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LEMON, GARLIC & PARSLEY CHICKEN GOUJONS
Serves 4 5 PP per portion
60g dried breadcrumbs 1 clove garlic, crushed Grated zest of 1 lemon 1 tablespoon chopped parsley Salt and pepper to taste 450g chicken breast, cut into strips
1. Preheat oven to Gas Mark 8/230ºC/450ºF. 2. Place a large baking sheet in the oven to preheat. 3. Place beaten egg in a dish 4. Mix together the breadcrumbs, lemon zest, garlic, parse and seasoning. 5. Place chicken in the egg, turn to coat. Transfer chicken to bread crumbs and turn to coat. 6. Remove the hot baking sheet from oven and coat with cooking spray. 7. Place chicken on baking sheet and bake 6 minutes; turn and bake until golden brown and cooked through, about 6 minutes more.
1 red onion, diced 1 500g carton passata 450g new potatoes, boiled until just cooked 1 red pepper, de-seeded and cut into strips Salt and black pepper to taste 75g natural yogurt
1. Trim the pork loin steaks of excess fat, cut into cubes and toss with 2 teaspoons paprika and some salt and pepper. 2. Heat a frying pan over a medium-high heat, spray with low fat spray, add the chilli, garlic, onion and pork and cook for 2-3 minutes, until meat is browned. 3. Add the passata, bring to the boil, stir in the new potatoes. Reduce the heat slightly and simmer rapidly for 5 minutes or until the pork and potatoes are tender and the sauce reduced a little. Add the pepper and season to taste, cook for 2 -3 minutes.
4. Cool slightly and stir in ¾ of the yogurt. Divide the goulash between 4 wide bowls, top each with a spoonful of remaining yogurt and sprinkle with paprika.
Boil and mash potatoes, allow to cool slightly and then pipe around an oven proof dish. Pre-heat oven to 200°C: 400°F: Gas 6. Spray a frying pan with low fat spray, fry onions until soft add the live and cook for around 10 minutes until cooked through. Cover with water and sprinkle on the gravy granules. Stir until thickened, spoon the liver, onions and gravy into the centre of the potatoes. place bacon on top and decorate the potato with the tomato wedges. Cook for 15 - 20 minutes until bubbling hot and the bacon is cooked.
MEDITERANEAN PORK PARCELS
Serves 4 7 points per portion
4 x 100g lean pork loin steaks 4 sheets filo pastry 1 red pepper, de-seeded and cut into slices 1 green pepper, de-seeded and cut into slices 1 clove garlic, crushed 1 red onion, sliced 80g low fat mozzarella cheese Salt & pepper to taste 1 beaten egg Low fat spray
Preheat the oven to 220°C / 425°F / Gas Mark 7. Line a baking tray with baking parchment or spray with Frylight. Spray a frying pan with low fat spray and fry the pork to seal on both sides, remove and place on a kitchen towel. Spray the pan again and fry the garlic, pepper and onion until soft ( add a drop of water if it sticks) season with salt and pepper. Brush each sheet of filo with beaten egg. With each sheet place on a piece of pork, 20g cheese and top with the pepper mix. Wrap up carefully in the pastry, brush with egg wash and place on the baking tray. Bake for 20 minutes until golden brown and crispy and pork is cooked.
BEEF OLIVES
Serves 4 8PP per portion
500g frying steak in 4 slices 1 85g pack sage and onion stuffing mix 100g mushrooms 1 small red onion, thinly sliced 4 teaspoons wholegrain mustard 2 tabs gravy granules Low fat spray
1. Preheat oven to Gas Mark 7/210°C/425°F. 2. Cut each piece of steak into 2 equal pieces and batter with a rolling pin to make them thinner. 3. Make up the stuffing as directed on the box and mix in 2 teaspoons mustard. 4. Cut half the mushrooms up into small pieces and mix into the stuffing. 5. Divide the stuffing between the 8 pieces of steak, roll up and secure with a cocktail stick. 6. Spray a frying pan with low fat spray and fry the rolls on each side to seal ( Do 2 – 3 at a time) 7. Place the rolls into an oven proof dish. 8. Spray the pan again and add the remaining mushrooms, sliced and the red onion and fry for 3 minutes. 9. Add some water and stir in the gravy granules and remaining 2 teaspoons mustard, heat until thickened (add more water if needed) and pour over the rolls. 10.Cover with foil and cook for 30 minutes, remove the cocktail sticks before serving.
Toad in the Hole
Serves 4 8PP per portion
125 g plain flour 1/2 teaspoon salt 1 medium egg 300 ml skimmed milk 1 teaspoon mustard (optional) 8 low fat sausages Frylight 1 onion thinly sliced
1. Preheat oven to Gas Mark 7/210°C/425°F. 2. Put the flour, salt, egg, milk and mustard into a large bowl. 3. Whisk well and leave to stand for at least 20 minutes. 4. Spray an ovenproof dish with Frylight, place on sausages and sliced onions. 5. Place in oven on middle shelf for 10 minutes, until very hot and sausages begin to brown. 6. Pour the batter around the sausages and return to the oven. 7. Bake for about 25-30 minutes, until the batter is risen and golden brown.
To make a Lancastrian Toad in the Hole add 100g black pudding cut into thick diced with tahe sausage, add 2PP per portion
1. Heat oil and seal meat, add the onion, garlic, shallots, pancetta, mushrooms, carrots and fresh thyme sprigs. 2. Cook for 10 minutes until everything is golden. 3. Add the flour and tomato purée and cook for 1 minute. 4. Return the meat to the casserole with the stock and red wine, the canned tomatoes and parsley. 5. Stir and season well. 6. Cover and simmer for 1½–1¾ hours, removing the lid for the last 30-45 minutes and stirring occasionally, until the beef is tender and the sauce is thick.
PORK WELLINGTON
Serves 3
8 PP per portion
Ingredients
1 1 1tenderloin of pork (450g) 100g thinly sliced pancetta 4 mushrooms, diced 1 small onion, chopped finely 1 clove garlic, crushed Salt & pepper to taste Frylight 3 sheets filo pastry 1 egg, beaten
Preheat the oven to 220°C / 425°F / Gas Mark 7.
Line a baking tray with baking parchment or spray with Frylight.
Fry the prepared garlic, onions and mushrooms together with a teaspoon of water to make a duxelle. Season to taste.
Cut tenderloin into 3 equal portions, remove any fat or sinew.
Layer 1/3 of the pancetta on the working surface and place a piece of the pork on top.
Spread 1/3 of the duxelle on top of the pork and wrap the pancetta around to form a parcel.
Spray 1 sheet of filo with Frylight and fold in half.
Place pork on the pastry, spray again and fold up to make a neat parcel.
Repeat three times and place parcels on baking sheet.
Brush the parcels with the beaten egg and sprinkle on some course sea salt (optional)
Bake for 20 minutes until golden brown and crispy and pork is cooked.
FISH CAKES
Serves 4 4PP per portion 400g white fish, thawed if frozen 1 small onion, chopped 1/2 teaspoon salt 1 tablespoons light soy sauce 250g raw old potatoes, grated coarsely 10 sprays low calorie spray 1/2 teaspoon black pepper
1.Cut the fish into chunks and then place them in a food processor with the onion, salt, soy sauce and pepper to taste. 2. Whizz to a thick purée but do not process too much. 3. Rinse the grated potato in cold water, then drain well and pat dry in a clean tea towel. Mix with the fish. 4. Using wet hands, shape into four large patties or 8 smaller ones. Make sure they are not too thick. 5. Coat a large non-stick frying-pan with cooking spray and cook the fish cakes over a medium heat for about 5-7 minutes on each side until they feel quite firm when pressed.
PASTITSIO
Serves 4 5PP per portion This can be made a day ahead and kept covered in the fridge. In fact I think it tastes better the second day. It also freezes well.
This recipe uses Quorn but it can be made using 350g lean minced beef (an extra 3PP per serving) or 350g minced turkey (an extra 2PP per serving) Base 250g macaroni 1 egg beaten 50g extra low fat soft cheese Filling 1 onion, finely chopped 2 cloves garlic, crushed 150g frozen mixed vegetables 100g mushrooms, chopped 200g Quorn 1 can chopped tomatoes 1 carton passata 1 beef stock cube 1 tablespoon tomato puree 2 teaspoons mixed herbs Salt & black pepper to taste Topping 1 egg 75g extra low-fat soft cheese 75g Quark 75ml skimmed milk Salt & black pepper to taste
1. Preheat the oven to Gas Mark 5/190°C/375°F 2. Cook macaroni until just tender. Drain. 3. Combine warm pasta, egg and soft cheese in a large bowl, season to taste. 4. Press pasta mixture into the base of a shallow ovenproof dish. 5. Sauté the garlic and onion until soft, add Quorn or mince, vegetables and mushrooms cook for 5 more minutes. 6. Add tomatoes, passata, puree, stock cube and herbs, simmer uncovered, until thick, season to taste. 7. Pour over the pasta. 8. Beat all topping ingredients together, and pour over meat mixture. 9. Bake in the preheated oven for 40 - 50 minutes or until golden brown. 10. Let stand 10 minutes before cutting into squares to serve.
HEALTHY DONER KEBAB MEAT
450g minced lean lamb 3 tsp dried mint 2 tsp cumin powder 1 tsp mint sauce or 1 tablespoon chopped fresh mint 1-2 cloves crushed garlic 1 small onion, chopped finely Salt and freshly ground black pepper
Serves 4 6 PP per portion
Oven Temp: Moderately hot / 375F / 190 / Gas 5
1. Put everything in a food processor and process until smooth 2. Form into a rough loaf shape and place onto a rack stood in a baking pan. 3. Bake in the middle of the oven for about an hour. 4. This is best made in advance and let to cool so that it can be sliced, very finely and then re-heated thoroughly in the microwave.
Serve in a pitta bread or wrap (to be pointed) with a salad and chilli sauce or light mayo for a delicious but healthy kebab.
CHINESE CHICKEN CURRY
Serves 4 4PP per portion
400g chicken breasts, boneless, without skin ½ salt and freshly ground white pepper 1 tablespoons corn flour 2 teaspoons olive oil SAUCE 2 teaspoons olive oil 1 garlic clove, crushed 1 tbsp grated Ginger 1 green chilli, seeds removed and finely chopped 1 onion, sliced 1 pepper, chopped 100g mushrooms, halved if big 2 large tomatoes, quartered 500ml chicken stock 2 Star anise 1 tsp ground turmeric 1 tsp Madras curry powder Pinch chilli powder 1 tbsp corn flour, blended with 2 tbsp cold water
1. Cut the chicken into bite-size pieces, season with salt and freshly ground white pepper and dust with corn flour. 2. Heat a wok over a high heat, and add 2 teaspoons oil. Add the chicken and stir-fry for about 6 minutes, until golden brown. Remove and set aside. 3. Rinse out and dry the wok, and heat the remaining oil. Add the garlic, ginger and chilli and stir-fry for 40 seconds or so. Stir in the onion and stir-fry for a further 40 seconds. 4. Tip in the peppers and mushroms and fry for 1 minute. 5. Pour in the chicken stock, and add the star anise, turmeric and curry powder - bring to the boil. 6. Mix the corn flour and water together to make a smooth paste and stir into the curry sauce. Cook for 2-3 minutes, until thickened. 7. Return the chicken to the sauce and add the tomatoes, cook for 3-4 minutes, until the chicken is warmed through.
CHILLI CON CARNE
Serves: 4 9 PP per portion
Fry Light 1 large onion, finely chopped 2 garlic cloves, crushed 2 fresh chilies, deseeded and chopped 2 tsp ground cumin 1 tsp ground coriander 1 tsp paprika A pinch of cayenne pepper 1can chopped tomatoes 1 level tablespoon tomato puree 284ml/½ pint beef stock made with Oxo cube Salt and ground black pepper 450g extra lean beef, minced 1 7oz can red kidney beans, drained Fresh coriander leaves, to garnish
Spray a large saucepan with Fry Light and fry the minced beef until brown. Drain off the fat. Add the onion to the mince and cook gently until softened. Add the garlic, chilies and all the spices and continue frying, stirring occasionally, for 2-3 minutes. Add the canned tomatoes, tomato puree and stock. Stir well and bring to the boil. Reduce the heat. And simmer gently for 15 minutes, until the liquid is slightly reduced. Season with salt and pepper and add the drained kidney beans. Heat through gently for about 5 minutes. Serve hot, sprinkled with chopped coriander leaves, with some plain boiled rice and a green salad.
SOUTWESTERN TURKEY COTTAGE PIE
This is a very quick, economical and easy dish to make with a completely different twist on the traditional Cottage Pie.
Serves 4 6PP per portion
Frylight 450g minced turkey 4 tablespoon fat-free salsa (the chunky is best) 2 cloves crushed garlic 450g mashed potatoes ¼ teaspoon chili seasoning powder (optional) Additional salsa, optional garnish
Preheat oven to 400°F/200°C/ Gas Mark 6 Lightly coat a baking dish with cooking spray. Place turkey in dish. Add salsa and mix thoroughly with turkey. Add garlic to prepared potatoes and mix well. Spoon potatoes onto turkey-salsa mixture and spread to cover surface completely. Score potatoes in a crosshatch pattern using tines of a fork. Spray top lightly with cooking spray. Bake for 30 minutes. Remove from oven and let rest for 5 minutes. To serve, sprinkle casserole with chili seasoning powder. Garnish with additional salsa if required.
QUORN AND VEGETABLE LASAGNA
Serves 4 5PP per portion
300g Quorn 1 clove garlic, crushed 1 onion chopped 1 courgette chopped small 1 pepper chopped small 1 large carrot, grated 100g mushrooms, sliced 1 can chopped tomatoes 1 tablespoon tomato paste 1 Italian Oxo stock cube in 5 fl oz boiling water Freshly chopped basil 1 teaspoon mixed herbs 2 teaspoons Worcestershire sauce Salt & freshly ground black pepper 6 sheets no pre-cook lasagna sheets 150ml skimmed milk 30g cornflour ¼ teaspoon nutmeg Salt & freshly ground black pepper
Pre-heat oven to 200ºC (400ºF, gas 6). Stir-fry Quorn for 2-3 minutes, add onions and garlic and cook for 3 more minutes. Add remaining vegetables and cook for 3 more minutes. Add tomatoes, tomato paste, stock, herbs, Worcestershire sauce and season to taste. Simmer for around then minutes or until vegetables are tender. Heat milk, mix cornflour to a paste with a drop of milk, stir into the hot milk and beat well until a thick sauce is reached, season with salt, pepper and nutmeg. Spoon half the Quorn mixture into an oven-proof dish. Top with half the lasagna sheets, repeat. Top with white sauce and bake for 30 minutes or until nicely browned
BEEF AND VEGETABLE CHILLI
An authentic hot and spicy chilli for real Mexican food fans
400g lean braising or stewing steak cut into chunks Salt and freshly ground black pepper 1 large onion, diced 3 garlic cloves, halved 3 jalapeno peppers, chopped 1 14 oz can chopped tomatoes 2 tablespoons tomato paste 1 tablespoon cornflour 1 tablespoon unsweetened cocoa powder 2 carrots, sliced 1 pepper, sliced 100g green beans, chopped
1. Season the cut beef all over with salt and pepper and place in a large saucepan. 2. Add enough water to cover the seasoned meat by 1 inch, and place over medium heat. 3. Bring to a boil and skim off any foam that rises to the surface. 4. Mix in the garlic, spices, jalapeno, spices, onions, vegetables and tomatoes to the pan along with the tomato paste. 5. Simmer until the meat is fork tender and comes apart with no resistance, about 2 -3 hours. 6. As it cooks down, add more water if necessary and season to taste. 7. Partially cover the pot so the steam does not get trapped under the lid and drip down into the chilli making it watery. 8. Mix the cornflour and cocoa powder to a paste with a drop of water, stir into the pan and cook for a further 5 minutes or until thickened.
SCOTCH EGG LOAF
SCOTCH EGG LOAF Serves 4 6 PP per portion
400g lean minced pork 1 small onion grated Salt & pepper to taste 2 teaspoons fresh or dried sage 3 eggs, hard boiled
Preheat the oven to 220°C / 425°F / Gas Mark 7. Blend all ingredients, apart from eggs together ( best done in an electric mixer for a finer result). Meanwhile line a loaf tin or oven proof dish with foil and spray with Frylight, put meat mixture in dish, peel eggs and arrange in meat, covering with a layer of the meat. Put foil over the top. Bake for 20 minutes; turn out onto plate and serve hot or cold.
LANCASHIRE HOTPOT
Now I'm a Lancashire girl born and so one of my favourite family meals, especially in this weather, is good old Lancashire Hot Pot. This recipe is very economical as it uses the cheapest cut of lamb. This is best made over 2 days to get rid of the excess fat. This can be a quite high fat recipe so I have adapted it to suit as weight watchers!!
Serves 4 9PP per portion
1 large breast of lamb 600g potatoes, washed and sliced thinly 3 large carrots, washed and sliced thinly 1 large onion, peeled and sliced 2 lamb stock cubes Salt & pepper to taste Fresh thyme & rosemary
Put the breast of lamb in a roasting tin, cover with water, add thyme and rosemary sprigs and some salt & pepper and cook in a medium oven for about 1 ½ hours until meat is tender. Remove lamb and herbs from dish, leave roasting tin to stand as long as possible so that all the fat sets on top of the water and can be taken off easily and discarded. Throw away herbs, remove all bones from meat and chop into large pieces. In a large oven proof dish put layers of potatoes, onions, carrots and meat ending with a layer of potatoes. Pour on water with the fat removed and the stock cubes sprinkled in. Cook in a moderate oven for about 1 and a half - 2 hours until potatoes have absorbed most of the stock. Serve on hot plates with red cabbage or pickled beetroot.
SHEPHERD'S PIE
One of the easiest, most economical and favourite family dishes is Shepherd's Pie. Officially Shepherd's Pie is made with minced lamb but Quorn or other minced meats, turkey, beef, pork or a combination can be used. (This is when Shepherd's Pie becomes Cottage Pie !!) Serves 4 9PP per portion
350 g lamb mince, lean 1 clove garlic, crushed 1 onion, chopped finely 2 carrots, diced finely 300 ml stock made with a lamb stock cube 1 teaspoon Worcestershire sauce 1 dessertspoon tomato puree 1/2 teaspoon dried rosemary 600g potatoes, peeled and cubed Salt & pepper to taste Gravy granules
Dry-fry the minced meat in a large, non-stick saucepan until browned, stirring often. Add the onion and garlic and fry for 5 minutes, then add the carrots, stock, tomato puree, about a teaspoon of Worcestershire sauce (or to taste and rosemary. Bring to the boil and then cover and simmer for about 20 minutes. Add gravy granules to thicken; check seasoning and pour into an oven proof dish. Boil potatoes in salted water until tender, tender drain and mash the potatoes well add salt and pepper to taste. Preheat the oven to Gas Mark 5/190°C/375°F Top the meat mixture with the mash. Bake for about 20-25 minutes, until heated through and golden brown on top.
SCALLOPED FISH PIE
If you have a family who will eat fish this is another great family meal, if you use coley it is a lot less expensive. While coley looks a little grey before cooking it looks just like cod when cooked. This is my adaption to the normal fish pie.
Serves 4
500 g potatoes, peeled and cut into slices 200g white fish fillets 120g smoked fish 100g salmon (You could use all white fish or put some prawns in instead of smoked fish or salmon) 425 ml skimmed milk, + 3 tbsp 1 bunch spring onions, chopped 150 g extra low-fat soft cheese, with herbs 1 large carrot, diced and cooked 50 g cooked frozen peas, thawed 1 tablespoon parsley, chopped Salt & pepper to taste
1. Preheat the oven to 220°C / 425°F / Gas Mark 7. 2. Parboil the potato slices in a large saucepan of lightly salted boiling water. 3. Put the fish fillets into a large frying pan with 425ml (3/4 pint) of the milk. Heat, then cover and simmer for 5 - 6 minutes, until the fish is cooked. Cool for 10 minutes. Strain off and reserve the liquid. 4. Spray a large saucepan with low fat cooking spray and gently cook the spring onions for 2 minutes, until softened, but not browned. Add the soft cheese and stir to combine. 5. Gradually add the liquid from cooking the fish, stirring well to mix it in. Add the carrots, peas and parsley, mixing together well. 6. Season to taste. 7. Lightly spray a 1.2 litre (2 pint) pie dish with low fat cooking spray. 8. Break up the fish into large chunks, removing any skin and bones, and put them into the pie dish. 9. Pour the sauce on top. Drain the potatoes, season and arrange on top of the fish. 10. Spray with Frylight and bake for 25 - 30 minutes until golden brown and bubbling.
This next recipe is very unusual but very tasty. It is simple and economical to make and all cooked in one pot.
TURKEY & CABBAGE BAKE Serves 4
450g minced turkey 1medium onion, chopped 130g long grained rice, uncooked 1can Campbell’s Condensed Low Fat Tomato soup 1 soup can water 1 can chopped tomatoes 1head cabbage (drumhead or Savoy) chopped into large pieces. Salt and pepper to taste
This next chicken casserole is an easy dish, 1 chicken makes a tasty casserole for 4 people, a complete meal in one dish. GARDENER'S CHICKEN
Serves 4 4 chicken quarters, skin removed 2 rashers lean back bacon, diced 2 large onions, thinly sliced 2 sticks celery, roughly chopped 150g mushrooms, cleaned and sliced 400g small new potatoes, washed 1 small turnip, peeled and sliced 1 can chopped tomatoes 1 teaspoon mixed herbs Salt & pepper to taste
1. Preheat the oven to 160°C/325°F/Gas Mark 3. 2. Remove all skin and any excess fat from the chicken. 3. Spray a large heavy based pan with fry light and fry the bacon, onions, celery and mushrooms for 5mins. 4. Remove with a slotted spoon and spread over the base of a large casserole dish and drain off any fat. 5. Brown the chicken in the pan then place on the vegetables. 6. Add the potatoes, turnip, tomatoes and herbs. 7. Season cover with foil before securing the lid so that no steam can escape and the moisture is kept in. 8. Bake for about 1¾ hours, or until the chicken is tender.
QUICK AND EASY BEEFBURGERS
Makes 4 quarter-pounders, smaller burgers can be made if preferred.
450g lean minced beef 2 beef Oxo Salt & pepper to taste 1 large onion, grated
Simply mix all ingredients together, squeezing and mixing well. Form into patties. They can be 'fried', grilled, cooked on the BBQ or oven baked. I like to cook them in the oven on a baking tray so any excess fat drips off. They take about 15 -20 minutes depending on the thickness.
SPICY PORK CASSEROLE Serves 4
500g lean boneless pork, cubed Low fat spray 1 onion, sliced 1 red pepper, deseeded and sliced 1 large leek, sliced 1 large clove garlic, crushed 1 teaspoon paprika 1 teaspoon mild curry powder 1 tablespoon plain flour 200g can chopped tomatoes 1teaspoon grated orange or lemon zest (optional) 1 bay leaf Salt and pepper to taste
Spray a non-stick frying pan then add the meat and fry until brown. Remove the meat and add the the pan onion, red pepper, leeks, garlic and 1-2 tbsp water. Cover and cook gently for 5 minutes until softened. Sprinkle in the spices and cook for 1 minute, stir in the flour and cook for 1 minute more. Add the tomatoes, sugar, zest (if using), bay leaf, seasoning and about 300ml water. Bring to the boil, stirring, then return the meat to the pan and mix it in. Cover and simmer for 45-60 minutes. For a thicker sauce, remove the lid 10-15 minutes before the end of the cooking time to allow the liquid to reduce. Garnish with chopped parsley if desired.
GOLDEN CHICKEN PASTA Serves 4
160g uncooked pasta shapes or macaroni 1 onion, chopped 2 carrots, grated 2 teaspoon tomato puree ½ teaspoon mixed dried herbs 250g cooked chicken, cut into bite sized pieces Salt & pepper to taste
Cook pasta until al dente. Drain and keep warm. Put the onions, carrots, 4 tablespoon water, tomato puree and herbs into a pan and cook slowly, covered for about 10 minutes until the vegetables are soft. Add the chicken and heat through adding a little more water if the sauce looks dry. Toss with the cooked pasta, season and serve.
BACON, POTATO & ONION HOT POTS Serves 4
400g potatoes, thinly sliced 1 large onion, thinly sliced 2 vegetable Oxo stock cubes 600ml hot water 4 lean back bacon rashers, sliced Salt & pepper to taste
1. Preheat the oven to Gas 5/190ºC/375ºF. 2. Grease 4 individual dishes with low fat spray. 3. Starting with the potatoes, layer the potatoes and onion into the dishes, seasoning with a little salt & pepper. 4. Pour in the stock. 5. Bake for approximately 40 minutes or until the potatoes are just tender. 6. Divide the bacon between the four dishes. 7. Return to the oven and bake for a further 10 minutes or so until the bacon is crispy.
MOUSSAKA
Serves 4
350 g lean, minced lamb 1 onion, finely chopped 2 clove garlic, crushed 150g mushrooms, sliced 400 g canned tomatoes, chopped 1 lamb stock cube 150ml boiling water 2 teaspoon dried mixed herbs 1 aubergine, thinly sliced 400 g potato, par-boiled and sliced 1 medium egg 100 g extra low-fat soft cheese 150 g 0% fat Greek Yogurt 1 pinch salt 1 teaspoon pepper ½ teaspoon nutmeg 1. Preheat the oven to Gas Mark 5 / 190°C/ 375°F. 2. Fry the onion, garlic and minced lamb in a large saucepan, until browned, pour off any fat. 3. Add the tinned tomatoes, sliced mushrooms, stock and herbs. Bring up to the boil, then simmer for 10 minutes. 4. Spoon half the tomato and mince mixture into a large ovenproof baking dish. Cover with the thinly sliced aubergine, and then cover the remaining meat mixture. Neatly arrange the sliced potatoes on top, overlapping where possible. 5. Beat together the egg, soft cheese, nutmeg and yogurt. Season to taste, then spread over the potatoes. 6. Bake for about 45 - 50 minutes, until the topping is set and golden brown . To make this vegetarian substitute Quark for minced lamb and a vegetable stock cube for the lamb stock cube.
QUICK AND EASY CHICKEN CURRY Serves 4
Fry light 400g chicken, diced 2 onions, chopped 2 large tomatoes, chopped 1 can of chopped tomatoes 1 teaspoon ginger paste 1 teaspoon garlic paste 2 teaspoons salt ½ teaspoon chilli ½ teaspoon turmeric ½ teaspoon garam masala Fresh coriander Salt and pepper to taste
400g lean frying steak cut into 2.5 cm strips Frylight 1 large onion, sliced thinly 1 clove garlic, crushed 125 g button mushrooms, sliced 1 green pepper, de-seeded and sliced 1 tablespoon tomato purée Beef Stock Cube 250 mls water 1 tablespoon Worcestershire sauce 1 teaspoon lemon juice 250 g low-fat natural yogurt Salt and freshly ground black pepper to taste 2 tablespoon parsley, fresh, chopped, to garnish
1. Spray a large frying pan with Frylight. 2. Sauté the onion for 5 minutes and then add the garlic and steak and cook for a further 5 minutes. 3. Add the mushrooms and pepper and cook for 3 more minutes. 4. Stir in the tomato purée, Worcestershire sauce and lemon juice. 5. Cover with water and sprinkle in stock cube.6. Cook for 5 more minutes, before serving stir in yogurt, warm through, check seasoning and serve sprinkled with parsley
LOW FAT PORK THAI RED CURRY
Serves 4 9 PP per portion
2 tablespoon Thai red curry paste 1 large onion, halved and sliced 300ml Reduced fat coconut milk 200ml chicken stock 400g lean pork, cut into pieces
1. Spray a pan with Frylight; seal the pork and remove from pan. 2. Gently fry the curry paste and onion in the pan for 3 minutes until starting to soften. 3. Add the stock and coconut milk bring to the boil and simmer for 5 minutes. 4. Add the sealed pork and simmer gently for a further 15 – 20 minutes until the meat is cooked.
Family Fish & Sweetcorn Pie
Serves 4 8PP per portion
600g mashed potato 300g white fish (pollock, cod. haddock etc) 150g smoked fish (haddock or cod) 300ml skimmed milk 100g sweetcorn (frozen or canned and drained) 1 tablespoon cornflour 1 teaspoon chopped parsley 50g grated low fat cheese Salt and freshly ground black pepper to taste
1. Pre-heat oven to 200°C: 400°F: Gas 6. 2. Poach fish in the milk, remove any skin and bones and place in an ovenproof dish 3. Add the sweetcorn to the dish. 4. Pour milk into a saucepan, mix together the cornflour with a drop of skimmed milk. 5. Mix into the hot milk and stir until a thick sauce is formed. 6. Season to taste and add parsley. 7. Pour sauce over the fish and cover with mashed potatoes. 8. Sprinkle grated cheese over the top and bake for 35-45 minutes, or until golden brown.
CHICKEN & MUSHROOM DOPIAZA
Serves 4 Free on Core or Filling & healthy 3 PP per portion
1. Process the chopped onions, ginger and garlic into a paste. 2. Heat oil in a frying pan, add the onion, garlic & ginger puree, fry for 3 - 4 minutes. 3. Add spices and fry another 5 minutes. 4. Drain the tomatoes, add the liquid to the frying pan, add the chicken, bay leaves and cloves and sauté for 10 minutes. 5. Add the stock, cinnamon, tomato puree, chopped tomatoes and sliced onions. Bring to the boil, cover and simmer for 20 – 30 minutes. 6. Remove cinnamon stick, cloves and bay leaves and add salt to taste
FRUITY PORK & VEGETABLE CASSEROLE
Serves 4 4 PP per portion
Frylight 350g diced pork 1 large onion, chopped 2 cloves garlic, crushed 2 carrots, diced 100g mushrooms, halved 1 courgette, diced 1 eating apple, peeled and diced 1 can chopped tomatoes 1 stock cube 400ml hot water Salt & freshly ground black pepper to taste 2 tablespoons tomato purée 1 tablespoon wholegrain mustard 110g extra low fat soft cheese
1. Preheat the oven to Gas Mark 5/190°C/fan oven 170°C. 2. Spray a frying pan and brown the pork on all sides. 3. Add the onion, garlic, apple, carrot mushrooms and courgette and cook for another 3-4 minutes, stirring. 4. Add the remaining ingredients, stirring well to mix thoroughly and bring up to the boil. Stir in the soft cheese 5. Transfer the mixture to a casserole dish, cover and place in the oven. 6. Bake for 1 hour, taste and season to taste before serving.