Devilled Sauce

Devilled Sauce

1 finely chopped onion

2 tbsp Worcestershire Sauce

2 level tbsp wholegrain mustard 

1 tsp paprika

227g tin chopped tomatoes

1 mango, peeled, stoned and cut into small chunks

Juice and finely grated rind of 1 small unwaxed orange 

Salt & freshly ground black pepper

Fry Light or similar low fat cooking spray

Small handful of fresh mint leaves, chopped roughly.

Spray a pan with Fry Light and saute the onion until sftened. Add 4 tablespoons water and simmer until the water has evaporated and the onion very soft.

Stir in the Worcestershire Sauce, mustard, paprika, orange juice & rind along with the tomatoes. Simmer for about 10 minutes until thickened.

Remove from the heat and stir in the mango and mint. Finely season to taste. Delicious served hot or cold and great with chicken.

Servings 4. Freezable.

Quick & Easy Spicy Pasta

Quick & Easy Spicy Pasta

Prep:10 min  

Cook:20 min

Serves up to 6 as a lunch dish 

350g Fusilli pasta( or whatever you have available)
Fry Light spray
1 clove garlic, crushed
1 teaspoon dried basil
1 teaspoon dried Italian herb seasoning
1 onion, finely chopped
2 red chillies, seeded and chopped
1 (400g) tin chopped tomatoes
3 drops hot pepper sauce
Salt and ground black pepper to taste


Bring a large pot of lightly salted water to the boil. Cook pasta in boiling water for 8 to 10 minutes, or until al dente; drain.

While the pasta is cooking, spray Fry Light in a saucepan and place over medium heat. Saute garlic with basil and Italian seasoning for 2 to 3 minutes.

Stir in onion and chillies; cook until onion is tender. Stir in tomatoes and hot sauce; simmer for 5 minutes, or until heated through. Toss with the cooked pasta, and season with salt and pepper.

Caribbean Lamb

Caribbean Lamb
Serves: 4
2 level tsp turmeric
2 level tsp cumin
227g/8oz fat-free natural fromage frais
681g/1½ lb lean lamb, cubed
1 large onion, chopped
852ml/1½pt stock made with Bovril
1 level tsp ginger
1 level tsp paprika
1 level tsp all spice
Salt & pepper
1 level tsp cinnamon
1 level tsp coriander
1 level tsp nutmeg
1 level tsp dry mustard
198g/7oz tomatoes, chopped
1 level tsp cornflour


1. Mix the turmeric and cumin into the fromage frais. Pour over the lamb and leave to marinate over night.

2. Dry fry the onion in 284ml/½ pint of the stock and gradually add the remaining spices. Gently cook for 4 minutes.

3. Add the lamb mixture, the rest of the stock and the tomatoes and bring to the boil. Simmer gently for approximately 2 hours until the lamb is soft and tender.

4. Mix the cornflour with a little water and add to the rest of the mixture. Mix well.

5. Serve with new potatoes and Free vegetables of your choice.

Moroccan Cauliflower Soup

 Moroccan Cauliflower Soup

1 kilo cauliflower (frozen is fine)

1 onion, finely chopped

1.2 litre vegetable stock

2 teaspoons Harissa paste

Salt & Black pepper to taste

So simple you really don't need instructions!

• Place cauliflower & onion into large saucepan along with stock.
• Bring to boil and give time for cauliflower to cook.
• Next add Harissa paste and allow 5 minutes simmer.
• Remove from heat and blitz/food process.
• Season to taste.

Spiced Pork

Spiced Pork

Marinade Ingredients
1 bottled red pepper
2 tbsp lemon juice
2 red chillies
½ tsp ground cumin
½ tsp ground coriander
2 garlic cloves

1 pork tenderloin or boned out pork joint all visible fat removed.


Method
Blitz together the marinade ingredients until you have a smooth paste.
Place the pork into a large plastic bag, cover with the marinade and rub well in, seal the bag and leave to marinade at least  overnight.
Preheat oven 200C/400F/Gas 5
Put the pork onto a rack on a baking sheet covered with foil and roast in the oven for 20-30 minutes (for loin), until it is cooked through. Lovely served with a spiced rice and veggies or cold with a salad. A minted yogurt sauce is great served with it for those not so keen on the heat!

Cinammon Chicken Bake

Cinammon Chicken Bake

Preparation time: 15 Minutes
Cooking time: 45 Minutes
Serves: 6

1 onion cut into thin wedges
1 orange, sliced
6 cinammon sticks
3 sprigs of fresh thyme
6 chicken portions
1 tbsp vegetable oil
2 garlic cloves, crushed
1/4pt/150ml dry white wine (or water if preferred)
Seasoning
2 tomatoes sliced
Fresh chopped thyme and whole black olives to garnish

Preheat the oven to Gas Mark 6 /400 F/200 C.
Place the onion, orange, cinnamon and thyme in a shallow oven proof dish. Place the chicken portions on top, then brush with the oil and sprinkle with the garlic.
Pour over the wine then season. Cover with foil and bake for 30 minutes.
Increase the oven temperature to Mark 7/425 F/220 C, remove the foil from the dish and cook for a further 15 minutes to brown the chicken.
Add the tomato slices 5 minutes from the end of cooking.
Transfer the chicken portions to a serving dish with the onion, orange and tomato slices and cinnamon sticks, discarding the sprigs of thyme.
Sprinkle with fresh chopped thyme and garnish with black olives.
Serve with a green salad.

Lamb Korma (slow cooker)

Lamb Korma (slow cooker)
700g boneless lamb, roughly diced, all visible fat removed
1 tbsp ground coriander
1 tsp chilli powder
1 tsp ground turmeric
1 tsp ground cinnamon
6 green cardamoms, crushed
2 cloves garlic, finely chopped
2 medium onions, chopped
1 tsp fresh ginger, finely chopped
125 ml boiling water
1 chicken stock cube
Salt and freshly ground black pepper
1 tin chopped tomatoes
2 tbsp coriander, chopped
Fat free creme fraiche & Basmati rice to serve.

Put the slow cooker on Low setting.

Add the dried spices first so they can start to release their flavour. 

Add the garlic, onions and ginger  mixing well in the spices.

Next add the lamb, water and stock cube, tomatoes, season with salt and pepper. Cover with the lid and cook for 6+ hours on Low or 3-4 hours on High.

Once cooked, stir well and stir through the coriander. If the sauce is too thin for your liking, remove the lid and cook for a few minutes on High to thicken.

Serve with Basmati rice, creme fraiche and veg of your choosing.