Carbonara with bacon and chicken. Boil 100g pasta. Fry 1 small onion, 1 garlic clove and trimmed bacon pieces until brown. Sauce is 2 eggs, 2 tbsp quark, 1/2 tbsp nat yogurt. I added chargrilled bgty chicken and 2 extra light laughing cow, sometimes use cheddar instead!
Syn free stir fry 450g lean stir fry beef 1pk stir fry veg 5tbs soy sauce 2 garlic cloves 1tsp grated ginger 4tbs chopped coriander 100ml beef stock 1 red chilli Mix beef, soy, chilli, ginger and garlic in bowl. Fry in frylight for 5 minutes. Add the veg and stock and fry for another 5-10 minutes. Season to taste, add the coriander and serve over egg noodles.
Parma ham wrapped Cod/pollock. Season fish, sprinkle over zest of 1 lemon and chopped rosemary. Wrap each fillet in 2 slices of ham, put in roasting tray with veg, spray with fry light and roast for 15 minutes. Served here with roasted baby new potatoes seasoned in schwarz season all garlic.
SW Chicken Nuggets! Wholemeal roll, salt and pepper, tsp mustard powder and tsp mixed herbs in a blender. Chicken cut into strips, dipped in egg, rolled in breadcrumbs. Cook at 220 for 20 minutes (on baking paper, sprayed with frylight). Only syns if not using bread as HEB!
SW 5 Spice Gammon 2 tsp Chinese 5-Spice powder 4 x 175g gammon steak cut into bite-sized pieces (remove all the fat first) Frylite or other syn-free cooking spray 2 red chillies, deseeded and finely sliced Finely grated zest and juice of an orange 1 level tbsp of runny honey 100 ml of chicken stock 2 tbsp dark soy sauce
Jerk chicken and carribean rice from Maria: Long grain rice, chicken, 1tsp thyme and ground ginger, 1tbsp cider vinegar, and soy, 1 garlic clove, 2tsp jerk seasoning, 2bottled roasted red peppers, grated carrot, chopped red onion, 200g mango, 200g pineapple, lime zest and juice. Cook rice to instructions. Make 4 slashes in each chicken breast. Put in bowl with thyme, ginger, vinegar, garlic, soy, 1tsp jerk. Grill 6mins each side. Meanwhile put red peppers, carrot, onion, mango and…
SW burgers extra lean minced beef 1 very finely chopped onion Worcestershire sauce 4 garlic clove, peeled and crushed Combine and make 4 patties. *Why not sneak some extra light Laughing Cow into the middle?* Grill for minutes.
Par boiled pasta and veg (used green beans and broccoli but whatever you fancy). Topping is 2 eggs mixed with natural yogurt or quark. I just add the yogurt until I like the consistency and season. Put 20g of my HEA reduced fat cheddar in the sauce, poured over the pasta and veg, then sprinkled the other 20g over the top.