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Apple Pie (Deep Dish)....................................................................................... 1 Apple and Mint dip (Ushdev, Letchworth)........................................................ 2 Asian Pork In Lettuce Leaves (Lisa Feinson)..................................................... 3 Avgolemono Soup (Egg and Lemon Soup ) (Lisa Feinson)................................. 4 Bacon and Sausage Quiche (Jan)..................................................................... 5 Banoffee (ish).................................................................................................... 6 Boiled Basmati Rice.......................................................................................... 7 Bombay Potatoes (Ushdev, Letchworth)........................................................... 8 Breakfast Porridge (Sue).................................................................................. 9 Cajun Quorn Burgers with Salsa.................................................................... 10 Cajun Spice Mix (Lisa Feinson)....................................................................... 11 Carrot Cake..................................................................................................... 12 Cheese Sauce / Dip (Lee Donovan)................................................................ 13 Cheeseburger................................................................................................. 14 Cheesecake - (Almost) (Lisa Feinson).............................................................. 15 Cheesecake - Lemon & Lime.......................................................................... 16 Cheesecake - Orange...................................................................................... 17 Cheesy Egg Spread......................................................................................... 18 Cheesy Grilled Pepper Potato Topping............................................................ 19 Chicken and Bacon Paté................................................................................. 20 Chicken and Bacon Quiche............................................................................ 21 Chicken Chow Mein........................................................................................ 22 Chicken Curry (Ushdev, Letchworth).............................................................. 23 Chicken Fajitas............................................................................................... 24 Chicken Fricassee In White Wine And Mushrooms (Lisa Feinson)................. 25 Chicken, Leek and Bacon Soup (Lisa Feinson).............................................. 26 Chicken / Meat Casserole.............................................................................. 27 Chicken or Pork with a Honey & Mustard...................................................... 28 Chicken Stuffed with Garlic and Bacon (Lisa Feinson)................................... 29 Chicken Stuffed and Wrapped in Bacon......................................................... 30 Chicken Tikka Massala................................................................................... 31 Chicken Zorba................................................................................................ 32 Chunky Sausage Casserole............................................................................ 33 Chickpeas Roasted.......................................................................................... 34 Chick Pea Curry (Ushdev, Letchworth)........................................................... 35 Chips.............................................................................................................. 36 Chocolate Cake............................................................................................... 37 Chocolate Cheesecake (1)............................................................................... 38 Chocolate Cheesecake (2)............................................................................... 39 Chocolate Lumps (Lisa Feinson)..................................................................... 40 Chocolate Mousse........................................................................................... 41 Chocolate Mousse........................................................................................... 42 Chocolate, Strawberry and Orange Pavlovas................................................... 43 Coleslaw.......................................................................................................... 44 Colourful Stir Fry (Lisa Feinson)..................................................................... 45 Colourful Mediterannean Cous Cous (Lisa Feinson)....................................... 46 Corned Beef Bake........................................................................................... 47 Corned Beef Hash........................................................................................... 48 Corned Beef Quiche........................................................................................ 49 Cornmeal Chocolate Muffins (Lisa Feinson).................................................... 50 Cous Cous Cake.............................................................................................. 51 Creamy Tofu Based Dressings / Dips (By Friend G In Nyc (Lisa Feinson)...... 52 Curried Chicken Bake.................................................................................... 53 Curried Veggie Potato Topping........................................................................ 54 Curry in a Hurry............................................................................................. 55 Doner Spiced Meatloaf (Lisa Feinson)............................................................. 56 Doritos & Dip.................................................................................................. 57 Egg Fried Rice................................................................................................. 58 Ferrero Rochers.............................................................................................. 59 Fruit Soufflé Omelette.................................................................................... 60 Ginger Lemon & Lime Layer........................................................................... 61 Green Chicken - Recipe 1 (Ushdev, Letchworth)............................................. 62 Green Chicken - Recipe 2 (Ushdev, Letchworth)............................................. 63 Haddock (Poached) in Cucumber Sauce......................................................... 64 Haddock (Smoked) with a creamy sauce......................................................... 65 Honeyed Orange Chicken (Lisa Feinson)........................................................ 66 Hot Coconut Rice Pudding with Fruit Salad................................................... 67 Hummous....................................................................................................... 68 Jamaican Jerk Chicken with pineapple Salsa................................................ 69 Lentil Lasagne................................................................................................ 70 Lemon Meringue Snack Pies.......................................................................... 71 Lemon Mousse................................................................................................ 72 Lentil Dhal...................................................................................................... 73 Macaroni Hot Pot............................................................................................ 74 Mandarin Orange Surprise............................................................................. 75 Marrow (Stuffed)............................................................................................. 76 Mock Onion Bhajias (Lisa Feinson)................................................................. 77 Mushroom Pate............................................................................................... 78 Mushroom Risotto (Lee Donovan)................................................................... 79 Mushroom Soup............................................................................................. 80 Mushrooms - Savoury..................................................................................... 81 Pesto Sauce (Lee Donovan)............................................................................. 82 Pasta Sauce - Chunky Vegetable.................................................................... 83 Pasta Sauce - Creamy Mushroom................................................................... 84 Pasta Sauce - Creamy Tomato......................................................................... 85 Pasta Quiche................................................................................................... 86 Pasta With Passata And Chick Peas................................................................ 87 Pork and Leek Burgers................................................................................... 88 Potato and Chick Pea Curry............................................................................ 89 Potato Pizza (Lisa Feinson).............................................................................. 90 Potato and bacon fritters (Jan)........................................................................ 91 Potato Cakes (Garlic) (Lisa Feinsons’ friend Risa G, NYC)............................... 92 Pumpkin Soup................................................................................................ 93 Queen of Puddings......................................................................................... 94 Quiche - Salmon and Broccoli........................................................................ 95 Quiche - Savoury Rice..................................................................................... 96 Quiche - Smoked Ham and Leek.................................................................... 97 Quiche - Tuna (Lisa Feinson).......................................................................... 98 Quorn Bolognese Sauce.................................................................................. 99 Quorn Casserole........................................................................................... 100 Quorn Cottage Pie......................................................................................... 101 Quorn Curry................................................................................................. 102 Quorn Lasagne............................................................................................. 103 Quorn Omelette............................................................................................ 104 Quorn & Potato Curry................................................................................... 105 Red Lentil Dahl (Ushdev, Letchworth).......................................................... 106 Relish - Minty Yoghurt and Cucumber......................................................... 107 Relish - Sweet and Sour............................................................................... 108 Relish - Tomato BBQ..................................................................................... 109 Rice Pudding................................................................................................. 110 Salsa............................................................................................................. 111 Savoury Muffins............................................................................................ 112 Scan Bran Cake............................................................................................ 113 Scan Bran Fruit Loaf..................................................................................... 114 Scan Bran Parkin.......................................................................................... 115 Scotch Eggs................................................................................................... 116 Southern Fries.............................................................................................. 117 Spicy Schezuan Noodles............................................................................... 118 Spray Oil - Make Your Own.......................................................................... 119 Steak and Mushroom Pie.............................................................................. 120 Sticky Toffee Pudding................................................................................... 121 Stir Fry.......................................................................................................... 122 Stir-fried shredded beef with ginger (Lisa Feinson)...................................... 123 Summer Fruits Muesli Layer........................................................................ 124 Sweet and Sour Sauce.................................................................................. 125 Tandoori Chicken /Tikka Pieces (Ushdev, Letchworth)................................. 126 Thai Style Tofu and Eggplant/Aubergine (Lisa Feinson).............................. 127 Thick Three Bean Soup................................................................................. 128 Tiramisu........................................................................................................ 129 Tiramisu - For 1........................................................................................... 130 Tofu Recipies................................................................................................. 131 Tomato Sauce................................................................................................ 132 Tomato Soup (Rach)...................................................................................... 133 Tomato Soup................................................................................................. 134 Tomato Lime Chilli Sauce HOT! (Lisa Feinson)............................................. 135 Tropical Fruit Crunch................................................................................... 136 Vegetable Side Order.................................................................................... 137 Vegetable Curry (lisa feinson)....................................................................... 138 Vegetable Curry............................................................................................ 139 Vegetable Somasa Filling (Lisa Feinson)....................................................... 141 Warm Spinach & Bacon Salad...................................................................... 142 Weetabix Cake.............................................................................................. 143 Yogurt Dip (Ushdev, Letchworth).................................................................. 144 |
Serves:
6
Slimming
World version: 1.7g fat
Traditional
version: 12.5g fat
Sins
per serving: 6 Original and Green
Preparation
and cook: approx 50 minutes
Ingredients;
2lbs/908g
cooking apples
2
tbsp lemon juice
2oz/57g
sultanas
4
tbsp + 1 tsp Canderel
1
tsp ground cinnamon
Pinch
of ground cloves
6
x 1/2oz/14g sheets of filo pastry
1
medium egg, beaten
Method;
1.
Preheat the oven to 190°C/375°F/Gas 5. Peel, core and thinly slice the apples.
Place in a mixing bowl and toss with the lemon juice, sultanas, 4 tbsp Canderel and spices.
2.
Pack the apple mixture into a 2pt/1.2litre ovenproof pie dish. Cover the top
with foil and bake in the oven for 30 minutes.
3.
Brush each sheet of filo pastry with egg and scrunch
up each sheet separately to form a flower-like ball. Once the apple has cooked
for 30 minutes, raise the oven temperature to 200°C/400°F/Gas 6. Remove the
foil and arrange the filo over the top to cover the
apple completely. Brush with more egg and return to the oven. Continue to cook
for 15 minutes until golden.
4.
Sprinkle with the remaining Canderel and serve hot.
If you wish, accompany with very low fat natural fromage
frais flavoured with a few drops of vanilla essence.
Variation;
Replace
half the apples with ripe pears and use ground ginger instead of cinnamon.
Free both
plans
Ingredients;
1 cooking
apple
1 onion
fresh mint
1 teaspoon
green chili
salt to taste
1 teaspoon candarel (optional)
small piece of ginger
Method:
Liquidise all
and serve
3 sins the lot
(Serves 4)
Ingredients;
4 garlic cloves, finely chopped
Half tsp salt
1 heaped tsp ground black pepper
2 tbsp fresh lime juice
4 tbsp chopped fresh coriander
450g/1lb lean minced pork
4 tbsp chopped bamboo shoots
3 - 4 tbsp Thai fish sauce (nam pla)
or light soy sauce
2 tbsp runny honey (3 sins)
2 birds' eye chillies, finely chopped (optional HOT)
3 shallots, thinly sliced
2 large oranges, segmented
2 tbsp each chopped fresh mint
4 little Gem lettuces, separated into leaves
Method;
Heat a large frying pan or wok. Mix together the garlic, salt,
pepper, lime juice and half of the coriander in a small bowl. Tip the garlic
mixture into a pan and spray well with Fry Right and stir-fry for 30 seconds,
add in a bot if lemon juice if it’s too dry then add
the shallots and stir fry until starting to brown then add the pork and
stir-fry for 8-10 minutes until well browned, breaking up the mince as it cooks
with a wooden spoon.
Add the bamboo shoots, fish sauce or soy, honey and chillies to the
pork mixture and cook for another 5 minutes or until the liquid has almost
completely evaporated.
Place the remaining shallot in a bowl with the orange segments and
a heaped teaspoon each of mint and coriander. Mix until well combined and pile
into the middle of a large plate or platter. Stir in the remaining mint and
coriander into the pork mixture and use to fill the lettuce leaves, arranging
them around the orange salad. Serve at once.
Ingredients;
3.5
pints/ 2 litres strong fat free chicken stock (I use chicken bovril free on both days)
2.5 oz/75g short grain rice
4 eggs separated
juice of a large lemon
sea salt and freshly ground black pepper
Method;
Bring the stock to the boil in a large pot, add the rice and simmer for 15
minutes until the rice is cooked.
Five minutes before you are ready to serve, turn the heat off from under the
pan, whisk the egg whites until stiff, then whisk in
the egg yolks. Add in the lemon juice and whisk some more!
Take a ladle full of the stock and add it to the egg mixture whisking
constantly and then add slowly to the rest of the pan, again, keep whisking.
The eggs must not curdle. You can very gently simmer the soup a little but do
not boil it or scrambled eggs happens...
Variation;
Serve
with poached chicken and fresh lemon to taste. This is a taste of home for most
greeks...and good when you
have the flu!!
(Sin Free)
Ingredients;
4-5oz
Lean Bacon
4 Bowyers fat
free sausages
3
eggs
8oz
v.l.f. cottage cheese
Seasoning
to taste
Method;
Slightly grill
the bacon about 4-5oz and chop it up.
Grill 4
Bowyers fat free sausages and slice in small rounds.
Beat the eggs
and add the cottage cheese, then add the bacon and sausage.
Mix everything
together and pour into a Flan dish.
Cook
in a preheated oven at 200oC, 4000F or Gas Mark 6 for 15
minutes.
3.5 sins per serving
(Serves 6)
Method;
Crushed sultana bran mixed with toffee muller
yoghurt put in the bottom of a shallow glass bowl.
Compress it so it resembles a cheesescake
base.
Slice bananas and arrange on top.
Then mix one sachet of sugar free toffee and banana angel delight
with a sachet of options chocolate caramel drink and 1/2 pint of skimmed milk.
Whisk until thickened … pour over bananas … chill and serve.
(Serves two hungry people)
Method;
Take a mug of basmati rice, and rinse it in your pan, pouring off
the cloudy water again and again (4 times or so) until the water runs clear.
Add a pinch of salt and two mugs of cold water (always use 2 mugs water to every mug rice).
Bring to the boil uncovered. As soon as it boils turn the heat right down,
clamp on the lid and don't touch for 10 minutes. Trust me, as long as the heat
is low enough and you've measured the water, it won't burn! Then, lift the lid
and taste a few grains. Rices vary...if they are not
quite done, you can add a TINY splash more water, but all it probably needs is
a bit ,longer on the heat. Lastly, remove from the
heat and let is stand for another 5 minutes (at least) with the lid still on.
Then tuck in. Hopefully perfect rice!
Green:
6 sins (Free if using frylight)
(Serves
6)
Ingredients;
½
lbs potatoes peeled and diced
1
tin tomatoes
2
teaspoons salt
1
teaspoon mustard seeds
½
teaspoon chili
½
teaspoon turmeric
½
teaspoon garam masala
bunch coriander
1
tablespoon oil (6 sins)
Method;
Heat
oil add mustard seeds when cracked, add the potatoes and
spices, liquidise tomatoes and add. Cook on low heat til
potatoes are cooked, add coriander and serve.
Place a cup of porridge oats in a bowl
and cover with water. Place it in the
fridge and leave it overnight. In the morning,
pour a vanilla muller lite
yoghurt (or flavour of your choice) over the oats. Add candarel or
similar if you wish.
sins green / 7.5 sins red
(Serves 4)
Ingredients;
1 medium red onion
1tbsp lemon juice
420g can baked beans
235g pack Quorn mince
3oz/85g canned sweetcorn kernels drained
4tbsp chopped parsley
2oz/57g dry natural breadcrumbs
salt & pepper
2tsp cajun spice seasoning
Salsa:-
1 small red pepper
1 beef steak tomato
2tbsp chopped parsley
1tbsp white wine vinegar
1-2 tsp granulated artifical sweetener
Method;
Simmer onion in lemon juice and 4tbsp water for 5 mins
then drain and cool
mash baked beans lightly, add quorn, sweetcorn, parsley, breadcrumbs and seasoning.
Divide into 8 portions and sprinkle with cajun
seasoning.
Bake
in oven at 190c/375F gas 5 for 10 mins each side
until golden.
For
the Salsa just chop pepper and tomato and add other ingredients.
This is a real hot one. Just rub into steaks or chicken pieces, leave
for a while then grill or roast. Or sprinkle over potato wedges.
Ingredients;
2 oz sweet paprika
1 oz black or white pepper
1 ½ tablespoons of cayenne pepper (WARNING: HOT! use less or omit
if you don't like heat))
2 tablespoons garlic powder
2 tablespoons onion granules
Mix all together and store in an airtight tub.
11 sins total
on both plans
Ingredients;
4 Scan Bran -
crushed
1 Weetabix - crushed
5oz grated
carrot
1/2 teaspoon
mixed spice
1 teaspoon
cinnamon
1 teaspoon
nutmeg
1 tablespoon
runny honey
2 tablespoons
mincemeat
3 eggs beaten
Method;
Preheat oven
to 180 C or equivalent. Place all
ingredients into a large bowl and mix well!
Cook for 1 hour.
When cooked,
turn out onto a wire rack to cool while you make the topping as follows:
Quark - Lemon
Juice - And Sweetener To Your Taste
Mix to required taste and spread on top of cake when cold.
Suggestion;
You could
slice it and freeze slices or treat yourself to half one day and half the next
or JUST EAT It you are allowed about 10 sins a day!!!
(Sin Free)
Ingredients;
1 pack quark
cheese
1/2 pack of
dill
1/2 pack
mustard and cress
1 lime
Lots of salt
and pepper
Method;
Roughly break
up the dill 'fronds'
Add the cress
Cut the lime and
squeeze over the herbs.
Add the cheese
and mix until smooth
Add the salt
and pepper to taste (quark seems to require a lot of both)
Serve with 1
pack of ready to eat celery sticks and 1 pack of radish's.
Sins per serving: Original 2.5, Green
15*
Serves: 4
*(Use minced beef as a Healthy Extra and deduct 6 Sins per serving.)
Preparation and cook: approx 30 minutes plus chilling
Ingredients;
1
small onion
11/4lb/567g extra lean minced beef
3 tbsp freshly chopped parsley
Salt and freshly ground black pepper
1 level tbsp reduced calorie mayonnaise
2 level tbsp very low fat natural fromage frais
1 small red onion
1/4 cucumber
2 medium tomatoes
2 Little Gem lettuces
4 x 2oz/57g soft wholemeal bread rolls
4 Singles Light Cheese Slices
Method;
1.
First
prepare the burgers. Peel and finely chop the onion and place in a large bowl
along with the minced beef, 2 tbsp chopped parsley and seasoning. Mix well with
your hands (messy but very effective!) until combined.
2.
Divide
the mixture into 8 equal portions and form each into a burger shape about
4in/10cm in diameter. Place on a plate lined with baking parchment, cover and
leave to chill in the fridge for 30 minutes.
3.
Meanwhile,
mix the mayonnaise and fromage frais,
and adjust the seasoning if necessary. Cover and chill until required. Peel the
red onion and slice thinly into rings. Thinly slice the cucumber and tomatoes
and shred the lettuce. Place them all on a plate, cover and chill until
required.
4.
Heat
a large non-stick frying pan until very hot and gently press the burgers into
the pan - you may need to cook the burgers in 2 batches. Cook for one minute,
turn over and cook for a further minute to seal. Lower the heat to a medium
heat and cook for a further 5-6 minutes, turning frequently, until cooked
through. Drain and serve, layered in the buns with the salad, and a slice of
cheese. Top each with the mayonnaise and sprinkle with remaining parsley and
black pepper.
5
sins on both days
(depending on how many sponge fingers you use)
Ingredients;
1
sachet sugar free strawberry jelly (or whatever flavour you like) (2 sins)
2
tubs Quark cheese
1
carton silken tofu (8 oz)
OR
3
pots Quark cheese
3 tbs granulated sweetener
Boudoir
sponge fingers crushed (1 sin each) however many you need for the base or you
can use them whole. Just pour a little jelly over to soften them up.
Method;
Beat
the cheese and sweetener together until creamy.
Make
up the jelly with the amount of boiling water it says on the sachet but only add
½ the amount of cold water.
Add
gradually to the cheese beating after each addition.
Line
a springform cake tin with cling film, sprinkle the
boudoir biscuits over the bottom then pour in the cheese mixture.
Leave
to set in the fridge.
Suggestion;
This
is great even if you just make up the filling. I pour it into the empty Quark
pots as they have lids and keep it in the fridge when I get an emergency
craving.
(3 sins per slice on both plans)
(Serves 10)
Ingredients;
10 Fox's Crinkle Crunch biscuits
3 egg whites
2 x sachets lemon & lime sugar free
jelly crystals
1 lb/454g quark
250g very low fat natural cottage
cheese
8oz/227g very low fat natural fromage frais
1-2 tbsp granulated sweetener
6oz/170g small strawberries} thawed if
frozen
6oz/170g raspberries
}
Method;
1. Grease and line an 8in cake tin with
baking parchment.
2. Place biscuits in plastic bag and
crush finely with a rolling pin
3. Beat 1 egg white in a bowl, add
crushed biscuits and mix well.
4. Press evenly into cake tin, bake in
oven Gas 5 /190oC/375 F
5. Dissolve jelly crystals into 1/2
pint boiling water and allow to cool
5.
Put quark in a bowl and sieve in
cottage cheese to remove lumps, beat with
fromage
frais, cover and chill
6. When jelly is cool, whisk remaining
2 egg whites until stiff, Beat liquid jelly into
cheese mixture adding sweetener if required.
7. Fold in egg white mixture until well
blended and pile on top of crushed biscuits, smoothing the top. Chill for 2 hours until set.
8. To serve, wash the fruit, hull
strawberries and cut in half, remove cheesecake from tin and place on a plate,
arrange fruit on top, decorate with mint leaves and dust with 1 tsp of icing
sugar (optional)
Suggestion;
You could use frozen berries when fresh
aren't in season, just thaw and spoon onto cake.
1
sin per serving (serves 4)
Ingredients;
1
packet orange sugar-free jelly (2 sins)
142ml/1/4pt
boiling water
454g/1lb
very low fat natural cottage cheese
198g/7oz
very low fat natural fromage frais
Juice
of 1 orange (1 sin)
Orange segments, for decoration.
Method;
1.
Dissolve the jelly in the boiling water according to the packet instructions
and leave to cool.
2.
Sieve (or liquidize) the cottage cheese and mix with the fromage
frais, orange juice and cooled jelly.
3.
Pour the orange mixture into a flan dish and chill in the refrigerator until
set. Decorate with orange segments before serving.
Variation;
As
an alternative, you could try using lemon jelly and the juice of a lemon.
Ingredients;
4 x hard
boiled eggs
8oz very low
fat cottage cheese
3tbsp reduced
calorie salad cream (3 sins)
1oz reduced
fat red
Mustard &
cress to garnish
Method;
1. Chop the
eggs and mash with the cottage cheese & salad cream.
2. Stir in the
grated cheese. Garnish with the mustard & cress.
Variations;
Serve as a sandwich
filling; on toast or crispbreads; or as a topping for
a jacket potato.
Method;
Cook half a red and half a yellow de-seeded pepper under a hot
grill. Allow to cool and then peel them.
Chop the peppers up and mix with 1oz very low fat cheese, 1 tsp of
oregano or coriander and salt and pepper.
Cut a baked potato in half and scoop out the flesh. Mix the pepper mixture with the potato flesh
and spoon back into skin. Pop under the
grill for1-2 mins.
(Sin Free -
Red)
Ingredients;
8oz
chicken livers.
1 onion
chopped.
1 clove garlic
crushed.
1/2 teaspoon
mixed herbs.
Salt
& black pepper.
4oz bacon
chopped.
Tub of very
low fat fromage frais.
Method;
Put onion,
garlic & herbs in pan and fry in fry light until the onion is soft, add
liver and cook for about 7 mins. Put everything in
blender and blend until smooth. Add fromage frais a spoonful at a
time until the consistency is the same as shop bought pate. This is
pure heaven …
(Sin
Free - Red)
Ingredients;
4-5oz
Lean Bacon
2
thighs or 1 chicken breast
3
eggs
8oz
v.l.f. cottage cheese
Seasoning
to taste
Method;
Slightly grill
the bacon and chop it up.
Chop the chicken
into bite size pieces and using Fry light, fry them.
Beat the eggs
and add the cottage cheese, then add the bacon and chicken.
Mix everything
together and pour into a Flan dish.
Cook
in a preheated oven at 200oC, 4000F or Gas Mark 6 for 15
minutes (ensuring the chicken is cooked through).
(using chicken as healthy extra - so free on a green day)
Ingredients;
1 flap of
dried egg noodles (boil for 4 mins)
1 tin of bean
sprouts
Onion
Sweetcorn
Mushrooms
Soy sauce to
taste
& chicken
as healthy b
Method;
Dry fry onions
(or use fry light) add chicken (if raw), when chicken is cooked add all other
ingredients and heat through, serve with noodles.
This makes an enormous plateful.
Excellent for one of those days when you just want to eat and eat!
Red:
6 sins (Free if using frylight)
(serves 6)
Ingredients;
2
lbs chicken
1
tablespoon oil (6 sins)
2
onions, chopped
1
teaspoon ginger paste
1
teaspoon garlic paste
2
teaspoons salt
½
teaspoon chili
½
teaspoon turmeric
½
teaspoon garam masala
fresh coriander
VFF
natural yogurt (optional)
Method;
Fry
onion and ginger, garlic and tomatoes, add spices cook till it shines. Add
chicken, cook until ready. Stir in natural yogurt, add coriander and serve with
bread from allowance or Pitta bread (weigh to sin)
Sins
per serving: 3.5 Original, 7.5 Green
(Serves
4)
Ingredients
283g/10oz
chicken breast fillets, boned and skinned (15 Sins Green)
Juice of 1 lime
1 tsp dried oregano
1 tsp dried coriander
Fry Light
2 large onions, thinly sliced
1 red pepper, deseeded and cut into strips
1 green pepper, deseeded and cut into strips
1 garlic clove, crushed
1 red or green chilli, deseeded and finely chopped
Salt and freshly ground black pepper
4 x 28g/1oz soft tortillas (14 Sins)
4 tblspns very low fat natural yogurt
2 tblspns chopped coriander leaves
Lime wedges to serve
Salsa;
2 garlic cloves, roasted in their skins in the oven
3 tomatoes, skinned, deseeded and chopped
Half a red onion, finely chopped
1 red chilli, deseeded and chopped
2 tblspns chopped coriander leaves
Juice of half a lime
Instructions;
1.
Cut the chicken fillets into thin strips and put them in a bowl. Pour the lime
juice and herbs over the top. Cover and chill in the refrigerator for at least
30 minutes. Mix the salsa ingredients together in a small bowl, cover and set
aside.
2.
Spray a heavy frying pan or cast iron grill pan with a little Fry Light and
heat it until really hot. Add the chicke
n strips to the pan and cook them,
turning frequently, over a high heat, until they are cooked and golden brown.
Remove and keep warm.
3.
Add the onions, peppers, garlic and chilli to the pan and cook quickly over
high heat, tossing them occasionally, until they are tender and slightly
charred. Remove, season with salt and pepper, keep
warm.
4.
Warm the tortillas and divide the cooked chicken and vegetables between them.
Top with a spoonful of yogurt and some chopped coriander, and then roll up.
Serve with lime wedges and salsa.
Ingredients;
Olive Oil fry right
1-3 pound chicken, cut into 10 serving pieces and skinned
½ teaspoon salt
Freshly ground black pepper (6 turns of the pepper mill)
½ pound small button mushrooms
1 tablespoon finely chopped garlic
1/2 cup chicken stock
142ml Eisberg low alcohol wine (2 sins)
Juice of 1 lemon
4 tablespoons finely chopped parsley leaves
Method;
Heat a heavy skillet/fry pan. Sprinkle the chicken with salt and pepper. Put
the chicken in the skillet in one layer and cook, uncovered, until browned,
about 10 minutes. Add the mushrooms.
Turn the chicken and cook for another 5 minutes.
Remove all fat from the skillet. With the chicken in the skillet, add the
garlic and stir. Add the stock and the wine. Bring to a boil. Add the lemon
juice. Simmer until chicken is cooked through.
Sprinkle the chicken with parsley. Cover and cook for 5 minutes. You want about
½ cup of liquid. If there is more than that in the pan, reduce it over high
heat. Take off the heat and stir in a few tablespoons of fromage
frais if you want a creamy sauce or just serve!
(1
Sin)
Ingredients;
2
pints fat free chicken stock (I used home made with all the fat skimmed off)
1
chicken oxo cube (1 sin)
1
pack diced chicken thighs
2
leeks finely chopped
4
cloves garlic , whole
1
tbs soy sauce
4
rashers bacon, diced
1
small
Method;
Heat
your stock and throw in the leeks, chicken, bacon, garlic and soy sauce. Simmer
well until the chicken is cooked through.
Add
in the
Crumble
in the oxo cube and simmer again.
And
Serve
Note: If you use fresh chicken stock
when this gets cold it will jellify. This keeps for
up to a week in the fridge.
I
use any part of chicken skinned, (i.e portions,
drumsticks, thighs) dry fry (or use frylight), add
onions, garlic fry for couple of minutes. Then add chopped toms, free veg like swede, carrots,
mushrooms (anything you like) some stock made up from bovril, spices if you like. Bung in an oven for about
40 minutes on 200 C. This is sin free on a red day you can add potatoes but
include as health B choice. You could also cook this on the top of the stove if
wanted.
1
sin per mixture which covers 2 steaks/breasts
Method;
Mix
together 1 tsp of clear honey, 1 tsp of WHOLEGRAIN mustard and a large pinch of
thyme. Baste pork steaks/chops or
chicken breasts part way through grilling, with the mixture and when cooked
squeeze lemon juice over. 1 sin per mixture which covers 2
steaks/breasts.
(Sin
free - Red)
1
a used and 1 b
You
can vary the amount of garlic you use in this. I know I do! Use whatever herbs
you like – it’s an easy dish to tweak a bit.
Ingredients;
2
large chicken breast fillets
1 250g
pot quark cheese
1
level tsp garlic salt or 1 whole clove garlic crushed
½
tsp onion salt
42g
½ fat cheddar grated (1 a choice) optional
2
tsp chopped parsley
2
rashers bacon, chopped finely
Method;
Grill
the bacon until crispy.
Set
aside until cool.
Mix
the quark cheese with the grated cheese and spices then stir in the grilled
bacon.
Put
a chicken breast between two sheets of cling film and beat with a steak hammer
or a rolling pin until flattened out like an escalope.
Do
the same with the other one. Take off only the upper clingfilm
sheet. The bottom one will help you roll.
Put
a tablespoon of filling into the middle of each chicken breast, then, using the
cling film, roll up into a parcel and wrap well in the cling film.
Pierce
three holes in the cling film and cook in a microwave for 5 minutes on high.
(850W) Leave aside to cool a bit, unwrap then finish off under the grill.
Serve with fresh vegetables
or a jacket potato. (1 B choice)
Ingredients;
1
small packet pork mince
1
beaten egg
1
red onion
1
tbspn dried sage
1
tbspn lemon juice
salt
black pepper
4
chicken fillets, skinned and boned
10
rashers back bacon
Method;
1.
Put the pork mince, egg, onion, sage and lemon juice in a mixer and blend. Season with salt and pepper.
2.
For each chicken fillet: Make a slit in the chicken.
Stuff in the pork mixture, then wrap with 2 rashers of bacon to seal.
3.
Bake in an oven at 180c for 30-45 minutes until the chicken is cooked through.
4.
Transfer to a hot grill and grill under the bacon is crispy.
9
sins for the lot but 1/3 of this is a generous portion
I
tend to go on a green day and use the Chicken as a B choice
Ingredients;
3 x 113g Chicken Breasts (cut into bit sized pieces)
1 Onion
1 clove garlic
1 tin of tomatoes
1/2 tsp Ground Ginger
1 small pot Natural Yogurt (99% fat free)
3 tbsp Pataks Tikka Massala Paste. (9 sins)
Method;
Chop
the onion finely and dry fry for a couple of minutes. Add the Tikka Paste a fry for 2 more minutes.
Meanwhile chop finely the tinned tomatoes garlic and add the ginger and natural
yogurt. (I tend to blitz these all in the Food Processor).
Add the tomatoe mixture and the chicken to the onions
in the frying pan and simmer on a low heat for about 20-30 mins
until the chicken is cooked.
Serve with rice on a green day.
Ingredients;
Marinade:
juice
2 limes,
1 level tspn
ground coriander,
1 level tspn
ground cumin,
1/2 level tspn
turmeric,
pinch salt,
1 tblspn
freshly
chopped mint (2 tspns dried),
4 skinless chicken breast fillets.
To serve:
fat
free fromage frais,
4 wholemeal pitta
bread(1 = 1 healthy option),
mixed
salad leaves,
sliced
toms or halved cherry toms and
sliced
yellow pepper.
Method;
Mix lime juice, herbs, spices &
salt in bowl. Cut chicken into strips or
bite sized pieces and add to marinade, mix well to coat, cover & leave to
marinade in fridge for as long as possible but at least 30 mins,
stirring occasionally.
'Dry fry' in frying pan/wok with marinade
& a little water, add water as required (it dries out suddenly) until
cooked. Heat the pitta
under grill, cut in 1/2 crossways & make into pockets. 'Butter' with lots
of fromage frais, stuff
pocket with chicken & mixed salad & enjoy.
The use of napkins is advised as it can
be messy eating!!
Sins
per serving = 1.5 sins.
(Serves
4)
Ingredients;
1 large onion,
8oz carrots,
1tsp dried mixed herbs,
1/2pt Bovril stock (although I used an oxo cube @ 1
sin),
12 Quorn sausages (6 sins),
500ml carton passata,
250gm pack chestnut mushrooms,
Salt & freshly ground pepper.
Method;
1. Prepare the vegetables; peel & finely chop the onion & peel and
slice the carrots. Place the vegs
in a large saucepan with the herbs. Add the stock, bring to boil, reduce heat,
cover & simmer for about 5 mins or until vegs are just tender. Remove lid & cook for 2 mins until stock has reduced a little.
2.
Preheat the grill to a hot setting and cook the Quorn
sausages as per pack instructions. Remove from grill & cut into chunks.
3.
Transfer the sausages to the vegetable pan and add passata.
Bring to the boil, reduce heat, cover & simmer for about 5 mins. Wipe the mushrooms, cut in half & stir into the
casserole along with the salt & pepper to taste. Continue to cook for 5-7
minutes until the mushrooms are tender & cooked through.
6.
Serve
immediately on warmed serving plates with green vegs.
(Sin Free - Green)
Method
Drain a can of chickpeas, sprinkle on salt
or curry powder or chilli powder.
Spray a baking tray with frylight. Place chickpeas on tray and spray with frylight.
Bake in a hot oven until chickpeas are
hard but not burnt. Takes
approx. 40 mins.
I make a dip from fromage
frais, onion, and garlic to go with them.
Green: 6 sins. Free if using Frylight instead of oil.
(serves 6)
Ingredients;
2 onions chopped
1 tablespoon of oil (6 sins)
1 14 oz tin of chopped tomatoes
2 tins chick peas or red kidney beans
(drained and washed)
1 teaspoon ginger puree
2 teaspoons of salt
½ teaspoon chili
powder
½ teaspoon turmeric
½ teaspoon Garam
Masala
Fresh coriander to garnish
Method;
Fry onions in oil till brown, add ginger
paste and tomatoes, add all spices and cook til it
makes a paste. Add peas, cook in the paste then add 1 cup of water, simmer for
2-5 minutes, add coriander and serve with rice.
Sins
per serving: Free on Green / 8 on Original
Ingredients;
2lb
/ 908g medium sized Maris Piper potatoes
Fry Light spray
Crushed sea salt and malt vinegar (optional)
Method;
Preheat the oven to 240oC/475oF/Gas 9.
Peel the potatoes using a potato peeler and remove any blemishes or 'eyes'.
Slice lengthwise into approx 0.5in/1cm thick rectangular chips.
Bring a large saucepan of salted water
to the boil. Add the chips and cook for 4 minutes. Drain and leave aside for 10
minutes to dry.
Return the chips to the dry saucepan,
cover with a lid and shake to 'rough up' the edges of the chips - this
roughness is important to the texture of the chips.
Spray a metal baking tray with Fry
Light. Transfer the chips to the tray, spray lightly with Fry Light and bake in
the oven for 20-25 minutes, turning occasionally, until golden brown on all
sides. Drain them on absorbent kitchen paper and serve with salt and vinegar.
Ingredients;
6
eggs
5
oz castor sugar
2
oz cocoa
Method;
Oven
350F / 180C / Gas 4/5
Line
2 x 8" times or one square tin (shallowish)
Separate
eggs - white into large clean grease free bowl and yolks into a smaller bowl.
Add
sugar and cocoa to yolks and whisk thick.
Whisk
whites until stiff peaks.
Place
2 tbsps whites into yolk mix, blend.
Add
yolk mix to egg white, fold carefully with metal spoon.
Gently
turn into tin(s) and bake for about 25 minutes. (Cake will shrink from sides).
Leave
to cool for 5 mins (cake will sink!).
Turn
onto wire racks and remove paper.
When
cool, sandwich together with very low fat from. frais, either plain or with added Option/Highlight
and fresh fruit.
Can
be kept for 3 days or frozen for 3 weeks.
Cut
into 8 pieces - 4.5 sins per piece.
I make large cake and
freeze portions so I can add toppings at later date. Nice
with Too Good to Be True ice-cream.
(12 Sins)
Ingredients;
Filling
2 pots Quark
cheese
2 tsp vanilla
extract
1 sachet
Cadbury’s Chocolate Hi-Lites (whatever flavour you
like)
5 tbs granulated sweetener (or to taste)
1 sachet of gelatin (if vegetarian use Veganin)
Base
20 Cadbury’s
Animal Cracker Biscuits ( ½ sin each)
Method;
Crush the
biscuits to a powder and press into the base of a loose bottomed 8 inch cake
tin.
Bake in a hot
oven for about 10 minutes until the chocolate has melted then cool in the
fridge.
Mix the cheese,
extract and sweetener together.
Dilute the Hi Lites with boiling water and whisk in the gelatin then whisk into the cheese mixture.
Pour over the
base and leave to set in the fridge.
The gelatin may not whisk in well - don't worry it still tastes
great!
Try adding rum
essence instead of vanilla
0.5 sins per
serving (Serves 4)
Ingredients;
227g/8oz very
low fat cottage cheese
113g/4oz very
low fat natural fromage frais
1 sachet Ovaltine Options, chocolate (2.0sins)
Canderel, to taste
1 Egg
Method;
Preheat the
oven to 180C,350F or Gas Mark 4.
Place the
cottage cheese, fromage frais
and chocolate option in a liquidizer, add some Canderel
to taste and blend until smooth.
Beat the egg
and fold into the chocolate cheese mixture. Pour into an ovenproof dish and
bake in the preheated oven for 20 minutes. Allow the cheesecake to cool before
serving.
(1.5
sins each on either day)
Makes
roughly 20 small ‘lumps’
Ingredients;
5 oz
wholemeal flour – 22.5 sins
2
sachets Hi Lites dairy fudge – 4 sins
8
good tablespoons granulated sweetener
1
tsp vanilla essence
½
tsp bicarbonate of soda
4-5
good teaspoons of vanilla yoghurt
1
egg
Method;
Mix
all well together so it is of dropping consistency. Drop small spoonfuls onto a
baking tray lined with non stick baking parchment.
Cook
for 25 minutes on Gas 5/ 400 until hardened on the outside.
They
can also be piped using a piping bag with a wide nozzle.
Warning:
They are kind of more-ish....
Mix carton of Quark with 1tbsp of Cadburys
Chocolate spread and sachet of Cadburys High Lite
Drinking Chocolate. Add extra sweetner if you have a
really sweet tooth! Voila chocolate mouse. This made about 4 servings and was
totally gourgeous.
1
sin per serving
(Serves
5)
Method;
Dissolve
1 sachet of gelatine in 100ml of hot water and allow to cool.
Mix
together 3 sachets of cadbury's highlights (6 sins),
a 500ml tub of fromage frais
and 4 tablespoons of canderel (or whichever
artificial sweetener you use). Add the cooled gelatine and mix well.
Whisk together 2 egg whites until they have stiff peaks and then add the fromage frais mixture to the eggs, folding it in using a metal spoon. Put it in the fridge to set. I find that it is set after less than an hour.
Serves 4
Sins per
serving: 5.5 on Green and Original
Preparation
and cooking: approx 20 minutes
Ingredients;
340g/12oz small strawberries
4 tbsp freshly squeezed orange juice
1-2 tsp granulated artificial sweetener
200g pot very low fat natural fromage frais
1 x 11g sachet Chocolate & Orange Options
1 level tsp cocoa powder
4 ready made meringue nests
Orange zest to decorate
Method;
1. Wash the
strawberries and pat dry. Hull all but two of them. Slice the remaining
strawberries and place half in a blender or food processor with the orange
juice. Blend until smooth, then sweeten the puree with
enough sweetener to taste. Cover and chill the puree and the whole and sliced
strawberries until required.
2. Place the fromage frais in a small bowl and
sieve in the Options and cocoa powder. Mix until well combined. Cover and chill
until required.
3. Just before
serving, spoon the chocolate fromage frais on to each meringue nest and pile the reserved sliced
strawberries on top. Place on individual serving plates, and decorate each with
half a strawberry and orange zest. Drizzle the strawberry puree on to the plate
and serve.
Cook's Note
You can
prepare these desserts in advance up to the end of Step 2, but always assemble
them just before serving, as the fromage frais will dissolve the meringue.
Mix 100g fromage frais with 1 tablsp weightwatchers salad cream (1 sin) add lots of grated
carrot, white cabbage and onion.
Ingredients;
1
orange pepper diced
1
yellow pepper diced
2
small red onions diced
1
clove garlic crushed
1
courgette washed and diced
4
or 5 large mushrooms sliced
6
oz frying steak (2 b choices on a green day free on red)
or
8
oz chicken cut into strips (2 b choices on a green day free on red)
light soy sauce - free
Jif
lemon juice - free
Method;
Put
everything into a bowl, douse liberally with soy sauce (free) and lemon juice,
stir very well and leave to marinate for about an hour.
Heat
a large frying pan, tip the whole lot in and stir fry until the meat is cooked
through. You can put a lid on half way through and cook on a low heat – this
will ensure the meat is cooked all the way through.
Serve
over boiled/steamed rice or mix in cooked egg/rice noodles on a green day or
eat on its own for a red day lunch.
This looks absolutely brilliant on the
plate because of the colours and it tastes great as well. It’s a nice way to use
up your B choices on a green day.
All Free on a Green Day
Ingredients;
6 baby zucchini halved lengthways
2 red onions quartered
2 large sweet red peppers de seeded and halved
3 large plum tomatoes halved
5 large mushroom sliced thickly
3 cloves garlic skin on
4 tbs plain yoghurt
2 tbs lime juice
2 tbs lemon juice
1 1/2 cups couscous
Method;
Grill the peppers until black then peel off the skin. Griddle the
rest of the veggies so they have those nice black edges. The mushrooms I cooked
in a griddle pan with those raised bits in olive oil Fry Right so they wouldn't
dry out.
Add 2 1/2 cups hot water and a touch of salt to the couscous and let it stand.
Pop the garlic cloves in the oven in their skins and roast until soft then
squeeze out the inner flesh and mix with the yoghurt and the juices. Chop about
a cup of coriander and mix that in.
Chop all the cooked veggies, stir into the couscous then add the dressing
mixing well. You need to fiddle with the dressing to get it right - I like it
zesty so I had more lime. The tomato juices add to the dressing giving it a
nice sweetness. Season with salt and pepper to taste.
Just before serving sprinkle over some chopped coriander.
Sin
Free - Red (Serves 1)
Ingredients;
227g
(8oz) can chopped tomatoes
1
small onion chopped
1
teaspoon Worcestershire sauce
85g
(3oz) lean corned beef sliced
seasoning to taste
Method;
Place
the chopped tomatoes,onion
and Worcestershire sauce in a pan. A dd the seasoning and heat gently for 5 minutes
Turn
into an ovenproof dish and top with the corned beef slices.
Cook
in a preheated oven at 200oC, 4000F or Gas Mark 6 for 15
minutes
Variation;
You
can vary the flavour by using different vegetables – try adding some garlic,
chopped red pepper or sliced mushrooms to the tomatoes and onion.
Sin Free - Red
/ 9 sins per serving green day (Serves 4)
Ingredients;
1 med. onion
1 sm. green
pepper
1/4pt beef
stock made with Bovril
340gm can corned beef
400gm can chopped tomatoes with garlic
200gm pack
cooked beetroot in natural juice
Salt &
pepper
4tbsp VLF fromage frais
2tbsp freshly
chopped chives
Method;
1. Peel &
thinly slice the onion. Halve, de-seed and chop the pepper. Place in a saucepan
along with the beef stock. Bring to the boil, cover & simmer for approx.5 mins.
2. Meanwhile,
remove any excess fat from the corned beef & cut into bite-size chunks.
Carefully stir into the onion and peppers, along with the chopped tomatoes,
taking care not to break up the corned beef, and heat through for 3-4 mins.
3. Drain the
beetroot and cut into small pieces. Gently stir into the corned beef mixture
along with plenty of seasoning. Heat through, stirring
gently, for a further 1-2 mins until piping hot.
4. Serve each
portion with a spoonful of fromage frais on top, sprinkled with fresh chopped chives and more
black pepper if desired.
Ingredients;
12oz
corned beef
1 chopped
onion
3
eggs
8oz
v.l.f. cottage cheese
seasoning to taste
Method;
Put
corned beef in microwave first to soften and add chopped onion. Put on the base
of flan dish and press down firm.
Beat
eggs with cottage cheese and add seasoning then pour over corned beef base.
Cook
for 30 mins or until golden brown at 190 deg c.
You
can have hot or cold, Enjoy!
Variation;
You
could add chopped veg to the egg & cheese mixture
- mushrooms, peppers etc. Can need baking for longer.
I also know someone who doesn't bother making a base, she just mixes the whole
lot together, taste the same!
Works
out to about 0.6 of a sin each if you use the large muffin tins so call it a
half sin each I guess. (½ a sin each on a Green day)
The
cornmeal used is Dunn's River Coarse ground. Which is exactly
what polenta is.
Ingredients;
1
½ cups / 8 ounces Coarse Cornmeal/Polenta meal free
on a green day only)
1
large Egg beaten
1
teaspoon bicarbonate of soda
2
½ pots of Mullerlight Toffee Yoghurt
7
– 10 tablespoons candarel/granulated sweetener
1
–2 tsp vanilla extract
3
sachets Caramel Options or Caramel/Dairy Fudge Hi Lites
(6 sins)
½
oz sultanas chopped (2 sins) optional
Method;
Mix
everything together well by beating with a balloon whisk for about 5 minutes.
You will see the bicarb starting to react as tiny airholes appear. Spoon batter into a well oiled muffin pan ( I used fry light and a 12 deep cup muffin tin, filling 3/4
full. Bake at Gas 5/400 for 25 minutes or until risen.
Don’t bake them in paper cases as they stick like crazy.
You
could mix in any fruit with these but remember to count as sins.
OR
Line
a 6 x 9 x 1 inch swiss roll tin with non stick baking
parchment.
Pour
in the mixture and cook for about 40 minutes at the same oven temp as above
until the middle is well and truly set. Turn out onto a cutting board and leave
to cool. Cut in half widthways.
OR
Bake
in an 8 inch loose bottom cake tin and serve as a cake.
OR
use the 4 tin yorkshire pudding
tins. They make great little mock 'victoria sponges'.
OR
Mix
one pot of Quark cheese (free) with 1 tsp vanilla essence and 1 tbs Candarel. Beat well. Spread
over one half of the cooled cake. Spread the other half with a tablespoon of
warmed low sugar jam ( roughly 3 sins) and sandwich
together. Heaven!
It's
great to have a cake on a green day that works out to only 6 sins! (without the sultanas.)
I used choc n orange options last time and added cinnamon and mixed
spice. YUM! Brilliant dipped into a pot
of toffee yoghurt. Or try gently warming a pot of vanilla yoghurt and eat them
as a hot pudding.
4.5
Sins for the lot on Green
Ingredients/Method;
4oz
cous cous to that add
quarter pint of boiling water and let it stand for about 5 mins
to absorb water.
Dont leave too long at this stage as I think this is what
makes it go rubbery. Add 2 eggs and 2 tbsp lemon curd and rind and juice of a
lemon.
beat all that together, cook for 20mins don't leave too long
in the oven either or you can cook in the microwave for about 5 mins.
When
cool mix 4 oz quark with 1 tablespoon of lemon curd and a sweetener if you need
it and spread on top.
Variation;
I
took this to our class last night and everybody wanted the recipe. It is
because of the lemon curd. I have also wondered about making it with almond
flavouring in the cake and topping with low sugar jam and quark. (like bakewell tart) or adding dried mixed spice and a little
dried fruit, like a hot x bun, or coffee and a toffee or vanilla mullerlight. or banana mashed in
instead of one of the eggs and maybe some chopped dried apricots or fresh??
6 oz Soft or Silken Tofu
1/4 cup lemon juice or vinegar
1 tsp miso, or 1/4 tsp salt
or 2 tsp soy sauce
1 tsp
Blend in food processor until smooth. Let sit for 15 minutes
before serving.
Dressing can now be flavoured with nearly anything.
Such as …
Garlic and Dill, 1 clove garlic and 1/4 teaspoon dill
or
Curry, 1/2 teaspoon curry powder, 2 tablespoons minced onion and 1 of parsley -
Add to chicken or tuna salad
or
Cheese and Garlic, 28g grated Parmesan, 1 clove minced garlic, and parsley -
good on pasta salad
or
Onion, 1/4 cup diced onion - great on baked potato
or
Ginger, 1 teaspoon grated ginger, dash of Tobasco,
and parsley.
Ingredients;
8 chicken thighs, skinned (but NOT boneless)
1 level dessertspoon ground ginger
1 level " " " Madras curry powder
1-2 heaped tsps turmeric
2 cloves crushed garlic
2 onions, finely chopped
300g v.l.f. natural fromage
frais
salt & pepper
Fry Light
Method;
1. Place chicken in a casserole dish (with a lid) & season with salt &
pepper
2. Mix powdered spices together & sprinkle approx. 2-3 tsps over chicken
3. Dot crushed garlic over the chicken & spray with fry light
4. Pierce each portion several times with a skewer or sharp knife.
Cover and
leave for a couple of hours for flavours to penetrate.
5. When ready to cook preheat oven to 180C (gas mark 4). Place
casserole
(uncovered) in oven for 30 minutes.
6.Meanwhile, 'fry' onions in fry light
until slightly soft.
7.
Mix in remaining spices
8.
Take off heat and add fromage frais.
9.
Remove chicken from oven - add the onion/fromage
frais mixture. Cover
with lid and return to oven for 30-45 mins - basting
a couple of times during
cooking.
This is lovely with cauliflower
Method;
Chop 1/2 onion, thinly slice courgette and 4 button
mushrooms. Put into a saucepan with 1/2
pint chicken stock made with bovril.
Cover it and bring to boil.
Boil for 5-10 mins, reduce heat and simmer
uncovered for 20 mins.
Stir in 1tsp curry powder, 1/2 tspcumin,1/2
tsp coriander and 1/2 red chilli.
Cook for1-2 mins then stir in 4 tblsp very low fat natural yogurt. Heat through gently and put on top of the
potato.
Fry some curry powder, onion and garlic in spray oil. Add prawns
(or chicken) add a can of chopped tomatoes, puree, and a large tablespoon of branston pickle. This makes the best curry ever. It is the
pickle that makes it!
Ingredients;
1 lb minced
lean lamb
3 tsp dried
mint
2 tsp cumin
powder
1 tsp mint
sauce OR 1 tbs chopped fresh mint
1 tsp garlic
granules OR 1-2 cloves crushed garlic
1 tsp onion
salt OR ½ a small onion minced
½ tsp sea salt
generous grind of black pepper
Oven Temp:
Moderately hot / 375F / 190 / Gas 5
Method;
Put everything
in a food processor if you want it ground finely for a smoother texture or just
mix it all very well by hand. If you don’t have a processor
get the butcher to mince the meat twice or just knead the meat mixture
with your hands until the texture smoothes out.
Form into a
rough loaf shape and place onto a rack stood in a baking pan. If the lamb is
really lean you don’t need to do this. Bake in the middle of the oven for about
an hour. It is quite a dense loaf so it must cook all the way thorough. I
sometimes cook it in a loaf tin or shape into burgers and grill them. I use
them as a snack for work on red days.
(Sin
Free - Green)
For
the dip:-
350gm
passata with herbs
1
medium onion
2
lg garlic cloves
salt & black pepper
1
green chilli
for the doritos:-
1/2
pkt lasagne pasta sheets
Schwartz
season-all seasoning
Fry
Light spray
Method:-
1.
Blend all the dip ingredients together and chill.
2.
Boil the pasta until just soft. Drain & put on a plate.
3.
Cover a baking sheet with foil & spray with Fry Light. Cut the pasta into
bite-size triangular pieces and place on the baking tray. Spray with Fry Light
& sprinkle with the seasoning.
4.
Cook in the top of a hot oven until browned. Serve immediately with the dip.
5.
Eat as much as you like and ENJOY!!!
Cook 1 lb of rice as normal. Drain off.
Heat wok and spray with Fry Light.
Pour in two beaten eggs and stir quickly. Add the rice, stirring all the time and
transfer to ovenproof dish and put in the oven to keep warm.
10 ryvitas = 12 1/2 sins.
4 tablespoons nutella = 16 sins.
Ingredients/Method;
Crush ryvitas
Warm nutella in microwave for 20 seconds
Mix with ryvitas and put in very small cake cases (they hold about a
heaped teaspoon)
This makes
about 28 - 30 about 1 sin each
You could
freeze them if you don’t trust your self - they are scrummy!
Light, fluffy
and a little bit special, this omelette is also quick to make. The recipe
serves one, just use more eggs and make additional omelettes if serving more
people.