Tag Archives: Recipe

Simple Salmon Stir-Fry

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One of my favourite, quick and easy mid-week dinners is a salmon stir-fry.

Servings:    2Simple Salmon Stir-fry

Pro Points:    6 (+ extra for rice)

Simple Start:    0

Preparation time:     0mins

Cooking time:    25-30mins

Ingredients

  • 2 lightly smoked salmon fillets
  • A selection of prepared stir-fry vegetables
  • Brown rice to serve
  • Thai 7 Spice or Chinese 5 Spice
  • Soy sauce
  • Olive oil

 

Method

  1. Preheat the oven to 170˚c/160˚c fan/355˚f/Gas mark 3.  If using, cook the rice according to the instructions on the packet.
  2. Meanwhile, wrap the salmon fillets in foil and place on a baking tray in the oven.  Cook for 20mins.
  3. Heat the oil in a wok or large frying pan.  Add the vegetables and stir-fry for 2-3mins.
  4. Sprinkle over 2/3tsps of the Thai or Chinese Spice and 1/2-1tsp Soy Sauce according to your taste.
  5. Serve the salmon on top of the rice surrounded by the vegetables.

 

Top tip: If you’re counting Pro Points, exchange the rice for boiled noodles and add them to the vegetables before adding the spices and soy sauce.

Cottage Pie

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Cottage Pie

I adapted this from the recipe in the Simple Start material as I don’t like Quorn mince.

Servings:    4Cottage Pie

Pro Points:    8

Simple Start:    0

Preparation time:     15-20mins

Cooking time:    50mins

Ingredients

  • 900 g Potatoes, peeled and quartered
  • Spray oil
  • 350 g extra lean beef mince
  • 1 large onion, chopped finely
  • 1 medium leek chopped finely
  • 1 medium carrot, chopped
  • 225 g swede or turnip, chopped
  • Beef stock cube, made up with 500ml hot water
  • 2 teaspoons Dried Mixed Herbs
  • 3 tablespoons skimmed milk
  • Salt and Pepper, to season
  • Vegetables to serve

Method

  1. Pre-heat the oven to 190˚c/180˚c fan/375˚f/Gas mark 5.
  2. Put the potatoes into a large pan of water, bring to the boil and cook for 15-20mins until tender.
  3. Meanwhile, soften the onions in a large non-stick pan with the oil spray.
  4. When the onions have softened, add the mince and stir until browned.  Then add the leeks, carrot, swede or turnip cook gently for 5mins to soften the vegetables.  Stir frequently and add a splash of water if necessary to stop the mixture from sticking.
  5. Add the beef stock and the herbs.  Stir well and simmer for 10-15mins.  Season the meat mixture to taste.  While the mince is cooking, mash the potatoes with the skimmed milk.
  6. Spoon the cooked mince and vegetables into a large oven proof dish and top with the mashed potatoes.
  7. Cook in the oven for 25-30mins until piping hot throughout and browned on top.  Serve with cooked green vegetables.

Top tip: If you’re not a fan of peeling potatoes, use New Potatoes to create a ‘rustic mash’: cook and mash them with their skins on.

Slow-Cooked Beef Rogan Josh

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Beef Rogan Josh

This is incredibly easy and makes a delicious alternative to a takeaway on a Saturday night.  The spice level is medium-hot but this can be altered by adding more/less chillies as desired.

Servings:    4

Pro Points:    3 (+ extra for rice)

Simple Start:    0

Preparation time:     10mins

Cooking time:    4-6 hours

Ingredients

  • 2 medium/3 small onions
  • 4 cloves garlic, sliced
  • 1tsp ground ginger
  • 1tsp turmeric
  • 6 green cardamom pods
  • 1/4 tsp ground cloves
  • 1 stick cinnamon
  • 1 tbsp coriander seeds
  • 1/2 tsp dried chilli flakes
  • 2 tsp paprika
  • 1 each red & green pepper, cut into strips
  • 400g lean braising beef
  • 400g tin chopped tomatoes
  • 200g passata

Method

  1. Finely chop half of the onions and cut the other half into wedges.  Put into slow cooker with the sliced garlic.
  2. Crush the coriander seeds and break the cinnamon stick in half.  Add all the spices to the slow cooker and stir to combine.
  3. Cut the beef into large chunks and add to the slow cooker along with the peppers, tomatoes and passata.  Stir well.
  4. Cook on low for 4 hours or high for 6 hours until the meat is cooked through.
  5. Season to taste and serve with brown rice.

Top tip: Make extra and freeze the left-over portions for a great homemade ready meal.