10st10lbs
Gold Member
Hey all, just made some of this for tomorrow's lunch, thought I'd share the recipe with you 
Ingredients:
- 2 small onions, finely sliced
- 2 tomatoes, diced, or use 3/4 tin of chopped tomatoes
- 1 level tbsp tomato puree (optional, 0.5 syns!)
- 1 small carrot, finely grated
- 1 handful broccoli florets
- 1 garlic clove, finely sliced or crushed
- salt, red chilli powder, cumin (powdered or whole), parsley, oregano, to taste
- spring onions, finely sliced, to garnish
- frylight
Method:
1) spray some frylight into a pan and fry the onions till soft and golden - may test your patience as onions usually need oil to turn golden and then brown, so you may want to use 1 tbsp olive oil instead
2) add the garlic and stir in well
3) add the tomatoes to the pan and add water, just to cover them
4) add all the spices and seasonings - plus any others you have in your cupboards, I just add a bit of everything that comes to hand - and cover for 2 mins
5) stir in the carrots and add a little more water before covering again for 5 mins
6) add the broccoli florets at whatever time according to how you like them cooked - I add them as early as possible as I love them mushy
7) cook till the water has evaporated, stirring occasionally
8) now add whatever else you fancy, some examples...
- leftover meat - already cooked, like I took the chicken off a few legs that were left over from dinner
- some prawns - need very little cooking time - or even tuna
- other veggies to bulk the sauce up - sweetcorn, some baked beans, or even some courgettes/leeks/red peppers before the blitzing session (see below!)
The world is pretty much your oyster
9) garnish with the spring onions and either pour on top of your pasta or stir it in
Orrr, alternatively, carry out steps 1-5, with minimal water, leave the sauce to cool before whizzing it in a blender to make a smoother sauce, then continue...
All done! I'd add a tbsp of extra light Philadelphia or extra light mayo if I wanted to use a few syns, or top with cheese as a heathy extra A.
Haven't tasted it yet but it's made, ready for tomorrow's lunch... Made something similar when I started SW so I can tell you it will probably taste quite good, lol will post again tomorrow and let you know how it was or any adjustments I'd make... Any constructive criticisms more than welcome!
Goodnight xxx
Ingredients:
- 2 small onions, finely sliced
- 2 tomatoes, diced, or use 3/4 tin of chopped tomatoes
- 1 level tbsp tomato puree (optional, 0.5 syns!)
- 1 small carrot, finely grated
- 1 handful broccoli florets
- 1 garlic clove, finely sliced or crushed
- salt, red chilli powder, cumin (powdered or whole), parsley, oregano, to taste
- spring onions, finely sliced, to garnish
- frylight
Method:
1) spray some frylight into a pan and fry the onions till soft and golden - may test your patience as onions usually need oil to turn golden and then brown, so you may want to use 1 tbsp olive oil instead
2) add the garlic and stir in well
3) add the tomatoes to the pan and add water, just to cover them
4) add all the spices and seasonings - plus any others you have in your cupboards, I just add a bit of everything that comes to hand - and cover for 2 mins
5) stir in the carrots and add a little more water before covering again for 5 mins
6) add the broccoli florets at whatever time according to how you like them cooked - I add them as early as possible as I love them mushy
7) cook till the water has evaporated, stirring occasionally
8) now add whatever else you fancy, some examples...
- leftover meat - already cooked, like I took the chicken off a few legs that were left over from dinner
- some prawns - need very little cooking time - or even tuna
- other veggies to bulk the sauce up - sweetcorn, some baked beans, or even some courgettes/leeks/red peppers before the blitzing session (see below!)
The world is pretty much your oyster
9) garnish with the spring onions and either pour on top of your pasta or stir it in
Orrr, alternatively, carry out steps 1-5, with minimal water, leave the sauce to cool before whizzing it in a blender to make a smoother sauce, then continue...
All done! I'd add a tbsp of extra light Philadelphia or extra light mayo if I wanted to use a few syns, or top with cheese as a heathy extra A.
Haven't tasted it yet but it's made, ready for tomorrow's lunch... Made something similar when I started SW so I can tell you it will probably taste quite good, lol
will post again tomorrow and let you know how it was or any adjustments I'd make... Any constructive criticisms more than welcome! Goodnight xxx
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