Wednesday 22 August 2012

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.