Goulash – 3points per serving. Serves 4.
Low fat cooking spray
400g lean stewing steak
1 large onion sliced
1 garlic clove crushed
1.5 tablespoons paprika
400g can chopped tomatoes
1 tblspn tomato puree
1 large green or red pepper, chopped
1 beef stock cube dissolved in 425ml hot water
1 tblespn cornflour, mixed with 3 or 4 tblsp water
Fry meat with low fat spray until brown, add onion and garlic saute for 3 mins. Add paprika, tomatoes, tomato puree, pepper and stock. Bring to the boil, reduce heat and simmer for 1.5hrs. Add blended cornflour until sauce is thickened. Serve topped with 1 tblspn low fat plain yoghurt and chopped parsley.
Not sure which prawn thing you mean as there are a few in both cookbooks. This is the closest to a stir fry I think.
Garlic prawns 2.5p per serving. Serves 2.
1 garlic clove, crushed.
Juice and zest of 0.5 lemon
225g cooked tiger prawns
1 teasp olive oil
1 tbsp chopped parsley
2 x 25g slices of french bread.
Mix garlic, lemon zest and juice. Add prawns and some black pepper. Leave to marinade for 15 mins.
In a heavy based frying pan, cook prawns and marinade over high heat for 2 – 3 mins. Divide prawns between 2 plates, drizzle remaining marinade over along with 0.5 teasp of olive oil and parsley. Serve with the bread.