Blog Page 83

Roast pepper and Chive Falafels

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Ingredients

slices wholemeal bread from a small 400g loaf, roughly torn – 2
chickpeas, drained and rinsed – 2 x 400g cans
bottled roasted red peppers in brine, drained and roughly chopped – 100g
ground cumin – 1 tsp
egg, beaten – 1
finely chopped coriander – 2 tbsp
red chilli, deseeded and finely chopped – 1
chives, finely chopped – 25g
Salt and freshly ground black pepper
Low calorie cooking spray

Instructions

Place the bread in a food processor and blitz until you have fine crumbs.
Add the chickpeas, roasted red pepper, ground cumin, egg, chopped coriander, red chilli and chives to the breadcrumbs and blend again until fairly smooth.
Transfer to a mixing bowl and season well.
Spray a large non-stick frying pan with low calorie cooking spray and place over a medium-high heat.
Using a tablespoon, divide the mixture into 24 portions and, using your fingers, smooth into patties.
Working in batches, place in the pan (spacing them apart) and cook for 2-3 minutes on each side or until lightly browned and cooked through.
Repeat with the remaining mixture.
Eat warm, or allow to cool then pack into an airtight container to take to your picnic.

credit : syns.co.uk

Tuna & Mozzarella Bake

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Serves 4

Ingredients

300g Macaroni pasta (ff)
130g (drained weight) tin of tuna (s)(ff)
120g/or cup of frozen peas (ss)(ff)
400ml chopped tomatoes (s)(sff)

180g Mozzarella cheese (4 Hea/4=1 Hea) or low fat 100g/4=2.5 syns
90g reduced fat cheddar cheese (2 Hea)
2 spring onion, finely chopped (s)(sff)
1 tsp English mustard
1 Knorr herb stock pot

Method

Boil a saucepan of salted water & add the macaroni & cook for 8 mins until “Al Dente” drain in a sieve. Return to the saucepan.
Flake the tuna, add macaroni, onion, peas, mustard, tomatoes, stock pot & broken up mozzarella cheese, mix together to coat all the pasta, Place ingredients into an oven-proof shallow dish, grate the cheddar over the top and cook for 25-30 mins until cooked and the cheese has melted.

Tandoori Lamb

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Serves 2

Ingredients

260g (Sainsbury’s) New Zealand Lamb neck fillet cut into 5cm chunks (ff)
100g fat-free natural yogurt
3Tbsp tomato puree (s)(sff)
2Tbsp Tandoori Masala
1 cm ginger, peeled & grated
1tsp chilli powder
1tsp sea salt
2tbsp lemon juice (ss)(sff)
Fresh coriander, roughly chopped
*1 cup of rice, cooked as per the package
* Handful of frozen peas (ss)(ff)

Method

Place the cut lamb in a mixing bowl and add the yogurt, tomato puree, Tandoori powder, ginger, chilli powder, salt & lemon juice, mix together and coat the meat, leave to marinate overnight for best results.

Preheat the grill to max, line a baking dish with tin-foil, make up the skewers with the meat and lay across the dish, cook for 15-20 mins, or to your liking. Sprinkle roughly chopped coriander if you like it!
*If you want it with rice & peas then cook it to be ready when the Tandoori is cooked.
Serve on a bed of rice & peas & a side salad.

Mini Crustless Quiches

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To make 12 mini crustless quiches, you will need:

6 eggs
100g Quark or fat free cottage cheese
Fry Light (or other low calorie cooking spray)
Any vegetables or meat you’d like as your fillings

First of all, preheat your oven to 180 degrees and spray a muffin tray with Fry Light, ensuring to get the sides too. This helps the edges cook and stops them from sticking to the tray.

Cut up the veg/meat you’d like to use for your quiches, but make sure the pieces are small so they cook through. I used red onion and red pepper in half, and leek and ham in the other.

Sprinkle your veg in the bottom of the 12 trays.

Beat together all the eggs, and then beat in the Quark. This takes a little while and will be a bit lumpy, but don’t fret.

Pour your mixture into the trays, just enough to cover the veg. Mine are usually about half full.

Cook for 20 minutes or so, until the egg starts to brown off.

 

Filo Apple Pies

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Makes 36 (1.55 syn each)

Ingredients

Jus Rol filo pastry 6 sheets (each sheet is 6 syns but is cut into 6=1 syn)
Sainsbury’s bramley apple sauce 475g jar (use 1tsp per portion=10g= 0.55 syn)
Cinnamon

Method

Heat the oven to 180c; line a baking tray with baking parchment. Working quickly, place six filo sheets on top of each other and cut in half, then cut each half into three strips lengthways giving you 36 pieces, keep covered with a damp cloth until ready to use, lay out and spray with Fry Light, place 1tsp of the apple mixture at the bottom of the strip, sprinkle with cinnamon, fold diagonally to enclose the ingredients and form a triangle, press down and fold again until you reach the end, seal the edge down with a pastry brush dipped in water. Repeat until all 36 are made.
Place on a tray and spray with Fry Light and bake for 12-13 mins or until golden in colour, serve while warm.

 

Fajita Chicken

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A lovely Tex-Mex meal. Beautiful flavours, not too spicy. Definitely one for the whole family to enjoy.

INGREDIENTS

1 X pot of jd’s Fajita Spice Blend – View here

490G chicken breast, all fat removed and diced

1 X red, green and yellow pepper, deseeded and diced

1 X onion, roughly chopped

Low calorie cooking spray

Strawberry & Grape layered Jelly

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Serves 4

Ingredients

Hartley’s sugar free blackcurrant jelly 10Cal per portion
Strawberries (ss)(sff)

Grapes(sff)

Method

Cut grapes in half and cover the base of glass dishes.
Sprinkle the packets contents into 285mL/.5Pt of boiling water, stir, then add
285mL/.5Pt of cold water
Pour into the dishes & float the cut strawberries to cover the top, put into a fridge until set.

 

Delicious berry pancakes

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Prep Time : 20 minutes
Cook Time : 30 minutes

Ingredients

fresh mixed berries – 400g
sweetener – 1 tbsp
Icing sugar, to dust
Fat free natural fromage frais, to serve
Fresh mint leaves, to decorate
For the pancakes
plain flour – 150g
sweetener – 1 tbsp
Salt
large eggs, beaten – 4
skimmed milk – 100ml
finely grated orange zest – 1 tbsp
vanilla essence – 1 tsp
Low calorie cooking spray

Chicken wrapped in Bacon with cheese

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Serves 2

Ingredients

2 chicken breast (ff)
45g of mozzarella cheese, reduced Fat (1xHea)
6 slices of smoked lean bacon (ff)
3 Tomatoes (s)(sff)
Peas (ss)(ff)
1 Onion (s)(sff)
125Ml rice (ff)
Basil leaves

Better than the takeaway Chicken Chow Mein

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This Chinese favourite’s ready in minutes so it’s great for when you’re on the go…
Serves: 4
Syns per serving:1½ Syns on Green*, 7½ Syns on Original, Free on Extra Easy
*Add 6 Syns if not using chicken as a Healthy Extra

Ingredients:

150g packet dried egg noodles
3 garlic cloves
4 spring onions
2 carrots
113g/4oz mangetout
113g/4oz mushrooms
1 red pepper
4 cooked chicken breasts
Fry Light
1 tsp finely grated root ginger
4 tbsp soy sauce
85ml/3fl oz chicken stock made with Bovril
142g/5oz beansprouts
Salt and freshly ground black pepper

Instructions:

Cook the noodles according to the packet instructions, drain and set aside.
Meanwhile prepare the ingredients: finely grate the garlic; slice the spring onions; cut the carrots into matchsticks; halve the mange tout lengthways; halve the mushrooms; deseed and thinly slice the pepper; roughly shred the chicken.

Heat a frying pan sprayed with Fry Light, add the ginger, garlic and spring onions and fry for 2-3 minutes.
Add the soy sauce, chicken stock, carrots, mangetout, mushrooms, red pepper and beansprouts and stir fry for a further 3-4 minutes. Add the chicken and noodles, toss together and heat through. Season well and serve immediately.

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