Ingredients
300g diced Chicken
1 - 2 chopped Onions
2 tsp ground Cumin
2 tsp Mustard Powder
3 tsp Fenugreek Seeds
1 tsp ground Cardamom
1 tsp ground Cinnamon
3 tsp ground Coriander
2 tsp Cayenne Pepper
Half tsp grounder Turmeric
1 tsp Brown Sugar
2 tbsp chopped Coriander Leaf
5 tsp Garlic Puree or grated Garlic
250ml Tomato Passata
6 tbsp White Wine Vinegar
100ml Water
1 tsp Salt
1 tsp freshly ground Black Pepper
Chicken stock (optional see video)
Method
Sin Value - Red Day - half a sin per serving for the Brown Sugar
Many thanks to Dawstopper for this video.
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Monday 27 June 2011
Bombay Potatoes
Ingredients
2 lb Potatoes
1 tsp Mustard Seeds
1 tsp Turmeric
1 tsp ground Coriander
1 tsp Garam Masala
Half tsp ground Cumin
1 tsp Chilli powder
1 tsp grated Ginger
1 tbsp Coriander leaf
3 Tomatoes
350ml/12 fl oz Vegetable Stock
1 tbsp Oil
Salt and freshly ground Black Pepper
Method
Peel and grate the ginger, roughly chop the coriander leaf and the tomatoes, peel the potatoes and dice into small cubes.
Take a frying pan or wok and add the oil, heat the oil until hot and add the mustard seeds, if the oil is hot enough the mustard seeds will pop. Then add the turmeric, ground coriander, garam masala, ground cumin, chilli, ginger to release all the flavour from the spices.
Add the diced potato to the pan and toss to cover the potatoes in the spice mix, add the vegetable stock and gently simmer so that the potatoes cook through, 10 - 15 minutes or until tender.
When the potatoes are cooked through, add the chopped tomatoes and fresh coriander, stir and then season with the salt and pepper to your preferred taste.
Sin Value - Green Day - 6 sins for the tbsp Oil.
2 lb Potatoes
1 tsp Mustard Seeds
1 tsp Turmeric
1 tsp ground Coriander
1 tsp Garam Masala
Half tsp ground Cumin
1 tsp Chilli powder
1 tsp grated Ginger
1 tbsp Coriander leaf
3 Tomatoes
350ml/12 fl oz Vegetable Stock
1 tbsp Oil
Salt and freshly ground Black Pepper
Method
Peel and grate the ginger, roughly chop the coriander leaf and the tomatoes, peel the potatoes and dice into small cubes.
Take a frying pan or wok and add the oil, heat the oil until hot and add the mustard seeds, if the oil is hot enough the mustard seeds will pop. Then add the turmeric, ground coriander, garam masala, ground cumin, chilli, ginger to release all the flavour from the spices.
Add the diced potato to the pan and toss to cover the potatoes in the spice mix, add the vegetable stock and gently simmer so that the potatoes cook through, 10 - 15 minutes or until tender.
When the potatoes are cooked through, add the chopped tomatoes and fresh coriander, stir and then season with the salt and pepper to your preferred taste.
Sin Value - Green Day - 6 sins for the tbsp Oil.
Pilau Rice
Ingredients
200g Basmati Rice
350ml Chicken Stock
1 - 2 tbsp Coriander leaf
1 Onion (chopped)
4 Cardamon Pods
8 Cloves
2 - 3 Bay Leaves
pinch of Saffron
Method
Please note you are supposed to fry the chopped onion with the spices before adding to the rice.
Sin Value - Green day - half a sin for the butter (see video)
Many thanks to Dawstopper for this video
200g Basmati Rice
350ml Chicken Stock
1 - 2 tbsp Coriander leaf
1 Onion (chopped)
4 Cardamon Pods
8 Cloves
2 - 3 Bay Leaves
pinch of Saffron
Method
Please note you are supposed to fry the chopped onion with the spices before adding to the rice.
Sin Value - Green day - half a sin for the butter (see video)
Many thanks to Dawstopper for this video
Tandoori Chicken
Ingredients
1 lb fresh Chicken (you can use Fillet or pre diced with no fat)
100g virtually fat free Yoghurt
1 tbsp Tandoori Paste
2 tsp Garlic
½ tsp Ginger
1 tsp Cumin seeds
1 tsp ground Coriander
½ tsp Garam Masala
½ tsp Chilli powder
½ tsp Turmeric powder
Salt and freshly ground Black Pepper
Method
Peel and finely grate the ginger and garlic cloves, if needed dice the chicken and grind the cumin seeds.
Take a large food bag ( a press and seal food/freezer bag) and add the tandoori paste, chilli powder, ground coriander, ground cumin seeds, garam masala, yoghurt a little salt, mix all the ingredients together.
Add the chicken pieces to the mixture and seal the bag, rub the mixture into the chicken pieces and leave in the fridge to marinate for about 2 hours. The bag makes this a less messy process, saves on the washing up and is easier to store in the fridge.
Pre heat the oven to 240c/475f/gas mark 9, place the chicken pieces onto a baking tray and bake in the oven for about 12 minutes, then reduce the oven to 120c/240f/gas mark 1/2, continue to cook until the chicken is tender (don't let it get too dry).
Serve with minty Indian Raita, lettuce, tomatoes and sliced onions.
Sin Values: Red Day - Tandoori Curry paste 2 sins per tbsp
1 lb fresh Chicken (you can use Fillet or pre diced with no fat)
100g virtually fat free Yoghurt
1 tbsp Tandoori Paste
2 tsp Garlic
½ tsp Ginger
1 tsp Cumin seeds
1 tsp ground Coriander
½ tsp Garam Masala
½ tsp Chilli powder
½ tsp Turmeric powder
Salt and freshly ground Black Pepper
Method
Peel and finely grate the ginger and garlic cloves, if needed dice the chicken and grind the cumin seeds.
Take a large food bag ( a press and seal food/freezer bag) and add the tandoori paste, chilli powder, ground coriander, ground cumin seeds, garam masala, yoghurt a little salt, mix all the ingredients together.
Add the chicken pieces to the mixture and seal the bag, rub the mixture into the chicken pieces and leave in the fridge to marinate for about 2 hours. The bag makes this a less messy process, saves on the washing up and is easier to store in the fridge.
Pre heat the oven to 240c/475f/gas mark 9, place the chicken pieces onto a baking tray and bake in the oven for about 12 minutes, then reduce the oven to 120c/240f/gas mark 1/2, continue to cook until the chicken is tender (don't let it get too dry).
Serve with minty Indian Raita, lettuce, tomatoes and sliced onions.
Sin Values: Red Day - Tandoori Curry paste 2 sins per tbsp
Tuesday 21 June 2011
Sweet and Sour Pork
Ingredients
For the Stir Fry
1lb/454g Pork Fillet
1 large Carrot or 2 small Carrots
1 small Green Pepper or half a large Green Pepper
1 small Red Pepper or half a large Red Pepper
2 circles of fresh Pineapple
A handful of Water Chestnuts (optional)
1 small Onion
Fry Light
For the Sauce
142ml /Quarter of pint of Chicken Stock
8tbsp Tomato Passatta Sauce
2tbsp Rice Vinegar
2tsp Corn Flour
2tbsp Artificial Sweetner
3tbsp Light Soy Sauce
2tbsp Dark Soy Sauce
Method
Peel and chop the onion, peel the carrots and chop into strips/batons/julienne, wash, deseed and chop into strip the green and red pepper. Cut the pineapple rings into pieces, drain your sliced chestnuts and finally slice your pork fillets into thin strips and that's the stir fry ready.
Take a saucepan, fill with water and bring to the boil, turn off and the carrot strips. Leave the carrot in the hot water until they are slightly tender, then drain, this takes off the raw bite of the carrots when you eat them (known as Blanching).
Take a saucepan and add the passatta, the chicken stock, the rice vinegar, artificial sweetner and the two types of soy sauce, stir to combine. In a cup add 1tbsp of water to the cornstarch and mix together, add this to the sauce as it heats, this will thicken the sauce, continue to stir. Once boiled bring to a simmer.
Next take a wok or frying pan and spray with Fry Light, when the pan is hot add your pork strips and fry, toss the pork around so that it evenly cooks, add the carrots, onion, chestnuts, peppers and pineapple and continue to stir the ingredients.
Get the bowls ready, once the stir fry is cooked divide into portions and then spoon over the sauce. This dish can be served with rice or noodles (don't forget the added sins).
Sin Value - Red Day 2 sins (cornflour 1 level tsp = 1 sin)
For the Stir Fry
1lb/454g Pork Fillet
1 large Carrot or 2 small Carrots
1 small Green Pepper or half a large Green Pepper
1 small Red Pepper or half a large Red Pepper
2 circles of fresh Pineapple
A handful of Water Chestnuts (optional)
1 small Onion
Fry Light
For the Sauce
142ml /Quarter of pint of Chicken Stock
8tbsp Tomato Passatta Sauce
2tbsp Rice Vinegar
2tsp Corn Flour
2tbsp Artificial Sweetner
3tbsp Light Soy Sauce
2tbsp Dark Soy Sauce
Method
Peel and chop the onion, peel the carrots and chop into strips/batons/julienne, wash, deseed and chop into strip the green and red pepper. Cut the pineapple rings into pieces, drain your sliced chestnuts and finally slice your pork fillets into thin strips and that's the stir fry ready.
Take a saucepan, fill with water and bring to the boil, turn off and the carrot strips. Leave the carrot in the hot water until they are slightly tender, then drain, this takes off the raw bite of the carrots when you eat them (known as Blanching).
Take a saucepan and add the passatta, the chicken stock, the rice vinegar, artificial sweetner and the two types of soy sauce, stir to combine. In a cup add 1tbsp of water to the cornstarch and mix together, add this to the sauce as it heats, this will thicken the sauce, continue to stir. Once boiled bring to a simmer.
Next take a wok or frying pan and spray with Fry Light, when the pan is hot add your pork strips and fry, toss the pork around so that it evenly cooks, add the carrots, onion, chestnuts, peppers and pineapple and continue to stir the ingredients.
Get the bowls ready, once the stir fry is cooked divide into portions and then spoon over the sauce. This dish can be served with rice or noodles (don't forget the added sins).
Sin Value - Red Day 2 sins (cornflour 1 level tsp = 1 sin)
Chicken Chow Mein
Ingredients
Shredded cooked chicken
1 section of dried egg noodles
A handful of fresh bean sprouts or alternatively 1 tin of bean sprouts (mung beans)
1 small Onion
A handful of Shitake Mushrooms but Button or Closed Cup Mushrooms will do
Soy sauce to taste
Salt and white pepper
Method
Peel and chop the onion, wash and chop the mushrooms. Take a saucepan and fill with water, bring to the boil and add the dried noodles, (cooking times will be shown on packet's instruction but usually about 4 mins), drain the noodles and place to one side.Take a frying pan or wok and spray with Fry Light, fry the onions for about a minute, then add the mushrooms, fry for another minute then add the beansprouts, a little Soy Sauce and cooked chicken and heat through, at the last minute add the noodles and combine all the ingredients together. Add seasoning and if required add more soy sauce to your own taste.
Sin Value - Green Day - FREE (without chicken or chicken as a healthy b)
Shredded cooked chicken
1 section of dried egg noodles
A handful of fresh bean sprouts or alternatively 1 tin of bean sprouts (mung beans)
1 small Onion
A handful of Shitake Mushrooms but Button or Closed Cup Mushrooms will do
Soy sauce to taste
Salt and white pepper
Method
Peel and chop the onion, wash and chop the mushrooms. Take a saucepan and fill with water, bring to the boil and add the dried noodles, (cooking times will be shown on packet's instruction but usually about 4 mins), drain the noodles and place to one side.Take a frying pan or wok and spray with Fry Light, fry the onions for about a minute, then add the mushrooms, fry for another minute then add the beansprouts, a little Soy Sauce and cooked chicken and heat through, at the last minute add the noodles and combine all the ingredients together. Add seasoning and if required add more soy sauce to your own taste.
Sin Value - Green Day - FREE (without chicken or chicken as a healthy b)
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