Fresh sunsoaked tomatoes are a much lower in fat version of traditional sundried tomatoes in oil, therefore a great calorie/fat saver without compromising on taste. Best bought from the deli counter at your local farm shop/farmers market although you can usually find them nowadays at the deli counter in most supermarkets.
Ingredients – Serves 2
1 large orange pepper, Fry Light
1/4 cup of dried couscous
25g Sunsoaked tomatoes, finely chopped (Co-Op 1.5 syns)
1/4 tin chopped tomatoes
1/4 cup vegetable stock
Handful of gem lettuce, shredded
1/2 carrot, sliced into matchsticks
Handful of fresh peas in their pods, sugarsnap peas or mangetout (each sliced into 3 diagonally)
1 courgette, thinly sliced lengthways
2 Spring Onions
4 tbsp dairy free yogurt alternative
1 tsp dried mint
A small handful of pumpkin seeds to garnish
1. Slice the pepper in half lengthways, de-seed, spray lightly with fry light and bake in a hot oven for 15 minutes.
2. Meanwhile, tip the couscous into a small jug, add the tomatoes & vegetable stock, season with salt & pepper and stir once. The liquid should cover the couscous – top up with hot water if necessary. Leave to absorb the liquid, undisturbed.
3. Prepare the salad. Cut the spring onions in half. Slice the white part lengthways into quarters and put to once side. With scissors, snip the green parts into rings. Arrange the lettuce, carrot & green onion rings onto serving plates.
4. Put a skillet on to heat. Fill a saucepan with hot water & blanch the peas for about a minute & drain. Spray the courgette & quartered spring onions lightly with fry light, season and place onto the hot skillet for about 1 minute on each side to char and lightly cook. Arrange over the prepared salad.
5. Remove the pepper halves from the oven and place in the centre of each plate. Scoop in the couscous, sprinkle with green onion rings & pumpkin seeds. Whisk the yoghurt with the lemon juice, season with salt & black pepper & drizzle over to serve.
Slimming World – Count 1 syn per serving for the tomatoes, garnish & dressing.