light
4 x 57g wholemeal rolls
lettuce & tomato slices
Preheat the grill to hot. Dessed and dice the pepper, finely slice the spring onions; peel and crush the garlic, finely shop the parsley. Place all in a bowl along with the mince and worcestershire sauce and mix together well with your hands.
Divide the mixture into four portions and shape each into a chunky burger. Spray the grill pan with fry light and fgrill for 5-6 minutes on each side, or until cooked through.
Serve in the wholemeal rolls with the lettuce and tomato slices.
serves 4
1 red pepper
6 spring onions
2 garlic cloves
small handful of flat leaf parsley (optional)
681g of minced turkey
2 tsp worcestershire sauce
fry light
4 x 57g wholemeal rolls
lettuce & tomato slices
Preheat the grill to hot. Dessed and dice the pepper, finely slice the spring onions; peel and crush the garlic, finely shop the parsley. Place all in a bowl along with the mince and worcestershire sauce and mix together well with your hands.
Divide the mixture into four portions and shape each into a chunky burger. Spray the grill pan with fry light and fgrill for 5-6 minutes on each side, or until cooked through.
Serve in the wholemeal rolls with the lettuce and tomato slices.
Tuesday 6 September 2011
Chocolate nest bun
Serves 6, 2 syns per bun
Cream filling
125g quark
1 tbsp sweetener
1 sachet options orange
2 drops vanilla essence
Buns
4 medium eggs
8 tbsp sweetener
2 tbsp cocoa
2 sachets options orange
Preheat the oven to 180c.
To make the cream filling whisk all the ingredients together until smooth then put in the fridge until later.
To make the buns, whisk the eggs and sweetener together until thick and creamy. Sieve in the cocoa and orange options and fold into the egg mixture using a metal spoon. Divide the mixture between 12 bun cases and bake on the top shelf of the oven for 10 minutes until firm.
Remove from the oven and place on a wire rack to cool.
Once cool, remove from the cases and sandwich two buns together with the cream in the fridge.
Cream filling
125g quark
1 tbsp sweetener
1 sachet options orange
2 drops vanilla essence
Buns
4 medium eggs
8 tbsp sweetener
2 tbsp cocoa
2 sachets options orange
Preheat the oven to 180c.
To make the cream filling whisk all the ingredients together until smooth then put in the fridge until later.
To make the buns, whisk the eggs and sweetener together until thick and creamy. Sieve in the cocoa and orange options and fold into the egg mixture using a metal spoon. Divide the mixture between 12 bun cases and bake on the top shelf of the oven for 10 minutes until firm.
Remove from the oven and place on a wire rack to cool.
Once cool, remove from the cases and sandwich two buns together with the cream in the fridge.
Monday 5 September 2011
Baileys coconut latte
Serves 1, 4 syns on all plans
2.5 tsp of Baileys (2.5 syns)
1 tsp of coconut options (1 syn)
2 tbsp of semi skimmed milk ( 0.5 syns)
1 tsp of coffee
1 tsp of sweetener (optional)
Boiling water
In a cup/mug mix the baileys, coconut baileys, semi skimmed milk, coffee and sweetner.
Stir until well mixed.
Add the boiling water to fill the cup to near the rim.
Sit back, relax and enjoy a nice treat :)
Baileys coconut latte
2.5 tsp of Baileys (2.5 syns)
1 tsp of coconut options (1 syn)
2 tbsp of semi skimmed milk ( 0.5 syns)
1 tsp of coffee
1 tsp of sweetener (optional)
Boiling water
In a cup/mug mix the baileys, coconut baileys, semi skimmed milk, coffee and sweetner.
Stir until well mixed.
Add the boiling water to fill the cup to near the rim.
Sit back, relax and enjoy a nice treat :)
Baileys coconut latte
Sunday 4 September 2011
Eton Mess
Serves 4, 3 syns per person
4 meringue nests (I used Tesco 8 pack for 3 syns each)
1 tub of quark
2 tbsp of sweetener (more if you like it sweeter)
Raspberrys and strawberrys chopped (any fruit can be used)
1 mullerlight
Mix the sweetener, quark and muller light together
Break up 3 of the meringue nests into pieces and mix into the quark mixture
Mix in the chopped fruit (save a bit of the top)
Put into 4 glasses/bowls (Wine glasses work well)
Break up the 4th meringue nest and sprinkle over the glasses
Top with the remainder of the chopped fruit
4 meringue nests (I used Tesco 8 pack for 3 syns each)
1 tub of quark
2 tbsp of sweetener (more if you like it sweeter)
Raspberrys and strawberrys chopped (any fruit can be used)
1 mullerlight
Mix the sweetener, quark and muller light together
Break up 3 of the meringue nests into pieces and mix into the quark mixture
Mix in the chopped fruit (save a bit of the top)
Put into 4 glasses/bowls (Wine glasses work well)
Break up the 4th meringue nest and sprinkle over the glasses
Top with the remainder of the chopped fruit
Friday 2 September 2011
Fishermans burgers with tartare sauce
Fishermans burgers;
150g Salmon fillets, skinned and boned
150g prawns
4 spring onions
Fry light
Salt & pepper
Tartare sauce;
1 tbsp mayo
2 tbsp fromage frais
2 tbsp of chopped gherkins
In a blender mix the fish, spring onions and salt & pepper until it becomes a chunky paste then shape in 4 patties.
Spray a grill pan with fry light then fry on either side for 3-4 minutes.
Meanwhile mix the mayo, fromage frais and gherkins for the tartare sauce.
Once cooked serve with the sauce and salad.
150g Salmon fillets, skinned and boned
150g prawns
4 spring onions
Fry light
Salt & pepper
Tartare sauce;
1 tbsp mayo
2 tbsp fromage frais
2 tbsp of chopped gherkins
In a blender mix the fish, spring onions and salt & pepper until it becomes a chunky paste then shape in 4 patties.
Spray a grill pan with fry light then fry on either side for 3-4 minutes.
Meanwhile mix the mayo, fromage frais and gherkins for the tartare sauce.
Once cooked serve with the sauce and salad.
Potato layer pie
Free on EE and Green
1 baking potato, peeled and sliced
1 sweet potato, peeled and sliced (2 baking potatoes can be used if you dont like sweet ones)
2 onions, chopped
2 garlic cloves, finely chopped
Fry light
350g bag of quorn mince (250g of extra lean beef mince can be used on an EE day)
2 carrots, chopped
1 red pepper, deseeded and chopped
400g can of chopped tomatoes
A handful of fresh herbs chopped.
salt & pepper
Preheat the oven to 200c or gas mark 6. Place the baking and sweet potatoes in a pan of boiling water, boil for 6-8 minutes then drain and set aside.
Fry the onions and garlic in fry light for 4-6 minutes. Add the quorn or beef mince, carrots, red pepper, tomatoes and herbs. Season to taste and simmer for 20-25 minutes.
Transfer the half of mixture to an ovenproof dish. top with a layer of baking then a layer of sweet potato, transfer the rest of the mixture then again a layer of sweet potatoe then baking potato. Spray with fry light and bake for 20-25 minutes until golden brown.
1 baking potato, peeled and sliced
1 sweet potato, peeled and sliced (2 baking potatoes can be used if you dont like sweet ones)
2 onions, chopped
2 garlic cloves, finely chopped
Fry light
350g bag of quorn mince (250g of extra lean beef mince can be used on an EE day)
2 carrots, chopped
1 red pepper, deseeded and chopped
400g can of chopped tomatoes
A handful of fresh herbs chopped.
salt & pepper
Preheat the oven to 200c or gas mark 6. Place the baking and sweet potatoes in a pan of boiling water, boil for 6-8 minutes then drain and set aside.
Fry the onions and garlic in fry light for 4-6 minutes. Add the quorn or beef mince, carrots, red pepper, tomatoes and herbs. Season to taste and simmer for 20-25 minutes.
Transfer the half of mixture to an ovenproof dish. top with a layer of baking then a layer of sweet potato, transfer the rest of the mixture then again a layer of sweet potatoe then baking potato. Spray with fry light and bake for 20-25 minutes until golden brown.
Mushroom Stroganoff
Free on EE and Green
Lean fried beef can be added on an EE day for an alternate meal., If using beef only used half of the weighs of the mushrooms.
3 garlic cloves, crushed
8 spring onions, sliced
1 red and yellow pepper, deseed and sliced
255g shitake mushrooms, halved
113g button mushrooms, halved
113g chesnut mushrooms, halved
Handful of chives
Handful of tarragon
400g tin of chopped tomatoes
1 tsp of smoked paprikas
142ml of vegetable stock (beef can be used on EE day)
salt & pepper
198g fat free fromage frais
Boiled rice to serve.
Heat the frying pan over a high heat and add the garlic, spring onions, peppers, mushrooms, herbs, chopped tomatos, paprika and stock. Season to taste, bring to the boil and then reduced the heat to low, cover with a lid and simmer for 15-20 minutes.
Remove the stroganoff from the heat, sitr in the fromage frais (and cooked beef if using) and serve immediately with boiled rice.
Lean fried beef can be added on an EE day for an alternate meal., If using beef only used half of the weighs of the mushrooms.
3 garlic cloves, crushed
8 spring onions, sliced
1 red and yellow pepper, deseed and sliced
255g shitake mushrooms, halved
113g button mushrooms, halved
113g chesnut mushrooms, halved
Handful of chives
Handful of tarragon
400g tin of chopped tomatoes
1 tsp of smoked paprikas
142ml of vegetable stock (beef can be used on EE day)
salt & pepper
198g fat free fromage frais
Boiled rice to serve.
Heat the frying pan over a high heat and add the garlic, spring onions, peppers, mushrooms, herbs, chopped tomatos, paprika and stock. Season to taste, bring to the boil and then reduced the heat to low, cover with a lid and simmer for 15-20 minutes.
Remove the stroganoff from the heat, sitr in the fromage frais (and cooked beef if using) and serve immediately with boiled rice.
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