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Old 02-02-2010, 11:01
sazzleperkins
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A lot of people like to watch their calorie/ fat intake, so share your low fat recipes here.

Some of these are WW recipes so I'll include the points value where I can.

Chicken and leek hot pot

1 tbsp olive oil
1 large garlic clove, peeled and crushed
700g trimmed leeks, thickly sliced
200g reduced fat soft cheese with garlic and herbs
125ml white wine
175ml chicken stock
10ml (2 tsp) cornflour
8 skinless, boneless chicken thighs
salt and pepper
300g potatoes, unpeeled and thinly sliced

Heat the oil in a flameproof casserole. Add the garlic and leeks and cook for about 5 minutes or until beginning to soften.

Meanwhile place the cheese, wine, stock and cornflour in a food processor and blend for about 30 seconds until smooth.

Arrange the chicken thighs on top of the leeks, pour the cheese mixture over and season to taste. Layer the potatoes on top of the chicken. Place a lightly oiled sheet of greaseproof paper on top of the potatoes, then cover with a lid or foil.

Cook at 180C, gas mark 4 for 1 and a half hours or until the potatoes are quite tender. Brown the potatoes under a hot grill before serving.

Chicken and veg curry
Serves 4
2 and a half WW points

Low fat cooking spray
350g skinless chicken breasts, diced
1 onion, chopped
225g diced potatoes
225g sliced carrots
1 diced aubergine
2 crushed garilc cloves
2 fresh green chillies, deseeded and finely chopped
3tbsp medium curry powder
50g dreid red lentils, rinsed
400g can chopped tomatoes
300ml chicken stock
2tbsp chopped coriander, to serve

Heat a large, non-stick frying pan, spray it with low-fat cooking spray then add the chicken. Stir-fry over a high heat until evenly browned. Add onion, pots, carrots, aubergine, garlic, chillies and curry powder to the pan. Stir well then cook for 2 mins.
Stir in the lentils, toms and stock then bring to the boil. Reduce heat, cover and simmer for 1 hour, stirring occasionally.
Season and serve scattered with coriander.

Coq au vin
Serves 4
7 WW points

75g smoked streaky bacon, cut into small pieces
450g skinless, boneless chicken thighs
225g shallots
225g baby button mushrooms
300ml chicken stock
150ml red wine
2 bay leaves
2tbsp tom puree
2tbsp plain flour
2tbsp chopped flat leaf parsley, to serve

Heat a large heavy-based flameproof casserole dish, then add the bacon. Dry-fry for 5 mins, stirring frequently until the fat runs and the bacon turns crispy.
Add the chicken thighs and whole shallots to the pan then cook for 5 mins until the chicken has sealed on all sides.
Add the mushrooms, stock, wine, bay leaves, tom puree and seasoning. Stir well and bring to the boil. Reduce the heat, cover and simmer over a low heat for 1 and a half hours.
Remove the lid, sift the flour into the pan, then cook, whisking, until the sauce thickens slightly. Sprinkle with parsley and serve.
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Old 02-02-2010, 11:02
sazzleperkins
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Sizzling beef tacos
Serves 2
4 and a half WW points

200g lean sirloin steak
1 red onion, sliced
1 yellow pepper, deseeded and sliced
1 garlic clove, sliced
2 tsp fajita seasoning
200g cherry tomatoes, halved
3 tbsp chopped coriander
4 taco shells
3 tbsp 0% fat Greek yogurt
25g half fat cheddar cheese, grated

Trim the steak of any visible fat, place in a plastic food bag and flatten with a rolling pin. Remove from bag then thinly slice. Heat a large non-stick frying pan until hot then coat with low fat cooking spray. Add the steak, then cook for 3 - 4 minutes over a high heat until lightly seared. Remove from pan, set aside.
Add the onion and pepper to the pan, then cook over a medium high heat for 7 mins until softened and lightly charred. Reduce the heat, add the garlic and fajita seasoning, then cook for just a minute (add a splash of water to the pan if you feel that the spice is catching). Return the beef to the pan, add the toms then cook for 1 minute. Season and stir in the coriander.
To serve, warm the taco shells according to pack instructions, spoon in the beef filling and top with a little yogurt. Scatter over the cheese and serve with lots of fresh green salad and lime wedges.

Steak and shallots in red wine sauce
Serves 2
4 and a half WW points

8 shallots, peeled and quartered
low-fat cooking spray
2 x 150g sirloin steaks, fat removed
4tbsp balsamic vinegar
150ml red wine
150ml beed or veg stock

Simmer shallots in a pan of boiling water for 2 - 3 mins, drain then set aside.
Spray a non-stick frying pan with low-fat cooking spray, season steaks then fry for 3 - 4 mins on each side.
Remove steaks to a plate; keep warm. Add shallots to the pan, then stir-fry until browned. Add balsamic vinegar and allow to bubble, scraping up any stuck on bits.
Add the wine and boil until the sauce is sticky. Add the stock and simmer for a few minutes until thickened. Spoon shallots and sauce over the steaks, then serve.
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Old 02-02-2010, 11:03
sazzleperkins
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Creamy mushroom pork
Serves 4
3 and a half WW points

Low-fat cooking spray
125g chestnut mushrooms, sliced
1 garlic clove, crushed
300ml veg stock
100g low-fat soft cheese
1 tbsp chopped tarragon
4 x 125g pork loin steaks

Lightly coat a saucepan with low-fat cooking spray. When sizzling, add the mushrooms then cook over a medium heat until the mushroom juices have evaporated - this should take about 7 mins.
Add garlic and stock, then boil for 3 mins until reduced by about a third. Whisk in the soft cheese and tarragon. Remove from the heat.
Heat the drill to medium then cook the pork steaks for 8 - 10 mins, turning once, until golden and cooked through. Warm the sauce, then serve spooned over the steaks.
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Old 02-02-2010, 11:03
sazzleperkins
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Thai spiced chicken with coriander cooler
Serves 4
3 and a half WW points

8 skinless chicken thighs
350g natural low fat yogurt
2-3 tbsp Thai red curry paste
4 tbsp chopped fresh coriander
8cm piece of cucumber

Preheat the oven to 200C/gas 6/fan oven 180C. Put the chicken in a shallow dish in one layer. Blend a third of the yogurt with the curry paste and 3 tbsp coriander. Season well with salt and pour over the chicken, turning the pieces until they are evenly coated. Leave for at least 10 minutes, or in a covered dish in the fridge overnight.
Lift the chicken onto a rack in a roasting tin and roast for 35-40 minutes, until golden.
Blend together the remaining yogurt and coriander. Finely chop the cucumber and stir into the yogurt mixture with some salt and pepper. Serve with the chicken and garnish with wedges of lime and salad leaves.
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Old 02-02-2010, 11:06
sazzleperkins
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This one's a hit with all my friends, my boss, my family...

Quick chicken chasseur
Serves 4

8 rashers streaky bacon cut into large pieces
4 chicken breasts cut into large chunks
250g baby button mushrooms
1 tbsp plain flour
400g tin chopped tomatoes with garlic
1 beef stock cube

Fry the bacon until crispy, then add the chicken and cook for about 3-4 mins until brown. Add the mushrooms and cook for a couple of minutes over a high heat. Add the flour, stir to form a paste then cook for a couple of minutes. Chuck in the tomatoes and crumble in the stock cube and simmer for 10 mins.

Serve with brown rice or mash.
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Old 02-02-2010, 11:57
grassmarket
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Tandoori chicken - just chicken breast, marinaded in tandoori paste mixed with yoghurt and roast in a hot oven. Serve with a side dish of raita - plain yoghurt, chopped spring onions, chopped cucumber, mixed with ground cumin and coriander, Accompany with rice boiled with fresh lemon or lime juice, and/or chapattis.
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Old 02-02-2010, 12:09
sazzleperkins
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Poached chicken in watercress sauce
Serves 4

4 skinless chicken breast fillets each weighing about 125g (4 oz)
4 thin slices Parma ham
90ml (6tbsp) dry white wine
50ml (2 fl oz) chicken stock
60ml (4 tbsp) single cream
90ml (6 tbsp) chopped watercress
Ground black pepper

Wrap each chicken breast in a slice of ham. Place in a saucepan just large enough to fit the chicken in one layer.
Pour the wine and stock over. Bring to the boil, cover and simmer for 10 – 12 minutes or until the chicken is tender. Remove to a serving dish.
Boil down the juices to about 75ml (5 tbsp). Add the cream and bring to the boil. Remove from the heat and mix in the watercress. Season with pepper and pour over the chicken to serve.
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Old 02-02-2010, 12:10
sazzleperkins
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Salmon and leek paella style
Serves 2

2 leeks, finely sliced
1 tbsp olive oil
large pinch saffron or 1/2 tsp turmeric
125g basmati rice
425ml vegetable stock
250g salmon fillet, skinned
50g frozen peas

Heat the oven to 180C/fan oven 160C/gas 4. Soften the leeks in the olive oil in a flame-proof casserole or paella pan. Add the saffron or turmeric and basmati and stir into the leeks until the rice is coated in the oil. Pour over the stock and bring to the boil, simmer for 2 minutes, then season.
Cut the salmon fillet into 6 large pieces and nestle into the rice.
Sprinkle over the peas. Bake for 12 - 15 mins or until the fish is cooked and most of the liquid has been absorbed.
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Old 02-02-2010, 19:24
whoever,hey
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You got some nice recipes there, though i'm not a fan of WW. didn't you see grassmarkets recipe?
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Old 03-02-2010, 11:36
sazzleperkins
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You got some nice recipes there, though i'm not a fan of WW. didn't you see grassmarkets recipe?
Yes.
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Old 03-02-2010, 12:06
sazzleperkins
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WW Sheek kebabs
Serves 4
5 points per portion (kebabs only)

400g minced lamb
1 medium egg
3 garlic cloves, crushed
1 tsp mint sauce
2 tsp paprika
2 tsp curry powder
2 tsp chilli powder
1 tsp ground coriander
1 tsp ground cumin
A small bunch of fresh coriander, chopped
Salt and black pepper

Mix all of the ingredients together in a bowl and then divide the mixture into 12 portions. Roll each portion in your hands and then flatten slightly to make 12 kebab shapes.

Grill the kebabs for 5 minutes on each side, until cooked through and golden. Serve immediately allowing 3 kebabs per person.

I served these with mini pitta breads, salad and home made raita.
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Old 03-02-2010, 12:07
sazzleperkins
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Salmon in filo pastry

Serves 2 - obviously just double it for 4 people

2 salmon fillets
50g prawns
50g low-fat Philadelphia
1 tbsp dill
2 sheets filo pastry
Melted butter/marg
Parmesan cheese

Place the salmon fillets on a non-stick baking tray. Soften the cheese then add the prawns and dill. Spread over the salmon fillets and season with black pepper. Brush the filo pastry with the melted butter then scrunch lightly in your hands before placing it over the salmon and prawns. Grate over the Parmesan cheese.

Bake at 180 fan/200/gas 5 for 15-20 minutes.
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Old 03-02-2010, 12:08
sazzleperkins
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Hungarian beef goulash - Serves 4
Points – 5 ½ per serving (5 if using low fat cooking spray)

2 tsp vegetable oil (or low fat cooking spray)
350g very lean stewing steak, cubed
1 large onion, sliced
1 garlic clove, crushed
2 tbsp paprika
400g can chopped tomatoes
1 tbsp tomato puree
1 red pepper, de-seeded and chopped
1 yellow pepper, de-seeded and chopped
1 courgette, sliced
1 beef stock cube, dissolved in 450ml hot water
1 tbsp cornflour, blended with a little cold water
Salt and pepper

FOR THE MASH
850g potatoes, peeled and cubed
1 tbsp skimmed milk

TO SERVE
4 tbsp low fat plain yoghurt
Paprika for sprinkling
Fresh parsley, chopped

1.Heat the oil in a large saucepan until it is very hot. Add the steak a handful at a time and cook for 5-7 minutes, to seal and brown the meat – try not to crowd the pan as the meat will steam. Turn the heat down and then add the onion and garlic. Cook, stirring, for about 3 minutes, until softened. Add the paprika and stir well to coat the steak and onions.
2.Add the tomatoes, tomato puree, red and yellow peppers, courgette and stock to the pan. Bring to the boil then reduce the heat, cover and simmer for 1 ½ hours or until the meat is very tender. Check the level of the liquid from time to time, adding a little extra water if necessary.
3.During the last 25 minutes, cook the potatoes in lightly salted boiling water until tender. Mash them well with the milk and beat until smooth.
4.Season the casserole to taste then stir in the blended cornflour. Cook for a couple of minutes until the sauce thickens.
5.Divide the casserole between four plates then top each portion with 1 tbsp yoghurt and sprinkle with paprika and chopped parsley. Serve with the mashed potatoes.
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Old 03-02-2010, 12:09
sazzleperkins
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Classic beef stew and dumplings
Serves 4
7 WW points per serving

1 tbsp vegetable oil
500g lean braising steak, cut into chunks
8 shallots, halved
3 celery sticks, chopped
2 carrots, sliced
1 turnip, chopped
2 parsnips, cut into chunks (I'm not a fan of parsnips so I used the old faithful butternut squash)
450ml beef stock
1 bay leaf
1 tsp mixed herbs
salt and pepper

For the dumplings
100g self raising flour
pinch of salt
1 tsp mixed herbs
2 tbsp polyunsaturated margarine
1 tbsp horseradish sauce (I left this out - not a fan of horseradish either!)

1. Preheat the oven to gas mark 3/170C.
2. Heat the oil in a large, flame-proof casserole dish and add the braising steak a handful at a time, cooking over a high heat until sealed and browned.
3. Add the shallots, celery, turnip, carrots and parsnip and cook for about 5 minutes. Add the stock, bay leaf and herbs. Season with salt and pepper. Transfer to the oven and cook for 1 1/2 hours.
4. To make the dumplings sift the flour and salt into a bowl and mix in the herbs. Rub in the marg until the mixture resembles fine breadcrumbs. Stir in the horseradish and just enough water to make a soft but not sticky dough. Form into 8 dumplings and add to the casserole. Cover and cook for a further 30 minutes.
5. Serve the casserole, removing the bay leaf. Allow 2 dumplings per portion.

I served this with Savoy cabbage and broccoli.
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Old 03-02-2010, 12:10
sazzleperkins
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Aromatic chicken curry
Serves 2
WW points 5

1 tbsp vegetable oil
1 medium onion, chopped finely
1 garlic clove, crushed
3 cm fresh ginger, grated finely
1/2 tsp turmeric
1/2 tsp ground cumin
1/2 tsp ground coriander
1/4 tsp chilli powder
1/4 tsp garam masala
2 ripe tomatoes, chopped
2 x 175g chicken breasts (skinless and boneless) cut into chunks
150ml chicken stock
2 tbsp half fat creme fraiche
salt and pepper

1. Heat the oil in a large saucepan, and then fry the onion and garlic for about 5 minutes until softened. Add the ginger and spices and fry for a further minute.
2. Add the tomatoes, chicken and stock, bring to the boil then turn down the heat. Simmer on a medium heat for 20 minutes, until the sauce is rich and thick.
3. Turn off the heat and stir in the creme fraiche. Check the seasoning and serve.
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Old 03-02-2010, 12:11
sazzleperkins
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Sweet potato and chilli soup

low-fat cooking spray
2 large onions, roughly chopped
2 garlic cloves, crushed
1-2 small red chillies, deseeded and chopped
500g sweet potatoes, peeled and roughly chopped
500g carrots, topped and roughly chopped
2 pints veg stock

Spray a large saucepan with the low-fat cooking spray, then stir-fry the onions and garlic until soft and golden, adding a little water if necessary to stop them sticking.
Stir in the chillies, then add the sweet potatoes and carrots. Cover all of the ingredients with stock. Cover the pan and bring to the boil, then simmer for 20 minutes until all of the vegetables are tender.
Liquidise the soup, then return to the pan. Season and adjust the consistency by adding a little water if necessary.

1.5 WW points per serving
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Old 03-02-2010, 12:12
sazzleperkins
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Calzone (especially for Sem1)

Start by making a basic pizza dough

400g plain flour
1 tsp salt
1 sachet dried yeast
1 tbsp olive oil
225ml warm water

Put the flour, salt, yeast and olive oil into a bowl and add a little water. While kneading either by hand or machine add the rest of the water. When the dough is smooth and elastic (about 15 minutes if kneading by hand, 5 if using a machine) transfer to an oiled container, cover with a clean cloth and leave in a warm place for an hour or until the dough has almost doubled in size.
Knock the dough back and it is ready to use. (it can be frozen in oiled plastic bags or will keep in the fridge for a few days).

For the calzone, divide the dough into 4 equal parts and roll each one out quite thinly to make circular shapes. Place your chosen filling in half of each circle, fold the dough over and pinch the edges together.

Sprinkle with Parmesan cheese if liked and bake at 220C/gas 7 for around 20-25 minutes until golden.

For the filling

I usually make a basic tomato sauce - gently fry a chopped onion and some garlic until softened but not coloured. Add some balsamic vinegar and reduce then add a tin of chopped tomatoes and a good squirt of tomato puree, plus a teaspoon of sugar. Simmer until rich and thick, season with salt, pepper and oregano.

You can then add anything you like - chorizo, cooked chicken, roasted vegetables - the list is endless.

WW points for the dough are 6 per serving - adjust as necessary when adding the fillings.
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Old 03-02-2010, 12:52
Loubogroll
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Are you just typing out a low fat recipe book here?
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Old 03-02-2010, 13:39
sazzleperkins
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Are you just typing out a low fat recipe book here?
No. I've already shared these recipes with friends and colleagues so have them saved on my computer. I thought people who want to lose weight may want some new ideas so I'm copying and pasting them.

Other people can add others as they wish. I simply thought that some people may appreciate them. Obviously, some may not.
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Old 03-02-2010, 13:40
jojo01
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Are you just typing out a low fat recipe book here?
Who cares, there are some fantastic recipes here and I can't wait to try them!
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Old 03-02-2010, 13:42
sazzleperkins
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Who cares, there are some fantastic recipes here and I can't wait to try them!
Thanks jojo.

I like to get recipes from people who've tried them and would recommend them. I've had my fair share of disasters but all of these have been tried and tested and I regularly cook them because they are so delicious.
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Old 03-02-2010, 13:44
jojo01
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Thanks jojo.

I like to get recipes from people who've tried them and would recommend them. I've had my fair share of disasters but all of these have been tried and tested and I regularly cook them because they are so delicious.
When I get some time, I might add a recipe or two.
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Old 04-02-2010, 12:40
Sem1
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Meatloaf
For 2

250g lean minced pork
15g breadcrumbs
1/2 apple chopped small (I leave skin on)
1/2 small onion very finely chopped
herbs (I have used dried sage/parsley)
1/2 chilli finely chopped
seasoning

Oven - Gas 6
Cover a baking tray with foil ( I spray a little oil on it to stop it sticking)
Mix everything together in a bowl.
Turn out on to baking tray and make 3 loaf shape
Place in oven for around 30-35 minutes

Can be made in advance and placed in fridge until needed.
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Old 04-02-2010, 22:07
sazzleperkins
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Thanks Sem1.

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Old 18-02-2010, 22:06
birdsong
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This one's a hit with all my friends, my boss, my family...

Quick chicken chasseur
Serves 4

8 rashers streaky bacon cut into large pieces
4 chicken breasts cut into large chunks
250g baby button mushrooms
1 tbsp plain flour
400g tin chopped tomatoes with garlic
1 beef stock cube

Fry the bacon until crispy, then add the chicken and cook for about 3-4 mins until brown. Add the mushrooms and cook for a couple of minutes over a high heat. Add the flour, stir to form a paste then cook for a couple of minutes. Chuck in the tomatoes and crumble in the stock cube and simmer for 10 mins.

Serve with brown rice or mash.
I tried this one tonight, but truth to tell I wasn't that impressed.

I didn't use more than the specified flour but the 'sauce' thickened so much immediately that I had to keep adding lots of water to it, it still ended up too thick. It was difficult to get the stock cube to mix in properly and I kept tasting it in the sauce. It seemed strange with hindsight to use a beef cube in a receipe with chicken and bacon in it.

I wonder is the recipe as posted missing something? Should the stock have been made up with water before adding to the recipe? Is there any other way to make the sauce taste less than just pure tomato puree?

I think if nothing else, this recipe will have helped me in my process of analysing whether a recipe will actually work before I cook it. This is something I am learning slowly as I am experimenting more with my cooking at the moment.
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