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Ginger Stir-Fried Monkfish

monk

This is a delicious recipe and can be made by halves to keep the fish out of one half to add as a side to a vegetarian meal. Quantities below serve 2 at 6 pro points per serving.

300g monkfish tail meat, cut into 1 1/2-inch cubes
1 tablespoon reduced-sodium soy sauce
1 teaspoon plus 1 tablespoon cornflour
200ml cup fish stock (can be made using the tailbone of the monkfish)
3 plus 2 tablespoons oyster sauce (hoi-sin sauce will do at a pinch)
2 tablespoons dry sherry or brandy
1/2 teaspoon sugar
10 chopped mushrooms
20 asparagus spears, cut into 2-inch pieces on the diagonal
200g mange tout
3 tablespoons water
1 dessert spoon sunflower oil
1/2 tablespoon grated peeled fresh ginger
1 large garlic clove, minced

Combine monkfish, soy sauce and 1 teaspoon of the cornflour in a bowl. Set aside to marinate.

For the sauce, mix together the fish stock, oyster sauce, sherry, sugar and the remaining tablespoon of cornflour in a second bowl.

Heat a nonstick wok or a large nonstick pan over very high heat. Add the mushrooms and stir-fry until browned, about 4 minutes, then transfer to a plate.

Add the asparagus, mange tout and water. Stir-fry until bright green, about 3 minutes, then transfer to the plate.

Reheat the pan over high heat. Swirl in the oil. Stirring constantly, add the ginger and garlic, then the fish and marinade. Stir-fry until the fish is opaque, about 2 minutes.

Return the vegetables to the pan, add the sauce, and stir-fry to heat through, about 2 minutes.
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Vegetable Halloumi Burgers in Mini Pittas

HalloumiBurger_n_lg

 



Ingredients





















































  300 g Carrots, raw, grated
  1 medium Courgette, grated
  1 small Onion(s), finely chopped
  50 g Sweetcorn, thawed if frozen
  150 g Plain Tofu, chopped
75 g Breadcrumbs, Fresh
  1 medium (raw) Egg, whole
100 g Halloumi, finely chopped
1 tablespoons (level) Coriander, Dried
1 teaspoons Salt
1 teaspoons Black pepper
8 portion(s) Asda Organic Mini Pitta Pockets, (or similar brand)



Instructions



  • Preheat the oven to Gas Mark 6/200°C/fan oven 180°C. Mist a large baking sheet with low fat cooking spray.

  • Put the carrots into a large mixing bowl and add the courgette, onion, sweetcorn, tofu, breadcrumbs, egg, cheese and coriander. Season, adding just a little salt.

  • Form the mixture into 8 burgers and arrange on the prepared baking sheet. Bake for about 20-25 minutes, until golden brown.

  • Warm the pitta breads and split them open. Fill each one with a burger and some salad, then serve at once.

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Bangers and mash with onion gravy

This is a great recipe for a quick and simple dinner. Quite unusual with ketchup adding to the gravy making it sweet. The recipe below serves 2 with 10 points per serving using weightwatchers sausages. Vegetarian sausages can also be used.


BangersMash_n_lg



Ingredients





































  1 medium Onion(s), thickly sliced
4 individual Weight Watchers Premium Pork Sausages
  500 g Potato(es), Raw, peeled and diced
  5 tablespoons Skimmed Milk
1/2 teaspoons (level) Ground Nutmeg
1 tablespoons (level) Cornflour
150 ml Fresh Vegetable Stock
1 tablespoons Tomato Ketchup

Instructions



  • Preheat the oven to Gas Mark 6/200°C/ fan oven 180°C.

  • Toss the onion and sausages with cooking spray and seasoning and spread out on a baking tray. Roast in the oven for 10 minutes, then turn the sausages over and stir the onions around. Return to the oven for 5 minutes, then remove the roasted onions to a plate and cook the sausages for 5 more minutes.

  • As soon as the sausages and onions go in the oven, add the potatoes to a large pan of boiling water. Cook for about 15 minutes or until tender, then drain.

  • Heat the milk in the pan, add the drained potatoes and mash together. Add nutmeg and seasoning to taste.

  • While the potatoes are cooking, blend the cornflour with a little of the stock in a non stick saucepan, to make a paste. Mix in the remaining stock and ketchup and simmer for 5 minutes, then add the roasted onions and simmer for a further 2 minutes. Pour the onion gravy over the bangers and mash to serve.

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