Recipe's
Monday 05 December 2011
Swede-topped cottage pie (makes 4 servings)
• In a non-stick saucepan, brown 450g/1lb extra-lean minced beef, add 2 chopped onions, 4 chopped carrots and cook for 5-6 minutes until they start to soften.
• Add 2 tablespoons of Worcester sauce, 2 level tablespoons of tomato purée and 430ml/¾ pint of stock made with Beef Bovril, bring to the boil, cover and simmer for 25 minutes, stirring occasionally until the stock has reduced.
• While the meat is simmering, cook 900g/2lb chopped swede and 450g/1lb of chopped celeriac in boiling water until tender, drain, add a tablespoon of chopped parsley and lashings of black pepper, and then mash.
• Pour the meat mixture into an ovenproof dish, spread the mash on top and bake at 200°C for 30 minutes.
• RECIPE- Spicy potato wedges
• Take a large sweet potato, peel and cut into think wedges and place in an oven proof dish
• Spray with light oil and sprinkle with paprika and bake in a hot over for 25-30 minutes
Spicy butternut squash soup
• Heat a large saucepan sprayed with Fry Light, add one chopped onion and cook on a low heat for 1-2 minutes.
• Stir in 900g/2lb peeled, deseeded and chopped butternut squash, 1 peeled and quartered potato, 2 cloves of crushed garlic and half a teaspoon each of ground allspice and nutmeg. Fry for a further minute, then pour over 850ml/1½pts vegetable stock made with Vecon (available from health food shops).
• Season, bring to the boil, then cover and simmer for 30 minutes until the squash is soft. Add a tablespoon of fresh, chopped coriander leaves, wait one minute and then blend with a hand blender or in a food processor.
• Serve with a swirl of very low fat natural yogurt on top. Delicious!
Pasta quiche
• Mix together 3 eggs, 150g very low fat natural cottage cheese and some chopped parsley.
• Make up a packet of Batchelors Tomato, Onion & Herb Pasta ‘n’ Sauce.
• Lay some chopped peppers, mushrooms and sweetcorn (or other Superfree veggies of your choice) in an oven-proof flan dish then pour over the Pasta ’n’ Sauce and cottage cheese mixtures.
• Pop in the oven at 190ºC/Gas 5 for around 30 minutes, or until the quiche is set and golden brown.
Speedy Chinese
• Heat some Fry Light in a wok, add some chopped spring onions, red chilli, finely chopped ginger and crushed garlic, fry for a couple of minutes, then throw in a pack of mixed stir-fry veg from the supermarket.
• If you’re feeling adventurous, add other oriental delights like water chestnuts or lychees. Add lots of Soy sauce to taste, cook for 3 or 4 minutes and serve on a mound of boiled egg noodles.
Chicken Tikka Masala (makes 4 servings)
• Spray 4 chicken breasts with Fry Light, season and place under a hot grill for 15-16 minutes, turning once, until cooked through. Remove and, when cool, cut into bite-sized pieces.
Set aside.
• Using a fine grater, grate 2 large shallots and 3 cloves of garlic (both peeled) into a bowl. Spray a large non-stick frying pan with Fry Light and place over a medium heat. Add the shallot and garlic mixture with 1⁄2 tsp crushed cardamom seeds, 1⁄2 tsp turmeric and 1 tbsp tikka masala powder (or tandoori spice blend powder). Stir-fry for 1 minute and then add 4 tablespoons of passata.
• Add the chicken and 1⁄4pt stock made with Chicken Bovril, then cook for 4-5 minutes, stirring often. Add 113g/4oz very low fat natural fromage frais, season to taste and remove from the heat. Drizzle over a little more fromage frais and garnish with chopped coriander and lime wedges, if desired.
• Serve with chunks of roasted butternut squash and garlicky sautéed spinach (spinach wilted in hot water, then fried in a non-stick pan with a clove of crushed garlic and a sprinkle of nutmeg).
Bacon and sausage frittata
• Grill some Quorn or 70% meat sausages and lean bacon
• Chop them into chunky pieces and set aside.
• Quickly fry some red onion in a non-stick pan sprayed with Fry Light, add some halved cherry tomatoes, the chopped sausage and bacon, and cover in well-seasoned beaten egg.
• Turn the heat right down and place a baking tray over the frying pan. When the top’s firm, sprinkle with 28g Cheddar cheese.
• RECIPE- Mixed bean and pasta salad
• In a sandwich box, mix together a large portion of cooked pasta shapes with some tinned mixed beans (in spring water),
• Add diced cucumber, grated carrot, sweetcorn and a generous dollop of very low-fat fromage frais and a level tablespoon of reduced calorie mayonnaise (2½ Syns).
• Sprinkle with 2 level dessertspoons of pumpkin or sunflower seeds (or a mixture of both), and top with 2 Mini Babybel cheeses, diced and mixed in, or sliced onto 1 Ryvita.
Cottage pie (makes 4 servings)
• Spray a non-stick saucepan with Fry Light and fry 2 chopped onions, 4 chopped carrots and some chopped mushrooms and cook for 5-6 minutes until they start to soften.
• Add a 500g pack of lean minced beef or Quorn mince, 2 tablespoons of Worcester sauce, 2 level tablespoons of tomato purée and half a tin of chopped tomatoes and half a tin of baked beans, bring to the boil, cover and simmer for 10 minutes, stirring occasionally.
• While the mince is simmering, boil some peeled sweet potatoes until tender, then mash them with some very low-fat natural yogurt, salt, pepper and a sprinkling of mustard powder.
• Pour the mash mixture into an ovenproof dish, spread the mash on top and bake at 200°C for 30 minutes.
Roasted vegetable and mozzarella cous cous
• In a big bowl, mix together ropughly courgettes, red onion, mixed peppers, garlic and carrots.
• Spray with Fry Light and roast at 200°C/Gas 6 for 25 minutes.
• Mix in a small tin of sweetcorn and a small tine ofred kidney beans and cooked couscous, plus 40g chopped Mozzarella cheese
Traditional Sunday Roast
• Whether you’re eating out or at home have
• 3-4 slices of lean turkey, beef, lamb, pork or chicken and
• Accompany with a mixture of roasted carrots, swede and butternut squash,
• As well as 200g/7oz (approx 4) new potatoes.
• Have a small amount of gravy, but sorry NO YORKSHIRE PUDDING!