Saturday, April 12, 2008

 

Penne with a tuna and tomato sauce

Penne with a tuna and tomato sauce

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Serves: 2
Points per serving: 4

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Tomato: 400g tin : 0 points per person
Olive oil: 1tsp (1tsp = 1 point) : 0.5 points per person
Tuna: 150g tin drained weight (50g = 1 point) : 1.5 points per person
Garlic clove: 1 : 0 points per person
Penne: 200g uncooked weight (50g raw = 75g cooked = 1 point): 2 points per person

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Heat up the oil in a frying pan.
Crush the garlic cloves and add them to the oil.
If the tomato is not chopped chop roughly.
Add the tomato to the oil..
Add in some salt.
Heat til simmering, then leave it at this temperature, stirring occasionally.
Add some pepper afer a few mins.
Boil a pot of water.
Add the penne to the boiling water.
Add a handful of salt if you're using large crystals, or 1tbs of salt granuals.
Drain the tuna.
Add the tuna to the tomato sauce and mix well, breaking the tuna up as you stir.
Drain the pasta when it's cooked and add it to the tomato sauce.
Mix well in the pan (still over the heat for a minute or so).
Serve.

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Friday, April 11, 2008

 

Spaghetti and prawns

Spaghetti and prawns

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Serves: 2
Points per serving: 5

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Prawns: 180g cooked and peeled weight (60g = 1 point): 1.5 points per person
(We used fresh prawns, but I'm not sure what weight we started off with.)
Spaghetti: 300g uncooked weight (50g raw = 75g cooked = 1 point): 3 points per person
Olive oil: 1tsp: 0.5 points per person
Chilli flakes
Black pepper
Parsley
Salt
Garlic cloves: 3

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If using fresh prawns boil them til cooked, then drain and peel.
Boil a pot of water.
Add the spaghetti to the boiling water.
Add a handful of salt if you're using large crystals, or 1tbs of salt granuals.
Heat up the oil in a frying pan.
Crush the garlic cloves and add them to the oil.
Add the chilli flakes.
Add the prawns.
Cook for a few mins, adding water from the pasta if it looks too dry.
Add in some pepper to the prawns.
Drain the pasta when it's cooked and add it to the prawns.
Mix well in the pan (still over the heat for a minute or so).
Serve.

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Baked cod and potatoes

Baked cod and potatoes

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Serves: 2
Points per serving: 6

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Cod: 400g (whole fish without the head or innards, cleaned) - (90 - 100g = 1 point): 2 points per person
Olive oil: 3 tsp (3 points) : 1.5 points per person
Rosemary stem (about 8-10cm long) and some more rosemary leaves.
Garlic cloves: 3 (0 points)
Potatoes: 500g (100g potatoes = 1 point. 500g for two people) : 2.5 points per person
salt
mixed herbs

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Line a baking sheet with baking paper and place the fish on the paper.
Rub some salt into the skin and the flesh.
Stuff it with the rosemary, whole garlic cloves and rub 1.5 tsp oil into skin and flesh.
Peel the potatoes and chop into chips or wedges.
Place them around the fish.
Sprinkle with the other 1.5 tsps of oil, some salt, the mixed herbs and the rosemary leaves.
Mixed the potatoes, rubbing all the oil, salt and herbs into them.
Put in a medium oven and bake for an hour or so until fish and potatoes are cooked.
Check to see if fish is still moist half way through. If need, add some more oil or water to keep it moist.
Serve.

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