My Wise Main Meal (Including Gravy/Sauce) Recipes
- Thread starter Kwise1
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Kwise1
THE WISE ONE
(SPAGHETTI) BOLOGNESE
SYN FREE
Serves 4 on EE ( if a Green Day 100g Raw Pork is a HEB or use quorn mince) - if mince is not less than 4% fat please syn it
Ingredients
400g Tin Chopped Tomatoes
1 Large Onion, finely chopped
1 Large Carrot, peeled & diced
4-5 mushrooms, diced
3 Tblsp Tomato Puree
150ml stock (1 cube)
1 Packet of extra lean mince
Fresh basil
Any Italian dry herbs eg oregano
Onion Salt
Salt & Pepper
(dried spaghetti & I like parmesan so use as HEA Or SYN it)
Add all ingredients to a large frying pan
Bring to the boil stirring in order to break up the mince evenly
Simmer for a good hour or longer, stirring occasionally.
Add extra salt & pepper to taste - sometimes I add a pinch of Splenda
Serve with spaghetti or pasta and Parmesan or other grated cheese
Sent from my iPhone using MiniMins
SYN FREE
Serves 4 on EE ( if a Green Day 100g Raw Pork is a HEB or use quorn mince) - if mince is not less than 4% fat please syn it
Ingredients
400g Tin Chopped Tomatoes
1 Large Onion, finely chopped
1 Large Carrot, peeled & diced
4-5 mushrooms, diced
3 Tblsp Tomato Puree
150ml stock (1 cube)
1 Packet of extra lean mince
Fresh basil
Any Italian dry herbs eg oregano
Onion Salt
Salt & Pepper
(dried spaghetti & I like parmesan so use as HEA Or SYN it)
Add all ingredients to a large frying pan
Bring to the boil stirring in order to break up the mince evenly
Simmer for a good hour or longer, stirring occasionally.
Add extra salt & pepper to taste - sometimes I add a pinch of Splenda
Serve with spaghetti or pasta and Parmesan or other grated cheese
Sent from my iPhone using MiniMins
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Laura_carlburgess
Gold Member
Made you s&s last night. Was so nice! There's some lovely recipes on here. Thanks for posting x
Laura_carlburgess
Gold Member
Ooh Definitely 
the salmon pasta is going to be the next on my list of meals to make x
the salmon pasta is going to be the next on my list of meals to make xHampshireMogs
Member
Just wanted to say thank you for this recipe (and the whole thread, there are so many recipes I can't wait to try!). I made it on wed evening and it was SO nice! Compared to having a measly 1/2 sachet of blue dragon stir fry sauce packet, this was fab
Looking forward to experimenting with other meats, and also trying some of your other recipes.
cupofteapet
Full Member
and again thank you from me too, keep them coming please, yummy!
Laura_carlburgess
Gold Member
Hey hun
Looking at doing a SW chilli for some friends tomorrow night... Don't suppose you have a recipe? X
Looking at doing a SW chilli for some friends tomorrow night... Don't suppose you have a recipe? X
Kwise1
THE WISE ONE
CREAMY TOMATO PRAWN TAGLIATELLE (serves 2-4) 3 SYNS total
GREEN DAY (if EE day add a side salad)
Ingredients
70-100g dry Tagliatelle per person
Frylight
1 medium onion, finely chopped
200g chopped tomatoes & basil (i used the tetrapak one- but a tin will be fine too)
80ml White wine (mine was Blossom Hill- work out SYN value for yours)
165ml / 6 fl.oz fish stock ( 1cube)
200g 0% fat Greek Yogurt
125g per person cooked prawns (1 HEB)
METHOD
Boil water and cook Tagliatelle per instructions
To a frying pan fry chopped onions in frylight until soft and add chopped tomatoes. Stir & cook for 1 minute
Add stock & wine and bring to the boil.
Simmer for 5 mins (longer if a thicker sauce preferred)
Add prawns and heat through
Remove from heat. Stir in Greek Yogurt a spoonful at a time and mix in thoroughly. Return to a gentle heat, stirring being careful not to curdle.
Drain Tagliatelle and serve .
Your syns will be dependant on the wine used.
Sent from my iPhone using MiniMins
GREEN DAY (if EE day add a side salad)
Ingredients
70-100g dry Tagliatelle per person
Frylight
1 medium onion, finely chopped
200g chopped tomatoes & basil (i used the tetrapak one- but a tin will be fine too)
80ml White wine (mine was Blossom Hill- work out SYN value for yours)
165ml / 6 fl.oz fish stock ( 1cube)
200g 0% fat Greek Yogurt
125g per person cooked prawns (1 HEB)
METHOD
Boil water and cook Tagliatelle per instructions
To a frying pan fry chopped onions in frylight until soft and add chopped tomatoes. Stir & cook for 1 minute
Add stock & wine and bring to the boil.
Simmer for 5 mins (longer if a thicker sauce preferred)
Add prawns and heat through
Remove from heat. Stir in Greek Yogurt a spoonful at a time and mix in thoroughly. Return to a gentle heat, stirring being careful not to curdle.
Drain Tagliatelle and serve .
Your syns will be dependant on the wine used.
Sent from my iPhone using MiniMins
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Last edited:
ashington44
Full Member
Thank you so much for taking the time to post these lovely recipes. I have planned and shopped for our evening meals for this week using your recipes and will let you know my thoughts.
Kwise1
THE WISE ONE
SAUSAGE, PORK & VEGETABLE PILAF
(0 syns total on EE DAY)
(try exchanging for quorn for a green day)
Serves 2-4 (depending on portion size)
INGREDIENTS
Frylight
4 Joes Pork Sausages (grilled and sliced into chunks)
150g Cubed Pork (all visible fat removed)
2 medium red onions, peeled & cut into wedges
1 red pepper, deseeded & cubed
1 orange pepper, deseeded & cubed
150g large white mushrooms, washed & quartered
1 Garlic clove, crushed
175g basmati (or long grain) rice
300ml & 1 pork stock cube
2 tblsp Dark Soy Sauce
1 rounded tblsp Tomato Puree
Black pepper
(I grilled the sausages whilst preparing the veg)
To a large saucepan spray frylight & heat.
Fry the pork until sealed & brown. Remove but keep warm
Spray more frylight to the pan and add the prepared veg & garlic. Fry until lightly brown. Add the rice, stock, soy sauce & tomato puree. Stir until combined. Add black pepper.
Return pork to the pan with the sausage.
Bring to the boil. Then lower to a gentle simmer & cover & cook for 30 mins or until the stock has been absorbed.
Serve
We had 2 large bowlfuls - there is a good large bowlful left - but careful - it's moreish!!
(other meat can be used instead of pork)
Sent from my iPhone using MiniMins
(0 syns total on EE DAY)
(try exchanging for quorn for a green day)
Serves 2-4 (depending on portion size)
INGREDIENTS
Frylight
4 Joes Pork Sausages (grilled and sliced into chunks)
150g Cubed Pork (all visible fat removed)
2 medium red onions, peeled & cut into wedges
1 red pepper, deseeded & cubed
1 orange pepper, deseeded & cubed
150g large white mushrooms, washed & quartered
1 Garlic clove, crushed
175g basmati (or long grain) rice
300ml & 1 pork stock cube
2 tblsp Dark Soy Sauce
1 rounded tblsp Tomato Puree
Black pepper
(I grilled the sausages whilst preparing the veg)
To a large saucepan spray frylight & heat.
Fry the pork until sealed & brown. Remove but keep warm
Spray more frylight to the pan and add the prepared veg & garlic. Fry until lightly brown. Add the rice, stock, soy sauce & tomato puree. Stir until combined. Add black pepper.
Return pork to the pan with the sausage.
Bring to the boil. Then lower to a gentle simmer & cover & cook for 30 mins or until the stock has been absorbed.
Serve
We had 2 large bowlfuls - there is a good large bowlful left - but careful - it's moreish!!
(other meat can be used instead of pork)
Sent from my iPhone using MiniMins
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Last edited:
