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.