Mushroom and Green Bean Bhaji

This a lovely side dish that goes with any curry, especially my Chittinad Chicken Curry or grilled chicken or fish, even a nice steak.
Perfect for vegetarians as a main dish too. Syn free on extra easy and full of super free, Great for an SP day too.

Ingredients

1 onion

3 garlic cloves

1 tsp turmeric

1 tsp chilli powder

1 tsp ground cumin

1 tsp ground coriander

salt to taste

1 tbsp tomato puree

8oz mushrooms quartered

8oz green beans chopped into 3

Method

Blitz the onion and garlic until smooth, mix together all the spices.

In a large pan sprayed with frylight, fry the onion mixture for 2 minutes over a low heat so as not to burn, then mix in the spices, salt and tomato puree. Have a cup of water ready. Add a tbsp of water to the mixture and keep stirring so the spices don't stick to the pan, keep doing this for about 5 minutes, you should end up with a sauce. Add the mushrooms and green beans, simmer until they are cooked through about 10 minutes, keep adding water if needed and stirring occasionally.

Indonisian Chicken Fried Rice

This is a very quick and easy meal to make. It has now become one of my husbands favourite dishes that i make. I agree it is very yummy!!!
I love rice and when its paired with very tasty spices and condiments it can't get much better.
You can use whatever vegetables you like in this, i say the more the better!
It isn't syn free but still a lot healthier than a take away.

Makes 3 large servings

Ingredients

1 onion diced
2 garlic cloves finely chopped
8oz mushrooms chopped
1 tsp ground ginger
½ tsp turmeric
1 tsp ground cumin
2 chicken breast diced
3 cups cooked basmati rice
2 tbsp chilli sauce 1 syn
2 tbsp ketjap manis 6 syns depending on brand
3 tbsp soy sauce
1 cup bean sprouts
1 cup of sliced Chinese leaves
1 chilli sliced
Juice of ½ a lime

Method

In a wok or large pan sprayed with frylight, stir fry the onions, until soft, then add the mushrooms and stir fry until golden, then add the garlic and chicken, when the chicken is sealed add all the dry spices, stir for 1 minute.then add the rice and stir to combine, add the chilli sauce, ketjap manis and soy sauce, stir through to combine. Add the vegetables and sliced chilli, stir fry for 3 minutes. squeeze over the lime juice and serve.

Roasted Vegetable Tortilla

I first made this dish to take on a picnic, it went down so well unfortunately there was no left overs.

Now i make it for all occasions also i have it for lunch, dinner, brunch, and even breakfast, it even makes a great snack.

It tastes great hot or cold. It is jam packed full of superfree and you can use whatever veggies you like.

Best of all it is synfree on extra easy!!

This one was made in a 20cm frying pan and depending how hungry or greedy like myself you are will serve 6 to 8 people.

Preheat oven 200c, 400f, gas mark 5

Ingredients

1lb maris piper or any waxy potato diced

8oz cremini mushrooms quartered

1 red pepper diced

1 onion diced

1 small sweet potato diced

1 garlic clove minced

6 eggs whisked

1 tsp Italian seasoning

salt and pepper

Method

Whisk together the egg garlic and salt and pepper, set aside.

On a large baking tray sprayed with frylight spread out all the vegetables so they are in a single layer, spray with more frylight and sprinkle with the Italian seasoning. Bake in the oven for 30 minutes or until golden, tossing them half way through.

Transfer all the veggies to an oven proof frying pan or dish and pour over the egg mixture, bake in the oven for about 15 minutes or until the egg is set.

Delicious with a big salad with a balsamic vinegar dressing.

Lemon Pepper Roasted Vegetables

There is nothing like a plate of roasted vegetables for a comfort food, full of super free and very filling. This meal is all cooked on one tray so very little washing up too!
You can use any vegetables you like.

Syn free on extra easy.

Preheat oven 200c, 400f, gas mark 5

Ingredients

3 large potatoes
1 large sweet potato
½ butternut squash
2 portobello mushrooms
10 asparagus
1 tbsp lemon pepper seasoning
salt
garlic frylight
2 8oz salmon fillets (optional)

Method

Chop the potatoes, butternut squash and sweet potato all the same size, thickly slice the mushrooms and cut the asparagus in half.
Spray a large baking tray with the frylight, lay the potatoes, sweet potato and butternut squash on the tray spray with frylight, sprinkle over the lemon pepper seasoning and season with salt. bake in the oven for 20 minutes, then toss them and spray again, bake for another 10 minutes, then toss in the asparagus and mushrooms, spray again and bake for 15 minutes.

I added 2 8oz fillets of salmon on top of the vegetables and baked for an extra 8 minutes, to make it a meal.

Steamed Thai Salmon

This is a beautiful light Thai dish, full of flavour!!

The original recipe called for the salmon to be grilled but i decided to steam the salmon instead as it remains nice and moist and enhances the flavours, plus it is healthier.

I served it with stir fried vegetables and noodles. I used the marinade from steaming it as a sauce for the vegetables and noodles, so the flavour ran through the whole of the dish.

I used a wok and a bamboo steamer. I put a plate in the steamer with the salmon and marinade on top. A trick to getting the plate back out the steamer is to put a clean new j cloth under the plate with the edges hanging over the side of the steamer, then you can take the plate out with the cloth, and that way you won't spill anything, as you are left with lots of lovely juices that you don't want to waste!

This dish serves two and is 1 syn each on extra easy.

Ingredients

1lb salmon fillet

1 inch ginger

2 red chillies

3 garlic cloves

¼ cup light soy sauce

1 tbsp fish sauce

1 tbsp rice vinegar

1 tsp sesame oil 2 syns

handful thai basil leaves torn

A selection of vegetables of your choice, enough for two. I used broccoli, mushrooms, peppers, chilli, spring onions and thai basil.

Dried egg noodles, cooked as per packet instructions.

Method

In a blender blitz the chilli, ginger and garlic, divide it into two portions.

In a bowl mix together the rest of the ingredients apart from the salmon. Add one portion of the chilli mixture to the sauce.

Place the salmon on a plate and put into the steamer on top of a j cloth, pour half the marinade over the salmon, leave for 10 minutes.

Fill the wok with water, up to the where the bottom of the steamer will sit, bring to a boil, place the steamer in the wok, turn the heat down to a simmer, and cook for 10 minutes, or until the fish is cooked to your liking.

Take the steamer out the wok and with the j cloth lift out the plate, be careful it will be very hot.

Empty the water out the wok and spray with frylight, add the broccoli and mushrooms and stir fry for 2 minutes, then add the rest of the vegetables  and the second portion of the chilli mix, stir fry for 1 minutes, then pour in the remaining sauce and any juices from the salmon, stir fry for 1 minute, add the cooked noodles to the wok, warm through then serve with the salmon.

Kitchen Sink Cottage Pie

I'm not a cottage/shepherd/fish pie fan, i think it's the mashed potato on the top, because unless the mash is really creamy and cheesy i don't really want to know...

My family however love it so i decided to make them one.

I call this my Kitchen Sink Cottage pie because there is everything in it apart from the kitchen sink! I basically raid my fridge and use up all my vegetables.

You can put whatever vegetables you like in it, but the more there is the more super free you are getting!!

I served mine with cabbage, and with any leftover mash potato and cabbage i made Bubble and Squeak

This dish is syn free on extra easy.

The big pot of mince made enough for 8 servings.

Preheat the oven 200c, 400f, gas mark 5

Ingredients

1 kg extra lean mince beef 5% or less

1 large onion chopped

2 garlic cloves finely chopped

8 oz mushrooms chopped

2 carrots diced

2 courgettes diced

1 red pepper diced

1 leek sliced

2 tins tomatoes

1 tbsp tomato puree

1 tbsp Worcester sauce

500 ml beef stock

1 tsp celery salt

1 tbsp of rosemary and thyme finely chopped

salt and pepper

1lb Maris piper potatoes, peeled and cooked until tender then mashed thoroughly.

Method

In a large pan, sprayed with frylight, fry the onions until soft, add the garlic and mushrooms and fry until golden, spray more frylight if needed, add the next four ingredients and fry for 4 minutes, add the herbs are fry for 1 minute to bring out the flavours, turn the heat up and add the minced beef and fry until browned, stirring constantly.

Pour in the tomatoes and stock and stir in the Worcester sauce and tomato puree, add the celery salt and season. bring to a boil then simmer for 2 hours, stirring occasionally to prevent sticking, if it starts to dry out, add water.

Put some of the mince into a oven proof dish and top with mashed potato, use a fork to ruffle it up, so it goes crispy. bake for 30 minutes.

Sweet Potato, Tomato and Potato Bake

This is a lovely side dish that will go with anything, i served it with my Thai Crab Cakes, but it would be great with Cajun Chicken, Roast Pork, or a steamed fish fillet.

Syn free on extra easy....

Preheat oven 200c, 400f, gas mark 5

Ingredients

1 large sweet potato sliced

1 lb maris piper potatoes sliced

3 large tomatoes sliced

1 large onion sliced

1 tsp mixed herbs

salt and pepper 

Method

Spray an ovenproof dish with frylight, lay the onion out on the bottom of the dish and layer the vegetables  on top like in the picture. Sprinkle over the herbs and salt and pepper. Cover with foil and bake for 30 minutes, then remove the foil spray again and bake for another 30 minutes.

Chicken Donburi Yakitori

This is a Japanese dish that was inspired from a trip to a wonderful Japanese restaurant we visit in Bristol called Yume Kitchen.
Even if i say so myself, it's not far off the restaurants dish!!

This dish is 4½ syns for the whole thing, so depending how many it serves, depends on the syns per portion.


Serves 4

Ingredients

3 skinless and boneless chicken breasts sliced
12 large shrimp
4 tbsp dark soy sauce
1 packet of medium egg noodles
2 carrots cut into matchsticks
1 red pepper thinly sliced
6 asparagus spears sliced
1 punnet of oriental mushrooms
a large handful of edamame bean (soy beans)
3 tbsp tariyaki sauce (1½ syns per tbsp)
200ml chicken stock
4 Nori seaweed strips

Method

Cook the noodles as per pack instructions.
Put the sliced chicken in a bowl and stir in the dark soy sauce.
Heat a wok sprayed with sunflower frylight and stir fry the chicken until its nearly cooked through, reserve the soy sauce, add the vegetables and stir fry for 2 minutes.
Pour in the Tariyaki sauce and stock bring to a boil add the noodles and shrimp,and if needed some of the reserved dark soy, stir fry until the shrimp are cooked and serve with thin strips of Nori seaweed snipped on top.

Sticky Lemon and Garlic Pork

This is a gorgeous Asian dish, full of crunchy vegetables and tender pork.

Syn free on extra easy.


Serves 4

Ingredients

1 large pork tenderloin sliced thinly
2 tbsp light soy sauce
2 tbsp dark soy sauce
1 lemon juiced
4 garlic cloves
3 cm fresh ginger
1 red chilli
1 large onion roughly chopped
1 carrot shaved with a peeler or cut into matchsticks
½ bag of bean sprouts
1 tin of bamboo shoots
1 red pepper thinly sliced
1 punnet of oriental mushrooms
small handful coriander leaves
Rice or noodles to serve.

Method

In a blender blitz the garlic, ginger and chilli. Mix with the soy sauces, and lemon juice. Marinade the pork for up to an hour.
In a wok sprayed with frylight, stir fry the pork till browned then add all the vegetables and rest of the marinade, stir fry for 5 to 6 minutes till pork cooked through and vegetables are to your liking. serve garnished with the coriander leaves.

Super Speed Soup

This soup is perfect if you want to speed up your weight lose, or top up your super free food.
This batch makes about 8 large portions.


Ingredients

1 tin mixed bean salad
1 tin green lentils
2 tins tomatoes
1 tin baked beans
A handful split lentils
1 inch of fresh ginger
3 cloves of garlic
2 large leeks
1 large onion
4 carrots
2 parsnips
1 red pepper
1 yellow pepper
1 orange pepper
2 vegetable stock cubes
Pepper
Mixed herbs
1 tsp celery salt
1 tbsp paprika
1 tbsp soy sauce

Method

Chop up all the vegetables, put everything into a large pan, give it a stir, fill with water till everything is covered. Bring to a boil then simmer for about 20 minutes till everything is tender.
You can eat it chunky or blend it till its smooth.