My Wise Main Meal (Including Gravy/Sauce) Recipes
- Thread starter Kwise1
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B's lovely lady
Gold Member
Kwise1 said:
Thank you!!
x
Kwise1
THE WISE ONE
PHILLY SAUSAGE & BACON POTATO BAKE
18 SYNS TOTAL
Serves 6 (3 syns per person) EE DAY
Ingredients
Frylight
2 Packs of Joes Sausages, cut into bite-sized pieces
1 pack smoked lean bacon, all visible fat removed & cut into strips
1 large onion , chopped
900g-1000g sliced (5mm thick) potato
200g Philadelphia Light (14 syns)
1 large spring onion, finely chopped
120ml stock (1 knorr cube - I used pork)
Black Pepper
25g low fat cheddar , finely grated (4 syns)
Preheat Fan oven to 170 deg C
Cook sliced potato in boiling water for about 6 mins or until tender (but not falling apart)
In a frying pan spray frylight and heat. Fry the onion , sausage & bacon until the sausage lightly browns. Add more frylight if required.
In a small non-stick pan add the spring onion , Philly, black pepper & stock. Over a low heat whisk until the Philly has melted.
In a large Pyrex or ovenproof deep dish spoon in half the sausage mixture. Cover with half the slices of potato and pour over half of the Philly sauce.
Repeat
Then sprinkle the cheddar on top
Bake for 20-25 mins or until golden brown
Serve with lotsa veg (well a third super free!!)
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18 SYNS TOTAL
Serves 6 (3 syns per person) EE DAY
Ingredients
Frylight
2 Packs of Joes Sausages, cut into bite-sized pieces
1 pack smoked lean bacon, all visible fat removed & cut into strips
1 large onion , chopped
900g-1000g sliced (5mm thick) potato
200g Philadelphia Light (14 syns)
1 large spring onion, finely chopped
120ml stock (1 knorr cube - I used pork)
Black Pepper
25g low fat cheddar , finely grated (4 syns)
Preheat Fan oven to 170 deg C
Cook sliced potato in boiling water for about 6 mins or until tender (but not falling apart)
In a frying pan spray frylight and heat. Fry the onion , sausage & bacon until the sausage lightly browns. Add more frylight if required.
In a small non-stick pan add the spring onion , Philly, black pepper & stock. Over a low heat whisk until the Philly has melted.
In a large Pyrex or ovenproof deep dish spoon in half the sausage mixture. Cover with half the slices of potato and pour over half of the Philly sauce.
Repeat
Then sprinkle the cheddar on top
Bake for 20-25 mins or until golden brown
Serve with lotsa veg (well a third super free!!)
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Last edited:
Karen.hat
Silver Member
Kwise1
THE WISE ONE
PHILLY THAI GREEN PORK CURRY
Green Day - 1 syn, 1 HEA & 1 HEB (milk from a HEA milk allowance)
Serves 2
Ingredients
Frylight
1 HEB (100g) per person Pork Stir Fry strips
I large onion, finely chopped
1 Tblsp Thai Green Curry Paste
1 large red pepper & 1 green pepper deseeded & sliced
1 HEA per person light Philadelphia
4 Tblsp Milk (from allowance)
Method
Spray a large non-stick frying pan with frylight & cook the onion, pork & Thai green curry paste.
Keep stirring and cook for about 6 minutes
Add the peppers and stirred for about 6 mins or until softened
Add the Philadelphia & milk and stir until well mixed & melted and heated through.
Serve on top of Thai Jasmjne Rice
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Green Day - 1 syn, 1 HEA & 1 HEB (milk from a HEA milk allowance)
Serves 2
Ingredients
Frylight
1 HEB (100g) per person Pork Stir Fry strips
I large onion, finely chopped
1 Tblsp Thai Green Curry Paste
1 large red pepper & 1 green pepper deseeded & sliced
1 HEA per person light Philadelphia
4 Tblsp Milk (from allowance)
Method
Spray a large non-stick frying pan with frylight & cook the onion, pork & Thai green curry paste.
Keep stirring and cook for about 6 minutes
Add the peppers and stirred for about 6 mins or until softened
Add the Philadelphia & milk and stir until well mixed & melted and heated through.
Serve on top of Thai Jasmjne Rice
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Kwise1
THE WISE ONE
PHILLY THAI SPICED PRAWNS WITH JASMINE RICE
GREEN (Serves 2-4)
(1 HEB, part of HEA, 3 syns)
Ingredients
Jasmine Thai Rice (I use a cup for 2 people)
Salt
Frylight
1 HEB (125g) per person, Cooked Tiger Prawns
400g tin chopped tomatoes
2 Tblsp Dry White Wine
4 dessertspoons Red Thai Curry Paste
100g Philly (2 x HEA)
In a medium saucepan place the rice and cover with enough cold water & sprinkle in some salt. Cover and bring to the boil.
Time 5 mins
Then spray frylight into a non stick medium sized frying pan. Heat. Stir fry prawns for about 3 mins.
Add the tomatoes, Thai paste & wine & stir and cook for about 4 mins on a fairly high heat.
Turn heat down & stir in the Philly.
Drain rice and top with prawns & sauce
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GREEN (Serves 2-4)
(1 HEB, part of HEA, 3 syns)
Ingredients
Jasmine Thai Rice (I use a cup for 2 people)
Salt
Frylight
1 HEB (125g) per person, Cooked Tiger Prawns
400g tin chopped tomatoes
2 Tblsp Dry White Wine
4 dessertspoons Red Thai Curry Paste
100g Philly (2 x HEA)
In a medium saucepan place the rice and cover with enough cold water & sprinkle in some salt. Cover and bring to the boil.
Time 5 mins
Then spray frylight into a non stick medium sized frying pan. Heat. Stir fry prawns for about 3 mins.
Add the tomatoes, Thai paste & wine & stir and cook for about 4 mins on a fairly high heat.
Turn heat down & stir in the Philly.
Drain rice and top with prawns & sauce
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Kwise1
THE WISE ONE
CARBONARA (ADAPTED PHILLY APP.)
GREEN DAY (1 HEA, 1 HEB)
Serves 2
Ingredients
170g-200g pasta
95g cooked ham per person & cut into strips
Frylight
300ml veg stock (1/2 stock cube)
2 egg yolks
142g Philadelphia Light
Pepper
Method
Cook pasta in boiling water per instructions.
In a large frying pan spray frylight & heat. Fry bacon strips until cooked. Pour in stock and cook on a high heat until at least half stock has reduced.
Mix Philly with egg yolks
Drain pasta and return to hot pan. Add bacon & stock and Philly mix. Cook on a low heat stirring until cooked through
Serve
Top with Parmesan - synned or enough for a HEA
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GREEN DAY (1 HEA, 1 HEB)
Serves 2
Ingredients
170g-200g pasta
95g cooked ham per person & cut into strips
Frylight
300ml veg stock (1/2 stock cube)
2 egg yolks
142g Philadelphia Light
Pepper
Method
Cook pasta in boiling water per instructions.
In a large frying pan spray frylight & heat. Fry bacon strips until cooked. Pour in stock and cook on a high heat until at least half stock has reduced.
Mix Philly with egg yolks
Drain pasta and return to hot pan. Add bacon & stock and Philly mix. Cook on a low heat stirring until cooked through
Serve
Top with Parmesan - synned or enough for a HEA
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Kwise1
THE WISE ONE
SAUSAGE, LEEK & ONION STUFFING
1 HEB
Serves 1
Ingredients
Frylight
1 HEB Bread
1-2 small leeks, finely chopped
1/2 medium red onion, finely chopped
2 Joes Sausages, skinned
Salt & Pepper
Mixed Herbs
1/2 pint pork stock made with 1/2 knorr cube (only 2 fl.oz from this required)
To a non-stick frying pan, spray frylight and cook the onions & leeks until soft.
Tip these out into a large bowl
To a non-stick frying pan, spray frylight and mash up the sausages and fry until cooked.
Add sausages to bowl
Blitz bread until it becomes rough breadcrumbs - allow there to be some larger bits too!! Add this to mixture.
Add seasoning and some herbs
Using fingers, crumble the sausage mince so no big lumps remain.
Pour in about 2 fl.ox of stock so mixture is moistened but not mushy and soaking
Too into a small Pyrex dish and flatten
Bake at about 160 deg fan, 180 C for about 25-30 mins
Enjoy!!
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1 HEB
Serves 1
Ingredients
Frylight
1 HEB Bread
1-2 small leeks, finely chopped
1/2 medium red onion, finely chopped
2 Joes Sausages, skinned
Salt & Pepper
Mixed Herbs
1/2 pint pork stock made with 1/2 knorr cube (only 2 fl.oz from this required)
To a non-stick frying pan, spray frylight and cook the onions & leeks until soft.
Tip these out into a large bowl
To a non-stick frying pan, spray frylight and mash up the sausages and fry until cooked.
Add sausages to bowl
Blitz bread until it becomes rough breadcrumbs - allow there to be some larger bits too!! Add this to mixture.
Add seasoning and some herbs
Using fingers, crumble the sausage mince so no big lumps remain.
Pour in about 2 fl.ox of stock so mixture is moistened but not mushy and soaking
Too into a small Pyrex dish and flatten
Bake at about 160 deg fan, 180 C for about 25-30 mins
Enjoy!!
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Kwise1
THE WISE ONE
SWEDISH MEATBALLS
10 SYNS TOTAL ON EE or RED
SERVES 4
Ingredients
MEATBALLS
500g pack of mince (extra lean)
1 medium onion
1 slice of wholemeal bread (from a 400g loaf)
1 egg
1 tsp Worcestershire Sauce
1/2 tsp salt
1 tsp lemon juice
4 grinds of black pepper
Large sprig fresh curled parsley
Frylight
SAUCE
15 fl.oz stock (use 1 Knorr Rich Beef Stock Pot)
3 Tblsp cream sherry
1 Tblsp cornflour
Method
In a food processor blitz all the ingredients needed to make the meatballs with the exception of the mince.
Once the mixture is like liquid, pour it into a large bowl .
Add the mince.
Using a fork mince them together until well combined
Chill for 30 mins
In a very large frying pan spray frylight and put over a medium heat
Form the mince into 3-5cm balls and add to the pan. Carefully turn them in order to seal and brown them. If they are left to long they will stick.
Add more frylight if needed.
Once browned , pour in the 15 fl. oz of stock. Bring to the boil
Cover & simmer for 30 mins. At about 15 mind turn the balls.
Mix together the cornflour & sherry to firm a paste.
Take out the balls using a slotted spoon and keep warm.
Add the cornflour mix to the stock and stir, cooking for about 3 mins.
Return the balls to the pan and cook for 5 mins spooning the sauce over them.
Serve with spaghetti and salad for superfree or a fresh fruit salad after!!
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10 SYNS TOTAL ON EE or RED
SERVES 4
Ingredients
MEATBALLS
500g pack of mince (extra lean)
1 medium onion
1 slice of wholemeal bread (from a 400g loaf)
1 egg
1 tsp Worcestershire Sauce
1/2 tsp salt
1 tsp lemon juice
4 grinds of black pepper
Large sprig fresh curled parsley
Frylight
SAUCE
15 fl.oz stock (use 1 Knorr Rich Beef Stock Pot)
3 Tblsp cream sherry
1 Tblsp cornflour
Method
In a food processor blitz all the ingredients needed to make the meatballs with the exception of the mince.
Once the mixture is like liquid, pour it into a large bowl .
Add the mince.
Using a fork mince them together until well combined
Chill for 30 mins
In a very large frying pan spray frylight and put over a medium heat
Form the mince into 3-5cm balls and add to the pan. Carefully turn them in order to seal and brown them. If they are left to long they will stick.
Add more frylight if needed.
Once browned , pour in the 15 fl. oz of stock. Bring to the boil
Cover & simmer for 30 mins. At about 15 mind turn the balls.
Mix together the cornflour & sherry to firm a paste.
Take out the balls using a slotted spoon and keep warm.
Add the cornflour mix to the stock and stir, cooking for about 3 mins.
Return the balls to the pan and cook for 5 mins spooning the sauce over them.
Serve with spaghetti and salad for superfree or a fresh fruit salad after!!
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soon2bslimmer77
Full Member
ummm pleased I found this thread x
