Ingredients
200g Fat Free Natural Yogurt
1 Lemon
4 tbsp Curry Powder
4 Tomatoes
1 Onion
1 Green Chili
1/2 Red Pepper
250g Mushrooms
8 Eggs
2 Steaks
1 Tin Beans
Make a marinade by mixing together the yogurt, lemon juice and 2 tbsp curry powder. Prepare the other ingredients - cut the tomatoes in half, peel and finely chop the onion, de seed and finely chop the chilli and pepper, halve the mushrooms, beat eggs and remove all the fat from the steak.
Toss the tomatoes, mushrooms and steak in the yogurt marinade until well coated. Place on the griddle and cook to your liking.
Meanwhile make curried beans by putting remaining curry powder and beans into a saucepan and heat.
Place eggs, onion, chilli and red pepper in a pan, stir and cook for 5 minutes.
Serve all
Free on Red Day using healthy b for beans
Tuesday 12 August 2008
Bacon Cheese Burgers
Serves 2
Ingredients
2 Shallots
1 Clove Garlic
500g Extra Lean Mince
2 tbsp Worcestershire Sauce
Salt and Pepper
4 Rashers of Bacon (all fat removed)
2 Wholemeal Rolls
4 Light Cheese Slices
Finely chop shallots and mix together with, mince, worcestershire sauce and garlic. Combine together well using hands and then make into 4 burgers.
Grill the burgers and bacon until cooked thourghly and then place in roll with bacon and cheese.
Free on Red Day using healthy a and b
Ingredients
2 Shallots
1 Clove Garlic
500g Extra Lean Mince
2 tbsp Worcestershire Sauce
Salt and Pepper
4 Rashers of Bacon (all fat removed)
2 Wholemeal Rolls
4 Light Cheese Slices
Finely chop shallots and mix together with, mince, worcestershire sauce and garlic. Combine together well using hands and then make into 4 burgers.
Grill the burgers and bacon until cooked thourghly and then place in roll with bacon and cheese.
Free on Red Day using healthy a and b
Creamy Haddock Mornay
Ingredients
397g Spinach
500g Haddock Fillets
4 Plum Tomatoes
400g Fat Free Natural Yogurt
3 Egg Yolks
1/2 tsp Nutmeg
113g Low Fat Cheese
28g Breadcrumbs
Preheat oven to 200c. Boil spinach for 2-3 minutes, drain and finely chop. Season and place in the bottom of an ovenproof dish. Place fish fillets in single layer over the spinach. Finely chop the tomatoes and place on top of the fish. Place in the oven for 6-8 minutes.
Mean while mix together the yogurt, egg yolks and nutmeg. Remove the dish from the oven and spoon over each fish portion. Grate cheese and sprinkle over the top followed by the breadcrumbs. Place under the grill for 4-5 minutes until sauce is bubbling and fish is cooked.
1 1/2 sins on red day using cheese as healthy a
397g Spinach
500g Haddock Fillets
4 Plum Tomatoes
400g Fat Free Natural Yogurt
3 Egg Yolks
1/2 tsp Nutmeg
113g Low Fat Cheese
28g Breadcrumbs
Preheat oven to 200c. Boil spinach for 2-3 minutes, drain and finely chop. Season and place in the bottom of an ovenproof dish. Place fish fillets in single layer over the spinach. Finely chop the tomatoes and place on top of the fish. Place in the oven for 6-8 minutes.
Mean while mix together the yogurt, egg yolks and nutmeg. Remove the dish from the oven and spoon over each fish portion. Grate cheese and sprinkle over the top followed by the breadcrumbs. Place under the grill for 4-5 minutes until sauce is bubbling and fish is cooked.
1 1/2 sins on red day using cheese as healthy a
Fish in Bread Crumbs
Ingredients
500g Fish Fillets
4 Slices Nimble Bread (Made into crumbs)
2 Eggs
Remove skin from fish and cut into thick strips. Season.
Prepare bread crumbs and beat egg into a bowl.
Dip each fish strip into egg and then roll in bread crumbs. Place on bking tray sprayed with fry light and cook for 12 - 15 minutes at 200c.
Free on Red Day when using bread on healthy b. Or use as 2 xhealthy b on Green day and add to SW chips and mushy peas.
500g Fish Fillets
4 Slices Nimble Bread (Made into crumbs)
2 Eggs
Remove skin from fish and cut into thick strips. Season.
Prepare bread crumbs and beat egg into a bowl.
Dip each fish strip into egg and then roll in bread crumbs. Place on bking tray sprayed with fry light and cook for 12 - 15 minutes at 200c.
Free on Red Day when using bread on healthy b. Or use as 2 xhealthy b on Green day and add to SW chips and mushy peas.
Spinach Gnoochi
Ingredients
908g Potatoes
400g Spinach
1 Egg
1/4 tsp Nutmeg
1 Onion
3 Cloves Garlic
2 tins Chopped Tomatoes
2 tbsp Basil
113g Low fat Cheddar Cheese
Peel and dice the potatoes, boil until soft, drain and mash. Blanch the spinach for 2 minutes, drain, squeeze out excess water and finely chop. Place in a bowl and mix with potatoes.
Beat egg, add to the potato mix with nutmeg. Season well and mix until well combined. Cilli in the fridge overnight.
Preheat oven to 190c. Finely dice onion and crush garlic. Place in a pan with tomatoes and basil, bring to the boil, cover and cook for 6-8 minutes. Season and transfer to shallow oven dish.
Shape potatoes into balls or long rolls. Put them on top of the tomato mixture, grate cheese over the top and place in the oven for 10 - 20 mins until golden on top.
Free on Green Day when using cheese as healthy a
908g Potatoes
400g Spinach
1 Egg
1/4 tsp Nutmeg
1 Onion
3 Cloves Garlic
2 tins Chopped Tomatoes
2 tbsp Basil
113g Low fat Cheddar Cheese
Peel and dice the potatoes, boil until soft, drain and mash. Blanch the spinach for 2 minutes, drain, squeeze out excess water and finely chop. Place in a bowl and mix with potatoes.
Beat egg, add to the potato mix with nutmeg. Season well and mix until well combined. Cilli in the fridge overnight.
Preheat oven to 190c. Finely dice onion and crush garlic. Place in a pan with tomatoes and basil, bring to the boil, cover and cook for 6-8 minutes. Season and transfer to shallow oven dish.
Shape potatoes into balls or long rolls. Put them on top of the tomato mixture, grate cheese over the top and place in the oven for 10 - 20 mins until golden on top.
Free on Green Day when using cheese as healthy a
Sausage and Chicken Hotpot
Ingredients
1 Onion (finely chopped)
2 Clove Garlic (crushed)
2 Carrots (sliced)
2 Red Peppers (de seed and chopped)
8 Low Fat Sausage (chopped into bite size pieces)
4 Chicken Breast (chopped into bite size pieces)
Fry Light
2 tbsp Curry Powder
340ml Passata
198ml Chicken Stock
1-2 tsp Sweetner
Spray large pan with fry light and add onion, garlic, sausages, chicken and curry powder. Cook for 2-3 minutes. Then add the rest of the ingredients and cook for 15 - 20 minutes.
Free on Red Day depending on what sausages you use
1 Onion (finely chopped)
2 Clove Garlic (crushed)
2 Carrots (sliced)
2 Red Peppers (de seed and chopped)
8 Low Fat Sausage (chopped into bite size pieces)
4 Chicken Breast (chopped into bite size pieces)
Fry Light
2 tbsp Curry Powder
340ml Passata
198ml Chicken Stock
1-2 tsp Sweetner
Spray large pan with fry light and add onion, garlic, sausages, chicken and curry powder. Cook for 2-3 minutes. Then add the rest of the ingredients and cook for 15 - 20 minutes.
Free on Red Day depending on what sausages you use
Chicken Tikka
Ingredients
4 Chicken Breast (Cut into chunks)
1 tsp Grated Ginger
1 Clove Garlic (Crushed)
1 tsp Chilli Powder
1/4 tsp Turmeric
1 tsp Salt
150ml Fat Free Natural Yogurt
4 tbsp Lemon Juice
Fry Light
Mix together chicken pieces, ginger, garlic, chilli, turmeric, salt, yogurt an lemon juice. Leave to marinade for at least 2 hours but over night is best.
Place chicken mixture in frying pan sprayed with fry light and cook thourghly.
Free on Red Day
4 Chicken Breast (Cut into chunks)
1 tsp Grated Ginger
1 Clove Garlic (Crushed)
1 tsp Chilli Powder
1/4 tsp Turmeric
1 tsp Salt
150ml Fat Free Natural Yogurt
4 tbsp Lemon Juice
Fry Light
Mix together chicken pieces, ginger, garlic, chilli, turmeric, salt, yogurt an lemon juice. Leave to marinade for at least 2 hours but over night is best.
Place chicken mixture in frying pan sprayed with fry light and cook thourghly.
Free on Red Day
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