Serves 4
Ingredients
1 Medium size leek, finely sliced (s)
1 Tbsp sweetener
2 Carrots, grated (s)
2 Parsnips, grated (f)
500mL Vegetable stockpot
S & P
Method
In a deep saucepan, sprayed with frylight, cook the leeks until soft, add the carrots , parsnips & stock, cook for 20 mins, remove from the heat & liquidise with a hand blender, add seasoning to taste.
Serves 2
Ingredients
1 Tsp Oregano
2 Sainsbury’s B.G.T.Y Cumberland sausage (p) (2 Syn/2=1.0 syn per person)
2 Bacon rashers cut into pieces (p)
4 Eggs
6 Mushrooms (s)
60g Strong cheddar cheese, grated (2Hea/2=1 Hea per person)
S & P
Method
Cut the sausage into small rings, heat up a frying pan, spray with frylight, and cook the sausage, bacon & mushrooms. Beat the eggs in a small bowl & add to the pan, continue cooking & mixing all the ingredients together, season.
Preheat the grill, remove the pan from the heat when the eggs are almost set, add the grated cheese & place under the grill, cook until the cheese has melted, serve immediately.
Serves 2
Ingredients
1 Tsp dried oregano
6 Small cherry tomatoes cut in half (s)
S & P
Method
Pre-heat an oven to 140C.
Place the tomatoes, cut size up, on an oven tray.
Season well then add the oregano.
Cook for 40-45 mins or until they start to dry out.
Best when cool.
Serves 2
Ingredients
1 Tsp Cumin
1 Tsp Coriander
1 Tsp Ground nutmeg
1 Tsp Ground Cinnamon
1 Tsp Garlic salt
250g lean beef mince (p)
S & P
Handful of fresh Coriander, finely chopped
Handful of fresh parsley, finely chopped
¼ slice of a lime (s)
Method
Put all the ingredients, except the parsley, in a large bowl & mix well. Shape into 10 meatballs, place in the fridge for 1hr to chill.
Heat a frying pan, sprayed with frylight, cool the meatballs until they are cooked & browned for about 6-8 mins, (if you have a digital thermometer cook until 160C)
Remove & drain on kitchen towel, place on a serving dish, sprinkle with the parsley, serve hot or cold.
Drizzle with lime juice if you like it!
Serves 2
Ingredients
3 Medium size plum tomatoes, cut in half (s)
4 Tbsp Low fat cottage cheese (p) (c) Or with pineapple pieces (1.5 syns total)
S & P
Handful of chives, finely chopped
Method
Cut each tomato around the middle using a zigzag cut, using a small sharp knife.
Remove & dispose of the inside of the tomato.
In a small bowl mix the cheese with the chives, season to taste, share between the tomatoes & chill in the fridge until mealtime.
(Based on an idea in the SW little book of light bites)
Serves 2
Ingredients
1 garlic clove, crushed (s)
6 Medium size tomatoes (s)
6 Tbsp of Low fat cottage cheese (c) (p)
Small handful of chives
S & P
Method
Using a small sharp knife carefully cut through each tomato with a zigzag cut, deseed & scoop out the centre of each tomato. Set aside.
In a small bowl mix the cottage cheese, chives & garlic, season well.
Place the tomatoes on a plate & fill each tomato half, chill before serving.
(Nut free version, suitable for people with nut allergies)
20.5 Syns in total 18 made, just over 1Syn each
Ingredients
* ¼ Tsp Xanthan Gum
2 Pack of Options (any flavour) (2 syns)
2 Weetabix (1Heb) or (6.5 syns)
3 level tbsp. of nutella (12 syns)
Warm water
Method
Place the Weetabix & the xanthan gum into a food blender and reduce to small pieces.
Place 3 level tbsp. of nutella into a microwave proof dish and microwave for 1 minute (600w), remove and add the Weetabix and mix until the liquid has been totally absorbed add warm water as required to keep the mixture moist. Using a small spoon, scoop a small portion of the mix & shape into balls.
Place on a tray and place into the fridge to chill. When cold remove from the fridge, roll to reshape into balls then roll each one in a bowl filled with the option flavour of your choice. Return to the fridge until required.
* Only used as a binding agent not compulsory
Source
Serves 2
Ingredients
¼ Tsp Asafoetida
¼ Tsp Chilli powder
¼ Tsp Amchoor
½ Tsp Turmeric
½ Tsp Garlic salt
1 Medium onion, finely chopped (s)
1 Tsp Turmeric + ½ Tsp Turmeric
1 Tsp Cumin
1 Tsp Coriander
1 Tsp Garam masala
**1 Tbsp. Garlic/Ginger paste
2 Chillies, sliced & de-seeded (s)
2 bay leaves
*50g Frozen peas (p) (f)
100mL water
200mL Passata (s)
250g Small potatoes, sliced in half
Fresh coriander
* Frozen peas
** Or use separate ginger & garlic
Method
Boil the potatoes for 8-10 mins, drain, then in a frying pan sprayed with frylight, cook the potatoes for 5 mins, add 1tsp of the turmeric & continue to cook until the potatoes are coated then set aside.
In a large frying pan, sprayed with frylight, cook the bay leaf, asafoetida, onion & garlic/ginger paste for 5 mins, add the chilli powder, cumin, coriander, Amchoor, turmeric, garlic salt, cook for a few minutes, add the passata, chillies, water & the pre-cooked potato, cover & simmer for about 10 mins, add peas if you like them, garam masala cook for a few minutes to heat the peas up, garnish with the fresh coriander.
Serves 2
Ingredients
1 Onion, finely chopped (s)
1 Beef Oxo cube, crumbled
1 Tsp garlic salt
1 Tbsp. Worcester sauce
2 Tbsp. water
2x 400g baked beans (p) (f)
4 Lasagne sheets (f)
60g Strong cheddar, grated (2 Hea/2=1 Hea per person)
250g Lean beef mince (p)
S & P
*2 Lasagne dishes approx.18cm x 12cm x 4cm
Method
Preheat the oven to 180C.
In a pan, sprayed with frylight, cook the beef until its brown, add onions, garlic salt, Oxo cube, Worcester sauce & the water, mix well then cook for 5 mins.
Add 1 tin of beans & mix.
Place a layer of the mince mix in the bottom of each dish followed by a layer of the lasagne sheet, then another layer of mince mix, top up with baked beans as required.
Sprinkle with the cheddar & cook for 20-25 mins.
Serves 4
Ingredients
½ Tsp Harissa
1 Tsp Cumin
1 TspTurmeric
1 Tsp ground ginger
1 Tsp Allspice
1 Tbsp. Lemon juice
1 Tbsp. Tomato puree
1 Cinnamon stick
1 Onion, finely sliced (s)
1 Garlic, finely chopped (s)
50g Dried prunes, cut into small chunks (4 syns/4= 1syn per person)
200ml Stock made with a Knorr Dark beef stockpot & hot water
400g Chipeas (p) (f)
450g Chuck streak, cut into chunks (p)
Method
Place the tagine in a COLD oven & set temp to “Eco” or 90C & allow to warm up.
In a frying pan, sprayed with frylight, cook the beef until it is browned, remove & set aside.
Add the onion & garlic cook until soft, In a small dish mix the tomato puree, harissa & lemon juice into a paste & add to the pan, add cumin, turmeric, ginger, allspice, stock, return the beef & mix well, remove the tagine from the oven, add the contents from the frying pan & place the cinnamon stick on top, place lid on & return to the oven. Cook for a minimum of 1 ½ Hrs. ½ Hr before you want to eat your meal, add the chickpeas & prunes, increase the heat to 160C & cook for 30 mins.
Serve with rice of your choice.
