Try these.....................
Pete’s Tuna Couscous Salad
Serves 2
Ingredients
100g couscous
200mL boiling vegetable stock
100g cucumber, chopped finely
Zest of a lemon
1 celery stick, chopped finely
1 Tbsp lemon juice
1 spring onion, chopped finely
1 small tin of Tuna
Lettuce, finely chopped
1 Tomato, finely chopped
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
Pete’s Chicken Stir-Fry
Serves 2
Ingredients
1 chicken breast per person, cut into strips
1stir-fry veg pack
1x 150g pack Amoy “straight to wok” fine noodles 1.5syn
150g button mushrooms, sliced
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
1 garlic clove, finely chopped
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,
Pete’s Harissa Chicken
Serves 2
Ingredients
2 Chicken Breasts
1 Medium Potato, chopped into quarters
1 Red Onion, chopped into quarters
1 Onion, chopped into quarters
1 Carrot, chopped into quarters
1 Parsnip, chopped into quarters
Broccoli
Harissa Paste
Method
Spray an oven-proof dish with Fry Light and fill with the chopped veg. Cook at 180c for 25-35 mins until cooked.
Place the broccoli into a small saucepan filled with salted water, cook for 5 mins after the chicken has had the Harissa added. Drain when cooked.
Place the chicken in an oven-proof dish and cook for 20 mins, remove from the oven and coat with the Harissa paste, return to the oven for a further 10 mins.
Pete’s Sloppy Joes
Serves 2
Ingredients
250g Low Fat Mince Beef
1 Onion, finely chopped
1 Garlic, finely chopped
250mL Passata
1 Pepper, chopped
1 Tbsp. Sweetener
1 Tbsp. Worcester sauce
1 Tbsp. Apple Vinegar
1 Tsp mixed herbs
1 Tsp Paprika
1 Tsp Mustard
Wholemeal Baps 3.5Syn or 1xheb each
Method
In a heavy frying pan brown the mince in small batches by cooking at a high heat and allow to brown before disturbing, set aside.
Add fry Light to the pan and cook the onion, pepper & garlic for 5 mins or until transparent.
Return the mince to the pan and add the Passata, sweetener, Worcester sauce, mustard, vinegar, mixed herbs & Paprika. Mix well and allow to fully cook, adding seasoning to taste, serve in a toasted wholemeal Bap.
