Green bean thoran

Green bean thoran

Syns per serving 1

Serves 4

frylight

1 tsp mustard seeds

10 curry leaves (fresh ones if possible)

1 dried red chilli

1 onion, finely chopped

1 green chilli, deseeded and sliced into thin strips

1 tsp turmeric

400 g green beans, halved

2 level tsp finely grated fresh or desiccated coconut

a pinch of salt

Spray a frying pan with frylight and place over a medium-high heat. Add the mustard seeds and, as they begin to pop, add the curry leaves and dried red chilli. Stir-fry for 1-2 min, then add the onion and fry for 5-6 min, or until softened. Add the green chilli and turmeric and cook for a further 2 min.

Add the beans and 100 ml cold water and bring to the boil. Stir and cook for 4-5 min, or until the beans are tender. Stir in the coconut and season with salt.

Aloo ghobi

Aloo ghobi

Syns per serving FREE

Serves 4

4 medium potatoes, peeled and cut into small chunks

1 cauliflower, broken into florets

frylight

1 tbsp black mustard seeds

1 tsp ground cumin

1 tsp fennel seeds

8-10 curry leaves (fresh ones if possible)

2 red chillies, deseeded and finely sliced

1 tsp turmeric

200 g frozen peas

2 tbsp roughly chopped fresh coriander

Boil the potatoes for 5-6 min, then drain and leave in the pan to steam-dry. Meanwhile, boil the cauliflower for 3-4 min, drain and leave in the pan to steam-dry.

Spray a large frying pan with frylight and place over a medium-high heat. Add the mustard seeds, cumin, fennel seeds, curry leaves, most of the chillis and the turmeric and stir-fry for a few seconds until fragrant. Add the boiled potatoes and enough cold water to cover. Reduce the heat, cover and simmer for 6-8 min, or until the potatoes are tender.

Stir in the peas and cauliflower and cook gently until the liquid has reduced and thickened slightly. Stir in the coriander, then top with the reserved chillies to serve.

Gujarati-style carrot and cabbage slaw

Gujarati-style carrot and cabbage slaw

Syns per serving FREE

Serves 4

2 tsp black mustard seeds

100 ml white wine vinegar

1 tsp sweetener

1 garlic clove, crushed, mur

1/2 tsp ground cumin

1/4 tsp mustard powder

1/2 tsp dried red chilli flakes

juice of 1/2 orange

salt and pepper

3 large carrots, peeled and coarsely grated

1/2 red cabbage, finely shredded

1 red onion, halved and thinly sliced

2 tbsp roughly chopped fresh coriander leaves

2 tbsp roughly chopped fresh mint leaves

Place a frying pan over a medium heat and toast the mustard seeds for 1 min. Transfer to a bowl with the vinegar, sweetener, garlic, cumin, mustard powder, chilli flakes and orange juice. Season well and stir.

Put the carrots, cabbage and onion on a serving plate. Pour the dressing over the vegetables, toss to mix, then cover and chill for 3-4 hours, or overnight if you can. Scatter over the coriander and mint, and toss well.

Potato and Aubergine Salad

Potato and Aubergine Salad

Syns per serving 1/2

Serves 4

200 g new potatoes, sliced into rounds

2 aubergine and 2 courgettes, sliced into rounds

frylight

salt and pepper

1-2 tsp cumin seeds

1 tsp black onion seeds

4 tbsp pomegranate seeds

fresh mint leaves, to garnish

a pinch of paprika, to garnish

For the dressing

1 red chilli, deseeded and roughly chopped

2 garlic cloves, crushed

100 g fat-free natural fromage frais

juice of 1 orange

juice of 1 lemon

1/2 tsp ground cinnamon

1 tsp ground cumin

1/2 pack of fresh mint leaves

1/2 pack of fresh coriander

Boil the potatoes for 10 min, or until just tender, then drain.

Preheat your grill to high. Spray the potato, aubergine and courgette slices with frylight, season. Grill for 12-15 min, turning and spraying again halfway through cooking, until browned and softened. Arrange on a serving plate.

Using a hand blender or small food processor, blend all the dressing ingredients until fairly smooth. Season, then drizzle evenly over the vegetable slices.

Toast the cumin seeds in a pan over a medium heat for 2 min. Scatter them over the salad with the black onion seeds and pomegranate seeds. Garnish the salad with the mint and paprika.

Pilau rice

Pilau rice

Syns per serving FREE

Serves 4

frylight

2 dried red chillies

5-6 black peppercorns

2 cinnamon sticks

2-3 cloves

4-6 cardamom pod, lightly crushed

4 tsp cumin seeds

1/2 tsp turmeric

225 g dried easy-cook basmati rice

juice of 1 large unwaxed lemon, and 1 tsp zest

100 g frozen peas

a pinch of sea salt

1/2 small pack of fresh coriander, chopped

Spray a pan with frylight and place over a medium heat. Add the spices and stir-fry for 20-30 seconds. Add the basmati rice and stir-fry for a further 2 min.

Add the lemon juice, zest, peas, 450 ml boiling water and salt. Bring to the boil. Cover, reduce the heat to low and simmer for 10-12 min. Remove from the heat and leave to stand, covered, 10-12 min. Stir through the coriander to serve.

Kachumber

Kachumber

Syns per serving 1/2

Serves 4

1 red onion, diced

1 cucumber, diced

4 tomatoes, deseeded and diced

2 tbsp finely chopped fresh coriander

1 red chilli, deseeded and finely chopped

juice of 2 large limes

salt and pepper

10 roasted and salted peanuts, roughly chopped

Put the onion, cucumber, tomatoes, coriander, chilli and lime juice in a bowl. Season well, cover and leave to stand at room temperature for 10-15 min.

Stir, transfer to a serving plate and evenly sprinkle over the chopped peanuts. 

Chinese chicken stir fry

Chinese chicken stir fry
From the kitchen of  RADADJ

servings |  2
estimated Points® per serving | 4

canned spray olive (or veg) oil
2 medium chicken breasts, cubed
1 crushed clove of garlic
a few dashes of soy sauce
your choice of vegetables (e.g. spring onions, peppers, courgettes)
chinese 5-spice (1 tsp)
packet of chinese chicken noodle soup
1/2 pint water
fresh coriander, chopped roughly

Marinate chicken in soy sauce and 5-spice for best flavour (or just add while cooking to save time)
Spray wok with oil and fry garlic and chicken for approx. 5 mins
Add veggies, fry approx. 3 mins
Mix dry soup with 1/2 pint boiling water, add to wok
Simmer for 5 mins or so
Stir in coriander, then serve
 

Serve with boiled rice (add on points!)
I think it's 3 1/2 points per serving
I made this up last night from what I had left as I hadn't made it to the supermarket in time!