Delicious meals with minimum ingredients.

[chocko1]

QUICK FISH CURRY - Serves 4

1 Syn per serving

1 large onion, finely chopped
1 clove of garlic, crushed
2 level tbsp. Patak's curry paste - 4 Syns (for most. Use whichever variety suits your taste).
400g can chopped tomatoes
100-200ml vegetable stock
4 portions of skinned, white fish, cut into chunks. I use Pollock.

Spray a deep, non-stick pan well with Frylight and cook the onion and garlic until soft. I start mine off in the microwave, with a splash of water, to speed things up.
Add the curry paste and stir-fry for 1-2 minutes, then tip in the tomatoes and stock.
Bring to a simmer, then add the fish.
Gently cook for 4-5 minutes or until the fish flakes easily.
Serve immediately.

Lovely with basmati rice.

Can add in prawns, if liked.
Could also add in a chopped chilli, if you prefer things with more heat.
You could also replace half the stock with some Light coconut milk (Synned).
If you want it Syn-free, replace the paste with curry powder but, personally, I think paste tastes better.
The variation in the amount of stock is whether you want more or less sauce.

 

[chocko1]

SPICY CHICKEN AND VEG WITH COUSCOUS - Serves 4

Syn Free

3 skinless chicken breasts - diced
1 red pepper, deseeded and chopped
1 green pepper, deseeded and chopped
1 courgette, chopped
1 red onion, finely chopped
6 rashers of un-smoked back bacon, all visible fat removed, chopped
1 tbsp. hot chilli powder or, to taste
1 tsp. dried mixed herbs
1 clove of garlic, crushed
300g couscous

Pre-heat the oven to 180C/Gas 4.
Spray a large, non-stick roasting tin well with Frylight. Place all the veg, along with the garlic and dried herbs. Season with salt and pepper, spray with plenty of Frylight and stir together. Cook in the oven for about 40 minutes or, until softened.
Pre-heat a non-stick frying pan (sprayed with Frylight, if you prefer) and cook the chicken and bacon, sprinkled with the chilli powder, and cook until cooked through.
Five minutes before everything is cooked, place the couscous in a really large pan. Cover with boiling water until it is about 2cm above the couscous. Cover the pan and leave.
After 5 minutes, place the cooked veg and meat into the pan, with the couscous and any of the juices.
Mix everything thoroughly together, over a very low heat, until is everything is thoroughly heated through. Make sure the couscous is well coated with all the flavours.

Delicious with a side salad.

This recipe is a take on one from allrecipes.co.uk

 

[chocko1]

CHICKEN BURGERS - Makes 3 burgers

Syn Free, if using the breadcrumbs as part HEX's. 35g bread = 3.5 Syns

1 courgette, grated
1 carrot, grated
400g skinless chicken breast fillets, minced in a food processor
35g breadcrumbs, minced in a food processor
100g tinned sweet-corn, drained
1 medium egg, whisked with a fork

Squeeze out any excess liquid from the grated courgette. This is easily done by placing it in a clean tea-towel and squeezing.
Combine the courgette with the carrot, minced chicken, breadcrumbs, sweet-corn and egg, in a bowl. Season with a little salt and pepper.
Wet your hands slightly and form into 3 burger shapes.
Spray a large, non-stick frying pan well with Frylight and cook over a medium heat, turning occasionally until thoroughly cooked through.

Lovely served on HEX bread rolls, packed with salad leaves and, maybe, some Synned mayo.

This is a take on a Sainsbury's recipe.

 

[chocko1]

CHICKEN AND RED LENTIL CURRY - Serves 4

1.5 Syns per serving

1 tbsp. sunflower oil - 6 Syns
2 onions, finely chopped
2 cloves of garlic, crushed
2 tbsp. curry powder of your choice
1 tsp. cumin seeds
3 large, skinless chicken breasts, chopped
175g dried, red lentils
6 tbsp. FF natural yoghurt - I use Total 0% Greek
500ml hot chicken stock

Heat the oil in a large, non-stick pan and add the onion. Cook for about 10 minutes over a gentle heat, stirring occasionally, until softened.
Stir in the garlic and spices, and cook for a further 2 minutes, stirring.
Add the chicken and cook until cooked through and coated in the spices.
Stir in the stock and lentils, bring to the boil, then cover and simmer for 25 minutes, stirring occasionally, until the lentils are tender.
Remove from the heat and stir through the yoghurt.

Lovely served sprinkled with pine nuts (25g = 9 Syns) and on a bed of basmati rice. Could also stir through some baby spinach leaves about 5 mins before the end of the cooking time.

This is based on a Waitrose recipe.

 

[chocko1]

CHORIZO AND SQUASH RISOTTO - Serves 2

Approx. 2.5 Syns per serving, if using the Parmesan as part HEX

900ml chicken stock
1 small BNS, peeled, deseeded and diced *
75g diced chorizo - approx. 5 Syns
150g risotto rice
50g frozen peas
Sweet-corn - amount to taste
Parmesan shavings to serve

Put the stock into a pan and bring to the boil.
Add the BNS and par-boil for 2-3 minutes. Lift out the BNS, using a slotted spoon and set aside.
Leave the chicken stock simmering over a low heat.
Meanwhile, fry the chorizo over a medium heat, until browned. Remove from pan and set aside.
Add the rice to the chorizo pan and stir in the oils for about a minute.
Reduce the heat slightly, and stir in the BNS and some of the hot stock.
Stir until the stock has been absorbed, then gradually add more stock, stirring often. Continue in this way until the rice has absorbed all the stock and the rice is tender.
Stir in the peas and cook for a further 2-3 minutes.
Stir in the cooked chorizo and season with black pepper.
Serve on warmed plates, topped with Parmesan shavings, if you like.

* BNS is easier to peel if you cook it in the microwave first, for about 4 minutes. Sometimes people don't even bother peeling it but, I can't comment on this, as I have never done so.

 

[chocko1]

BLACK BEAN CHILLI - Serves 4

Syn Free

1 red onion, finely chopped
1 clove of garlic, crushed
2 tsp. chipotle chilli powder
1 tsp. smoked paprika
200g sweet-corn, drained
2 peppers, deseeded and finely chopped
500g tomatoes, quartered
400g can chopped tomatoes
400g can black beans in water, rinsed and drained

Spray a large, non-stick pan well with Frylight and cook the onion until beginning to soften.
Add the garlic and chilli powder and cook for a further 2 minutes.
Add the paprika, sweet-corn, peppers and fresh and tinned tomatoes. Stir, bring to the boil, cover and simmer for 25 minutes.
Stir the beans into the chilli, re-cover and simmer for a further 20 minutes.

Serve with boiled rice, jacket potato or SW wedges, etc.

 

[chocko1]

MUSTARD STEAKS - Serves 4

Approx. 2 Syns per serving

4 x steaks, all visible fat removed
2 cloves of garlic, crushed
1 tbsp. olive oil - 6 Syns
2 tbsp. red wine vinegar
1 level tbsp. wholegrain mustard - 1.5 Syns
3 tbsp. chopped fresh parsley

Put the steaks in a non-metallic dish.
Combine all the remaining ingredients in a small bowl, then spoon over the steaks, turning them to ensure they are coated evenly. Cover and chill for at least an hour or overnight.
Cook the steaks over a high heat, turning once, until cooked to your liking (about 3 minutes on each side for medium).
Transfer to a warmed plate, cover with foil and allow to rest for a few minutes. This will help to tenderise the meat more, by relaxing the muscle.

 

[chocko1]

PERI-PERI CHICKEN WITH ROASTED VEG. - Serves 4

Approx. 2 Syns per serving

400g skinless mini chicken breast fillets, halved lengthways
3 level tbsp. peri-peri marinade - Nando's Extra Hot, Medium, and Sweet Chilli Peri-Peri Marinade are all 0.5 Syns per level tbsp. Nando's Sweet + Sticky, Hot and Sun-Dried Tomato + Basil Peri-Peri Marinade are all 1 Syn per level tbsp.
2 parsnips, thinly sliced
2 carrots, thinly sliced
2 red peppers, deseeded and thinly sliced
1 medium potato, rinsed and thinly sliced
1 sweet potato, rinsed and thinly sliced
1 tbsp. sunflower oil - 6 Syns
Zest of 1 orange and juice of 2, plus extra zest to garnish

Pre-heat the oven to 200C/Gas 6 and line a large roasting dish with baking paper.
In a large bowl, combine the chicken with half the peri-peri marinade and set aside.
In a freezer bag, toss the veg and potatoes with the remaining marinade and the sunflower oil, until well coated.
Transfer to the roasting dish and roast for about 30 minutes or until tender.
About 10 minutes before the end of the roasting time, spray a non-stick frying pan with Frylight.
Add the chicken and stir-fry over a high heat for 5-6 minutes, or until thoroughly cooked through.
Add the orange zest and juice and cook for a further 1-2 minutes.
Serve the roasted veg and chicken with some mixed salad leaves. Garnish with the remaining zest.

 

[chocko1]

BAKED SALMON PARCELS - Serves 4

1.5 Syns per serving

4 x 170g fresh salmon fillets
4 spring onions, trimmed and shredded
2cm piece of root ginger, peeled and grated
1 red pepper, deseeded and thinly sliced
One and a half tsp. reduced salt soy sauce
1 tbsp. olive oil - 6 Syns
200g dried egg noodles - if you use fresh, you would have to add an extra 1 Syn per serving (200g = 4 Syns)

Pre-heat the oven to 200C/Gas 6.
Take four sheets of non-stick baking parchment, approx. 30 cm. Lift a salmon fillet into the centre of each.
Scatter some of the spring onion, ginger and red pepper over each fillet.
Drizzle each with a little soy sauce and olive oil. Wrap up securely in the parchment.
Bake for 20 minutes, until the fish is cooked through and flakes easily with a fork.
Five minutes before the fish is cooked, cook the noodles, according to pack instructions and divide between four warmed plates.
Carefully remove the fillets from the parcels and place on top of the cooked noodles. Drizzle with the cooking juices and serve immediately.

 

[sookie]

Will have to go through lots of pages by the looks of it. Had a hectic four weeks so far, my dads been in hospital since 13th September and still in there so I'm running mum there an back working and getting stressed out with it all.. Back on diet Friday so pen in hand to write down all the lovely recipes posted x

 

[chocko1]

NUMBERED INDEX ON PAGES 55 AND 98




Oh no! Hope he gets well soon, Sookie. Wow! You must be worn out! Maybe not too many pages to go through, since you last looked. We've got a new Head at school (I'm a Teaching Assistant) and everything has been full on since he came so, by the time I come in, I'm absolutely shattered so I had quite a lapse on here, where I didn't add as many recipes as usual. Sort of getting back to it again now.

Anyway, all the best and hope your Dad's out soon and back to good health. Lovely to hear from you again though, Sookie. Just a shame it wasn't with better news!

Kathy xx

 

[chocko1]

BEAN AND TOMATO CHILLI - Serves 4-6

Syn Free

1 onion, finely chopped
4 cloves of garlic, crushed
2 red peppers, deseeded and finely chopped
1 red chilli, with or without seeds, finely chopped
1 tbsp. ground cumin
1 tbsp. ground coriander
2 tsp. paprika
2 x 400g cans chopped tomatoes
2 x 400g cans kidney beans, drained and rinsed

Spray a large, non-stick pan well with Frylight and cook the onion until beginning to soften.
Add the garlic, peppers, chilli and spices and cook, stirring, for about 4 minutes.
Add the tomatoes and beans, then simmer for about 20 minutes, stirring occasionally.

Lovely with rice, jacket potato or SW wedges with a side salad.

 

[chocko1]

MEATBALLS AND PASTA IN TOMATO SAUCE - Serves 4

Syn Free, if using the breadcrumbs as part HEX's

400g extra-lean minced beef
2 cloves of garlic, crushed
40g breadcrumbs, made from your HEX bread
2 tsp. dried mixed herbs
1 egg, lightly beaten
Chilli flakes, to taste
680g jar passata with onion
3 tomatoes, roughly chopped
250g dried wholewheat fusilli pasta

Combine the mince, garlic, breadcrumbs, 1 tsp. of the dried herbs, some black pepper and the egg in a large bowl. Mix well and form into 24 small meatballs.
Put a large, non-stick frying pan over a medium heat and spray well with Frylight.
Brown the meatballs in batches, for 3-4 minutes, or until coloured on all sides.
Return all the meatballs to the pan, then add the remaining herbs, the chilli flakes, passata and tomatoes.
Bring to the boil, then reduce the heat, cover and simmer for about 15 minutes or until the meatballs are thoroughly cooked through.
Meanwhile, cook the pasta, according to pack instructions, then drain.
Combine the meatballs and sauce with the drained pasta and serve immediately on warmed plates.
Sprinkle with torn basil leaves, if you have any to hand.

Based on a recipe from the Make It Healthy magazine.

 

[sookie]

NUMBERED INDEX ON PAGES 55 AND 98 Oh no! Hope he gets well soon, Sookie. Wow! You must be worn out! Maybe not too many pages to go through, since you last looked. We've got a new Head at school (I'm a Teaching Assistant) and everything has been full on since he came so, by the time I come in, I'm absolutely shattered so I had quite a lapse on here, where I didn't add as many recipes as usual. Sort of getting back to it again now. Anyway, all the best and hope your Dad's out soon and back to good health. Lovely to hear from you again though, Sookie. Just a shame it wasn't with better news! Kathy xx

Thanks so much..
Sometimes life likes to totally pee you off.. Doing the chicken and chrizio in the slow cooker for
Tonight been cooking away since 8am.. X

 

[chocko1]

Oh, good! Hope you like it! I've got a chicken concoction going in my slow cooker too. Just threw a load of ingredients in and am hoping for the best! x

 

[chocko1]

BUTTERBEAN PIE - Serves 6

1 Syn per serving, if using the Cheddar as part HEX's

1 medium sized onion, finely chopped
1 clove of garlic, crushed
1 tbsp. olive oil - 6 Syns
400g can chopped tomatoes
A decent squirt of tomato puree
400g can butter beans, drained (liquid reserved) and rinsed
110g vegetarian (or ordinary) medium Cheddar cheese, grated
225g FF natural cottage cheese, sieved, if you prefer a smoother texture
1 large egg, beaten

Pre-heat the oven to 180C/Gas 4.
Heat the oil in a large, non-stick pan and sauté the onion and garlic, until the onion begins to soften.
Add the chopped tomatoes and the puree and simmer over a medium heat until the onion is thoroughly cooked.
Add in the butter beans. If the mixture appears too dry, add in a little of the reserved butter bean liquid. Grind in some black pepper and a little salt, to taste.
Transfer the mixture to an ovenproof dish which can hold about a litre.
For the topping - place the grated cheese into a bowl and stir in the cottage cheese.
Mix in the beaten egg, with a little black pepper and a pinch of salt.
Carefully spread the topping over the butter bean mixture and place in the oven.
Cook for 35-40 minutes or until the topping is set and golden.

Serve with some crusty HEX bread and a side salad.

Although I haven't tried this myself yet, it has many favourable reviews so sounds like it would be tasty. The original recipe was by a lady called Gail Crawford from Taunton and she created it for the Vegetarian Society.

 

[chocko1]

Thanks so much..
Sometimes life likes to totally pee you off.. Doing the chicken and chrizio in the slow cooker for
Tonight been cooking away since 8am.. X

I was just thinking, Sookie. Sometimes when I do recipes in the slow cooker, it creates lots of extra liquid. Not sure which chicken and chorizo one you're doing in the slow cooker but, if I've got time (if there is too much liquid left), I take the lid off for the last 20-25 minutes, so some of the liquid evaporates. If I need it to be quicker, I transfer everything to a normal pan and simmer it rapidly on the hob, until some of the liquid boils off. Whatever - I hope you enjoy it!

Kathy x

 

[sookie]

I was just thinking, Sookie. Sometimes when I do recipes in the slow cooker, it creates lots of extra liquid. Not sure which chicken and chorizo one you're doing in the slow cooker but, if I've got time (if there is too much liquid left), I take the lid off for the last 20-25 minutes, so some of the liquid evaporates. If I need it to be quicker, I transfer everything to a normal pan and simmer it rapidly on the hob, until some of the liquid boils off. Whatever - I hope you enjoy it! Kathy x

There was plenty of liquid but that's how I like it. Something to dunk the wedges in ;-) I use the chorizo from Aldi probably 100 time more syns in it than the one you get but I LOVE IT.. And it's never affected my weight loss. X

 

[chocko1]

Have to agree! It's gorgeous! Think all chorizo is the same Syns (last time I looked), according to Syns on-line. 100g = 6.5 Syns. Can't believe it's so low, actually! Hope you have good news about your dad soon. x

 

[chocko1]

FASOLAKI YIAHNI - Serves 4 (A Greek dish)

1.5 Syns per serving

1 tbsp. olive oil - 6 Syns
1 large onion, finely chopped
1 stalk celery, finely chopped
2 x 400g cans chopped tomatoes
400g can butter beans, drained and rinsed
1kg fresh green beans, trimmed and chopped
1 tbsp. freshly chopped parsley
A good pinch of ground cinnamon

Heat the oil in a large, non-stick pan. Lightly fry the onion and celery until softened.
Stir in the tomatoes, butter beans, green beans, parsley, a pinch of sweetener, the cinnamon and salt and pepper, to taste.
Cover and simmer for 20 minutes or, until thickened and the beans are tender.
Serve in warmed bowls.

Lovely served with crusty HEX bread and with HEX Feta cheese stirred through, just before serving.