Delicious meals with minimum ingredients.
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chocko1
Gold Member
MADRAS CURRY - Serves 4
2 Syns per serving
2-3 tsp Madras Curry powder
3 cloves of garlic
1 small piece of ginger or half a tsp. dried
1 large tomato
Blend the garlic, ginger and tomato in a blender until a paste is formed. Add this to the curry powder and mix well.
500g your choice of meat - chicken, lamb, pork, beef, turkey
1 large onion, finely chopped
200ml Blue Dragon Light coconut milk - 7.5 Syns
2 tbsp. tomato puree
1 cinnamon stick
1.5 tsp. garam masala
Spray a large pan well with Frylight and cook the onion until softening - could start off in the microwave with a splash of water first, to speed things up.
Stir in the curry paste and cook for another minute.
Add the meat and stir until coated with the mixture.
Add the coconut milk, tomato puree and one and a half mugs of water. Bring to the boil, cover and simmer for 10 minutes.
Add the cinnamon stick and simmer for 1 hour. Check and stir occasionally, adding more water, if necessary.
Add the garam masala and a pinch of salt and granulated sweetener five minutes before the curry is cooked.
Lovely served with plain, boiled rice.
If you can get your hands on any tamarind water, add in 3 tbsp., along with the garam masala, as it adds an authentic flavour to this curry.
2 Syns per serving
2-3 tsp Madras Curry powder
3 cloves of garlic
1 small piece of ginger or half a tsp. dried
1 large tomato
Blend the garlic, ginger and tomato in a blender until a paste is formed. Add this to the curry powder and mix well.
500g your choice of meat - chicken, lamb, pork, beef, turkey
1 large onion, finely chopped
200ml Blue Dragon Light coconut milk - 7.5 Syns
2 tbsp. tomato puree
1 cinnamon stick
1.5 tsp. garam masala
Spray a large pan well with Frylight and cook the onion until softening - could start off in the microwave with a splash of water first, to speed things up.
Stir in the curry paste and cook for another minute.
Add the meat and stir until coated with the mixture.
Add the coconut milk, tomato puree and one and a half mugs of water. Bring to the boil, cover and simmer for 10 minutes.
Add the cinnamon stick and simmer for 1 hour. Check and stir occasionally, adding more water, if necessary.
Add the garam masala and a pinch of salt and granulated sweetener five minutes before the curry is cooked.
Lovely served with plain, boiled rice.
If you can get your hands on any tamarind water, add in 3 tbsp., along with the garam masala, as it adds an authentic flavour to this curry.
chocko1
Gold Member
FULL INDEX ON PAGES 55 AND 98
CHICKEN CASSEROLE - Serves 6
3 Syns per serving
Half teaspoon smoked paprika
1 tsp. ground cumin
1 tsp. ground coriander
2kg skinless chicken pieces
50g butter - 18 Syns
2 large, mild onions, thinly sliced
1 litre hot chicken stock
Half tsp. dried thyme
800g chickpeas, drained and rinsed
225g long grain rice
Mix together the smoked paprika, cumin, coriander, salt and pepper. Toss the chicken pieces in this mixture.
Heat the butter in a large, flameproof casserole dish. Add the chicken pieces and cook until browned. Transfer to a plate.
Add the onions to the casserole dish and cook until soft. Return the chicken to the dish.
Pour enough stock over to cover the chicken and bring to the boil.
Add the thyme and cover and simmer for 30 minutes.
Stir in the chickpeas and coriander and simmer for 15 minutes more or until the chicken is tender.
Meanwhile, cook the rice.
To serve, drain and rinse the rice with boiling water. Put half the rice in a heated serving dish, put the chicken and onions on top and pour over as much sauce as desired. Top with the remaining rice.
If you have any saffron threads in the cupboard, add half a teaspoon to the stock, before pouring over the chicken.
CHICKEN CASSEROLE - Serves 6
3 Syns per serving
Half teaspoon smoked paprika
1 tsp. ground cumin
1 tsp. ground coriander
2kg skinless chicken pieces
50g butter - 18 Syns
2 large, mild onions, thinly sliced
1 litre hot chicken stock
Half tsp. dried thyme
800g chickpeas, drained and rinsed
225g long grain rice
Mix together the smoked paprika, cumin, coriander, salt and pepper. Toss the chicken pieces in this mixture.
Heat the butter in a large, flameproof casserole dish. Add the chicken pieces and cook until browned. Transfer to a plate.
Add the onions to the casserole dish and cook until soft. Return the chicken to the dish.
Pour enough stock over to cover the chicken and bring to the boil.
Add the thyme and cover and simmer for 30 minutes.
Stir in the chickpeas and coriander and simmer for 15 minutes more or until the chicken is tender.
Meanwhile, cook the rice.
To serve, drain and rinse the rice with boiling water. Put half the rice in a heated serving dish, put the chicken and onions on top and pour over as much sauce as desired. Top with the remaining rice.
If you have any saffron threads in the cupboard, add half a teaspoon to the stock, before pouring over the chicken.
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chocko1
Gold Member
SWEET GLAZED SAUSAGES - Serves 4
Approx. 2 Syns per serving
8 Syn Free SW sausages
2 tsp. wholegrain mustard - 1 Syn
3 tbsp. runny honey - 7.5 Syns
1 beef stock cube
Pre-heat the oven to 200C/Gas 6.
Either cook the sausages in the oven or grill them.
Meanwhile, put the mustard and honey into a small bowl. Crumble the stock cube in and mix well.
Brush the mixture over the sausages and cook in the oven for 10 minutes.
Really easy and lovely with mashed potatoes or SW chips/wedges and mushy peas.
Approx. 2 Syns per serving
8 Syn Free SW sausages
2 tsp. wholegrain mustard - 1 Syn
3 tbsp. runny honey - 7.5 Syns
1 beef stock cube
Pre-heat the oven to 200C/Gas 6.
Either cook the sausages in the oven or grill them.
Meanwhile, put the mustard and honey into a small bowl. Crumble the stock cube in and mix well.
Brush the mixture over the sausages and cook in the oven for 10 minutes.
Really easy and lovely with mashed potatoes or SW chips/wedges and mushy peas.
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catwoman644
Full Member
Oooh those sausages sounds really nice - i must try them - thanks
chocko1
Gold Member
CORNED BEEF HASH - Serves 4
9 Syns for the whole recipe
340g tin of light corned beef - 9 Syns
4 large potatoes, peeled and cut into thin slices
1 onion, thinly sliced
1 beef stock cube
400g can tomatoes with garlic
Pre-heat the oven to 190C/Gas 5.
Soak the sliced potatoes for 10 minutes in cold water to remove the starch. Drain.
Dissolve the stock cube in 200ml boiling water, adding a touch of seasoning to the water.
Layer all the ingredients in an ovenproof dish, ending with a layer of potatoes.
Pour the hot stock over the ingredients and cover the dish with a lid or tin foil.
Cook for 45 minutes to an hour, until the potatoes are tender.
If you have a HEX spare, it's nice with grated cheese over the top at the end of cooking which you can brown under the grill.
9 Syns for the whole recipe
340g tin of light corned beef - 9 Syns
4 large potatoes, peeled and cut into thin slices
1 onion, thinly sliced
1 beef stock cube
400g can tomatoes with garlic
Pre-heat the oven to 190C/Gas 5.
Soak the sliced potatoes for 10 minutes in cold water to remove the starch. Drain.
Dissolve the stock cube in 200ml boiling water, adding a touch of seasoning to the water.
Layer all the ingredients in an ovenproof dish, ending with a layer of potatoes.
Pour the hot stock over the ingredients and cover the dish with a lid or tin foil.
Cook for 45 minutes to an hour, until the potatoes are tender.
If you have a HEX spare, it's nice with grated cheese over the top at the end of cooking which you can brown under the grill.
chocko1
Gold Member
SAUSAGE AND LENTIL CASSEROLE FOR THE SLOW COOKER - Serves 4
Syn Free
8 Syn Free SW sausages, cut into bite size pieces
2 large potatoes, cut into large dice
225g dried red lentils
400g can chopped tomatoes
1 litre beef stock
1 large carrot, chopped
1 stick of celery, chopped (optional)
Rinse the potatoes and lentils, but do not soak.
Stir everything together in the slow cooker, cover and cook for 3 hours on High or 6-7 hours on Low.
Stir well before serving.
Lovely with a HEX chunk of crusty bread and also, topped with a HEX serving of grated mature Cheddar. I sometimes add in some chopped onion, peppers, garlic and paprika too. Suppose bacon pieces would be good stirred through this too.
Syn Free
8 Syn Free SW sausages, cut into bite size pieces
2 large potatoes, cut into large dice
225g dried red lentils
400g can chopped tomatoes
1 litre beef stock
1 large carrot, chopped
1 stick of celery, chopped (optional)
Rinse the potatoes and lentils, but do not soak.
Stir everything together in the slow cooker, cover and cook for 3 hours on High or 6-7 hours on Low.
Stir well before serving.
Lovely with a HEX chunk of crusty bread and also, topped with a HEX serving of grated mature Cheddar. I sometimes add in some chopped onion, peppers, garlic and paprika too. Suppose bacon pieces would be good stirred through this too.
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chocko1
Gold Member
PRAWN CHOW MEIN - Serves 4 (This is a slight variation of a Gok Wan recipe)
3.5 Syns per serving
300-500g dried medium egg noodles, depending on appetites
1 tbsp. sesame oil - 6 Syns
1 tbsp. groundnut oil - 6 Syns
3 cloves of garlic, finely sliced
300g fresh raw prawns
200g mangetout
2 tbsp. rice wine - 2 Syns
2 tbsp. light soy sauce
2 tbsp. dark soy sauce, both reduced salt, if poss
1 carrot, peeled and cut into matchsticks or 2 spring onions, finely shredded (or both, of course!)
Cook the noodles, according to pack instructions.
Drain, tip into a bowl and toss with the sesame oil. Put to one side.
Heat the groundnut oil in a wok over a high heat.
Add the garlic and stir-fry for 30 seconds before adding the prawns. Stir-fry for 2-3 minutes. The prawns should begin to turn pink and a little brown on some of the edges.
Add the mangetout and mix.
Pour in the rice wine and leave to almost evaporate before adding the cooked noodles. Toss together.
Turn the heat down to medium and add all the soy sauce and a pinch of salt and pepper to taste.
Stir-fry for two minutes before spooning onto warmed plates and garnishing with the carrot/spring onions.
3.5 Syns per serving
300-500g dried medium egg noodles, depending on appetites
1 tbsp. sesame oil - 6 Syns
1 tbsp. groundnut oil - 6 Syns
3 cloves of garlic, finely sliced
300g fresh raw prawns
200g mangetout
2 tbsp. rice wine - 2 Syns
2 tbsp. light soy sauce
2 tbsp. dark soy sauce, both reduced salt, if poss
1 carrot, peeled and cut into matchsticks or 2 spring onions, finely shredded (or both, of course!)
Cook the noodles, according to pack instructions.
Drain, tip into a bowl and toss with the sesame oil. Put to one side.
Heat the groundnut oil in a wok over a high heat.
Add the garlic and stir-fry for 30 seconds before adding the prawns. Stir-fry for 2-3 minutes. The prawns should begin to turn pink and a little brown on some of the edges.
Add the mangetout and mix.
Pour in the rice wine and leave to almost evaporate before adding the cooked noodles. Toss together.
Turn the heat down to medium and add all the soy sauce and a pinch of salt and pepper to taste.
Stir-fry for two minutes before spooning onto warmed plates and garnishing with the carrot/spring onions.
chocko1
Gold Member
ANOTHER CHICKEN CURRY FOR THE SLOW COOKER - Serves 4
1 Syn per serving
400g can chopped tomatoes
2 tbsp. plus an extra teaspoon of red wine vinegar
1 level tbsp. plain flour - 3.5 Syns
1 tbsp. tomato puree
2 tsp. garam masala
Half tsp. dried ginger or a 1 inch piece of fresh, finely chopped
2 cloves of garlic, crushed
450g red skinned potatoes, peeled and cut into small pieces
1kg skinless chicken thighs (could use breast but thighs are tastier)
150g baby spinach
In a blender, combine the chopped tomatoes, 2 tbsp. of the vinegar, flour, puree, 1 teaspoon of the garam masala, ginger, garlic, half a tsp. salt and quarter of a tsp. of pepper. Whizz until well blended but still slightly chunky. Set aside.
Put the potatoes on the base of the slow cooker.
Sprinkle the chicken with the remaining garam masala, a quarter of a tsp. of salt and a quarter of a tsp. of pepper.
Put the chicken on top of the potatoes and pour the blended ingredients over.
Cook on Low for 6-7 hours or on High for 3.5-4 hours.
At the end of this cooking time, stir in the baby spinach and leave until wilted (about 1 min).
When the spinach has wilted, add the remaining teaspoon of vinegar to the slow cooker and season further, if necessary.
Lovely with a dollop of FF Greek yoghurt on the top.
1 Syn per serving
400g can chopped tomatoes
2 tbsp. plus an extra teaspoon of red wine vinegar
1 level tbsp. plain flour - 3.5 Syns
1 tbsp. tomato puree
2 tsp. garam masala
Half tsp. dried ginger or a 1 inch piece of fresh, finely chopped
2 cloves of garlic, crushed
450g red skinned potatoes, peeled and cut into small pieces
1kg skinless chicken thighs (could use breast but thighs are tastier)
150g baby spinach
In a blender, combine the chopped tomatoes, 2 tbsp. of the vinegar, flour, puree, 1 teaspoon of the garam masala, ginger, garlic, half a tsp. salt and quarter of a tsp. of pepper. Whizz until well blended but still slightly chunky. Set aside.
Put the potatoes on the base of the slow cooker.
Sprinkle the chicken with the remaining garam masala, a quarter of a tsp. of salt and a quarter of a tsp. of pepper.
Put the chicken on top of the potatoes and pour the blended ingredients over.
Cook on Low for 6-7 hours or on High for 3.5-4 hours.
At the end of this cooking time, stir in the baby spinach and leave until wilted (about 1 min).
When the spinach has wilted, add the remaining teaspoon of vinegar to the slow cooker and season further, if necessary.
Lovely with a dollop of FF Greek yoghurt on the top.
chocko1
Gold Member
LAMB AND RED PEPPER RAGOUT - Serves 6 (This is a variation of a Geoffrey Smeddle recipe).
Syn Free
8 plum tomatoes - could use tinned, if you didn't want to blanch and peel the fresh ones but, don't forget to drain off the juices. Haven't tried it with tinned but presume it'd work.
1 kg lean, diced lamb - leg or shoulder, preferably
1 onion, chopped
3 cloves of garlic, finely sliced
1 tsp. paprika
2 tsp. thyme leaves, chopped
2 tsp. rosemary leaves, chopped
2 red peppers, deseeded and chopped
725ml chicken stock
500g penne pasta
If using fresh plum tomatoes, bring a large pan of water to the boil. Add the tomatoes for 10 seconds, then lift them out and put into a bowl of iced water. Leave to cool for a while, then remove from the water and peel off the skins. Chop the flesh but throw away the seeds and set aside the chopped tomato.
Sprinkle the lamb with a teaspoon of salt.
Spray a pan well with Frylight and place over a medium heat. Fry the lamb until browned all over, probably in batches. Put the browned lamb to one side on a plate.
Re-spray the pan and fry the onions and garlic, with a pinch of salt, until soft.
Once soft, add the herbs, paprika and peppers and fry for 5 minutes.
Pour in 100ml of stock and bring to the boil.
Once boiling, stir in the tomatoes and lamb, along with any juices from the lamb.
Season with pepper and pour in the rest of the stock.
Bring to a simmer, turn down the heat and leave to simmer gently for about an hour or until the lamb is tender.
Ten minutes before the ragout is ready, cook the pasta according to pack instructions, stirring occasionally so it doesn't stick together.
Drain and rinse the pasta with boiling water and add to the ragout, stirring gently to combine.
Serve on warmed plates.
Syn Free
8 plum tomatoes - could use tinned, if you didn't want to blanch and peel the fresh ones but, don't forget to drain off the juices. Haven't tried it with tinned but presume it'd work.
1 kg lean, diced lamb - leg or shoulder, preferably
1 onion, chopped
3 cloves of garlic, finely sliced
1 tsp. paprika
2 tsp. thyme leaves, chopped
2 tsp. rosemary leaves, chopped
2 red peppers, deseeded and chopped
725ml chicken stock
500g penne pasta
If using fresh plum tomatoes, bring a large pan of water to the boil. Add the tomatoes for 10 seconds, then lift them out and put into a bowl of iced water. Leave to cool for a while, then remove from the water and peel off the skins. Chop the flesh but throw away the seeds and set aside the chopped tomato.
Sprinkle the lamb with a teaspoon of salt.
Spray a pan well with Frylight and place over a medium heat. Fry the lamb until browned all over, probably in batches. Put the browned lamb to one side on a plate.
Re-spray the pan and fry the onions and garlic, with a pinch of salt, until soft.
Once soft, add the herbs, paprika and peppers and fry for 5 minutes.
Pour in 100ml of stock and bring to the boil.
Once boiling, stir in the tomatoes and lamb, along with any juices from the lamb.
Season with pepper and pour in the rest of the stock.
Bring to a simmer, turn down the heat and leave to simmer gently for about an hour or until the lamb is tender.
Ten minutes before the ragout is ready, cook the pasta according to pack instructions, stirring occasionally so it doesn't stick together.
Drain and rinse the pasta with boiling water and add to the ragout, stirring gently to combine.
Serve on warmed plates.
chocko1
Gold Member
SWEET POTATO AND CHICKEN CURRY - Serves 4
Approx. 3.5 Syns per serving
8 cardamom pods
1 onion, finely chopped
2 cloves of garlic, crushed
1 tbsp. root ginger, grated or half teaspoon of dried ginger
2 green chillies, deseed and finely chopped
Half teaspoon of turmeric
2 tsp. ground coriander
8 skinless chicken thighs
750g sweet potato, cut into chunks
Spray a pan well with Frylight. Add the cardamom pods and fry over a medium heat for 2 minutes.
Re-spray and add the onion, garlic, chillies and ginger and gently fry , whilst stirring, for 5 minutes, adding a splash of water if it begins to stick.
Stir in the turmeric, coriander and coconut milk. Season to taste with salt and bring to the boil.
Add the chicken, pressing it down into the sauce. Reduce the heat and leave to simmer for 5 minutes.
Stir in the potatoes, cover and simmer for a further 10 minutes.
Uncover the pan, increase the heat slightly and cook for a further 10 minutes or until the chicken is thoroughly cooked through, the sauce has thickened and the potatoes are tender. Stir occasionally during this 10 minutes.
Serve on warmed plates immediately.
Approx. 3.5 Syns per serving
8 cardamom pods
1 onion, finely chopped
2 cloves of garlic, crushed
1 tbsp. root ginger, grated or half teaspoon of dried ginger
2 green chillies, deseed and finely chopped
Half teaspoon of turmeric
2 tsp. ground coriander
8 skinless chicken thighs
750g sweet potato, cut into chunks
Spray a pan well with Frylight. Add the cardamom pods and fry over a medium heat for 2 minutes.
Re-spray and add the onion, garlic, chillies and ginger and gently fry , whilst stirring, for 5 minutes, adding a splash of water if it begins to stick.
Stir in the turmeric, coriander and coconut milk. Season to taste with salt and bring to the boil.
Add the chicken, pressing it down into the sauce. Reduce the heat and leave to simmer for 5 minutes.
Stir in the potatoes, cover and simmer for a further 10 minutes.
Uncover the pan, increase the heat slightly and cook for a further 10 minutes or until the chicken is thoroughly cooked through, the sauce has thickened and the potatoes are tender. Stir occasionally during this 10 minutes.
Serve on warmed plates immediately.
chocko1
Gold Member
CORIANDER AND SPICY LEMON CHICKEN - Serves 4
Syn Free
4 skinless chicken drumsticks
1 tsp ground cardamom
Zest and juice of 1 lemon
1.5 tsp. ground cumin
1.5 tsp. ground coriander
2 cloves of garlic, crushed
Put the drumsticks into a shallow bowl and, with a sharp knife or kitchen scissors, cut a few deep slits into the top of each piece.
Pour over the lemon juice and sprinkle on the zest, ground cardamom, cumin, coriander and garlic.
Cover the chicken in the marinade and make sure lots of it goes into the slits.
Cover and put in the fridge over-night.
Spray a large frying pan well with Frylight and cook the chicken over a medium heat, turning often until thoroughly cooked through and golden on all sides. Make sure the juices run clear when the plumpest part of the chicken is pierced.
We love this with SW roasties or wedges and a huge salad!
Syn Free
4 skinless chicken drumsticks
1 tsp ground cardamom
Zest and juice of 1 lemon
1.5 tsp. ground cumin
1.5 tsp. ground coriander
2 cloves of garlic, crushed
Put the drumsticks into a shallow bowl and, with a sharp knife or kitchen scissors, cut a few deep slits into the top of each piece.
Pour over the lemon juice and sprinkle on the zest, ground cardamom, cumin, coriander and garlic.
Cover the chicken in the marinade and make sure lots of it goes into the slits.
Cover and put in the fridge over-night.
Spray a large frying pan well with Frylight and cook the chicken over a medium heat, turning often until thoroughly cooked through and golden on all sides. Make sure the juices run clear when the plumpest part of the chicken is pierced.
We love this with SW roasties or wedges and a huge salad!
chocko1
Gold Member
CHICKEN CASSOULET - Serves 4
Syn Free
4 Syn Free SW sausages
1 large onion, sliced
400g chicken breast, cut into chunks
1 tsp. smoked paprika
2 x 400g cans chopped tomatoes
400g can cannellini beans, drained and rinsed
400g can butter beans, drained and rinsed - or whichever beans you prefer, e.g. kidney, pinto, etc.
15g fresh oregano, chopped or 1 tsp. dried oregano
Spray a large frying pan well with Frylight.
Cook the sausages in the pan until browned on all sides.
Set the sausages aside and re-spray the pan. Add the onion, chicken and paprika.
Cook until the chicken has browned and the onion has softened. (As mentioned in lots of other recipes, I either use frozen, chopped onions for in casserole type recipes, as they soften up in Frylight so much better or, I start the onion off in the microwave with a splash of water.)
Return the sausages to the pan and stir in the remaining ingredients. Season to taste.
Bring to the boil, cover and simmer for 30-40 minutes, stirring occasionally.
Ensure the chicken is thoroughly cooked through.
If you want the sauce to thicken a bit more, take the lid off for the last 5-10 minutes of the cooking time.
We love this take on cassoulet and, if we have any left, sometimes sprinkle a HEX portion or two of grated mature Cheddar over, during the last five minutes of cooking. We also sometimes add peppers and garlic to the mix.
Syn Free
4 Syn Free SW sausages
1 large onion, sliced
400g chicken breast, cut into chunks
1 tsp. smoked paprika
2 x 400g cans chopped tomatoes
400g can cannellini beans, drained and rinsed
400g can butter beans, drained and rinsed - or whichever beans you prefer, e.g. kidney, pinto, etc.
15g fresh oregano, chopped or 1 tsp. dried oregano
Spray a large frying pan well with Frylight.
Cook the sausages in the pan until browned on all sides.
Set the sausages aside and re-spray the pan. Add the onion, chicken and paprika.
Cook until the chicken has browned and the onion has softened. (As mentioned in lots of other recipes, I either use frozen, chopped onions for in casserole type recipes, as they soften up in Frylight so much better or, I start the onion off in the microwave with a splash of water.)
Return the sausages to the pan and stir in the remaining ingredients. Season to taste.
Bring to the boil, cover and simmer for 30-40 minutes, stirring occasionally.
Ensure the chicken is thoroughly cooked through.
If you want the sauce to thicken a bit more, take the lid off for the last 5-10 minutes of the cooking time.
We love this take on cassoulet and, if we have any left, sometimes sprinkle a HEX portion or two of grated mature Cheddar over, during the last five minutes of cooking. We also sometimes add peppers and garlic to the mix.
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chocko1
Gold Member
COD IN TOMATO SAUCE (A take on a recipe by chef, Andy Waters). - Serves 4
Syn Free
4 cod fillets
2 x 400g cans chopped tomatoes
2 cloves of garlic, crushed
1 tbsp. capers
2 tsp. granulated sweetener
Olives, to taste - optional (8 black or green olives = 1 Syn)
8 basil leaves, torn
If using olives, squeeze them between your thumb and forefinger to remove the pips. Do this over a bowl, as it can be messy!
Put the tomatoes, olives, garlic, capers and sweetener into an ovenproof dish.
Cook gently on a low to medium heat for 15 minutes, stirring occasionally.
While this is cooking, pre-heat the oven to 180C/Gas 4.
After the 15 minutes, put the fish into the dish, spooning the tomato sauce over so the cod is completely submerged.
Bring the sauce back to a gentle simmer on the hob before placing in the oven for 10-12 minutes or until the cod is cooked through and tender.
Serve on warmed plates with the torn basil scattered over.
Lovely with new potatoes, rice or couscous.
Syn Free
4 cod fillets
2 x 400g cans chopped tomatoes
2 cloves of garlic, crushed
1 tbsp. capers
2 tsp. granulated sweetener
Olives, to taste - optional (8 black or green olives = 1 Syn)
8 basil leaves, torn
If using olives, squeeze them between your thumb and forefinger to remove the pips. Do this over a bowl, as it can be messy!
Put the tomatoes, olives, garlic, capers and sweetener into an ovenproof dish.
Cook gently on a low to medium heat for 15 minutes, stirring occasionally.
While this is cooking, pre-heat the oven to 180C/Gas 4.
After the 15 minutes, put the fish into the dish, spooning the tomato sauce over so the cod is completely submerged.
Bring the sauce back to a gentle simmer on the hob before placing in the oven for 10-12 minutes or until the cod is cooked through and tender.
Serve on warmed plates with the torn basil scattered over.
Lovely with new potatoes, rice or couscous.
