Tempura Cauliflower

1 small cauliflower, cut into medium-size florets

100g plain flour

2 eggs, separated

2 tbsp vegetable oil

vegetable oil for deep frying

Method

1. Cook the cauliflower in boiling water for 2 mins. Tip into a colander, rinse under the cold tap, drain well and set aside.
2. Put the flour in a large bowl with a pinch of salt. Whisk the egg yolks and 175ml iced water together, then whisk into the flour with the oil to make a smooth batter. In a separate, clean bowl whisk the egg whites until stiff, then fold into the batter.
3. Heat the oil in a deep fryer or large wok to 190C. Coat some of the cauliflower in the batter then use a slotted spoon to carefully lift into the hot oil. Deep-fry the cauliflower for 2-3 mins until golden and puffy. Drain on kitchen towel and continue with the rest in batches. Sprinkle the cauliflower with salt and serve with a bowl of aïoli or mayonnaise.

Spice Rubbed Pork with Peach Salsa

Ingredients

Salsa

tomatoes, diced
peach, diced
red onion, diced
lime juice
fresh chilli
salt & pepper

Rice

7oz rice
600ml chicken stock
1 clove garlic
1 spring onion
8 mushrooms
nob butter

Melt butter in pan & fry off the garlic, onion & mushrooms until cooked.  Ass the rice & add 400ml of stock.

Bring to the boil & reduce to simmer for 10 minutes, top up with remaining stock and cook for a further 10 minutes. Season & serve.

Grilled Fish Tacos

Recipe & Image taken from http://www.myrecipes.com

1 tablespoon fresh lime juice 

2 teaspoons canola oil 

2 garlic cloves, minced

2 teaspoons chili powder

3/4 teaspoon ground cumin

1/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

1/8 teaspoon ground cayenne pepper

1 pound firm white fish fillets

8 (6-inch) fat-free whole-wheat tortillas 

tomato relish

2 cups chopped tomatoes

1/4 cup sliced green onions

1 jalapeño chile, seeded and minced

1/4 cup chopped fresh cilantro

1 tablespoon fresh lime juice

1/4 teaspoon salt

lime wedges

Combine first 8 ingredients in a bowl. Add fish; toss to coat. Cover and refrigerate 15 minutes.

Meanwhile make the relish by combining all ingredients in a bowl.

Wrap tortillas in foil. Place fish and tortillas on a grill rack coated with cooking spray. Grill fish, covered with grill lid, over medium-high heat (350° to 400°) 3 minutes on each side or until fish flakes easily with a fork.

Divide fish among tortillas; top with relish. Serve with lime wedges.

Sweetcorn Fritters with Lime and Chilli

2 eggs
2 cups frozen sweetcorn (defrosted and drained of any water)
1 teaspoon Thai spice
1/2 tsp chilli powder
1 small shallot, finely chopped
some fresh coriander, finely chopped
1 tablespoon plain flour
2 spring onions
low fat cooking spray
salt and pepper to season 

Add all ingredients, except the spring onions to a bowl  and roughly blend using a hand blender.

Spray a frying pan with frylite and spoon some of the mixture into the pan (mix should make 6 fritters in total).  Flatten out and then flip after a couple of minutes.  Repeat with the rest of the mixture.

serve on a bed of salad topped with chopped spring onions and dressing of choice.

Jalapeno Chicken

Recipe & Image taken from http://www.sunnysideupsd.com/

3-4  chicken breasts
4 oz reduced-fat cream cheese, softened
1/2 cup part-skim shredded Cheddar or Colby cheese
1 tsp olive oil
4 jalapenos, chopped (ribs and seeds removed)
1 1/4 cup Panko
2 tsp taco seasoning
1/2 tsp dry parsley
1/4 tsp salt
1/4 tsp oregano
1 egg
Non-stick cooking spray

Preheat oven to 350 degrees and prepare a cookie sheet with light spray of non-stick spray.

Heat olive oil in a skillet over medium-high heat. Add the jalapenos and cook until softened. Remove the skillet from the heat and add the cream cheese and shredded cheese, stir to combine. Cut a pocket into the each chicken breast. Stuff each pocket with the cream cheese mixture. Secure with a toothpick if necessary.

In a small bowl, whisk the egg. In another small bowl, mix the Panko, taco seasoning, parsley, oregano, and salt. Dip each chicken breast in the egg then the Panko.

Place the breaded chicken breast on the prepared cookie sheet. To help give the breading a deeper color, you can give each breast a little spray of oil.

Bake for 30 minutes, or until the chicken is no longer pink inside and the juices run clear.

Sweet Potato & Black Bean Burritos

Recipe & Image taken from www.jamhands.net

3-4 medium sweet potatoes

1 can black beans, rinced

1/2 medium onion, dices and sauteed

spices to taste, cumin, minced garlic, salt & pepper

shredded montary jack cheese

spring onions, sliced

sour cream

flour tortillas

Cook sweet potatoes until soft using your prefereed method.  remove skins and mash until smooth.  season with salt.

In a food proicessor, combine the black beans, onions and spices.  Process until desired consistency.

Add all ingredients except sour cream to tortillas

Serve with sour cream

Cheesy Wedges

Recipe & Image taken from www.skinnytaste.com

2 medium potatoes, washed and dried

2 teaspoon olive oil

1 teaspoon paprika

1/4 teaspoon chilli poweder

1/4 teaspoon onion powder

1/4 teaspoon garlic powder

1/8 teaspoon cumin

coarse salt & ground black pepper

1 slice bacon, cooked and finely chopped

1/3 cup sharp shredded cheddar cheese

2 tablespoons diced scallions

1 tablespoon slice japapeno

Preheat oven to 400 degrees F.  Line baking tray with foil for easy clean up.  Lightly coat with cooking spray.

Chip potatoes and combine with oil.  Add seasoning and toss to coat.

Bake potatoes for 25 minutes before placing in an oven proof dish with bacon, cheese and jalapenos.  Return to oven for a further 2-3 minutes until the cheese melts.

Serve with ranch dressing.

Slow Cooker Chilli Chicken

Recipe & Image taken from http://www.skinnytaste.com

1 onion, chopped

1 16-oz can black beans

1 16-oz can kidney beans

1 8-oz can tomato sauce

10 oz package frozen corn kernels

2 14.5-oz cans diced tomatoes w/chilies

1 packet taco seasoning

1 tbsp cumin

1 tbsp chili powder

24 oz (3-4) boneless skinless chicken breasts

chili peppers, chopped (optional)

1/4 cup chopped fresh cilantro

Directions:

Combine beans, onion, chilli peppers, corn, tomato sauce, cumin, chilli powder and taco seasoning in a slow cooker.  Place chicken on top and cover. 

Cook on low for 10 hours or on high for 6 hours.  Half an hour before serving remove chicken and shred.

Return chicken to slow cooker and stir in.

Top with fresh cilantro. Also try it with low fat cheese and sour cream 

Mexican Rice

Recipe & image taken from http://www.slimmingeats.com

Serves 2

Extra Easy – syn free per serving

3/4 cup (178ml) of long grain brown rice

1 cup (240ml) of passata

2 jalapeno peppers, (seeds removed)

1 small onion

2 cloves of garlic

2 tablespoons of tomato paste

2.5 cups (600ml) of chicken stock

Pam or Frylight spray

1 cup (240mls) of tinned black beans

Add passata, tomato paste, jalapeno’s, onion and garlic to a mini food processor and do a couple of whizzes of the blade.

Spray a large sauce pan over a medium high heat with some Frylight or Pam spray and add this to the pan, frying for approx 5 mins until softened.

Stir in the rice and add the stock. Bring to a boil and then reduce heat, cover and simmer until stock is almost absorbed. Remove heat, but leave covered for about 10 mins, the rice will continue to cook from the steam.

Preheat oven to 180c or 350f (gas mark 4)

Mix black beans into rice and add to an oven proof dish and bake for approx 15 mins.

Serve topped with fresh chopped coriander and some lime wedges.

Mexican Burgers

Recipe & image taken from http://www.slimmingeats.com

Serves 2 (2 burgers per person)

Extra Easy – 1 HEa and 2.5 syns per serving

450g of extra lean beef mince

half a small red pepper, finely chopped

1 jalapeno, seeds removed

1 small onion

2 cloves of garlic, crushed

2 tablespoons of tomato paste

2 handfuls of fresh coriander

1 teaspoon of cumin

1 teaspoon of paprika

few splashes of tabasco sauce

salt and pepper to season

Frylight or Pam spray

2x42g of reduced fat cheese (2xHEa’s)

fat free natural yoghurt

56g of Avocado, sliced (5.5 syns)

Add the onion, jalapeno and red pepper to a mini food processor and do a few spins of the blade until finely chopped

Spray a frying pan over a medium high heat with some Frylight.

Add the onion, pepper and jalapeno and cook for a couple of minutes to soften. Remove and set aside to cool.

Add the garlic and coriander to the mini food processor and  again do a couple of spins of the blade until chopped.

Add in the mince and chop until the meat is smooth.

Transfer to a large bowl, along with the softened onion, jalapeno and red pepper. Add the paprika, cumin and tabasco sauce, season with salt and pepper and mix together well.

Then form into 4 equal size patties, and refrigerate to firm up.

When you are ready to cook the burgers, Preheat oven to 200c or 400f

Spray a frying pan with some frylight or Pam Spray, and lightly brown the burgers on each side till golden.

Place on a baking tray

Top each burger with the cheese and then place in the oven until cheese on top is melted and burgers are cooked through (approx 15 mins).

Top each burger with some avocado slices or guacamole and a dollop of fat free yoghurt and garnish with a piece of fresh coriander

Serve with Mexican rice and salad.