Starter

Spicy Butternut Squash Soup (Free on both) £1.62

Main

Vegetable Biryani with Cucumber Raita (free on green) £2.99+58p

or

Tandoori Chicken, spicy wedges and  cucumber raita (free on red + 1 Hb) £2.07+80p+58p

Desert

Lemon Cheese Ice cream (16syns per recipe) 79p

Green –      Starter and main £5.19            Main & Desert £4.38

Red –         Starter and main £5.07            Main, side & Desert £4.24

Spiced Butternut Squash Soup - Starter – Syn Free on Green or Original - Total £1.62 Tesco (£1.15 Aldi – squash only 69p this month)

1 large butternut 1.18 (69p Aldi)

1 onion 18p

1 clove garlic 3p

2 pints stock made with chicken Bovril 20p

Chilli flakes (or chives for non spicy) 5p

Soften the chopped onion and garlic in a pan. Add the butternut squash and stock. Bring to the boil then cover and simmer for 20 mins. Blend, whiz or push through a sieve. Chilli flakes or chopped chives to serve.

Vegetable Biryani  - Main – Syn Free on Green - Total £2.99

600g veg – any! [Cauliflower/brocolli 94p (350g), 3 carrots 20p, 1 loose courgette 38p, 2 value peppers 40p, mushrooms 37p/150g]

250g basmati rice 35p

550ml stock 10p

1.5 tbsp curry powder 5p      

1 cinammon stick 5p

4 cardomon pods 5p

1 tsp turmeric 5p

1tsp cumin 5p

Mix all ingredients together in a flameproof dish. Heat on hob until simmering, then cover with a tight fitting lid and cook at 180/gas4 for 40 mins

Tandoori Chicken – Main – Syn free on Original - Total £2.07

Chicken pieces (1kg value chicken drumsticks 1.79)

250ml natural low fat yog 23p

1tsp tandoori powder

Remove the skin from the chicken, and cut slashes into the meat. Mix together the spice and the yogurt, and generously coat the meat. Allow to marinate for 3-4 hours (or more). Roast in a hot oven (220deg) for about 20 mins.

Spicy Wedges – Side Dish – Free on Green, HeB on Original – Total 80p

900g maris piper potatoes 70p

1tsp chilli powder or paprika 5p

½ tsp cumin seeds 5p

Cut the potatoes into wedges (keeping the skin on). Boil for 4 mins, then drain and toss to rough up the edges. Spray with frylight, toss in the spices, season with salt and pepper then cook in the oven 25mins.

Cucumber Raita - Side Dish – Syn free on Green and Original - Total 58p

½ cucumber 34p

250ml natural low fat yog 23p

tbsp mint sauce (or to taste) 1p

Finely chop the cucumber and mix with the other ingredients

Lemon Cheese Ice Cream – Desert – 16 syns per recipe -Total 79p

250ml skimmed milk 17p

100g eat honestly plain smooth cottage cheese (or quark) 32p

85g sugar 10p

Zest and juice 2 lemons 20p

Using a whisk, blender, processor or liquidiser, mix all ingredients well.  Pour into a lidded plastic container and freeze. After 1 ½ hours, remove and stir through with a fork to remove any lumps. Return to the freezer for another 1 ½ hours. Fork again. Leave to freeze for a further 8 hours (or overnight). Transfer to the fridge to soften for 30 mins before serving.

By Angie, Sudbury group x