Pete's Recipe Book

Pete’s Spicy Potato Skins (2013)

Serves 2

Ingredients

½ tsp Garlic salt
½ tsp Cumin
½ tsp Paprika
½ tsp Cayenne chilli pepper
4 Smoked bacon rashers, all fat removed, sliced into small pieces (p)
4 Floury potatoes, cut into quarters
60g Cheddar, grated (2Hea/2= 1Hea per person)
S & P

Method

Part boil the potatoes until the flesh is soft, remove & allow to cool, remove the flesh & save for another meal.
Fry the bacon until crisp, set aside.
In a small dish, mix all the spices together. Place the skins in an oven-proof dish, sprayed with frylight, add spices to the skins, cook in a pre-heated oven at 180C until the skins start to brown, remove from the oven, add the bacon & cheese, return to oven & let the cheese melt, remove and serve while hot.

Attached Images

Pete’s Spicy Pork & Rice (2013)

(Based on a Hairy Bikers recipe)

Serves 2

Ingredients

1 Onion, finely sliced (s)
1 Red pepper, de-seeded & sliced into 1cm slices (s)
1Tsp Cumin
1Tsp Coriander
1Tsp Chilli powder
2 Pork steaks, cut into 5cm strips (p)
2 Garlic cloves
8 Sainsbury’s Chorizo sausage slices(1/2 syn per slice)
100g Green beans (s)
100g White long grain rice
500mL Chicken stock
S & P

Method

Brown the pork in a frying pan sprayed with frylight, set aside on a plate.
Fry the onion, peppers & garlic until soft, add the Chorizo, cook for 5 mins, add the pork, rice, spices & chicken stock, bring to the boil then reduce to a simmer, cook for 20 mins, add the peas, season with S & P, continue cooking until the stock has been absorbed.

Attached Images

Pete’s Spicy Chicken Salad (2013)

Serves 2

Ingredients

2 Medium chicken fillets (p)
Schwartz perfect shake. Chicken herb & spice blend.
Salad of your choice (s)

Method

Wash the chicken fillet, dry, & spray with frylight, sprinkle with the spice mix & run all over, turn over & repeat.
Pre-heat a frying pan, when hot cook the chicken, turning over several times for 8-10 mins or until the chicken is cooked. (If you have a meat thermometer, it should be inserted into the thickest part of the chicken, it should read 165F when fully cooked.
If you don’t have one, cut the chicken open at the thickest part & check it’s not still pink.
Prepare a salad of your choice & place the chicken on it when ready.

Attached Images

Pete’s Spicy Chicken Roast (2013)

Serves 2

Ingredients

1 Broccoli Head , cut into florets (s)
1 Cup of frozen peas (p) (f)
1 tbsp. Tomato puree (s)
2 Spicy Chicken breasts (*Bobs) (p)
2 Potatoes cut into quarters
2 Onions, cut in half (s)
2 Carrots cut into 5cm pieces (s)
50g Snap peas (s)
100mL Chicken stock
* Option
100g Red cabbage (s)
100g Butternut squash (s)
* Bob Willock Butchers 251 Longmore Rd. Shirley. Solihull B90 3ER 0121-744-2194

Method

Part cook the potatoes for 5 mins, remove then drain, return to the pan then add any seasoning of your choice, shake to distribute evenly. On a flat tray, sprayed with frylight, lay out the potatoes, carrots & onions. Place in a pre-heated oven at 180C for 30mins or until the potatoes are browned.
Place the chicken in a shallow oven-proof and place in the oven.
In a saucepan, cook the broccoli & peas for 5 mins, drain, cover & set aside.
Heat a saucepan of chicken stock, add 1tbsp tomato puree to thicken, reduce the heat and cook until it thickens.
Plate up.

Attached Images

Pete’s Spicy Chicken & mushrooms (2013)

Serves 4

Ingredients

1 Red onion, sliced (s)
1 Red pepper, finely chopped (s)
1Tbsp dried sage
1 Tbsp. paprika
2 Garlic cloves, crushed (s)
4 Skinless chicken breasts (p)
16 Medium size mushrooms, sliced (s)
300mL Chicken stock
300mL Skimmed milk (< 1Hea/4=1/4 syn per person)
Pack of Schwartz” creamy mild peppercorn sauce” (4.5 syn/4=1.125 syn per person)
S&P

Method

Heat a casserole dish, sprayed with frylight, place the chicken breasts in, sprinkle with paprika & pepper, turn over & repeat. Brown the chicken breasts then remove & set aside.
Cook the onions, peppers & garlic until soft, add the mushrooms, and cook for 5 mins. Return the chicken, add stock & dried sage.
Make the sauce as per the package using the milk allowance, when thickened; add to the chicken & mix.
Place the casserole dish, covered into a hot oven for 30 mins at 180C.
Serve as main Sunday meal with roasted veg.

Attached Images

Pete’s Spicy Bean Casserole (2013)

Serves 2

Ingredients

1Tbsp Paprika
1Tbsp Tomato Puree (s)
3 Garlic Cloves (s)
6 Shallots cut in half (s)
6 Tomatoes cut in half (s)
8 Chorizo slices, cut into small pieces (4syn/2= 2syn per person)
250mL Passata (s)
250ml Herb stock
420 Sainsbury’s Mixed Beans in mild chilli sauce (s)
Sweet corn either fresh or pre-prepared
S & P

Method

Preheat oven to 180C.
In a casserole dish, sprayed with frylight, cook the shallots until soft, add the garlic, chorizo, cook for 5 mins, add beans, passata, tomatoes, tomato puree, season well.
Place in the pre-heated oven for 30 mins, or set the oven now to the “Eco” setting & leave for several hours. Serve with sweet corn.

Attached Images

Pete’s Spaghetti Carbonara (2013)

Serves 2

Ingredients

3 Eggs (p)
Sainsbury’s wafer thin ham, chopped in to strips (p)
6 “Laughing Cow” extra light cheese spread (1Hea/2= 0.5syn per person)
30g Strong Cheddar, grated (1Hea/2=0.5 syn per person)
200g Spaghetti
S & P

Method
Cut the ham into small pieces approx. 2 x 1cm, set aside.
In a pan full of boiling water, cook the spaghetti for 8-10 mins until “Al Dente”, drain and cover.
In the meantime, in a glass bowl, add the eggs, cheese, S&P and mix together.
Return all ingredients to the saucepan and mix well; cook until the eggs have set.

Attached Images

Pete’s Shepherd’s Pie (2013)

Serves 4

Ingredients

1 Carrot, finely grated (s)
1 Celery stick, finely chopped (s)
1 Onion, finely chopped (s)
1 Oxo vegetable stock cube
1 Tbsp. Dried rosemary
1 Tbsp. Worcester sauce
4 Large white potatoes, suitable for mash
400g Chopped Tomatoes (s)
400g very lean Lamb mince (<16% fat=8 syn/4=2 syns per person)
Small tub of Fat free Fromage Frais (c)
S & P
* Optional extra
120g strong cheddar cheese (120/4=30g = 1Hea per person)

Method

Pre-heat the oven to 180C.
Peel the potatoes, cook for 20 mins until soft, mash with Fromage Frais instead of butter or milk. Whip to a smooth mix; keep warm until the meat is cooked.
Brown the lamb mince until all fat has been cooked out, add onions, carrot, celery, cook until the ingredients are soft.
Add the tomatoes, rosemary, Worcester sauce, S & P & stock cube, cook for 10 mins.
Prepare an oven-proof casserole dish, add the meat to just below the last 10mm, add the mash, *add cheese if you want to. Cook for 25-35 mins until the topping has browned & is hot, serve with baked beans or veg.

Attached Images

Pete’s Carrot & Ginger Scan Bran cake (2013)

(Based on a SW recipe. 8 ½ syns for the whole cake)

Serves 8

Ingredients

1 tsp Allspice
1 tsp Cinnamon
2 Carrots, finely grated (s)
2 tsp Ground ginger
3 Fresh eggs (p)
5 Scan bran (1 Heb)
5 tbsp. Sweetener
25g Stem ginger, finely chopped

Method

Break the scan bran into pieces, place in a mixing bowl, pour boiling water over them, and allow soaking for 1 minute, Mash together then draining any excess water.
Blend the scan bran with the carrot, sweetener, ginger, allspice, cinnamon & stem ginger.
Break the eggs into 2 bowls, separating the whites, add the yokes to the mix, whisk the whites until it forms peaks, and carefully fold into the mix with gentle actions so as not to lose the air in them.
Place into a microwave proof dish (I used a 23cm silicon one). Microwave for 15 mins (600w microwave) adjust time to suit wattage of microwave, cook until a metal skewer comes out clean when inserted into the cake, remove from the cooking dish, place on a rack & allow to cool.
Cut into 8 pieces, making each slice, just over 1 syn each.

Attached Images

Pete’s Salmon with Leeks & Thai Black rice (2013)

Serves 2

Ingredients

¼ English Mustard
2 leeks, washed & cut into 3cm pieces (s)
2 salmon fillets, seasoned with S & P (p)
100g Black Thai rice
300mL Slimmed milk (<1 Hea/2=1/2 Hea per person)
Parmesan cheese
Schwartz Cheese sauce (7.5syns/2=3.75syns per person)
S & P

Method

Pre-heat the oven to 180C.
In a saucepan, prepare the sauce with the mustard, milk & cheese sauce powder.
Cook the rice in a saucepan of boiling water for 30 mins, season with S & P, drain & cover, keep warm.
Cook the leeks while you cook the cheese sauce, drain & place in an oven-proof dish, add the sauce & cook in the pre-heated oven for 10 mins until hot while the salmon is cooking.
In a frying pan on a medium heat, cook the seasoned salmon on all sides until it’s cooked as you like it. Plate up.

Attached Images