Pete's Recipe Book

[bilsat]

Pete’s Butternut Squash Chicken Curry

Serves 4

Ingredients

425g or ½ of a butternut squash (s)(ff)
1 onion, chopped (s)(sff)
1tsp “very lazy” garlic
1tsp “very Lazy” ginger
1tsp cumin
1tsp turmeric
1tsp coriander
1tsp garam masala
1tsp madras curry powder
1Kg chicken, pre-cooked, chopped into cubes (ff)
750mL chicken stock
400g Chopped Tomatoes (s)(sff)

Method

(This can be made in advance.)
Chop up the butternut squash into small cubes; leave the skin on, extra fibre!

Spray a large saucepan with Fry Light and add chopped onion, ginger & garlic, cook for 7 mins.

Add butternut squash, madras curry powder and chicken stock, cook for 40 mins, with a lid on the pan, remove from the heat and liquidize with a hand blender.

Continue.

Place back on heat and add cumin, turmeric and coriander, cook for 1 min, add tomato and chicken, cook for 20 mins or until chicken has been cooked through. Add garam masala 5 min before serving.
Serve on a bed of rice with a side salad.

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Pete’s super easy sweet & sour



Serves 4

Ingredients

400g Tin of chopped tomatoes (s)(sff)
2Tbsp. of vinegar
330g/1 can of Fanta ZERO
1/2 pepper, chopped (s)(sff)
1 onion, chopped (s)(sff)
1 carrot, chopped (s)(sff)
200 tin of Pineapple, chopped (5 syns per tin)
0r 180g….4Heb/4=1 Heb
season with salt & pepper
Method

Chop the onion, pepper, carrot & pineapple as small as possible.

Add ingredients to a saucepan and simmer until thickened and hot. Season with salt & pepper .

Serve on a bed of rice with stir-fry pork or chicken.

 

[bilsat]

Pete’s Yuk Sung

Serves 2

Ingredients

120g Brown Rice (ff)
1 vegetable stock pot
250g Tesco Healthy Living Pork Mince Free on Ee (ff)
100g Mushrooms, finely chopped (s) (sff)
1 red pepper, finely chopped (s) (sff)
1 tbsp ginger
1 tbsp. garlic (sff)
2 spring onions, finely chopped (s) (sff)
3 tbsp. dark soy sauce
2 tbsp. oyster sauce (2 syn /2= 1syn)
1 tbsp cider vinegar
Dash of sesame oil (1 syn /2=0.5 syn)
Salt & pepper
1 Washed & chilled Iceberg Lettuce (s) (sff)

Method


Weigh out 120g brown rice, wash in a sieve until the water runs clear then fill a saucepan with 400ml of cold water and add rice, bring to the boil then turn heat down and simmer for 40 mins.

Tip rice into a sieve and return to the saucepan, leave on the ring for a few minutes with a lid on to allow it to steam. Then put to one side.

Use a heavy bottomed frying pan, cook the mince until it is browned and all liquid has evaporated.

Add 1 Tbsp. of the soy sauce, and then add the veg stock pot, mix well, add cider vinegar, chopped mushrooms, peppers, ginger, garlic , spring onions & cook for 5 mins then add the rice and mix thoroughly with the remaining soy sauce & sesame oil. Finally add oyster sauce.

Cook until the rice is hot, place mixture into freshly washed and chilled Iceberg Lettuce and enjoy!

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Pete’s Beef Curry

Serves 4

Ingredients

1tsp olive oil (2 syn/4= 0.5syn per person)
450g beef stewing steak (ff)
1 onion, finely chopped (s)(sff)
1tsp “Very Lazy” Garlic
1tsp “Very Lazy” Ginger
1tsp “Very Lazy” Chilli
½tsp asafoetida powder
½tsp fenugreek powder
1tsp cumin seeds
1tsp cumin powder
1tsp coriander
1tsp turmeric
1tsp garam masala
2tsp curry powder (for a hotter curry use up to 2tbsp)
1 (400g) tin chopped tomatoes (s)(sff)
Knorr Dark beef stock pot mixed with 200mL water
225g long grain rice (ff)
Salt and Pepper to taste

Method

Put the olive oil in a frying pan over medium heat, and add the ground seeds and asafoetida powder, cook for 2 mins to allow the oils to come out, add beef cut into 25mm chunks and brown on all sides. Remove from pan, reserving juices with the beef stock, and season with salt and pepper.

Cook the onions until transparent then add the garlic, ginger and chilli, cook for 2 mins, until tender, and season with the cumin, coriander, curry powder & turmeric. Mix in the chopped tomatoes.
Return the beef to the frying pan. Add stock and the fenugreek powder.
Reduce the heat to a simmer and cook for 50-60 mins with a lid on the saucepan until the meat is tender.
5 mins before serving add the garam masala.

Serve on a bed of rice.

 

[bilsat]

Almost 1/2 way through my recipe book!

 

[GemmaB1984]

Thanks for all these recipes going to try lots x

 

[rach1987]

Pete’s Macaroni Cheese


Serves 4 people

Ingredients

Coleman’s Four Cheese Sauce Mix (9.5 Syn /4 people =< 2.5 Syns each)
300mL low Fat Milk (from daily allowance)
90g Low Fat Cheddar (2 Hea/4=0.5 Hea) or 100g/4=3.5syns each
1 Tsp. Colman’s Mustard Powder
1 Large tomato, sliced thinly
Sainsbury’s 100% Bulgar Wheat Macaroni
(200g starter meal)(300g main meal)

Method

Place macaroni in a saucepan of boiling water, add salt and boil for 8 mins for “Al Dente” or 10-12 mins fully cooked.
Remove and place in a sieve to remove water, empty water from the saucepan.

Put the Four Cheese packet contents, and the mustard into a medium sized saucepan, mix a small amount of the milk, stir to a paste, and add the rest of the milk while heating the mix until it boils, stirring continuously, simmer for 2 mins or until it thickens.

Tip the Macaroni into the sauce, mix together then pour into an oven-proof dish, cover with sliced tomatoes then add the grated Cheddar and place in a hot oven (180c) until the cheese melts.
Enjoy with a salad.

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Pete’s Tuna & Taggiatelli

Serves 2

Ingredients

Small tin of tuna in spring water, drained
175g taggiatelli pasta
2 eggs medium or large size
200g Kraft Extra Light Philadelphia (2 Heb on Green)
1tsp garlic powder
1tsp dried oregano
1tsp dried basil

Method

Boil a pan of salted water, when boiling add the taggiatelli and cook for 8-10 until “al dente”, when cooked, tip into a sieve and drain, put to one side.

Break 2 eggs into a bowl and beat them together with the tuna, add the Philadelphia, spiced & season, mix to a smooth constituency.

Return the spaghetti to the saucepan, add the contents from the bowl and stir gently over a low heat until the eggs have set.

well done pete fantastic book/thread!!
this looks so yummy ,gonna give it a go tomorro

 

[bilsat]

Pete’s Leek & Cheese Pie

Serves 2

Ingredients

4 Leeks cut into 20mm pieces (s)(sff)
45g Mozzarella cheese, cut into small pieces (1Hea)
45g Low Fat Cheddar Cheese, grated (1Hea)
400g Baked Beans (ss)(ff)
2 Eggs (ff)

Method

Cut the leeks and part cook for 5 mins, drain and in an oven-proof dish, sprayed in Fry Light, place the leeks on end to cover the dish, cover with the grated cheddar cheese then the Mozzarella. Cook for 20-25 mins until the cheese has melted. Plate up with baked beans & a fried egg.

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Pete’s Leek, Potato & Mushroom Soup

Serves 4

Ingredients

1 Potato, chopped finely (ff)
1 Celery, chopped finely (s)(sff)
1 Onion, chopped finely (s)(sff)
1Ltr Vegetable stock
2 Leeks, chopped finely (s)(sff)
4 Mushrooms, chopped finely (s)(sff)
Knorr “herb” stock pot

Method

Cut veg. & soften in a deep saucepan sprayed with Fry Light, when softened, place an “herb” stock pot on top of the veg. and allow to infuse. Mix well, add 1Ltr of stock, season & bring to the boil.
Reduce the heat & simmer for 20 mins, remove from the heat and liquidise with a hand blender, return to the heat for 10 mins.

 

[bilsat]

Pete’s Chicken Stir-Fry

Serves 2

Ingredients

1 chicken breast per person, cut into strips (ff)
1stir-fry veg pack (s)(sff)
1x 150g pack Amoy “straight to wok” fine noodles 1.5syn (ff)
150g button mushrooms, sliced (s)(sff)

Stir-fry sauce

1Tbsp. sweetener
1Tbsp light soy sauce
1 tsp blue dragon oyster oil 1syn
1 tsp toasted sesame oil 2syn
1 spring onion, finely chopped (s)(sff)
1 garlic clove, finely chopped (sff)
1 cube of ginger, finely chopped
3 Tbsp. water

Method

Spray a wok with Fry Light and cook the chicken strips until cooked and browned, remove from the pan, add more Fry Light and cook the veg for 5 mins, return the chicken to the pan, add the noodles and the home made stir-fry sauce, cook for another 5 mins until the noodles are cooked.

Making the Stir-fry Sauce

In a small frying pan, add the ingredients and over a low heat, cook, stirring from time to time to blend, season with salt & pepper. Cook until it thickens then add to the stir-fry after the noodles.

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Pete’s Chicken Stir-Fry-2

Serves 2

<4 syns per person

Ingredients

1 chicken breast per person, cut into strips (ff)
1x 150g pack Amoy “straight to wok” fine noodles 1.5syn per pack (s)(sff)
1tsp toasted sesame oil 2 syn
1tsp blue dragon oyster oil 1syn
1tsp 5 spice
Dark soy sauce for seasoning
*150g bean sprouts (s)(sff)
*150g white cabbage, cut into strips (s)(sff)
*150g button mushrooms, sliced (s)(sff)
*4 spring onions cut into strips (s)(sff)
*1 carrot, cut into strips (s)(sff)
* Or a stir-fry pack

Marinade

1tsp toasted sesame oil 2 syn
1tbsp Light soy sauce
1tbsp Rice wine vinegar
Drizzle of “runny honey”
Salt & pepper



Method

Marinade the chicken for at least 1hr, leave, covered, in the fridge.

Spray a wok with Fry Light and cook the chicken strips until cooked and browned, remove from the pan, keep any juices.

Add more Fry Light and cook the veg for 5 mins, return the chicken to the pan, add the other ingredients, including the noodles & juices, cook for another 5 mins until the noodles are cooked.

 

[bilsat]

Pete’s Aloo Gobi

Serves 2

Ingredients

1 Onion (s)
1tsp “Very Lazy” garlic
1tsp “Very Lazy” ginger
1tsp Cumin seeds
1tsp Fennel Seeds
1tsp ground Coriander
1tsp ground Turmeric
1tsp Fenugreek
1tbsp Tomato puree (s)(sff)
1tbsp sweetener
1 Cinnamon stick
4 Curry leaves
400g Chopped Tomatoes (s)(sff)
2 medium floury potatoes (Maris Piper, King Edwards) cut into small cubes (ff)
1 Cauliflower Head, cut into florets (s)(sff)
Salt & Pepper
50g fresh coriander

Method

Chop the onion, garlic & ginger in a food processor & blitz.

Part boil the potatoes and cauliflower for 5 mins, remove and drain.

Heat a frying pan, sprayed with Fry Light and cook the seeds, curry leaves & cinnamon stick until they sizzle.

Add more Fry Light, allow to getting hot then adding the paste from the food processor, fry for 10-15 mins until brown.

Add the ground spices, tomato puree, S&P, chopped tomatoes & sweetener, simmer for 10 mins then add the potatoes & cauliflower, mix together, simmer for 10-15mins until the Veg is cooked, adding water if the sauce is to dry. Remove the curry leaves and cinnamon stick before serving.

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Pete’s Green Thai Chicken Curry

Serves 4

2.45 syns per person

Ingredients


400g chicken breast, cut into 1 inch pieces (ff)
400ml tin of Blue Dragon Coconut Milk Light (3.5 syns per 100ml) use 200ml=7 syn
1tsp of salt
1tsp sweetener (s)
1tbsp fish sauce 0.4syn per tbsp.
2tbsp green Thai curry paste 1syn per tbsp.
2 tsp “Very Easy” lemongrass paste
Zest of 1 lime (ss)(sff)
Juice of 1 lime (ss)(sff)
1medium onion, finely sliced (s)(sff)
50g of fresh coriander, finely chopped
200g Jasmine rice or Sainsbury’s Thai Fragrant Rice (ff)

Method

In a small blender, blend the onion & lemongrass paste & put to one side.
Heat a wok over a high heat and spay with Fry Light, add the green curry paste and the coconut milk, cook for 1 minute. Add the chicken and cook for 2-3 minutes, ensuring the chicken gets well coated in the curry paste.
Add the onion, fish sauce, lime zest, lime juice, salt and sweetener and cook for a further 2 minutes. Reduce the heat and simmer for 10 minutes. Add half of the chopped fresh coriander & mix into the sauce, continue simmering for a further 5 mins, decorate the dish with the remaining coriander.
Serve with the cooked rice.

 

[bilsat]

Pete’s Beef Curry Dopiaza

Serves 4

Ingredients

225g long grain rice (ff)
400g chopped tomatoes (s)(sff)
450g stewing steak with the fat removed (ff)
450g onions, thinly sliced (s)(sff)
½ tsp asafetida powder
½ tsp fenugreek powder
1tsp coriander seeds
1tsp cumin seeds
1tsp turmeric powder
1tsp garam masala
1tsp olive oil (2 syn/4=0.5 syn)
2tsp curry powder
4 cardamom seeds
4 curry leaves
1 red chili, finely chopped, deseeded (s)(sff)
2 garlic cloves, finely chopped (sff)
Knorr Dark Stock pot with 250mL water

Method

In a hot dry frying pan dry fry the seeds for 1 minute, when spitting, remove and crush to a powder, set aside.
Dry fry the meat to remove the fat, cook until brown then set aside.
Add 1tsp olive oil & fenugreek powder, cook the onions until brown, add the garlic, chopped chili return the meat to the pan, and add the crushed spices and the other spices & curry leaves, except the garam masala.
Cook for 10mins then add the tomatoes, cook for 40mins then add the garam masala and continue for a further 5mins, remove the curry leaves, serve with rice.

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Pete’s Chicken Biryani

Serves 4

Syn Free

Ingredients

600g chopped chicken (ff)
2 large onions, chopped into small pieces (s)(sff)
1 tsp “very lazy” garlic
1 tsp “very lazy” ginger
1 tsp “very lazy” chillies
1 tsp cumin
1 tsp turmeric
1 tsp coriander
1 tsp curry powder
½ ground cinnamon
1 tbsp. sweetener
Pinch of grated nutmeg
8oz basmati rice (rinsed) (ff)
1 Cinnamon stick
1 tin chopped tomato (s)(sff)
1 Knorr chicken stock pot
1 400ml of hot water
½ cup frozen peas (ss)(ff)
2 bay leaves
*Fresh coriander

*1/2 cup raisins (if used then Syn)


Method

Wash the rice several times until the water runs clear then place the rice in a saucepan of boiling salted water with a cinnamon stick , cook with a lid on for 10-12 mins then remove the cinnamon stick, pour the rice through a sieve and then return to the saucepan, replace the lid and allow to steam.

In a frying pan sprayed with Fry Light cook onions, bay leaves, ginger, chillies & ginger until golden. Add the cumin, turmeric, coriander, cinnamon, sweetener & nutmeg, (raisins if required) cook for a further 5 mins.

Add chicken and brown it, cook for 10mins then add the tomatoes, stock, peas and cook until the chicken is cooked. Remove bay leaves.

(At this point you could place the curry in a slow cooker and leave on low for several hours and make the rice when you require the meal.)

Add the chicken to the rice and allow the flavours to infuse with the lid on for 5 mins, mix together and plate up, sprinkle with fresh coriander if required.

 

[bilsat]

Pete’s Chicken, Potato & Cauliflower Curry

Serves 2

Ingredients

1/2tsp Cinnamon
1/2tsp Chilli powder
1/2tsp Turmeric
4 Coriander seeds
1tsp Cumin seeds
1tsp Curry Powder
1Tbsp sweetener
1 Onion (s)(sff)
4 Garlic cloves (sff)
2 Cardamom pods
2 chillies, deseeded (s)(sff)
1cm ginger
1Red pepper thinly sliced (s)(sff)
250g Cauliflower cut into florets (s)(sff)
200g Chicken stock
150g Potato, cut into small cubes (ff)
325g Chicken thigh fillets, deboned & de-skinned (ff)
410g Chopped tomato (s)(sff)

Method

Part-boil the potatoes and cauliflower, (5 mins), drain and set aside.
Cook the chicken in a dry pan until browned, set aside.
Crush the cardamom, cumin & coriander seeds & add to the other spices in bowl.
In a food processor chop the onion, ginger & chillies, then fry in a frying pan until soft. Add the spices & mix to colour the onions, add the peppers, cook for 2 mins.
Add the pre-cooked potato, cauliflower, chicken, tomatoes & stock, bring to the boil then simmer for 30-40 mins until the stock has thickened.
Serve with rice, sprinkle the coriander leaves if required.

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Pete’s Chicken & Potato Curry

Serves 2

Ingredients

1/2tsp coriander
1/2tsp turmeric
1 onion (s)(sff)
1tsp garam masala
1tsp cumin seeds
1tbsp sweetener
2tsp curry powder
2 birds-eye chilli (s)(sff)
2 garlic cloves (sff)
2cm ginger root, grated
Knorr chicken stock pot
250g waxy salad potatoes cut in half (ff)
325g chicken thigh fillets, de-skinned, cut into small pieces (ff)
410g tin of chopped tomatoes (s)(sff)

Method

Blitz the onion, ginger, chilli & garlic in a mini blender, mix to a coarse paste.

Part boil the potatoes then drain & set aside.

Prepare the chicken, removing any fat, cut into small pieces and place in a bowl, add the blitzed ingredients & mix, Cover with cling film and marinate for at least 1hr.

In a frying pan, sprayed with Fry Light, add the cumin seeds until they start to spit, add the curry powder, turmeric, coriander, tomatoes, and sweetener, mix then add the chicken & cook for a few mins.

Add the potato, stock pot, mix well, bring to a boil then simmer for 20mins, add garam masala, cook for a further 5 mins, serve on a bed of rice.

 

[bilsat]

Pete’s Pizza made from Instant Mash

(Tested on the wife)


Serves 4

Ingredients

½ pack of Sainsbury Instant Mash (250g)
½ TSP of Garlic Powder.

Method

Add three ripped leaves of Basil.
Mix together then add hot water until the mix is like bread doe.
Add 1 egg and mix.
Spray a 10” Pancake pan with 2-3 Fry Light shots.
Press the mix into the pan and press down as thin as is possible.
Cook one side for 3 mins then turn over and cook other side for 3 mins.
Allow to cool.

Put Passata in a pan enough to cover Pizza base, add 1 TSP Tomato Puree and a few drops of “Worcester Sauce”, heat till thickened but DO NOT BOIL.

Coat the Pizza base with the Passata,
Add your choice of “Toppings”

Cook 1 Red Onion with Balsamic Vinegar until soft.
This was my choice of Toppings Onion, 40g Mozzarella balls, 2 slices of Lean Ham, sprinkle with 28g of Mild Hard Cheddar and place on Pre Heated Pizza Stone at 180/190 and cook until the cheese is bubbling.

Eat with Salad.

Sainsburys Ham Sainsburys
7 wafer thin breaded ham slices Cows Milk Mozzarella

Per 2 Slices Per 40g

Cal=36 Kcal=81.6
Fat=0.4g Fat=6.16g
Total Sugar=0.6g Sugar=0.5g
Salt=0.8g Salt=0.43g
Sat Fat=trace Sat Fat=4.0g

Sainsburys
Mild Hard Cheese

Per 28g

Kcal=110
Fat=9.1g
Total Sugar=0.2g
Salt=0.5g
Sat Fat=6.2g

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Pete’s Pizza from Instant Mash

Pineapple & Ham

Serves 4

Ingredients

Use 125g from a pack of Sainsbury Instant Mash (250g)
One Tsp of mixed herbs.
1 onion chopped lengthways (s)(sff)
6 Basil leaves

Method

Mix together then add hot water until the mix is like bread doe.
Add 1 egg and mix.

Spray a Flat Pan with 3-4 Fry Light shots, wipe across pan.
Press the mix into the pan and cover in Clingfilm, rolling out with a rolling pin as thin as possible, remove Clingfilm.

Cook one side until light brown then using a large dinner plate warmed up and slightly wetted, place on top of pizza base and turn over, add 2-3 Fry Lights then return the pizza base to the pan and cook other side 3-6 mins depends on thickness.
When cooked to the correct colour, leave on pan and add tomato base.

Put Passata in a pan enough to cover Pizza base, add 1 TSP Tomato Puree and a few drops of “Worcester Sauce”, heat till thickened but DO NOT BOIL.
Coat the Pizza base with the Passata

Add One slice of Lean thin sliced ham, cut into small strips, also cover with small pineapple wedges and use 4 of your allowance of Extra Light Laughing Cow wedges broken up and spread around the pineapples.

If the base is stuck to the pan then reheat and you will find that it will be easier to slide to your oven stone.

Place on Pre Heated Pizza Stone at 180/190 and cook until the cheese is bubbling.

Eat with Salad.






If you want better cheese then use 45g of Mozzarella cheese balls and 25g of low fat Cheddar grated on. But it will increase the Syn value!

 

[bilsat]

Pete’s Mong/Moong Bean Pizza



Serves 4

Ingredients

250g Mong/Moong Beans, soaked for 24hrs (s)(ff)
300ml Passata (s)(sff)

“Toppings”

50g low fat cheddar cheese, grated
50g mozzarella cheese, cut into slices
Chorizos slices 0.5 syn each
1 Red pepper (s)
1 chilli, deseeded (s)

Method

Soak the mung/moong beans for a minimum 24 hrs, changing the water several times, drain through a sieve, save the water.
Place into a food processor and if the beans don’t appear to liquidise add water until they do.
Pour into a small frying pan sprayed with Fry Light and cook for about 4 mins then turn over and cook the other side. Allow to cool.

Put Passata in a pan enough to cover Pizza base, add 1 TSP Tomato Puree and a few drops of “Worcester Sauce”, heat till thickened but DO NOT BOIL.

Coat the Pizza base with the Passata,
Add your choice of “Toppings”

Preheat the oven to 200c and using an oven mat place on the middle shelf for 20 mins or until the toppings are cooked.

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Pete’s Mung Bean Wraps

Ingredients

200g/Cup of Mung/Moong Beans (s)(ff)
Makes about 8 wraps
Salt
Method

Soak the beans in cold water for between 12 -24 hrs. Depending whether they are split beans or whole, changing the water at regular intervals, removing any hardened beans.
When ready grind them using a food processer and a small amount of water, adding salt, until you have a mixture similar to a pancake mix but slightly thicker.
Heat a frying pan sprayed with Fry Light until its hot then ladle the mix and smooth out using the base of the ladle to form a thin coating, cook for 3-4 mins and flip over and cook until the other side is done. Use for wraps while still slightly warm to ensure easy folding.

 

[JezVonSavage]

Pete, I'm down with everything except the Marrow!!

 

[bilsat]

Pork Pizza Slice


Pete’s Pork Pizza Slice
Serves 2

Ingredients

2 Pork chops (all fat removed)(100g on Green=1Heb)(ff)
1 Red Onion (finely chopped) (s)(sff)
1 Red Pepper (finely chopped) (s)(sff)
1 Cup of Passata (s)(sff)
1/2tsp oregano
*1/2tsp of chilli flakes (remove if you don’t want it hot!)
45g (Ee & O) or 65g (G= 1Hea) reduced fat Mozzarella cheese (per person)
1Tbsp sweetener
Handful of chopped Parsley

Method

Remove any fat from the pork chops and then cover with cling film and using a mallet
Beat the meat until its 5mm thick, put to one side.

Put the passata, oregano, *chilli, sweetener and pepper in a small saucepan and cook until the sauce thickens.

Preheat the grill and place the pork chops on a flat tray, grill for 4 mins each side, spoon the sauce over them and add the mozzarella, return to the grill and cook until the cheese is bubbling, remove and sprinkle with the parsley, serve with a salad.

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Pete’s Moroccan Couscous Salad

Serves 2

2.5 Syn/each

Ingredients

100g couscous (ff)
½ tsp cinnamon
200mL boiling vegetable stock
75g ready to eat apricots, chopped finely (s) (1Heb)(s)(sff)
100g cucumber, chopped finely (s)(sff)
2 tomatoes, deseeded and chopped finely (s)(sff)
Zest of a lemon (ss)(sff)
1 celery stick, chopped finely (s)(sff)
1 Tbsp lemon juice (ss)(sff)
2 Tbsp fresh mint, chopped finely
1 spring onion, chopped finely (s)(sff)
* Pre-cooked chicken (ff)
* Runny honey

* Optional extra’s


Method

Place the couscous in a large bowl and add the hot stock. Mix with a fork, cover with cling film and set aside for 5 mins.

Fluff up the couscous and add the other ingredients, add seasoning.
* Add chicken if you want.
Cover and put in the fridge to cool until required

 

[bilsat]

Pete’s Tuna Couscous Salad

Serves 2

Ingredients

100g couscous (ff)
200mL boiling vegetable stock
100g cucumber, chopped finely (s)(sff)
Zest of a lemon (ss)(sff)
1 celery stick, chopped finely (s)(sff)
1 Tbsp lemon juice (ss)(sff)
1 spring onion, chopped finely (s)(sff)
1 small tin of Tuna (ff)
Lettuce, finely chopped (s)(sff)
1 Tomato, finely chopped (s)(sff)


Method

Place the couscous in a large bowl and add the hot veg. stock. Mix with a fork, cover with cling film and set aside for 5 mins.

Open 1 tin of tuna and flake it, add to the now cooled couscous .
Fluff up the couscous and add the other ingredients, zest the lemon, add seasoning.

Cover and put in the fridge to cool until required

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Pete’s Coleslaw



Ingredients

1 Small White Cabbage (s)(sff)
1 Spanish onion (s)(sff)
1 Red Onion (s)(sff)
1 Large Carrot (s)(sff)
Hellmann’s Lighter than Light Mayonnaise (1tbsp=0.5syn)

Method



Shred all the vegetables to the same size and mix together in a serving bowl.
Add salt & pepper. Spoon in the mayonnaise & mix to suit!

 

[bilsat]

Pete’s Beef Salad

Serves 1

Ingredients

Lettuce Leaves (s)(sff)
1 Tomato (s)(sff)
1 Spring Onion (s)(sff)
5cm Sliced Cucumber (s)(sff)
2 Small boiled Potato’s (ff)
2 Pre-cooked Beef Slices (ff)
50g Couscous (ff)
1Tbsp Branston Pickle (1syn)
100mL veg stock

Method

Cook the potatoes, prepare the couscous by adding the boiling veg stock to the couscous, stir, cover in cling film and set to one side for 5-10mins while waiting for the potato’s to boil, slice the lettuce, tomato, cucumber & spring onion. Plate up, add Branston if required.

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Pete’s Slow-Cooker Sausage & Beans


Serves 4

Ingredients

4 Sainsbury’s “Be good to yourself” extra lean
Cumberland Sausage (0.5 syn each) (ff)
400g Baked Beans (ss)(ff)
400g Cannellini Beans, rinse in hot water (ss)(ff)
400g Borlotti Beans, rinse in hot water (s)(ff)
400g Chopped Tomatoes (s)(sff)
500mL Knorr Rich Beef Stock-Pot Stock
1 large onion (s)(sff)
4 slices smoked bacon, finely cut into strips
1tsp dried thyme
1tsp paprika
1 chilli, deseeded and chopped finely (s)(sff)
Splash of light soy sauce
Splash of Worcester sauce

Method

Spray a frying pan with Fry Light and cook the onion, chilli & bacon with the sausage until cooked.

Switch the Slow-Pot to “high” and add the beans, add the Worcester sauce, soy sauce, thyme, paprika & 500mL of the stock.

Cut the sausage into 16 pieces and add to the Stock-Pot with the other frying pan ingredients.

Bring to a boil and add extra stock to cover the ingredients and then turn the heat to”low”

 

[bilsat]

Pete’s Chilli Con Carni
(Slow Cooker version)

Serves: 4

Ingredients

1 large onion, finely chopped (s)(sff)
1 Red onion, finely chopped (s)(sff)
1 tsp “very lazy” garlic
1 tsp “very lazy” chilli
1 tsp ground cumin
1 tsp ground coriander
1 tsp paprika
1 x 397g/14oz can chopped tomatoes (s)(sff)
284ml/½ pint Knorr “Rich Beef” stock
salt and ground black pepper
2x410g Kidney Beans, drained & rinsed (s)(ff)
454g/1lb extra lean beef mince (ff)
1 Carrot, finely chopped (s)(sff)
1 Celery, finely chopped (s)(sff)
Method
Pre-heat the slow cooker.
Cook the mince in a frying pan on high heat to remove any remaining fat and cook until brown, remove from the pan and set to one side.
Fry the onion, carrot, celery, gently over a low heat for 6-8 minutes, until softened and golden. Return the mince to the pan.
Add the garlic, chillies and all the spices and continue frying, stirring occasionally, for 2-3 minutes. Add the canned tomatoes, tomato puree and stock. Stir well and bring to the boil. Reduce the heat and simmer gently for 20 minutes, until the liquid is slightly reduced.
Season with salt and pepper and add drained kidney beans. Pour into slow cooker and leave on “low” until you want to eat.
Serve hot with some plain boiled rice and a salad.

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Pete’s Chilli Con Carni

Serves: 4

Ingredients

1 large onion, finely chopped (s)(sff)
1 Red onion, finely chopped (s)(sff)
1 tsp “very lazy” garlic
1 tsp “very lazy” chilli
1 tsp ground cumin
1 tsp ground coriander
1 tsp paprika
1 x 397g/14oz can chopped tomatoes (s)(sff)
284ml/½ pint Knorr “Rich Beef” stock
salt and ground black pepper
2x 405g Kidney beans drained & rinsed (s)(ff)
454g/1lb extra lean beef mince (ff)
)
1 Carrot, finely chopped (s)(sff)
1 Celery, finely chopped (s)(sff)
1 tbsp Sweetener
Method
Cook the mince in a frying pan on high heat to remove any remaining fat and cook until brown, remove from the pan and set to one side.
Fry the onion, carrot, celery, gently over a low heat for 6-8 minutes, until softened and golden. Return the mince to the pan.
Add the garlic, chillies and all the spices and continue frying, stirring occasionally, for 2-3 minutes. Add the canned tomatoes, tomato puree, sweetener and stock. Stir well and bring to the boil. Reduce the heat and simmer gently for 20 minutes, until the liquid is slightly reduced.
Season with salt and pepper and add drained kidney beans. Cook for a further 5mins, making sure the beans are hot. Serve hot with some plain boiled rice and a salad.

 

[bilsat]

Pete’s Slow Cooker Goulash


Serves 4 people

1Ib Braising steak all fat removed, cut into chunks (ff)
1 Large onion, roughly chopped (s)(sff)
400g mushrooms sliced (s)(sff)
2 cloves garlic crushed (sff)
1 Tbsp Paprika
1 large Carrot roughly chopped (s)(sff)
1 Celery Stick (s)(sff)
1 Bayleaf
350g Passata (s)(sff)
1 Knorr Beef Stock Pot
½ Pt water
Salt & Pepper
Splash of Worcester Sauce

1 Red pepper chopped & deseeded (
1 Green pepper chopped & deseeded
or
Jar of flame grilled roasted peppers in vinegar drained and chopped


Method

Spray a frying pan with Fry light and heat up, place the meat in the pan and brown it, stirring it to prevent it sticking.
Meanwhile switch the slow cooker on high.
When meat is browned then place into slow cooker and add all the other ingredients including a pint of the beef stock. Add Salt & Pepper & A splash of Worcester Sauce
When boiling, turn down to the lowest setting , replace the lid and leave as long as you like but at least 2 Hrs.
If it is too thick then add more water as required.


Serve with

400g pasta of your choice.
or Your favourite Veg

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Pete’s Harissa Coated Chicken with Roasted Veg

Serves 2

Ingredients

2 chicken breasts (ff)
1 onion, cut into 4 (s)(sff)
1 leek cut into 2cm pieces (s)(sff)
1 carrot cut into 2cm pieces (s)(sff)
1 potato, cut into 4 (ff)
1 jar of Harissa Paste
Cajun Seasoning
4 rashers of smoked bacon (ff)

Method

Wrap the chicken with 2 slices of smoked bacon with the fat removed. Coat the chicken with the Harissa paste and place in an ovenproof dish, sprayed with Fry Light, and set aside.

Coat the potatoes with Cajun seasoning. Prepare the other vegetables and put them into an ovenproof dish, sprayed with Fry Light, place into an oven preheated to 180c for 30-40 mins or until the veg are cooked.

After 15 mins place the chicken into the oven.

Serve with a bowl of salad.

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Pete’s Chicken wrapped in Bacon with cheese


Serves 2

Ingredients

2 chicken breast (ff)
45g of mozzarella cheese, reduced Fat (1xHea)
6 slices of smoked lean bacon (ff)
3 Tomatoes (s)(sff)
Peas (ss)(ff)
1 Onion (s)(sff)
125Ml rice (ff)
Basil leaves

Method

Preheat the oven to 180c place bacon onto a board and remove any fat then using the back of a knife stretch the bacon then wrap the chicken slightly overlapping each other.

Apply Fry light to the casserole dish, place each chicken piece into dish. Cut the tomatoes and place either with the chicken or a small oven ready dish, sprinkle with balsamic vinegar and add a few basil leaves.

Bake in oven for approx 10-15 mins or until bacon is slightly browned and then remove from the oven and cover with the mozzarella cheese and return to the oven for a further 10 mins or until the chicken has cooked and the cheese has melted.

While the chicken is cooking. cook the finely chopped onion in a small pan with the peas.
When the rice has cooked remove from the pan and tip into a sieve and place back on the pan and steam it for a few minutes, remove and add the onion and peas and then plate up.

Remove chicken and tomatoes, remove the basil leaves and place on the rice.

Enjoy with salad.

 

[bilsat]

Pete’s KFC Chicken Drumsticks

Serves 2

Ingredients

6 Chicken Drumsticks (ff)
1tsp mixed herbs
1tsp Knorr Aromat
4 slices of wholemeal bread from a 400g Loaf (2Heb/2=1Heb)
1/2 tsp Paprika
Pepper
3 eggs (ff)
Greaseproof paper to cover an oven tray




Place four slices from a 400g wholemeal loaf into the microwave and cook for 2-3 minutes, remove and allow to cool.

When breadcrumbs are cold place into a mini grinder with the herbs, paprika & Aromat and season with Pepper grind to a fine powder, place in a medium size plastic bag.

Prepare an oven tin by covering the inside with greaseproof paper.

Break the eggs into a small dish.

Set oven to 180c

Place the Chicken Drumsticks into a saucepan of water, bring to the boil, turn down to simmer for 5 mins, remove drumsticks and allow to cool.

When cool remove the skin, you should have a moist piece of Chicken.

Firstly dip the drumstick in the egg and then holding the bone of the drumstick, place into the bag, close the open end of the bag and holding it tightly, shake until the drumstick is covered with the breadcrumb mix. Remove and place on the baking tray, adding breadcrumbs where they are missing!
Cook for about 15-18 mins or until the drumsticks look nicely browned…


Serve with salad.


Knorr Aromat 90g tub

1 teaspoon:

Kcal =8.05
Carbs =0.75
Sugar =0.40
Fat =0.18
Sat fat =0.09
Sodium =1.17
Salt based
On Sodium=2.90

--------------------------------------------------------------


Pete’s Spicy Chicken Drumsticks


Serves 4


Ingredients

12 Chicken Drumsticks, skinned (ff)
1 Tbsp hot paprika
2 Tsp Turmeric
4 Tbsp dark soy sauce
2 Tbsp garlic salt
2 Tsp ground ginger
4 Tbsp white wine vinegar


Method

Slash the flesh of the chicken a few times and place in a large bowl.
Mix the spices, soy sauce, garlic salt, ginger & vinegar, then pour over the chicken and cover then marinate for 6-8hrs.

Preheat the oven to 200c, place the chicken on a baking tray lined with greaseproof paper. Cook for 10 mins then lower the oven to 180c for the remaining 20-25mins or until cooked through.

Have with a Salad

 

[bilsat]

Pete’s Turkey Twizzlers



2 Turkey Breast portions (ff)
1tsp mixed herbs
1tsp Knorr Aromat
2 slices of wholemeal bread
¼ tsp Paprika
Pepper
2 eggs (ff)
Greaseproof paper to cover an oven tray




Place two slices from a 400g wholemeal loaf into the microwave and cook for 2-3 minutes, remove and allow to cool.
When breadcrumbs are cold place into a mini grinder with the herbs, paprika & Aromat and season with Pepper grind to a fine powder, place in a medium size dish.

Break the two eggs into a small dish.
Set oven to 180c

Cut the Turkey into strips.
Dip the turkey into the egg, and then the breadcrumbs mix, then place on tray, repeats until all are done.
Place in oven and when they are browned, turn over and repeat.

Serve with salad.







Knorr Aromat 90g tub

1 teaspoon:

Kcal =8.05
Carbs =0.75
Sugar =0.40
Fat =0.18
Sat fat =0.09
Sodium =1.17
Salt based
On Sodium=2.90

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Pete’s Piri-Piri Chicken
Based loosely on SW mag Jan/Feb 2011



Free on Extra Easy
Serves 4
Ingredients

3 garlic cloves
2 Tbsp. of Schwartz Perfect Shake Piri-Piri
4 skinless Chicken Fillets (ff)
8 small tomatoes cut into half (s)(sff)
4 red onions cut into quarters (s)(sff)
8oz/225g wholegrain brown rice (ff)
1 red Pepper cut into quarters and deseeded (s)(sff)
1 green Pepper cut into quarters and deseeded (s)(sff)
1 large Carrot, cut into strips, cut 30mm long (s)(sff)
1 Stick of Celery, cut into stripes, cut 30mm long (s)(sff)
1 Tsp mixed Herbs
*(1 potato, cut into small squares)(ff)

Method

Preheat the oven to 180c; rub the chicken with garlic and cover in the Piri-Piri mix, place in a non-stick baking tray with the onions, tomatoes, peppers, carrot and celery.

Spray with Fry Light and roast for 25-30 mins or until cooked.

Cook the rice as per instructions on the packaging.

Serve on a bed of rice, with* (oven-baked potato squares) and salad.


*optional extra