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.