Fish Curry

Fish Curry

Serves 4

6.5  points in total, 1½ pts per serving

Fry light
1 medium onion
1/2 medium red pepper
1 medium carrot
3 teaspoons curry powder
1 veg stock cube
1/2 pint water
1 teaspoon lemon juice
1 medium apple
1 heaped tablespoon sultanas
500g haddock
1 pinch salt
Black pepper
2 teaspoons parsley
 

Fry the onion, pepper, carrot and curry powder in fry light (or water) for 5 mins.
Gradually blend in stock cube, water and lemon juice. Cook for a few minutes.
Add apple, sultanas and haddock and season with salt and pepper. Cover and simmer for 20 - 25 mins

FISH CURRY

Serves 4

5 Syns per serving

700g skinned and boned fish - I use haddock - cut into 3cm chunks
1 tbsp. olive oil - 6 Syns
5 heaped tsp. mild curry powder
6 spring onions, finely chopped
3cm piece of ginger, grated
400ml Blue Dragon Light coconut milk - 14.5 Syns
250ml chicken stock or water
Half a cucumber, peeled, seeded and thickly sliced - optional
1 handful of fresh coriander, chopped

Heat a the oil in a pan over a low heat.
Add the curry powder and cook for 2 minutes, stirring.
Add the spring onions and ginger and cook for a further minute.
Pour in the coconut milk, stock or water and bring to the boil.
Add the fish and cucumber, if using, and continue to simmer gently for 3-4 minutes.
Add the chopped coriander and season with salt and black pepper.

Lovely served with boiled rice.

I have tried it without the oil, using Frylight instead, but it is too dry when stirring in the curry powder so you'll have to save the recipe for when you have Syns to spare.

Warm Broccoli and Walnut Salad with Grilled Salmon

Warm Broccoli and Walnut Salad with Grilled Salmon

Serves 4

Points plan 4 pts per serving

Core 1 pt per serving

400g broccoli, cut into florets

4 x 100g skinless salmon fillets

100g low fat natural yogurt

2 tsp horseradish cream

½ tsp honey

2 tbsp freshly chopped chives

25g walnut halves, toasted

Steam the broccoli for 8-10 mins until al dente.

Grill the salmon for 4-5 mins each side.

Mix yogurt with horseradish, honey and chives.

Add hot broccoli to the dressing. Break the salmon into large chunks and gently stir into the dressing.  Divide between 4 plates and sprinkle with the walnut halves.

VIETNAMESE PORK SALAD

VIETNAMESE PORK SALAD

Core recipe

FOR THE DRESSING
· juice of 2 limes
· 1 fresh red chilli, deseeded and finely chopped
· a handful of coriander stems or roots, chopped
· 1 tbsp each sesame oil, Thai fish sauce and light soy sauce
FOR THE SALAD
· 500g pork tenderloin, trimmed of fat
· vegetable oil, for brushing
· ¼ white cabbage, shredded
· 1 cucumber, cut into matchsticks
· 5 celery stalks, cut into matchsticks
· 3 spring onions, finely sliced
· 1 red chilli, seeded and finely chopped
· 2 trimmed stems of lemon grass, finely sliced
· zest of 1 lime
· a handful each of coriander and mint leaves, chopped 

The day before: make the dressing. Put the   lime juice in a pan with 1 tbsp water and bring to the boil . Add the chilli and coriander and stir well, then pulse in a blender until smooth. Tip into a bowl, then stir in the sesame oil, fish sauce, soy sauce   to make a dressing. Cover and chill until needed. Two hours before serving: heat a griddle pan. Preheat the oven to 200C/gas 6/fan 180C. Brush the pork with oil and griddle on all sides for a few minutes until seared. Transfer to a baking tray and put in the oven for about 10-12 minutes until cooked through. Cool, thinly slice against the grain of the meat. Tip into a bowl and pour over half the dressing. To serve: toss the remaining salad ingredients in a bowl with the remaining dressing. Pile on to a platter, top with the pork slices and spoon over any juices

Strictly sesame oil is not core, however on a one off basis I would count it as part of my daily oil allowance.  Alternatively use olive oil

Prawn and Quinoa Salad

Prawn and Quinoa Salad

Core recipe

Serves 4

If you've never tried quinoa before, it's time to expand your horizons. This grain-like food is rich in protein, becomes light and fluffy when cooked, and makes a wonderful substitute for rice in pilafs.

170 g quinoa, uncooked

480 ml water

1/4 teaspoon salt

125 g sugar snap peas, cut in 1 1/2-inch lengths, steamed

1 medium Pepper, red, cored, seeded and chopped

350 g peeled prawns, medium-size, cooked

3 tablespoon lemon juice, fresh

40 g Baxters Favourites Chicken Broth, (2 tbsp) fat-free

2 teaspoon fresh dill, minced

1/2 teaspoon salt, or more to taste

1/4 teaspoon pepper, or more to taste

Place quinoa in a fine mesh sieve and hold under cold, running water to rinse well; drain.

Bring 480ml water and 1/4 teaspoon of salt to the boil in a small saucepan; stir in quinoa and bring to a boil again. Reduce heat to low, cover and cook until tender, about 15 minutes. Uncover and remove pan from heat to cool.

Combine green beans, red pepper and prawns in a large salad bowl; stir in cooled quinoa.

Combine lemon juice, broth, dill, remaining 1/4 teaspoon of salt and black pepper; stir well. Pour mixture over salad and toss gently.

Capers can add a delightful tangy flavour to this salad. Skip the dill and add 2 tablespoons of capers to the recipe instead, if desired. Because capers are salty, taste the salad before adding the last 1/4 teaspoon of salt – you may not need it.

Aubergine salad

Aubergine salad

0 points & Core

1 aubergine
1 red onion
2 cloves of garlic
1/2 teaspoon of allspice
1/2 teaspoon of cumin seeds
pinch of dried chilli flakes
1 can chopped toms
chopped fresh coriander

Cut the aubergine into cube, spray with fry light and roast in the oven for about 20 minutes until browned and soft.
Fry the finely chopped onion in fry light with the garlic and add the rest of the ingredients finishing with the coriander. Slowly cook until it thickens.
Then keep in the fridge over night and Serve at room temp with a dollop of low fat yoghurt

Can be served with a pitta bread (2½ points for a medium one) and salad.

AUBERGINE SALAD

Serves 4

Points per recipe 4

Points per serving 1

1 aubergine

1 large fresh tomato, peeled and chopped

1 green pepper, finely sliced

1 large garlic clove, crushed

1 onion, chopped

salt & pepper

handful of chopped fresh parsley

juice of 1 lemon

1 tbsp olive oil

Wash the aubergine and prick all over with a fork.  Place into the oven on Gas 5 for about 20-25 mins until it is soft when tested with a fork. 

Hold the aubergine under cold running water to cool and then peel the skin, leaving the soft flesh.  Slice into a serving dish and add the tomatoes green pepper and garlic.

Place the onion into a dish, rub with a pinch of salt then wash and drain.  Add to the salad with the parsley.

Mix the lemon juice, olive oil and seasoning.  Drizzle over the salad and serve.

Oriental Chicken Salad

Oriental Chicken Salad

Serves 1

Full Choice 2 pts

No Count Recipe

¼ red pepper, cut into strips

50g water chestnuts, sliced

75g cooked chicken, no skin

75g beansprouts

½ tsp soy sauce

2 tbsp fat-free French dressing

Mix everything together and eat!

Cannellini Beans with Spinach, Feta & Orange

Cannellini Beans with Spinach, Feta & Orange

Serves 4

Full Choice 4 pts per serving

No Count 2 pts per serving

1 tbsp olive oil  (2½pts)

1 tbsp white wine or cider vinegar

2 medium oranges

1 small red onion, finely sliced

1 x 400g cannellini beans, rinsed

12 black or green olives (brine)

3 tbsp fresh chopped parsley

4 handfuls of baby spinach

75g feta cheese, crumbled

salt & pepper

Spoon the olive oil and vinegar into a large salad bowl.  Finely grate the zest from 1 orange and add it to the bowl.  use a serrated knife to peel and segment the oranges, removing all of the pith. Add to the salad bowl with the red onion.  Cover and marinate for about 15-20 mins.

Tip the cannellini beans and olives into the salad bowl. Add the parsley and spinach, then crumble in the feta.  Season to taste, toss and serve.