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
Chicken Korma Kebabs
Ingredients
1 Clove Garlic
2 tsp Turmeric
2 tsp Garam Masala
28g Block Creaned Coconut (4 1/2 sins)
113ml Chicken Stock
150g Fat Free Natural Yogurt
Salt and Pepper
6 Thickly Cut Chicken Breasts
2 Onions
1 Red and Yellow Pepper
Fry Light
Crush garlic and mix with turmeric and garam masala. Break the coconut into the stock and stir until dissolved. Add the garlic mixture and set aside to cool. When cool add the yogurt and a little seasoning.
Cut chicken into chunks and add to the yogurt mixture and fold to coat all the chicken. Cover and marinade for at least 4 hour but overnight is best.
Peel the onion and cut into chunks. De seed the peppers and cut into chunks. Thread the onion, chicken and peppers on to skewers to make kebabs.
Place on baking tray and cook in oven at 200c for about 20 minutes (this ensures chicken is thourghly cooked). Meanwhile heat a griddle pan sprayed with fry light. Whn kebabs have cooked in the oven char slightly on griddle.
Whole thing is 4 1/2 sins on a red day or 1/2 to 1 sin per kebab.
1 Clove Garlic
2 tsp Turmeric
2 tsp Garam Masala
28g Block Creaned Coconut (4 1/2 sins)
113ml Chicken Stock
150g Fat Free Natural Yogurt
Salt and Pepper
6 Thickly Cut Chicken Breasts
2 Onions
1 Red and Yellow Pepper
Fry Light
Crush garlic and mix with turmeric and garam masala. Break the coconut into the stock and stir until dissolved. Add the garlic mixture and set aside to cool. When cool add the yogurt and a little seasoning.
Cut chicken into chunks and add to the yogurt mixture and fold to coat all the chicken. Cover and marinade for at least 4 hour but overnight is best.
Peel the onion and cut into chunks. De seed the peppers and cut into chunks. Thread the onion, chicken and peppers on to skewers to make kebabs.
Place on baking tray and cook in oven at 200c for about 20 minutes (this ensures chicken is thourghly cooked). Meanwhile heat a griddle pan sprayed with fry light. Whn kebabs have cooked in the oven char slightly on griddle.
Whole thing is 4 1/2 sins on a red day or 1/2 to 1 sin per kebab.
Paprika Pork
Serves 2
Ingredients
Fry Light
1 Onion
1 Red Pepper
2 tsp Paprika
Pork Fillet
3 tbsp Fat Free Fromage Frais
50ml Sherry
Heat pan and cook onion and pepper for 3-4 minutes until soft.
Increase heat and add pork and paprika. Cook for further 2-3 minutes until pork is browned all over. Add sherry, reduce heat and simmer for 2-3 minutes until reduced to about 1/2.
Stir in fromage frais and season with black pepper.
1 1/2 sins per serving on Red Day
Ingredients
Fry Light
1 Onion
1 Red Pepper
2 tsp Paprika
Pork Fillet
3 tbsp Fat Free Fromage Frais
50ml Sherry
Heat pan and cook onion and pepper for 3-4 minutes until soft.
Increase heat and add pork and paprika. Cook for further 2-3 minutes until pork is browned all over. Add sherry, reduce heat and simmer for 2-3 minutes until reduced to about 1/2.
Stir in fromage frais and season with black pepper.
1 1/2 sins per serving on Red Day
Chip Shop Curry Sauce
Ingredients
Fry Light
1 Onion (Finely Chopped)
2 Cloves of Garlic (Crushed)
1 tsp Ginger (Finely Chopped)
1 tbsp Curry Powder
1 Tin Chopped Tomatoes
57ml Vegtable Stock
2 tbsp Sweetner
57g Fat Free Fromage Frais
Spray pan with fry light and cook the onion and garlic until soft. Add ginger and fry for 1-2 minutes, then add curry powder and cook for further 1-2 minutes.
Add the canned tomatoes, vegtable stock and sweetner and bring to the boil. Reduce the heat and simmer for 12 - 15 minutes.
Transfer to a food processor and blend until smooth. Return to the pan, add the fromage frais and heat through (do not boil as fromage frais will curdle).
Free on Either Day
I love this poured all over Slimming World Free Chips!
Fry Light
1 Onion (Finely Chopped)
2 Cloves of Garlic (Crushed)
1 tsp Ginger (Finely Chopped)
1 tbsp Curry Powder
1 Tin Chopped Tomatoes
57ml Vegtable Stock
2 tbsp Sweetner
57g Fat Free Fromage Frais
Spray pan with fry light and cook the onion and garlic until soft. Add ginger and fry for 1-2 minutes, then add curry powder and cook for further 1-2 minutes.
Add the canned tomatoes, vegtable stock and sweetner and bring to the boil. Reduce the heat and simmer for 12 - 15 minutes.
Transfer to a food processor and blend until smooth. Return to the pan, add the fromage frais and heat through (do not boil as fromage frais will curdle).
Free on Either Day
I love this poured all over Slimming World Free Chips!
Jerk Chicken and Vegtable Rice
6 Cloves of Garlic
Spring Onions
2 Red Chilli
1 tbsp Ginger
198ml Red Wine Vinegar
2 tbsp Sou Sauce
1 tsp Sweetner
2 Chicken Breast
198g Rice
200g Black eye Beans (Can)
340g Sweetcorn
Fry Light
Prepare chicken, crush garlic, finely chop onion and chillies. Mix half of the garlic, spring onions and and chillies with ginger, vinegar, soy sauce and sweetner. Place chicken in a bowl, cover with mixture and marinade for 2-3 hours. When ready to cook grill turning occasionally.
Meanwhile prepare the rice. Boil until tender, drain and rinse the beans and sweetcorn. Spray pan with fry light and cook the remaining garlic, spring onions and chilli for 2 minutes.
Add the rice, beans and sweetcorn and combine. Cook for 5-6 mins until hot. Then serve with chicken.
Free on Green Day when using chicken as 1 healthy b
Spring Onions
2 Red Chilli
1 tbsp Ginger
198ml Red Wine Vinegar
2 tbsp Sou Sauce
1 tsp Sweetner
2 Chicken Breast
198g Rice
200g Black eye Beans (Can)
340g Sweetcorn
Fry Light
Prepare chicken, crush garlic, finely chop onion and chillies. Mix half of the garlic, spring onions and and chillies with ginger, vinegar, soy sauce and sweetner. Place chicken in a bowl, cover with mixture and marinade for 2-3 hours. When ready to cook grill turning occasionally.
Meanwhile prepare the rice. Boil until tender, drain and rinse the beans and sweetcorn. Spray pan with fry light and cook the remaining garlic, spring onions and chilli for 2 minutes.
Add the rice, beans and sweetcorn and combine. Cook for 5-6 mins until hot. Then serve with chicken.
Free on Green Day when using chicken as 1 healthy b
Chicken Jalfrezi
4 Chicken Breast
1 Onion
Fry Light
1 Red Pepper
1 Green Pepper
2 Cloves of Garlic
2 1/2 inch piece of Root Ginger
Handful of fresh Corriander and Mint
3 tbsp Curry Powder
400g Chopped Tomatoes
Chop onions, de-seed and slice peppers, grate ginger, slice garlic, chop chicken into chunks, roughly chop corriander and mix with mint.
Spray pan with fry light, add onions, peppers, ginger and garlic. Stir fry for 4 minutes.
Add chicken and curry powder and cook for further 4 minutes.
Add tomatoes and 85ml of water, bring to the boil, cover and reduce heat and simmer for 30 minutes.
Remove from the heat, season well and mix through corriander and mint before serving.
Free on Red Day
1 Onion
Fry Light
1 Red Pepper
1 Green Pepper
2 Cloves of Garlic
2 1/2 inch piece of Root Ginger
Handful of fresh Corriander and Mint
3 tbsp Curry Powder
400g Chopped Tomatoes
Chop onions, de-seed and slice peppers, grate ginger, slice garlic, chop chicken into chunks, roughly chop corriander and mix with mint.
Spray pan with fry light, add onions, peppers, ginger and garlic. Stir fry for 4 minutes.
Add chicken and curry powder and cook for further 4 minutes.
Add tomatoes and 85ml of water, bring to the boil, cover and reduce heat and simmer for 30 minutes.
Remove from the heat, season well and mix through corriander and mint before serving.
Free on Red Day
Chilli Chicken and Peppers
Ingredients
1 Red Onion and 1 Red Chilli (Finely Chopped)
1 Red and Yellow Pepper (De-seeded and Diced)
2 Cloves of Garlic (Crushed)
4 Chicken Breast (Cut into Bite Size Pieces)
Fry Light
2 tbsp Curry Powder
100ml Passata
113ml Chicken Stock
Spray pan with fry light and cook, onion, chilli, garlic and chicken for 5-6 minutes. Add curry powder and cook for further 1-2 minutes then add passata and stock.
Bring to the boil and cook gently for 15-20 minutes.
Free on Red Day
1 Red Onion and 1 Red Chilli (Finely Chopped)
1 Red and Yellow Pepper (De-seeded and Diced)
2 Cloves of Garlic (Crushed)
4 Chicken Breast (Cut into Bite Size Pieces)
Fry Light
2 tbsp Curry Powder
100ml Passata
113ml Chicken Stock
Spray pan with fry light and cook, onion, chilli, garlic and chicken for 5-6 minutes. Add curry powder and cook for further 1-2 minutes then add passata and stock.
Bring to the boil and cook gently for 15-20 minutes.
Free on Red Day
Bacon Flan
Ingredients
1 Onion
198g Bacon (With all Fat Removed)
1 Green Pepper
3 Spring Onions
Fry Light
250g Quark
4 Eggs
28g Reduced Fat Cheese
Pre-heat oven to 180c. Peel and dice onion, chop bacon, chop pepper and slice spring onions.
Heat pan sprayed with frylight and cook onions for 1-2 minutes. Add bacon and peppers and cook for 2 minutes.
Whisk together quark and eggs, stir in the spring onions and bacon mixture and pour into flan dish sprayed with fry light. Grate over cheese and bake for 40 minutes.
2 Sins on a Red Day
1 Onion
198g Bacon (With all Fat Removed)
1 Green Pepper
3 Spring Onions
Fry Light
250g Quark
4 Eggs
28g Reduced Fat Cheese
Pre-heat oven to 180c. Peel and dice onion, chop bacon, chop pepper and slice spring onions.
Heat pan sprayed with frylight and cook onions for 1-2 minutes. Add bacon and peppers and cook for 2 minutes.
Whisk together quark and eggs, stir in the spring onions and bacon mixture and pour into flan dish sprayed with fry light. Grate over cheese and bake for 40 minutes.
2 Sins on a Red Day
Chicken Kiev
Ingredients
4 Chicken Breasts
8 Slices Bacon (All Fat Removed)
6 Extra Light Laughing Cow Cheese Trangles
1 or 2 Cloves of Garlic (Crushed)
1 tsp Dried Mixed Herbs
2 tbsp Grated Cheese
Mix together in a bowl, cheese triangles, grated cheese, garlic and mixed herbs.
Score a pocket in the middle of each chicken breast and fill with cheese mixture.
Wrap 2 slices of bacon around each chicken breast.
Cook in the oven at 200c for about half an hour.
Serve with Jacket potato.
Free on Red Day when using cheese and baking potato as healthy extras
4 Chicken Breasts
8 Slices Bacon (All Fat Removed)
6 Extra Light Laughing Cow Cheese Trangles
1 or 2 Cloves of Garlic (Crushed)
1 tsp Dried Mixed Herbs
2 tbsp Grated Cheese
Mix together in a bowl, cheese triangles, grated cheese, garlic and mixed herbs.
Score a pocket in the middle of each chicken breast and fill with cheese mixture.
Wrap 2 slices of bacon around each chicken breast.
Cook in the oven at 200c for about half an hour.
Serve with Jacket potato.
Free on Red Day when using cheese and baking potato as healthy extras
Tandoori Chicken
Ingredients
200g Fat Free Natural Yogurt
2 tbsp Tandoori Spice Powder
2 Skinless Chicken Breast
Mix yogurt and tandoori powder together and marinade chicken breast in mixture over night.
Oven cook at 200c until chicken is cooked thourghly or grill for 6-8 minutes.
Free on a Red Day
or Have with SW chips and in a whole meal roll and use as Healthy b on a Green Day.
200g Fat Free Natural Yogurt
2 tbsp Tandoori Spice Powder
2 Skinless Chicken Breast
Mix yogurt and tandoori powder together and marinade chicken breast in mixture over night.
Oven cook at 200c until chicken is cooked thourghly or grill for 6-8 minutes.
Free on a Red Day
or Have with SW chips and in a whole meal roll and use as Healthy b on a Green Day.
Mushroom Risotto
Ingredients
8 - 10 Spring Onions
4 Cloves of Garlic
397g Mixed Mushrooms
Parsley and Rosemary (tbsp of each)
Fry Light
255g Arborio or Risotto Rice
1 litre Chicken Stock or Stock made with Vecon
Salt and Pepper
Prepare ingredients - finely chop the spring onions, peel and finely chop garlic, cut mushrooms into bite size pieces and chop parsley and rosemary.
Spray large non stick frying pan with fry light and stirfry the spring onions and garlic for 3-4 minutes. Add the mushrooms and rice and stir fry for further 3-4 minutes.
Add a ladle full of the stock and stir and cook until the liquid has beeen absorbed. Repeat, adding a ladle full of stock at a time, until stock has been used up and rice is creamy and tender. This will take about 25 - 30 minutes.
Remove from the heat, season well and stir in chopped herbs.
Free on Green Day
8 - 10 Spring Onions
4 Cloves of Garlic
397g Mixed Mushrooms
Parsley and Rosemary (tbsp of each)
Fry Light
255g Arborio or Risotto Rice
1 litre Chicken Stock or Stock made with Vecon
Salt and Pepper
Prepare ingredients - finely chop the spring onions, peel and finely chop garlic, cut mushrooms into bite size pieces and chop parsley and rosemary.
Spray large non stick frying pan with fry light and stirfry the spring onions and garlic for 3-4 minutes. Add the mushrooms and rice and stir fry for further 3-4 minutes.
Add a ladle full of the stock and stir and cook until the liquid has beeen absorbed. Repeat, adding a ladle full of stock at a time, until stock has been used up and rice is creamy and tender. This will take about 25 - 30 minutes.
Remove from the heat, season well and stir in chopped herbs.
Free on Green Day
Chicken Chow Mein
Ingredients
Straight to Wok Noodles
Bean Sprouts
1 Onion (Chopped)
Sweetcorn
Mushrooms
Soy Sauce
Chicken (Thinly sliced)
Dry fry onions, add chicken. When chicken is cooked add all other ingredients and heat through.
Takes about 10 minutes in total and is really filling.
Free on green when using chicken as healthy b
Straight to Wok Noodles
Bean Sprouts
1 Onion (Chopped)
Sweetcorn
Mushrooms
Soy Sauce
Chicken (Thinly sliced)
Dry fry onions, add chicken. When chicken is cooked add all other ingredients and heat through.
Takes about 10 minutes in total and is really filling.
Free on green when using chicken as healthy b
Monday 11 August 2008
Sweet and Sour Chicken
Ingredients
4 Chicken Breasts
6 spring Onions (Finely Chopped)
2 Cloves Garlic (Crushed)
Salt and Pepper
3 tbsp Light Soy Sauce
Fry Light
1 tbsp Dark Soy Sauce
2 tbsp Sweetner
1 or 2 tbsp White Wine Vinegar
1 tsp Paprika
1/2 tsp Chinese Five Spice
100ml Passata
Slice the chicken very thinly and place in a shallow bowl. Sprinkle over spring onions and garlic, season well and pour over light soy sauce. Toss to mix well and marinade in the fridge for at least 20 minutes.
Spray a large frying pan with fry light, when hot add chicken mixture, stir and cook for 5-6 minutes. Then add the dark soy sauce, sweetner, vinegar, paprika, chinese five spice and passata. Stir and mix well, bring mixture to the boil.
Reduce heat and cook gently for 3-4 minutes and serve with free stir fry vegtables.
Free on red day, if using the chicken as healthy extra also free on green day.
4 Chicken Breasts
6 spring Onions (Finely Chopped)
2 Cloves Garlic (Crushed)
Salt and Pepper
3 tbsp Light Soy Sauce
Fry Light
1 tbsp Dark Soy Sauce
2 tbsp Sweetner
1 or 2 tbsp White Wine Vinegar
1 tsp Paprika
1/2 tsp Chinese Five Spice
100ml Passata
Slice the chicken very thinly and place in a shallow bowl. Sprinkle over spring onions and garlic, season well and pour over light soy sauce. Toss to mix well and marinade in the fridge for at least 20 minutes.
Spray a large frying pan with fry light, when hot add chicken mixture, stir and cook for 5-6 minutes. Then add the dark soy sauce, sweetner, vinegar, paprika, chinese five spice and passata. Stir and mix well, bring mixture to the boil.
Reduce heat and cook gently for 3-4 minutes and serve with free stir fry vegtables.
Free on red day, if using the chicken as healthy extra also free on green day.
Spiced Mushroom Sauce
Ingredients
Fry Light
1 Onion
1 Red Chilli
1 tsp each Minced Ginger and Garlic
1 Bay Leaf
1/2 tsp Mixed Peppercorns (Crushed)
1 tsp Ground Corriander
1/4 tsp Turmeric
170g Mushrooms
142ml Chicken Stock
4 tbsp Fat Free Fromage Frais
Spray pan with fry light and fry the onion, chilli, garlic, ginger,bay leaf, peppercorns, ground corriander and turmeric for 5 minutes.
Stir in mushrooms and stock, bring to the boil and simmer for 5 minutes.
Stir in the fromage fraisand heat for 2-3 minutes (do not boil or the fromage frais will curdle). Season to taste.
Serve over meat of your choice or sw chips.
Sauce is free on either day
Fry Light
1 Onion
1 Red Chilli
1 tsp each Minced Ginger and Garlic
1 Bay Leaf
1/2 tsp Mixed Peppercorns (Crushed)
1 tsp Ground Corriander
1/4 tsp Turmeric
170g Mushrooms
142ml Chicken Stock
4 tbsp Fat Free Fromage Frais
Spray pan with fry light and fry the onion, chilli, garlic, ginger,bay leaf, peppercorns, ground corriander and turmeric for 5 minutes.
Stir in mushrooms and stock, bring to the boil and simmer for 5 minutes.
Stir in the fromage fraisand heat for 2-3 minutes (do not boil or the fromage frais will curdle). Season to taste.
Serve over meat of your choice or sw chips.
Sauce is free on either day
Thursday 7 August 2008
Garlic Mushrooms
Ingredients
Fry Light
450g Mushrooms
2 Cloves of Garlic (Crushed)
Black Pepper
1 tsp Sherry
1 tsp Soy Sauce
28g Bread Crumbs
2 tbsp Parmesan Cheese
Spray frying pan with fry light and heat. Add mushrooms and garlic. Stir fry for 5 minutes.
Then add sherry and soy sauce stir fry for another 2-3 mins.
Mix breadcrumbs and parmesan and sprinkle over the top of the mushrooms.
Place under a hot grill for 3-4 minutes until golden.
Free on both days if using healthy a & b
Fry Light
450g Mushrooms
2 Cloves of Garlic (Crushed)
Black Pepper
1 tsp Sherry
1 tsp Soy Sauce
28g Bread Crumbs
2 tbsp Parmesan Cheese
Spray frying pan with fry light and heat. Add mushrooms and garlic. Stir fry for 5 minutes.
Then add sherry and soy sauce stir fry for another 2-3 mins.
Mix breadcrumbs and parmesan and sprinkle over the top of the mushrooms.
Place under a hot grill for 3-4 minutes until golden.
Free on both days if using healthy a & b
Spicy Szechuan Sauce
Serves 2/4
Ingredients
1 tsp Mixed Peppercorns (Crushed)
1 tsp Dried Chilli Flakes
1 tsp each of minced garlic and chilli
1 Onion (Finely Chopped)
1 tbsp Dark Soy Sauce
284ml Chicken Stock made with Bovril
142ml Passata
2 level tsp Cornflour
Place the peppercorns, chilli flakes, garlic, chilli, onion, soy sauce, chicken stock and passata in a pan. Bring to the boil and simmer for 15 mins.
Mix the cornflour to a smooth paste with 2 tsp water and stir into the sauce. Simmer, stirring continuously, until thickened. Pour the sauce into wok with your choice of stir fry ingredients.
1 Sin per serving on Both Days
Ingredients
1 tsp Mixed Peppercorns (Crushed)
1 tsp Dried Chilli Flakes
1 tsp each of minced garlic and chilli
1 Onion (Finely Chopped)
1 tbsp Dark Soy Sauce
284ml Chicken Stock made with Bovril
142ml Passata
2 level tsp Cornflour
Place the peppercorns, chilli flakes, garlic, chilli, onion, soy sauce, chicken stock and passata in a pan. Bring to the boil and simmer for 15 mins.
Mix the cornflour to a smooth paste with 2 tsp water and stir into the sauce. Simmer, stirring continuously, until thickened. Pour the sauce into wok with your choice of stir fry ingredients.
1 Sin per serving on Both Days
Wednesday 6 August 2008
Carrot Cake
Ingredients
Cake
4 Rivita (Crushed)
1 Weetabix (Crushed)
5oz Grated Carrot
1/2 tsp Mixed Spice
1 tsp Cinnamon
1 tsp Nutmeg
1 tbsp Runny Honey
2 tbsp Mincemeat
3 Beaten Eggs
Topping
Quark
Lemon
Sweetner
Preheat oven to 180c. Place all cake ingredients into a large bowl and mix well. Cook for 1 hour.
When cooked, turn out onto wire rack and cool while you make topping.
To make topping put quark, lemon juice and sweetner (to taste). Spread on the cake and chill until required.
Whole Cake 11 sins on either day
Cake
4 Rivita (Crushed)
1 Weetabix (Crushed)
5oz Grated Carrot
1/2 tsp Mixed Spice
1 tsp Cinnamon
1 tsp Nutmeg
1 tbsp Runny Honey
2 tbsp Mincemeat
3 Beaten Eggs
Topping
Quark
Lemon
Sweetner
Preheat oven to 180c. Place all cake ingredients into a large bowl and mix well. Cook for 1 hour.
When cooked, turn out onto wire rack and cool while you make topping.
To make topping put quark, lemon juice and sweetner (to taste). Spread on the cake and chill until required.
Whole Cake 11 sins on either day
Cheesie Potato Pies
Serves 2/4
Ingredients
4 Baking Potatoes
113g Low Fat Cheese (Grated)
4 tbsp Fat Free Natural Yogurt
175g Bacon (Chopped)
6 Spring Onions (Chopped)
2 Cloves Garlic (Crushed)
Preheat oven to 180c. Spray skin of potatoes with fry light then bake for 1 hour.
Fry bacon and galic until crispy in fry light.
When potatoes are cooked, halve and scoop out flesh into a bowl. Mash with natural yogurt. Mix in cheese, spring onions and 2 1/3's of the bacon. Spoon the mixture back into the potatoes halves and sprinkle over remaining bacon.
Put back in the oven for 20 minutes until tops are golden.
Free on a Green Day using 1 Healthy b and 1 Healthy a
Ingredients
4 Baking Potatoes
113g Low Fat Cheese (Grated)
4 tbsp Fat Free Natural Yogurt
175g Bacon (Chopped)
6 Spring Onions (Chopped)
2 Cloves Garlic (Crushed)
Preheat oven to 180c. Spray skin of potatoes with fry light then bake for 1 hour.
Fry bacon and galic until crispy in fry light.
When potatoes are cooked, halve and scoop out flesh into a bowl. Mash with natural yogurt. Mix in cheese, spring onions and 2 1/3's of the bacon. Spoon the mixture back into the potatoes halves and sprinkle over remaining bacon.
Put back in the oven for 20 minutes until tops are golden.
Free on a Green Day using 1 Healthy b and 1 Healthy a
Bacon Cheese Burger Pie
Serves 4
Ingredients
Bacon
500g Extra Lean Mince
114g Wholemeal Bread
84g Low Fat Cheese
1 Onion (Chopped)
2 tbsp Light Mayo
2 tbsp Tesco Value Sweet Pickle
2 tbsp Mustard Powder
1 Egg
5 tbsp Tomato Ketchup
Preheat oven to 180c. Cook the bacon lightly and then set aside.
In a large mixing bowl, use your hands and gentlymix through the mince, breadcrumbs, half the cheese, onion, mayo, sweet pickle, mustard and egg.
Put the mixture into a shallow oven dish. Spread the top of the pie with tomato ketchup and then lay bacon on top.
Bake pie until firm and bacon is crisp, about 40 - 45 mins. Then sprinkle remaining cheese over the top on put back in the oven for 5 mins.
2.5 sins on a Red Day
Ingredients
Bacon
500g Extra Lean Mince
114g Wholemeal Bread
84g Low Fat Cheese
1 Onion (Chopped)
2 tbsp Light Mayo
2 tbsp Tesco Value Sweet Pickle
2 tbsp Mustard Powder
1 Egg
5 tbsp Tomato Ketchup
Preheat oven to 180c. Cook the bacon lightly and then set aside.
In a large mixing bowl, use your hands and gentlymix through the mince, breadcrumbs, half the cheese, onion, mayo, sweet pickle, mustard and egg.
Put the mixture into a shallow oven dish. Spread the top of the pie with tomato ketchup and then lay bacon on top.
Bake pie until firm and bacon is crisp, about 40 - 45 mins. Then sprinkle remaining cheese over the top on put back in the oven for 5 mins.
2.5 sins on a Red Day
Sausage and Bean Bake
Ingredients
675g Potatoes (Peeled and Quartered)
6 Cumberland Quorn Sausages
Fry Light
2 Onions (Chopped)
2 Tins Beans
1 tsp Chilli Powder
113g Low Fat Cheese
Pre heat oven to 220c. Boil potatoes until tender.
Meanwhile cook sausages to instruction then chop into bite size chunks.
Fry onions in fry light until soft.
Place cooked sausages, beans and chilli powder into oven dish and mix together. Spread cooked onions over the top and then slice cheese and layer it on top.
Drain and mash potatoes and then cover sausage and cheese mixture (like you would a shepards pie) and place in the oven for 20 - 30 mins.
Free on a Green Day
675g Potatoes (Peeled and Quartered)
6 Cumberland Quorn Sausages
Fry Light
2 Onions (Chopped)
2 Tins Beans
1 tsp Chilli Powder
113g Low Fat Cheese
Pre heat oven to 220c. Boil potatoes until tender.
Meanwhile cook sausages to instruction then chop into bite size chunks.
Fry onions in fry light until soft.
Place cooked sausages, beans and chilli powder into oven dish and mix together. Spread cooked onions over the top and then slice cheese and layer it on top.
Drain and mash potatoes and then cover sausage and cheese mixture (like you would a shepards pie) and place in the oven for 20 - 30 mins.
Free on a Green Day
Spaghetti Carbonara
Ingredients
Dried Spaghetti
175g Chopped Bacon
4/5 Cloves of Garlic (Crushed)
4 Eggs
4 tbsp Grated Parmesan
Cook spaghetti to packet instructions. Meanwhile fry bacon and crushed garlic in fry light an beat eggs.
When spaghetti is cooked, drain and then return to pan, pour in beaten eggs and bacon mixture and combine well using large forks. Then add 2 tbsp of parmesan and combine again.
Divided between 2 bowls and use remaining parmesan over the top.
6 sins on a green day using bacon as healthy b
Dried Spaghetti
175g Chopped Bacon
4/5 Cloves of Garlic (Crushed)
4 Eggs
4 tbsp Grated Parmesan
Cook spaghetti to packet instructions. Meanwhile fry bacon and crushed garlic in fry light an beat eggs.
When spaghetti is cooked, drain and then return to pan, pour in beaten eggs and bacon mixture and combine well using large forks. Then add 2 tbsp of parmesan and combine again.
Divided between 2 bowls and use remaining parmesan over the top.
6 sins on a green day using bacon as healthy b
Mexican Burgers
Ingredients
50g Wholemeal Breadcumbs
6 tbsp Skimmed Milk
1 Small Onion (Finely Chopped)
1 tsp Ground Cumin
1/2 tsp Cayenne Pepper
1/2 tsp Celery Salt
900g Extra Lean Mince Beef
Combine the bread crumbs, milk, onion, cumin, cayenne pepper, celery salt, in a bowl. Add mince and mix together well by hand, until mixture is evenly blended.
Divide mixture into 8 portions and flatten between cling film.
Preheat grill and cook for 10 mins.
Serve with salad and new potatoes.
Free on red day if using bread and milk as healthy extras.
50g Wholemeal Breadcumbs
6 tbsp Skimmed Milk
1 Small Onion (Finely Chopped)
1 tsp Ground Cumin
1/2 tsp Cayenne Pepper
1/2 tsp Celery Salt
900g Extra Lean Mince Beef
Combine the bread crumbs, milk, onion, cumin, cayenne pepper, celery salt, in a bowl. Add mince and mix together well by hand, until mixture is evenly blended.
Divide mixture into 8 portions and flatten between cling film.
Preheat grill and cook for 10 mins.
Serve with salad and new potatoes.
Free on red day if using bread and milk as healthy extras.
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