SW 30 min's or less RED recipes.

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Post by Lorraine on Sat 28 Mar 2009 - 16:46

GRILLED SPICED PORK WITH PEPPERCORN SAUCE (serves 4, so adjust accordingly)

1 lb lean pork fillet (or meat off chops or whatever)
1 level tsp ground cumin
1 level tsp ground coriander seeds
1 level tsp ground paprika
1 level tsp ground black pepper
1 level tsp salt
½ pint chicken stock
½ level tsp cayenne pepper
1 level tbls soft green peppercorns (or whatever you have)
2 tbls very low fat fromage frais
1 tbls freshly chopped parsley

Cut the pork into pieces. Mix together the spices and salt. Roll the pork in the spice mixture and cook under a preheated grill for about 7 minutes, then turn and cook for another 7 mins.

Meanwhile, boil the chicken stock until slightly reduced. Add the cayenne pepper and the peppercorns. Remove from heat, allow to cool, then stir in the fromage frais. Season to taste and add the parsley.

Pour the warm sauce over the pork and serve.




GRILLED LIME CHICKEN WITH MUSHROOMS

4 skinned and boned chicken breasts sliced in half lengthways.
juice of 3 limes
1 tbls freshly chopped basil
1 tbls freshly chopped coriander
salt and pepper
4 large flat cap Porobello mushrooms (or large field mushrooms)
3 fl oz chicken stock

Marinate the chicken breasts briefly in the lime juice with some of the herbs and season lightly with salt and pepper.
Place the mushrooms and chicken in a grill pan and cover with the stock and leftover marinade. Cook under a preheated grill for 7 - 8 minutes each side, basting occasionally.

Sprinkly the chicken and mushrooms with the remaining herbs and serve immediately.



SOY FRIED BEEF WITH SPRING ONIONS

1½ lb lean rump steak, fat removed.
2 tbls soy sauce
Fry light for spraying (if you've got it)
1 large onion, thinly sliced
1 garlic clove, thinly sliced
salt and freshly ground black pepper
1 green chilli, deseeded and shredded
1 small bunch of spring onions, sliced diagonally into 1 inch lengths

Cut the beef into small strips, ensuring that all fat is removed
Soak the beef in the soy sauce and heat a wok or large frying pan.
Spray the wok with Fry Light and when hot, stir in the beef strips in soy with the onion and garlic.
Season with a little salt and pepper and fry over a medium heat for 2-3 mins. Add the spring onions and chilli, stir well and cook for 30 secs to 1 minute (as you choose).
Serve immediately.



SOUFFLE OMELETTE WITH SPICED CHESTNUT MUSHROOMS (serves 4 so adjust accordingly)
Free on Red or Green

8oz chestnut mushrooms
1 level tsp ground cumin
½ tsp curry powder
1 level tsp ground coriander seeds (optional)
12 eggs, separated
salt and freshly ground black pepper
1 tbls freshly chopped tarragon
Fry Light for spraying

Wipe the mushrooms clean and slice thinly.
Heat a frying pan and dry-fry the mushrooms for 30 secs, then add the cumin, curry powder, coriander seeds(if using) and a tablespoon of water. Simmer until the mushrooms are tender. Cool a little.

Meanwhile, beat the egg yolks and season well. In a separate clean bowl, beat the egg whites until they stand in stiff peaks. Fold the beaten egg white into the yolks and add the mushrooms and chopped tarragon.

Lightly spray an omelette pan and place over a medium heat. Pour in one quarter of the mixture and cook gently until the underside is light golden brown.

Pop under a preheated hot grill for 1-2 mins to just set the top of the omelette. Fold over and serve.

For a different omelette, you can use tomatoes and soft green herbs, onions and corgettes or peppers and a little chilli.


BEEF STROGANOFF

Fry Light for spraying
1 onion, chopped
2 garlic cloves, crushed
6 oz mushrooms, thinly sliced
1 lb lean rump steak, all fat removed
salt and freshly ground black pepper
6 oz very low fat natural fromage frais
½ tsp gran mustard

Spray pan with Fry Light and place over medium heat. Add the onion, garlic and mushrooms and cook for a few mins until softened. Remove and keep warm.

Cut the steak into strips and stir-fry for 2-4 mins. Return the mushroom mixture to the pan and season to taste. Stir in fromage frais and mustard. Heat GENTLY for a minute or so. DO NOT BOIL. Serve with fresh crisp salad.

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Post by Di Masters on Sat 28 Mar 2009 - 16:53

Lime Chicken sounds yum!

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Post by Maria on Sat 28 Mar 2009 - 17:31

Oh you are SUCH a star!!!!! Thank you so much, am printing them all out and I cant get all that stuff.... not sure I will mange the souffle ommeletter but Im putting the rest on next weeks menu.

This has been a tremendous help.

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Post by Lorraine on Sat 28 Mar 2009 - 18:06

Maria wrote: and I cant get all that stuff....
Can or can't???

I've just eaten a load of stir fry veg and I threw a tin of Tuna and some soy sauce in as I'm on a red day. It was quite edible. Mr Green

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Post by Guest on Sat 28 Mar 2009 - 18:50

lorraine, have you tried the extra easy plan or do you prefer the optimising (red/green day) routine. just wondered. i prefer extra easy because i was mixing my days most of the time without realising it.

i lost 1 1/2 lbs last week.

i've lost 8 1/2 so far want to have lost at least 2 stone by november more would be great.

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Post by Maria on Sat 28 Mar 2009 - 18:56

sorry Lorraine, I meant CAN of course!

I cant get stir fry veg though.

Ive got an extra easy booklet here and it says for the 'first few weeks' and also implies that the SW people will tell you when to go to red/green routine 'when you need to lose weight faster' . From that i deduced that the EE is a softer option and perhaps less effective... I am down to my last half stone so need to be fairly strict.

I always forget about tuna.....

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Post by Lorraine on Sat 28 Mar 2009 - 18:59

I've done the EE, Jane and did lose on it. I thought I'd prefer it too being able to have meat and spuds but I actually prefer my red and green. I like to have 2 HEB's see. Mr Green

Maria, that booklet is not very good, hun. I know many people who only do EE and lose, but I do agree that personally I like red and green too.

As for your stir fry, you don't have to buy it ready made, just chop your own up. Onions, garlic, mushrooms, spring onions, peppers, shredded cabbage, carrot etc etc. Very Happy

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Post by Maria on Sat 28 Mar 2009 - 19:11

well I had never thoguth of that (making my own) dont I need beansprouts or something?

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Post by Guest on Sat 28 Mar 2009 - 19:15

my leader has lost fast. according to her it's faster on ee. i don't know. know matter what i don't lose fast and don't want to. if i lost too much in a week i end up putting some back on. i know some people would say i'm doing something wrong if that happens but i know how my body reacts. it doesn't like quick weight loss and i'm glad as it is way to easy to put it on.

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Post by Lorraine on Sat 28 Mar 2009 - 19:22

Beansprouts if you want, Maria yes but I don't always use them.

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Post by Maria on Sat 28 Mar 2009 - 20:33

well i cant get them actually... which was why I was asking of they were essential

Now ive got all these yummy sounding reds I am pleased... green is easy for me, but red will be on again Monday! Thank you for these.

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Post by Guest on Sun 29 Mar 2009 - 12:54

i might need to get a proper book and try this...i have no idea whats green and red and how it works...i do know that pasta is not good for my tummy although i love it..

WELL Done Jane x

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Post by Maria on Mon 30 Mar 2009 - 13:50

Well Lorraine THANK YOU because Ive just made and eaten the beef stroganoff and it was yummy. First bit of steak ive eaten since Ive been on the plan and deffo the best red day meal so far.

Twiz liked it too and wants to know if we can have it when Im not on SW too.

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Post by Lorraine on Tue 31 Mar 2009 - 11:13

You're welcome, Maria. Mr Green
I'll fish some more out as soon as I can.

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