jade.xoxo
Full Member
Are those chips syn-free? or how many syns are they?
Pete's Recipe Book
- Thread starter bilsat
- Start date
Are those chips syn-free? or how many syns are they?
slimming sinead
Full Member
bilsat said:
Hi Pete
Thanks a million for all your recipes! They're fab & I love the egg fried rice. I was making it again this evening & noticed the syns. I just wanted to double check that it's correct that 1 tbsp sesame oil is 2 syns. The book seems to suggest that all oil is 6 syns for a tbsp. Or maybe the recipe should say 1 tsp rather than 1 tbsp?
dextersmum
Gold Member
I made Pete's rice without the Sesame oil 'cos didn't have any and still tasted amayzzzing and is a real winner in our family x
slimming sinead
Full Member
bilsat said:
Thanks Pete.
bilsat
Really likes to cook
Pete's Herb Chicken
Pete’s Herb Chicken
(Based loosely on a James Martin recipe)
Serves 2
Ingredients
1 Chilli, deseeded (s) (sff)
1 Lime, cut into wedges (ss) (sff)
1 lemon, zested & juiced (ss) (sff)
1 Tbsp. extra virgin olive oil (1Heb)
3 Tbsp. 0% Yoghurt (ff)
5g coriander leaves
5g Parsley
15mm cube of ginger, peeled
15g mint leaves
20g basil leaves
100g long grain rice (ff)
325g pack of thigh fillets (ff)
Method
Cut the chicken into large chunks, place in a large bowl, set aside.
In a food possessor place the herb leaves, chilli, ginger, lemon zest & 1tbsp juice, olive oil & yoghurt, puree to a smooth paste.
Season & pour over the chicken, mix well, cover & marinade for at least 1 hour in the fridge.
Preheat the oven to 180c.
Remove the chicken from the fridge, place in a oven tray, sprayed with Fry Light, cook for 30 mins or until cooked, turn over to cook evenly, spoon the sauce over the chicken.
Cook the rice as per instructions on the packaging.
Serve with lime wedges on a bed of rice and a light salad.
Pete’s Herb Chicken
(Based loosely on a James Martin recipe)
Serves 2
Ingredients
1 Chilli, deseeded (s) (sff)
1 Lime, cut into wedges (ss) (sff)
1 lemon, zested & juiced (ss) (sff)
1 Tbsp. extra virgin olive oil (1Heb)
3 Tbsp. 0% Yoghurt (ff)
5g coriander leaves
5g Parsley
15mm cube of ginger, peeled
15g mint leaves
20g basil leaves
100g long grain rice (ff)
325g pack of thigh fillets (ff)
Method
Cut the chicken into large chunks, place in a large bowl, set aside.
In a food possessor place the herb leaves, chilli, ginger, lemon zest & 1tbsp juice, olive oil & yoghurt, puree to a smooth paste.
Season & pour over the chicken, mix well, cover & marinade for at least 1 hour in the fridge.
Preheat the oven to 180c.
Remove the chicken from the fridge, place in a oven tray, sprayed with Fry Light, cook for 30 mins or until cooked, turn over to cook evenly, spoon the sauce over the chicken.
Cook the rice as per instructions on the packaging.
Serve with lime wedges on a bed of rice and a light salad.
Rowan Rose
Member
Thank you Pete! It's herb chicken for tea tomorrow, it looks wonderful 
Sent from my iPhone using MiniMins
Sent from my iPhone using MiniMins
bilsat
Really likes to cook
Pete's Mushrooms, Peas & Rice
Pete’s Mushrooms, Peas & Rice
Serves 2
Ingredients
1 Onion, finely chopped (s) (sff)
1tsp low fat margarine (1 syn/2=0.5 syn)
50g frozen peas (ss) (ff)
100g long grain rice (ff)
125g button mushrooms (s) (sff)
300mL skimmed milk (6 syns/2=3 syns or 1Hea)
Schultz garlic, mushroom & cream sauce (4.5 syns/2=>2 syns)
Salt & Pepper
Method
Measure the amount of rice that you want, add 3 times the amount of water, bring to the boil and cook until the water has been cooked away, remove from the heat, drain in a sieve, return to the heat in the sieve, reduce the heat to it’s lowest, cover and steam for a few minutes, set to one side & keep warm.
In a saucepan cook the onions until soft, add the frozen peas, mix well, cook for a further 5 mins then add to the rice.
In another saucepan add the margarine & mushrooms, cook for 5 mins stirring to coat the mushrooms, season, set aside & keep warm.
Make the mushroom sauce as per the packet instructions, plate up.
Pete’s Mushrooms, Peas & Rice
Serves 2
Ingredients
1 Onion, finely chopped (s) (sff)
1tsp low fat margarine (1 syn/2=0.5 syn)
50g frozen peas (ss) (ff)
100g long grain rice (ff)
125g button mushrooms (s) (sff)
300mL skimmed milk (6 syns/2=3 syns or 1Hea)
Schultz garlic, mushroom & cream sauce (4.5 syns/2=>2 syns)
Salt & Pepper
Method
Measure the amount of rice that you want, add 3 times the amount of water, bring to the boil and cook until the water has been cooked away, remove from the heat, drain in a sieve, return to the heat in the sieve, reduce the heat to it’s lowest, cover and steam for a few minutes, set to one side & keep warm.
In a saucepan cook the onions until soft, add the frozen peas, mix well, cook for a further 5 mins then add to the rice.
In another saucepan add the margarine & mushrooms, cook for 5 mins stirring to coat the mushrooms, season, set aside & keep warm.
Make the mushroom sauce as per the packet instructions, plate up.
bilsat
Really likes to cook
Pete's Chilli Con Carni (revisited)
Pete’s Chilli Con Carni (Revisited)
Serves 2
Ingredients
1 Red Onion, finely chopped (s) (sff)
1 Onion, finely chopped (s) (sff)
1 Chilli, deseeded & chopped (s) (sff)
1 Carrot, sliced thinly (s) (sff)
1 Knorr “Herb stockpot”
1tsp cumin
1tsp hot paprika
3 Garlic, finely chopped (sff)
250g Lean Beef Mince (ff)
300mL made with a Knorr “dark beef stockpot”
400g Chopped Tomatoes (s) (sff)
400g Red Kidney Beans (s) (ff)
Salt & Pepper
Method
In a dry frying pan cook the mince until browned, add the onions, garlic, carrot, chilli, cumin & paprika cook for 10 mins add the “herb” stockpot & allow to infuse.
Add the tomatoes & kidney beans, season with salt & pepper & ½ the beef stock, bring to the boil then reduce the heat to a medium simmer until the liquid has reduced, add the remaining stock & reduce to a low simmer for 20 mins.
Better if taken off the heat & allowed to cool then reheated at a later time.
Pete’s Chilli Con Carni (Revisited)
Serves 2
Ingredients
1 Red Onion, finely chopped (s) (sff)
1 Onion, finely chopped (s) (sff)
1 Chilli, deseeded & chopped (s) (sff)
1 Carrot, sliced thinly (s) (sff)
1 Knorr “Herb stockpot”
1tsp cumin
1tsp hot paprika
3 Garlic, finely chopped (sff)
250g Lean Beef Mince (ff)
300mL made with a Knorr “dark beef stockpot”
400g Chopped Tomatoes (s) (sff)
400g Red Kidney Beans (s) (ff)
Salt & Pepper
Method
In a dry frying pan cook the mince until browned, add the onions, garlic, carrot, chilli, cumin & paprika cook for 10 mins add the “herb” stockpot & allow to infuse.
Add the tomatoes & kidney beans, season with salt & pepper & ½ the beef stock, bring to the boil then reduce the heat to a medium simmer until the liquid has reduced, add the remaining stock & reduce to a low simmer for 20 mins.
Better if taken off the heat & allowed to cool then reheated at a later time.
Tinkerbelle6
Member
I have read your thread from start to finish and its fantastic and has given me so many idea's for dinners. Thanks for taking the time to do this, much appreciated x
bilsat
Really likes to cook
Pete's Chicken Korma
Pete’s Chicken Korma
Serves 2
Ingredients
1 large onion, finely chopped (s) (sff)
1cm piece fresh root ginger, peeled & finely chopped
1 cinnamon stick
1/2tsp turmeric
1/2tsp ground cumin
1/2tsp ground coriander
1/2tsp Chinese 5 spice
1tbsp cornflower mixed with 1tbsp of water (3.5 syns/2=1.75 syns per person )
1tbsp Sweetener
2 bay leaves
3 cloves garlic, finely chopped (sff)
4 tablespoons passata (s) (sff)
*25g flaked almonds (1 Heb on green per person)
100g Basmati rice, cooked as per packet instructions (ff)
175g fat free natural yogurt (ff)
230g skinless chicken breasts (ff) (1Heb on green per person)
250ml chicken stock
* leave out or syn at 25g=7.5 syns if not on green
Method
In a dry frying pan cook the chicken until browned, remove and set aside.
Spray the frying pan with Fry Light; cook the onions, ginger, cinnamon stick & bay leaves for 5 mins until the onions are soft.
Add the turmeric, cumin, coriander & 5 spice, mix well.
Return the chicken, chicken stock, passata & sweetener; simmer for 20 mins until the chicken is fully cooked.
Reduce the heat Add the yoghurt mixed with the cornflower and mix, cook for 5 mins, remove from the heat, remove the bay leaves & cinnamon stick, sprinkle the almonds on top, serve with basmati rice.
Pete’s Chicken Korma
Serves 2
Ingredients
1 large onion, finely chopped (s) (sff)
1cm piece fresh root ginger, peeled & finely chopped
1 cinnamon stick
1/2tsp turmeric
1/2tsp ground cumin
1/2tsp ground coriander
1/2tsp Chinese 5 spice
1tbsp cornflower mixed with 1tbsp of water (3.5 syns/2=1.75 syns per person )
1tbsp Sweetener
2 bay leaves
3 cloves garlic, finely chopped (sff)
4 tablespoons passata (s) (sff)
*25g flaked almonds (1 Heb on green per person)
100g Basmati rice, cooked as per packet instructions (ff)
175g fat free natural yogurt (ff)
230g skinless chicken breasts (ff) (1Heb on green per person)
250ml chicken stock
* leave out or syn at 25g=7.5 syns if not on green
Method
In a dry frying pan cook the chicken until browned, remove and set aside.
Spray the frying pan with Fry Light; cook the onions, ginger, cinnamon stick & bay leaves for 5 mins until the onions are soft.
Add the turmeric, cumin, coriander & 5 spice, mix well.
Return the chicken, chicken stock, passata & sweetener; simmer for 20 mins until the chicken is fully cooked.
Reduce the heat Add the yoghurt mixed with the cornflower and mix, cook for 5 mins, remove from the heat, remove the bay leaves & cinnamon stick, sprinkle the almonds on top, serve with basmati rice.
Last edited:
JanieJane84
Full Member
What a fantastic thread! So much to try, I was intitally looking for sweet things, egg custards on the list for tomorrow! Didn't have time to read the whole thread so hoping I've not missed anything too yummy!
Thanks Pete!
Thanks Pete!
slimming-nanna
Member
This is amazing and is going to really help me on my journey..many thanks x
bilsat
Really likes to cook
Pete's Sweet Potato & Carrot Soup
Pete’s Sweet Potato & Carrot Soup
Serves 4
Ingredients
*¼Ltr hot water
½tsp Hot madras curry powder
½Ltr Chicken stock made with a knorr stockpot
1 Onion, finely chopped (s) (sff)
1tsp Cumin
1 Cinnamon stick
300g Baby carrots (s) (sff)
300g Sweet Potato (ff)
* optional
Method
In a saucepan, sprayed with Fry Light, cook the onions until soft. Add the sweet potato, carrots & hot madras curry powder, cook for 10 mins then remove from the heat, take the cinnamon stick out & with a hand blender, reduce to a paste, return to the heat, season, reduce the heat to a simmer, if too thick add the water or if you like it thicker, then leave the water out, mix and leave cooking for a further 10 mins.
Plate up.
Pete’s Sweet Potato & Carrot Soup
Serves 4
Ingredients
*¼Ltr hot water
½tsp Hot madras curry powder
½Ltr Chicken stock made with a knorr stockpot
1 Onion, finely chopped (s) (sff)
1tsp Cumin
1 Cinnamon stick
300g Baby carrots (s) (sff)
300g Sweet Potato (ff)
* optional
Method
In a saucepan, sprayed with Fry Light, cook the onions until soft. Add the sweet potato, carrots & hot madras curry powder, cook for 10 mins then remove from the heat, take the cinnamon stick out & with a hand blender, reduce to a paste, return to the heat, season, reduce the heat to a simmer, if too thick add the water or if you like it thicker, then leave the water out, mix and leave cooking for a further 10 mins.
Plate up.
bilsat
Really likes to cook
Pete's Sweet Potato Chips
Pete’s Sweet Potato Chips
Ingredients
Sweet Potato Sea Salt
Method
Preheat the oven to 200C.
Cut the unpeeled sweet potato into similar sized “chips”
Dry them on a paper towel.
Spray an oven proofed dish with Fry Light, lay the “chips” in a single row with space between them, sprinkle with sea salt, cook for 10 mins, remove from the oven and turn over, return for a further 10 mins, check if cooked as you like them, if not continue to cook until done. Remove and sprinkle with your favourite seasoning.
Pete’s Sweet Potato Chips
Ingredients
Sweet Potato Sea Salt
Method
Preheat the oven to 200C.
Cut the unpeeled sweet potato into similar sized “chips”
Dry them on a paper towel.
Spray an oven proofed dish with Fry Light, lay the “chips” in a single row with space between them, sprinkle with sea salt, cook for 10 mins, remove from the oven and turn over, return for a further 10 mins, check if cooked as you like them, if not continue to cook until done. Remove and sprinkle with your favourite seasoning.
cruisedolly
Full Member
Thanks for the recipes Pete - I'm making your chicken chassuer tonight. One question regarding some of your other recipes - you use lazy garlic and ginger. Could you tell me if it would be the same quantities for using fresh garlic/ginger, or is the lazy kind more concentrated.
