Delicious meals with minimum ingredients.

ALL THE RECIPES IN THIS THREAD ARE BASED ON THE BASIC EXTRA EASY PLAN.

Sorry - no pictures, as I'm rubbish with technology! Apologies also for the lack of an index - that is down to being useless with technology too!

I started this thread because, if like me, you're put off by recipes with a NEVER ENDING INGREDIENTS LIST, I thought it might be a good idea to create a thread including yummy recipes but with the FEWEST ingredients possible - well, NO MORE THAN TEN anyway!

I have sourced the recipes from various sites but failed to include the names of the sites, initially. I have remedied this in the later recipes. Some recipes have been altered to fit in with the SW way of eating, others were already SW friendly. Hope you enjoy any you try.

As I started these recipes a few years ago, please PM me if you notice any change in Syn values, etc., as I would hate to misinform anyone.

P.S. - This is an UPDATE on Syn values of CREME FRAICHE. Sainsbury's BGTY crème fraiche, according to SW on-line, appears to have risen slightly in Syn value from 0.5 to 1 Syn per level tbsp. Here are some of the crème faiches listed on SW on-line, as of 1st February 2015. -

Yeo Valley Organic 0% Fat crème fraiche - 1 level tbsp. = 0.5 Syn
Weight Watchers crème fraiche - 1 level tbsp. = 0.5 Syn
Waitrose Half Fat crème fraiche - 1 level tbsp. = 1 Syn
Sainsbury's Half Fat crème fraiche - 1 level tbsp. = 1 Syn



1. SUNSHINE PORK AND POTATOES - Ready in 1 and a quarter to 1 and a half hours. Serves 4 and is easy to make.

750g new potatoes
500g on the vine tomatoes
2 cloves of garlic
3-4 sprigs of rosemary
4 pork chops or steaks

Pre-heat the oven to 200C/gas 6. Wash potatoes but don't peel. Cut into thickish slices then cook in boiling water for 6-8 mins until almost tender. Drain. Slice the tomatoes to the same thickness. Chop the garlic, then strip the rosemary from its stalks and chop the leaves fairly finely.
Spray the base of a shallow ovenproof dish with Frylight. Arrange rows of potatoes and tomatoes across the base and season. Sprinkle over the garlic and half the rosemary.
Spray Frylight over the veg and bake for 15 mins, then sit the pork on top. Season and sprinkle with the remaining rosemary. Return to the oven for 35-40 mins, until the pork and potatoes are tender.
Simple but very tasty.



2. SAUCY BEEF STIR FRY - Ready in 30 mins. Serves 3. Easy to make.

500g stirfry beef strips (could use chicken or pork)
2 tbsp. balsamic vinegar
2 tbsp. dark soy sauce
2 tbsp. Worcestershire sauce
Small bunch of spring onions, sliced diagonally

Put the beef in a medium non-metallic bowl and cover with the vinegar, soy and Worcestershire sauces. Leave to marinate for 20 mins or overnight.
Heat a small wok or frying pan (no need to spray with Frylight) until it's very hot. Tip in the beef, marinade and spring onions and stir fry for 4 minutes. Could add some fresh or frozen peppers after 2 mins, if you like.
Serve with boiled rice. Could toss a bag of mixed salad leaves through.





3. CHEESE TOPPED GNOCCHI WITH BEEF AND BASIL - Prep time: 10 mins Cooking time: 40 mins Serves 4

500g extra lean minced beef
1 onion, finely chopped
2 x 400g tins chopped tomatoes with garlic
30g pack basil, roughly torn or 2 tsp dried basil
500g pack gnocchi - Jamie Oliver Gnocchi (fresh) - 2 Syns per 100g
50g Parmesan, grated - could Syn or use as part of a HEX A

Heat a large frying pan or wok and brown the mince and onion. Add the tomatoes and bring to a simmer for 20 mins over a low heat until the sauce has thickened. Stir in the basil, then spoon into a medium-sized ovenproof shallow dish.

Meanwhile, cook the gnocchi according to the packet instructions. Drain, then scatter over the mince mixture and top with the cheese. Grill for 5 mins until golden. Lovely served with a side salad and SW wedges.

Could also add in some peppers and mushrooms whilst browning the mince.

Here's another, which my family love.

4. JERK CHICKEN WITH BEANS - Serves 4

Syn Free if using a spice powder like Schwartz Perfect Shake jerk seasoning

4 skinless chicken breasts
4 tsp. jerk seasoning
2 red onions, thinly sliced
2x400g cans chopped tomatoes
400g can red kidney beans

Toss chicken in 1 tsp. jerk seasoning, with a little salt and pepper.
Spray a large frying pan with Frylight and heat, before quickly browning the chicken. Remove chicken.
Spray pan again, if necessary and add the sliced onion, cooking until beginning to soften, before adding the remaining jerk seasoning and cooking for a further minute.
Return the chicken to the pan, pour over the tomatoes, then bring to a simmer. Cover, then cook for 20 minutes. Remove the lid, stir in the beans, then cook for 10 minutes longer.
Serve with rice.

chocko1 said:

SAUCY BEEF STIR FRY - Ready in 30 mins. Serves 3. Easy to make.

500g stirfry beef strips (could use chicken or pork)
2 tbsp. balsamic vinegar
2 tbsp. dark soy sauce
2 tbsp. Worcestershire sauce
Small bunch of spring onions, sliced diagonally

Put the beef in a medium non-metallic bowl and cover with the vinegar, soy and Worcestershire sauces. Leave to marinate for 20 mins or overnight.
Heat a small wok or frying pan (no need to spray with Frylight) until it's very hot. Tip in the beef, marinade and spring onions and stir fry for 4 minutes. Could add some fresh or frozen peppers after 2 mins, if you like.
Serve with boiled rice. Could toss a bag of mixed salad leaves through.

Click to expand...

This looks good. Will have to try it. Could always up the super free to and make it beef and veg stir fry or even just some mushrooms with the spring onions- yum!!! Thanks
Oh just noticed the bit about the peppers- that would be good too!

Yes, the options are endless really!

5. ROASTED SQUASH AND RED ONION PASTA - 2 generous servings

Syn Free

1 x 700g butternut squash
2 red onions
2 garlic cloves, sliced
175g wholewheat penne pasta
3 rounded tbsp. FF fromage frais or quark


Pre-heat the oven to 200C/gas 6.
Peel (easier when slashed and microwaved for 3 mins first) and deseed the squash, then cut into mouthful-sized pieces and tip into a roasting tin.
Peel the onions, cut into wedges and put in the tin. Add the garlic to the tin and spray with Frylight. Sprinkle with salt and pepper, then toss together.
Roast for 30-35 mins, respraying if necessary, until everything has browned.
Meanwhile, cook the pasta in a large pan of boiling salted water, following the timings given on the packet. Drain the pasta, reserving 4 tbsp. of the cooking water.
Remove the tin from the oven and add the cooking water and fromage frais/quark, stirring everything together.
Tip in the pasta and toss well. Serve with a HEX A of cheese, if desired.


This is really easy and very tasty.

Mmm that pasta sounds delish!!

They all sound lovely

These sound delishhhh

will have to try this weekend

Thanks

That sunshine pork & potatoes sounds well nice, i'm definitely making a not of that

Ah, great. Glad you all like them. I've tried them all and they are really yummy. x

6. CARAMELISED CHICKEN - Serves 4

3 Syns per serving

4 chicken breasts, skinless
6 tablespoons soy sauce
12 tablespoons rice wine vinegar
3 level tablespoons honey (12 Syns)
6 tablespoons of water

Whisk together the marinade ingredients. Do not add salt as the soy sauce is salty enough.
Toss the chicken in the marinade, cover and leave in the fridge for at least 30 minutes.
Spray a baking tray with Frylight (cover with greaseproof or baking parchment if you want easier washing up) and place the marinaded chicken breasts on it.
Cook in a pre-heated oven at Gas Mk. 5 for approx. 25 minutes. Test the chicken to ensure it is not still pink in the middle. Enjoy!

We had ours with roasted peppers and SW egg fried rice but I guess it will go with most things.

7. CHICKEN GRATIN WITH TARRAGON - Serves 4

Syn Free if you use a HEX serving of cheese

4 skinless chicken breast fillets
10g pack of fresh tarragon
150g Quark
3 vine-ripened tomatoes
4 HEX's of cheese

Pre-heat the oven to 200C/gas 6. Make a slit down the centre of each chicken breast with a sharp knife but don't cut all the way through. Put the chicken on a baking tray which has been sprayed with Frylight.
Save 4 sprigs of tarragon but chop the rest of the leaves and mix into the Quark, along with 4 HEX's of cheese and plenty of black pepper. Spoon into the pockets in the chicken breasts.
Slice the tomatoes and place over the cheese-filled pockets. Put a sprig of tarragon on each and spray with Frylight.
Season and bake in the oven for 25-30 minutes until the chicken is cooked but still moist.
If serving cold, pour off the juices otherwise they will set to a jelly once cold.
If you don't want such a cheesy filling, just maybe use half of the HEX's.

We have had this both hot and cold and it is delicious either way. Hot, we had it with garlicky roasties and lots of lovely veg and cold, we had it with an enormous, colourful side salad and SW potato salad.

8. FLORENTINE HAM GRILL - Serves 2

Syn Free if using cheese as your HEX's

100g baby spinach leaves
4 slices of lean ham
4 free range eggs
4 tbsp. Quark
2 HEX's cheese of your choice

Put the spinach in a large colander and stand it in the sink. Pour over boiling water until all the leaves have wilted. Shake well to drain.
Pre-heat the grill to medium. Line two small, shallow ovenproof dishes with the slices of ham.
Spread the spinach evenly over the ham and season with a little salt and as much black pepper as you fancy.
Crack in the eggs and dot over the Quark.
Sprinkle with the cheese and put under the grill for 10-12 minutes, or until the cheese is golden and the eggs are cooked.
Could serve with a HEX bread allowance.

9. RED PEPPER HOUMOUS - Syn Free

400g can of chickpeas
1 large garlic clove
2 roasted red peppers
Half a tbsp. lemon juice
Half a teaspoon of chilli powder

Rinse and drain the chickpeas, then tip in food processor.
Peel the garlic and crush in with the chickpeas, along with plenty of salt and pepper. Whizz briefly.
Add peppers to the processor with the lemon juice and chilli. Whizz again until really smooth.
Taste and add extra seasoning and chilli for more of a kick, if you like.
Great with sticks of raw veg.

Thank you for this thread,such a good idea!

Great thread x

Great thread thanks for the ideas

10. BACON AND PEA RISOTTO - Serves 4

Syn Free

1 onion, chopped
6 rashers of bacon, visible fat removed
300g risotto or Arborio rice
100g frozen peas
700ml vegetable stock

Spray a large pan with Frylight and cook the onion until starting to soften.
Add the bacon until cooked through.
Add the rice and stock.
Cover, bring to the boil and simmer for 15-20 minutes or until the rice has absorbed most of the liquid.
Stir in the peas and cook for a further 5 minutes.
Season with black pepper and maybe a little salt (careful because of the bacon)
Could sprinkle with a HEX cheese.

Simple Beef Goulash

Diced beef
Peppers
Onions
Chopped tomatoes
Paprika

1, seal the beef
2, add a finely chopped onion and cook til soft
3, add a chunky chopped pepper and a tin of chopped toms
4, season with plenty of paprika, salt & pepper. Sprinkle in some herbs, rosemary, thyme, oregano, parsley all work.
5, simmer for 45 mins or so. Or put in a casserole dish in the oven..
(Add a tbsp low fat yogurt or creme fraiche right at the end, if fancied. Don't forget to syn, a tbsp WW creme fraiche is 1.5 syns)
6, serve with pasta or boiled tatties

Yum

chocko1 said:

BACON AND PEA RISOTTO - Serves 4 Syn Free

1 onion, chopped
6 rashers of bacon, visible fat removed
300g risotto
100g frozen peas
700ml vegetable stock

Spray a large pan with Frylight and cook the onion until starting to soften.
Add the bacon until cooked through.
Add the rice and stock.
Cover, bring to the boil and simmer for 15-20 minutes or until the rice has absorbed most of the liquid.
Stir in the peas and cook for a further 5 minutes.
Season with black pepper and maybe a little salt (careful because of the bacon)
Could sprinkle with a HEX cheese.

Click to expand...

This sounds lush, and easy too, don't think even I could mess it up lol