My Peppercorn Sauce (perfect with Steak) serves 2
- 1 x chestnut mushroom
- 2 x beef oxo cubes
- 4 tbsp boiling water
- 4 tbsp quark
- 8 tbsp Fat Free natural yoghurt
- 6 Pink peppercorns
- Black pepper grinder
- Finely dice your chestnut mushroom so it resembles chopped nuts
- Add the mushroom to a saucepan on high heat with frylight and a small amount of salt and pepper and leave to soften sightly.
- Add the 2 oxo cubes and boiling water and stir well.
- Add the pink peppercorns to the pan.
- Turn off the heat and let the mushroom mixture cool and thicken sightly.
- Put the mushroom mix into a blender/processor and blend until smooth.
- Return the smooth mixture to the pan and add the quark and yoghurt.
- Heat really gently on a low flame, making sure that the sauce doesn’t boil.
- Taste the sauce and check seasoning. Add more salt and pepper if need be. If you find the sauce too bitter or acidic – add 1 tsp sweetener to the sauce.
- Serve piping hot with your steak and maybe some SW chips on the side.
My Speed-full, Seafood Paella
serves 2 (large portions)
- 1 onion – finely diced
- 2 garlic cloves – minced
- 1 cup of Arborio rice
- 2 cups of Chicken stock
- 2 cups of Fish stock
- 2 spring onions – finely sliced
- 1/2 red pepper – finely diced
- 1/8 cauliflower head – cut into tiny florets
- 2 sticks of celery – finely diced
- Pinch of Saffron
- Splash of white wine vinegar
- 1 tsp paprika
- 1 tsp dried parsley
- salt & pepper
- 1/3 cup frozen peas
- 6 frozen raw king prawns
- 1 portion of frozen calamari rings, mussels and prawns (ready cooked
- Place a large frying pan or sauté pan over high heat and spray with frylight
- Fry the onions until soft and translucent and then add your garlic.
- Add the cup of Arborio rice to the onion mix and fry gently for a few minutes stirring well. Do not let the rice brown.
- Add 1 cup of the chicken stock to the rice and stir well.
- Add your pinch of saffron to the chicken stock & rice.
- Season with salt and pepper.
- Once the stock has been absorbed by the rice add the rest of the chicken stock and continue to stir well.
- Add your spring onions, pepper, cauliflower and celery to the pan.
- Add the paprika, dried parsley and a splash of white wine vinegar.
- Again, once the liquid has been absorbed add 1 cup of the fish stock and stir well
- When absorbed again, add the remaining cup of fish stock.
- Check the seasoning and the softness of the rice. At this point the rice should be becoming soft but should not be cooked through and should still have a bite. At this point I did add more salt and pepper to taste.
- Once the rice is slightly al dente, which means nearly fully cooked with a tiny bit of bite (hardness to the centre) add the frozen peas and mix well.
- Add the raw king prawns and cook until pink all over.
- Add the calamari, prawns and mussels and allow to cook thoroughly through so they are fully defrosted and piping hot.
- If the rice is becoming dry add some more water.
- I like my paella with a slightly “wet” texture and not too sticky – but this is all preference.
- Serve in a large bowl with more dried parsley for decoration.
My Beefy Chilli with a rich twist served with a garlic & parsley jacket potato
- 1 onion – finely diced
- 3 garlic cloves – finely sliced
- 500g 5% fat beef mince
- 2 Oxo stock cubes beef
- 1/2 green pepper – diced
- 2 carrots – diced
- 1 chilli – cut in half and de-seeded
- 6 chestnut mushrooms – quartered
- 2 sticks of celery – diced
- 2 tsp instant coffee
- 1 tsp choc shot
- 1 tbsp balsamic vinegar
- salt and pepper
- 1 carton of passata
- Boiled Water
- 4 baking potatoes
- 1 tbsp dried parsley
- 1 tbsp garlic granules
- Pre-heat an oven to 200C/180C Fan.
- On a baking tray add the 4 baking potatoes and spray well with frylight. Season the potatoes with salt, pepper, garlic granules and dried parsley.
- Cook for 1 hour or until soft in the centre.
- Place a large cast iron pot or frying pan on high heat and spray in frylight.
- Fry the onions, carrots, celery and garlic until soft.
- Add the beef mince and stir and cook until the mince is browned all over.
- Add the chilli halves, pepper, and chestnut mushrooms.
- Crumble over the 2 Oxo cubes and mix well.
- Add the carton of passata and incorporate.
- Sprinkle over salt and pepper, the instant coffee, balsamic vinegar and choc shot and mix really well.
- If the mixture is too thick, add some boiled water until the consistency you want is required.
- Simmer for half and hour until sauce has thickened and become more rich.
- Take out the potatoes from the oven and cut in half. You can add lightest butter or cream cheese if you like.
- Spoon on the chilli and enjoy.
Chicken Makhani Curry (Serves 3-4)
Approx. 1\2 syn per serving
- 6 boneless, skinless chicken thighs – kept whole
- 4 tbsp fat free fromage frais
- 2 onions – roughly chopped
- 6 small garlic cloves – minced
- Thumb sized piece of ginger – grated
- 1 carton of passata or 6 large tomatoes chopped
- 1 red bell pepper
- 2 tsp granulated sweetener
- 2 tsp sea salt
- Fresh coriander to serve
- 1 tbsp cumin seeds
- 1 tsp ground coriander
- ½ tsp cardamom seeds (from the pods – 2 or 3 pods)
- Freshly ground black pepper
- 2 tsp ground fenugreek
- 1 tsp turmeric
- 2 tsp paprika
- 1 tsp mild chilli powder (add another tsp if you want more warmth)
- 1/4 tsp ground cloves
- In a large shallow pan or cast iron dish fry off the onions, red pepper, garlic and ginger in frylight, on a high heat until onions are translucent and the pepper soft.
- Turn down the heat to low and add all your spices to the pan. Mix in well with the onion mixture.
- Add your tomatoes or carton of passata and stir well.
- Turn down the heat to low.
- Add your fat free fromage frais and mix well.
- Take the pan off the heat and transfer the mix to a blender or use a hand blender (take care) in the pan. Blitz until smooth.
- Return the blitzed mixture to the pan and turn the heat to high until the mixture reaches bubbling point.
- Add the chicken thighs and make sure they are thoroughly coated in the sauce.
- Add a lid to the pan, turn off the heat and transfer to an oven.
- I slow cooked my chicken at 120C for 2 hours and then served with plain boiled rice and fresh coriander. You could also cook at 180C or stove top for 20-30 minutes until chicken is cooked though.
This is great hot or the next day as a cold lunch snack.
8-12 chicken legs, skin on and sliced diagonally through to the flesh.
4 baking potatoes, diced into large cubes.
2 onions, quartered.
2 bell peppers, diced into large cubes.
1/2 butternut squash, cubed.
2 tbsp. Paprika (sweet)
2 tbsp. Smoked Paprika
1 tsp. Mustard Powder
1 tbsp. Garlic Granules
Salt & Pepper to taste
1 tsp. Mild chilli powder
- Add the speed veg and potatoes, diced, to the bottom of a roasting tray.
- Season the veg & potatoes with salt & pepper to taste.
- Spray well with frylight.
- Add a trivet or wire rack on top of the veg.
- In a separate bowl, mix all of the spices together.
- Slice the chicken legs on the diagonal to break the skin, but do not cut too far towards the bone.
- Spray the chicken legs liberally with Frylight.
- Rub the spices mix onto each chicken leg with your hands, making sure each one is well coated.
- Spray a light coating of Frylight ontop of the chicken legs and add the legs to the trivet above the veg & potatoes.
- Pre-heat an oven to 180c, 170c fan.
- Add the roasting tray to the oven & roast for 30-40 minutes or until the chicken is no longer pink and is piping hot.
- Take the chicken legs off the trivet and leave to one side. Remove the trivet from the tray.
- Using a wooden spoon mix the veg & potatoes in the roasting tray incorporating all the lovely juices from the chicken.
- Serve the chicken, veg & potatoes and enjoy!
Remember; to make the chicken syn free you must unfortunately remove the chicken skin before eating. However, the cuts you made in the chicken before cooking will have allowed all the beautiful spices and flavours to sink through the to chicken flesh underneath, so no lack of flavour!!