Pete's Recipe Book

Pete’s Mini Quiche Salad (2013)

Serves 2

Ingredients

1 Onion, finely chopped (s)
2 Slices of Ham, finely chopped (p)
2 Eggs, whisked (p)
4 Medium mushrooms, finely chopped (s)
30g Strong Cheddar, grated (1Hea/2=0.5 Hea per person)
175mL Skimmed milk (1/2Hea/2= 0.25Hea per person)
S & P
Kettle of boiling water

Method

Preheat the oven to 180C.
In a small pan cook the onions & mushrooms until soft, set aside to cool.
In a mixing bowl, mix together the eggs, ham, onion, mushrooms, cheese & milk, season.
Place the mix into 2 ramekins, make a “bay Marie” with a shallow oven-proof tray with a wire rack inside, place the ramekins on the rack & half fill the tray with boiling water, place in the oven & cook for 25-30 mins until risen & cooked.
Serve on a plate of salad.

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Pete’s Mini Banana & Strawberry Cake (2013)


Less than 1 Syn per slice (24 mini cakes)

Ingredients

1 tsp Baking powder (0.5 syns)
1 tbsp. Cinnamon
2 Bananas (140g) (7 syns)
3 Large eggs, separated (p)
3 tbsp. Sweetener
50g Self raising flour (8 syns)
Oven proof shallow tray approx. 25cm x 40cm

*Filling

1 tsp Strawberry essence
1 tsp Red food colouring
2-3 tbsp. Sweetener (to taste)
100g Sainsbury’s “be good to yourself” Normandy 0.1% fat Fromage frais (c)


Method

Pre-heat the oven to180c.
Separate the egg whites, tip into a clean glass bowl.
In a food blender, mix the remaining ingredients until they form a syrup type mix.
With an electric hand whisk, whisk the whites until they form a white, stiff mix, carefully add & mix with the other ingredients, using a plastic spatula.
Tip the mix into the tray, tap down on the work surface, and cook for 20 mins at 180c.
Remove & allow to cool, using a pizza cutter, cut into 16 pieces.

When cool cut each slice into 3 making 48 cubes, mix the filling together & using a flexible pallet knife, spread in the underside of one cube, place another cube correct side up , on top, like a sponge
Making 24 mini cakes.

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Pete’s Mexican Treat (2013)

Serves 2

Ingredients

1 Jalapeno pepper, finely sliced (s)
1 Red chilli, finely chopped & deseeded (s)
1 Onion, finely chopped (s)
1 tbsp. Mexican seasoning (Tesco)p
1 Pack of Bob’s Mexican sausages (p)
100g Wild rice
300mL vegetable stock
400g Black eyed beans, drained (p) (f)
400g Red kidney beans, drained (p) (f)
400g Chopped tomatoes (s)
* Bob Willock Butchers 251 Longmore Rd. Shirley. Solihull B90 3ER 0121-744-2194

Method


Cook the rice as per packet instructions, drain & set aside.
In a hot oven, set to 160C, cook the sausages, about 15-20 mins.
In a frying pan, sprayed with frylight, cook the onion, jalapeno pepper & chilli until soft, add the black eyed beans, red kidney beans, stock & seasoning, mix together, bring to the boil & cook until the liquid has almost gone then add the rice, mix well & plate up with the sausages.

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Pete’s Mexican Rice Salad(2013)

(based on a SW recipe)


Serves 4

Ingredients
1 Red pepper, finely sliced (s)
1 Red chilli, finely chopped & deseeded (s)
1 Lime, zested & juiced (s)
1 tbsp. Mexican seasoning (Tesco)
3 Spring onions, finely chopped (s)
100g Wild rice
200g Black eyed beans, washed & drained (p) (f)
200g Red kidney beans, washed & drained (p) (f)
S & P
Method

Cook the rice as per the packet instruction, drain then cool in cold water, drain again & chill.
In a large glass bowl mix the ingredients together, including the rice, season then cover, place in the fridge until mealtime.

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Pete’s Mexican Rice (2013)

Serves 2

Ingredients

1 Garlic clove , finely chopped (s)
1 Cup of frozen peas (s)
200ml/2 cups of Chicken stock
1 Jalapenos Pepper, finely chopped (s)
1tsp Cumin
1tsp Oregano
1tbsp Extra virgin oil (1Heb/2= 0.5Heb per person)
2 Spring onions, finely chopped (s)
2tbsp Tomato puree (s)
100g/cup of long grain rice
S & P

Method

In a pan, add the oil & rice, mix well & sauté for 3-5 mins until the rice is completely coated.
Add the onions, jalapenos pepper, garlic, tomato puree , cumin , oregano & stock, sauté for a couple of minutes, season with salt & pepper, bring to the boil, reduce the heat, cover and cook for 15 mins or until the water has been absorbed, fluff up the rice with a fork & plate up.

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Pete’s Mexican Mix (2013)

Serves 2

Ingredients

1 Chilli, finely chopped (s)
1 Garlic, crushed (s)
1 Pepper, de-seeded & finely chopped (s)
1 Knorr dark beef stockpot
1Tsp Mexican style seasoning
1Tbsp Tabasco
2 Gem lettuces (s)
100g Brown rice
250g Extra lean beef (p)
400g Red kidney beans, drained (p) (f)
S&P

Method

Cook the rice as per the instructions on the packing, drain & set aside.
In a non-stick pan cook the beef until it’s browned, add the chilli, onion, garlic & pepper, cook until the onions are soft, add the Mexican seasoning, stockpot, tabasco & kidney beans, bring to the boil then reduce the heat, cook for 20 mins, add the rice & mix well.
Cut & prepare the gem lettuce, then plate up.

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Pete’s Mexican Chilli Chicken (2013)

Serves 2

Ingredients

1 Onion, sliced (s)
1sp Cumin
1Tsp Coriander
1 Tsp Mexican Style Seasoning
1Tsp Smoked Paprika
1Tsp Chilli Flakes
1Tbsp Sweetener
1Tbsp tomato Puree (s)
2 Corn on the cobs
2 Peppers, sliced (s)
3 Garlic, finely chopped (s)
100g Rice
100g Sliced Mushrooms (s)
250g Chopped Chicken (p)
400g Chopped Tomatoes (s)
400g Red Kidney Beans, drained & washed (p) (f)
500g Passata (s)

Method

Heat a frying pan, sprayed with frylight, add the onion, peppers & garlic. Cook until soft, add the cumin, coriander, Mexican seasoning, paprika & chilli, mix well, add the chicken, tomatoes, passata, mushrooms, tomato puree & red kidney beans, bring to the boil, reduce to a simmer for 20 mins until the chicken has cooked & the sauce has thickened.
Serve with rice, cooked as per the packet instructions.
Boil a saucepan with unsalted water, big enough to fit the corn in it. When boiling add the corn, cover & bring back to the boil, remove from the heat & leave to steam for 2-3 mins, remove & serve.

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Pete’s Marrow Curry (2013)

Serves 4

Ingredients

½ Tsp Ground Fenugreek powder
½ Tsp Garam masala
1 Tbsp Ponch phoron
1 ½ Tsp Turmeric
1 Kg Peeled & chopped marrow (s)
2 Onions, finely chopped (s)
2 Tsp Grated ginger
4 Cloves of garlic (s)
4 green chillies, finely sliced (s)
400g Chopped Tomatoes (s)
* Chopped coriander (optional)
S & P

Method

Cut the marrow in half, lengthways, de-seed & cut into 3cm strips across the width of the marrow, then cut the skin off, then cut into small pieces.
Heat a large, heavy frying pan, sprayed with frylight, when hot add the Ponch phoron seeds, allow to pop then add the onion, cook until soft.
Add the garlic, ginger & chillies, cook for 1 min then add the tomatoes, cook for a few minutes then add the remaining ingredients except the garam masala. Season well.
Bring to the boil then reduce to a simmer & cook for 30 mins, if the marrow is not fresh add 100ml water. Add the garam masala, cook for a further 5mins then serve, add fresh coriander if you like it.

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Pete’s Macaroni Cheese (2013)

Serves 2

Ingredients

½ tsp English mustard
60g Strong cheddar cheese (2Hea/2= 1Hea per person)
100g Macaroni pasta
395g ASDA smart price macaroni cheese (3 Syn/2=1.5syn per person)
S&P

Method

Empty the contents of the macaroni cheese into a food processor & reduce the contents to a paste.
Boil a saucepan of water, when hot add the macaroni & cook for 10 mins, drain & set aside.
In a mixing bowl, mix all the ingredients together.
Pre-heat the oven to 180C & prepare an oven-proof pasta dish, empty the contents of the mixing bowl into the pasta dish & cook for 20 mins or until the topping has started to turn brown.

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Pete’s Low Syn Pizza’s (2013)

Serves 1

Ingredients

1 Warburton’s soft brown sandwich “thin” (5 syn /2= 2.5 syn per ½ slice)
1tsp Oregano
1tbsp Tomato puree (s)
30g Strong cheddar, grated (1Hea)
400g Chopped tomatoes (s)

Method

In a small saucepan cook the tomatoes on a high heat to boil down the liquid, add the tomato puree, reduce to a smooth constancy, set aside.
Pre-heat the oven to 200C, use a pizza stone if you have one.
Using a shallow flat pan, brown both sides of the “thins” remove, coat with the tomatoes, sprinkle with the cheese, place in the oven for 10 mins, remove & enjoy!

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