Autumn vegetable soup

Soup
POINTS Value: 1
Servings: 6
Preparation Time: 15 min
Cooking Time: 30 min
Level: Easy




Ingredients

5 spray low-fat cooking spray
1 medium chopped onion
1 medium chopped carrot
350 g chopped swede
350 g celeriac chopped
2 portion stock cube, vegetable, dissolved in 850ml hot water
2 level tablespoon cornflour
425 ml skimmed milk
125 g sweetcorn, frozen or canned
1 pinch salt, and freshly ground black pepper
6 sprig parsley, to garnish



Instructions
1. Spray a large saucepan with low fat cooking spray. Add the onion, carrot, swede and celeriac and cook gently for about 3 minutes.


2. Pour in the vegetable stock. Heat until just boiling, then simmer for 15-20 minutes, until the vegetables are tender.


3. Blend the cornflour to a smooth paste with 3-4 tablespoons of the milk. Add the remaining milk to the saucepan with the sweetcorn, then stir in the blended cornflour. Heat, stirring constantly, until the soup thickens and begins to boil.


4. Season to taste with salt and black pepper, then ladle into warmed soup bowls. Serve, garnished with parsley sprigs.

Chicken Rogan Josh Curry

Main

POINTS value: 2.5
Servings: 2
Cooking time: 30 mins
Level: Easy



Ingredients

2 medium sized diced chicken breasts
5-6 sprays fry light
1 clove garlic
1 teaspoon of fresh or ground ginger
1 onion
1 red pepper
1 medium portion mushrooms
2 teaspoons curry powder
2 teaspoons cinnamon
2 teaspoons paprika
2 tblespoons of tomato puree
500g Tomato Passata
Sprinkle of black pepper
2 tblespoons of Fresh Coriander

Instructions


1. Heat the fry light in a non stick pan, add the onion, pepper and garlic. Heat for a few minutes until soft.
Add the diced chicken breasts untill white then add the mushroom, keep stiring untill cooked (if it gets too dry to fry add a bit of water to the pan).

2. Add the curry powder, cinnamon, ginger and paprika. Stir and make sure all the chicken is covered.

3. Add the tomato puree and tomato passata and stir well, season with black pepper.

4. Cover with a lid and cook on a low heat and simmer for approx 30 mins.

Tips

you can use Qourn pieces in this recipe.
You can use chopped tomatoes but this will make it slightly more watery.
You can also add Natural yogurt for a creamier curry.

Chilli Beef

Main
POINTS Value: 3.5
Servings: 4
Preparation Time: 20 min
Cooking Time: 10 min
Level: Moderate


Ingredients

175 g uncooked rice noodles, (6oz), medium
5 spray low-fat cooking spray
225 g beef rump steak, (8oz), thinly sliced
1 fresh red chilli(s), use large red chilli, deseeded and thinly sliced
1 stem lemon grass stems, 5cm (2 inch) piece finely chopped
6 shallots, sliced
1 medium red green or yellow pepper(s), red, deseeded and sliced
2 teaspoon spice, Thai 7
150 g cabbage, Chinese or pak choi, (5 1/2 oz), shredded
1 medium carrot, pared into strips (use a peeler)
1 clove garlic, crushed
1 teaspoon ginger, grated fresh root
850 ml fresh hot veg stock, (1 1/2 pints)
1 pinch salt
sprinkle of pepper, freshly ground black
2 tablespoon fresh coriander, chopped

Instructions

1. Cover noodles with boiling water and soak for 6 minutes, or to pack instructions.

2. Meanwhile, spray a wok or large frying pan with low fat cooking spray and fry the steak briskly for 1 minute. Add the chilli, lemongrass, shallots, pepper and Thai spice. Cook for 1 more minute.

3. Add the pak choi or cabbage, carrot, garlic and ginger. Pour in the stock. Simmer gently for 5 minutes.


4. Drain the noodles. Add to the wok and heat for a minute or two. Season, then serve, sprinkled with chopped fresh coriander.

Cook’s tip: Save time by using prepared “fresh” lemongrass, garlic and ginger, sold in small jars. Refrigerate once opened, and use within 6 weeks.

creamy chicken curry

Main


POINTS Value: 5.5
Servings: 4
Preparation Time: 10 min
Cooking Time: 20 min




Ingredients

1 spray low-fat cooking spray
4 medium chicken breast, uncooked, skinless, boneless, flattened
450 g broccoli, florets
1 can cream of chicken soup, 140ml (5 fl oz)
100 ml sour cream
40 g raisins
1 teaspoon curry powder
25 g half-fat cheddar cheese, grated

Instructions

1. Spray a non-stick frying pan with cooking spray and fry the chicken over a medium-high heat for about 5 minutes each side. Remove from the pan and cut into cubes.


2. Meanwhile, place the broccoli and 1 - 2 tablespoons of water in a microwaveable dish. Cover and microwave on high just until broccoli is vibrant green, about 3 minutes. Drain and place broccoli in pan over medium low heat.


3. In a large bowl mix together the soup, sour cream, raisins and curry powder. Fold in the chicken cubes, and then add the chicken mixture to the broccoli. Cook for 3 minutes, stirring occasionally, do not let the mixture boil.


4. Sprinkle grated cheese on top, cover, remove from the heat and let stand for 5 minutes. Serve immediately with rice or couscous, remembering to add the extra Points for this.