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 & 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.

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.

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

Green beans with puy lentils

Lentils have a nutty, earthy taste that's very moreish. Here they are cooked with spices, tomatoes and fresh, crunchy green beans for a burst if flavour and texture.

Serves 4

Prep 30 mins

Cooking 10 mins

Syn free

Ingredients:-

100g/4oz puy lentils, rinsed and drained

400g/14oz fresh green beans, trimmed and halved

fry light for spraying

1 onion, peeled and finely sliced

1 garlic clove, peeled and finely sliced

1 tsp finely grated ginger

2 tsp cumin seeds

1 tsp ground coriander

1 red chilli, de seeded and finely sliced

3 tomatoes, roughly chopped

large handful of coriander and mint, chopped

salt and freshly ground black pepper

Method:-

Place the lentils in a large saucepan and cover liberally with cold water. Bring to the boil and cook over a medium heat for 25-30 minutes or until tender.

Drain and set aside.

While the lentils are cooking, boil the green beans for 8-10 minutes until just tender, drain and set aside.

Spray a large non stick frying pan with fry light and place over a medium heat. Add the onion, garlic, ginger, cumin seeds, ground coriander and red chilli. Stir fry for 2-3 minutes and then add 100ml/3 1/2 fl oz water and continue to cook for 3-4 minutes. Add the lentils, beans and tomatoes and cook over a high heat for 2-3 minutes. Stir in the chopped herbs, season and serve immediately.

Green Bean and Lentil Salad

Lentils work just as well cold in salads as they do in stews and soups. Here, their flavour is enhanced with flat-leaf parsley and a fat-free salad dressing.

Serves 4

Prep time 15 mins

Cooking time 25 mins

Syn Free

Ingredients:-

150g/5oz puy lentils

400g/14oz green beans

1 carrot

2 celery sticks

4 plum tomatoes

2 shallots, peeled

a large handful of roughly chopped flat-leaf parsley

6 tbsp fat-free french-style salad dressing

salt and freshly ground black pepper

Method:-

Rinse the lentils, drain and place in a large saucepan. Fill the saucepan with cold water and bring to the boil. Cook for 20-25 minutes then drain. Rinse under cold water, drain and set aside.

While the lentils are cooking, trim the green beans and cut into 2.5cm/1in lengths. Blanch in boiling water for 1 minute, the drain and leave to cool. Peel and cut the carrot into fine dice and place them in a saucepan of boiling water for 5-6 minutes. Drain and cool.

Finely slice the celery and place in a bowl. Add the lentils, beans and carrots. Roughly chop the tomatoes, finely chop the shallots and add to the bean mixture with the parsley. Stir in the dressing and toss to mix well. Season and serve and serve at room temperature.

Garlic and Chilli Dip with Crispy Potato Skins

                

Ingredients:-

For the Potato Skins:

4 Jacket Potatoes

Fry Light

Sea Salt

For the Dip:

250g/9oz Very Low Fat Fromage Frais

4 Garlic Cloves, peeled and crushed

2 Red Chillies, deseeded and very finely chopped

2 tsp Lemon Juice

3tbsp Finely Chopped Dill

2 tbsp Chopped Parsley

 Method:-

Preheat the oven to 200C/Gas 6. Prick the potatoes all over with a skewer or prongs of a fork and place on a non-stick baking sheet. Spray with fry light and sprinkle over some sea salt. Bake in the oven for 1 hour or until the centre of the potatoes are tender.

Remove from the oven, cut the potatoes in half and using a spoon, scoop out most of the flesh and save for another recipe, leaving a thin layer of potato around the inside of each shell. Using a sharp knife, cut the potato halves into half again, making 16 potato skins. Place back onto the baking sheet and return to the oven for 5 minutes.

Meanwhile, make the dip by combining all the ingredients in a small bowl and mixing well. Remove the potato skins from the oven and serve immediately with the garlic, dill and chilli dip.

Creamy Roasted Vegetable Lasagne

(Serves 4)

Green Day

Ingredients:-

1 red onion
1 aubergine
1 courgette
1 red pepper
Fry light
Salt and freshly ground black pepper
3 garlic cloves
350g bag Quorn mince
2 tsp dried mixed herbs
200g very low fat natural yogurt and 250g of quark
A large pinch of grated nutmeg
400g can of chopped tomatoes and 198g passata
10 sheets of no pre-cook lasagne
113g cheddar cheese

Method:-

Preheat oven to 220degC/245degF/Gas 7. Roughly chop onion, aubergine, courgette and pepper. Place on baking sheet sprayed with fry light and season well. Roast in oven for 15-20mins or until cooked.
Meanwhile, crush the garlic and fry in fry light with Quorn until Quorn is cooked. Sprinkle over the herbs and then add the roasted vegetables and stir to mix in all the ingredients.
To make the sauce, whisk the yogurt, quark, nutmeg, chopped tomatoes and passata in a bowl until well combined. Season well.
Spoon half the vegetable mixture into a casserole dish, lay half the lasagne over and top with half the sauce. Repeat the layers, finishing with the sauce. Grate the cheese, sprinkle over the top and bake in the oven for 40-45mins. Serve with salad.