Pete's Recipe Book

Hi All, after several requests for my recipes, here they are!
I am not a trained cook, all recipes are homemade and usually experimental! The measurements can be altered as required, I use a fan assisted cooker, lots of herbs, any improvements please tell me.
From now on you should see on all my recipes, the following....
s=speed weight loss
ss=super speed weight loss
ff= free foods
sff= super free food

Pete
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Pete’s Leek and Potato Soup

Serves 4

Ingredients

1Ltr Knorr Chicken Stock (made from 1 Knorr Chicken Stock Pot dissolved in boiling water)
1 small onion, peeled and finely chopped (s)(sff)
2 large leeks, finely chopped (s)(sff)
1 small potato, peeled and finely chopped (ff)
1-2 tbsp. very finely chopped chives
½ Tsp mixed herbs
Splash of Worcester Sauce
Chives

Method

Using a large saucepan, sprayed with Fry Light, add the onion, leek and potato and cook over a high heat for 10 minutes, stirring constantly so that the vegetables sweat (that is cook without colouring.)

Make up the stock with hot water. Add the stock to the sweated vegetables and bring to the boil. Cover and cook over a medium heat for 12 minutes.

Use a hand blender blitz until smooth. Sprinkle with chives



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Pete’s Minestrone Soup

Serves 4

Ingredients

1 carrot, chopped finely(s)(sff)
1 onion, chopped finely (s)(sff)
1 leek, chopped finely (s)(sff)
1 tomato, chopped finely (s)(sff)
50g macaroni pasta
1 chicken stock cube
1Ltr boiling water
1 Tsp mixed herbs
Seasoning

Method

Add all chopped vegetables into a pan sprayed with Fry Light, cook for 5 mins to allow the vegetables to “sweat”.

Mix the stock cube with the boiling water and add to the vegetables along with the pasta and mixed herbs.

Bring to the boil then reduce the heat to a simmer and leave for 30 mins

Pete’s Spicy Chicken Noodle Soup

Serves 4

Ingredients

200g chopped pre-cooked chicken pieces (ff)
1 Ltr chicken stock, made with Knorr chicken stock pot & hot water
1 150g pack of Amoy “straight to wok”) rice noodles (ff)
1 onion, finely chopped (s)(sff)
1 carrot, finely chopped (s)(sff)
1 celery stick, finely chopped (s)(sff)
1 chilli, deseeded, finely chopped (s)(sff)
1 Tbsp chopped parsley

Method

Cook onions in a saucepan sprayed with Fry Light, cooked until soft, add carrot, celery & chicken, cook for 10 mins, add stock and bring to the boil, turn the heat down and simmer for 10 mins, add the noodles and cook for a further 2 mins then add chopped parsley and serve when piping hot.



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Pete’s Superior Tomato Soup


Serves 2

Ingredients


400g of chopped tomatoes (s)(sff)
600mL stock using a vegetable stock cube
1 small onion, finely chopped (s)(sff)
1 small carrot, finely chopped (s)(sff)
1 stick of celery, finely chopped (s)(sff)
1/8 sweet red pepper, finely chopped (s)(sff)
1 tsp “very lazy” garlic
1 tsp “Worcester sauce”
1 tbsp sweetener

Method

Cut up the onion and put into a saucepan after spraying with Fry Light and cook until transparent. Cut up the carrot, sweet pepper & Celery into small pieces and add to the pan, add the vegetable stock and garlic mix for 2 mins, stirring all the time.

Add the tomatoes to the stock and cook for a few minutes and add a few drops of Worcester sauce.

Bring to a boil then reduce heat and simmer for 20 mins then remove from the heat and using a liquidiser reduce to liquid. Add seasoning and sweetener to taste. Return to the heat for a further 10 mins.

Pete’s Mushroom Soup
Serves 4
Ingredients
1 Ltr Hot vegetable stock
100g white mushrooms, chopped finely (s)(sff)
1 onion, chopped finely (s)(sff)
1 celery stick, chopped finely (s)(sff)
1 garlic clove, chopped finely (sff)
1 tsp mixed herbs
Method
Spray a saucepan with Fry light and add the onion and garlic and “sweat” for 5 mins.

Add mushrooms and cook for a few minutes then add the hot stock, herbs, and bring to the boil then reduce the heat and simmer for 15 mins.

Remove from the heat and part liquidise, leaving small pieces of mushroom, with a hand blender, add seasoning to taste, simmer for a further 15 mins.



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Pete’s Onion Soup

Serves 4
Ingredients
3 medium onions (s)(sff)
1 tbsp. sweetener
1 Ltr beef stock (Knorr rich beef stock pot)
1 tsp garlic(sff)
1 garlic clove
56g low fat cheddar cheese, grated (from daily allowance) or 8syn in total
1 tsp Dried thyme
2 slices from a 400g loaf=1 Heb
* 175mL medium white wine=6 syn

Method

Cook the onions and garlic in a pan sprayed with Fry Light until soft, add the sweetener and *white wine, continue to cook for 35-40 mins on a low/medium heat, stirring regularly until they are soft, sticky and sweet.
Add stock, thyme, salt & pepper and cook for a further 20 mins.

Prepare two slightly stale slices of bread (from your daily allowance) rub with the garlic clove then cover with the cheese and place under the grill and cook until the cheese is bubbling.

Either cut the bread and float it on the soup or as a side dish!

Pete’s Butternut Squash & Carrot Soup


Serves 4

Ingredients

1 Medium size Butternut Squash, cut into 30mm cubes (leave the skin on) remove seeds. (s)(sff)
1 Knorr Vegetable stock pot made into 1Ltr stock
1 Knorr Herb stock pot
1 onion, finely chopped (s)(sff)
3 carrots, finely chopped (s)(sff)
2 celery sticks, finely chopped (s)(sff)
1 Garlic clove (sff)

Method

Spray a frying pan with Fry Light, cook the onion garlic & celery until soft, add the cut butternut squash, along with the carrot bring to the boil, add the herb stock and then simmer for 30-40 mins until everything is soft. Remove from the heat and blitz with a hand blender.

Season with salt & pepper.




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Pete’s Christmas Soup

Serves 4
Ingredients
Iceland Pre-cooked chicken chunks 300g (ff)
4 smoked bacon rashers, all fat removed (ff)
3 or 4 Sainsbury “be good to yourself” extra lean Cumberland sausage depending on how small you want the “pigs in blankets” to be (0.5 syn per sausage)(ff)
Small box of stuffing mix (optional) Sainsbury’s “Basic Stuffing”. Makes up to 24 balls (0.45 syns each) remove as many as you want and freeze the rest.
2 Ltr of Knorr chicken stock pot
Cupful of frozen peas (ss)(ff)
2 potatoes, peeled (ff)
2 medium onions (s)(sff)
2 cloves of garlic (sff)
2 carrots (s)(sff)
1 celery stick (s)(sff)
1 parsnip (s)(sff)
Dash of Worcester sauce
Dried sage

Method
Put the chicken in a saucepan, cover in chicken stock, keep the rest of the stock, and cook until the meat falls apart, remove and allow to cool, then shred the meat, set to one side.
Put the sausages into the fridge and chill, remove and slide the meat out of each skin, cut into 3 or 4 pieces, depending whether you want small or large “pigs in blankets” remove any fat from the bacon and cut diagonally to make 2 triangle pieces, roll the sausage meat from the widest end until you reach the end, return to the fridge until you want to cook. Freeze any remaining ones. Made the stuffing balls as directed on the package. Freeze any remaining ones. Cook in the oven with the sausages, for about 20 mins until cooked & browned.
Lightly fry the rough chopped onions, celery & cloves in a large soup pan. Add the stock, dried sage and peeled roughly chopped potatoes. Peel and chop the carrots & parsnip into small pieces, Leave to simmer for 25 mins until the vegetables are soft then blitz with the hand blender to make a rustic soup base. Season with Worcester Sauce, salt and pepper.
Add the chicken and peas to the soup base & simmer for 20 minutes. Plate up & place the stuffing balls & “pigs in blankets” on the top of the soup.

really impressed with ur soups mate. well done

Pete’s Healthy Winter Soup (V)

Serves 4

Ingredients

410g chopped tomato (s)(sff)
1 onion, finely chopped (s)(sff)
1 chilli, finely chopped, deseeded (s)(sff)
1 carrot, finely chopped (s)(sff)
1 celery stick (s)(sff)
200g garden peas (ss)(ff)
410g cannellini beans (s)(ff)
Splash of Worcester sauce
750mL veg stock
1tbsp sweetener

Method
Cut all the veg to size, spray a deep saucepan with fry Light and add the onion, celery, carrot & chilli, cook until soft, add the beans, tomato & peas and stock, bring to a boil then reduce the heat & simmer for 150 mins. Add the peas and the Worcester sauce, and season with salt & pepper, simmer for a further 5 mins.
This soup is better when reheated.

Pete’s Salmon Fishcakes

Serves 4

Ingredients

400g potatoes/ 2 large potatoes (ff)
140g fresh salmon/ 2 salmon fillets (ff)
1 handful of parsley
1 lemon (ss)(sff)

Method

Peel and cut the potatoes and boil them in salted water in a large saucepan, after 10mins put a bamboo steamer or a colander, on top of the saucepan, with the salmon in it, seasoned with salt & pepper, if using a colander cover with cooking foil to allow the salmon to steam. Cook for a further 10 mins.

When the potatoes and the salmon are cooked then remove the salmon, flake it and remove the skin, and place in a grass dish, drain the potatoes and then return to the pan, mash and allow to cool.

Add the potatoes, lemon rind & juice, parsley and salt & pepper, scup up in your hand a portion of the mix and form into a fishcake, adjusting them to a size that suits you.

Place into a fridge to allow them to stiffen.

Spray a frying pan with Fry Light and cook until browned, turn over and repeat.

Have with Couscous & Salad




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Pete’s Salmon & Watercress

Serves 2
Ingredients
1 pack of salmon slices (ff)
1 bag of watercress (s)(sff)
2 eggs (ff)
Tub of dried dill

Method

Wipe and dry the salmon, place on a piece of cooking foil, drizzle lemon juice on the salmon, sprinkle with dill and place cut slices of lemon on the salmon. Wrap the salmon with the foil, sealing the sides to maintain the juices, fold over leaving space along the top for the salmon to swell while cooking.

Per-heat an oven to 170C (fan oven) (180C (standard oven) and cook on the middle shelf for 20 mins.

Share out a bag of watercress between two plates and cook the egg as you like it, fried or poached.

Remove the salmon and place on the watercress, add the egg and serve with a salad bowl.

Enjoy!

Pete’s Salmon Stir-Fry

Serves 2

Ingredients

2 Salmon Fillets (ff)
150g Amoy “straight to wok” udon thick noodles 0.5 Syn on Ee & G, 10 Syn on O (ff)
120g Amoy Chow Mein Stir-Fry Sauce 8.5 Syn
1 tsp Sunflower Oil 2Syn
½ onions (s)(sff)
½ red onions (s)(sff)
200g peas (ss)(ff)
200g green beans (s)(sff)
½ red peppers (s)(sff)
Runny honey
Light soy sauce

Method

Place the salmon in a shallow dish, cover the salmon in light soy sauce & runny honey, and cover in Clingfilm and leave to marinade.

Preheat the grill and cook the Salmon for 5-10 mins each side.

In the meantime heat the wok and spray with sunflower oil, add the veg & cook for 5 mins, add the noodles and stir-fry sauce and cook for a further 5mins.

Plate up and place the salmon on top, serve with a salad.



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Pete’s Fish Italiano (V)

Serves 2

Ingredients

1tsp tarragon
3 garlic cloves (sff)
Zest and juice of 1 lemon (s)(sff)
2 cod fillets 150—200g each (ss)(ff)
1 cupful of frozen peas (ss)(ff)
1 pack of Italian salad (bellegio, lollo sosso, lambs lettuce, rocket, parsley & chervil )(sff)
* 2 medium potatoes (ff)
* 375mL skimmed milk (from your daily allowance=1Hea)

Ingredients for sauce

1tbsp tomato puree (s)(sff)
1 onion, finely chopped (s)(sff)
3 garlic cloves (sff)
1 stick of celery, finely chopped (s)(sff)
1 carrot, finely chopped (s)(sff)
2tbsp sweetener
1tsp basil
400g chopped tomatoes (s)(sff)

Method

Make a paste with tarragon, garlic, lemon zest & juice, blitz in a food processor, Place the cod in a foil-lined oven-proof shallow dish, and cover them with the tarragon & garlic mix. Close the foil and cook for 25 mins at 180C.

In the meantime, spray a frying pan with Fry Light and cook the onions until transparent, add the garlic, carrot, celery & basil, cook for 10 mins then remove from the heat and liquidize the mix. Return to the heat for a further 10 mins.
Cook the frozen peas in a small pan filled with cold water until soft set to one side.

*If you want potatoes then peel and cook in a saucepan filled with salted water for 20 mins, drain the water then mash them, add milk from your daily allowance to obtain a smooth mix, set aside & keep warm.
When the fish has cooked then plate up, serve with *potatoes and a side salad.

Pete’s Salmon & Vegetable

Serves 2

Ingredients

2 Salmon Fillets (ff)
1 broccoli stalk (s)(sff)
1 cup of frozen peas (ss)(ff)
8 small salad potatoes (ff)
1tbsp “runny honey”
1tbsp light soy sauce
1 lemon, use the rind & sliced thinly, also the juice (ss)(ff)
Salad
Lettuce, carrot, tomato, onion, red pepper & celery (s)(sff)

Method

Place the salmon in a dish; tip the soy sauce over the salmon followed by the runny honey, cover in Clingfilm and place in the fridge to marinate.

Pre-heat the cooker to 180c, remove the salmon from the dish and place on a piece of tinfoil to form a “loose parcel”, add some of the marinade, sprinkle with chopped dill and add sliced lemon pieces along the length of the salmon, grate the rind of the lemon across the salmon, loosely wrap and place in a oven-proofed dish, and place in the cooker for 25 mins or until the salmon is cooked (the salmon will start to go a lighter shade and flake easy).

Cut the potatoes in half and cook in salted water for 20-25 mins. When cooked, drain in a sieve and cover.

Cut the broccoli into florets and place in a saucepan of salted boiling water along with the peas, bring to the boil and cook for 5 mins until “Al Dente”, remove and drain.

Plate up the salmon, removing the lemon and liquid, add the potatoes, broccoli & peas, add lemon juice if required. Serve with a side salad.



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Pete’s Spaghetti Bolognese Sauce

Ingredients
250g Extra Lean mince beef (ff)
1 Onion, finely chopped (s)(sff)
1 Carrot, finely chopped (s)(sff)
1 Celery, finely chopped (s)(sff)
1Tbsp “very lazy” garlic (sff)
1Tbsp Basil
1Tbsp Tomato Puree (s)(sff)
1 Tbsp. Sweetener
1 Red Pepper, sliced & de-seeded (s)(sff)
350mL Passata (s)(sff)
250mL Stock made with a Vegetable Knorr “stock pot”
Shake of Worcester sauce
* Parmesan cheese if required
Method

Cook the mince in a dry frying pan until the meat is browned, remove from the pan and set aside.

Spray the pan with Fry Light and cook the onion, carrot, red pepper, celery & garlic for 5 mins to soften, return the beef to the pan, add the basil, mix together and cook for a few mins then add the passata, sweetener & tomato puree, sprinkle with Worcester sauce mix and simmer for 20 mins, add the stock and continue to simmer for a further 10 mins.
Cook your spaghetti as per the instructions on the packaging, plate up, and add the Parmesan if required.

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 (s)(sff)
Sainsbury’s 100% Bulgar Wheat Macaroni (ff)
(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 (ff)
175g taggiatelli pasta (ff)
2 eggs medium or large size (ff)
150g Kraft Extra Light Philadelphia (2 Heb)
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.

Pete’s Baked Bean & Ham Lasagne


Serves 2

Ingredients

Pack of lasagne sheets (ff)
900g bottle of passata (s)(sff)
Slices of smoked wafer thin ham (ff)
1 tin 410g baked beans (ss)(ff)
Mixed herbs
Oven-proof dish
90g low fat cheddar (2x Hea) or 50g 7 syn/2=3.5 syns

Method

Soften the lasagne sheets with boiling water to make life easy, and then purr a thin layer of passata in the base of the oven-proof dish that has been sprayed with Fry Light.
Cover with lasagne sheets, layer of baked beans, layer of lasagne, layer of passata, layer of ham, layer of passata, layer of lasagne, layer of baked beans, layer of lasagne and then the final layer of passata, soaking all of the lasagne, sprinkle with mixed herbs, then grate the low fat cheddar over it all and place in a hot oven at 180c for 30mins covered with tinfoil, then remove the tinfoil for the last 10 mins




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Pete’s Jamaican Rice and Peas

Serves 4

Ingredients


1 400g tin of red kidney beans (s)(ff)
1 medium onion, chopped (s)(sff)
1 spring onion , crushed (s)(sff)
2 cloves garlic, minced (sff)
2 teaspoon dried thyme
200mL low fat coconut milk (Blue Dragon 3.5syn per 100ml)
water (or chicken or vegetable (sbroth)
1 scotch bonnet chilli )(s)(sff)
1 cup long grained brown rice (ff)
Salt and pepper to taste

Method

Rinse beans and leave to drain.
Heat a large saucepan sprayed with Fry Light. Add onions and garlic and cook, stirring, until soft. Add the thyme, the beans and the coconut milk plus water to make up 4 cupful, and simmer, covered, for ten minutes. Add the rice and bring to a boil. Place the chilli on top. Reduce heat and simmer, covered, for 30-40 minutes or until all of the moisture has been absorbed by the rice. Remove the scotch bonnet chilli.
Serve with chicken.



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Pete’s Leek & Mushroom Risotto

Serves 2

Syn Free

Ingredients

150g Arborio rice (ff)
150g mushrooms, sliced (s)(sff)
750Lt vegetable stock
2 leeks, finely chopped (s)(sff)
1 lemon (ss)(sff)
½ cupful of frozen peas (ss)(ff)
1 onion, finely chopped (s)(sff)
Parmesan cheese (out of your daily allowance)

Method

Boil a kettle and make 750 Lt of vegetable stock, using a vegetable cube or use homemade stock.

Spray a large saucepan with Fry Light and cook the onions & leeks until transparent.

Add the rice and allow it to be coated by mixing all ingredients, cut the lemon and drizzle the juice over the rice and cook for 5 mins.

Using a ladle add 2 ladles of hot stock at a time, cook until all liquid has gone then repeat until ¾ stock has been used. Add peas & mushrooms.

When all stock has been used up grate parmesan cheese over the rice and put a lid on it and leave to steam. Serve on a hot bowl and have a side salad with it.

Pete’s Butternut Squash & Mushroom Risotto

Serves 2


Ingredients

150g Arborio rice (ff)
150g Butternut squash, de-skinned and cut into approx..10mm cubes (s)(sff)
1 Ltr chicken stock (s)(ff)
150g mushrooms, cleaned & chopped into slices (s)(sff)
1 stick celery, washed & chopped to small pieces (s)(sff)
½ cupful of frozen peas (ss)(ff)
1 onion, chopped into small pieces (s)(sff)
1 lemon (ss)(sff)
1 Tbsp of Worcester sauce
30g Parmesan cheese (1 Hea each) or 1 level Tbsp=1.5 syns

Method

Make 1Ltr of chicken stock, using a chicken cube or use homemade stock.
Spray a large saucepan with Fry Light and cook the onions, celery& butternut squash, cook until the onions are transparent.
Add the rice and allow it to be coated by mixing all ingredients, cut the lemon and drizzle the juice over the rice and cook for 5 mins.

Using a ladle add 2 ladles of hot stock at a time, cook until almost all the liquid has gone, then add peas, mushrooms & Worcester sauce.

When all stock has been used up, turn off the heat & grate parmesan cheese over the rice and put a lid on it and leave to steam. Serve on a hot bowl and have a side salad with it.




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Pete’s Spicier Creole Jambalaya-2

Serves 4 – 2 syns per serving

Ingredients

1x 175g chicken breast, cut into bite sized pieces (ff)
2 tablespoons Cajun spice
1x medium onion, chopped (s)(sff)
2x garlic cloves, crushed (sff)
½ tspTurmeric
1x fresh red chilli, deseeded and chopped finely (s)(sff)
1x yellow and red pepper, deseeded and chopped (s)(sff)
500ml chicken or vegetable stock
4x Sainsbury’s Spicy & Succulent mini Chorizos=80g 2 Syn each.(ff)
1x 400g can chopped tomatoes (s)(sff)
200g long grain rice (ff)
Parsley, chopped roughly
Bay leaf
* Tabasco, if you like it hotter!
lemon wedges (ss)(sff)

Method

Mix the Cajun with a small amount of water to make a paste, place the chicken breast in a small bowl and toss it to cover it with the sauce.

Spray a large frying pan with low fat cooking spray. Add the chicken and stir fry for 4 minutes.

Wash rice under cold water several times until the water runs clear, put to one side.
Stir in the onion, garlic, chilli and peppers and fry for another 4 minutes until they are slightly browned and softened.

Add the stock, chorizo, tomatoes, rice and the bay leaf, then bring it all to a boil. Turn down the heat and simmer for about 30 minutes until the rice is cooked and has absorbed all the liquid. Drizzle with the lemon juice

* Add Tabasco, if you want it hotter

Serve with a salad.

Pete’s Thai Style Fish Cakes


Serves 4

Ingredients

185g/2 Sainsbury’s responsibly sourced cod steaks (ss)(ff)
1 Onion (s)(sff)
1tsp “Very Lazy” garlic
1tsp “Very Lazy” gingers
1tsp “Very Lazy” Lemongrass paste
1tsp Fish sauce
1tbsp Thai Green Curry sauce
6 Spring Onions cut into 30mm pieces (s)(sff)
25g Coriander
2 Birds Eye Chilli’s (s)(sff)
1 Lime Zest (ss)(sff)
Juice from Lime (ss)(sff)

Method

Pre-heat oven to 200c
Put all the ingredients into a food processor and reduce to a finely ground mix, season with salt & pepper, remove & place in a mixing bowl, cover with Clingfilm and place in a fridge to allow mix to firm up.
Remove and form into small fishcakes, fry in a frying pan sprayed with Fry Light for 4-5mins, turning over once, until browned.
Place in an oven-proof shallow dish, sprayed with Fry Light and cook for 6-8mins until cooked.
Serve on a bed of rice & a side salad



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Pete’s Mushrooms in a Creamy Sauce

Serves 4
Ingredients
250g button mushrooms, sliced (s)(sff)
1 onion, finely chopped (s)(sff)
1 Tsp “very lazy” garlic
1 Tsp “very lazy” ginger
1 Schultz garlic, mushroom & cream sauce (4.5 Syn/4 =< 2 Syn)
375mL skimmed milk (3 Syn/4=< 1 Syn)
100g Couscous (ff)

Method

Mix a little milk with the sauce mix in a small pan until all lumps are removed, continue to add the milk, place on a low light and bring to the boil, stir until thickened, put to one side.
Make up Couscous as per the instructions on the packaging & cover with clingfilm until the sauce is ready.

Spray a pan with Fry Light and add the onion, garlic & ginger, cook until soft add chopped mushrooms and cook for 5 mins to infuse the flavours, add sauce and cook for a further 5 mins, season and serve with the Couscous..

OOh Pete, can't wait to have a go at some of these!!

Put a link in your sig so we can all head straight here

wow thanks pete im certainly trying some of these x

Pete’s Meatballs in Tomato Sauce

Serves 4

Ingredients

Knorr Herb stock pot
1 tsp dried oregano
1 onion, finely chopped (s)(sff)
1 red pepper, sliced (s)(sff)
1 green pepper, sliced (s)(sff)
1 carrot, finely chopped (s)(sff)
1 stick of celery, finely chopped (s)(sff)
2 garlic cloves, finely chopped (sff)
6 rashers of smoked bacon, cut into strips (ff)
225g mushrooms, sliced (s)(sff)
200mL passata (s)(sff)
400mL chopped tomatoes (s)(sff)
2Tbsp tomato puree (s)(sff) (1syn)
1Tbsp sweetener
2 Sainsbury’s extra lean Cumberland sausages per person (0.5 syn per sausage)(ff)

Method

Remove the skin from the sausage and make 3 meatballs from each sausage by rolling into balls.
Fry in a frying pan sprayed with Fry Light until browned, remove from the pan and set aside.

Add Fry Light to an oven-proof pan and cook the bacon until crisp, add the celery, carrot, peppers, onion & garlic, cook until soft. Return the meatballs to the pan.

Add the tomatoes, oregano and passata, place the stock pot contents on top of the ingredients, cover with a lid, bring to the boil, add sweetener, then reduce the heat to a simmer for 30 mins, add puree.
Add the mushrooms and simmer for 10 mins, serve with pasta .


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Pete’s Beef Stroganoff

Serves 4

Ingredients

400g Sainsbury’s extra lean casserole steak, sliced into strips (ff)
2 onions, sliced (s)(sff)
2 garlic cloves, finely chopped (sff)
150g button mushrooms (s)(sff)
1tsp paprika
1tbsp Worcester sauce
1 Knorr herb stock pot
1 Knorr beef stock pot made into 250g stock
1 pack of Schultz garlic, mushroom & cream sauce (4.5 syn/4=1.125 syns each)
350mL skimmed milk (3syn/4=0.75 syn each)
300g long grain rice (ff)
1 chilli, finely chopped & de-seeded (s)(sff)
Cupful of frozen peas (ss)(ff)

Method

Place the beef into the freezer for 30-45 mins to stiffen it, remove & slice into thin strips, cook dry in a frying pan until browned, remove & set aside.

Spray the frying pan with Fry Light and sweat the onions, chilli & garlic, add the button mushrooms & cook for a few minutes, add the Knorr Herb stock pot, mix well until the herbs are infused.

Add the beef, mix well, and add beef stock. Make up the sauce mix as per the instructions on the packet and when it starts to thicken, add to the beef & mushrooms, mix well add the paprika, Worcester sauce, (At this point you could place ingredients in a slow cooker and leave to slow cook.) seasoning & cook for 20-30 mins. Put the peas in 5 mins before serving.

Measure the amount of rice required, add 3 times the amount of water, add rice & cook for 20 mins, or until the water has gone, removed when cooked, place in a sieve & place the sieve on the saucepan and cover with a lid, allow to steam for a few minutes, until the beef is ready.

Serve on a bed of rice.

Pete’s Tuna & Mozzarella Bake

Serves 4

Ingredients

300g Macaroni pasta (ff)
130g (drained weight) tin of tuna (s)(ff)
120g/or cup of frozen peas (ss)(ff)
400ml chopped tomatoes (s)(sff)
180g Mozzarella cheese (4 Hea/4=1 Hea) or low fat 100g/4=2.5 syns
90g reduced fat cheddar cheese (2 Hea)
2 spring onion, finely chopped (s)(sff)
1 tsp English mustard
1 Knorr herb stock pot

Method

Boil a saucepan of salted water & add the macaroni & cook for 8 mins until “Al Dente” drain in a sieve. Return to the saucepan.
Flake the tuna, add macaroni, onion, peas, mustard, tomatoes, stock pot & broken up mozzarella cheese, mix together to coat all the pasta, Place ingredients into an oven-proof shallow dish, grate the cheddar over the top and cook for 25-30 mins until cooked and the cheese has melted.





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Pete’s Moroccan mushrooms & Couscous (V)

Serves 4

Ingredients

1 Cinnamon stick
1tbsp Ras-el-hanout
2 Red onion, finely chopped (s)(sff)
2 Garlic cloves, sliced (sff)
12 semi-dried apricots, chopped small (s) 6 syns/4=1.5 syn (sff)
1tsp cumin
1tsp “runny honey”
200g Couscous (ff)
250g button mushrooms, cut in half (s)(sff)
410g Chopped Tomato’s (s)(sff)
410g Chick Peas (s)(sff)

Method

In a large frying pan sprayed with Fry Light, cook the onion, garlic, cinnamon stick & cumin together for 5 mins to colour the onions, add the mushrooms, tomato, chick peas & runny honey, add the Ras-el-hanout and mix, cook for 20 mins.

In the meantime boil 400mL of water, add to the Couscous, mix the chopped apricots, cover with Clingfilm and set aside for 10 mins, remove the Clingfilm and fluff up, plate up with the mushrooms, remove the cinnamon stick and disregard, season and serve.

Pete’s Spaghetti Carbonara


Serves 2

Free on Extra Easy

Ingredients

175g dried spaghetti (ff)
2 rashers of smoked bacon, chopped into small pieces (ff)
2 eggs (ff)
100g Philadelphia extra light cheese spread (1Heb on green)
Handful of fresh chives

Method

Cook spaghetti as per packet instructions 8 mins =”Al Dente”
Cook the Bacon in a dry frying pan until done then remove and put to one side.

Break 2 eggs into a bowl and beat them together along with seasoning, chopped chives and the Philadelphia cheese.

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



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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.

Pete’s Savoury Marrow

Serves 4

Ingredients

250g Extra Lean mince beef (ff)
1Kg Marrow (s)(sff)
1 Onion, finely chopped (s)(sff)
1 Carrot, finely chopped (s)(sff)
1 Celery, finely chopped (s)(sff)
1Tbsp “very lazy” garlic
1Tbsp Basil
1Tbsp Tomato Puree (s)(sff)
1 Tbsp. Sweetener
1 Red Pepper, sliced & de-seeded (s)(sff)
350mL Passata (s)(sff)
Shake of Worcester sauce
45g Low Fat Cheddar cheese, grated (1Hea)
45g Mozzarella cheese, cut into small pieces (1Hea)

Method

Cook the mince in a dry frying pan until the meat is browned, remove from the pan and set aside.

In a food chopper, chop the onion, carrot, celery & basil.
Spray the pan with Fry Light and cook the onion, carrot, red pepper, celery & garlic for 5 mins to soften, return the beef to the pan, mix together and cook for a few mins then add the passata, sweetener & tomato puree, sprinkle with Worcester sauce mix and simmer for 20 mins.

Prepare the marrow by cutting lengthways and remove the seeds, cut a thin layer from the bottom side of the marrow so that it sits firmly when you put it in an oven-proof dish.

Pre-heat the oven to 160c and line the oven-proof dish with tinfoil to create a “pocket” spray with Fry Light, lay the marrow in it, spoon the mince mixture into the two scooped out halves, Loosely fold the tinfoil to seal it but allow space for the steam to escape, cook for 30 -45mins , then open the tinfoil & check if the flesh is soft, if it is, then add the cheese, return uncovered for a further 20 mins to melt the cheese and brown the top. Served with salad.



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Pete’s Paella

Serves 4

Ingredients

1 Onion, finely chopped (s)(sff)
250g Pre-cooked chicken chunks (ff)
16 slices Sainsbury’s spicy & succulent chorizo slices (38 pack) (1/2 syn each) chopped finely (ff)
4 garlic, chopped (sff)
1 red pepper half, sliced, the rest chopped small (s)(sff)
1 green pepper half, sliced, the rest chopped small (s)(sff)
400g chopped tomatoes (s)(sff)
300g/1.5 cups of paella rice (ff)
8 mushrooms, sliced (s)(sff)
500mL chicken stock
2tsp turmeric
1 cup frozen peas (ss)(ff)
1 lemon (ss)(sff)
* Add sea food if required

Method

Cook the onions, garlic, chorizo sausage, & peppers in a large flat pan sprayed with Fry Light for 5 mins.
Add the pre-cooked chicken, * seafood, mushrooms, tomatoes, turmeric, peas & stock, bring to the boil, add the rice and the zest of the lemon, cut the lemon and add the juice, stir to mix then DO NOT STIR AGAIN
Lay the sliced peppers to decorate and simmer until the rice is cooked and the stock has reduced to below the surface of the cooked ingredients, remove from the heat add cover for 5-10 mins. Serve with a side salad.

Pete’s Chicken Cacciatore

Serves 4

Ingredients

Knorr Herb stock pot
1 tsp dried oregano
1 onion, chopped (s)(sff)
1 red pepper, chopped (s)(sff)
1 green pepper, chopped (s)(sff)
1 carrot, chopped (s)(sff)
1 stick of celery, chopped (s)(sff)
2 garlic cloves, finely chopped (sff)
2 chicken breasts (s)(ff)
6 rashers of smoked bacon, cut into strips (ff)
225g mushrooms, sliced (s)(sff)
200mL passata (s)(sff)
400mL chopped tomatoes (s)(sff)
1Tbsp tomato puree (1 syn)(sff)
1Tbsp sweetener


Method

Spray a frying pan with Fry Light and brown the chicken, set aside and keep warm.

Add Fry Light to an oven-proof pan and cook the bacon until crisp, add the celery, carrot, peppers, onion & garlic, cook until soft.

Return the chicken, add the tomatoes, oregano and passata, place the stock pot contents on top of the ingredients, cover with a lid, bring to the boil, add sweetener, then reduce the heat to a simmer for 30 mins, add puree, continue cooking for 20 mins until the chicken is cooked.

Add the mushrooms and simmer for 10 mins, serve with pasta or roasted veg.



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Pete’s Mushy Pea Curry

Serves 4

Syn Free on EE

Ingredients

1 300g Tin of mushy peas (ss)(ff)
1 400g chopped tomatoes (s)(sff)
1 onion, chopped finely (s)(sff)
2 Tbsp. of garam masala
1 Tbsp. of curry powder
1 Tsp paprika
1 Tbsp. sweetener
Method
Cook the onion in a pan sprayed with fry Light until transparent

Add curry powder & paprika, stir continuously for a few minutes until the onions are coated.
Add the mushy peas, tomatoes, sweetener and cook for 15 mins until it thickens. Add garam masala 5 mins before the end of cooking.

Allow to cool then blitz with a hand blender.

When reheating add 100mL per person of hot water and bring to the boil, then turn to simmer.

Add chicken to the sauce or use it as a general sauce.

(I had chicken & chips)