Pete's Recipe Book

Pete’s Salmon, Noodles with plum & hoisin sauce (2013)

Serves 2

Ingredients

1 pack of egg noodles
1 Pack of Co-op Plum & Hoisin stir-fry sauce (5.5syns per person)
1 Carrot, finely grated (s)
1 Onion, finely sliced (s)
2 Salmon fillets (p)
S & P

Method

Season the salmon, heat up the frying pan & place the salmon, skin side down, allow to cook until you can see that the colour of the salmon has changed half way up the side, turn over & continue to cook until all the salmon has changed colour & cooked.(about 5mins per side)
In a wok, sprayed with frylight, cook the onion until soft, add the carrot, heat for a few mins, add the egg noodles, cook for 5 mins then add the sauce, mix well, cook until everything is cooked & hot.
Serve in a heated bowl, place the salmon on top, skin side up, remove skin & enjoy.

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Pete’s Salmon, Couscous & Broccoli (2013)

Serves 2

Ingredients

1 Lemon, zest & juiced (s)
1 Onion, finely chopped (s)
1 Knorr Veg stock pot
1 Cup of garden peas (p) (f)
1 tbsp. honey (2.5 syn/2=1.25 syn per person)
2 Salmon fillets (p)
2 tsp wholegrain mustard (1syn/2=0.5 syn per person)
12.5g fresh dill (half of a 25g pack) finely chopped
100g Couscous
100g Broccoli heads(s)
100g Sainsbury’s “be good to yourself” Normandy 0.1% fat Fromage frais (c)
200mL Hot water

Method

Boil the water & mix with the stockpot to make 200mL of stock.
Weigh out the couscous, mix together & cover, set aside.
In a small saucepan, cook the onions & peas together until soft, turn the heat off & cover, set aside.
In a small bowl mix together the fromage frais, mustard, lemon zest, juice, honey & dill, set aside.
In a hot frying pan place the salmon, skin side down, season well, cook until the side of the salmon has cooked ½ way through, turn over & repeat.
Cook the broccoli for 5 mins then drain & set aside.
In a small pan SLOWLY heat the sauce mixture until about to boil, reduce heat, stir continuously until it starts to thicken.
Mix the onion, peas & couscous together & plate up, place the salmon on top, the broccoli to one side, pour the sauce over.

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Pete’s Salmon Fishcakes (2013)

Serves 2

Ingredients

1 Tsp English mustard
1 Lemon, zest & juice (s)
1 heaped Tbsp. of dried parsley
1 Tbsp. dill
1 Egg
2 Slices of 400g wholemeal bread (1 day old) for breadcrumbs (2Heb/2= 1heb per person)
2 Salmon Fillets (p)
2 Floury Large potatoes
S & P

Method

In a large saucepan, cook the potatoes in salty water, when the water starts to boil, place a Chinese bamboo steamed on top, place the salmon fillets in it , skin side down, with some of the lemon juice drizzled over them, season well. Cook for 20 mins until the potatoes & salmon are cooked, remove the steamer & place the salmon in a large mixing bowl with the skin removed, drain the potatoes & mash, add to the mixing bowl, allow to cool, mix with the zest of the lemon, mustard, dill, ½ of the parsley & any remaining juice, shape into fishcakes.
In a small bowl, break the egg & beat well, in another place the breadcrumbs & the other ½ of the parsley, mix together.
Dip the salmon into the egg then into the breadcrumbs, cover well then place in a frying pan, cook until browned then turn over.

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Pete’s Roasted Pepper & Tomato Soup (2013)

Serves 2

Ingredients

1 Onion (s)
1 Garlic Clove (s)
1 Carrot (s)
1 Celery Stick (s)
2 Red Peppers (s)
200mL Vegetable stock
400g Chopped Tomatoes (s)
S & P

Method

On a gas flame, blacken the peppers then put them into a plastic bag, seal the bag & allow to steam.
After a few minutes, remove & clean the blackened skin off, remove the seeds then add to the food processer, with the onion, garlic, carrot & celery stick.
In a saucepan, sprayed with fry light, add the chopped up ingredients & cook until soft, add the tomatoes, stock, bring to the boil, then reduce to a simmer for 20 mins, remove from the heat & using a hand blender reduce the soup to a smooth constituency. Season well & serve in a warmed bowl.

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Pete’s Roast Lamb with Veg (2013)

Serves 2

Ingredients

½ Leg of Lamb (Tesco) (p)
½ Packet snap peas (s)
1 Large carrot (s)
1 Portion of pre-made red cabbage (s)
3 Potatoes cut into wedges
3 Sprigs of rosemary
Cup of frozen peas (p) (f)

Method

Remove Lamb from wrapping, wash & dry, with a sharp knife cut & remove the leg bone with care, lay out the meat, remove any excess fat, spray with frylight, season with S & P, rub well in, chop-up the rosemary and sprinkle with ½ of the rosemary, repeat on the other side.
Pre-heat the oven to 200C.
Place the meat in a baking tray with a grill in the base to allow any fat to run off, place in the middle of the cooker & cook for 30 mins, reduce the heat to 180C & continue for another 30 mins or until the lamb is cooked.
Get the potatoes into wedges, part boil, drain and return to the saucepan, shake to roughen the edges then season with your favourite seasoning, tip on to a flat tray, sprayed with frylight, cook in the oven on the bottom shelf at the same time as the meat.
Cook the carrots & Peas in boiling water for 5-8 mins until “Al Dente”
Heat up the pre made red cabbage.
Make your favourite gravy.
Remove the lamb & allow to rest, then slice thinly.
Plate up & add gravy as required. Add mint sauce if liked.

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Reginette Bolonese (2013)

Serves 2

Ingredients

1Knorr herb stockpot
1tbsp Sweetener
1tbsp Tomato puree (s)
1tbsp Oregano
2 Red onions, finely chopped (s)
2 Garlic cloves, finely chopped (s)
30g Parmesan cheese, grated (1Hea/2=0.5 Hea per person)
150g Reginette pasta
250g Extra lean beef mince (p)
500mL Passata (s)
S & P
Fresh basil
Method
In a large pan sprayed with Fry Light, cook the onion & garlic until soft. Add the mince and cook until the mince has browned.
Add the passata, tomato puree, sweetener, oregano and the basil. Cook for 10 mins, Place the stockpot on top of the mixture and allow to infuse.
Simmer for 20 mins or until it thickens, then season.
Cook the reginette as per packet instructions, when cooked add to the sauce & mix together, plate up & grate parmesan cheese over the food.

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Pete’s Red Lentil Chicken Curry (2013)

Serves 2

Ingredients

1tsp Cumin
1tsp Coriander
1tsp Turmeric
1tbsp Hot madras curry
1tbsp Sweetener
1 Onion, finely sliced (s)
1 Garlic clove, finely chopped (s)
2cm cube of ginger, finely chopped
100g Red lentils (p)
100g Basmati rice
250g Chopped chicken (p)
500mL Passata
S & P

Method

Wash the lentils until the water runs clear, drain and cook in a saucepan, just cover the lentils with water & heat until the water boils then reduce the heat to simmer, cover & cook for 20-30 mins , adding more water if required, until soft, drain & set aside.
In a frying pan sprayed with frylight, cook the chicken until browned all over, remove & set aside.
Add the onion, garlic & ginger, cook until soft then add the cumin, coriander, turmeric & madras curry, mix well & cook for 5 mins, return the chicken to the pan, add the passata , sweetener & cook for 20 mins.
In the meantime cook the basmati rice as per the packet instructions.
Add the lentils to the chicken & mix, plate up with the rice. Season to taste.

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Pete’s Red Kidney Bean, Tomato & Pepper Soup (2013)

Serves 2

Ingredients

1 Red Onion cut in half (s)
1 Red Pepper deseeded & cut in half (s)
1tsp Oregano
1tbsp Sweetener
4 Garlic cloves (s)
250 mL vegetable stock
400g Red kidney beans (p) (f)
500mL Passata (s)
Handful of fresh basil leaves, ripped into small pieces
S & P

Method

Preheat the oven to 180C.
In an oven-proof shallow dish, sprayed with frylight, place the cut onion, cut pepper garlic cloves, and sprinkle with the oregano. Cook for 25-35 mins until the skins are blistered, remove and place in a glass bowl & cover with Clingfilm, set aside until cold.
Remove from the bowl, remove the skins & chop into small pieces, squeeze the garlic from the cloves.
In a saucepan, sprayed with frylight add the above mixture, passata, sweetener, red kidney beans (drained & washed), the ripped up basil leaves & salt & pepper. Bring to the boil then reduce the heat to a simmer for 20-30 mins, serve in heated bowls.

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Pete’s Red Carmargue Rice salad (2013)

Serves 2

Ingredients

1 Bag of watercress (s)
1 Tomato, sliced (s)
1 Cucumber, sliced (s)
2 Eggs (p)
30g Strong cheddar cheese (1Hea/2=1/2Hea per person)
100g Red Carmargue rice
120g Tin of sardines in tomato sauce (p)
S & P

Method

Boil the rice as per instructions on packet, strain & cover, allow to cool.
Boil eggs for 6 mins, peel & set aside.
Prepare the other ingredients & plate up.

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Pete’s Red Carmargue rice curry (2013)

Serves 2

Ingredients

1 Onion, finely chopped (s)
1 Garlic clove, crushed (s)
1 Chilli, finely sliced (s)
1 Lemon, zested & juiced (s)
1 Tbsp. cumin
1 Tbsp. coriander
1 Tbsp. turmeric
1 Tbsp. madras curry powder
1Tbsp Schwartz “Tikka” spice
100g Sainsbury’s French Red Carmargue rice
200g fat free yogurt (c)
250g of fresh chicken (p)
400g chopped tomatoes (s)

Method

In a glass bowl place the yogurt, Tikka spice, lemon juice, lemon zest & chicken, mix well & marinate for a minimum of 1hr, better if left for up to 24 hrs.

Fill a saucepan with cold water, bring to the boil, add the rice, bring to the boil then reduce to a medium heat & cook for 30 mins, drain in a sieve, place sieve on top of the now empty saucepan, cover with a lid & steam until the water has evaporated.
In a frying pan sprayed with frylight, cook the onion, garlic & chilli, cook until soft, add spices, cook for 5 mins then add the tomato, mix well then add the chicken, throw the marinade away. Cook for 20-30 mins until the chicken is cooked.

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