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Pete’s Yuk Sung

Serves 2

Ingredients

120g Brown Rice (ff)
1 vegetable stock pot
250g Tesco Healthy Living Pork Mince Free on Ee (ff)
100g Mushrooms, finely chopped (s)(sff)
1 red pepper, finely chopped (s)(sff)
1 tbsp ginger
1 tbsp garlic (sff)
2 spring onions, finely chopped (s)(sff)
3 tbsp. dark soy sauce
2 tbsp. oyster sauce (2 syn /2= 1syn)
1 tbsp cider vinegar
Dash of sesame oil (1 syn /2=0.5 syn)
Salt & pepper
1 Washed & chilled Iceberg Lettuce (s)(sff)
1 tomato, sliced (s)(sff)
1 cucumber, sliced (s)(sff)
Method


Weigh out 120g brown rice, wash in a sieve until the water runs clear then fill a saucepan with 400ml of cold water and add rice, bring to the boil then turn heat down and simmer for 40 mins.

Tip rice into a sieve and return to the saucepan, leave on the ring for a few minutes with a lid on to allow it to steam. Then put to one side.

Use a heavy bottomed frying pan, cook the mince until it is browned and all liquid has evaporated.

Add 1 Tbsp. of the soy sauce, and then add the veg stock pot, mix well, add cider vinegar, chopped mushrooms, peppers, ginger, garlic & spring onions & cook for 5 mins then add the rice and mix thoroughly with the remaining soy sauce. Finally add oyster sauce.

Cook until the rice is hot, place mixture into freshly washed and chilled Iceberg Lettuce and enjoy! Less than 2 syns each!

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Pete’s Tandoori Chicken


Serves 2

Ingredients

450g Chicken pieces cut into 5cm chunks (ff)
100g fat-free natural yogurt
3Tbsp tomato puree (s)(sff)
2Tbsp Tandoori Masala Powder
1 cm ginger, peeled & grated
1tsp chilli powder (s)(sff)
1tsp sea salt
2tbsp lemon juice (ss)(sff)
*1 cup of rice, cooked as per the package (ff)
* Handful of frozen peas (ss)(ff)
* 1 level tbsp. reduced fat butter 4syns/2=2 syns
*1 onion (s)(sff)
* pineapple cubes (s)(sff)
* tomatoes (s)(sff)

Method

Place the cut chicken in a mixing bowl and add the yogurt, tomato puree, Tandoori powder, ginger, chilli powder, salt & lemon juice, mix together and coat the meat, leave to marinate for between 15 mins to 2 hours for best results.

Preheat the grill to max, line a baking dish with tin-foil, make up the skewers with the meat and lie across the dish, cook for 15-20 mins, or to your liking.

*If you want it with rice, onion & peas then cook the peas with 1tbsp reduced fat butter & add the chopped onion in a small pan, cook it for 20 mins, to be ready when the Tandoori is cooked.

Serve with a side salad.

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What do you do with a 25Kg sack of Fusilli?
Idea 1
Fusilli & bolognese sauce..................

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Going to try to make Shahi Murgh today so watch this space!
 
Here is the 1st attempt at Shahi Murgh....................


Pete’s Shahi Murgh
(Chicken cooked in yogurt)
(Loosely based on the recipe in SW curry heaven)

Serves 2
Ingredients
450g skinless chicken breasts (ff)
125g fat free natural yogurt (ff)
1tsp ground cumin
1tsp ground coriander
1tsp Chinese 5 spice
½ tsp hot madras curry powder
5 cardamom seeds
1tbsp fennel seeds
1 cinnamon stick
1tbs cornflower mixed with 1tbsp of water
*100ml hot water
* 1tbsp Mango Chutney (1.5 syns)

Method

Season the chicken with salt & pepper & set aside.
Put the yogurt in a small glass dish and mix with the cornflower (to prevent the yogurt splitting), also set aside.
Spray a large frying pan with Fry Light & add the fennel seeds, cardamom seeds & cinnamon stick, cook on a high heat until the aroma can be smelt (about 2-3 mins) add the other spices, mix together & add the chicken and brown on both sides, reduce the heat to low and add the yogurt, mix well and simmer for 25 mins with a lid on the frying pan.
Remove the lid *and add the water a small amount at a time and mix it well only if the mixture is too dry and you want more liquid, cook for a further 5 mins until it thickens, turning the chicken to coat it all over.
Allow it to stand with the heat off for 5 mins before serving .
Remove the cinnamon stick before eating.

Have it with rice (ff) and a side salad (s)sff).
* If you like a sweeter taste add the chutney.

(In the first picture you will see that the yogurt appears a bit dark, that was because in the first attempt I added the spices to it but it made the taste very bitter)

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bilsat said:
Here is the 1st attempt at Shahi Murgh....................

Pete’s Shahi Murgh
(Chicken cooked in yogurt)
(Loosely based on the recipe in SW curry heaven)

Serves 2
Ingredients
450g skinless chicken breasts (ff)
125g fat free natural yogurt (ff)
1tsp ground cumin
1tsp ground coriander
1tsp Chinese 5 spice
½ tsp hot madras curry powder
5 cardamom seeds
1tbsp fennel seeds
1 cinnamon stick
1tbs cornflower mixed with 1tbsp of water
*100ml hot water
* 1tbsp Mango Chutney (1.5 syns)

Method

Season the chicken with salt & pepper & set aside.
Put the yogurt in a small glass dish and mix with the cornflower (to prevent the yogurt splitting), also set aside.
Spray a large frying pan with Fry Light & add the fennel seeds, cardamom seeds & cinnamon stick, cook on a high heat until the aroma can be smelt (about 2-3 mins) add the other spices, mix together & add the chicken and brown on both sides, reduce the heat to low and add the yogurt, mix well and simmer for 25 mins with a lid on the frying pan.
Remove the lid *and add the water a small amount at a time and mix it well only if the mixture is too dry and you want more liquid, cook for a further 5 mins until it thickens, turning the chicken to coat it all over.
Allow it to stand with the heat off for 5 mins before serving .
Remove the cinnamon stick before eating.

Have it with rice (ff) and a side salad (s)sff).
* If you like a sweeter taste add the chutney.

(In the first picture you will see that the yogurt appears a bit dark, that was because in the first attempt I added the spices to it but it made the taste very bitter)

What was it like pete, what did you think? Looks lovely
 
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Emma's mexican fiesta

For the chilli:
1 bag quorn mince
1 can chopped tomatoes
1 can beans
1 can red kidney beans (i washed them in warm water before sticking them in)
1 onion chopped
Mushrooms (as many as you like)
red and green peppers (1 of each)
2 tsp ground cumin
1 tsp smoked paprika
1 clove garlic (chopped or through a garlic press)
100 ml water
(add chillis if you like - i'm a wuss i didnt)
I just added everything into my slow cooker on low and kept stirring it, alternatively cook off the onions mushrooms and peppers and then throw all the rest of the ingredients into a pan and cook for 30 mins

For the potatoes:

Put 8 new potatoes into the oven on 200 degrees and bake until browning, cut in half and spray with fry light and season with salt and pepper, return to the oven until they are browned and crsipy all over

For the Salsa
3 large tomatoes finely chopped
handful of corriander finely chopped
half a red onion finely chooped
Add salt and pepper
Add a squeeze of lime juice to taste

For The Queso (HEX B )
Melt primula light (75g per person) in a pan and sprinkle smoked paprika to taste

Use a Pitta bread (hex b for an asda wholemeal pitts) to dip with the queso and salsa
 
Hi Pebbles67.

The Shahi Murgh was very nice, I will have it again! 1st attempt was a little bitter due i think to adding the spices to the yogurt instead of cooking them off first as is usual in most dishes using spices so I am doing it again to see if that cures it, I added the Mango chutney to sweeten the 1st one!!, still very nice and I am going to try a beef version today as we have a lot of beef to eat.......

Sundays Dinner.Before drowning in gravy!......................................

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Raided the fridge today, found a half tub of yogurt, a small quantity of beef, came up with this............

Pete’s Slow Cooker Beef & Mushrooms


Serves 2

Ingredients

225g stewing steak (ff) cut into small pieces
125g button mushrooms (s)(sff)
1 onion, finely chopped (s)(sff)
1 Sweet pepper (s)(sff)
Knorr “herbs” stockpot
300mL beef stock
2 tbsp tomato puree (s)(sff)
100mL Passata (s)(sff)
200mL Low fat yogurt (ff)
1 tsp of cornflower (1syn)
1tbsp water
1 cup of frozen peas (ss)(ff)

Method

Fry the onion & sweet pepper in a large frying pan, sprayed with Fry Light, until soft.
Add chopped beef and cook until brown, add “herbs” stockpot and mix, season with salt & pepper, cook for 10 mins.
Add chopped button mushrooms and mix with the beef, add the stock, passata & tomato puree. Bring to a boil and cook for 5 mins before adding to a slow cooker that has been heated up, leave on “high”, when boiling, reduce to “auto” or “low” for at least 2-3hrs.
Mix 1tsp of cornflower with 1tbsp of water and then add to the yogurt (to prevent the yogurt splitting) turn the heat off and 5 mins before serving, add peas & the yogurt mix well and serve with mashed potato.


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My yummy syn free pancake with chocolate philadelphia. So yum I couldn't wait to take a photo before I took a bite :)
 

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Fruitybabe said:
My yummy syn free pancake with chocolate philadelphia. So yum I couldn't wait to take a photo before I took a bite :)

Ohh looks lovely, do you have the recipe please?

Sent from my Desire HD using MiniMins
 
Of course ailly :)

I took 1 egg and separated it then whisked the white until stiff.
I added 4 tsp of sweetener and folded in the yolk.
Pour into a hot pan sprayed with fry light and cook lightly in each side.

It is slightly eggy but really nice with sweetener and the chocolate Philadelphia. A good pancake fix and you don't have to miss out while everyone else is enjoying :)
 
Fruitybabe said:
Of course ailly :)

I took 1 egg and separated it then whisked the white until stiff.
I added 4 tsp of sweetener and folded in the yolk.
Pour into a hot pan sprayed with fry light and cook lightly in each side.

It is slightly eggy but really nice with sweetener and the chocolate Philadelphia. A good pancake fix and you don't have to miss out while everyone else is enjoying :)

Aren't you clever, will have to try these when I get home from work!

Thanks a million!

Sent from my Desire HD using MiniMins
 
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