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.
Serves 4
Ingredients
1 Onion, finely chopped (s)
1 Egg, whipped (p)
2 Tbsp. Black pepper
4 ASDA Bfree Multigrain wraps (4Heb/4=1 Heb per person)
175g Potatoes, finely chopped
175g Swede, finely chopped (s)
350g Chuck steak, chopped to mince (p)
Method
Chop the meat until it resembles mince, or pass through a food processor, place in a glass bowl.
Add the other ingredients & mix well. Season with the pepper.
In a deep saucepan, cook the ingredients until the meat is cooked & the veg is done.
Using one wrap, place a quarter of the mix on the centre of it, fold the wrap to resemble a pastie, using cocktail sticks, hold the wrap in place, coat with egg wash & place on an oven tray covered with greaseproof paper.
Preheat the oven to 165C & cook for 20 mins or until nicely browned.
Serves 2
Ingredients
1 Onion, finely chopped (s)
1 Chilli, deseeded & finely chopped (s)
1 Tbsp. Dried parsley
2 garlic cloves, finely chopped (s)
250g Pre-cooked chicken pieces (p)
400g Mixed beans in mild chilli sauce
500g Passata (s)
Method
In a casserole dish, sprayed with frylight, cook the onion s until soft, add garlic & chilli.
Add chicken, passata, beans & parsley, bring to the boil then reduce the heat to a simmer.
Per-heat the oven to 90C (Eco setting).
Cook for at least 2hrs.
Serves 2
Ingredients
½ Tsp Caraway seeds
½ Tsp Chilli powder
1 Onion, finely sliced (s)
1 Garlic clove, finely chopped (s)
4-5 Slices of smoked bacon, cut into small pieces (p)
250g Savoy cabbage (s)
S & P
Method
Chop the savoy cabbage in half; remove the heart, then cut the cabbage into fine slices, set aside.
Heat a frying pan, spray with frylight, cook the onion & garlic until soft, add the bacon, cook for 5 mins, add the cabbage & mix well, add the chilli powder, caraway seeds & cook for 10 mins, season well.
Serves 2
Ingredients
½ Tsp chilli powder
1 Tsp turmeric
1 Tsp cumin
1 Tsp paprika
1 Lemon, juiced (s)
1 Onion (s)
1 Red pepper, deseeded & sliced thinly (s)
1 green pepper, deseeded & sliced thinly (s)
2 garlic cloves, crushed (s)
100g green peas (s)
100g Snap peas (s)
100g Fat free natural yogurt (c)
150g Basmati rice
200g Chicken stock
460g Chicken thighs, skinless (p)
Handful of Coriander, chopped
Method
Mix the yogurt with half the turmeric, the cumin, paprika, chilli powder, lemon juice & garlic in a large glass bowl, mix well then marinade the chicken in the mixture for at least 15 mins. Set aside.
In a large frying pan, sprayed with frylight, cook the onions until cooked but not browned.
Add the marinaded chicken & peppers. Cook for 10 mins.
Add the rice, stock, peas, the rest of the turmeric & cinnamon, cover & cook until all the liquid has been absorbed, leave covered for 5 mins with the heat off. Garnish with the fresh coriander. Serve with a side salad.
