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.

Spanish Tomato Rice

Spanish Tomato Rice

Serves 4

1 tbsp oil

1 onion, chopped

2 garlic cloves, crushed

1 red pepper, chopped

1 courgette, chopped

1 tsp chilli powder

1 tsp turmeric

240g long grain rice

450ml vegetable stock

60ml dry white wine

420g can chopped tomatoes

180g canned black-eye beans

90g frozen peas

1 tbsp chopped fresh sage/2 tsp dried sage

salt and pepper

4 tbsp Parmesan

Heat oil, fry onion and garlic, 3-4 mins until softened, stirring. Add red pepper and courgette, fry 2 mins.

Stir in chilli and turmeric. Add rice and fry 2-3 mins.

Add stock, wine, tomatoes and bean. Bring to the boil, reduce the heat and simmer for 10 mins.

Stir in peas, sage and seasoning. Simmer until the rice is tender, approx 5 mins.

Serve sprinkled with Parmesan.

Vegetable salad with Peanut Dressing

Vegetable salad with Peanut Dressing

Serves 4

45g rice noodles

sugarsnap peas

shedded chinese leaves

2 carrots, cut in long thin strips

120g baby sweetcorn, halved lengthways

2 spring onion, chopped

1 red pepper, cut in thin strips

60g salted peanut

Dressing

3 tbsp crunchy peanut butter

2 tsp chilli sauce

1 tsp soy sauce

150ml water

Put noodles in a bowl and cover with boiling water. Leave to soak, 5 mins. Drain.

Blanch sugarsnaps in boiling water for a few seconds. Drain and refresh in cold water. Drain when cold.

Mix remaining salad ingredrients.

Mix dressing ingredrients in a small pan. Stir well until combined and warmed through. Add noodles and sugarsnaps to the salad, pour over the warm dressing, and toss to coat. Season and serve.

Egg and Leek Mornay

Egg and Leek Mornay

Serves 4

360g leeks, cleaned and sliced

90g lean back bacon

4 eggs, hard-boiled and halved

450ml skimmed milk

30g flour

1 tbsp soft margarine

1 tsp English mustard

90g grated cheddar cheese

60g wholemeal breadcrumbs

salt and pepper

Heat oven to Gas 5/190'C

Cook leeks in small amount of water until just tender, about 3 mins. Drain and transfer to large ovenproof dish.

Grill bacon until crisp, chop and sprinkle over leeks. 

Arrange eggs over the leeks.

Combine milk, flour and margarine in a small pan. Heat, stirring with a whisk, until thickened and smooth. Remove from the heat and stir in mustard and 60g cheese. Season and pour over eggs and leeks, to coat thoroughly.

Sprinkle with remaining cheese and breadcrumbs, bake 20 mins.

One-pot Italian Beef Stew

One-pot Italian Beef Stew 

Serves 4

600g lean beef stewing steak, cut into cubes

low-fat cooking spray

1 onion, sliced

6 garlic cloves, peeled

1 tbsp chopped fresh rosemary/1 tsp dried rosemary

12 black olives

400g can chopped tomatoes

1 litre beef stock made with 2 cubes

125g wholemeal pasta shapes

salt and pepper

Pre-heat oven Gas 1/140'C

Brown meat and set aside.

Brown onion, add whole garlic cloves, rosemary, olives and chopped tomatoes.

Return meat to pan with the stock. Bring to the boil, add to oven and cook, covered for 90 mins.

Stir pasta into casserole, replace lid and cook 15-20 mins until pasta is tender. Season and serve.

Mexican Salad

Mexican Salad

Serves 4

Mix chopped cucumber, grated carrot, 90g kidney beans, 60g raisins and green pepper.

Sprinkle with 2 tsp lime juice.

Mix fromage frais with 1 tsp tomato puree and 1 tsp coarse grain mustard. Season.

Put lettuce on plate, top with the vegetable mix, then dressing. 

Top each with 30g grated cheddar.

Rosemary Lamb Casserole

Rosemary Lamb Casserole

Serves 4

1lb (450g) lean diced lamb

low-fat spray oil

1 onion, sliced

2 garlic cloves, crushed

1 tbsp chopped fresh rosemary/1 tsp dried rosemary

425 ml lamb stock

1 tbsp tomato puree

410g can cannellini beans/butter beans/haricot beans

200g cherry tomatoes

salt and pepper

Pre-heat oven Gas 1 /140'C

Brown the lamb and set aside. Fry onion for 4 mins, stir in garlic and rosemary and cook for 30 sec before adding stock, tomato puree and seasoning.

Return lamb to pan, bring to a simmer, cover and cook in oven for 1 hour.

Stir in beans and tomatoes and cook 30 mins.

Roast Monkfish wrapped in bacon

Roast Monkfish wrapped in bacon

Serves 2

600g potatoes cut into 1/4 " dice

juice and zest of 1/2 lemon

2 x 225g pieces monkfish tail

1 tbsp fresh parsley

8 fresh sage leaves

4 rashers lean back bacon

1 onion, sliced

salt and pepper

Pea-heat oven Gas 6 200'C

Coat large roasting tin with low-fat cooking spray.

Parboil the potato slice, 4-5 mins until tender. Drain and spread out on roasting tray. Spray with oil and cook 15 mins. 

Cut a pocket in each monkfish tail, and stuff with lemon zest and parsley. Drizzle lemon juice over, season and wrap tightly with bacon with sage leaves tucked inside.

When potatoes have cooked for 15 min, add the onion and turn the potatoes with a fish slice. Sit the fish in and spray with oil. Return to oven and bake 15 mins.

Sausage and Tomato Bake

Sausage and Tomato Bake

Serves 4

2 onion, sliced

250g cherry tomatoes, halved

2 tbsp sage, fresh and chopped

8 low-fat sausages

Pre-heat oven Gas 5 190'C

Put onions, tomatoes and sage in dish. Season and top with sausages. Spray.

Bake 45 mins, until the sausages are browned, turning occasionally. Serve with veg and mash.

Moroccan Chicken Soup

Moroccan Chicken Soup

Serves 4

1 onion, finely chopped

2 garlic cloves, crushed

1 green chilli, de-seeded and diced

225g chicken mince

1 tsp ground cinnamon

1 tsp ground cumin

1/2 tsp ground coriander

2 pt (1.2l) chicken stock

410g can chickpeas, drained and rinsed

3 tbsp tomato puree

50g dry couscous

3 tbsp fresh mint

juice of 1 large lemon

Fry onion for 5 min add the garlic, chilli and mince. Fry until lightly coloured. Mix in spices and cook 30 sec before adding the stock, chickpeas and tomato puree.

Bring to the boil and simmer 20 mins. Remove from heat and stir in couscous, mint and lemon juice. Stand for 5 mins then serve.

Stuffed Curried Mushrooms

Stuffed Curried Mushrooms

Serves 4

1 pack (125g) stuffing mix

3 rounded tsp curry paste

1 tbsp mango chutney

4 large flat mushrooms

4 tsp oil

salt and pepper

Make stuffing as per pack instructions. Stir in curry paste and mango chutney.

Wipe mushrooms, chop stalks and add to stuffing.

Put 1 tsp in each mushroom. Divide the stuffing between mushrooms. 

Grill on medium, 6" away for 20 mins.

Lamb Dopiaza

Lamb Dopiaza

Serves 4

400g lean lamb, cut into 1" cubes

2 onion, sliced

2 bay leaves

1" fresh ginger, chopped

4 garlic cloves, chopped

1 tsp ground coriander

1/2 tsp each ground cumin and turmeric

100g low-fat plain fromage frais

1/2 tsp chilli powder

salt and pepper

Fry lamb, onion and bay leaves until browned, about 5 mins.

Mix garlic, ginger, coriander, cumin and turmeric into fromage frais. Add to pan. Add chilli powder and season.

Add 350ml hot water. Cover, lower heat and simmer 90 min until meat is tender.

Cheese and Ham Bake

Cheese and Ham Bake

From Original Low Point

Serves 1

2 potatoes cut into chunks
1/2 onion, finely chopped
2 tbsp plain cottage cheese

25g ham. chopped

1 tbsp mature cheddar cheese, grated

1 tomato, sliced

salt and pepper

Pre-heat oven Gas 6, 200'C

Cook potatoes and onion until tender. Drain and mash with the cottage cheese. Stir in the ham and season.

Put in dish, top with the cheddar cheese and tomato. Bake 15-20 min.

Stir-fried linguine with Chinese-style vegetables

Stir-fried linguine with Chinese-style vegetables

Sins per serving: 10 Sins on Original; Negligible on Green
Use wholemeal pasta as a Healthy Extra and deduct 6 Sins per Original serving.
Serves: 4
Preparation time: 10 minutes
Cooking time: 10 minutes

227 g/8 oz dry linguine
Fry Light, for spraying
1 red pepper, deseeded and sliced
1 yellow pepper, deseeded and sliced
1 carrot, cut into really thin strips
113 g/4 oz chestnut or shiitake mushrooms, sliced
113 g/4 oz small broccoli florets
1 tablespoon soy sauce
1 tablespoon oyster sauce
squeeze of lemon juice
1–2 tablespoons boiling water
salt and pepper
1 tablespoon freshly chopped coriander

Cook the linguine in a large saucepan of boiling lightly salted water according to the packet instructions. When cooked and tender, drain well.

Meanwhile, spray a wok or deep frying pan with Fry Light and place over a medium to high heat. Add the peppers, carrot, mushrooms and broccoli, and stir-fry briskly for 2–3 minutes until the vegetables are slightly tender but still retain some crispness.

Stir in the soy and oyster sauces, lemon juice and boiling water. As the liquid evaporates, season to taste and add the drained linguine. Toss lightly to coat it with the vegetable mixture.

Serve immediately on warm plates and sprinkle with chopped coriander.