Blog Page 134

Teriyaki sauce, Mushrooms & Salmon with Couscous

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Ingredients

1 Schultz garlic, mushroom & cream sauce (4.5syn/2=2.25syn)
1 lemon, juice (ss) (sff)
2 Salmon fillets (ff)
100g Couscous (ff)
150g mushrooms, sliced thinly (s) (sff)
200mL “Herb” stock (Knorr herb stockpot)
300mL skimmed milk, part of the daily allowance (1 Hea)
1tbsp dill

Teriyaki sauce

1tbsp sweetener
1tbsp light soy sauce
1tbsp white wine vinegar
2tbsp water
2tbsp lemon juice (ss) (sff)
Salt & Pepper
Make up the hot stock, bring to a boil, thicken & set aside.

Method

Measure the couscous and place in a bowl, add the stock, stir with a fork and cover with Clingfilm. Set aside.
Place the sliced mushrooms in a saucepan sprayed with fry light and cook until soft.
In an ovenproof dish lined with tinfoil, place the salmon in and marinade with the dill and juice of the lemon, cut slices from the lemon for later.
Preheat the oven to 180c, add the lemon slices on the salmon, cover & place the salmon in the middle shelf after marinating for at least 10 mins, cook covered for the first 15 mins then open to finish cooking.
Mix the ingredients for the teriyaki sauce in a small pan and heat, stirring until it thickens, remove and add to the mushrooms, stir and increase the heat, cook until the sauce has been absorbed into the mushrooms.
Make up the mushroom sauce by tipping the powder into a small saucepan, mix milk until smooth, slowly add the remaining milk while stirring until it thickens, add to the mushrooms, bring to the boil then reduce, allow it to thicken.
Remove the Clingfilm from the couscous, fluff up with a fork and plate up.
Place the salmon on top of the couscous, the mushrooms to one side.

Delicious Egg Muffin

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Egg Muffin
Serves 1

Ingredients

1tsp basil
1 Sainsbury’s “be good to yourself” extra lean sausage (0.5syn) (ff)
1 x 60g Wholemeal Muffin (7syn)
Sprinkle of garlic salt
Sprinkle of Aromat seasoning

*extra
1 20g Sainsbury’s “lighter” cheese slice (40% less fat) (1Hea)
1 rasher of smoked bacon, cooked until crisp, all fat removed (ff)

Method

Cut the sausage ends off and squeeze the meat into a glass dish, add the spices & seasoning, mix well. Wet your hands and roll the mix into a ball then flatten to look like a “burger”.
Spray a frying pan with Fry Light and cook the burger for 10-15 mins each side or until cooked. Also cook the bacon if used as an extra.
Place an egg ring in a frying pan and cook the egg.
Slice each muffin & toast.
Plate up.

Piri-Piri Chicken

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Serves 4

Ingredients

1 lemon rind (ss)(sff)
1 lemon juice (ss)(sff)
1 tbsp olive oil (6syns/4=1.5 syns each)
4 medium sized Chicken breasts, deskinned, (ff)
4 tbsp Schwartz “perfect shake” Piri-Piri
Salt & pepper

Method

In a large bowl place the Piri-Piri powder, olive oil, lemon ring & lemon juice, mix well and add the chicken, (cutting shallow cuts in the chicken for the marinate to soak in), season well, ensure that the pieces are well covered then cover the bowl and marinate for at least 2 hrs.
Preheat the grill to full, cook for 30 mins, turning several times to ensure an even coating, brush the left over marinade to coat the chicken while cooking.

Mushrooms in a Creamy Sauce

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Serves 4

Ingredients

250g button mushrooms, sliced (s)(sff)
1 onion, finely chopped (s)(sff)
1 Tsp “very lazy” garlic
1 Tsp “very lazy” ginger
1 Schultz garlic, mushroom & cream sauce (4.5 Syn/4 =< 2 Syn)
375mL skimmed milk (6 Syn/4=< 1.5 Syn)
200g Couscous (ff)
400mL water
Knorr “veg” stockpot

Method

Mix a little milk with the sauce mix in a small pan until all lumps are removed, continue to add the milk, place on a low light and bring to the boil, stir until thickened, put to one side.
Make up the couscous by adding the water to the stockpot & covering the couscous, mix & cover with Clingfilm until the sauce is ready. Fluff up before serving.

Spray a pan with Fry Light and add the onion, garlic & ginger, cook until soft add chopped mushrooms and cook for 5 mins to infuse the flavours, add sauce and cook for a further 5 mins, season and serve with the Couscous.`

(sff)=super free food

Tasty Aloo Gobi

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Serves 4

Ingredients

1 Onion (s)(sff)
1 Cinnamon stick
1 Cup of frozen peas (ss)(ff)
3 Garlic Cloves
4 Curry leaves
30mm cube of Ginger
1tsp Cumin Seeds
1tsp Fennel Seeds
1tsp Coriander Seeds
1tsp ground Turmeric
1tsp Fenugreek
1tbsp Tomato puree (s)(sff)
1tbsp sweetener
400g Chopped Tomatoes (s)(sff)
Knorr “herb”stockpot
400mL water
4 medium floury potatoes (Maris Piper, King Edwards) cut into small cubes (ff)
1 Cauliflower Head, cut into florets (s)(sff)
Salt & Pepper

Method

Chop the onion, garlic & ginger in a food processor & blitz.
Part boil the potatoes and cauliflower for 5 mins, remove and drain.
Crush the seeds in a mortar & pestle.
Heat a frying pan, sprayed with Fry Light and cook the seeds, curry leaves & cinnamon stick until they sizzle.
Add more Fry Light, then adding the paste from the food processor, fry for 10-15 mins until brown.
Add the ground spices, tomato puree, S&P, chopped tomatoes & sweetener, vegetable stockpot & water, simmer for 10 mins then add the potatoes & cauliflower, mix together, simmer for 10-15mins until the Veg is cooked, adding more water if the sauce is too dry. 5 mins before serving add the peas. Remove the curry leaves and cinnamon stick before serving.

Hash Browns

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Serves 4

Ingredients

4 medium sized potatoes (ff)
*onion, finely chopped (s)(sff)
* 45g low fat cheddar cheese (1Hea)

* Extra’s

Method

Finely grate washed, unpeeled potatoes, place in a sieve & wash until the water runs clear, place a portion of the potato into a potato masher and squeeze as much of the water as possible, remove from the masher and add any extra’s, return to the masher and press into shape, remove the mix from the masher and sprinkle with salt, place in a hot pan sprayed with Fry Light. Cook for a few minutes then spray with Fry Light and flip over, repeat this until both sides are cooked. Serve with an omelette or beans, etc.

Tuna & Philadelphia Cheese bake

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Serves 4

Ingredients

150g Pasta (any Type) (ff)
130g (when drained) Tuna Chunks in spring water
1 400g Chopped Tomatoes (s)(sff)
250mL Passata (s)(sff)
1/4tsp “Very Lazy” chilli
1/4tsp “Very Lazy” garlic
1tbsp basil herb
1 Onion, finely chopped (s)(sff
70g Philadelphia Light soft cheese (1 Hea/4=1/4 Hea)

Method

Boil a saucepan of water with salt added, when boiling drop the pasta in and cook for 8 mins, remove while “al dente” and drain.

Spray a saucepan with Fry Light and add the onions, cook until they are soft, add the garlic & chilli, add the chopped tomatoes and passata, cook for 10 mins.

Open the tin of Tuna and drain the spring water from it, add it to the pasta with the tomatoes, mix well, add the Philadelphia cheese and seasoning.

Preheat the oven to 180c and using an oven-proofed dish, sprayed with Fry Light, add the ingredients to it, and the basil.

Cook for 20 mins or until the food is hot, serve with a side salad.

Easy Chicken Stir-Fry

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Serves 4

Ingredients

250g Iceland ready cooked frozen chicken pieces (s)(ff)
1 bag Sainsbury’s stir-fry veg mix (s)(sff)
1 bag Sainsbury’s bean shoots (s)(sff)`
2 packs Amoy “straight to wok” sweet chilli sauce (total syns 14 syns/4 = 3.5 syns)

Method

Heat a wok, sprayed with Fry Light, when hot add the chicken and cook for 5 mins, add veg and bean shoots, mix, cook for 5 mins, add the sauce mix, cook for a further 5 mins.
Eat!

SW Beef Kofta Curry

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Serves 2

Ingredients for Kofta’s

1 Egg (p)
1 Green Chilli, deseeded & finely chopped (s)
1 Tsp Garam Masala
3 Shallots (s)
250g Extra lean beef mince (p)
S & P

Ingredients for sauce

1 Onion, finely chopped (s)
1 Garlic clove, crushed (s)
1 Tsp Turmeric
1 Tsp Cumin
1 Tsp Coriander
1 Tsp Madras curry powder
1 Tbsp. Sweetener
15cm Cube of ginger
500g Passata (s)

Method

In a mini chopper, chop up the shallots, chilli & garam masala, add mix to a glass bowl with the beef mince, egg & season well, mix together, cover & leave in the fridge for 1 hr. to marinate.
Remove and scoop a small quantity of the mix & shape into meatballs, cook in a frying pan, sprayed with frylight, until cooked & browned, set aside.
Clean the frying pan out, spray with frylight & cook the onions, garlic & ginger until soft, add all the spices, mix well, add the passata & sweetener bring to the boil, then reduce the heat to a simmer, add the Kofta meatballs & cover, cook for 30 mins.

Tasty SW Lamb Kebabs

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Serves 2

Ingredients

½ tsp Cumin
½ tsp Coriander
½ tsp Turmeric
½ tsp Chilli Flakes
1 Garlic clove
250g Low fat lamb mince (p)
Juice from ½ lemon (s)
Small quantity of mint & parsley
S & P

Method

Place all ingredients except the meat in a small food processor, reduce to a paste, remove & place in a glass bowl, mix with the meat, season.
Soak the skewers in water to prevent them burning.
Get a small handful of the mix & form a kebab around a skewer & place on a shallow oven-proof tray. Place in the fridge to allow them to firm up,
Either cook on a BBQ, under the grill or in the oven.
Pre-heat the grill or oven before cooking the kebabs, turn over several times until cooked.