Keema Curry

Free on EE

Ingredients

800g of extra lean mince meat (beef or lamb works best)

1 large onion, chopped finely

2 carrots, finely chopped

3 cloves of garlic, crushed

heaped teaspoon of fresh grated ginger

2 teaspoons of cumin seeds

2 teaspoon of ground coriander

2 teaspoons of chilli powder

1 teaspoon of garam masala

1 teaspoon of turmeric

* If you like your curries really hot a little bit of cayenne pepper works well or add some freshly chopped green chilli’s

1 cup of frozen peas

4 tablespoons of passata

200ml of stock

freshly chopped coriander to serve

Pam or Frylight spray

Method

Spray a frying pan over a medium heat with some  Frylight

Add your onion, garlic, carrot and ginger and cook for approx 2 mins to softened.

Add the minced meat and cook until browned.

Stir in all your spices. (Add the green chilli’s if using)

Add the tomato paste and stock and reduce heat to a simmer until meat is thoroughly cooked through and stock has reduced to a thicker consistancy – approxx 30mins

Stir in the peas at the last few minutes (just enough to cook them through).

Serve topped with freshly chopped coriander.

Meatloaf

Serves 4, free on Red and EE

1 pack of bacon, all fat removed1 pack of extra lean beef mince (other types of mince can be used)

2 eggs

Mixed herbs

Salt and Pepper

3 tbsp passata

1 onion grated

1/2 pack of mushrooms finely chopped

2 grated carrots 

1/2 pack of spinach 

1 tbsp of ground garlic 

1. Mix all ingredients together except bacon

2. Line a loaf tin with bacon

3. Shape the mixture into the bacon

4. Bake for 40-45 minutes

Serve with mixed vegetables

Rich Beef Stew with Mustard Mash

Free on Extra Easy

Ingredients

1lb 12 oz lean stewing beef, cut into bite size pieces

2 garlic gloves, peeled and crushed

2 onions peeled and roughly chopped

4 large carrots, peeled and roughly chopped

21 fl oz beef stock

salt and pepper

1 bay leaf

For mash

2lb potatoes, peeled and cut into chunks

5 fl oz water or beef stock

1 level tsp mustard

Method

Preheat the oven to gas 3.  Heat a large, heatproof casserole dish over a medium heat.  Add the beef and stir fry until brown on all sides.  Add the garlis, onions, carrots and stock.  Season well and add bay leaf and dried mixed herbs.  Cover tightly and cook in the over for 2-2 ½ hours, stirring occasionally, until the beef is meltingly tender.

Meanwhile make the mash by boiling the potatoes in a large saucepan of lightly salted water for 15-20 minutes or until tender.  Drain and return to the saucepan with the hot water or stock and mustard.  Mash until smooth and season well.

Spoon the mash into warmed serving plates or bowls and ladle over the stew.  Garnish with chopped parsley before serving with steamed cabbage.

Serves 4

Jamies Chilli

750g lean braising steak - cubed

1 large onion - chopped

1 large carrot - chopped

2 sticks celery - chopped

4 garlic cloves - chopped

1 tbs oregano

1 tbs each cumin and chilli powder

2 x 440ml tins chopped tomatoes

700mls beef stock made with 1 cube

1 x 400g tin black beans or blackeyed beans - drained and rinsed.

1 x 400g tin red kidney beans - drained and rinsed.

1 fresh chilli - chopped - or 2tsb chilli powder to taste

Handful of coriander to serve

Boiled rice to serve

Spray a large non-stick pan with frylight and brown the beef well.  Remove to a plate then brown the onion, celery, carrot and garlic.  Transfer the beef and vegetables to a heavy-based plan and add the spices, tomatoes and stock.   Simmer for 1 1/2 hours then add the beans and fresh chilli (or chilli powder).  Cook for a further 30 minutes until the meat is tender.  Serve with rice and sprinkle over coriander.

Free on Extra Easy

Cheesburgers SW style

serves 4

fry light

2garlic cloves (too taste i would probably add more but i am a lush)

half an onion finely chopped

500g pack of lean minced beef

good splash of worcestershire sauce

a dash of tobasco

salt and pepper

8 rashers of back bacon all visible fat removed

4 2oz wholemeal rolls

lettuce leaves

4 reduced fat cheese slices

passata

sliced tomato

Spray pan with fry light fry garlic and onion till softened allow to cool

mix this together with the beef/worchestershire sauce/tobasco

season and shape into burgers

grill burgers for 12/15 mins turning halfway through or not if you have a george ;0)

add the bacon for five mins turning once

build burger simples x

Chilli Con Carne

Serves: 4

Prep time: 15 minutes

Cook time: 35 minutes

Syns per serving:

FREE32*

(*Add 6 Syns if not using beef as a Healthy Extra)

ingredients

Fry Light, for spraying

1 large onion, finely chopped

2 garlic cloves, crushed

2 fresh chillies, deseeded and chopped

2 tsps ground cumin

1 tsp ground coriander

1 tsp paprika

A pinch of cayenne pepper

1 x 397g/14oz can chopped tomatoes

284ml/½ pint stock

salt and ground black pepper

454g/1lb extra lean beef mince (or Quorn mince)

1 x 198g/7oz can red kidney beans, drained

chopped fresh coriander leaves, to garnish

1 level tablespoon of tomato puree

method

1. Spray a large saucepan with Fry Light and fry the onion gently over a low heat for 5 minutes, until softened and golden. Add the garlic, chillies and all the spices and continue frying, stirring occasionally, for 2-3 minutes. Add mince, stirring until it begins to brown.

2. Add the canned tomatoes, tomato puree and stock. Stir well and bring to the boil. Reduce the heat and simmer gently for 20 minutes, until the liquid is slightly reduced. Season with salt and pepper and add drained kidney beans. Heat through gently for about 5 minutes.

3. Slow-cooker alternative: Brown your onions, garlic, chillies, spices and meat as above and transfer to your slow-cooker. Add the canned tomatoes, tomato puree and stock. Stir well and cook on ‘medium’ for 6-8 hours. 45 minutes before serving add the kidney beans..

4. Serve hot, sprinkled with chopped coriander leaves.

Tip: A dollop of fat free natural yogurt on the top is extremely tasty and, if you’ve gone overboard on the chilli, it’s a great way to “cool” things down!

Replacing beef mince with Quorn mince turns this recipe into a vegetarian delight. The 3 Syns stay the same on Original and the whole recipe becomes Free on Green!

Beef Dhansak curry

information

Serves: 6

Prep time: 15 minutes

Cook time:

Syns per serving:

FREE45

ingredients

400g can red lentils, rinsed

2 carrots

½ a small swede, peeled and diced

1 medium potato, peeled and diced

1 medium onion, chopped

1 tsp ground turmeric

salt to taste

400g can chopped tomatoes

454g/1lb of lean beef cut into 2.5cm/1”cubes

Fry Light

2.5cm/1” ginger, grated

3 cloves garlic, crushed

1 tsp of turmeric

2 tbsp of madras curry powder

½ a tsp of chilli powder

2 tbsp of lemon juice

2 tsp of sweetener

method

1. Place the lentils, carrots, swede, potato, onion, turmeric and salt in a large saucepan, and add enough water to cover it by an inch or so. Bring to the boil and simmer until tender.

2. Add the canned tomatoes and cook for a further 10 minutes. Pass the lentil and vegetable mix through a sieve or use a blender and set aside.

3. Boil the meat in a little water for about 45 minutes until tender (you can do this while the lentils and vegetables are simmering), and set aside.

4. Spray a large saucepan with Fry Light and place over a medium heat, add the spices, and cook for 30 seconds, then add the ginger, garlic, lemon juice and sweetener and stir together. Add the blended lentil and vegetable mixture, and the cooked beef and simmer on a low heat for about 30 minutes. Serve with piles of boiled rice (add 2 Syns per 28g if you are following the Original choice).

Tip: If you fancy an accompaniment to your curry, enjoy a poppadom for 2½ Syns or some mango chutney for 1½ Syns per level tbsp.

Beef Kofta Curry

Serves: 4

Prep time: 15 minutes

Cook time: 25 minutes

Syns per serving:

FREEFREE11

ingredients

681g/1lb 8oz extra-lean minced beef

2 tsp peeled and finely grated ginger

2 garlic cloves, peeled and crushed

2 tsp crushed fennel seeds

1 tsp ground cinnamon

1 tsp mild or medium chilli powder

salt and freshly ground black pepper

1 tsp tumeric

2 tbsp medium curry powder

500ml carton passata

¼ tsp artificial sweetener

To Serve

fat-free natural yogurt

chilli powder

mint leaves

method

1. Place the minced beef in a mixing bowl along with the ginger, garlic, fennel, cinnamon and chilli powder. Season and, using your hands, mix thoroughly until well combined. From the mixture into small, walnut-sized balls and set aside.

2. Place the tumeric, curry powder, passata and sweetener in a medium saucepan and bring to the boil. Reduce the heat to a simmer, season well and carefully place the meatballs in the sace. Cover and cook gently for 15-20 minutes, turning the meatballs occassionally, until they are cooked through.

3. Remove from the heat and serve drizzled with fat-free natural yogurt, sprinkled with a pinch of chilli powder and garnished with fresh mint leaves.

Beef vegetable and noodle stir fry

375g of dried medium egg noodles

400g of thin beef steaks ( all fat removed of corse) cut into thin strips

fry light

400g pack of stir fry veg

8tbsp of light soy sauce

1 level tbsp of chilli sauce

1 level of fish sauce

Juice of 2 limes

1/4 tbsp of sweetner

1. cook noodles according to packet instructions, Drain and set aside.

2. spray the beef strips with fry light. Put a wok or large frying pan over high heat. When hot add the bef and stir fry for 4-5 mins or until cooked through.

3. Add vegetables and stir fry for 3-4 minutes. Add noodles and toss well to combine all ingredients.

4.mix together the soy sauce, chilli, fsh sauce and lime and sweetner. Poor over the beef stir fry and toass again to combine. Ladle into four bowls and serve

Works out as 1/2 a syn.  Obviously i reckon you could change accordingly!! 

Turkey Bolognese

Takes 40 min Serves 4

fry light

1 large onion, chopped

2 garlic cloves, finely chopped

1tsp crushed ginger (optional, i add this)

a little fresh thyme or dried (sprinkle as desired)

500g/1lb 2 oz turkey mince

400g can chopped tomatoes

2 tbsp tomato puree

300ml / 1/2 pint reduced salt chicken or beef stock

350g/12 oz spaghetti

1 large courgette, finely chopped

6 tomatoes, chopped

small handful of chopped parsley to serve

1 heat fry light in a large saucepan and fry the onion and garlic and ginger for 4-5 mis over low heat until softened.

2. Stir in the turkey mince and cook for 5 mince, stirring frequently.

3. Stir in the can chopped tomatoes, tomato puree, stock and thyme. Bring to the boil then simmer uncovered for 10 minutes.

4. Meanwhile, cook the spaghetti according to the packet instructions.

5. Stir in the courgette and fresh tomatoes into the sauce and simmer for 5-6 minutes.

6. Season

7. Drain the pasta and divide between plates accordingly. Spoon the bolognese mixture over and serve, scattered with parsley.

Spicy Chicken and Apricot Stew

Serves 4

fry light

8 boneless skinless chicken thighs, cut into chunks

1 large onion, sliced

2 tsp plain flour

2 tsp ground cumin

2 tsp ground coriander

1 tsp paprika

600ml/1 pint chicken stock (reduced salt preferably)

12 ready-to-eat dried apricots

rice and peas to serve

 1. Heat fry lightin a large pan, add the chicken and fry for 7 minutes until golden. Remove and set aside.

fry light add the onion and cook for 5 minutes until browned.

Return the chicken to the pan.

2. Sprinkle in the flour and spices and cook, stirring, for 1-2 minutes.

Slowly pour in the stock, stirring, so it sizzles and the sauce turns a rich colour.

Simmer for 15 minutes.

3. Stir in the apricots and simmer for a further 15 minutes.

Taste and season.

Serve with rice and peas.

3 syns per person for apricots