Woman Special Series - 500 Calorie Diet 2 2016

spicy caribbeansausagesServe with cauliflower rice to soakup the lovely saucy juices. Lookout for the flavoured Cauli Ricepouches in the supermarket.Smart tipDinner250Calories``````190Caloriespa pr i k agouLashServes 4 Ready in 1 hrQ Few squirts of FrylightQ 400g pork tenderloin, cubedQ 1 stick celery, choppedQ 1 small onion, peeled and choppedQ 2tsp sweet smoked paprikaQ 500g passata with garlic and herbsQ 200g new potatoes, halved if largeQ 250g celeriac, peeled and cut into chunksQ 200g low-fat natural yogurtMethod1. Heat the oven to 190°C, Gas 5. Heat a largenon-stick flameproof casserole, add theFrylight and pork, season and cook for 5 minsuntil browned. Add the celery and onion andcook for 5 mins or until browned, turning asneeded. Add a little water to steam-fry.2. Add the paprika and cook for a minute.Then pour in the passata, potatoes, celeriacand 350ml water to the pan. Bring to the boil,cover and cook for 40 mins, until the meat andpotatoes are tender. Serve with a small dollopof natural yogurt on top of each portion.Serves 4 Ready in 40 mins``````Q 1 red onion, choppedQ 12 chicken chipolata sausages(eg, Heck or M&S)Q 4 sprays of FrylightQ 1 fresh mango, cut into chunksQ 1 yellow pepper, cut into chunksQ 2tsp jerk seasoningQ 400g can chopped tomatoesQ 1 Knorr Vegetable Stock PotMethod1 Heat oven to 200°C, Gas 6. Put the onionand sausages into a baking tray and spraywith the Frylight. Roast for 10 mins. Addthe mango, yellow pepper, jerk seasoningand toss well. Roast for a further 10 mins.``````2 Pour the tomatoes over the sausages andmix well. Add the Stock Pot and around200ml water. Return to oven for 15 mins.Serve a portion straight away with extrasalad or veg, or cool completely beforefreezing in individual foil containers orfreezer bags. Cook straight from frozen at160°C, Gas 4 for around 50 mins, or defrostfully and microwave, until piping hot.