Delicious meals with minimum ingredients.

[chocko1]

THAI SHRIMP CURRY - Serves 4

Approx. 5 Syns per serving - for days when you're not using many of your Syns for other things!

1 can Blue Dragon coconut milk, light - 14.5 Syns
2 level tbsp. Thai red curry paste - 2 Syns - can use more but don't forget to Syn. 1 level tlbsp = 1 Syn
1 level tbsp. brown sugar - 3 Syns
1 pound of large shrimps, peeled, deveined and tails removed
One and a half tbsp. of fish sauce (nam pla)
Quarter of a cup of finely chopped basil (Thai basil, if poss) - optional

Simmer the coconut milk gently, in a large pan over a medium heat.
Stir in the curry paste and sugar, until well blended. Bring to the boil. Reduce heat to low and simmer for 5 minutes.
Stir in the shrimps. Cook for 3 - 5 minutes or just until the shrimps turn pink.
Stir in the fish sauce and basil, if using.

Yummy served over jasmine rice with crunchy stir-fry veg.

Recipe by Andie Mitchell

 

[chocko1]

LENTIL SHAKSHUKA - Serves 4

1.5 Syns per serving

1 tbsp. olive oil - 6 Syns
1 onion, finely chopped
3 cloves of garlic, crushed
3 medium green chillies, finely chopped - seeds in or out, depending on taste
1 yellow pepper, deseeded and finely chopped
1 tbsp. ground cumin, or to taste
1 tbsp. paprika
2 x 400g chopped tomatoes
100g dried red lentils, cooked according to pack instructions
4 eggs

Heat the oil in a large frying pan, big enough to fit the four eggs in at the end.
Gently fry the onions, garlic, chillies and yellow pepper for about 5 minutes or until beginning to soften.
Add the spices and cook, stirring for 2 minutes.
Add the tomatoes and simmer for about 15 minutes or until the sauce thickens a bit. Taste and season with salt and pepper.
Stir in the cooked lentils.
Make four shallow dips in the sauce and break an egg into each one. Cover with a lid and cook until the whites are opaque.

Could serve with a scattering of freshly chopped coriander or flat-leaf parsley and 50g crumbled Feta. 45g = 1 x HEX.

This is a Morrisons recipe. I haven't tried it but it does look appetizing.

 

[chocko1]

TUNA PASTA BAKE - Serves 4

2.5 Syns per serving, if using the cheeses as HEX's

250g dried pasta shapes
2 x 400g chopped tomatoes
2 tbsp. tomato puree
200g sweet-corn
2 x 185g cans tuna chunks in water, drained
2 cloves of garlic, crushed
60g Parmesan - 2 x HEX's
400ml semi-skimmed milk - 10 Syns
130g reduced-fat Mozarella - 2 x HEX's

Pre-heat the oven to 190C/Gas 5.
Spray a 9x9 casserole dish with Frylight.
In a large mixing bowl, mix together the pasta, tomato puree, sweet-corn, tuna, garlic, Parmesan and salt and pepper.
Tip into the dish and press down.
Pour the milk in but don't mix it in.
Cover with double foil and carefully place in the oven for 40-45 minutes. The pasta should be nearly cooked.
Tear up the Mozarella and dot it over the pasta, evenly.
Return to the oven for a further 10 minutes, without the foil, until the cheese is bubbly and beginning to turn golden.
When removed from the oven, it may look a bit liquidy but, if left for 5 to 10 minutes, it will thicken up.

Good with crusty HEX bread.

This recipe is converted to SW friendly from a site called Mess Makes Food.

 

[chocko1]

ROASTED BNS SOUP WITH PEPPER - Serves 4

1.5 Syns per serving

1 large BNS, cut in half, lengthways and seeds and stringy bits removed
1 onion, chopped
2 cloves of garlic
3 red peppers, deseeded and chopped
1 vegetable stock cube
1 tbsp. olive oil

Pre-heat the oven to 200C/Gas 6.
Place the halved BNS in a roasting tin, putting a clove of garlic into each half. Scatter the chopped onion over the BNS.
Drizzle with the olive oil. Roast until soft, about 40-50 minutes. Keep an eye on it so it doesn't burn.
When soft, scoop the flesh out of the halved BNS.
Put everything into a large pan and dissolve the stock cube in 1 litre of boiling water, adding this to the pan. Bring to the boil and simmer gently for about one hour.
Blend in a food processor, adding water, if too thick. Put back onto the heat and simmer gently for a further one and a half hours.
Season with salt and pepper to taste.

Lovely with a swirl of reduced-fat crème fraiche and some crispy bacon pieces on top.

Although the cooking time is quite long, it serves to intensify the flavours and is definitely worth the wait!

 

[Nanny Doreen]

I read on a thread earlier about BNS & red pepper soup. So glad you have put this on here. Got gear in for bns/carrot but will pick up some red peppers ASAP.
Quicker than I got the dijon mustard for the pork and apple recipe, only got that today.

 

[chocko1]

Ha ha. Hope you enjoy it, Doreen! xx

 

[cloudy6]

SMOTHERED MEDITERRANEAN CHICKEN - Serves 2

Syn Free, if using reduced fat Mozarella as part HEX's (65g reduced fat Mozarella = 1 x HEX)

Half an onion, finely chopped
1 clove of garlic, crushed
One and a half peppers, deseeded and finely chopped (any colour or a variety)
Half tsp. dried rosemary
2 skinless chicken breasts
400g can chopped tomatoes
1 tbsp. tomato puree
Half tsp. dried oregano
Half tsp. thyme
60g reduced fat Mozarella, sliced

Pre-heat the oven to 180C/Gas 4.
Spray a non-stick pan well with Frylight and gently fry the onions, garlic, peppers and the half tsp. rosemary for 5 minutes or until the onions and peppers begin to soften.
Put into a baking dish and spread out evenly.
Return the pan to the heat and add the chicken. Brown on both sides. Place the chicken on top of the peppers and onions in the dish.
Return the pan to the heat and add the chopped tomatoes, puree, herbs and some seasoning. Cook until gently simmering.
Pour the tomatoes over the chicken and veg.
Place the sliced Mozarella on top of each piece of tomato covered chicken.
Bake in the oven for about 20-25 minutes or until the cheese is golden and bubbling and the chicken is thoroughly cooked through.

Lovely with rice but I had mine with a jacket and some broccoli. Thought I'd died and gone to heaven! You can add a pinch of sweetener to the tomatoes, if you like but I found I didn't need any.

This is another recipe from Abbe.

This is on the menu, either tomorrow or Wednesday, depending when hubby will be home on those days. Can't wait

 

[chocko1]

Hope you enjoy it, Cloudy and thanks very much for the lovely Rep comment! xx

 

[chocko1]

TO FIND RECIPES MORE EASILY - GO TO ONE OF THE RECIPE LISTS ON PAGES 55 OR 98. PRESS CTRL AND F. THIS WILL BRING UP A BOX ON THE SCREEN. TYPE, SAY CHICKEN, INTO THE BOX AND ALL THE RECIPES WITH CHICKEN IN WILL BE HIGHLIGHTED ON THE LIST. TYPE CURRY OR PASTA AND ALL THE RECIPES WITH THESE INGREDIENTS IN WILL BE HIGHLIGHTED ON THE INDEX LIST.



HONEYED BRISKET WITH SHALLOTS AND ALE - Serves 6

2 Syns per serving

1kg boned/rolled brisket, all visible fat removed
400g shallots
500ml draught Guinness - 9 Syns
1 level tbsp. runny honey - 2.5 Syns
3-4 bay leaves

Pre-heat the oven to 150C/Gas 3.
Put the meat into a roasting tin.
Put the shallots into a bowl. Cover with boiling water. Let them soak for 10 minutes, to soften the skins. Trim off the rooty ends and peel off the skin. Halve or quarter any larger shallots so they're all roughly the same size.
Place the shallots around the meat.
Add the beer and honey and tuck the bay leaves into the fluid. Season the meat well with salt and black pepper.
Cover the roasting tin with foil, making sure everything is sealed in.
Cook for 3 hours, checking halfway through. If looking a little dry, add a small glass of water.
After 3 hours, unwrap the roasting tin. Raise the oven temperature to 220C/Gas 7.
Return the meat to the oven to brown the top. Once a golden crust has formed (about 15 mins), remove from the oven.
Rest for 30 minutes, in a warm place, before carving.
Serve with the beer sauce and shallots.

Lovely with SW roasties or mash, and lots of fresh veg.

 

[Nanny Doreen]

MUSTARD PORK AND APPLES - Serves 4 PAGE 39

1 Syn for the mustard and add Syns too, depending on how much your 2 apples weigh!

4 pork steaks, approx. 140g each, all visible fat removed
2 eating apples, peeled and cored and thinly sliced - 100g cooked apples, without sugar = 2 Syns
1 onion, halved and thinly sliced
Small handful of fresh sage leaves, torn or, 2 tsp dried sage
200ml chicken stock
2 level tsp Dijon mustard (or more but don't forget to Syn up) - 1 Syn

Spray the pork on both sides with Frylight and season with salt and pepper to taste.
Spray a large, lidded pan with Frylight and fry the pork for 2 mins, on both sides, until golden. Transfer to a plate.
Re-spray the pan and cook the apples, onions and sage for 5 mins or until the apples have softened.
Pour in the stock and spoon in the mustard, then return the pork to the pan and cover and simmer for 20 minutes, before removing the lid and cooking for a further 10 minutes or until the sauce has reduced by about a third and the pork is thoroughly cooked.

Lovely served with mash or mustard mash and lots of fresh veg.

I have just had this Kathy and it was absolutely delicious. If fact I can`t believe how something so simple to do is so lovely. I had mustard mash and broccoli with it.
I also put some fromage frais in the sauce after taken off the heat to make it creamy.

 

[chocko1]

Mmm, good idea, Doreen! So glad you enjoyed it. I know what you mean - sometimes the simpler the recipe, the tastier it is. Hope you've had a good day. xx

 

[chocko1]

EASY MEXICAN CHICKEN SOUP IN THE SLOW COOKER - Serves 6

Syn Free

1 large onion, finely chopped
4 cloves of garlic, crushed
2 pounds of skinless chicken breasts
960ml chicken stock, made from 2 stock cubes
1 tbsp. ground cumin - or to taste
2 tsp. dried oregano
2 tsp. smoked paprika
Half tsp. chilli powder
2 x 400g chickpeas, drained and rinsed - can add less, of course

Scatter the onion and garlic over the base of your slow cooker.
Place the chicken breasts on top.
In a bowl, whisk together the chicken stock, cumin, oregano, smoked paprika, chilli powder and half a tsp. salt.
Pour this over the chicken and cook on Low for 6 hours.
Remove the lid and shred the chicken, using 2 forks. Stir in the beans. Add more stock or water if you want the consistency thinner.
Replace the lid and cook for a further 30 minutes, allowing the beans to heat through.

Serve with some shredded coriander, an extra dusting of smoked paprika, if you like AND the recipe suggests grating some Cheddar cheese over, just before serving!

Not tried this but thought it sounded just what we needed on these chilly evenings.

The recipe is by Andie Mitchell.

 

[chocko1]

FIVE-SPICE CHICKEN FRIED RICE - Serves 4

1.5 - 3 Syns per serving

300g easy cook white rice
400g skinless chicken breast fillets, cut into thin strips
2 tsp. Chinese 5 spice
1 - 2 tbsp. oil - 6 - 12 Syns (I only ever use 1 tbsp.)
1 red pepper, deseeded and diced
1 small carrot, diced
150g frozen peas
2 eggs
1 tbsp. reduced salt soy sauce
1 bunch of spring onions, trimmed and thinly sliced

Cook the rice according to pack instructions. Drain and rinse well and spread out on a tray/chopping board to dry out.
Toss the chicken strips with the 5 spice.
In a large, non-stick frying pan, stir-fry the chicken in 1 tbsp. of oil for about 5 minutes.
Add the pepper, carrot, peas and rice. Stir-fry for a further 5 minutes, then push to one side of the pan.
Whisk the eggs, soy sauce and 2 tbsp. cold water. Spray the empty part of the pan with Frylight (or use the 2nd tbsp. of oil) and pour in the egg mixture.
Cook until set, then break up with a spatula and mix into the rest of the food in the pan.
Add the spring onions, heat through and serve on heated plates immediately.

 

[chocko1]

SPICY TOMATO RICE - Serves 6

Syn Free

1 large onion, finely chopped
4 cloves of garlic, crushed
2 x 400g cans chopped tomatoes
500ml vegetable stock
Either 1-2 fresh chillies, finely chopped or some chilli powder, to taste
400g long grain rice

Spray a large, non-stick pan well with Frylight and add the finely chopped onion. Put a lid on and gently sweat the onion, until soft, stirring occasionally. If it begins to stick, just add a little water to the pan.
Add the garlic and cook for 2-3 minutes.
Add the tomatoes, stock and chillies/chilli powder. Bring to the boil.
Stir in the rice, turn down to a simmer and re-cover.
Cook for about 20 minutes or until the rice is tender and all the water absorbed.

Makes a great side-dish or, if you add some fried chorizo and sprinkle the top with grated cheese, serves as a lunch dish too.

 

[chocko1]

SPICY PATATAS BRAVAS - Serves 4

3 Syns per serving

600g potatoes, peeled and chopped into approx. 1 inch cubes
2 tbsp. olive oil - 12 Syns
2 x 400g cans chopped tomatoes
3 medium chillies, de-seeded and diced
4 cloves of garlic, crushed
1 tsp. smoked paprika
1 tsp. red wine vinegar

Pre-heat the oven to 210C/Gas 6.5.
Heat the oil in a large roasting tin until it is extremely hot.
Place the potatoes carefully in the tin, spooning the hot oil over them until well covered.
Season well with salt and black pepper.
Cook in the oven until they start to go golden brown.
Mix the rest of the ingredients together in a bowl and tip over the potatoes, evenly.
Return to the oven for 30 minutes, turning over half-way through.
Serve as a side, as they are or maybe with some Synned garlic mayo.

 

[chocko1]

VEGGIE PASTA - Serves 3

Syns negligible, if using the cheese as part HEX's

250-300g dried pasta shapes
100g cherry tomatoes, halved
100g peppers, different colours, de-seeded and finely chopped
100g mushrooms, sliced
4 cloves of garlic, crushed - or, to taste
8-16 black olives - 1-2 Syns
Small amount of freshly chopped basil
50g grated Parmesan

Spray a large, non-stick frying pan well with Frylight.
Cook the garlic for 1 minute.
Add the mushrooms and cook until softened. Add the peppers and cook until softening.
Add the cherry tomatoes and the olives. Cook until cooked through and season with salt and pepper.
Meanwhile, be cooking the pasta, according to pack instructions. Drain well.
Add the chopped/torn basil to the vegetables and add to the drained pasta.
Sprinkle with grated Parmesan and serve immediately.

 

[chocko1]

LENTIL AND VEGGIE SOUP - Serves 4

Syn Free

1 large onion, finely diced
2 sticks of celery, finely chopped (opt)
2 cloves of garlic, crushed
1 tsp. dried oregano
500g sweet potatoes, peeled and cut into 1.5cm
400g can brown lentils in water, drained
400g can chickpeas, drained and rinsed
400g can chopped tomatoes
150g green beans, topped and tailed and cut into 2cm pieces
500ml vegetable stock

Spray a large, non-stick pan well with Frylight and cook the onion and celery until softened.
Add the garlic and oregano and cook, stirring, for one minute.
Add the sweet potatoes and cook for 1 minute, before adding the stock, lentils, chickpeas and tomatoes.
Add 325ml of boiling water and bring to the boil.
Reduce the heat and simmer, partially covered, until the potato cubes are tender.
Add the green beans to the pan and simmer for about 4 minutes, or until the beans are just tender.

Serve, sprinkled with black pepper and, if liked, stir through some FF natural yoghurt.

 

[cloudy6]

Hope you enjoy it, Cloudy and thanks very much for the lovely Rep comment! xx

Made your Smothered Chicken tonight Kathy and it was super. I didn't bother with potato or rice as I had loads of veg with it and was still full. Will definitely be making it again! I've linked to here from my page, hope that's ok.

Here's a badly taken photo and I only remembered after I'd started eating it, oops but better than nothing.

 

[upndown]

Hi Chocko -hope ur well? Just wanted to let u know I cooked your chicken & chorizo casserole it was quick easy and most importantly very tasty - thank you again xx

 

[Manxy64]

Some delicious-sounding recipes added in the last few days. I'll definitely be trying a few of these - thanks