One onion sliced and cooked in fry light, add 200g sliced beef and 2 tsp chopped garlic and saute, then add 100g broccoli and a half tsp ground ginger. Pour in 1 tbsp soy sauce and 1/2tbsp red wine vinegar. …simmer till sauce reduces and serve with rice or noodles.
Serves 1 – syn free
Cook 140g mince (beef/turkey/quorn) with 2 tbsp tomato puree and 2 tsp mexican spice mix.
Serve with salsa in lettuce cups.
Try adding a dollop of greek yogurt and sliced black olives (8=1 syn), and or add your hea cheese allowance.
Serve with potato wedges for a bigger meal.
Serves 3 (or 2 generous portions)
For the mash:
1 large leek (finely chopped)
2 shallots (finely chopped)
1 garlic clove (finely chopped)
3 large baking potatoes
1 egg (beaten)
For the meat:
350g lean beef (cut into mouthsize pieces)
2 garlic cloves
250g chestnut or brown mushrooms
100g wild mushrooms
350ml boiling water
1 beef stock cube
2 tsp dried thyme
2 tbsp tomato puree
Salt and pepper
Saute the leek, 2 shallots and 1 garlic clove with frylight until soft and set aside. Peel potato and boil until soft. Mash potatoes and mix in the egg. Continue to mash and it will become nice and creamy. Add in the leek mixture and season with salt and pepper to taste. Set aside.
Spray a large deep pan with frylight and brown the meat. As it starts to brown add in the remaining shallot and garlic, watch to avoid it burning. Set meat aside.Then cook the mushrooms in fry light and add the meat to the mushrooms.Dissolve the stock cube in the boiling water and add to the pan. Mix in tomato puree and thyme and season with salt and pepper to taste. Allow the mix to simmmer for just a couple of minutes and the gravy will thicken.
Then spread the meat mixture at the bottom of a serving dish or three individual dishes. Pipe/spread the mash on top. Bake in a hot oven for 20/30minutes until browned and bubbly.