1 red onion, finely chopped 2 cloves garlic, chopped 300g-cooked long grain brown, chilled 75g frozen peas, defrosted 1 teaspoon saffron threads 25ml hot chicken or fish stock 1 medium chicken breast, diced 400g cooked seafood mixture (mussels, prawns and squid rings) 2 tablespoons fresh parsley, chopped Salt and pepper to taste
Add saffron strands to hot stock. Infuse for 10 - 15 minutes. In a large frying pan or wok fry the chicken, onion and garlic for 10 minute until cooked through. Add all remaining ingredients, stirring well. Cook gently, without a lid, for about 5 minutes until all the seafood and peas are thoroughly warmed through. Check seasoning, then serve
SLOW COOKED PULLED BEEF Serves 4
2lb lean beef joint
Salt and freshly milled black pepper
1 x 400g can chopped tomatoes
1 tablespoon olive oil
1 onion, peeled and finely chopped
2 garlic cloves, peeled and crushed
2 teaspoons smoked paprika powder
1 can diet coke
2 beef stock cubes
2 tablespoon Worcestershire sauce
2 teaspoons honey
Preheat the oven to Gas mark 2, 160°C, 300°F.
Heat half the oil in a large non-stick frying pan.
Place the joint on a chopping board and season with salt and pepper all over. Brown the joint on all sides and transfer to a large ovenproof dish.
In the frying pan cook the onion and garlic for 2-3 minutes until soft. Transfer to the casserole dish with the joint.
Add the tomatoes, coke, honey, Worcestershire sauce, crumbled stock cubes and paprika.
Bring to the boil, cover and slow roast in the oven for 3-3½hours until the beef is tender.
Allow to stand for five minutes and then put the beef onto a clean chopping board and `pull’ the cooked beef apart using 2 forks.
PORK FAGGOTS IN ONION GRAVY Serves 4 1PP per portion
1 medium onion, peeled and finely chopped 150g pigs' liver 400g extra lean minced pork ½ teaspoon mace 2 tablespoons chopped fresh chives 1 teaspoon freshly chopped sage 1 egg, beaten Salt and freshly ground black pepper 100g fresh breadcrumbs 2 teaspoons olive oil
GRAVY 1 small onion chopped 1 teaspoon olive oil 40g gravy granules 400ml water
Heat the oil in a small saucepan and add the onions. Cook until soft and transparent. Cool slightly Place the liver in a blender and blitz, add the rest of the ingredients and blitz again until well mixed. Add the cooled chopped onions, mace, chives, sage, beaten egg and salt and pepper. Stir in the breadcrumbs. Using your hands shape the mixture into 12 balls. Place on a plate and chill for about 1 hour. Preheat the oven to 180C/350F/Gas 4 and cook the faggots for 40 minutes. To make the gravy fry the onion in the olive oil, add the water, sprinkle on the gravy granules and heat, stirring well until it thickens. Serve faggots on mashed potatoes covered with the gravy and seasonal vegetables
PEPPERED BEEF GRILLSTEAKS
Serves 4
450g extra lean minced beef 25g chopped fresh coriander (optional) 1 onion, finely chopped 1 heaped teaspoon mustard 1 egg yolk Salt and freshly ground black pepper to taste
Place all the burger ingredients in a mixing bowl and stir well to combine.
Shape into four equal-sized oval burgers press peppers into one side of burger, cover and leave to stand for at least 30 minutes in the fridge.
Preheat the grill to hot. Cook the burgers under the grill for 15 minutes, or until cooked through, turning once.
PERSIAN TURKEY KOFTAS Serves 4
500g lean minced turkey 1 onion, grated 2 cloves garlic, crushed 2 tablespoons fresh parsley, chopped 2 slices WW bread made into bread crumbs ¼ teaspoon dried coriander ¼ teaspoon paprika ¼ teaspoon chili powder ¼ teaspoon cumin 1 teaspoon mint sauce Salt and fresh pepper (to taste)
In a large bowl mix together all the kofta ingredients until evenly blended. Divide into 12 equal pieces and roll into log shaped ovals. Place them on a baking tray and leave in the refrigerator for at least 30 minutes. If using wooden skewers, soak them in water at least 30 minutes before grilling.
When ready to eat, preheat the grill or barbecue to a high heat. If using skewers carefully insert them through through the kebabs.
Cook for 10 to 15 minutes turning occasionally, until the meat is no longer pink. Serve with pitta bread and cucumber and mint raita ( recipe on curry page)
500g lean diced pork 1 x 425gcan pineapple chunks in natural juice, drained 2 tablespoon corn flour 2 tablespoon dark soy sauce 2 tablespoon white wine vinegar 3 teaspoons sweetener 2 tablespoon tomato ketchup ½ teaspoon dried chilli flakes 1 tablespoon olive oil 1 medium onion, diced 2 peppers, red, green, orange or yellow, deseeded and diced 2 garlic cloves, peeled and crushed 25g piece fresh root ginger, peeled and finely grated 300ml chicken stock Salt & ground black pepper to taste
Put the corn flour in a large bowl and stir in three tablespoons of the stock to make a smooth paste. Add the remaining juice water, then stir in the soy sauce, vinegar, sweetener, ketchup and chilli flakes until thoroughly combined. Set aside.
Heat table the oil in a pan and fry the pork for 10 minutes; remove. Add the garlic, ginger, and onion and cook for 3 minutes, add diced peppers and cook for further 3 minutes. Add pork, pineapple
And corn flour mixture to the pan. Stir well, season to taste and bring to a simmer. Cook for 4–6 minutes until the sauce is thickened and glossy and the pork is tender and cooked throughout.
Fry chicken in the oil for 10 minutes - remove from pan and add the onions & garlic and cook until onions are soft. Add the peppercorns, quark, milk & stock cube and whisk until smooth. – add cooked chicken and mushrooms and simmer on a low heat until the sauce thickens, taste and add salt if needed. Serve sprinkled with fresh chives.
PARMESAN & SAGE CRUSTED PORK ESCALOPES Serves 4 Although there is Parmesan in this recipe the recipe still works out at 0PP on F & H
3 slices WW or similar bread, made into breadcrumbs 1 tablespoon grated Parmesan cheese 1 tablespoon chopped fresh sage Salt & freshly ground black pepper 1 teaspoon prepared mustard 1 large egg white 4 lean loin pork steaks Frylight
Flatten the pork steaks with a rolling pin. Combine the breadcrumbs, cheese, sage, salt, and pepper in a shallow dish. Combine the mustard and egg white in another shallow dish, stirring with a whisk. Dip each pork steak pork into egg white mixture and then in the breadcrumb mixture. For best results leave the prepared steaks in the fridge for about 20 – 30 minutes. Heat a large non-stick frying pan over medium heat and spray with Frylight – or spray a hot griddle. Add the pork escalops; cook for around 4 minutes on each side or until browned and done.
CHICKEN & BACON KIEV Serves 4 1PP per portion
4 chicken breasts 100g lightest Philadelphia 2 cloves garlic, crushed Salt & pepper to taste 2 teaspoons fresh chopped parsley 8 bacon medallions
Preheat the oven to 200°C, Gas Mark 6. Mix together the Philadelphia, garlic, parsley and salt and pepper. Carefully cut the chicken breasts horizontally, almost all the way through. Open out, spread with the cheese mixture and then close together. Slice bacon into 2 pieces and wrap 4 pieces around each chicken breast. Place on a baking tray sprayed with Frylight and bake for 25 minutes or until the chicken is lightly browned and cooked through. Leave to cool slightly before serving.
This is a perfect dish for using leftover cooked chicken.
CHICKEN, BACON & MUSHROOM PIE Serves 4 1 PP per portion
500g potatoes, peeled and cut into chunks 200g cooked chicken 100g slice gammon, diced 150g mushrooms, halved 1 onion, diced 300ml skimmed milk, + 3 tablespoons 2 tablespoons corn flour 1 tablespoon fresh parsley, chopped Salt & pepper to taste
Preheat the oven to 220°C / 425°F / Gas Mark 7. Boil the potato slices in a large saucepan of lightly salted boiling water, drain and mash, stir in the 3 tablespoons of milk Spray a saucepan with low fat cooking spray and cook the onions, gammon and mushrooms until gammon is cooked.
Put gammon mixture and cooked chicken in an ovenproof dish and mix gently together. Heat the milk (reserving 2 tablespoons) in the pan used to fry the gammon; mix the corn flour to a paste with remaining milk and add to the hot milk.
Cook stirring well until thick, season to taste and add chopped parsley.
Pour the sauce on top of the chicken mixture and allow to cool slightly.
Spread the mashed potato on top and bake for 25 - 30 minutes until golden brown and bubbling.
F & H Plate Mince and Vegetable Pie Serves 4
6 Warburton’s Thins - split 250g extra lean minced beef 1 onion, finely diced 1 large carrot, diced 1 tablespoonful frozen peas 1 tablespoonful frozen sweetcorn Low fat spray Salt and pepper to taste 1 tablespoon gravy granules 1 beaten egg
Spray a sauce pan with low fat spray, cook the onion for 3-4 minutes, then increase the heat and add the mince and carrots. Fry for a further 3-4 minutes until the beef has browned. Cover with water and simmer for 15-20 minutes, add the peas and sweetcorn and cook for a further 5 minutes; add the gravy granules and stir until the sauce has thickened. Allow mixture to cool.
Heat oven to 200C/fan 180C/gas 6. Split the Thins and roll them slightly with a rolling pin. Line an 8” round pie plate with half the Thins, using an egg wash with the beaten egg on overlapping pieces. Brush edge of pie with egg wash, fill with cool meat mixture and arrange remaining Thins over the top – using egg wash again. Brush top with egg wash and bake for 15 – 20 minutes until filling is piping hot.
TURKEY & VEGETABLE KEBABS
Makes 8 kebabs - freeze well Make these smaller for a starter or accompaniment
400g minced turkey breast 1 medium sized onion finely chopped 1 clove crushed garlic 1 medium courgette, grated 1 carrot, grated 3 slices WW bread, made into breadcrumbs Salt and pepper to taste Fresh parsley, sage and coriander – chopped Chicken stock cube
Put all the ingredients into a blender and blitz until they are well blended (just a few minutes). Place in a bowl and cover with cling film. Put into the refrigerator for 1 hour. Soak bamboo skewers in water. Remove from fridge and divide the mix into equal portions. Take each portion and form it into a long sausage-like kebab while pressing on to a skewer. Do this till the mix has firmly adhered to the skewer. These can be grilled, baked or cooked on a barbecue = cook until firm to the touch, turning during cooking.
4 baking potatoes 250g extra lean minced beef 1 onion, finely diced 1 large carrot, diced
1 tablespoonful frozen peas
1 tablespoonful frozen sweetcorn Low fat spray Salt and pepper to taste 1 tablespoon gravy granules 50ml skimmed milk
Heat oven to 200C/fan 180C/gas 6. Cook the potatoes in the microwave and allow to cool. Spray a sauce pan with low fat spray, cook the onion for 3-4 minutes, then increase the heat and add the mince and carrots. Fry for a further 3-4 minutes until the beef has browned. Cover with water and simmer for 15-20 minutes, add the peas and sweetcorn and cook for a further 5 minutes; add the gravy granules and stir until the sauce has thickened. Cut the jacket potatoes in half lengthways and scoop the flesh into a small bowl, leaving the skin intact. Mash the potato with the milk and season well. Divide the mince between the potato skins, then cover with the mash. Transfer the potatoes to a baking dish and then bake for 15-20 minutes until golden brown.
TURKEY MEATBALL LASAGNE Serves 4 1 PP per portion on F & H 1 clove garlic, crushed 1 tablespoon olive oil 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 beef stock cube dissolved in 200mls boiling water Freshly chopped basil 1 teaspoon mixed herbs 2 teaspoons Worcestershire sauce Salt & freshly ground black pepper 9 sheets no pre-cook wholemeal lasagne sheets 200ml skimmed milk 1 tablespoons corn flour 75g extra light Philadelphia cheese 1 teaspoon mustard Salt & pepper to taste MEATBALLS 400g minced turkey breast 3 slices WW bread, made into breadcrumbs 1 egg 1 teaspoon cumin 2 cloves garlic, crushed 1” root ginger, grated 1 red chilli, de-seeded and chopped finely 1 onion, finely chopped Handful of fresh herbs 1 yellow pepper diced into small pieces Salt & Pepper to taste
Pre-heat oven to 200ºC (400ºF, gas 6). Mix all the ingredients for the meatballs together and shape into 24 small balls, cook in oven for 10 minutes To make the cheese sauce; boil the milk and melt in the cheese. Mix the corn flour with mustard and a little milk to make a paste. Whisk into the boiled milk and cook until thickened. Season with salt & pepper to taste To make the tomato sauce fry the onions and garlic in the oil and cook for 3 minutes. Add remaining vegetables and cook for 5 more minutes. Add tomatoes, tomato paste, stock, herbs, Worcestershire sauce and season to taste. Simmer for around 15 minutes or until vegetables are tender.
Spoon half the tomato mixture into an oven-proof dish and arrange half the meatballs on top. Top with 3 lasagne sheets, repeat. Place remaining lasagne sheets on top and top with cheese sauce and bake for 30 minutes or until nicely browned
FISH CAKES MAKES 8
300g skinned white fish 150g skinned smoked fish 2 bay leaves 40ml skimmed milk 350g potatoes ½ tsp finely grated lemon zest 1 tablespoon fresh parsley, chopped 1 tablespoon snipped chives 1 egg 4 WW bread made into breadcrumbs Frylight
Lay the fish and bay leaves in a frying pan. Pour over the milk and 40ml water. Cover, bring to a boil, then lower the heat and simmer for 4 minutes. Take off the heat and let stand, covered, for 10 minutes to gently finish cooking the fish. Peel and chop the potatoes into even-sized chunks; boil in salted water until tender, but not broken up. Lift the fish out of the milk with a slotted spoon and put on a plate to cool. Drain the potatoes and mash Take off the heat and beat in a tablespoon of the milk then the lemon zest, parsley and chives. Season well with salt and pepper. Drain off liquid from the fish, grind some pepper over it, then flake it into big chunks into the pan of potatoes. Using your hands, gently lift the form into 8 patties and leave in fridge for at least half an hour to set. Beat the egg on a large plate and put the breadcrumbs on a baking sheet. One by one, put each cake in the egg, and brush over the top and sides so it is completely and then in the breadcrumbs and return to the fridge for at least another half hour. Place on a baking tray sprayed with Frylight and bake in a preheated oven (180C/350f/ Gas 4) for around 15 minutes until crispy and golden brown.
1 pack gelatine 100ml stock made up with 1 beef stock cube
Heat the oven to 180C/160C fan/gas 4. Line an 8” x 4” baking dish with foil – enough that will fold over the pie.
Split the thins – put 2 pieces on the bottom – cut another into 3 (making 6 slices) and arrange around sides - spray with Frylight and bake in oven for 5 minutes.
In a large bowl mix together all the ingredients for the filling and press into base.
Cut 2 small holes in the remaining 2 pieces of Thin and place the thins on top of the meat and press down well.
Fold over the foil securely to keep all the edges together and bake for 20 minutes. Open the foil and bake for another 10 m- 15 minutes until crispy.
Fold the foil over the pie again and allow to cool.
When cool make up the gelatine with the hot stock and pour carefully into the holes (I use a plastic medicine syringe)
Allow to set before serving.
PORK, ASPARAGUS AND PHILLY WRAP Serves 1
PORK, ASPARAGUS AND PHILLY WRAP Serves 1
1 WW wrap 1 small pork loin 2 asparagus spears, cooked and cut in half 1 slice boiled ham 1 teaspoon extra light Philadelphia
Preheat the oven to Gas Mark 5/190°C/375°F Batter pork with a rolling pin to thin out. Spread cheese over pork. Put asparagus in the centre and roll up. Wrap the pork with ham, sealing in edge. Put on a wrap and completely wrap up the pork. Place seam side down onto a baking tray with baking parchment on and bake for 20 minutes
SPICY TURKEY AND PEPPER MEATBALLS IN A SWEET CHILLI & RED PEPPER SAUCE Serves 4
MEATBALLS 400g minced turkey breast 3 slices WW bread, made into breadcrumbs 1 egg 1 teaspoon cumin 2 cloves garlic, crushed 1” root ginger, grated 1 red chilli, de-seeded and chopped finely 1 onion, finely chopped Handful of fresh herbs (I used chives, basil and coriander) ½ red and ½ yellow pepper diced into small pieces Salt & Pepper to taste
Mix all the ingredients together with a large spoon. Shape into 24 small balls and cook in the oven on a baking tray for 10 minutes. SAUCE 1 tablespoon olive oil 4 garlic cloves, finely chopped 1” fresh root ginger, peeled, finely chopped 1 red chilli, de-seeded, finely chopped ½ red pepper, de-seeded and diced finely 350ml water made into stock with 1 chicken stock cube 2 tablespoon tomato puree 1 teaspoon sugar 4 baby sweetcorn, sliced 3 spring onions, sliced ½ red pepper and ½ yellow pepper diced 1 tablespoon corn flour Salt & pepper to taste
Heat the oil and fry the garlic, chilli and ginger for 2 minutes; add the chopped peppers, sweetcorn and onions and fry for a further 2 minutes. Add the stock puree and sugar and bring to the boil; mix the corn flour to a paste with a little water and add to the pan stirring well. Cook until sauce is thickened and vegetables are cooked but still crispy. Put meatballs in a dish and cover with sauce and warm in a hot oven.
PIRI-PIRI CHICKEN FRIED RICE Serves 4 This is a great recipe for using left over rice; but do make that sure you cool the rice rapidly and keep it in the fridge for no more than 24 hours before using. If using freshly cooked rice make sure you chill it well as this makes for the best results.
Marinated Chicken 3 chicken breasts, sliced 1 tablespoons olive oil 1 ½ teaspoons paprika 1 teaspoon dried oregano, crushed 1 teaspoon ground ginger 1 teaspoon ground cardamom 1 teaspoon garlic powder 1 teaspoon onion powder ½ teaspoon salt 1/2 teaspoon ground piri-piri pepper (or cayenne pepper, add more if you want it spicier) Rice 1 onion, finely chopped 3 spring onions, finely chopped 1 red chilli, de-seeded and finely chopped 1 clove garlic, chopped 1 tablespoon fresh ginger chopped 2 eggs 1 tablespoon soy sauce 300g-cooked long grain brown, chilled 75g frozen peas, defrosted 75g sweetcorn (defrosted if frozen) Salt and pepper to taste
Mix all the marinade ingredients together and put chicken pieces in it. Leave in refrigerator – preferably overnight. In a large frying pan or wok fry the chicken in the marinade for 10 minutes. Mix together the eggs and the soy sauce. Remove chicken from pan and add the chopped onion, spring onion, chilli, garlic and ginger and fry until onion is soft. Add chilled rice, peas, sweetcorn and chicken and cook until all is well heated through. Pour the egg mixture over the top and stir-fry until the egg is coating the rice and cooked. Taste and adjust seasoning to taste.
BREAD LINED QUICHE POTS Makes 2
6 slices WW bread, crusts removed 250g cottage cheese 1 egg 3 tablespoons skimmed milk 3 spring onions, sliced 2 mushrooms, sliced 2 slices boiled ham, diced 1 teaspoon English mustard Salt & black pepper to taste Frylight
Spray 2 small deep oven-proof dishes with Frylight and line with bread – bake for 5 minutes.
Put cottage cheese, egg, mustard and milk in a blender or food processor and blitz until smooth. Season to taste and stir in ham. Spray a frying pan and fry onion until soft, add mushrooms for 2 minutes. Place mushrooms and onions on base of quiche and pour in the cheese mixture. Bake for 20 minutes until set. Can be eaten hot or cold.
PORK MEATBALL PASTA BAKE Serves 4 1PP per portion for F & H
Preheat the oven to 180°C/gas mark 4.
250g whole meal pasta 70g light mozzarella cheese, diced
SAUCE 1 500g carton of passata 1 onion, finely chopped 2 cloves garlic, crushed ½ teaspoon each dried basil, marjoram and oregano Salt & pepper to taste Frylight
Cook the pasta in salted boiling water as per the packet instructions. Drain and set aside Mix all the meatball ingredients together with a large spoon. Shape into small balls and cook in the oven on a baking tray for 10 minutes. To make the sauce fry the onions and garlic in Frylight until soft, add the passata and herbs bring to the boil and season to taste. Place the pasta in an oven proof casserole dish, arrange the meatballs on top and sprinkle the diced cheese over the top. Pour the sauce over the meatballs. Place in the oven for 120 minutes, or until the bake is piping hot and the top has a golden brown crust. Serve immediately
500 g potatoes, peeled, boiled and mashed 1 teaspoon fish seasoning if available (or mixture of parsley, dill and fennel etc) 400 g fish pie mix 150g Philadelphia extra light 1 fish stock cube Salt and pepper to taste 125ml skimmed milk 2 teaspoons corn flour
Poach the fish in the milk with the stock cube and herbs until fish just cooked through. Remove the fish with a slotted spoon and put into an oven proof dish (or 4 individual dishes) Pre-heat oven to 200°C: 400°F: Gas 6. Mix the corn flour to a paste with a drop of milk and whisk into the milk that was used to cook the fish, add the Philly and stir over the heat until the Philly has melted and heat up whisking to make a creamy sauce to taste. Top with the mashed potato and bake for around 20 minutes until the top is golden brown and the sauce bubbling.
BREADED SALT & PEPPER CALAMARI Serves 4
2 teaspoons peppercorns 2 teaspoons salt 1 red chilli, de-seeded and finely chopped 1 clove garlic, crushed 4 slices WW bread, made into breadcrumbs 1 egg and 3 tablespoons skimmed milk, lightly beaten 500g squid, cleaned and cut into rings Frylight
Pre-heat oven to 200°C: 400°F: Gas 6.
Heat a frying pan until smoking, then add the black peppercorns and and dry fry for a few seconds, shaking the pan frequently, until the peppercorns darken slightly and become aromatic.
Tip the peppercorns into a pestle and mortar and crush to a coarse mixture with garlic, then stir in the sea salt.
Combine in a bowl with the chilli and breadcrumbs and mix thoroughly to combine.
Dip the squid into the egg mixture then breadcrumbs.
Spray a baking tray with Frylight and place squid on the tray.
Bake for 15 minutes turning once.
SALMON SOUFFLÉ POTATOES Serves 4
4 baking potatoes 210g can red salmon, drained and flaked 100g extra low fat soft cheese 1 tabs chopped chives plus extra to serve 3 eggs, separated
Preheat the oven to 200°C/fan180°C/gas 6. Scrub the potatoes and prick with a fork. Place onto an oven tray and bake for 1 hour 20 minutes, until tender when pierced. Remove from the oven, cut off the tops and scoop out the flesh (set aside flesh for another use), leaving a 1cm thick shell.
Mash the cooked potato and combine with the salmon, cheese, chives and egg yolks. Season to taste. Beat the egg whites until firm peaks form, and fold through the potato mixture. Spoon into the potato shells, and bake for 25 minutes, until puffed and golden brown. Serve sprinkled with extra chives.
MUSSEL BROTH Serves 2 as a main course, 4 as a starter
1kg mussels 1 onion, diced 2 cloves garlic, crushed 2 teaspoons olive oil Sea salt and freshly ground black pepper to taste Few drops Worcestershire sauce 1 can chopped tomatoes 1 tablespoon tomato purée
Scrub mussels and remove the wiry little 'beards' that are attached to the shells. Discard any open mussels that don't close when given a sharp tap.
Place a large saucepan over a medium heat and add the oil stir in onions and garlic and cook for 5 minutes, until the onions soften a little bit.
3. Turn the heat up high, pour in the tomatoes, 2 tablespoons water, tomato purée and cook for 5 more minutes and then tip in the mussels and place a lid on the pan. Steam the mussels for 2-3 minutes, giving the pan a good shake once or twice. Season with salt and pepper and serve in deep bowls, with a WW petite pain
F & H OATY SCOTCH EGG RECIPE
Makes 4 large scotch eggs or 6 small scotch eggs
1 300g pack lean minced pork 1 small onion grated Salt & pepper Few leaves fresh sage (optional) 40g porridge oats 4 or 6 eggs
Preheat the oven to 200C/Fan 180C/400F/Gas Mark 6 Hard boil the eggs and place cooking parchment on a baking tray. Blend mince, onion, sage leaves and seasoning in a food processor until a smooth mixture is formed.(Resembling sausage meat) Divide mixture into 4 or 6 portions and cover each egg with the pork mixture and form in to a ball. Dip each ball in the oats and bake on the baking tray for 20 - 30 until firm
NOTE: These cannot be frozen
Minced turkey is a great alternative for making burgers as it is lower in fat and calories than other meats but is high in protein.
However turkey burgers can be quite bland if they are not properly seasoned; this recipe is really tasty!! Enjoy!!
TURKEY & VEGETABLE BURGERS
Makes 4 burgers
250g minced turkey 1 slice WW bread made into breadcrumbs 1 onion, finely grated 1 clove garlic, crushed 1 chicken stock cube ½ teaspoon sage ½ teaspoon dried thyme 1 teaspoon Worcestershire sauce 2 tablespoons baked beans ¼ each red, yellow and green pepper – diced 2 spring onions, finely chopped. Salt & pepper to taste
Put mince, onion and garlic in a food processor and blend until smooth. In a large bowl, mix together the mince mixture and all the other ingredients, then season well. Shape the mixture into 4 burgers and place on a baking tray sprayed with Frylight. Chill for at least 1 hour, covered. Preheat the grill. Grill the burgers for 3-4 minutes on each side until cooked through, then keep them warm. Lightly toast the sandwich thins, cut side up, under the grill for 1 minute. Fill the toasted thins with some salad Ass 1 WW cheese slice for 1 PP
PASTITSIO Serves 4 2PP per portion on F & H 12PP per portion ProPoints Can be made the day before and left covered in the fridge. Freezes well.
BASE 175g whole wheat penne pasta or macaroni 25g parmesan cheese, grated 1 egg, beaten FILLING 2 teaspoons olive oil 2 cloves garlic, crushed 1 large onion, finely chopped 350g extra lean minced beef 1 400g can chopped tomatoes 1 tablespoon tomato puree 100ml beef stock 1/2 teaspoon ground cinnamon Salt and black pepper to taste 1 beaten egg TOPPING 450ml skimmed milk 25g grated parmesan cheese 1 tablespoon corn flour 1 teaspoon mustard Salt & pepper to taste 1 beaten egg 1 slice WW bread, grated Pre-heat oven to 200ºC (400ºF, gas 6). Spray a shallow 2 litre ovenproof dish
Boil pasta until just tender in salted water; drain and mix in the grated cheese and beaten egg and press the pasta down firmly over the bottom of the dish. Heat oil in a saucepan and cook the onion and garlic until soft, add mince and cook until brown. Add can of chopped tomatoes, tomato puree, stock and cinnamon and simmer uncovered until thick. Allow to stand for 10 minutes to cool and then add beaten egg.- taste and adjust seasoning. Pour meat mixture over pasta. Boil milk, mix corn flour to a paste with a drop of the milk and add to the heated milk, whisking well. Add mustard and parmesan and season to taste, Allow to cool for 5 minutes and then add beaten egg – whisking well. Pour sauce over meat mixture and sprinkle breadcrumbs on the top. Bake for 15 – 20 minutes until, bubbling hot, allow to stand for a few minutes before serving to keep the shape of the layers.
FILLING AND HEALTHY BURGERS Makes 4 burgers Will freeze
300g extra lean minced beef 2 slices WW bread made into breadcrumbs 1 small carrot, grated 1 onion, finely chopped 1 beef stock cube 1 egg white ½ teaspoon oregano ½ teaspoon marjoram 1 teaspoon Worcestershire sauce Salt & pepper to taste
Heat grill to medium. In a large bowl, mix together all the ingredients, then season well. Shape the mixture into 4 burgers and place on a baking tray sprayed with Frylight. Grill the burgers for 3-4 minutes on each side until cooked through, then keep them warm. Lightly toast the sandwich thins, cut side up, under the grill for 1 minute. Fill the toasted thins with some salad Ass 1 WW cheese slice for 1 PP
WARBIE’S HAM & MUSHROOM QUICHE Makes 2 – 3 portions
3 Warburton Thins 200g cottage cheese 100g Quark 2 eggs 3 tablespoons skimmed milk 1 small onion, diced 4 large mushrooms, sliced 2 slices boiled ham, diced 1 teaspoon English mustard Salt & black pepper to taste Frylight
Preheat the oven to Gas Mark 5/190°C/375°F Line an 8” oblong dish with greaseproof paper and arrange split Thins on the bottom and around sides. Separate one of the eggs and brush the inside of the thins with the egg white and bake for 5 minutes to firm up the crust. Put cottage cheese, Quark, remaining eggs, mustard and milk in a blender or food processor and blitz until smooth. Season to taste and stir in ham. Spray a frying pan and fry onion until soft, add mushrooms for 2 minutes. Place mushrooms and onions on base of quiche and pour in the cheese mixture. Bake for 20 minutes until set. Can be eaten hot or cold.
PORK, MUSHROOM & TOMATO MEAT LOAF SERVES 4 CAN BE SERVED HOT OR COLD
2 teaspoons olive oil 1 large onion, finely diced 1 clove of garlic, crushed 1 red chilli, finely chopped 75g mushrooms, chopped 500g lean minced pork 4 slices WW bread, made into breadcrumbs 1 teaspoon cumin 2 teaspoons dried sage 2 firm tomatoes, diced Salt & pepper to taste 2 eggs beaten
Preheat the oven to 190C/375F/Gas 5. Heat the oil in a large frying pan and gently fry the onion for 5 minutes or until softened, stirring occasionally. Add the mushrooms, garlic and chilli and cook for 1 minute more, stirring constantly. Tip the onion and garlic into a large bowl and add the mince, ¾ of the breadcrumbs, the sage, cumin, salt and pepper. Mix everything well with clean hands, then add the beaten eggs and chopped tomatoes and mix again. Form the mixture into a rough ball. Place the ball in the centre of a roasting tin and shape it into a long loaf, about 4cm high or place in a 2lb loaf tin lined with baking paper. Sprinkle the reserved breadcrumbs on top and pat them lightly into the outside of the loaf. Bake in the centre of the oven for 20 – 30 minutes, until well cooked
BEEF AND VEGETABLE LASAGNA Serves 4
400g extra lean minced beef 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 beef 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 9 sheets no pre-cook brown lasagna sheets 1 tub Quark and 30ml skimmed milk Salt & freshly ground black pepper
Pre-heat oven to 200ºC (400ºF, gas 6). Stir-fry mince for 2-3 minutes, add onions and garlic and cook for 3 more minutes. Add remaining vegetables and cook for 5 more minutes. Add tomatoes, tomato paste, stock, herbs, Worcestershire sauce and season to taste. Simmer for around 15 - 20 minutes or until vegetables are tender. Mix together the Quark and milk and season. Spoon half the beef mixture into an oven-proof dish. Top with 3 lasagne sheets, repeat. Place remaining lasagna sheets on top and top with Quark mixture and bake for 30 minutes or until nicely browned
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.
This is a lovely and easy low fat version of the Greek dish!!
STIFADO Serves 4 Free on F & H 5PP per portion ProPoints
500g lean stewing steak 500g small onions 2 teaspoons olive oil 2 tablespoons red wine vinegar 2-3 ripe tomatoes 1 sprig of rosemary 1 bay leaf 2 cloves garlic Salt & pepper to taste 1 teaspoon cumin 1/2 teaspoon cinnamon (or 1/2 cinnamon stick) I tablespoon tomato pure
1. In a pan, heat the olive oil over a medium heat and brown the meat. 2. Add the onions and allow these too sauté for about 5 minutes. 3. Add the vinegar, the tomatoes (finely diced), tomato purée, garlic, the rosemary, salt, pepper, the bay leaf, cinnamon, cumin and water to cover. 4. Allow the stew to boil for about two hours, until it is left in its own sauce and thickened. 5. Serve hot. (Remove rosemary, bay leaf and cinnamon stick if using)
MUSHROOM & PEPPER FRITTATA 100g mushrooms sliced 1 onion, diced 1/2 red pepper, diced 1/2 green pepper, diced 3 eggs 150ml skimmed milk Salt & pepper to taste Frylight spray
Preheat the oven to 200C/Fan 180C/400F/Gas Mark 6 and spray an oven dish with Frylight
Spray a sauce pan with Frylight and fry the onions, peppers and mushroom - pour into dish. Mix the eggs and milk well together and season with salt and pepper to taste. Pour over vegetables and bake for 15 - 20 minutes until set. Serve hot or cold.
MONDAY LEFTOVER PORK BAKE (CAN BE MADE USING LEFT OVERS FROM ANY SUNDAY ROAST!) 1 PP per portion for gravy granules
Left over roast pork 1 onion, chopped gravy granules Left over mashed potato Left over mashed carrots and turnip 2 carrots sliced and boiled 3 medium potatoes, sliced and par boiled in salted water Dried sage ( omit if using beef)
Mix together mash and carrots an turnip and place on the bottom of an oven proof dish. Fry onions in Frylight until soft add pork and cover with water allow to cook for around 5 minutes. Add a little dried sage and sprinkle on gravy granules to make a thick gravy. Pour pork mixture over mash base and arrange a layer of cooked, sliced carrots. Top off with the par boiled sliced potatoes, sprinkle on a little more sage and bake in a hot oven for around 20 minutes until gravy is bubbling hot and potatoes are fully cooked and crispy.
BEEF AND PEPPER MEAT LOAF Serves 4
2 teaspoons olive oil 1 large onion, finely diced 1 clove of garlic, crushed 500g extra lean minced beef 4 slices WW bread, made into breadcrumbs 1 teaspoons dried marjoram
1 teaspoon dried basil ½ a green, yellow and red pepper - diced Salt & pepper to taste 2 eggs beaten
Preheat the oven to 190C/375F/Gas 5. Heat the oil in a large frying pan and gently fry the onion for 5 minutes or until softened, stirring occasionally. Add the garlic and cook for 1 minute more, stirring constantly. Tip the onion and garlic into a large bowl and add the mince, ¾ of the breadcrumbs, the sage, cumin, salt and pepper. Mix everything well with clean hands, then add the beaten eggs and chopped peppers and mix again. Form the mixture into a rough ball. Place the ball in the centre of a roasting tin and shape it into a long loaf, about 4cm high or place in a 2lb loaf tin lined with baking paper. Sprinkle the reserved breadcrumbs on top and pat them lightly into the outside of the loaf. Bake in the centre of the oven for 20 – 30 minutes, until well cooked
Serve hot or cold.
CRUSTLESS HAM, MUSHROOM & TOMATO QUICHE
1 tub cottage cheese 4 eggs 60ml skimmed milk 1 onion, diced 4 large mushrooms, sliced 2 slices boiled ham, diced 1 teaspoon English mustard Salt & black pepper to taste Frylight 1 tomato, sliced
1. Preheat the oven to Gas Mark 5/190°C/375°F 2. Line an 8: cake tin with greaseproof paper. 3. Put cottage cheese, eggs, mustard and milk in a blender or food processor and blitz until smooth. 4. Season to taste and stir in ham. 5. 5. Spray a frying pan and fry onion until soft, add mushrooms for 2 minutes. 6. Place mushrooms and onions on base of cake tin and pour in the cheese mixture. 7. Arrange sliced tomatoes on the top 8. Bake for 20 minutes until set. 9. Can be eaten hot or cold.
OLDCHEM'S EGG AND CHIPS Serves 2
2 medium potatoes (200g), such as King Edward potatoes or Maris Piper 2 garlic cloves , sliced 4 fresh rosemary sprigs or 1 tsp dried 4 teaspoon olive oil 2 eggs
Preheat the oven to 220C/gas 7/ 400F Tip them into a roasting tin (non-stick is best) and scatter over the garlic. Strip the rosemary leaves from the sprigs and sprinkle them, or the dried rosemary, over too. Drizzle with the oil, season well; and then toss the chips to coat them in oil and flavourings. Oven-roast the chips for 35-40 minutes until just cooked and golden; shaking the tin at half time. Make two gaps in the chips and break an egg into each gap. Return to the oven for 3-5 minutes until the eggs are cooked to your liking.
QUICK MEXICAN CASSEROLE Serves 4 This is especially good topped with some grated cheese (to be pointed)
500g lean minced beef 1 onion, chopped 2 cloves garlic, crushed 2 chillies, de-seeded and chopped 1 can chopped tomatoes 300g cooked brown rice 1 can kidney beans drained Salt to taste 1 teaspoon ground cumin 1 teaspoon paprika
Preheat the oven to 190°C/375°F/Gas 5. Sauté beef, onion, garlic & chili. Add tomatoes, cumin, and paprika and season to taste. Simmer 20 minutes. In a casserole dish layer the mince with the beans and rice. Cover and cook for 30 minutes until heated through.
TUNA, BACON AND LEEK PILAF Serves 4
1 tablespoon olive oil 4 rashers lean back bacon, diced 2 small leeks, thinly sliced 1 tsp paprika 1 tsp tomato puree 140g brown rice 350mls fish stock 1 x 185g can Tuna Chunks in Brine, drained Salt and pepper
Heat the oil in a large saucepan, add the bacon and the leeks and cook gently over a low heat until it gets nice and soft. Stir the paprika, tomato puree and rice into the leek and bacon mixture and add the fish stock. Bring to the boil, cover the pan and cook over a low heat for 10 to 12 minutes or until the rice has absorbed all the liquid. Carefully stir in the Tuna chunks and heat for a further 2 or 3 minutes until the Tuna is piping hot, season to taste and serve
MINI HAM QUICHE Makes 6 quiches
6 slices wafer thin ham 60g cottage cheese 2 eggs 30ml skimmed milk 3 spring onions onion, sliced 1 teaspoon English mustard Salt & black pepper to taste
1. Preheat the oven to Gas Mark 5/190°C/375°F 2. Line a6 muffin tins with ham 3. Put cottage cheese, eggs, mustard and milk in a blender or food processor and blitz until smooth. 4. Season to taste 5. Put chopped onion in ham cases 6. Carefully pour in the cheese mixture. 7. Bake for around 15 minutes until set. 9. Can be eaten hot or cold.
BAKED POTATO WITH EGG
Serves 1 1 baking potato 1 large egg
Cook potato in microwave and allow to cool.
Preheat the oven to 200C/Fan 180C/400F/Gas Mark 6 Slice a top off the potato, scoop out some potato from the largest section (keep potato for use in fish cakes etc.) Place the potato on a baking tray and break an egg into the hole, put top of potato on a baking tray, put into a hot oven for 8-10 minutes or until the egg is baked to your liking. Serve with salad or baked beans.
COWBOY HASH Serves 4
500g lean minced beef 1 onion, sliced 1 green pepper, sliced into rings 1 red pepper, sliced into rings 1 clove garlic, chopped 2 tablespoons chilli powder 1 teaspoon salt 1 teaspoon ground black pepper 150g salsa 200g uncooked brown rice
Preheat over to 350°F, 180°C, Gas Mark 6. Sauté beef; add onions, peppers, garlic, chilli powder, salt and pepper. Cook until vegetables are beginning to get tender, stirring frequently to crumble meat - about 3 minutes. Add salsa and rice. Put in a casserole, cover. Bake 40 minutes, or until rice is cooked, stirring once or twice.
HAM, MUSHROOM & CHEESE 'CALZONE'
Uses 1 treat (SS) or 2 points (F&H)
1 WW wrap 40g grated WW cheese 1/2 onion, chopped finely 1 clove garlic, crushed 2 medium mushrooms, chopped 2 tablespoons chopped tomatoes 2 teaspoons tomato purée Salt and pepper to taste 1 teaspoon mixed herbs 1 slice boiled ham, chopped
Preheat the oven to 220C/gas 7/ 400F Spray a pan with frylight (or use oil allowance); fry onions & garlic until soft, add mushrooms fry for a couple more minutes add rest of ingredients and season to taste. Cook until a thick paste. Place wrap on a baking tray sprayed with Frylight. Spray some around edges of wrap. Place tomato mixture on one half of the wrap.Fold over and press edges to seal. Bake for 15 - 20 minutes until golden brown and inside id sizzling hot.