Ingredients
2 large Chicken breasts
1 clove of Garlic
1 tsp Chilli flakes
3 tbsp Lemon Juice
1 tbsp Coriander leaf
3 tbsp very low fat natural Yoghurt
Freshly ground Salt and Black Pepper
Preparation
You can use a bowl for this recipe but I prefer a clear plastic resealable food bag as its easier to mix the ingredients and store when chilling.
Peel and crush the garlic and slice the chicken breasts into bite size chunks. Place all the ingredients into the bag, seal and mix thoroughly by manipulating the bag.
Place the bag onto a shelf in the fridge and leave to chill/marinate for one hour.
When ready to cook, remove from bag and place onto skewers. The chicken can be cooked on its own or with chunks of onion and red pepper, or alternatively chunks of fresh pineapple.
You can also use this as a lunch recipe, cook the day before, chill and then add to a lunchbox salad.
Sins per serving:
FREE on Red Day
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Showing posts with label Mediterranean. Show all posts
Showing posts with label Mediterranean. Show all posts
Wednesday, 23 June 2010
Tuesday, 22 June 2010
Beef Kofta Skewers
Weight Watchers Recipe
Ingredients
400g lean minced Beef
1 small onion
half tsp ground All Spice
half tsp ground cinnamon
half tsp chilli powder
2 tbsp fresh mint
4 tbsp fresh parsley
4 tbsp Tomato Ketchup
Freshly ground Salt and Black Pepper
Fry Light
Preparation
If you are using Bamboo Skewers, you will need to soak these in water before starting the recipe, this will help the skewers not to burn on the BBQ.
Peel the onion, finely chop the onion, mint and parsley and place into a bowl, add all the other ingredients and mix to combine.
With wet hands, divide the mixture into equal portions. Mould each portion around a skewer, place onto a plate lined with baking parchment, cover and leave to chill in the fridge for approximately 20 mins.
When you ready to cook, spray the kofta with Fry Light and cook on the BBQ.
Serve with yoghurt dip and salad
Sins per serving:
4 sins - Red Day (Tomato Ketchup -1 level tbsp is 1sin)
Ingredients
400g lean minced Beef
1 small onion
half tsp ground All Spice
half tsp ground cinnamon
half tsp chilli powder
2 tbsp fresh mint
4 tbsp fresh parsley
4 tbsp Tomato Ketchup
Freshly ground Salt and Black Pepper
Fry Light
Preparation
If you are using Bamboo Skewers, you will need to soak these in water before starting the recipe, this will help the skewers not to burn on the BBQ.
Peel the onion, finely chop the onion, mint and parsley and place into a bowl, add all the other ingredients and mix to combine.
With wet hands, divide the mixture into equal portions. Mould each portion around a skewer, place onto a plate lined with baking parchment, cover and leave to chill in the fridge for approximately 20 mins.
When you ready to cook, spray the kofta with Fry Light and cook on the BBQ.
Serve with yoghurt dip and salad
Sins per serving:
4 sins - Red Day (Tomato Ketchup -1 level tbsp is 1sin)
Lamb, Rosemary and Mint Burgers
Summer wouldn't be the same without a good BBQ, so each day this week I will be posting BBQ recipes, starting today with Lamb, Rosemary and Mint Burgers.
Sins per serving:
Free on Red Day
Ingredients
1kg lean minced Lamb
1 egg (optional)
1 Onion
1 clove Garlic
1 tbsp fresh Mint
1 tbsp fresh Rosemary
Freshly ground Salt and Black Pepper
Preparation
Peel the onion and the clove of garlic.
Finely chop the onion, garlic, mint and rosemary and place in a bowl with the minced lamb and seasoning.
Mix the ingredients together to combine then divide the mixture into equal portions. With wet hands shape into patties, if the mixture seems dry or crumbles when shaping the patties, add an egg to the mixture, this will help bind the ingredients.
Place the burgers onto a plate lined with baking parchment, cover and chill in the fridge for about 20 mins.
When ready to cook, spray each side of the burger with fry light and cook on the BBQ.
Serve with yoghurt dip and a salad of your choice.
Sins per serving:
Free on Red Day
Wednesday, 16 June 2010
Cucumber, Onion and Dill Salad
I think this may be a German recipe but I'm not too sure.
Ingredients
2 small or 1 medium Cucumber
1 large Onion
3 tbsp fresh Dill
5 tbsp Cider Vinegar
Freshly ground Salt and Black Pepper
Preparation
Peel the onion, wash and dry the cucumber. Take a mandolin and into a large bowl, finely slice the cucumber and onion. Add to the bowl, the dill and cider vinegar, also add 2 tbsp of water to the mixture and season with salt and pepper.
Toss the salad to mix all the ingredients together and chill in the refrigerator for about 1 hour before serving.
Taste before serving, if too strong add more water, if too weak add more vinegar, if too bitter add a little sweetner.
Sins per serving:
Free on both Red and Green Days
Ingredients
2 small or 1 medium Cucumber
1 large Onion
3 tbsp fresh Dill
5 tbsp Cider Vinegar
Freshly ground Salt and Black Pepper
Preparation
Peel the onion, wash and dry the cucumber. Take a mandolin and into a large bowl, finely slice the cucumber and onion. Add to the bowl, the dill and cider vinegar, also add 2 tbsp of water to the mixture and season with salt and pepper.
Toss the salad to mix all the ingredients together and chill in the refrigerator for about 1 hour before serving.
Taste before serving, if too strong add more water, if too weak add more vinegar, if too bitter add a little sweetner.
Sins per serving:
Free on both Red and Green Days
Thursday, 25 June 2009
Greek Doner Kebab / Gyro
I have searched everywhere for a doner recipe and it's near impossible to find, an authentic tasing recipe. Its a guarded secret like KFC coating or Macs special sauce. So I was amazed to find this one from of all places Utah!!.
I tried this last night for my dinner, it smelt and tasted yummy, the leftovers were a bit dry but I put it in at 190 and left it in the oven too long..... doh
Ingredients
1lb lean Minced Lamb
1 small Onion
1tspn dried Oregano
1tspn dried Thyme
1tspn sea salt
quarter tspn black pepepr
2tspns Minced or crushed Garlic
Preparation
Peel and finely chop the onion. Peel the garlic cloves and mince or crush, I used a garlic press.
Place all the ingredients into a food processor and blend. This effects the texture of the meat, it makes it smooth so that it binds together and isn't grainey like minced meat. Cover and leave in the fridge for 2 hours, if possible leave longer as this allows the flavours to marinate.
If you have a spit, form the mixture into an oblong and slowly rotate/cook over the grill for about 30 - 40 minutes making sure its not too close to the coals/flames.
If like me you have an oven, preheat the oven to 170C/325F/Gas Mark 3.
Shape the mixture into a loaf (like meatloaf) and place onto a wire rack over a baking tray, this allows the fat to run off. Place it in the oven and leave for 45 mins to 1hr, when it's ready it should be a bit dry. Keep an eye on it as you will need to drain off the excess fat which collects on the baking tray.
Serve with a salad, pitta bread (HE - not supposed to be HE as it lacks fibre but I think it's a personal choice or 7 syns) and tzatziki.
Syns per serving:
FREE on a red day
I tried this last night for my dinner, it smelt and tasted yummy, the leftovers were a bit dry but I put it in at 190 and left it in the oven too long..... doh
Ingredients
1lb lean Minced Lamb
1 small Onion
1tspn dried Oregano
1tspn dried Thyme
1tspn sea salt
quarter tspn black pepepr
2tspns Minced or crushed Garlic
Preparation
Peel and finely chop the onion. Peel the garlic cloves and mince or crush, I used a garlic press.
Place all the ingredients into a food processor and blend. This effects the texture of the meat, it makes it smooth so that it binds together and isn't grainey like minced meat. Cover and leave in the fridge for 2 hours, if possible leave longer as this allows the flavours to marinate.
If you have a spit, form the mixture into an oblong and slowly rotate/cook over the grill for about 30 - 40 minutes making sure its not too close to the coals/flames.
If like me you have an oven, preheat the oven to 170C/325F/Gas Mark 3.
Shape the mixture into a loaf (like meatloaf) and place onto a wire rack over a baking tray, this allows the fat to run off. Place it in the oven and leave for 45 mins to 1hr, when it's ready it should be a bit dry. Keep an eye on it as you will need to drain off the excess fat which collects on the baking tray.
Serve with a salad, pitta bread (HE - not supposed to be HE as it lacks fibre but I think it's a personal choice or 7 syns) and tzatziki.
Syns per serving:
FREE on a red day
Tuesday, 15 April 2008
Summery Tomato Salad
Ingredients
130z/350g tomatoes
2 tbspns chopped fresh coriander
1 spn artificial sweetener
half Red Chilli
1 tbspn lemon juice
4 spring onions
half a cucumber
Preparation
Dice the tomatoes, chop the spring onions, chop the cucumber into chunks, deseed the chilli and chop finely.
Put the tomatoes, spring onions, chunky cucumber and and chopped coriander into a serving bowl.
In a jug or cup place the lemon juice, artificial sweetener and finely chopped chilli. Mix with a fork so that the ingredients combine.
Pour the mixture over the tomatoes, and mix thoroughly so that all the veggies are covered by the mixture and serve.
Sin value per serving:
Green Day - FREE
Red Day - FREE
130z/350g tomatoes
2 tbspns chopped fresh coriander
1 spn artificial sweetener
half Red Chilli
1 tbspn lemon juice
4 spring onions
half a cucumber
Preparation
Dice the tomatoes, chop the spring onions, chop the cucumber into chunks, deseed the chilli and chop finely.
Put the tomatoes, spring onions, chunky cucumber and and chopped coriander into a serving bowl.
In a jug or cup place the lemon juice, artificial sweetener and finely chopped chilli. Mix with a fork so that the ingredients combine.
Pour the mixture over the tomatoes, and mix thoroughly so that all the veggies are covered by the mixture and serve.
Sin value per serving:
Green Day - FREE
Red Day - FREE
Monday, 14 April 2008
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
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