Butternut Squash and Leek Risotto with Garlic-Ginger Tiger Prawns

Serves 2

2 syns on Extra Easy*

* providing you use the cheese as your Hex A

6 large raw tiger prawns

knob of ginger

4 cloves garlic

2 tbsp tomato purée

1 tbsp paprika

150g arborio rice

bouillon powder

125ml dry white wine

60g grated Parmesan cheese

1 large leek, sliced

a small butternut squash, quartered

Bake the butternut squash at 210°C until al dente (or as soft as you would like it). When cooked, scoop out the flesh using criss cross cuts which don't go right the way through the skin (much as you would with a mango).

Bring a saucepan of water to the boil and add the prawns. Cook for 2-3 minutes until the turn pink. Do not overcook or they will be tough. Drain, retaining the liquid, and plunge immediately into a bowl of iced water to arrest the cooking process. When cool enough to handle, peel the prawns.

Sautée the garlic and ginger in a little Fry Light until it is just beginning to go brown, then add the tomato purée and paprika plus a little of the cooking water from the prawns. Just before the risotto is ready, add the prawns to the sauce – either whole or sliced – to reheat.

Place the rice in a saucepan with some of the cooking liquid from the prawns, bring to the boil and stir continuously while the rice absorbs the liquid. Continue adding about a ladle-ful of water each time, adding the wine and bouillon powder at some stage. About half way through (the whole process usually takes 20-30 minutes), add the leeks. When the rice is cooked to your liking, add the butternut squash and stir until the squash it heated through. Take the risotto off the heat and stir in the cheese. Serve with the prawns on top.

 

Prawn Laksa

There are lots of different versions of prawn laksa, and this is my take on this popular spicy noodle soup from Singapore. Instead of the usual coconut milk, I used Müllerlight coconut and vanilla yogurt at only ½ syn per pot. You can easily use leftover vegetables in this soup, or any combination that you like, only limited by your imagination! Below is a list of what I used, for two people.

4 banana shallots

a knob of ginger

4 garlic cloves

1 tsp sambal oelek

1 tbsp bouillon powder

2 noodle nests

1 pkt of uncooked prawns

½ pkt bean-sprouts

5 spring onions, chopped

a handful of coriander leaves, chopped

a handful of mint leaves, chopped

½ cooked butternut squash, cubed

1 tub of Müllerlight coconut yogurt

In a large saucepan, fry up the shallots, ginger and garlic in some Fry Light, then added water, sambal oelek and bouillon powder. Let it simmer for a few minutes, then add the noodles and bean sprouts. Once they start to go soft, add the prawns, spring onions, cooked butternut squash (or whatever leftover vegetables you are using) and stir until the prawns turn pink. Switch off the heat and add the yogurt and herbs. Check the seasoning and serve.

Has-Bean Cottage Pie

A cottage pie with a difference. I love anything made with minced beef, especially cottage pie. I also love baked beans, so combining the two was a winning combination for me. 

 

Serves 4

Syn Free on Extra Easy

500g extra lean minced beef

3 onions

1 tin baked beans

250ml passata

bouillon powder to taste

1 swede

1 butternut squash

1 tbsp bouillon powder

Sauté the beef and onion in Fry Light until the onion is soft and the beef is cooked. Add the passata, baked beans and bouillon powder.

Peel, dice and boil the swede and squash until tender (the swede will take longer than the squash, so cook them in separate pans), then mash together with a potato masher, adding the bouillon powder and a little of the cooking liquid if the mixture is too dry (unlikely).

Place the beef and bean mix in an oven-proof dish and top with the swede and squash mash. Bake at 220°C for 15-20 minutes until slightly browned on top and cooked through. Serve with vegetables of your choice and Slimming World chips.

Chick Pea and Butternut Squash Falafels on Couscous Tabuleh

Searching the net for a falafel recipe, I came across one with carrots, so I thought I'd use up the half a butternut squash which was occupying the vegetable drawer in my fridge. The addition of the butternut squash made the falafels quite moist. 

 

Serves 2

Syn Free on Extra Easy

1 tin chick peas

½ butternut squash, grated

1-2 tbsp fat free plain yogurt

1 tsp ground cumin

1 tsp bouillon powder

½ tsp harissa paste

1 cup couscous

2 cups boiling water

juice and zest of 1 lemon

small handful flat leaf parsley, finely chopped

small handful mint leaves, finely chopped

2-3 shallots, finely chopped

In a food processor, blend the chick peas, squash, cumin, bouillon powder and harissa paste. Gradually add the yogurt (you may need more or less) until the right consistency is obtained. Taste and adjust the seasoning if necessary. Shape into little patties and bake for 20 minutes or so at 200°C, or until nicely browned.

Place the couscous in a bowl and pour over the boiling water. Leave for a few minutes for the water to be soaked up, then fluff up with a fork. Add the lemon juice and zest, mint, parsley and shallots, and stir well.

I served a plain fat free yogurt swirled with harissa paste as a side, along with some pickled garlic. 

 

Roasted Butternut Squash with Teriyaki Turkey

You can either use shop bought teriyaki sauce at 1½ syns per tablespoon, or make your own syn free version.

Serves 2

Syn Free on Extra Easy

250g turkey mince

1 butternut squash

2 small onions

1 tbsp soy sauce

½ tsp ground ginger

½ tsp garlic powder

1 tsp Chinese cooking wine

½ tsp sweetener

Cut the squash in half lengthways and scoop out the seeds. Spray the cut sides with Fry Light and bake the squash for 30-40 minutes at 210°C.

Meanwhile, peel and finely chop the onion. Sauté the onion with the turkey until the onion is soft and the meat browned. Add the other ingredients and stir well. Serve with the squash. 

 

Thai Beef Curry

Serves 2

1½ syn on Extra Easy

250g Beef, cubed

4-5 shallots, sliced

1 red pepper. chopped

small knob ginger, thinly sliced

2 carrots, peeled and thickly sliced

1 small butternut squash, peeled and cubed

2 Müllerlight coconut and vanilla yogurts

2 tbsp Thai red curry paste

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Fry the beef, shallots, pepper and ginger in Fry Light until the beef is sealed and the onion has softened a little. Add the carrots, squash and curry paste, with enough water to just cover the vegetables. Simmer until the carrots are cooked to your liking. To thicken the sauce, mash a few of the butternut squash pieces with a fork or potato masher. Take the saucepan off the heat and allow to cool for a few minutes before adding the yogurt, stirring well to incorporate.

Serve with rice.