Tag Archives: Syn free

Chicken and courgettes with spaghetti

25 Mar

DSCI0560I was caught on the hop the other night. We were supposed to be going out and our plans fell through so I had to pull together a meal from what I had in.  The result was amazing.  In the past I have made off the cuff meals from scratch. I suppose it is a bit like the invention test in Masterchef.  We have had some great meals but I would not write down what I did so they were always a one-off, much to my husbands dismay.  This was one of the reasons my grandson, Danny, talked me into doing a blog.  Well, this is my latest attempt at an invention test.  Hope you like it.

Chicken and courgettes with Spaghetti                    Serves 4

  • Low calorie spray olive oil
  • 3 rashers of lean bacon, all fat removed, sliced
  • 1 onion chopped
  • 1 clove garlic, chopped
  • 1 courgette, halved lengthways and then sliced
  • About 150g/6 oz leftover roast chicken, cut into bite sized pieces (or 1 chicken breast simmered in chicken stock until cooked the cut up as before)
  • 1 large, ripe tomato, roughly chopped
  • Salt and freshly ground black pepper
  • 300g spaghetti
  1. Heat the oil in a large frying pan then fry the bacon over a high heat for a couple of minutes until changing colour.
  2. Turn down the heat to low – medium and add the onion and garlic. Mix well and sauté for about 10 minutes until the onion is soft but not coloured.
  3. Add the courgettes, mix well and cook for 3 minutes.
  4. Add the chicken and cook for 4 minutes then add the tomatoes. Season to taste then mix well. Cook for about 5 minutes until the tomatoes have broken down, the chicken is cooked through and the courgettes are tender.
  5. In the meantime, cook the spaghetti as per packet instructions.
  6. Add a couple of tbsp of the spaghetti cooking water to the chicken mix to make a little sauce.
  7. When the spaghetti is cooked, drain and add to the chicken. Toss so the spaghetti is coated with the sauce then serve immediately.

 

Stuffed tomatoes and peppers – a great veggie recipe!

21 Mar

I remember the days when my husband, Terry, used to say he hated vegetarian food.  That was before our son married a vegetarian, Tracy.  Over the years I have made countless meals without meat and, with the exception of those using Quorn, Terry has enjoyed every one.  I think perhaps our favourite is Stuffed Tomatoes.  There are lots of variations of this dish.  Some add minced meat to the stuffing, others, like my friend Maritsa, add roasted pine nuts and raisins.  I make mine how my adopted YaYa (that is Grandmother in Greek) taught me, many years ago.  Sadly she is no longer with us but whenever I cook this I have memories of standing in her tiny kitchen, working together and not understanding a word said between us.

For those of you who have tried Greek cooking, it can be a bit of a hit or miss affair.  Recipe books written by Greeks rarely give precise measurements and it can be frustrating when you have to decide how much a ‘bit of’ something actually is.  This, however, is perfectly natural for the Greeks.  If you ever get the chance, talk to a Greek about food.  A light will switch on in their eyes and they will start talking with passion about a subject they love.  Rena Salaman writes that cooking for Greeks is a constant reminder of who they are and where they come from.  Recipes were rarely written down and so every household would have their own version of what is known to be a popular Greek dish.  The one thing they would have in common is that the food would always be made of what is in season, and, most importantly, there would always be an extra portion, just in case there is an unexpected visitor.  Such is the Greek hospitality! This recipe is Syn free if you are using Frylight olive oil and Food Optimising on the Slimming World plan.

Anyway, back to the plot and Yaya’s Stuffed Tomatoes and peppers (Tomates ke piperies yemistes)

Serves 4

  • 4 large tomatoes (ripe beef tomatoes are perfect)
  • 4 green peppers
  • 5oz rice,washed and drained
  • 2 onions finely chopped
  • Small bunch of flat-leafed parsley, chopped
  • 4 tbsp fresh mint, chopped
  • Cold water
  • Spray olive oil  / Frylight 
  • Salt and pepper
  • 2-3 medium-sized potatoes, peeled and cut into wedges (baking potatoes are best)
  • 8 oz fresh tomatoes, grated, mixed with 1/4 pint water
  • pinch sugar
  1. Wash the tomatoes, slice off the top at the stem end.   Using a teaspoon, carefully remove the tomato pulp and reserve.  Place the tomatoes in an ovenproof dish and sprinkle a tiny amount of sugar in each.
  2. Wash the peppers and slice off the top at the stem end.  Carefully remove all the seeds and white pith inside and discard.  Place in the dish with the tomatoes.
  3. Chop the tomato pulp.  Lightly fry the onion until soft, in a little spray olive oil.  Add the tomato pulp, the rice and the chopped herbs.  Cover with cold water, about 1 inch above the level of the rice mix.  Bring to the boil then simmer on a low heat until rice is tender to the bite and all the water has been absorbed.  Keep an eye on it and add a little more water if required.
  4. Fill the tomatoes and peppers 3/4 full, top with a tablespoon of water and replace the lids.  Wedge potato slices between tomatoes.  Spray with olive oil and pour over the grated tomato mix.  Season with salt and pepper and bake in a preheated oven, 180c/170C fan/gas 4, for 1 hour.  Baste occasionally to keep the vegetables moist.

Kalo Oreksi (Good appetite!) 

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