Blog Page 70

baked fish with Chorizo crust

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(based on “The Hairy Dieters eat for life book”)

Serves 2

Ingredients

1 Garlic clove (s)
1 Lime zest (s)
½ Lime juice (s)
1Tbsp dried parsley
2 Fish fillets (p)
2 Slices of 1day old 400g wholemeal bread, crusts removed (1Heb/2= ½ Heb each)
8 Sainsbury’s spicy & succulent chorizo slices, cut into strips (4 syns/2=2 syns each)
30g Parmesan cheese (1 Hea/2=½ Hea per person)
S & P

Method

Pre-heat the oven to 180C.
Cut the Chorizo sausage into narrow strips, cook in a pan sprayed with frylight, until the oils start to come out, add the bread, broken up into small pieces, cook until the bread has absorbed the oils & flavours, remove & allow to cool.
Place the fish on a flat dish, add the lime juice, cover & chill while you prepare the bread.
When cool, in a mini food processor, blend the bread & Chorizo with the lime zest, parsley, parmesan cheese, salt & pepper until you have a breadcrumb mix.
Place the fish in a metal shallow pan, sprayed with frylight, cover with the bread mix & cook in the oven for 15-20 mins until the fish is cooked & the coating has browned.
Serve with SW wedges & mushy peas.

SOURCE

Banana Slice

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Less than 1 Syn per slice (16 sections)

Ingredients

1 tsp Baking powder (0.5 syns)
1 tbsp. Cinnamon
2 Bananas (140g) (7 syns)
3 Large eggs, separated (p)
3 tbsp. Sweetener
50g Self raising flour (8 syns)
Oven proof shallow tray approx. 25cm x 40cm

Method

Pre-heat the oven to180c.
Separate the egg whites, tip into a clean glass bowl.
In a food blender, mix the remaining ingredients until they form a syrup type mix.
With an electric hand whisk, whisk the whites until they form a white, stiff mix, carefully add & mix with the other ingredients, using a plastic spatula.
Tip the mix into the tray, tap down on the work surface, cook for 20 mins at 180c .
Using a pizza cutter, cut into 16 pieces.

SOURCE

Beef Stroganoff

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Make
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Serves 4

Ingredients

1 Pack Schwartz creamy mild peppercorn sauce (4.5 syn)
1 Knorr herb stockpot
1 Chilli, deseeded & finely chopped (s)
1tsp paprika
1tbsp Carrs sauce flour (3.5syn)
1tbsp Worcester sauce
2 Onions, finely chopped (s)
2 Garlic cloves, finely chopped (s)
2tbsp Red wine vinegar
200g Mushrooms, quartered (s)
300mL Knorr dark beef stockpot+ water
300mL skimmed milk (<1Hea/4=<0.25 Hea)
300g Cooked rice
454g/1lb extra lean casserole steak (p)
Cupful of frozen peas (p) (f)

Method

Place the beef in a freezer for 30-45 mins then remove & slice thinly, place in a frying pan & add the flour, coat all sides of the beef then on a high heat, brown the beef, remove & set aside.
Deglaze the pan by turning the heat up, add the vinegar and scrape the pan until the base is clean, reduce the heat & add the onion, chilli, garlic, herb stockpot, mushrooms & paprika, cook until the onions are soft.
Make up the peppercorn sauce with the milk, set aside.
Add the beef, Worcester sauce & beef stock & peppercorn sauce, season to taste, bring to the boil then reduce to a simmer for 30 mins until the beef is cooked and the stock has thickened, or, pre-heat a slow cooker, add contents of the pan to the cooker, set to low and leave for several hours.
5 mins before serving add the peas.
Serve with the rice, cooked as per instructions on the packet.

SOURCE

Belgium Chocolate Ferrero Rocher

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Make
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28 Syns in total /35 made under 1 Syn each

Ingredients

1 pack of Options (2 syns)
5 scan bran (5 syns)
25g Ground hazelnuts or Mixed nuts (8.3 syns)
50g Sainsbury’s cooks Belgium Chocolate 76% cocoa (12.6 syns)
Warm water
* Optional
1 tbsp. Sweetener

Method

Place the scan bran & nuts into a food blender and reduce to small pieces. Place in a glass bowl & mix, add warm water as required to make a smooth paste.

Place the chocolate into a microwave proof dish and microwave for 4 mins (600w) remove and add the scan bran and mix until the liquid has been totally absorbed.
Add the sweetener if you want a sweeter taste.
Using a ½ tsp cup measure, 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 and roll in the contents of a packet of “options” Belgium chocolate! Rechill if required.

Enjoy and remember total syns are 28 and I made 35 of them! Under 1 Syn each.

SOURCE

Black Bean Stir-fry

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Make
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0

Serves 2

Ingredients

½ Pepper, finely sliced (s)
1 Onion, finely sliced (s)
1 Spring onion, sliced into rings (s)
1 Carrot, finely sliced (s)
1 Portion of egg noodles
2 Garlic cloves, finely sliced (s)
2cm Cube of ginger, finely sliced
75g Snap peas, finely sliced (s)
195g Sharwood’s dark bean sauce (6.5 syn /2= 3.25 syn per person)
250g Lean Beef, sliced into fingers (p)

Method

Soak the noodles in a bowl of boiling water, leave to soak for 2 mins, drain & set aside.
In a hot wok, sprayed with frylight, cook the beef for about 4 mins until it’s browned, add the onion, pepper, carrot, garlic, ginger & snap peas, mix well, cook for about 4 mins until hot.
Add the complete jar of black bean sauce blend with the other ingredients; add the noodles, mix and plate up, decorate with the spring onion.

SOURCE

Broccoli Soup

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Make
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Serves 2

Ingredients

1 Onion, finely chopped (s)
1 carrot, finely chopped (s)
1 Celery stick, finely chopped (s)
1 Leek, finely chopped (s)
1 Broccoli Head (s)
1Tbsp Tomato Puree
2 Veg. Oxo cubes
500mL hot water
S&P

Method

Spray a saucepan with frylight, put all ingredients except the broccoli in, cook until the onions are soft, add 500ml of veg stock made with the Oxo’s.
Bring to the boil then reduce to a simmer, cover & cook for 20 mins, remove cover, add broccoli, cook for 2 mins more. Season to taste.

SOURCE

Bubble & Squeak

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Make
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0

Serves 2

Ingredients

2 large potatoes, boiled then mashed
2 Medium Leeks, chopped finely (s)
2 Rashers of bacon, fat removed (p)
3 Eggs, 2 of them fried (p)
400g baked beans (p)

* Optional
100g Mushrooms (s)
100g Tomatoes (s)

Method

Boil potatoes for 10 mins then add the leeks, cook for a further 5 mins then drain.
In a potato masher, mash the potatoes, then add the leek, 1 egg & season well. Allow to cool, then shape into burgers, place in a fridge for 30 mins to stiffen up, heat a frying pan sprayed with frylight, and cook the burgers on both sides until cooked & browned.
Cook the bacon, beans & eggs, also the mushrooms & tomatoes if wanted,

SOURCE : http://www.socialslimmers.com/slimming-world-recipes/3666-pete-s-recipe-book-28.html

Burger & Wedges

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Serves 2

Ingredients

1 Sliced tomato (s)
1tsp garlic salt
1tbsp “all spice seasoning”
1tbsp “English mustard”
1tbsp Oregano
2 lettuce leaves (s)
2 x60g Wholemeal Bap (2Heb/2=1 Heb per person)
3 Maris Piper Potatoes, cut into wedges
4 Bacon Rashers, all fat removed (p)
4 “Be good to yourself” extra lean Cumberland Sausages (2 syn/2=1 syn per person)

Method

Cut each potato into 6 wedges, part cook for 5 mins, drain water then season with the “all spice”, shake the saucepan to coat the potatoes, tip into a flat tray, sprayed with frylight & cook in a pre-heated oven at 180C for 25-30 mins, turn over at half time.
Skin the sausages & mix together with the garlic salt & oregano, with wet hands make into 2 burgers and cook in a hot frying pan, sear on both sides then reduce the heat to low & cook for 20 mins , turning several times.
Cook the bacon until crisp.
Toast the baps, remove and layer each one with the lettuce, tomato slice & mustard, place the burger in one side of the bap & the bacon on the other, close together.

SOURCE :

Butternut Squash & Red Pepper Curry

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Make
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0

Serves 2

Ingredients

1 Chilli (s)
1 Red Pepper (s)
1 Onion (s)
1 Garlic (s)
1 Small Butternut Squash, cut into small cubes (s)
1 Lime jest & juice (s)
1 Tsp Cumin
1 Tsp Coriander
1 Tsp Turmeric
1 Tsp Madras Curry powder
6 Medium size Tomatoes, cut into quarters (s)
12 Sugar snap peas (s)
(200ml Blue Dragon Coconut milk Light (8 syn / 2= 4 syns per person)
200ml Vegetable stock

Method

Cut the Butternut Squash into small cubes, disregarding the seeds.
In a deep frying pan, sprayed with frylight, cook the onion, chilli, peppers & garlic, cook until soft.
Add the spices & cook for 5 mins, add the butternut squash, tomatoes, sugar snap peas, lime zest & juice & coconut milk, If the milk splits, then ignore, just keep mixing until it thickens. Reduce the heat & cook for 30 mins until the squash is soft & cooked.

SOURCE

Cheese & Broccoli Quiche

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Make
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0

Serves 4

Ingredients

1 Large onion, finely sliced (s)
1 Pack of Bachelors Super Pasta “n” Sauce, cheese & broccoli
3 Eggs, whipped (p)
6 Medium mushrooms cut into small cubes (s)
60g Strong Cheddar cheese (2 Hea/4=0.5 Hea per person)
80g Pack of diced pancetta (8 syns/4=2 syns per person)
125ml water
350ml Skimmed milk (1Hea/4=0.25 Hea per person)

Method

Preheat the oven to 160C.
In a frying pan, cook the pancetta to remove as much fat as possible, drain & add the diced mushrooms & onion, cook for 10 mins.
In a large saucepan, bring the milk & water to the boil; add the pasta, mix & cook at a low boil for 10 mins.
In a glass bowl mix 3 eggs with ½ of the cheese quantity.
In a quiche or lasagne dish tip the pasta, mix the eggs to it & cook for 20 mins, remove & add the remaining cheese, return to the oven for 10 mins.
Serve in warm dishes with a side salad.

SOURCE

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