Pete's Recipe Book

Pete’s Tuna & Taggiatelli

Serves 2
Ingredients
Small tin of tuna in spring water, drained (p)
175g taggiatelli pasta
2 eggs medium or large size (p)
150g Kraft Extra Light Philadelphia (2 Heb/2= 1Heb per person)
1tsp garlic powder
1tsp dried oregano
1tsp dried basil

Method

Boil a pan of salted water, when boiling add the taggiatelli and cook for 8-10 until “al dente”, when cooked, tip into a sieve and drain, put to one side.

Break 2 eggs into a bowl and beat them together with the tuna, add the Philadelphia, spiced & season, mix to a smooth constituency.

Return the spaghetti to the saucepan, add the contents from the bowl and stir gently over a low heat until the eggs have set.

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Pete’s Tuna & Philadelphia Cheese bake

Serves 4
Ingredients
150g Pasta (any Type)
130g (when drained) Tuna Chunks in spring water (p)
1 400g Chopped Tomatoes (s)
250mL Passata (s)
1/4tsp “Very Lazy” chilli
1/4tsp “Very Lazy” garlic
1tbsp basil herb
1 Onion, finely chopped (s)
70g Philadelphia Light soft cheese (1 Hea/4=1/4 Hea per person)

Method

Boil a saucepan of water with salt added, when boiling drop the pasta in and cook for 8 mins, remove while “al dente” and drain.

Spray a saucepan with Fry Light and add the onions, cook until they are soft, add the garlic & chilli, add the chopped tomatoes and passata, cook for 10 mins.

Open the tin of Tuna and drain the spring water from it, add it to the pasta with the tomatoes, mix well, add the Philadelphia cheese and seasoning.

Preheat the oven to 180c and using an oven-proofed dish, sprayed with Fry Light, add the ingredients to it, and the basil.

Cook for 20 mins or until the food is hot, serve with a side salad.

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Pete’s Tuna & Mozzarella Bake

Serves 4

Ingredients

300g Macaroni pasta
130g (drained weight) tin of tuna (p)
120g/or cup of frozen peas (p) (f)
400ml chopped tomatoes (s)
180g Mozzarella cheese (4 Hea/4=1 Hea) or low fat 100g/4=2.5 syns
60g Cheddar cheese (2 Hea /2= 1 Hea per person)
2 spring onion, finely chopped (s)
1 tsp English mustard
1 Knorr herb stock pot

Method

Boil a saucepan of salted water & add the macaroni & cook for 8 mins until “Al Dente” drain in a sieve. Return to the saucepan.
Flake the tuna, add macaroni, onion, peas, mustard, tomatoes, stock pot & broken up mozzarella cheese, mix together to coat all the pasta, Place ingredients into an oven-proof shallow dish, grate the cheddar over the top and cook for 25-30 mins until cooked and the cheese has melted.

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Pete’s Tomato & Sweet Pepper Soup
Serves 4
Ingredients
½ litre of vegetable stock made with veg. stock cube
1 onion (s)
1 Sweet pointed pepper, deseeded & finely chopped (s)
1 celery, finely chopped (s)
1 carrot, finely chopped (s)
1 Knorr “herb” stockpot
1tbsp sweetener
2 garlic cloves
410g Tin of chopped tomatoes (s)
Splash of Worcester sauce

Method

Fry the onions, garlic & pepper in a large pot sprayed with Fry Light until soft, add the celery, carrot, and cook for 5 mins add the Knorr “herb” stockpot, mix together.

Make up the veg. stock.

Add the tomatoes, sweetener & Worcester Sauce, mix, add the stock bring to the boil, then simmer for 20 mins, remove from the heat and using a hand blender, reduce to a “lumpy” mix, (or smooth if you prefer) return to the heat and cook for a further 10 mins.

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Pete’s Tiramisu-2
Serves 4
Ingredients
2 Eggs split into yokes & whites (p)
3 tbsp Sweetener

3 tbsp Instant Coffee in ½ cup of hot water
Or
½ cup of Strong Percolated Coffee

4 tbsp Sainsbury’s natural Normandy fromage frais (c)
8 Sainsbury’s sponge fingers (8 syns/4=2 syns per person)
11g Options Belgium chocolate (2 syns/4= ½ syns per person)
*option
1tbsp of spirits of your taste (at least 4 syns/4=1 syns per person)

Method

Make the coffee and add 1tbsp sweetener, set aside to cool.
In 4 desert dishes break the biscuits, when the coffee is cold , soak the fingers then break to fit the dish, spoon over to just wet the bottom of the biscuits.
Break and separate the eggs, add the egg yolks, 2 tbsp of sweetener & fromage frais together, mix until smooth.
In a clean glass bowl, whisk the whites until still peaks appear, carefully fold in the fromage frais mix with a metal spoon, making sure that you don’t mix out all the air in it. Add the spirits if required.
Spoon the mix into the desert dishes & place in a fridge for at least 1 hr., remove and share the Options Belgium chocolate over the 4 dishes.

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Pete’s Tiramisu
Serves 2
Ingredients
2 Eggs split into yokes & whites (p)
2 tbsp Sweetener
4 tbsp Instant Coffee in ½ cup of hot water
Or
½ cup of Percolated Coffee
4 Rich Tea fingers (4syns/2=2 syns per person)
6 Laughing Cow extra light cheese triangles (1Hea/2=0.5 Hea per person)
10g Options Belgium chocolate (2syns/2= 1syns per person)
*option
1tbsp of spirits of your taste (at least 4 syns/2=2syns per person)

Method

Make the coffee and set aside to cool.
In 2 desert dishes break the biscuits, when the coffee is cold spoon over to just soften the biscuits.
Break and separate the eggs, add the egg yolks, sweetener & cheese together, mix until smooth.
In a clean glass bowl, whisk the whites until still peaks appear, carefully fold in the cheese mix with a metal spoon, making sure that you don’t mix out all the air in it.
Add the spirits if required.
Spoon the mix into the desert dishes & place in a fridge for at least 1 hr.,

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Pete’s Three Bean Soup

Serves 2 or 4 people

Ingredients
Half these ingredients for 2 people*

*410g of Kidney beans, drained and washed (p) (f)
400g chick peas, drained and washed (p) (f)
*410g butter beans, drained and washed (p) (f)
* 1 Ltr vegetable stock made with a Knorr stock pot
1 Tsp “very lazy” garlic
1 onion, chopped (s)
1 celery stick, chopped (s)

Method

Spray a deep saucepan with Fry Light and add chopped onions and celery, cool on a low light until they are soft, add all other ingredients, season, and bring to the boil, then reduce heat and simmer for 30 mins.

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Pete’s Thai Style Fish Cakes


Serves 4

Ingredients

185g/2 Sainsbury’s responsibly sourced cod steaks (p)
1 Onion (s)
1tsp “Very Lazy” garlic
1tsp “Very Lazy” gingers
1tsp “Very Lazy” Lemongrass paste
1tsp Fish sauce
1tbsp Thai Green Curry sauce
6 Spring Onions cut into 30mm pieces (s)
25g Coriander
2 Birds Eye Chilli’s (s)
1 Lime Zest (s)
Juice from Lime (s)
Method

Pre-heat oven to 200c
Put all the ingredients into a food processor and reduce to a finely ground mix, season with salt & pepper, remove & place in a mixing bowl, cover with Clingfilm and place in a fridge to allow mix to firm up.
Remove and form into small fishcakes, fry in a frying pan sprayed with Fry Light for 4-5mins, turning over once, until browned.
Place in an oven-proof shallow dish, sprayed with Fry Light and cook for 6-8mins until cooked.
Serve on a bed of rice & a side salad

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Pete’s Thai Beef Satay
Serves 2
Ingredients
Marinade
1tsp Schwartz Thai 7 spice
1tbsp Sweetener
2tbsp light soy sauce
Lemon juice (s)
Lemon rind (s)

Other Ingredients

1 Garlic, finely sliced (s)
1 Chilli, finely sliced (s)
1 Onion, finely chopped (s)
1tsp cumin
1tsp coriander
1tsp turmeric
2 level tbsp. peanut butter (9/2=4.5syn per person)
2tbsp Sweetener
100g Thai fragrant rice
250g Lean beef steak, cut into thin strips (p)
400mL Tomatoes (s)

Method

Place the beef in a freezer for up to 1 hour, remove, and cut the beef thinly.
In a bowl, add the marinade ingredients and the sliced beef, marinade for a minimum of 1 hour, the longer the better.
In a frying pan sprayed with fry light, cook the onion, garlic, chilli for 5 mins, add the spices, mix then add the beef, (throw the marinade away), cook until the beef is browned.
Cook the rice as per packet instructions.
Add the peanut butter, tomatoes, sweetener, mix until smooth then cook for 10-20 mins until the beef is cooked. Serve with the cooked rice.

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Pete’s Teriyaki sauce, Mushrooms & Salmon

Serves 2

Ingredients

1 Schultz garlic, mushroom & cream sauce (4.5syn/2=2.25syn)
1 lemon juice (s)
2 Salmon fillets (p)
100g Couscous
150g mushrooms, sliced thinly (s)
200mL “Herb” stock (Knorr herb stockpot)
300mL skimmed milk, part of the daily allowance (1 Hea)
1tbsp dill

Teriyaki sauce

1tbsp sweetener
1tbsp light soy sauce
1tbsp white wine vinegar
2tbsp water
2tbsp lemon juice (s)
Salt & Pepper
Make up the hot stock, bring to a boil, thicken & set aside.

Method

Measure the couscous and place in a bowl, add the stock, stir with a fork and cover with Clingfilm. Set aside.
Place the sliced mushrooms in a saucepan sprayed with fry light and cook until soft.
In an ovenproof dish lined with tinfoil, place the salmon in and marinade with the dill and juice of the lemon, cut slices from the lemon for later.
Preheat the oven to 180c, add the lemon slices on the salmon, cover & place the salmon in the middle shelf after marinating for at least 10 mins, cook covered for the first 15 mins then open to finish cooking.
Mix the ingredients for the teriyaki sauce in a small pan and heat, stirring until it thickens, remove and add to the mushrooms, stir and increase the heat, cook until the sauce has been absorbed into the mushrooms.
Make up the mushroom sauce by tipping the powder into a small saucepan, mix milk until smooth, slowly add the remaining milk while stirring until it thickens, add to the mushrooms, bring to the boil then reduce, allow it to thicken.
Remove the Clingfilm from the couscous, fluff up with a fork and plate up.
Place the salmon on top of the couscous, the mushrooms to one side.

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