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.

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

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

Mexican Spiced Rice

(Serves 2)

          Green Day

Ingredients:-

1 onion and 1 garlic clove
½ green pepper
4 tomatoes
400g can red kidney beans
340g can sweetcorn
Fry Light
7oz/198 frozen peas
A few drops of tabasco
511g/1lb 2oz cooked rice
4 tbsp freshly chopped coriander
Salt and freshly ground black pepper

Method:-

Prepare the vegetables: peel and chop the onion and garlic; deseed and chop the pepper: finely chop the tomatoes; drain and rinse the kidney beans and sweetcorn.

Spray a pan with Fry Light and stir-fry the onion, garlic and pepper for 4-5 minutes. Stir in the tomatoes, kidney beans, sweetcorn, peas and Tabasco sauce and cook for a further 3-4 minutes

Add the cooked rice and toss to mix well. Cook for a further 3-4 minutes until piping hot. Remove from the heat, stir in the chopped coriander, season well, divided between four warmed bowls and serve.

Loaded Potato Skins

(Serves 2)

          Green Day

Ingredients:-

4 x 113g/4oz baking potatoes
Salt and ground black pepper

Method:-

Scrub the potatoes and bake in a preheated over at 200ºC/400ºF/Gas Mark 6 for about 1 hour, until tender.
Cut each potato in half lengthways and scoop out most of the flesh, leaving a little potato around the inside of each skin. Season lightly with salt and pepper, then fill the potatoes with the desired fillings.

Cheese & Tomato Filling Ingredients:-

2 tomatoes, skinned and chopped
2 spring onions, chopped
57g/2oz reduced-fat Cheddar cheese, grated

Cheese & Peppers Filling Ingredients:-

1 small red pepper
1 small yellow pepper
113g/4oz very low fat natural cottage cheese
1 tbsp chopped fresh coriander

Method:-

Mix all the ingredients together and pile into the potato skins. Pop under a preheated hot grill until golden brown and bubbling.

Lentil and Egg Kedgeree

Kedgeree is traditionally made with smoked Haddock; using lentils here adds a nutty taste, which combines with rice and hard-boiled egg to make an unusual and satisfying lunch or supper dish.

Serves 4

Prep time 15 mins

Cooking time 30 mins

Syn free

Ingredients:-

FryLight for spraying

1 large onion, peeled and chopped

2 tsp mild curry powder

250g/9oz Basmati rice

50g/2oz red or yellow split lentils

1 bay leaf

1 cinnamon stick

650ml/22fl oz chicken stock made from bovril

salt and freshly ground black pepper

8 large eggs

To Garnish:-

Chopped coriander

Method:-

Spray a large non-stick frying pan with Fry Light. Place over a high heat and add the onion. Stir-fry for 2-3 minutes and then add the curry powder, rice, lentils, bay leaf and cinnamon stick. Stir-fry for 1-2 minutes.

Pour in the stock, season well and bring to the boil. Cover tightly, reduce the heat and allow to cook gently for about 15 minutes. Remove from the heat and let stand, undisturbed, for 10-12 minutes.

While the rice is standing, boil the eggs to your liking. Shell and halve them and set aside. Remove the lid from the rice, fluff up the grains with a fork and spoon into four warmed bowls or plates. top each serving with four egg halves, sprinkle over the chopped coriander and serve immediately.

Lentil and Cheese Wedges

NB The whole dish contains 4 Healthy Extra A or B Choices.

Ingredients:-

8oz/227g Red Lentils

3/4 Pint/450ml Water

1 Large Onion

Fry Light

4oz/113g Strong Cheddar Cheese, grated

1 tsp Mixed Herbs

1 Egg

Salt and Pepper to taste

Method:-

Cook the lentils in water until soft and all the liquid has been absorbed. Chop the onion and fry in fry light until soft. Combine all the ingredients and press into a 9 inch sandwich tin lined with baking parchment. Bake at 190C/375F/Gas 5 for 30 minutes.

Serve Hot or cold in wedges.

Italian-style tomato, basil and cheese salad

Ripe tomatoes, vegetables and herbs create a colourful plate that makes a cottage cheese salad something special.

Serves 4

Prep time 10 mins

Syn free

Ingredients:-

8 ripe plum tomatoes

1 cucumber

1 red onion

6 tbsp finely chopped basil leaves

400g/14oz very low-fat natural cottage cheese

8 tbsp fat-free French-style salad dressing

salt and freshly ground black pepper

Method:-

Using a sharp serrated knife, slice the tomatoes, cucumber and onion very thinly. Layer four serving plates with the sliced vegetables and the basil.

Divide the cottage cheese into four portions and spoon over the top of the salad. Drizzle over the salad dressing, season and serve immediately.

Italian-style courgettes

Making courgettes into a very special supper dish or vegetable side dish is easy with this all-in-one-pan recipe. the creamy onion-flavoured sauce would also work well with pasta.

Serves 4

Prep time 15 mins

Cooking time 12 mins

Syn free

Ingredients:-

fry light for spraying

800g/1lb 12oz large courgettes, cut into 1cm/ 1/2 inch slices

1 red onion, peeled, halved and thinly sliced

150ml/5fl oz chicken stock made from bovril

4 tbsp chopped flat leaf parsley

2 tbsp finely chopped mint leaves

200g/7oz very low fat natural fromage frais

salt and freshly ground black pepper

Method:-

Spray a large non stick saucepan with fry light and place over a medium heat. Add the courgette and the onion and stir fry for 2-3 minutes.

Pour in the stock, cover and cook on a gentle heat for 6-8 minutes, stirring occasionally or until the courgettes are just tender.

Add the parsley and mint and remove from the heat and stir in the fromage frais. Season well and serve immediately.

Italian Mushroom, Garlic & Oregano Pasta

(Serves 2)

          Green Day

Ingredients:-

1 small onion
2 garlic cloves
Fry Light
283g/10oz button mushrooms
113ml/4fl oz stock made with chicken Bovril or Vecon
400g can chopped tomatoes
salt and freshly ground black pepper
2 tbsp freshly chopped oregano
2 tbsp freshly chopped flat-leaf parsley
340g/12oz dried pasta
Fresh basil leaves, to garnish

Method:-

Finely chop the onion and crush the garlic. Heat a frying pan sprayed with a little Fry Light, add the onion and garlic and stir-fry for 2-3 minutes. Quarter the mushrooms, add to the pan and cook for a further 3-4 minutes. Pour over the stock and canned tomatoes, season to taste and cook gently, stirring occasionally for 8-10 minutes, or until the mushrooms are soft and the sauce has reduced. Stir in the herbs, keep warm and set aside.Meanwhile, cook the pasta according to the packet instructions, drain and divide between 4 warmed serving bowls. Top with the pasta sauce and serve garnished with fresh basil leaves.

Israeli Salad

Prep time – 15 mins

syn free on both

Ingredients:-

1 large cucumber, peeled and de seeded sliced finely.
4 medium plum tomatoes, Chopped
2 medium red peppers, sliced finely
a quarter of a red cabbage, finely sliced.
1 red onion sliced finely.
1/2 cup radish, finely sliced
1 largish Gherkin, finely sliced
Lemon Juice to taste
salt and freshly ground pepper to taste

Method:-

Combine all the vegetables in a salad bowl.

Toss together.

Season to taste with Lemon, salt, and pepper and toss again.

Indian Salad

Prep time – 15 mins

cooking time – 30 mins

syn free

Ingredients:-

300g Basmati rice

Fry light

2 cloves garlic, crushed

1 large red onion, thinly sliced

2 large green chillies, de-seeded and finely chopped

2 courgettes, chopped

2 tsp cumin seeds

8 tomatoes, chopped

4 tbsp chopped fresh coriander

10 tbsp fat free natural yoghurt

4 tbsp chopped fresh mint

Seasoning

Method:-

Cook rice in lots of boiling water until tender. Rinse with cold water and drain thoroughly. Meanwhile, heat a large pan and spray with fry light.

Fry the garlic, onion, chillies and courgettes until softened. Add cumin seeds and cook for a very short time, about 30 seconds. Remove from heat and stir through tomatoes, rice and chopped coriander. Season to taste and transfer to serving bowl.

Mix together the yoghurt and mint and serve drizzled over the salad.

Hot and Spicy Coleslaw

(Serves 4)

Green Day

Ingredients:-

1 large carrot
113g/4oz each red and white cabbage
113g/4oz radishes
113g/4oz very low-fat natural yogurt
1 level tbsp horseradish sauce
3 tbsp freshly chopped chives
salt and freshly ground black pepper

Method:-

Peel and coarsely grate the carrot, finely shred the red and white cabbage and thinly slice the radishes. Place all the vegetables into a bowl and mix.
Blend the yogurt, horseradish sauce, chives and seasoning, add to the bowl and mix. Cover and chill for 30 minutes before serving to allow the flavours to develop.