Mackerel Sauce

 

Mackerel Sauce
Author: Paula

Try adding onions, peppers, mushrooms and a tin of Mackerel in spicy tomato sauce. Mackerel is a B choice (57g) on Green and Free on Original, the rest is Free on both choices!!

WARM NOODLE SALAD

WARM NOODLE SALAD

2 teaspoons rice vinegar or cider vinegar
2 teaspoons light soy sauce
1 teaspoon Thai fish sauce (nam pla)
1 teaspoon olive oil
1 carrot, cut into short strips
50g mange tout
2 spring onions, trimmed and sliced
40g Egg Noodles
75g Raw Tiger Prawns

Whisk together the vinegar, soy sauce and fish sauce. Set aside. 
Heat the oil in a wok, add the carrots, mange tout and spring onions and stir-fry for 2 minutes. Add the noodles and stir-fry for a further 4-5 minutes. 
Add the prawns and stir-fry for 2-3 minutes. Remove from heat, stir in the dressing and serve.

OATY FRUIT SCONES

OATY FRUIT SCONES

1PP per scone on F & H 
Makes 8 scones

200g porridge oats
75g extra light spread
1 egg
70ml skimmed milk
2 tablespoons (or to taste) sweetener
2 teaspoons baking powder
60g mixed dried fruit

1. Preheat oven to 180C/350f/ Gas 4
2. Process oats in a food processor until ground to a flour like substance.
3. In a bowl pour in the oat mixture and add the sweetener and baking powder
4. Rub in the spread and add the mixed fruit then the beaten egg.
5. Add the milk a little at a time until a very soft dough is formed (depending on the absorbency of the oats you may not need all the milk)
6. Roll out into 8 scones; brush top with some milk.
7. Bake for about 15 minutes until golden brown.

POTATO, CAULIFLOWER & CHEESE CAKES

POTATO, CAULIFLOWER & CHEESE CAKES

Serves 4

1 PP per portion on F & H

4 large potatoes, chopped 
½ cauliflower cut into portions
100g extra light Philadelphia (although needs pointing there is not enough between 4 portions to add any points to this recipe)
1 teaspoon English mustard
3 spring onions, chopped
Frylight
1 egg, beaten with 2 tablespoons skimmed milk
4 slices WW bread made into fine breadcrumbs

Boil potatoes and cauliflower in salted water and mash.
Fry onion in Frylight and then add with the Philadelphia & mustard to the potato mix. Taste and season to taste with salt and pepper.
Allow mixture to cool and divide into 8 cakes.
Dip each cake into egg mixture and then into breadcrumbs.
Place on a baking tray sprayed with Frylight and bake in a hot oven for around 15 - 20 minutes until crispy and brown.

Prawn Biryani

Prawn Biryani

From Feasts from the East

Serves 2

60g basmati rice

2 tsp oil

1 tsp each crushed garlic and ginger

1 small onion, chopped finely

60g cooked prawns
2 tbsp can chopped tomatoes, or 1 tomato chopped

1 tsp curry powder
salt

1/4 tsp chilli powder

2 tbsp natural yogurt

1 tbsp chopped fresh coriander

1 tbsp sultanas

1 tbsp flaked almonds

Boil rice. Drain when cooked.

Fry onion, garlic and ginger. Add prawns and cook 1 mins.

Add tomatoes, curry powder, salt, chiili powder, yogurt, corainder and 1 tbsp hot water. Cook over low heat, stirring. Add cooked rice and stir gently. Cook until the rice is hot. Serve topped with sultanas and almonds.

Spicy Chick-Pea Stew

Spicy Chick-Pea Stew

Serves 4

1 1/2 tbsp oil

1 onion, chopped

2 garlic cloves, crushed

1 large carrot, chopped

1 tsp each ground ginger, cinnamon, turmeric

2 tsp ground cumin, coriander

1 tsp chilli powder

1/2 small aubergine, chopped

180g cauliflower florets

1 courgette, chopped

4 ripe tomatoes, peeled and chopped

600ml vegetable stock

400g can chickpeas, rinsed and drained

60g raisins

2 tbsp chopped fresh coriander

couscous to serve

Heat oil gently, fry onion, garlic and carrot. Cover and cook 10 mins, stirring occasionally.

Stir in spices, aubergine, courgette and cauliflower. Cook 1 min then add tomatoes, stock, chickpeas, raisins and seasoning. Cover, reduce heat and simmer gently 40 mins

Serve with couscous sprinkled with coriander.

Middle Eastern-Style Peppers

 Middle Eastern-Style Peppers

Serves 4

4 orange peppers, de-seeded cut in 1/2 lengthways

1 tbsp oil

1 onion, finely chopped

1-2 garlic cloves, crushed

240g long grain rice

750ml vegetable stock

2 tomatoes, chopped

15g pine nuts

45g raisins

3 tbsp chopped fresh mint

1/2 tsp lemon juice

90g feta cheese

salt and pepper

Heat oven Gas 6 / 200'C 

Put orange pepper halves into a baking dish and bake 20-25 mins until softened.

Meanwhile, heat oil, fry onion and garlic until soft, about 5 mins.

Add rice and stir well, cook 1-2 mins.

Add stock and tomatoes and cook 15-20 mins until rice is tender and stock absorbed.

Stir in pine nuts, raisins, mint and lemon juice. Season to taste.

Spoon into orange pepper halves and sprinkle with feta. Bake 20 mins.