I tried this for the first time at a food fair in Manchester UK, it surprisingly tasty for such few ingredients and really quick and easy to make.
Ingredients
dried Noodles (quantity depends on how hungry you are)
Lime Juice (you can use fresh lime juice or bottled from your supermarket)
1 tbsp Sweet Chilli Sauce (you can you shop bought brands like Encona Sweet Thai or Blue Dragon)
Preparation
Take a saucepan, fill it two thirds with water and bring to the boil. Once the water is boiling turn off the heat and add your noodles. Leave the noodles in the hot water for about 4 minutes to soften.
Once the noodles are cooked and softened, drain the water from the saucepan and place the noodles into a bowl, add the chilli sauce and lime juice to the noodles and mix together.
Taste, if you need more lime juice then add, likewise with the chilli sauce but remember the chilli sauce has sin values.
Place the noodles into individual bowls and serve.
You can add to this dish by sprinkling spring onion on top or crushed unsalted peanuts to give it texture, again peanuts have sin values and beware of allegies.
Sin value per serving: Green Day - 1.5 sins (for the chilli sauce)
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Showing posts with label Green Day - Lunch. Show all posts
Showing posts with label Green Day - Lunch. Show all posts
Thursday, 24 March 2011
Monday, 14 June 2010
Orange, Fennel and Red Onion Salad
This is a classic Italian dish which normally uses a lot of olive oil, so I've slimmed it down by reducing the amount of oil and introducing orange juice.
Ingredients
1 Fennel Bulb
2 Oranges (if possible Blood Orange)
1 Red Onion
Juice of 1 Orange (freshly squeezed)
2tbsp Red Wine Vinegar (Balsamic Vinegar can also be used)
1 tsp Extra Virgin Olive Oil
Freshly ground Salt and Black Pepper
Preparation
The best tool for this salad is a mandolin which finely slices food. If you don't have a mandolin you can use a knife to slice the fennel and onion but the presentation won't be so clean and precise.
Peel the red onion and place to one side. Take two oranges, remove the rind and the white pith and also place to one side.
Take a bowl, using your mandolin, finely slice the fennel into the bowl, repeat this process for the red onion.
Cut the orange by cutting each segment in half vertically, place the orange segments into the bowl containing the fennel and onion.
Take a small bowl or cup and add the olive oil, take the last orange, slice in two and squeeze the juice of the orange into the bowl containing the oil, mix the juice and oil together and pour over the orange, fennel and onion salad.
Take two spoons and toss the salad to mix the flavours and dress the salad.
Season with freshly ground salt and pepper and serve.
Sins per serving:
1 tsp of olive oil - 2 sins
Juice of 1 Orange freshly squeezed - 1 sin
Ingredients
1 Fennel Bulb
2 Oranges (if possible Blood Orange)
1 Red Onion
Juice of 1 Orange (freshly squeezed)
2tbsp Red Wine Vinegar (Balsamic Vinegar can also be used)
1 tsp Extra Virgin Olive Oil
Freshly ground Salt and Black Pepper
Preparation
The best tool for this salad is a mandolin which finely slices food. If you don't have a mandolin you can use a knife to slice the fennel and onion but the presentation won't be so clean and precise.
Peel the red onion and place to one side. Take two oranges, remove the rind and the white pith and also place to one side.
Take a bowl, using your mandolin, finely slice the fennel into the bowl, repeat this process for the red onion.
Cut the orange by cutting each segment in half vertically, place the orange segments into the bowl containing the fennel and onion.
Take a small bowl or cup and add the olive oil, take the last orange, slice in two and squeeze the juice of the orange into the bowl containing the oil, mix the juice and oil together and pour over the orange, fennel and onion salad.
Take two spoons and toss the salad to mix the flavours and dress the salad.
Season with freshly ground salt and pepper and serve.
Sins per serving:
1 tsp of olive oil - 2 sins
Juice of 1 Orange freshly squeezed - 1 sin
Wednesday, 9 June 2010
Crunchy Pear with Crispy Bacon, Rocket and Stilton
Ingredients
1 Packet of fresh Rocket leaves
1 Pear
2 slices of lean Bacon
1 tbspn White Wine Vinegar
1 tspn Dijon Mustard
28g Stilton cheese
Salt
Black Pepper
Preparation
Peel, core and thinly slice the pear and crumble the Stilton cheese.
Preheat the grill and cook the bacon. Once the bacon is cooked leave to one side to cool, once cool tear the crispy bacon into small pieces.
Place the White Wine Vinegar, Dijon Mustard, crumbled Stilton, freshly ground Salt and Pepper into a bowl or jug and whisk/mix together to make a dressing.
Take a plate, add a bed of rocket, layer on top the thinly sliced pear, layer the small pieces of crispy bacon on top of the pear, drizzle over the Stilton dressing
Sins per serving:
Stilton - 28g Free as a Healthy extra or 6 sins
Dijon Mustard - 1 sin Green and Red Days
Bacon - FREE on Red Day or 4 Sins on Green Day
1 Packet of fresh Rocket leaves
1 Pear
2 slices of lean Bacon
1 tbspn White Wine Vinegar
1 tspn Dijon Mustard
28g Stilton cheese
Salt
Black Pepper
Preparation
Peel, core and thinly slice the pear and crumble the Stilton cheese.
Preheat the grill and cook the bacon. Once the bacon is cooked leave to one side to cool, once cool tear the crispy bacon into small pieces.
Place the White Wine Vinegar, Dijon Mustard, crumbled Stilton, freshly ground Salt and Pepper into a bowl or jug and whisk/mix together to make a dressing.
Take a plate, add a bed of rocket, layer on top the thinly sliced pear, layer the small pieces of crispy bacon on top of the pear, drizzle over the Stilton dressing
Sins per serving:
Stilton - 28g Free as a Healthy extra or 6 sins
Dijon Mustard - 1 sin Green and Red Days
Bacon - FREE on Red Day or 4 Sins on Green Day
Tuesday, 23 June 2009
Mallorcan Tumbet
I've never been to Mallorca but it is a place I would love to visit.
This is a recipe I found, which in its original form isn't slimming as there's lots of olive oil involved, one recipe used half a cup!!! but I've attempted to make a SW version.
Tumbet is a national dish that is a mixture of ratatouille (tomato/vegetable sauce) and Spanish omellete (layers of potato). It has been described as a 'vegetable pie'. I've made this a couple of times and its tasty, be careful not too leave to long or it can get a bit dry, if it does just make extra sauce.
Ingredients
1 large Aubergine (also known as Eggplant)
1lb Potatoes (Maris Piper are best recommended)
1 large Red Pepper (two medium will do)
1 tin chopped Tomatoes
2 cloves Garlic
1 onion
2 shallots
Fry Light Spray
1 tspn mixed herbs (optional I added them as I like a lot of flavour)
1 tspn dried Oregano
Salt and freshly ground Black Pepper
Preparation
For the sauce, peel and roughly chop the onion, peel and finely chop the shallots. Peel and finely slice the garlic cloves. Place the chopped onion and shallots, sliced garlic, herbs/oregano and tomatoes into a pan, cover and simmer for about 1o to 15 mins. Add Salt and pepper as required.
Peel the potatoes and thinly slice, take the aubergine and also thinly slice into roughly 1 to 1.5 cm rounds. Cut the Red Pepper into strips, discarding the core and seeds.
Take out a frying pan and spray with fry light, fry the potatoes slices turning so that each side is done. You may have to do this in batches depending on the size of your frying pan.
Take out a baking dish, I have a square one but any will do. Arrange the potato into layers on the bottom of the baking dish and season with salt and black pepper. Place to one side.
Spray the frying pan with fry light again, fry the sliced aubergine so that both sides are done. Add the aubergine to the baking dish by layering the aubergine on top of the potato slices, again season with salt and black pepper.
For the last time, spray the frying pan with fry light and fry the Red Pepper strips. Once they are done, add the pepper strips to the baking dish by layering the pepper strips on top of the aubergine.
Preheat the oven to 180C/Gas Mark 4, take the pan of sauce and spoon the tomato sauce over the top of the vegetables in the baking dish. Bake in the oven for 20 minutes until the sauce is hot and bubbling.
Allow to cool slightly so that you don't burn yourself. Serve as a starter, side dish or as a meal in itself as I did with a lovely summer salad, bread (healthy extra) and a lovely glass of red wine from my sins.
Sins per serving:
I could say FREE on a green day but with the amount of fry light sprays I guess half a syn would be honest.
This is a recipe I found, which in its original form isn't slimming as there's lots of olive oil involved, one recipe used half a cup!!! but I've attempted to make a SW version.
Tumbet is a national dish that is a mixture of ratatouille (tomato/vegetable sauce) and Spanish omellete (layers of potato). It has been described as a 'vegetable pie'. I've made this a couple of times and its tasty, be careful not too leave to long or it can get a bit dry, if it does just make extra sauce.
Ingredients
1 large Aubergine (also known as Eggplant)
1lb Potatoes (Maris Piper are best recommended)
1 large Red Pepper (two medium will do)
1 tin chopped Tomatoes
2 cloves Garlic
1 onion
2 shallots
Fry Light Spray
1 tspn mixed herbs (optional I added them as I like a lot of flavour)
1 tspn dried Oregano
Salt and freshly ground Black Pepper
Preparation
For the sauce, peel and roughly chop the onion, peel and finely chop the shallots. Peel and finely slice the garlic cloves. Place the chopped onion and shallots, sliced garlic, herbs/oregano and tomatoes into a pan, cover and simmer for about 1o to 15 mins. Add Salt and pepper as required.
Peel the potatoes and thinly slice, take the aubergine and also thinly slice into roughly 1 to 1.5 cm rounds. Cut the Red Pepper into strips, discarding the core and seeds.
Take out a frying pan and spray with fry light, fry the potatoes slices turning so that each side is done. You may have to do this in batches depending on the size of your frying pan.
Take out a baking dish, I have a square one but any will do. Arrange the potato into layers on the bottom of the baking dish and season with salt and black pepper. Place to one side.
Spray the frying pan with fry light again, fry the sliced aubergine so that both sides are done. Add the aubergine to the baking dish by layering the aubergine on top of the potato slices, again season with salt and black pepper.
For the last time, spray the frying pan with fry light and fry the Red Pepper strips. Once they are done, add the pepper strips to the baking dish by layering the pepper strips on top of the aubergine.
Preheat the oven to 180C/Gas Mark 4, take the pan of sauce and spoon the tomato sauce over the top of the vegetables in the baking dish. Bake in the oven for 20 minutes until the sauce is hot and bubbling.
Allow to cool slightly so that you don't burn yourself. Serve as a starter, side dish or as a meal in itself as I did with a lovely summer salad, bread (healthy extra) and a lovely glass of red wine from my sins.
Sins per serving:
I could say FREE on a green day but with the amount of fry light sprays I guess half a syn would be honest.
Tuesday, 9 June 2009
Egg Fried Rice
Ingredients
Boiled Rice
Fry Light
Cooked Peas
Chopped Spring Onions
Soy Sauce
2 Eggs
Preparation
Boil Rice as packet instructions, drain and leave to one side until it is cold.
Take a cup, mug or bowl and break the two eggs into the container, whisk the eggs together for a 10 seconds to make sure the white and yolk have mixed.
Take a wok, spray with fry light and heat, add the cold rice, peas and chopped spring onions, stir fry by moving the food around the wok.
Slowly add the eggs and continue stirring. Keep stirring until the egg is perfectly cooked.
Add Soy Sauce to your liking, remember it is quite salty.
Serve immediately in a small bowl as a lunch, or as a side dish to accompany an evening meal.
Boiled Rice
Fry Light
Cooked Peas
Chopped Spring Onions
Soy Sauce
2 Eggs
Preparation
Boil Rice as packet instructions, drain and leave to one side until it is cold.
Take a cup, mug or bowl and break the two eggs into the container, whisk the eggs together for a 10 seconds to make sure the white and yolk have mixed.
Take a wok, spray with fry light and heat, add the cold rice, peas and chopped spring onions, stir fry by moving the food around the wok.
Slowly add the eggs and continue stirring. Keep stirring until the egg is perfectly cooked.
Add Soy Sauce to your liking, remember it is quite salty.
Serve immediately in a small bowl as a lunch, or as a side dish to accompany an evening meal.
Friday, 18 April 2008
Potato and Leek Soup
Ingredients
1.5lb Potatoes
1 large Leek
1 Onion
5oz/8.5g very low fat Fromage Frais
1.2litres of Chicken stock made with Bovril
2 Bay leaves
Salt and freshly ground black pepper
Preparation
Peel and finely chop the onion, peel and dice the potatoes and trim and slice the leeks.
In a saucepan place the onion and bay leaves and a quarter of the chicken stock and bring to the boil, simmer for about 5 minutes.
Add the leek, potatoes, the remaining chicken stock and salt and pepper, bring back to the boil and then reduce the heat to a simmer for 25 minutes.
Take out the bay leaves and pour the mixture into a blender and blend until the desired consistency. Add the Fromage Frais and give it one last blend, pour the mixture back into a saucepan to reheat but do not boil.
Serve into warmed bowls.
Sin value per serving:
Green Day - FREE
1.5lb Potatoes
1 large Leek
1 Onion
5oz/8.5g very low fat Fromage Frais
1.2litres of Chicken stock made with Bovril
2 Bay leaves
Salt and freshly ground black pepper
Preparation
Peel and finely chop the onion, peel and dice the potatoes and trim and slice the leeks.
In a saucepan place the onion and bay leaves and a quarter of the chicken stock and bring to the boil, simmer for about 5 minutes.
Add the leek, potatoes, the remaining chicken stock and salt and pepper, bring back to the boil and then reduce the heat to a simmer for 25 minutes.
Take out the bay leaves and pour the mixture into a blender and blend until the desired consistency. Add the Fromage Frais and give it one last blend, pour the mixture back into a saucepan to reheat but do not boil.
Serve into warmed bowls.
Sin value per serving:
Green Day - FREE
Chicken and Sweetcorn Soup
Ingredients
1 bag of Quorn chicken pieces
1 tin of Sweet Corn
1 Egg
2 pints of chicken stock made with bovril
1 packet of plain noodles (dried)
Salt and freshly ground black pepper
Preparation
In a saucepan, place the chicken stock, bring to the boil. Lower the heat and add the quorn pieces and cook. Break up the dried noodles and add to the cooked quorn, simmer.
In a bowl or cup, whisk the egg, add the egg to the quorn and noodle mixture and stir quickly so that the egg disperses.
Add salt and pepper to the preferred taste and serve hot.
Sin value per serving:
Green Day - FREE
1 bag of Quorn chicken pieces
1 tin of Sweet Corn
1 Egg
2 pints of chicken stock made with bovril
1 packet of plain noodles (dried)
Salt and freshly ground black pepper
Preparation
In a saucepan, place the chicken stock, bring to the boil. Lower the heat and add the quorn pieces and cook. Break up the dried noodles and add to the cooked quorn, simmer.
In a bowl or cup, whisk the egg, add the egg to the quorn and noodle mixture and stir quickly so that the egg disperses.
Add salt and pepper to the preferred taste and serve hot.
Sin value per serving:
Green Day - FREE
Tuesday, 15 April 2008
Spanish Omelette
Ingredients
10.5oz/300g new Potatoes
3.5oz/100g frozen Peas
6 large free range Eggs
4 Spring Onions
1 Red Pepper
Fry Light
Salt and freshly ground Black Pepper
Preparation
Chop the spring onions, deseed and dice the red pepper, boil and drain the frozen peas, boil the potatoes until nearly tender and drain then cut up into cube size pieces.
Spray a frying pan with Fry Light and on a medium heat, cook the spring onions and red peppers until they are tender. Increase the heat and add the potatoes, cook for about 2-3 minutes, add the peas and stir to mix thoroughly.
Preheat the grill and in a bowl. beat the six eggs and season with the salt and pepper to preferred taste. Pour the beaten eggsover the top of potato mixture in the frying pan, lower the heat and do not stir.
When almost cooked, place the frying pan under the grill and cooked until set, or until golden.
Cut into wedges (like you cut pizza) and serve with a large green salad, can be eaten hot or cold.
Sin value per serving:
Green Day - FREE
10.5oz/300g new Potatoes
3.5oz/100g frozen Peas
6 large free range Eggs
4 Spring Onions
1 Red Pepper
Fry Light
Salt and freshly ground Black Pepper
Preparation
Chop the spring onions, deseed and dice the red pepper, boil and drain the frozen peas, boil the potatoes until nearly tender and drain then cut up into cube size pieces.
Spray a frying pan with Fry Light and on a medium heat, cook the spring onions and red peppers until they are tender. Increase the heat and add the potatoes, cook for about 2-3 minutes, add the peas and stir to mix thoroughly.
Preheat the grill and in a bowl. beat the six eggs and season with the salt and pepper to preferred taste. Pour the beaten eggsover the top of potato mixture in the frying pan, lower the heat and do not stir.
When almost cooked, place the frying pan under the grill and cooked until set, or until golden.
Cut into wedges (like you cut pizza) and serve with a large green salad, can be eaten hot or cold.
Sin value per serving:
Green Day - FREE
Baked Potato with Beans
Ingredients
Large Baking Potato
Tin of baked beans
Salt and freshly ground black pepper
Preparation
Microwave the potato or bake in the oven for the manufacturers recommended time.
Microwave or heat the baked beans in saucepan.
When the potato is cooked, split with a nice and pour over the baked beans, if required season with salt and pepper
Sin value per serving:
Green Day - FREE
Large Baking Potato
Tin of baked beans
Salt and freshly ground black pepper
Preparation
Microwave the potato or bake in the oven for the manufacturers recommended time.
Microwave or heat the baked beans in saucepan.
When the potato is cooked, split with a nice and pour over the baked beans, if required season with salt and pepper
Sin value per serving:
Green Day - FREE
Beans on Toast
Ingredients
1 tin baked beans
2 slices of Warburtons 'Healthy Inside' wholemeal bread
Preparation
Toast the bread and place on a dinner plate.
Microwave or boil the baked beans in a saucepan, once cooked pour over toast and if required, season to taste.
Sin value per serving:
Green Day - FREE ( if using bread as a Healthy Extra, if not 6 ins)
1 tin baked beans
2 slices of Warburtons 'Healthy Inside' wholemeal bread
Preparation
Toast the bread and place on a dinner plate.
Microwave or boil the baked beans in a saucepan, once cooked pour over toast and if required, season to taste.
Sin value per serving:
Green Day - FREE ( if using bread as a Healthy Extra, if not 6 ins)
Monday, 14 April 2008
Syn Free Falafel Veggie Burgers
Ingredients
1 can of Chick Peas
1 Onion
2 Garlic Cloves
1 Red Chilli
Fresh chopped parsley
Dried cumin
Dried Coriander
Fry Light
Salt and freshly ground Black Pepper
Preparation
Finely chop the onion, deseed and chop the chilli, chop the fresh parsley, crush the garlic cloves and drain the chick peas.
In a blender, add the chick peas, chopped onion, parsley, chilli, crushed garlic cloves, a pinch of cumin and a pinch of coriander. Blend until smooth.
Spray a frying pan with Fry Light. Shape the mixture into burgers and fry until cooked thoroughly and golden brown on both sides.
Serve with a large salad.
Sin value per serving:
Green Day - FREE
1 can of Chick Peas
1 Onion
2 Garlic Cloves
1 Red Chilli
Fresh chopped parsley
Dried cumin
Dried Coriander
Fry Light
Salt and freshly ground Black Pepper
Preparation
Finely chop the onion, deseed and chop the chilli, chop the fresh parsley, crush the garlic cloves and drain the chick peas.
In a blender, add the chick peas, chopped onion, parsley, chilli, crushed garlic cloves, a pinch of cumin and a pinch of coriander. Blend until smooth.
Spray a frying pan with Fry Light. Shape the mixture into burgers and fry until cooked thoroughly and golden brown on both sides.
Serve with a large salad.
Sin value per serving:
Green Day - FREE
Ham and Baby New Potato Salad
Ingredients
1lb 12oz/794g baby new Potatoes
2 red Apples
2 Celery sticks
6 Spring onions
12oz/340g lean Ham
200g very low fat natural Fromage Frais
4 tbspns Hellmans Extra Light Mayonnaise
1 tspn mustard powder
6 tbspns of finely chopped fresh dill
Salt and freshly ground Black Pepper
Preparation
Boil the potatoes for 15-20 minutes until just tender, drain, place in a bowl, set aside and allow to cool.
Core and dice the apples, trim and slice the celery and the spring onions, remove any fat and dice the ham. Place the apples, celery, spring onions and diced ham into the bowl containing the potatoes.
In a seperate bowl, place the fromage frais, add the mayonnaise and the mustard powder, mix thoroughly. Stir in the chopped dill and season to preffered taste, spoon over the potato mix and serve.
This is enough for 4 servings
Sin value per serving:
Green Day - 1 Sin (add 6 sins if using Ham as Healthy Extra)
Red Day - 1 Sin (add 6 sins if using potato as Heathy Extra)
1lb 12oz/794g baby new Potatoes
2 red Apples
2 Celery sticks
6 Spring onions
12oz/340g lean Ham
200g very low fat natural Fromage Frais
4 tbspns Hellmans Extra Light Mayonnaise
1 tspn mustard powder
6 tbspns of finely chopped fresh dill
Salt and freshly ground Black Pepper
Preparation
Boil the potatoes for 15-20 minutes until just tender, drain, place in a bowl, set aside and allow to cool.
Core and dice the apples, trim and slice the celery and the spring onions, remove any fat and dice the ham. Place the apples, celery, spring onions and diced ham into the bowl containing the potatoes.
In a seperate bowl, place the fromage frais, add the mayonnaise and the mustard powder, mix thoroughly. Stir in the chopped dill and season to preffered taste, spoon over the potato mix and serve.
This is enough for 4 servings
Sin value per serving:
Green Day - 1 Sin (add 6 sins if using Ham as Healthy Extra)
Red Day - 1 Sin (add 6 sins if using potato as Heathy Extra)
Syn Free Basil, Chilli and Lemon Pasta Salad
Ingredients
9oz/250g dried farfalle or short pasta shapes
1 green Chilli
7 oz/200g very low fat natural Fromage Frais
4 Spring Onions
1 Lemon
1 tspn Celery Salt
8 tbspns fresh basil leaves
Salt and freshly ground Black pepper
Preparation
Deseed and finely chop the green chilli, trim and finely slice the spring onions and chop the basil leaves.
Cook the pasta according to the makers instructions. Drain, rinse under cold water, drain again and transfer to 4 serving bowls and set to one side.
Finely grate the lemon rind into a bowl and squeeze in the juice. Add the fromage frais, celery salt, chopped basil, green chilli and season to the preferred taste.
Sprinkle the spring onions over the pasta and pour on the fromage frais mixture, toss to mix well and serve the salad lightly chilled or at room temperature.
Sin value per serving:
Green Day - FREE
9oz/250g dried farfalle or short pasta shapes
1 green Chilli
7 oz/200g very low fat natural Fromage Frais
4 Spring Onions
1 Lemon
1 tspn Celery Salt
8 tbspns fresh basil leaves
Salt and freshly ground Black pepper
Preparation
Deseed and finely chop the green chilli, trim and finely slice the spring onions and chop the basil leaves.
Cook the pasta according to the makers instructions. Drain, rinse under cold water, drain again and transfer to 4 serving bowls and set to one side.
Finely grate the lemon rind into a bowl and squeeze in the juice. Add the fromage frais, celery salt, chopped basil, green chilli and season to the preferred taste.
Sprinkle the spring onions over the pasta and pour on the fromage frais mixture, toss to mix well and serve the salad lightly chilled or at room temperature.
Sin value per serving:
Green Day - FREE
Syn Free Lentil and Vegetable Winter Warmer Soup
Ingredients
1 large Onion
1 Leek
2 Garlic cloves
2pts/136ml chicken stock made with bovril or oxo
14oz/397g can of tomatoes in their juice
Salt and freshly ground black pepper
2 Carrots
1 Parsnip
8oz/227g red lentils
1 bay leaf
2tbspns finely chopped fresh parsley
few sprigs of thyme and oregano
Preparation
Finely chop the onion and leek; peel and dice the carrots and parsnip and crush the clove of garlic.
Put the chopped onion and leek, diced carrots and parsnip and the crushed clove of garlic into a large saucepan with half a pint/284ml of the chicken stock. Cover the pan and bring to the boil. Continue boiling for 5 - 10 minutes, then uncover and reduce the heat. Simmer gently over a low heat for about 20 minutes or until the vegetable are tender.
Stir in the lentils and cook over a low heat gently for 2 minutes, then add the remaining stock, the canned tomatoes and herbs. Simmer gently for about 45 minutes, until the soup thickens and the flavours mix.
Remove the bay leaf and herb sprigs and season to the preferred taste.
Serve into 6 warmed bowls and spinkle with the fresh parsley.
If wished, cool thoroughly and freeze, then defrost and reheat at a later date.
Sin value per serving:
Green Day - FREE (0.5 sins if using oxo)
1 large Onion
1 Leek
2 Garlic cloves
2pts/136ml chicken stock made with bovril or oxo
14oz/397g can of tomatoes in their juice
Salt and freshly ground black pepper
2 Carrots
1 Parsnip
8oz/227g red lentils
1 bay leaf
2tbspns finely chopped fresh parsley
few sprigs of thyme and oregano
Preparation
Finely chop the onion and leek; peel and dice the carrots and parsnip and crush the clove of garlic.
Put the chopped onion and leek, diced carrots and parsnip and the crushed clove of garlic into a large saucepan with half a pint/284ml of the chicken stock. Cover the pan and bring to the boil. Continue boiling for 5 - 10 minutes, then uncover and reduce the heat. Simmer gently over a low heat for about 20 minutes or until the vegetable are tender.
Stir in the lentils and cook over a low heat gently for 2 minutes, then add the remaining stock, the canned tomatoes and herbs. Simmer gently for about 45 minutes, until the soup thickens and the flavours mix.
Remove the bay leaf and herb sprigs and season to the preferred taste.
Serve into 6 warmed bowls and spinkle with the fresh parsley.
If wished, cool thoroughly and freeze, then defrost and reheat at a later date.
Sin value per serving:
Green Day - FREE (0.5 sins if using oxo)
Wednesday, 9 April 2008
Syn Free Carrot and Ginger Soup
Ingredients
1 Onion
2 Celery sticks
2 Garlic Cloves
1lb 5oz/596g Carrots
half inch/1cm fresh Ginger Root
Fry Light
1-3/4pt/994ml stock made with chicken bovril or oxo
Salt and freshly ground black pepper
Very low fat natural yoghurt and fresh chives
Preparation
Prepare the ingredients; peel and chop the onion, peel and chop the garlic cloves, finely grate the ginger, trim and chop the celery, peel and chop the carrot into chunks.
Spray the pan with Fry Light and cook the celery, onion, ginger and garlic for 2-3 minutes. Add the chicken stock and carrots and bring to the boil. Once boiling, reduce down and simmer for about 20 minutes, or until the carrots are tender.
Remove from the heat and allow to cool slightly, transfer the mixture into a blender or food processor, season with the salt and pepper to the preferred taste. Blend the mixture until it is smooth and divide the mixture between four warmed bowls, top with a swirl of very low natural yoghurt and some snipped chives, serve immediately.
Sin Value per serving:
Green Days - sin FREE, add 0.5 sin if using oxo
Red Days (original) - sin FREE, add 0.5 sin if using oxo
Can be served with bread as part of your B section.
1 Onion
2 Celery sticks
2 Garlic Cloves
1lb 5oz/596g Carrots
half inch/1cm fresh Ginger Root
Fry Light
1-3/4pt/994ml stock made with chicken bovril or oxo
Salt and freshly ground black pepper
Very low fat natural yoghurt and fresh chives
Preparation
Prepare the ingredients; peel and chop the onion, peel and chop the garlic cloves, finely grate the ginger, trim and chop the celery, peel and chop the carrot into chunks.
Spray the pan with Fry Light and cook the celery, onion, ginger and garlic for 2-3 minutes. Add the chicken stock and carrots and bring to the boil. Once boiling, reduce down and simmer for about 20 minutes, or until the carrots are tender.
Remove from the heat and allow to cool slightly, transfer the mixture into a blender or food processor, season with the salt and pepper to the preferred taste. Blend the mixture until it is smooth and divide the mixture between four warmed bowls, top with a swirl of very low natural yoghurt and some snipped chives, serve immediately.
Sin Value per serving:
Green Days - sin FREE, add 0.5 sin if using oxo
Red Days (original) - sin FREE, add 0.5 sin if using oxo
Can be served with bread as part of your B section.
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