Pastitsio

This dish is what they call a Greek Lasagne, you usually use lamb mince, but as i couldn't find any extra lean lamb mince i used extra lean beef mince, it was just as tasty. I love the warmth you get from the cinnamon and nutmeg.

The whole dish is syn free on extra easy.

These ingredients make enough ragu for a large Pastitsio and some left over ragu which you can use for a topping for a baked spud, or just mix it into pasta with some rocket leaves, you could even make a Sloppy Joe sandwich out of it!

Preheat oven 200c, 400f, gas mark 5

Ingredients

1 kg extra lean lamb or beef mince
1 onion chopped
1 garlic clove finely chopped
500g mushrooms chopped
1 tbsp dried mint
1 tbsp dried oregano
½ tsp chilli flakes
1 tbsp ground cinnamon
½ tsp all spice
1 tbsp tomato puree
2 tins tomatoes
1 litre lamb stock

500g macaroni cooked as per packet instructions, and cooled

1 500ml tube fat free yogurt
1 250ml tube quark
2 eggs beaten
½ tsp nutmeg

Method

In a large pot brown the lamb or beef mince then remove.
Fry the onion until soft then add the mushrooms, fry until golden, stir in the garlic and all the herbs and spices cook for 1 minute, return the mince, stir in the tomato puree and tinned tomatoes, then add the stock, bring to a boil, then simmer on a low heat for at least 2 hours, stirring occasionally.

Mix together the yogurt, quark, eggs and nutmeg, and season.

Mix a couple of large spoonfuls of the quark mixture with the pasta.

In a large baking dish, layer the meat on the bottom, top with the pasta, then pour over the white sauce. Bake in the oven for 30/35 minutes.

Chilli and Garlic Grilled Chicken with Quinoa Greek Salad

This is a very healthy and syn free meal on extra easy. If you can't find quinoa you can always use rice, or a combination of basmati and wild rice, you could even try spelt.

Syn free if you use the feta as your healthy A, if not the feta is 3 syns for 25g

Chicken serves 2 Quinoa Greek Salad serves 8, so plenty of leftovers for future lunches or picnics.


Chilli and Garlic Grilled Chicken Ingredients

2 large skinless and boneless chicken breasts, sliced into quarters
1 red chilli finely chopped
1 garlic clove finely chopped
extra virgin olive oil fry light

Method

Spray the chicken pieces with frylight and sprinkle over the chopped chilli and garlic, season and leave to marinade for at least 1 hour.

Heat a griddle pan till smoking then fry the chicken till cooked through, turning half way.


Quinoa Greek Salad Ingredients

2 cups of quinoa cooked as per packets instructions.
1 punnet of cherry tomatoes quartered
8 black olives chopped
1 red onion finely chopped
½ cucumber seeds removed and sliced
100g feta, or your daily allowance
small bunch of mint leaves roughly chopped
juice and zest of a lemon
1 tbsp red wine vinegar
½ tsp sweetener
1 tbsp mint sauce unsweetened
1 tsp greek seasoning
1 tbsp water

Method

Put all the vegetables in a large bowl, stir in the quinoa. Whisk together the lemon juice and zest, red wine vinegar, sweetener, mint sauce, greek seasoning and water. Pour over the dressing, mix in and sprinkle over the feta and chopped mint, serve with the chicken.

Greek Lamb Hotpot

I really felt like making a Moussaka, but didn't want to use lots of syns on the sauce that goes with it, so i made a lamb ragu and layered it with potatoes and sprinkled with feta cheese, you can use aubergine too for the layers.
The feta cheese cuts through the richness of the lamb, without all the fat and syns.
 Its a cross between a Moussaka and Hotpot.

3.5 syns per portion on extra easy as long as you use the Feta as your healthy A, if not add 6 syns.


Serves 6

Preheat oven 200c, 400f, gas mark 5

Ingredients

2 garlic cloves finely chopped
1 large onion chopped
2 carrots finely diced
1 punnet cremini/chestnut mushrooms
1 kg less 16% fat minced lamb
1 tbsp dried mint
1 tbsp dried oregano
1 tbsp ground cinnamon
1 cinnamon stick
1 tsp chilli flakes
1 tin chopped tomatoes
500ml passata
1 tbsp tomato puree
500ml lamb or chicken stock
1 lb potatoes thinly sliced
Butter frylight
45g feta cheese per portion

Method

In a large pan sprayed with sunflower frylight brown the mince lamb then remove and set aside.
Fry the onions until they are soft and golden, add the garlic, carrots and mushrooms, fry for 3 minutes.
Return the lamb to the pan, add all the herbs and spices, stir together then add the tomatoes, passata, puree and stock, season with salt and pepper.
Bring to the boil then simmer for 2 hours stirring occasionally.
When the ragu is cooked, layer the ragu and potatoes in an oven proof dish, with ragu on the bottom and potatoes as the top layer, spray the top layer of potatoes with the butter frylight and bake for 40 minutes or until the potatoes are cooked through. If the top starts to get too brown cover with kitchen foil.
Serve up and sprinkle with the feta cheese.

Delicious served with a Greek Salad

Slow Cooked Lamb Curry

If you have a lot of time and fancy doing some cooking with great results this dish is perfect, it will impress any curry lover and they won't believe it is so healthy!!

Syn free on extra easy!!


Serves 4

Preheat oven 200c, 400f, gas mark 5

Ingredients

3 onions finely sliced
3 inches of fresh ginger peeled
3 garlic cloves
3 green chillies, deseeded if you like
½ tsp turmeric
1 tsp cayenne pepper
2 tsp ground cumin
2 tsp ground coriander
1 tsp chilli powder
2 tsp cinnamon
4 cloves
3 cardamon pods
1 kg lamb neck fillet, all fat removed and sliced
5 tomatoes quartered
1 cinnamon stick
2 bay leaves
½ tsp garam masala
large handful of coriander leaves

Method

Blitz the ginger, chilli, and garlic in a blender.
Heat a large oven proof pan sprayed with frylight and fry the onions until golden, add the ginger, chilli, and garlic, and fry for 2 minutes.
Add all the spices except the garam masala, cinnamon stick, and bay leaves fry for 2 minutes, then add the lamb cook until the lamb is browned, gently stir in the tomatoes, cinnamon stick, and bay leaves, cover and bake for 2 hours, check that it hasn't gone too dry every 30 minutes, if it has add some water. When the lamb is tender, serve with rice and sprinkle with the coriander leaves and garam masala.

I also like to serve it with Mint Yogurt Sauce

Greek Salad

A zesty salad that goes well with grilled meats, kebabs, fish or by itself as a light lunch.

Just one syn for 8 olives.
Cheese is healthy extra A


Serves 2

Ingredients

½ cucumber seeds removed and thinly sliced
12 cherry tomatoes quartered
16 olives halved
half a red onion thinly sliced into half moons
1 tbsp capers
small handful basil thinly sliced
small handful mint thinly sliced
45 g feta cheese
juice of ½ lemon
1 tbsp red wine vinegar
½ tsp sweetener
salt and pepper
1 tsp dried oregano
1 tbsp water

Method

In a salad bowl mix together the first 8 ingredients.
In another bowl mix together the rest of the ingredients.
Spoon over the dressing and refrigerate for 20 minutes.

Mint Yogurt Sauce

This is a light refreshing minty sauce that goes well with Jerk Chicken, Kebabs and as a chutney with poppadoms.

Syn free on extra easy.


Ingredients

250 ml fat free natural yogurt
2 tbsp no added sugar mint sauce
¼ tsp sweetener
Handful of mint leaves roughly chopped

Method

Mix all the ingredients together, let it infuse for an hour and serve with chosen dish.

New Potatoes with Coriander, Chilli and Mint Dressing

These potatoes with a light and citrusy dressing make a great accompaniment to fish, and chicken or are great in a salad.
Simple to make and syn free on extra easy.


Ingredients

1 lb new potatoes
1 handful coriander
10 mint leaves
1 tbsp sugar free mint sauce
juice of 1 lime
1 green chilli
pinch of sweetener

Method

Boil the potatoes till tender.

Blend all the other ingredients in a blender.
Mix the dressing with the potatoes and serve.

Spicy Lamb Kebabs with Coriander and Chilli Sauce

These kebabs are great done on the bbq or indoors under the grill.
You can make them as spicy as you like by adding more chilli.
The lamb is so tender due to the marinating.
The sauce compliments the sweetness of the lamb and also makes a good dressing for an accompanying salad.


Heat the grill to medium high.

Marinade Ingredients

2 tsps ground cumin
2 tsps ground coriander
2 tsps grated fresh ginger
½ tsp salt
2 garlic cloves finely chopped
2 tsps water

Marinade Method

Blend all these ingredients together.

Kebabs Ingredients

4 lamb steaks cubed with all visible fat removed
1 red pepper
1 yellow pepper
1 red onion
8 oz mushrooms halved
Frylight

Kebab Method

Rub the marinade into the lamb chunks and marinate overnight if possible.
Thread the lamb and vegetables onto skewers and spray with frylight.
Grill on a bbq or under the grill turning every 3-4 minutes till cooked.

Coriander and Chilli Sauce Ingredients

½ cup coriander leaves
¼ cup mint leaves
2 spring onions chopped
2 tbsp water
1 tbsp lime juice
¼ tsp ground cumin
Pinch of salt
1 garlic clove
1 green chilli
Pinch of sweetener

Sauce Method

Blend all the ingredients together and serve with the kebabs and a green salad.

Spicy Squid and Shrimp Salad

I had some squid in the fridge and wanted to make a nice salad to take on a picnic, instead of having the usual sandwiches. So decided to make a light and refreshing dressing for the squid, then remembered i had some shrimp in the freezer, so decided to add them too.

The salad turned out lovely the squid and shrimp were so tender and the dressing had a kick and a zing!

Syn free on extra easy.

Ingredients

8 oz baby squid cleaned and cut into rings
20 raw shrimp
1 yellow pepper finely diced
½ cucumber seeds removed and finely diced
1 red chilli deseeded
1 garlic clove
juice of 1 lemon
½ tsp sweetener
salt and pepper to taste
A handful mint leaves finely chopped

Method

In a blender, blitz the chilli, garlic, lemon juice, sweetener and salt and pepper. Mix in the mint, cucumber and yellow pepper.

In a very hot wok or frying pan, sprayed with olive oil frylight, fry the squid and shrimp for 2-3 minutes and the shrimp turn pink. Add to the dressing and let stand until it's room temperature.