Pete's Recipe Book
- Thread starter bilsat
- Start date
thank you
bilsat
Really likes to cook
Pete’s Sweet & Sour Pork (2013)
Pete’s Sweet & Sour Pork (2013)
(Based on a recipe on the SW website)
Serves 2
Ingredients
¼ tsp Chinese 5 spice
1 large onion, thinly sliced (s) (sff)
1 red pepper, deseeded and cut into strips (s) (sff)
1 large carrot, peeled and cut into matchsticks (s) (sff)
1 level tbsp. “Carrs sauce flour” (3.5syns/2= 1.75syns per person)
1 tbsp. white wine vinegar
2 garlic cloves, finely chopped (sff)
2 x 2cm rings of fresh pineapple cut into bite-size pieces
3 tbsp. light soy sauce
4 tbsp. tomato puree (s) (sff)
100g sugar snaps peas, halved lengthways (s) (sff)
150g Amoy “straight to wok” rice noodles (ff)
150ml chicken stock
250g pork loin steak, all visible fat removed, cut into strips
S & P
Method
Place a wok over a high heat. Spray the pork with low calorie cooking spray and season well. When the pan is hot, add the pork and stir-fry for 5-6 minutes or until cooked through. Transfer to a plate, cover and set aside.
Spray the pan with low calorie cooking spray and keep over a high heat. Add the onion, pepper, carrots and sugar snap peas and stir-fry for 5-6 minutes. Return the pork to the pan and cook for a further 3-4 minutes until piping hot.
Meanwhile in a bowl, mix the Chinese 5 spice, garlic, Carrs sauce flour, tomato puree, white wine vinegar, soy sauce and stock. Add the mixture to the pan, stir and reduce the heat to low. Cook for 3-4 minutes until thickened.
Add the noodles & mix through. Remove the wok from the heat and stir in the pineapple. Divide between 2 warmed bowls.
Pete’s Sweet & Sour Pork (2013)
(Based on a recipe on the SW website)
Serves 2
Ingredients
¼ tsp Chinese 5 spice
1 large onion, thinly sliced (s) (sff)
1 red pepper, deseeded and cut into strips (s) (sff)
1 large carrot, peeled and cut into matchsticks (s) (sff)
1 level tbsp. “Carrs sauce flour” (3.5syns/2= 1.75syns per person)
1 tbsp. white wine vinegar
2 garlic cloves, finely chopped (sff)
2 x 2cm rings of fresh pineapple cut into bite-size pieces
3 tbsp. light soy sauce
4 tbsp. tomato puree (s) (sff)
100g sugar snaps peas, halved lengthways (s) (sff)
150g Amoy “straight to wok” rice noodles (ff)
150ml chicken stock
250g pork loin steak, all visible fat removed, cut into strips
S & P
Method
Place a wok over a high heat. Spray the pork with low calorie cooking spray and season well. When the pan is hot, add the pork and stir-fry for 5-6 minutes or until cooked through. Transfer to a plate, cover and set aside.
Spray the pan with low calorie cooking spray and keep over a high heat. Add the onion, pepper, carrots and sugar snap peas and stir-fry for 5-6 minutes. Return the pork to the pan and cook for a further 3-4 minutes until piping hot.
Meanwhile in a bowl, mix the Chinese 5 spice, garlic, Carrs sauce flour, tomato puree, white wine vinegar, soy sauce and stock. Add the mixture to the pan, stir and reduce the heat to low. Cook for 3-4 minutes until thickened.
Add the noodles & mix through. Remove the wok from the heat and stir in the pineapple. Divide between 2 warmed bowls.
M Louise H
Gold Member
Sorry to be ignorant, but what is sauce flour?
bilsat
Really likes to cook
Pete’s Spicy Chicken Roast (2013)
Pete’s Spicy Chicken Roast (2013)
Serves 2
Ingredients
1 Broccoli Head , cut into florets (s) (sff)
1 Cup of frozen peas (ff)
1 tbsp. Tomato puree (s) (sff)
2 Spicy Chicken breasts (*Bobs) (ff)
2 Potatoes cut into quarters (ff)
2 Onions, cut in half (s) (sff)
2 Carrots cut into 5cm pieces (s) (sff)
50g Snap peas (s) (sff)
100mL Chicken stock
* Option
100g Red cabbage (s) (sff)
100g Butternut squash (s) (sff)
* Bob Willock Butchers 251 Longmore Rd. Shirley. Solihull B90 3ER 0121-744-2194
Method
Part cook the potatoes for 5 mins, remove then drain, return to the pan then add any seasoning of your choice, shake to distribute evenly. On a flat tray, sprayed with frylight, lay out the potatoes, carrots & onions. Place in a pre-heated oven at 180C for 30mins or until the potatoes are browned.
Place the chicken in a shallow oven-proof and place in the oven.
In a saucepan, cook the broccoli & peas for 5 mins, drain, cover & set aside.
Heat a saucepan of chicken stock, add 1tbsp tomato puree to thicken, reduce the heat and cook until it thickens.
Plate up.
Pete’s Spicy Chicken Roast (2013)
Serves 2
Ingredients
1 Broccoli Head , cut into florets (s) (sff)
1 Cup of frozen peas (ff)
1 tbsp. Tomato puree (s) (sff)
2 Spicy Chicken breasts (*Bobs) (ff)
2 Potatoes cut into quarters (ff)
2 Onions, cut in half (s) (sff)
2 Carrots cut into 5cm pieces (s) (sff)
50g Snap peas (s) (sff)
100mL Chicken stock
* Option
100g Red cabbage (s) (sff)
100g Butternut squash (s) (sff)
* Bob Willock Butchers 251 Longmore Rd. Shirley. Solihull B90 3ER 0121-744-2194
Method
Part cook the potatoes for 5 mins, remove then drain, return to the pan then add any seasoning of your choice, shake to distribute evenly. On a flat tray, sprayed with frylight, lay out the potatoes, carrots & onions. Place in a pre-heated oven at 180C for 30mins or until the potatoes are browned.
Place the chicken in a shallow oven-proof and place in the oven.
In a saucepan, cook the broccoli & peas for 5 mins, drain, cover & set aside.
Heat a saucepan of chicken stock, add 1tbsp tomato puree to thicken, reduce the heat and cook until it thickens.
Plate up.
M Louise H
Gold Member
Oh my good night. We've just had this for dinner and we all want more! I also added 1/2 tsp Chinese 5 Spice - delicious!
bilsat
Really likes to cook
Pete’s Chicken Tikka Masala (2013)
Pete’s Chicken Tikka Masala (2013)
Serves 2
Ingredients
½ tsp turmeric
½ tsp cumin
½ tsp coriander
1 onion, finely chopped (s) (sff)
1 tsp paprika
1 tsp garlic salt
1 cm ginger, peeled & grated
1tbsp lemon juice (ss) (sff)
1tbsp tomato puree (s) (sff)
1 tbsp. sweetener
2 garlic cloves (sff)
2tbsp “Tikka Masala Mix”
100g boiled rice (ff)
150mL Greek 0% fat free Yoghurt
250g Chicken pieces cut into 5cm chunks (s) (ff)
400g chopped tomatoes (s) (sff)
Method
In a bowl, mix the yogurt, saving 2tbsp, tomato puree, ginger, garlic, Tikka masala & lemon juice, mix well.
Place the cut chicken in a mixing bowl and add the paste, mix together to coat the chicken, cover, leave in the fridge to marinate for between 2 hours -24 hours.
In a deep Frying pan, sprayed with Fry Light, cook the onion, ginger & garlic until soft, add the paprika, garlic salt, cumin, turmeric, coriander, cook for 1 min add the chicken & marinade, cook for 5 mins then add the tomato, tomato puree & sweetener & simmer for 20 mins until the chicken is cooked and the sauce has reduced. Turn the heat off, wait for it to cool slightly then add 2tbsp of yogurt.
Serve with boiled rice.
Pete’s Chicken Tikka Masala (2013)
Serves 2
Ingredients
½ tsp turmeric
½ tsp cumin
½ tsp coriander
1 onion, finely chopped (s) (sff)
1 tsp paprika
1 tsp garlic salt
1 cm ginger, peeled & grated
|
1tbsp tomato puree (s) (sff)
1 tbsp. sweetener
2 garlic cloves (sff)
2tbsp “Tikka Masala Mix”
100g boiled rice (ff)
150mL Greek 0% fat free Yoghurt
250g Chicken pieces cut into 5cm chunks (s) (ff)
400g chopped tomatoes (s) (sff)
Method
In a bowl, mix the yogurt, saving 2tbsp, tomato puree, ginger, garlic, Tikka masala & lemon juice, mix well.
Place the cut chicken in a mixing bowl and add the paste, mix together to coat the chicken, cover, leave in the fridge to marinate for between 2 hours -24 hours.
In a deep Frying pan, sprayed with Fry Light, cook the onion, ginger & garlic until soft, add the paprika, garlic salt, cumin, turmeric, coriander, cook for 1 min add the chicken & marinade, cook for 5 mins then add the tomato, tomato puree & sweetener & simmer for 20 mins until the chicken is cooked and the sauce has reduced. Turn the heat off, wait for it to cool slightly then add 2tbsp of yogurt.
Serve with boiled rice.
Last edited:
Fatty_no_more
Slimming for my children
Looks yum!
When u say tikka masala mix do u mean just like a tikka mix from say asda or something x
bilsat
Really likes to cook
Hi There.
Yes, you can either make your own or a ready made spice mix but check on the ingredients to see if any oil has been added! do check the syns as some of the bottled mixes are quite high.
(Just checked the recipe & it appears the "mix" didn't appear in the ingredients!, just corrected it!)
Pete
Yes, you can either make your own or a ready made spice mix but check on the ingredients to see if any oil has been added! do check the syns as some of the bottled mixes are quite high.
(Just checked the recipe & it appears the "mix" didn't appear in the ingredients!, just corrected it!)
Pete
Fatty_no_more
Slimming for my children
bilsat
Really likes to cook
Pete’s Chilli Con Carni (2013)
Serves: 2
Ingredients
1 large onion, finelychopped (s) (sff)
1 Red onion, finelychopped (s) (sff)
1 Carrot, finely chopped (s) (sff)
1 Celery, finelychopped (s) (sff)
1 Garlic Clove, finelychopped (sff)
1 Chilli, deseeded& finely chopped (s) (sff) 1 tsp ground cumin
1 tsp ground coriander
1 tsp paprika
1 tbsp Sweetener
250mL Stock made witha Knorr “Rich Beef” stockpot
400g Red Kidney beans (s) (ff)
454g Extra lean beefmince (ff)
500g Pack of passata (Aldi) (s) (sff) Salt and ground black pepper
Method
Cook the mince in a casseroledish on high heat to remove any remaining fat and cook until brown, remove fromthe dish and set to one side.
Fry the onion, garlic,chilli, carrot & celery, gently over a low heat for 6-8 minutes, untilsoftened and golden. Return the mince to the pan.
Add the spices andcontinue frying, stirring occasionally, for 2-3 minutes. Add the red kidneybeans, passata, sweetener and stock. Season well. Stir and bring to the boil.Reduce the heat and simmer, or cook in an oven at 90C for several hours.
Serve hot with some plain boiled rice and a salad.
Pete’s Chilli ConCarni (2013)
Serves: 2
Ingredients
1 large onion, finelychopped (s) (sff)
1 Red onion, finelychopped (s) (sff)
1 Carrot, finely chopped (s) (sff)
1 Celery, finelychopped (s) (sff)
1 Garlic Clove, finelychopped (sff)
1 Chilli, deseeded& finely chopped (s) (sff) 1 tsp ground cumin
1 tsp ground coriander
1 tsp paprika
1 tbsp Sweetener
250mL Stock made witha Knorr “Rich Beef” stockpot
400g Red Kidney beans (s) (ff)
454g Extra lean beefmince (ff)
500g Pack of passata (Aldi) (s) (sff) Salt and ground black pepper
Method
Cook the mince in a casseroledish on high heat to remove any remaining fat and cook until brown, remove fromthe dish and set to one side.
Fry the onion, garlic,chilli, carrot & celery, gently over a low heat for 6-8 minutes, untilsoftened and golden. Return the mince to the pan.
Add the spices andcontinue frying, stirring occasionally, for 2-3 minutes. Add the red kidneybeans, passata, sweetener and stock. Season well. Stir and bring to the boil.Reduce the heat and simmer, or cook in an oven at 90C for several hours.
Serve hot with some plain boiled rice and a salad.
Stonehouse
New Member
Your food look amazing going try some your stuff
clairr0611
Member
Hi Pete,
I'm making the sweet and sour chicken tonight with Fanta Zero. Last time it just wouldn't thicken up much. Any suggestions to help with this?
Thanks
Clair
I'm making the sweet and sour chicken tonight with Fanta Zero. Last time it just wouldn't thicken up much. Any suggestions to help with this?
Thanks
Clair
bilsat
Really likes to cook
Pete’s Red Lentil Chicken Curry (2013)
Pete’s Red Lentil Chicken Curry (2013)
Serves 2
Ingredients
1tsp Cumin
1tsp Coriander
1tsp Turmeric
1tbsp Hot madras curry
1tbsp Sweetener
1 Onion, finely sliced (s) (sff)
1 Garlic clove, finely chopped (sff)
2cm cube of ginger, finely chopped
100g Red lentils (s) (ff)
100g Basmati rice (ff)
250g Chopped chicken (ff)
500mL Passata
S & P
Method
Wash the lentils until the water runs clear, drain and cook in a saucepan, just cover the lentils with water & heat until the water boils then reduce the heat to simmer, cover & cook for 20-30 mins , adding more water if required, until soft, drain & set aside.
In a frying pan sprayed with frylight, cook the chicken until browned all over, remove & set aside.
Add the onion, garlic & ginger, cook until soft then add the cumin, coriander, turmeric & madras curry, mix well & cook for 5 mins, return the chicken to the pan, add the passata , sweetener & cook for 20 mins.
In the meantime cook the basmati rice as per the packet instructions.
Add the lentils to the chicken & mix, plate up with the rice. Season to taste.
Pete’s Red Lentil Chicken Curry (2013)
Serves 2
Ingredients
1tsp Cumin
1tsp Coriander
1tsp Turmeric
1tbsp Hot madras curry
1tbsp Sweetener
1 Onion, finely sliced (s) (sff)
1 Garlic clove, finely chopped (sff)
2cm cube of ginger, finely chopped
100g Red lentils (s) (ff)
100g Basmati rice (ff)
250g Chopped chicken (ff)
500mL Passata
S & P
Method
Wash the lentils until the water runs clear, drain and cook in a saucepan, just cover the lentils with water & heat until the water boils then reduce the heat to simmer, cover & cook for 20-30 mins , adding more water if required, until soft, drain & set aside.
In a frying pan sprayed with frylight, cook the chicken until browned all over, remove & set aside.
Add the onion, garlic & ginger, cook until soft then add the cumin, coriander, turmeric & madras curry, mix well & cook for 5 mins, return the chicken to the pan, add the passata , sweetener & cook for 20 mins.
In the meantime cook the basmati rice as per the packet instructions.
Add the lentils to the chicken & mix, plate up with the rice. Season to taste.
