Paprika Chicken Potato Wedges Steamed Carrots and cabbage
Fruit, sugar free jelly and 0% fat yoghurt TEA
SS Scotch Egg Salad SS Summer Pudding and 0% fat fromage fraiche
RECIPES
PAPRIKA CHICKEN RECIPE Serves 2
2 tablespoon lemon juice 3 teaspoons paprika 1 teaspoon chopped parsley 2 cloves garlic (chopped finely) 1 tablespoon lemon juice Pinch of salt 2 skinless chicken breasts, cut into 3 fillets
Put all ingredients together in a bowl and mix together and add chicken and leave to marinade for a minimum of 2 hours. Place 3 slices of chicken in a folded sheet of greaseproof paper; flatten the chicken with your hand - repeat with other pieces of chicken.
Heat a non stick frying pan and cook chicken for ten - 15 minutes (depending on thickness of chicken), turning once during the cooking.
SS SCOTCH EGG RECIPE
Makes 4 large scotch eggs or 6 small scotch eggs
1 400g pack minced turkey 1 small onion grated Salt & pepper Few leaves fresh sage (optional) Wheat germ for coating 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 turkey mixture and form in to a ball.
Dip in the wheat germ and bake on the baking tray for 20 - 30 until firm
NOTE: These cannot be frozen
SS SUMMER PUDDING Serves 4
6 slices WW bread, with crusts removed 1 blackcurrant sugar free jelly 100g frozen fruits of the forest
Line a small pudding dish (the plastic christmas pudd ones are ideal) or 4 individual ones. Put the frozen fruit in the bread. Make up the jelly using only half a pint of water and pour over fruit. Leave to set then turn out and serve with yoghurt.
Crispy escalope of pork Lyonnaise potatoes Carrots Broccoli
Baked rice pudding TEA
Baked jacket skins filled with cottage cheese, chopped crab sticks, spring onion & cucumber Salad Crabsticks Beetroot Jelly mixed with low fat yoghurt
RECIPES
CRISPY ESCALOPE OF PORK Serves 4 4 pork loin steaks 1 egg beaten 50g wheat germ Salt & black pepper 1 teaspoon chopped parsley Fry light spray
Preheat the oven to 200C, 400F, Gas Mark 6.
Flatten the loin steaks between cling film with a rolling pin.
Place the wheat germ on a plate and season with parsley, salt and black pepper.
Dip the pork escalopes into the beaten egg followed by the wheat germ.
Place on a non-stick baking tray and spray lightly with spray.
Bake near the top of the oven for 20–25 minutes until golden brown.
LYONNAISE POTATOES Serves 4 4 medium potatoes 1 garlic clove, crushed 1 medium onion, finely sliced 4 tablespoons skimmed milk Salt & black pepper, freshly ground 2 teaspoons olive oil
Peel and thinly slice the potatoes, par boil in salted water. Fry the onions until soft in the olive oil. Arrange half the potatoes in an oven proof dish, pour onions on top and then top with remaining potatoes. Season the milk with salt and pepper and pour over the potatoes. Cook in a hot oven for around 20 minutes until liquid has been absorbed and the top is crispy.
RICE PUDDING Serves 4
45g whole grain pudding rice (Short Grain) 700 ml Skimmed Milk 2 dessertspoons (or to taste) granulated sweetener Grated nutmeg
Preheat oven to Gas Mark 3/170°C/325° Put the rice into a deep ovenproof dish. Add the sweetener and milk and stir well. Sprinkle the grated nutmeg over the top. Bake the pudding in the centre of the oven for 1 1/4 hours.
DAY THREE
BREAKFAST Mini Shredded Wheat, banana & skimmed milk Boiled egg 1 WW bread toasted LUNCH Home made chicken sweetcorn and spaghetti soup 1 WW bread Roast chicken leg Fruit cocktail and 0% yoghurt
DINNER
Beef and Vegetable Lasagne Baked Egg Custard and Fresh Fruit
2 chicken Oxo 700ml water 1” piece fresh ginger, grated 1 clove garlic, sliced thinly 2 teaspoons soy sauce 200g chicken breast fillet 1 egg 3 tablespoons sweetcorn, canned or frozen 2 sticks celery, diced finely 3 green spring onions sliced thinly 40g wholewheat spaghetti, broke into small pieces, cooked to al dente
1. Bring stock, water, ginger, garlic, celery, soy sauce and chicken to the boil in a large saucepan. 2. Reduce the heat and simmer for about 7 minutes or until the chicken is just cooked through. 3. Remove the chicken from the stock; when cool enough to handle, shred to medium sized pieces. 4. Break egg into a small bowl and whisk lightly. 5. Bring the stock back to the boil, pour in the beaten egg, whisking constantly so it forms small threads. 6. Add chicken, spaghetti, sweetcorn and spring onions and cook until all warmed through.
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
BAKED EGG CUSTARD
Makes 4 portions Free on SS or 2PP per portion 200ml skimmed milk 2 slightly beaten eggs 1 teaspoon vanilla essence 2 tablespoons sweetener (or to taste) Grated nutmeg
Lightly grease 4 small ramekin dishes and place in a tray with an inch of water in. Preheat oven to 180C/350F/Gas Mark 4 Whisk all ingredients together and pour mixture into the dishes. Sprinkle with nutmeg. Bake for 20 – 30 minutes until set.
LUNCH Tandoori chicken Brown rice and vegetables Steamed spinach
SS Bread and butter pudding
TEA
Chilli crab cakes Salad Fruit platter
TANDOORI CHICKEN Simply make a marinade with some tandoori powder mix, lemon juice and natural low fat yoghurt. Marinade skinless chicken pieces overnight and grill for around 15 minutes until cooked through.
CHILLI CRAB CAKES Serves 4 16 spring onions, chopped, chopped 50g cooked sweetcorn 1/2 teaspoon salt 200g mashed potatoes Chilli flakes to taste Wheat germ 1 beaten egg
Preheat the oven to 200C, 400F, Gas Mark 6 Mix the potato, crabsticks, onion and sweetcorn together. Season and ass chilli flakes to taste. Form into 8 patties. Dip in beaten egg and then into wheat germ. Place on a baking tray sprayed with Fry Light and bake for 15 - 20 minutes, turning once.
DAY FIVE
BREAKFAST Tomato Omelette 1 slice WW bread, toasted with Marmite
LUNCH Cottage Pie Pickled beetroot Steamed Cabbage and Chantilly carrots
Baked apple and 0% Greek Yoghurt
TEA Chicken wrap Salad Boiled egg Pickled onions
Yoghurt Jelly and 0% Greek Yoghurt and blueberries
RECIPES COTTAGE PIE Serves 4 1/2 a treat per portion
350 g extra lean minced beef 1 onion, chopped finely 1 large carrot diced finely 1 small courgette, diced finely 300 ml stock made with a beef stock cube 1 teaspoon Worcestershire sauce 1 dessert spoon tomato purée 1/2 teaspoon dried rosemary 600g potatoes, peeled and cubed Salt & pepper to taste 4 teaspoons gravy granules
Dry-fry the minced meat in a large, non-stick saucepan until browned, stirring often. Add the onion and fry for 5 minutes, then add the carrot, courgette,, stock, tomato purée, about a teaspoon of Worcestershire sauce. 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.
BAKED APPLES Serves 2 2 medium eating apples 1 fresh date, stoned and chopped 1 Preheat the oven to Gas Mark 6/200°C/400°F/fan oven 180°C. Core each apple and place them in an oven proof dish. Stuff centre with dates Add a drop of water to dish and cover with foil. Bake for 15 – 20 minutes until apples are soft. Serve
LUNCH Roast chicken Home made sage and onion stuffing Roast potatoes, butternut squash, parsnips and leek Carrots & turnip Sprouts Gravy (1 treat) Banana Wrap with 0% Greek Yoghurt
TEA Crispy Beef and Potato Cakes Salad Fruity Flapjack
RECIPES
SimpleStart Sage & Onion Stuffing Make 3 slices of WW brown bread into breadcrumbs. Chop 1 onion roughly, boil in salted water, When boiled drain, save water, blitz until smooth, add fresh or dried sage, salt & onion; mix well adding onion water if needed. Bake.
SIMPLE START FRUIT FLAPJACK Makes 12 pieces 200g Porridge Oats 1 tin of sliced peaches in juice, drained 2 fresh plums, stoned and chopped 3 dessert spoons of sweetener (or to taste) 1 teaspoon vanilla essence 1 teaspoon of cinnamon
Pre-heat oven at 180 degrees. Line a baking sheet or 8" cake tin with foil or greaseproof paper, spray with Frylite. Drain can and replace juice with water. Cut fruit into small pieces, put in a pan with a can of water and heat on the hob until boiling. Add sugar, cinnamon and vanilla essence to fruit and bring to heat. Take of hob, add oats and mix together well. Put mixture on a baking sheet and spread evenly. Bake for 30-35 minutes, until golden and leave to cool for 10 mins. Cut into 12 slices
DAY SEVEN
Breakfast
Ham & Tomato Eggy Crumpets Mushrooms and tomatoes
Lunch
Home made Cock a Leekie Soup Ham and Tomato Sandwich
Fruity Flapjack
Dinner (Leftover day!!) Roast chicken Home made sage and onion stuffing Sprouts Carrots and turnip Home made SS chips
Cut crumpet in half, put ham and tomato in the middle, season. Soak crumpet in seasoned, beaten egg and fry in Frylight!
COCK A LEEKI SOUP 500ml stock from boiling chicken carcass 1 clove garlic, crushed 1 chicken Oxo 1 Medium Onion, chopped 1 large carrot, diced 1 leek, washed and chopped 30g brown rice Salt & pepper to taste
Put stock (with pieces of chicken from carcass) into a large pan and add the vegetables, stock cube and rice. Bring to the boil, reduce heat, and simmer for 40-45 minutes (or until rice is tender). Season to taste
WEEK TWO This week I am following Simple Start but replacing the 2 daily treats with a weekly 49PP.
I used 32 points including half a bottle of wine twice!!
DAY ONE
BREAKFAST 'Egg in a hole' Bacon medallions Mushrooms Tinned tomatoes
Lunch Home made soup from yesterday Prawn sandwich Fresh fruit salad & 0% Greek Yoghurt
Dinner
Mussels in Spaghetti Fresh Fruit Salad Natural yoghurt
RECIPES MUSSELS WITH SPAGHETTI
Serves 1
2 teaspoons olive oil 1 clove garlic, finely chopped 2 spring onions chopped ½ red chilli, finely chopped 100g/3oz wholemeal spaghetti 25g/1oz mussels, cooked 1 tsp fresh parsley, chopped salt and freshly ground black pepper
Boil the spaghetti and drain.
Heat the oil in a wok over a medium heat and fry the garlic, chilli and spring onion until soft. Add the spaghetti and mussels, season well with salt and freshly ground black
Dinner Braised beef, mushrooms & pepper (1 point for gravy) Sprouts New potatoes
Raspberries & 0% Greek yoghurt
BAKED COTTAGE PIE POTATOES
4 baking potatoes 350g extra lean minced beef 1 onion, finely diced 1 large carrot, diced Low fat spray Salt and pepper to taste 2 tablespoons 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 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.
DAY THREE BREAKFAST Breakfast wrap Made using 1 wrap, a 1 egg omelette, 2 bacon medallions and sliced tomato
LUNCH
Turkey Donner Kebab salad Fresh Fruit Salad
DINNER Gammon, egg and pineapple Oven chips Carrots Cauliflower
Crispy Fruit Tart( 1/2 point) Low Fat Natural Yoghurt
KEBAB MEAT 450g minced turkey 2 tsp cumin powder 1 teaspoon dried sage 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
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 with a salad and chilli sauce or light mayo for a delicious but healthy kebab.
DAY FOUR Breakfast 'Fried' potatoes Bacon Medallions Tomato Bacon medallions Egg in a Hole
Ham, mushroom and Cheese Calzone ( 2 points for cheese) Fresh fruit salad 0% Greek Yoghurt
Lambs liver and onion Bacon medallions Gravy (1) Asparagus Petit Pain
Crispy Banana and 0% Greek Yoghurt ( 1 point) RECIPES F&H 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.
Crispy Banana Roll
1 small - medium banana 1 sheet filo pastry A little beaten egg.
Simply wrap the banana in the pastry sealing with beaten egg, brush over with the egg wash and bake in a hot oven for 10 - 15 minutes until golden brown and banana is soft - lovely with 0% Greek Yoghurt!
DAY FIVE BREAKFAST Toasted Warburton thin Baked Beans Poached Egg
'Sausage meat' recipe (used 2 sheets of filo for 2 portions) 400g pack minced turkey 1 small onion grated Salt & pepper Few leaves fresh sage (optional)
CHICKEN AND BACON MEATBALLS Serves 2 2 chicken breasts 4 bacon medallions 1 clove garlic, crushed 1 small onion, grated Salt & pepper to taste 1 teaspoon mixed herbs 2 spring onions
Put all the ingredients except the spring onions into a food processor and blitz until smooth. Add the chopped spring onions and blitz quickly so that there are pieces of onion visible in mixture.
Pre-heat oven to 200°C: 400°F: Gas 6. Form the mixture into 8 – 10 meat balls and place on a baking tray sprayed with Frylight. Cook for 15 minutes until firm.
TOMATO, MUSHROOM & BACON SAUCE Makes 4 portions – will freeze
1 onion, chopped 2 cloves garlic, crushed 75g button mushrooms 4 bacon medallions 2 teaspoons olive oil 500ml-carton passata 1 tablespoon Italian mixed herbs, dried Salt & ground black pepper to taste
1. Fry the onion, bacon and garlic in oil for about 5 minutes until softened. 2. Add the mushrooms and cook for 4 more minutes. 3. Add the passata, herbs and seasoning and simmer for about 20 minutes.
DAY SEVEN
Breakfast
Smoked haddock Poached egg Crumpet
Lunch
Prawn Fried Rice Butternut Squash Fresh fruit salad
2 tablespoons soy sauce 1 teaspoon five spice Fry all the vegetables, garlic and ginger in the oil, add the pork, soy sauce and five spice and heat through until thoroughly hot.
FILLING & HEALTHY CRUMBLE TOPPING Four servings
2 slices WW bread, made into fine breadcrumbs 25g mini Shredded Wheat, crushed fine 25g porridge oats 3 dessertspoons sweetene 3 dessertspoons 0% Greek yoghurt
Mix all the dried ingredients - rub yoghurt in and put topping over fruit of choice and bake in a hot oven for around 15 - 20 minutes