Thai dipping sauce

2 red Chilli Pepper
2 Shallots
1 tbsp freshly squeezed Lime Juice
3 tbsp Thai Fish Sauce
1 tbsp freshly Coriander


Peel and finely chop the Shallots, deseed and thinly slice the Chilli Peppers, cut a fresh lime in half and chop the fresh Coriander.

Place all the ingredients into a bowl, stir and leave to marinate for at least 15 minutes.

Sin Value: Red and Green Days - FREE

Suggestions:

If you want it hotter, don't deseed the Chilli Peppers, if you want Sweet Chilli Sauce then add sweetener to your own taste. If you want to use this as a glaze you could add a small amount of Honey instead of sweetener but you will need to count the sin value of the Honey

Thai fish cakes

75g/3oz Prawns
275g/10oz Cod Fillet
2 Spring Onions
1 clove of Garlic
1 red Chilli
1 stalk of Lemongrass
4 tbsp fresh Coriander
Freshly ground Salt and Pepper



Preheat the oven to 190c/375f/Gas Mark 5.

Peel and crush the Garlic clove, trim and chop the Spring Onions, deseed and chop the Chilli, peel and chop the Lemongrass stalk and roughly chop the Coriander leaves. Place these ingredients along with the Salt and Pepper into a food processor and blend to mix.

Take out your Prawns (you can use frozen Prawns but the must be defrosted thoroughly) and your Cod Fillet (you can use other fish such as Coley for this recipe, which I suggest as I am a great believer in sustainability of fish species), pat them dry and add them to the food processor containing the other ingredients, blend until the mixture is roughly chopped.

Take a baking tray and spray with Fry Light Oil. Dampen your hands and divide the mixture into 12 portions, roll each portion into a ball and then flatten into a patty/disc shape. Place the patties onto the baking tray and cook for 12- 15 minutes, make sure they are piping hot and cooked through. Turn the patties over half way through the cooking time.

Serve with Thai Chilli Dipping Sauce and salad leaves.

Chinese turkey skewers

150g/6oz Turkey
1tsp Tahini Paste
1 tsp Garlic granules/powder
2 tsp Chinese Five Spice
2 tsp Dark Soy
1 tsp Honey
1tsp Water
Fry Light



Slice the Turkey meat into small strips or chunks (strips are thinner so will absorb the marinade easier) and place into a bowl with all the other ingredients. Mix well, cover and place in the refrigerator for at least an hour but overnight would be ideal as the ingredients need to marinate the meat.

Take out some bamboo skewers and place into water for about 30 minutes, this will stop them burning when you grill the meat.

Preheat the grill, medium high

Take the bowl out of the fridge and thread the lumps of Turkey onto the bamboo skewers, you could thread chunks of onion, pineapple and green peppers in between the Turkey for variety and to bulk out the meal.

Take a baking tray and spray with Fry Light, place the skewers onto the tray, if there is any mixture left spoon it over the skewers as you grill on both sides, grill until piping hot and cooked all the way through.

Sin Value - Red Day - Honey 1 sin, Tahini Paste 1.5 sins

chilli and lime noodles

dried Noodles (quantity depends on how hungry you are)
Lime Juice (you can use fresh lime juice or bottled from your supermarket)
1 tbsp Sweet Chilli Sauce (you can you shop bought brands like Encona Sweet Thai or Blue Dragon

Take a saucepan, fill it two thirds with water and bring to the boil. Once the water is boiling turn off the heat and add your noodles. Leave the noodles in the hot water for about 4 minutes to soften.

Once the noodles are cooked and softened, drain the water from the saucepan and place the noodles into a bowl, add the chilli sauce and lime juice to the noodles and mix together.

Taste, if you need more lime juice then add, likewise with the chilli sauce but remember the chilli sauce has sin values.

Place the noodles into individual bowls and serve.

You can add to this dish by sprinkling spring onion on top or crushed unsalted peanuts to give it texture, again peanuts have sin values and beware of allegies.

Sin value per serving:  Green Day - 1.5 sins (for the chilli sauce)

Chicken chow mein

Shredded cooked chicken
1 section of dried egg noodles
A handful of fresh bean sprouts or alternatively 1 tin of bean sprouts (mung beans)
1 small Onion 
A handful of Shitake Mushrooms but Button or Closed Cup Mushrooms will do
Soy sauce to taste 
Salt and white pepper


Method


Peel and chop the onion, wash and chop the mushrooms. Take a saucepan and fill with water, bring to the boil and add the dried noodles, (cooking times will be shown on packet's instruction but usually about 4 mins), drain the noodles and place to one side. Take a frying pan or wok and spray with Fry Light, fry the onions for about a minute, then add the mushrooms, fry for another minute then add the bean sprout’s, a little Soy Sauce and cooked chicken and heat through, at the last minute add the noodles and combine all the ingredients together. Add seasoning and if required add more soy sauce to your own taste.

sweet and sour pork

For the Stir Fry

1lb/454g Pork Fillet
1 large Carrot or 2 small Carrots
1 small Green Pepper or half a large Green Pepper
1 small Red Pepper or half a large Red Pepper
2 circles of fresh Pineapple
A handful of Water Chestnuts (optional)
1 small Onion
Fry Light

For the Sauce

142ml /Quarter of pint of Chicken Stock
8tbsp Tomato Passatta Sauce
2tbsp Rice Vinegar
2tsp Corn Flour
2tbsp Artificial Sweetner
3tbsp Light Soy Sauce
2tbsp Dark Soy Sauce

Method

Peel and chop the onion, peel the carrots and chop into strips/batons/julienne, wash, deseed and chop into strip the green and red pepper. Cut the pineapple rings into pieces, drain your sliced chestnuts and finally slice your pork fillets into thin strips and that's the stir fry ready.

Take a saucepan, fill with water and bring to the boil, turn off and the carrot strips. Leave the carrot in the hot water until they are slightly tender, then drain, this takes off the raw bite of the carrots when you eat them (known as Blanching).

Take a saucepan and add the passatta, the chicken stock, the rice vinegar, artificial sweetener and the two types of soy sauce, stir to combine. In a cup add 1tbsp of water to the cornstarch and mix together, add this to the sauce as it heats, this will thicken the sauce, continue to stir. Once boiled bring to a simmer.

Next take a wok or frying pan and spray with Fry Light, when the pan is hot add your pork strips and fry, toss the pork around so that it evenly cooks, add the carrots, onion, chestnuts, peppers and pineapple and continue to stir the ingredients.

Get the bowls ready, once the stir fry is cooked divide into portions and then spoon over the sauce. This dish can be served with rice or noodles (don't forget the added sins).

Bombay Potatoes

2 lb Potatoes
1 tsp Mustard Seeds
1 tsp Turmeric
1 tsp ground Coriander
1 tsp Garam Masala
Half tsp ground Cumin
1 tsp Chilli powder
1 tsp grated Ginger
1 tbsp Coriander leaf
3 Tomatoes
350ml/12 fl oz Vegetable Stock
fry light
Salt and freshly ground Black Pepper

Method

Peel and grate the ginger, roughly chop the coriander leaf and the tomatoes, peel the potatoes and dice into small cubes.

Take a frying pan or wok and add the oil, heat the oil until hot and add the mustard seeds, if the oil is hot enough the mustard seeds will pop. Then add the turmeric, ground coriander, garam masala, ground cumin, chilli, ginger to release all the flavour from the spices.

Add the diced potato to the pan and toss to cover the potatoes in the spice mix, add the vegetable stock and gently simmer so that the potatoes cook through, 10 - 15 minutes or until tender.

When the potatoes are cooked through, add the chopped tomatoes and fresh coriander, stir and then season with the salt and pepper to your preferred taste.

Doner kebab meat

Ingredients

1lb lean Minced Lamb
1 small Onion
1tspn dried Oregano
1tspn dried Thyme
1tspn sea salt
quarter tspn black pepepr
2tspns Minced or crushed Garlic

Preparation

Peel and finely chop the onion. Peel the garlic cloves and mince or crush, I used a garlic press.

Place all the ingredients into a food processor and blend. This effects the texture of the meat, it makes it smooth so that it binds together and isn't grainey like minced meat. Cover and leave in the fridge for 2 hours, if possible leave longer as this allows the flavours to marinate.

If you have a spit, form the mixture into an oblong and slowly rotate/cook over the grill for about 30 - 40 minutes making sure its not too close to the coals/flames.

If like me you have an oven, preheat the oven to 170C/325F/Gas Mark 3.

Shape the mixture into a loaf (like meatloaf) and place onto a wire rack over a baking tray, this allows the fat to run off. Place it in the oven and leave for 45 mins to 1hr, when it's ready it should be a bit dry. Keep an eye on it as you will need to drain off the excess fat which collects on the baking tray.

Serve with a salad, pitta bread (HE - not supposed to be HE as it lacks fibre but I think it's a personal choice or 7 syns) and tzatziki.

Syns per serving:

FREE on a red day

Potato topped bean pie

This is a super-healthy supper dish that's packed full of vitamins and fibre - comfort food that tastes so good everyone will want seconds.

Serves 4

Prep time 20 mins

Cooking time 1 hour

Syn free

Ingredients:-

fry light for spraying

2 garlic cloves, peeled and crushed

2 leeks, trimmed and thinly sliced

250g/9 oz parsnips, peeled and diced

2 carrots, peeled and diced

2 sticks of celery, diced

2 tsp dried oregano

1 x 400g/14oz can mixed beans in chilli sauce

15g/5oz passata with garlic and herbs

1 tbsp artificial sweetener

150ml/5fl oz chicken stock made from bovril

salt and freshly ground black pepper

For the topping:-

1.5kg/3lb 6oz potatoes (maris piper or desiree)

1 egg, beaten

salt and freshly ground black pepper

Method:-

Preheat the oven to 200C/Gas. Spray a large non stick frying pan with fry light. Add the garlic and cook over a medium heat for 1 minute. Stir in the leeks, parsnips, carrots, celery and oregano. Stir and cook for 3-4 minutes.

Add the beans, passata, sweetener, stock and seasoning and bring to the boil. Reduce the heat, cover and simmer gently for 20 minutes.

Meanwhile, boil the potatoes in a large saucepan of lightly salted water until tender. Then drain, return to the pan and mash until fairly smooth. Cool and add the egg, season and stir to mix well. Set aside.

Spoon the bean and vegetable mixture into an oven proof dish. Spread the potato mixture carefully over to cover and place in the oven and bake for 25-30 minutes until the top is golden brown and bubbling. Serve immediately.

Potato Salad

prep time 5 mins

cooking time 20 mins

Ingredients:-

New Potatoes

Half an Onion, chopped

Hellmann’s Extra Light Mayo

Very Low Fat Yoghurt

Method:-

Boil the Potatoes until soft; mix with the onion and half & half mayo and yoghurt.

Hellmann’s Extra Light is 1 1/2 syns per 2 tbsp

Potato Pizza

Vegetables atop a crisp potato crust, with a smattering of tomato sauce and cheese. Who would've thought pizza could be so healthy and so good!

Ingredients:-

4 potatoes, shredded
1 medium onion, grated
2 eggs, beaten
1 oz wholemeal flour (4.5 syns)
1 courgette, thinly sliced
1 pepper any colour, chopped
1 onion, thinly sliced
2 cloves garlic, minced
6 ounces firm tofu, crumbled or chopped very finely
2 tomatoes, sliced
2 tablespoons chopped fresh basil
passata
grated ½ fat cheese

Method:-

Preheat oven to 425 degrees F (220 degrees C). Coat a 12 inch pizza or baking dish with non-stick cooking spray.

In a large bowl, combine the potatoes, shredded onion, eggs and flour. Mix well and press into the prepared pan.

Bake for 15 minutes. Spray top of shell with cooking oil and bake for 10 more minutes. Place under grill for 3 minutes, until golden and crisp. Remove crust from oven but leave oven on.

In a large bowl combine the zucchini, green pepper, thinly sliced onion, garlic and tofu. Toss to combine.

In a large non-stick skillet/frying pan, sauta vegetable/tofu mixture until vegetables are just tender crisp.

Combine the tomato sauce and basil. Spread half of the sauce over the top to the potato crust. Top with the sauted vegetables and sliced tomatoes. Pour the remaining sauce evenly over all. Top with the cheese.

Bake at 425 degrees F (220 degrees C) (Gas 6 I think) until cheese is melted or slightly lower heat if you want to make sure the veggies are cooked through. Slice into wedges to serve.

Potato Curry

Ingredients:-

1 1/2 Potatoes, cut into chunks

2 Onions, Quartered

3 Garlic Cloves, crushed

1 tsp Garam Masala

1/2 tsp Ground Turmeric

1/2 tsp Ground Cumin

1/2 tsp Ground Coriander

1 inch Root Ginger, grated

1 Red Chilli, de seeded and chopped

8 oz Cauliflower. cut into small florets

4 tomatoes, peeled and quartered

3 oz Frozen Peas

1/2 Pint Vegetable Stock

Method:-

Spray a large non-stick pan with fry light. Add the potatoes and fry gently for 2-3 minutes.

Add the garam masala, turmeric, cumin, coriander, ginger and chilli, mix well and fry for a further 1 minute, stirring constantly.

Add the remaining ingredients and simmer for 30-40 minutes until the vegetables are tender.

Potato Bake

(Serves 4)

Green Day Sin Free

Ingredients:-

2lb Potatoes
Large onion
6oz broccoli
Black pepper
Nutmeg
3 eggs
3 tablespoons skimmed milk
4oz VLF natural cottage cheese

Method:-

Part-boil potatoes (sliced with skins on) for 5 mins.
Drain well & place in large ovenproof dish with finely sliced onion.
Cook broccoli for 2 mins, drain & add to the potatoes. Sprinkle with freshly ground black pepper and grated nutmeg to taste.
Beat eggs, skimmed milk (1 sin) and very low fat natural cottage cheese together and pour over the potatoes and broccoli.
Cook in oven (gas 4/180 C) for 30 mins.

Brown under grill if necessary

Potato and mushroom jackets

This creamy mushroom filling propels the 'boring old baked potato' into a different league. Once the potatoes are cooked, the filling is quickly made.

Serves 4

Prep time 20 mins

Cooking time 1 Hour 10 mins

Syn free

Ingredients:-

4 Jacket potatoes

Fry light for spraying

300g/11oz Chestnut mushrooms

2 Garlic gloves, peeled and crushed

2 Spring onions, trimmed and finely sliced

75ml/2 1/2 fl oz chicken stock made with bovril

Salt and freshly ground pepper

10 tbsp very low fat natural fromage frais

3 tbsp very finely chopped chives

2 tbsp chopped flat leaf parsley

Method:-

Preheat the oven to 220C/Gas 7. Place the potatoes on a non-stick baking sheet and prick all over with the prongs of a fork. Spray each one with fry light and place in the oven and cook for about 1 hour or until tender in the centre. Remove from the oven.

Meanwhile, wipe and roughly chop the mushrooms and place in a non-stick frying pan with the garlic, spring onions and the stock. place over a high heat and cook rapidly, stirring often for 6-8 minutes. Season well.

Halve the potatoes lengthways and scoop out the flesh and transfer to a mixing bowl. Stir in the fromage frais and chives, season and mix well to combine/ Spoon this mixture into the scooped out potato shells and top each one with the mushroom mixture. sprinkle over the parsley and serve immediately with a green salad.

Potato and Chilli soup

Free on green day

Ingredients:-

Frylight

1 onion, roughly chopped

1 red chilli, finely chopped or chilli flakes

1 tsp ground coriander

2 garlic cloves, crushed

750g potatos, peeled and cut into chunks

900ml stock

Method:-

Using frylight in a large pot add the onion, chilli, coriander and garlic and cook for about 8 minutes until softened. Add the sweet potato and cook for a few more minutes. Add the stock, bring to the boil then simmer for about 10 minutes until the veg is soft. Mash, or blend if you want a smooth soup. Season and serve.
Hope you enjoy

Variations can be made like sweet potato or carrots 

Potato and bacon fritters

Potato and bacon fritters

Ingredients:-

2 baking potatoes about 1lb in weight GRATED.
85g lean smoked bacon DICED = 1 healthy B section
71g course ground polenta.
1 small onion CHOPPED.
1 egg.
Salt & pepper.
Fry light.

Method:-

Put all ingredients in a food mixer/processor, and whiz together until it
resembles a lumpy batter.

Spray a GOOD NON STICK fry pan with fry light and spoon about 4 tbsp
in the centre to form a small pancake like shape, leave to cook on a medium heat for about 2-3 mins.

Then turn CAREFULLY as the top will still be runny, cook on other side for same if not brown enough cook till it is.

Keep warm under the grill and repeat till all the mixture is used up.
Serve with baked beans and quorn sausages.

The polenta should be free as it is not a snack it is a main meal.
but if the recipe advisor says it is not free it will be 12 .5 syns for the
whole mix that should make 8-10 fritters. 

Potato & Herb Salad

(Serves 2)

          Green Day

Ingredients:-

681 g/1.5 lb baby new potatoes, Jersey Royals if possible
2 tablespoons chopped fresh mint
2 tablespoons chopped fresh parsley
2 tablespoons chopped chives
freshly squeezed juice of 1 lemon
salt and freshly ground black pepper

Method:-

Wash the potatoes. Cut any of the larger ones as necessary to make them all about the same size. Put into a saucepan, cover with boiling water from the kettle and bring to the boil. Cover and simmer gently until the potatoes are just tender when pierced with a sharp knife – this takes about 15–20 minutes. Drain well and put the potatoes into a bowl.

Add the mint, parsley, chives and lemon juice to the potatoes, and season to taste. Stir gently. Serve at room temperature.

Pea and potato bake

Cooking the potatoes and peas very slowly in stock and spices ensures that the whole dish is deliciously tender and well flavoured.

Serves 4

Prep time 15 mins

Cooking time 1 hour 40 mins

Syn free

Ingredients:-

fry light for spraying

700g/ 1lb 9oz potatoes (desiree or maris piper), peeled and thinly sliced

2 leeks, trimmed and thinly sliced

4 plum tomatoes, thinly sliced

200g/7oz frozen peas

2 tsp chopped fresh oregano leaves

2 tsp garlic salt

1 tsp celery salt

300ml/1/2 pint chicken stock made from bovril

freshly ground black pepper

Method:-

Preheat the oven to 180C/Gas 4. Spray a shallow oven proof dish with fry light.

Layer the potatoes, leeks, tomatoes and peas in the dish, scattering the oregano leaves between each layer. Finish the top layer with potatoes. Add the garlic and celery salts to the stock and carefully pour over the potato mixture. Season well with pepper.

Cover with foil and bake in the oven for 1 hour 30 minutes. Remove the foil, and cook for a further 10 minutes uncovered before removing from the oven and serving.

Pastrami hash pots

Whoever said cottage cheese was boring? Here it's teamed with celeriac and pastrami to create a very tasty and substantial bake that's perfect for a weekend lunch.

Serves 4

Prep time 20 mins

Cooking time 25 mins

Syn free

Ingredients:-

200g/7oz celeriac, peeled

100g/4oz very low fat natural cottage cheese

200g/7oz pastrami

3 large eggs, lightly beaten

2 spring onions, trimmed and finely chopped

2 tbsp passata with herbs

2 tbsp finely chopped flat leaf parsley

Salt and freshly ground black pepper

Method:-

Cut the celeriac into 1cm/ 1/2 inch cubes and place in a saucepan of boiling water. Cook for 2-3 minutes and then drain.

place the cottage cheese in a mixing bowl. Roughly chop the pastrami into small pieces and add to the cheese with the eggs, spring onion, celeriac and passata. stir in the chopped herbs and season well.

Preheat the oven to 200C/Gas 6. Spoon the mixture into four individual ramekins or gratin dishes. Place in the oven and cook for 20 minutes or until set and golden on top. Remove from the oven and serve immediately.

Pasta Salad

Prep time 5 mins

cooking time 20 mins

syn free

Ingredients:-

Cooked Pasta

Cucumber

Cherry Tomatoes

Spring Onions

Green Giant Sweetcorn with Peppers

Crushed Garlic

 Virtually Fat Free Fine Herb Dressing

Method:-

Chop all veg finely and add to the cooked pasta. Pour dressing on top and serve.

Pasta Funghi

Lots of fresh herbs add a wonderful fragrance and flavour to a substantial supper dish made with thick pappardelle pasta.

Serves 4

Prep time 15 mins

Cooking time 20 mins

Syn free

Ingredients:-

350g/12oz dried pappardelle

fry light for spraying

1 red onion, peeled and finely diced

2 garlic cloves, peeled and finely sliced

400g/14oz button mushroom, halved

500ml/18fl oz passata with herbs

1 tbsp artificial sweetener

2 tbsp chopped fresh oregano leaves

2 tbsp chopped fresh flat leaf parsley

50g/2oz very low fat natural fromage frais 

Method:-

Cook the pappardelle according to the packet instructions, drain and set aside.

Spray a large non stick frying pan with fry light and place over a high heat. Add the onion, garlic and mushrooms and stir fry for 3-4 minutes.

Stir in the passata, sweetener and chopped herbs and bring to the boil. Cover, reduce the heat to low and cook gently for 15 minutes, stirring occasionally. Season well.

Just before serving, remove from the heat and stir in the fromage frais to mix well. Divide the pasta between four warmed bowls and top with the sauce.

Parsnip and Leek Cakes

(Serves 4)

Green Day Free

Ingredients:-

1lb leeks

1lb Parsnips

2oz wholemeal breadcrumbs (healthy extra)

1 egg

Salt and pepper

1 tsp curry powder (optional)

1 tsp ground coriander

Method:-

Chop and dry fry leeks until soft

Mix together the leeks, parsnips, seasoning, coriander, curry powder and beaten egg

Divide into 8 and mould into patty shapes

Grill or dry fry until browned

Onion Bahjis with Raita dip

(Serves 4)

Green Day

Ingredients:-

8oz stiff mashed potato (you can use Smash)
400g tin Chickpeas
2 thinly sliced onions
Salt & black pepper
Approx 2 tblspns curry powder (or to taste)
1 tspn mixed herbs
1 beaten egg
Fry Light

Method:-

Heat oven to 200C/400F/Gas 6
Fry onions in fry light until soft.
Drain and rinse Chickpeas and mash well.
Add potatoes, onions, curry powder and seasonings.
Mix together with beaten egg
Spray large baking tray with fry light
Put tablespoon sized 'balls' of mix on tray
Spray Bahjis with fry light
Cook in oven for approx 15 to 20 mins, until golden brown

mushroom Stroganoff

Serves 1

3 syns

Ingredients:-

1/4 Pint of Veg Stock using half a stock cube

1 Onion

As many Mushrooms you want

3 tbsp Very Low Fat Creme Fraiche 1 1/2 syns per tbsp

Salt and Pepper

Method:-

Fry the onion in fry light, add the stock and mushrooms, simmer for about 10-15 minutes then add the creme fraiche again leave to simmer until thickens. Serve with rice or jacket potato.

Mushroom Risotto

Ingredients:-

1 onion

1 clove garlic

Risotto rice

Chicken Stock (Bovril)

Mushrooms

Parmesan (healthy extra)

Quark

Method:-

Heat fry light and soften garlic and onion.

Add risotto rice, slowly add chicken stock, cook until almost cooked.

Add mushrooms, simmer until cooked.

Add 28g parmesan and some soft cheese to make it really creamy and serve.

I add lemon juice to the stock and stir in a handful flat leaf parsley, roughly chopped, just before serving. Plus of course if you want to use some syns add a dash of white wine to the stock too.

Mushroom Pate

Serves 4

Prep time 10 mins

Cooking times 45 mins

Syn Free - Both plans

Ingredients;

1 medium onion, finely chopped

Fry Light for spraying

1 garlic clove, crushed

227g/8oz mushrooms, finely chopped

113g/4oz very low fat natural cottage cheese

salt and freshly ground black pepper

Method;

Fry the onions in Fry Light or dry fry them, add the garlic and cook until soft and just beginning to brown.

Increase the heat, add the mushrooms and cook for 6-7 minutes, Remove the pan from the heat and leave to cool a little.

Put the cottage cheese, the mushroom mixture and seasoning into a blender or food processor and blend until smooth. Chill in the refrigerator before serving.

Moroccan Chicken

Serves 4

Free on Green - Add 6 syns if not using chicken as a Healthy Extra

Ingredients:-

9oz/225g Cous Cous

1 Red Onion

2 Garlic Cloves

2 Tomatoes

2 Lemons

400g Chick peas

1 tbsp Finely Chopped Preserved Lemon (optional)

6 tbsp Chopped Flat-leaf Parsley

2 tbsp Chopped Mint

Salt and Pepper

1 tsp Ground Cumin

1 tsp Ground Cinnamon

1 tsp Paprika

4 z 4oz/113g Chicken Fillets

Method:-

Place the cous cous in a bowl, pour over just enough boiling water to cover it and allow to stand for 10-12 minutes. Peel and finely dice the onion and garlic, finely chop the tomatoes, juice one of the lemons and drain and rinse the chick peas.

Spray a pan with fry light and cook the onion, garlic and chick peas for 3-4 minutes. Remove from the heat and stir into the cous cous with the tomatoes, preserved lemon (if using), lemon juice and chopped herb, stir well.

Meanwhile, prepare the chicken: juice the remaining lemon and mix with the cumin, cinnamon and paprika. Pour over the chicken and season well. Grill for 6-8 minutes on each side until cooked through. Slice and serve on top of the cous cous.

Mixed mushroom noodle stir fry

Using a variety of different mushrooms adds a depth of flavour to crunchy, filling stir fry with a hint of spicy warmth from ginger and soy sauce.

Serves 4

Prep time 20 mins

Cooking time 10 mins

Ingredients:-

350g/12oz dried egg noodles

fry light for spraying

2.5cm/1 inch piece of ginger, peeled and finely julienned

2 garlic cloves, peeled and thinly sliced

6 spring onions, trimmed and cut diagonally into 3cm/ 1 1/4 pieces

200g/ 7 oz baby corn, halved lengthways

1 red pepper, de seeded and thinly sliced

300g/11 oz shitake mushrooms, thickly sliced

200g/7 oz button mushrooms, thickly sliced

150h/ 5 oz oyster mushrooms, thickly sliced

3 tbsp dark soy sauce

freshly ground black pepper

Method:-

Cook the egg noodles to packet instructions and set aside.

Spray a large non stick wok with fry light and when hot add the ginger, garlic and spring onions. Stir fry for 1-2 minutes then add the baby corn, pepper and mushrooms. Stir and fry over a high heat for 3-4 minutes, until the vegetables are only just tender.

Add the soy sauce with 2 tbsp water and cook for 1 minutes before adding the cooked noodles. Toss to mix well and cook for 2-3 minutes, until the noodles are heated through. Season well and ladle into warmed bowls.

Mixed grill balsamic peppers

Roasting peppers is worth the effort as it brings out their full colour and sweetness; the balsamic vinegar adds a delicious tang.

Serves 4

Prep time 20 mins + standing

Cooking time - 15 mins

Syn free

Ingredients:-

4 Yellow peppers

4 Red peppers

2 Orange peppers

1 Garlic clove, peeled and crushed

2 tbsp Balsamic vinegar

salt and freshly ground pepper

A handful of fresh basil leaved

To serve - Red endive or Radicchio leaves

Method:-

Halve and de seed the peppers and place on a foil lines grill rack, cut side down. Heat a grill to medium-high and place the peppers under it. Cook for 12-15 minutes or until the skins are charred and blackened. Remove from the grill and place in a large plastic bag. set aside for 10 minutes.

When cool enough to handle, carefully peek the skins off the peppers, discarding the skins but saving any of the juices in a bowl. Cut the peppers into strips and add to the bowl with the crushed garlic and balsamic vinegar.

Season and toss to mix well. Cover and let stand at room temperature for 30 mins for the flavours to develop.

To serve, arrange a few red endice or radiccio leaves on the base of four serving plates. Toss the basil in with the peppers and divide the mixture between the four plates. Serve immediately