Speed soup

Yes speed soup! proven to boost weight loss and tastes amazing!

Free on EE and Green

2 tins of toms
1 x tin green lentil (or dried)
1x tin mixed bean salad (or any dried beans and chipeas in stead)
red slit lentils
4x carrots
2 parsnips
1 green, 1 red, 1 yellow pepper
1 onion
2 leeks
1 tin of baken beans

seasoning 
mixed herbs
2 x stock cubes

water bung in all in slow cooker or in a pan until soft.

Can be left as a chunky stew or blitz until smooth.

I had it chunky and was amazing! didnt fancy it till i tried it and i couldnt get enough!

Hot Indian Chicken Curry with Rice

6 servings 

If you want to make less just reduce ingredients. I also add the spices gradually and taste as I go so do this to your own taste. Finally – its HOT so reduce the chillies if you don’t like it too spicy!

INGREDIENTS
6 chicken breasts
600 grammes passata
2 tins chopped tomato
Tube tomato puree
2 cloves garlic (or 2 teaspoons of lazy garlic)
1 large onion
3 peppers
4 red chillies
6 green chillies
Mushrooms
Garam masala
Curry powder
Tikka spice
Bunch of fresh coriander
Juice of 1 lemon
1 chicken stock cube
INSTRUCTIONS
Fry the chopped onion,garlic peppers and chillies till soft
Add chicken and fry until almost cooked
Add mushrooms and fry till almost cooked
Add tablespoon(heaped) of tikka spice & stir to coat
Add passata and chopped tomatoes
Once bubbling add tomato puree
Dissolve stock cube in water and add
Add remaining spices (I do this by taste and don’t really measure but its probably about 2 heaped tablespoons of each – May be more!)
Add chopped bunch of coriander (leaves only!)
Squeeze juice of lemon over and stir well
Leave to simmer for 15 mins to ensure all spices are absorbed.

sausage and bean casserole

Tin of Cannelli Beans or Kidney Beans
Tin of Chickpeas
Tin of chopped tomatoes
Tin of baked beans
Stock Cube either vegetable or chicken
Onion
Sausages or quorn sausages

Boil the sausages to loosen the skin then peal the skin away and chop the sausages into large bite size pieces. Soften the onion by cooking it in a little boiling water then add the rest of the ingredients (the stock cube in enough water to almost cover the ingredients) and cook until beans and lentils are cooked through and the mix has turned into a nice thick casserole. Serve with White and Sweet potato wedges made in the oven with fry light or you could serve with mash and mixed veg. Additional veg can be added to the casserole and/or the sausages left out. 

9 syn hummus!

1 can drained and washed chickpeas
2 tbsp tahini
1 clove garlic (2 if you like it very garlicky)
3 tbsp plain yogurt
Juice of 2 lemons (real lemons not substitute)
Pinch of cumin
Salt to taste
1 tbsp olive oil
- Blend in food processor until smooth - Add more lemon juice if too gluggy
Serve with sprinkle of paprika and drizzle of olive oil

tortilla

I chopped up some potatoes, roasted them in frylight (no need to par boil), on the highest oven setting mines 240. When ready, I chopped them up into odd sized pieces, some big some small. Let them to cool for 5 mins.

In a jug whisk together four eggs and a dash of milk and some pepper. I put the spuds in a non-stick frying pan with some frylight, 'fried' them for a few minutes, poured over the egg mixture. Leave the base to fully cook (approx 5 mins), when it's ready, put it under the grill on medium for the top to cook.

I used 84g grated reduced fat cheese, and slice some cherry toms and red onion. When the top of your tortilla is ready, put the cheese, tomatoes and onions on and put back under the grill to melt.

4 bean spicy chilli

4 bean spicy chilli
Serves 4
Syns on green & extra easy – free
1 medium onion finely chopped
2 cloves garlic - minced
1 tin each of the following: red kidney beans, pinto beans, butter beans
Small tin baked beans in tomato sauce
4 large chestnut mushrooms chopped small
Chilli powder - to taste
Tsp coriander seed - ground
Heaped tsp paprika
Tbsp tomato puree (0.5 syn)
1 500ml carton passata
Salt & pepper
1. Fry the onion in fry light & a little water until beginning to soften. Add the garlic & a drop more water. Cook for 2 minutes.

2. Add the chilli powder, coriander, paprika & tomato puree, mix well and add a drop more water.

3. Add all the beans, mushrooms & passata. Mix. Top up with about 250ml water or Vecon stock.

4. Cook with the lid off for 20 minutes by which time the chilli should have thickened a bit.
Taste & season.

Serve with boiled rice & natural yogurt.

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bubble and squeak patties (best made the night before)

500g of white potato, peeled and cubed

300g of green cabbage leaves

1 chicken stock cube

black pepper

Frylight or Pam Spray

Method

For the bubble and squeak patties

Add the potato and cabbage to a large saucepan of boiling hot water and crumble in one stock cube. Bring to the boil and reduce heat and leave to simmer until potatoes are tender.

Drain the water from the potato and cabbage and mash with a sprinkling of black pepper.

Allow to cool and form into 6 patties. Place on a plate, cover and refrigerate overnight if possible.

Spray a large frying pan with Frylight or Pam Spray, add the patties and cook on each side until golden. Divide the patties equally among 3 plates.