Here are a few ideas from my recipes (follow link below for more, Index on page 60)
Pete’s Fish Italiano (V)
Serves 4
Ingredients
1 cupful of frozen peas
(ss) (ff)
1 pack of Italian salad (
bellegio, lollo sosso, lambs lettuce, rocket, parsley & chervil)
1tsp tarragon
Zest and juice of 1 lemon
(s) (sff)
3 garlic cloves
(sff)
4 cod fillets 150—200g each
(ss) (ff)
Ingredients for sauce
1 onion, finely chopped
(s) (sff)
1tsp basil
1tbsp tomato puree
(s) (sff)
1 stick of celery, finely chopped
(s) (sff)
1 carrot, finely chopped
(s) (sff)
2tbsp sweetener
3 garlic cloves
(sff)
400g chopped tomatoes
(s) (sff)
Method
Make a paste with tarragon, garlic, lemon zest & juice, blitz in a food processor, Place the cod in a foil-lined oven-proof shallow dish, and cover them with the tarragon & garlic mix. Close the foil and cook for 25 mins at 180C.
In the meantime, spray a frying pan with Fry Light and cook the onions until transparent, add the garlic, carrot, celery & basil, cook for 10 mins then remove from the heat and liquidize the mix. Return to the heat for a further 10 mins.
Cook the frozen peas in a small pan filled with cold water until soft set to one side.
*If you want potatoes then peel and cook in a saucepan filled with salted water for 20 mins, drain the water then mash them, add milk from your daily allowance to obtain a smooth mix, set aside & keep warm.
Pete’s Beef Stroganoff (2013)
Serves 4
Ingredients
1 Pack Schwartz creamy mild peppercorn sauce
(4.5 syn)
1 Knorr herb stockpot
1 Chilli, deseeded & finely chopped
(s) (sff)
1tsp paprika
1tbsp Carrs sauce flour
(3.5syn)
1tbsp Worcester sauce
2 Onions, finely chopped
(s) (sff)
2 Garlic cloves, finely chopped
(sff)
2tbsp Red wine vinegar
200g Mushrooms, quartered
(s) (sff)
300mL Knorr dark beef stockpot+ water
300mL skimmed milk
(<1Hea/4=<0.25 Hea)
300g Cooked rice
(ff)
454g/1lb extra lean casserole steak
(ff)
Cupful of frozen peas
(ff)
Method
Place the beef in a freezer for 30-45 mins then remove & slice thinly, place in a frying pan & add the flour, coat all sides of the beef then on a high heat, brown the beef, remove & set aside.
Deglaze the pan by turning the heat up, add the vinegar and scrape the pan until the base is clean, reduce the heat & add the onion, chilli, garlic, herb stockpot, mushrooms & paprika, cook until the onions are soft.
Make up the peppercorn sauce with the milk, set aside.
Add the beef, Worcester sauce & beef stock & peppercorn sauce, season to taste, bring to the boil then reduce to a simmer for 30 mins until the beef is cooked and the stock has thickened,
or, pre-heat a slow cooker, add contents of the pan to the cooker, set to low and leave for several hours.
5 mins before serving add the peas.
Serve with the rice, cooked as per instructions on the packet.
