Curry Sauce - Chip Shop Style

ingredients
Low calorie cooking spray
1 onion, peeled and finely chopped
2 garlic cloves, peeled and crushed
1cm piece root ginger, peeled and finely grated
1 tbsp curry powder
400g can chopped tomatoes
60ml vegetable stock
2 tbsp sweetener
50g fat free natural fromage frais
1 tbsp of freshly chopped coriander
1 tbsp of freshly chopped mint

method
Spray a pan with low calorie cooking spray and place over a medium heat. Add the onion and garlic and cook until soft. Add the ginger and cook for 1-2 minutes, then add the curry powder and cook for a further 1-2 minutes.

Add the tomatoes, stock and sweetener and bring to the boil. Reduce the heat and simmer for 12-15 minutes.

Transfer the sauce to a food processor and blend until smooth. Return to the pan, add the fromage frais, coriander and mint and gently heat through before serving (do not boil or the fromage frais will curdle).

Eggs Benedict

ingredients
225g fresh spinach
Juice of ½ lemon
4 tbsp fat free natural fromage frais
1 tbsp freshly chopped tarragon
salt and freshly ground black pepper
4 slices wholemeal toast from a 400g loaf
4 slices Chicken/ Lamb polony 
4 poached eggs

method

1. Place the spinach in a large pan with the lemon juice and cook for 2 minutes until wilted. Drain off any juice and keep warm.
2. For the sauce. Season the fromage frais with the tarragon and a little salt and black pepper. Heat gently for 1-2 minutes until warm. Don't boil or the fromage frais will separate.
3. To assemble. Place a slice of toast on each plate and cover with a slice of polony. Pile on the spinach and top with a poached egg.
4. Spoon over the sauce and serve immediately.

Recipe adapted from slimming world.

Lemon Butter Chicken Kebabs

Ingredients:
•    ½ kg chicken fillet cut into up
•    3 slices bread soaked in milk
•    2 eggs,
•    some crushed garlic, green chillies, black, lemon&white pepper
•    salt,
•    1 tblsp jeeru
•    1tblsp semolina,
•     fresh green dhania and spring onion. cut up

Method:
mix together the above ingredients in a food processor or magi mix. Add ½ tsp baking powder before frying. shape into balls or longs, and fry.

Sauce:
lemon, garlic flakes, butter and parsley. suggestions: serve as is with grated crisp or wrapped in your favorite tortilla with mayonnaise, guacamole, grated crisp...... for burger patties, add chicken spice, parsley and only 1 egg to mixture

Source: Radio Islam Recipes

Moroccan Chickpea Soup

Ingredients:

1 tbsp olive oil

1 medium onion, chopped

2 celery sticks, chopped

2 tsp ground cumin

600ml hot vegetable stock

400g can chopped plum tomatoes with garlic

400g can chickpeas, rinsed and drained

100g frozen broad beans

zest and juice ½ lemon

large handful coriander or parsley and flatbread, to serve

 

Method:

 

1. Heat the oil in a large saucepan, then fry the onion and celery gently for 10 mins until softened, stirring frequently. Tip in the cumin and fry for another min.
2. Turn up the heat, then add the stock, tomatoes and chickpeas, plus a good grind of black pepper. Simmer for 8 mins. Throw in broad beans and lemon juice, cook for a further 2 mins. Season to taste, then top with a sprinkling of lemon zest and chopped herbs. Serve with flatbread.

Source: BBC Good Food

Mediterranean Beef Pasta

Serves: 2
Time: 30 minutes

Ingredients

• 225g lean beef, cut into strips
• 200g pasta shapes
• 1 garlic clove, crushed
• 1 red pepper, sliced
• 1 courgette, chopped
• 100g mushrooms, sliced
• 225g can of chopped tomatoes
• 1 tbsp tomato ketchup
• dried mixed herbs

Method

1. In a saucepan or wok, fry the meat and garlic for four to five minutes until browned. You should not need to use any oil.

2. Add the pepper, courgette and mushrooms and stir-fry for two minutes. Stir in chopped tomatoes, ketchup and herbs, and season to taste. Bring to the boil and simmer for five minutes.

3. Cook the pasta according to the instructions on the packet. Drain it and stir into the sauce.

Source: NHS UK

Lemon Chicken

• Serves: 2
• Time: 55 minutes

Ingredients

• 2 skinless chicken fillets, cut into strips
• 1 small onion, chopped
• 1 tbsp olive oil
• 1 low-salt stock cube
• ½ lemon plus its juice
• 6 mushrooms, sliced
• 1 tbsp parsley, chopped
• a pinch of dried dill
• a pinch of black pepper

Method
1. Gently fry the chicken in the oil until golden brown, then carefully put on a plate.

2. Toss the mushrooms and onion in the oil and add the stock cube. Simmer over a low heat and add a pinch of dill.

3. Grate the lemon skin into the pan and add the parsley, lemon juice and black pepper. Simmer until the sauce has reduced by half and then put the chicken back in the pan. Cook for another 15 to 20 minutes, until the chicken is cooked through.

4. Serve with boiled rice and steamed green vegetables, such as cabbage or green beans.

Paella

 

 

Ingredients:

3 cups tastic rice, in arad water and drained

1 kilo chicken fillet, cut into big cubes

¼ Kilo sausages cut in pieces

¼ polony cut into cubes

2 green peppers cubed

3 carrots sliced into rings

2 onions chopped

4 tomatoes liquidized

Method:

Braise carrots and peppers in a little oil and set aside. Braise sausages and set aside

Braise polony and set aside

Make vagaar with onions, whole jeero and 4 sliced garlic cloves

Add chicken fillets and braise fillets with

2 tablespoon red ginger and garlic masala

1½ teaspoon dhanna (coriander), jeero (cumin)

½ teaspoon arad

2 teaspoons salt

Add tomatoes and allow to cook for +- 10 minutes

Add sausages and polony, braise for 2 minutes

Add carrots, pepper and rice

Mix everything together and allow to steam for +- 30 minutes

Serve rice in platters