sookie
Silver Member
I just love that stuff.. Always thought it would be high, so thanks a million, there shall be some in my fridge now. XX
Delicious meals with minimum ingredients.
- Thread starter chocko1
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I just love that stuff.. Always thought it would be high, so thanks a million, there shall be some in my fridge now. XX
MrsPitstop
Member
Made a batch of this over the weekend - delicious!
chocko1
Gold Member
BAKED CHICKEN AND CORN RISOTTO - Serves 4
Syn Free
1 onion, finely chopped
2 cloves of garlic, crushed
2 cups Arborio rice
4 cups chicken stock
Cooked roast chicken, shredded
420g can creamed corn - Free
Chopped parsley and/or baby spinach
Pre-heat the oven to 200C/Gas 6.
Spray a large, non-stick pan well with Frylight and cook the onion and garlic, gently, until the onion has softened. This will be quicker if you put a lid on.
Add the rice and chicken and sauté for a few minutes, stirring.
Transfer the mixture to an ovenproof dish. Stir in the stock, cover and cook for 30-35 minutes, until the rice is tender.
Remove the lid and stir in the creamed corn. Set aside, covered, for 5 minutes.
Stir through black pepper, to taste and serve on warmed plates, garnished with the parsley/spinach and maybe some HEX shaved Parmesan.
I haven't actually made this recipe but it looked really tasty!
This is based on a recipe from Fuss Free Cooking.
Syn Free
1 onion, finely chopped
2 cloves of garlic, crushed
2 cups Arborio rice
4 cups chicken stock
Cooked roast chicken, shredded
420g can creamed corn - Free
Chopped parsley and/or baby spinach
Pre-heat the oven to 200C/Gas 6.
Spray a large, non-stick pan well with Frylight and cook the onion and garlic, gently, until the onion has softened. This will be quicker if you put a lid on.
Add the rice and chicken and sauté for a few minutes, stirring.
Transfer the mixture to an ovenproof dish. Stir in the stock, cover and cook for 30-35 minutes, until the rice is tender.
Remove the lid and stir in the creamed corn. Set aside, covered, for 5 minutes.
Stir through black pepper, to taste and serve on warmed plates, garnished with the parsley/spinach and maybe some HEX shaved Parmesan.
I haven't actually made this recipe but it looked really tasty!
This is based on a recipe from Fuss Free Cooking.
chocko1
Gold Member
LASAGNE - Serves 4
Syn Free, if using cheese as HEX's
500g 5% extra lean minced beef
3 peppers, different colours, deseeded and finely chopped
100g mushrooms, thinly sliced
1 onion, finely chopped
4 cloves of garlic, crushed
2 x 400g cans chopped tomatoes with herbs
500g tub Quark
2 eggs, beaten
Dried lasagne sheets
160g reduced-fat mature Cheddar, grated
Spray a large, non-stick frying pan well with Frylight. Add all the vegetables and cook gently until softened. Quicker with a lid on.
Add the minced beef and cook until browned all over.
Add the tomatoes and cook for approx. 15 minutes, stirring frequently. Cook until the sauce has thickened.
Pre-heat the oven to 200C/Gas 6.
Meanwhile, mix the Quark and eggs with some black pepper, using a fork, until smooth and well combined.
Spray a shallow, ovenproof dish with Frylight and spoon in half the minced beef mixture. Smooth it down and then add several sheets of lasagne, to cover the mince.
Mix half the grated cheese into the Quark mixture and spread half of the mixture over the lasagne layer.
Repeat, ending with a Quark layer. Sprinkle this layer of Quark with the remaining grated cheese.
Bake for about 30 minutes, until the top is golden and bubbling.
You could, of course, add in some chopped bacon to the mince and, maybe, some thinly sliced celery, if you like it. You could also add in some mustard to the sauce. 1 level tsp. = 0.5 Syn for all types.
This is lovely served with jacket potatoes and a side salad.
This is based on a recipe by Amy Jones' boyfriend, Garry.
Syn Free, if using cheese as HEX's
500g 5% extra lean minced beef
3 peppers, different colours, deseeded and finely chopped
100g mushrooms, thinly sliced
1 onion, finely chopped
4 cloves of garlic, crushed
2 x 400g cans chopped tomatoes with herbs
500g tub Quark
2 eggs, beaten
Dried lasagne sheets
160g reduced-fat mature Cheddar, grated
Spray a large, non-stick frying pan well with Frylight. Add all the vegetables and cook gently until softened. Quicker with a lid on.
Add the minced beef and cook until browned all over.
Add the tomatoes and cook for approx. 15 minutes, stirring frequently. Cook until the sauce has thickened.
Pre-heat the oven to 200C/Gas 6.
Meanwhile, mix the Quark and eggs with some black pepper, using a fork, until smooth and well combined.
Spray a shallow, ovenproof dish with Frylight and spoon in half the minced beef mixture. Smooth it down and then add several sheets of lasagne, to cover the mince.
Mix half the grated cheese into the Quark mixture and spread half of the mixture over the lasagne layer.
Repeat, ending with a Quark layer. Sprinkle this layer of Quark with the remaining grated cheese.
Bake for about 30 minutes, until the top is golden and bubbling.
You could, of course, add in some chopped bacon to the mince and, maybe, some thinly sliced celery, if you like it. You could also add in some mustard to the sauce. 1 level tsp. = 0.5 Syn for all types.
This is lovely served with jacket potatoes and a side salad.
This is based on a recipe by Amy Jones' boyfriend, Garry.
Last edited:
chocko1
Gold Member
FILLET OF SEA BASS WITH A ROSEMARY, LEMON AND CAPER SAUCE - Serves 2
3.5 Syns per serving
4 sea bass fillets
1 lemon
2 sprigs of rosemary, chopped
1 shallot, diced
2 cloves of garlic, crushed
2 level tbsp. Weight Watchers crème fraiche - 1 Syn
1 tsp. capers
1 tbsp. olive oil - 6 Syns
Sprinkle the sea bass with a little rock salt.
Heat the oil in a non-stick frying pan over a medium heat.
Add the garlic and shallot and sauté for 2 minutes.
Add the fish, skin side up and sprinkle in the rosemary and squeeze in the juice of half the lemon. Drop the squeezed half into the pan.
Let the fish cook for 3 minutes, then turn it over carefully. Cook for a further 3 minutes, adding a little black pepper and the capers, as the second minute has passed.
Remove the fish and allow it to rest.
Add the crème fraiche and a little water, enough to make it the consistency of a sauce. Bring to a simmer.
Lovely served with baby new potatoes and a fresh green veg., with the sauce poured over and garnished with a lemon wedge.
This recipe was from a Taste of the North.
3.5 Syns per serving
4 sea bass fillets
1 lemon
2 sprigs of rosemary, chopped
1 shallot, diced
2 cloves of garlic, crushed
2 level tbsp. Weight Watchers crème fraiche - 1 Syn
1 tsp. capers
1 tbsp. olive oil - 6 Syns
Sprinkle the sea bass with a little rock salt.
Heat the oil in a non-stick frying pan over a medium heat.
Add the garlic and shallot and sauté for 2 minutes.
Add the fish, skin side up and sprinkle in the rosemary and squeeze in the juice of half the lemon. Drop the squeezed half into the pan.
Let the fish cook for 3 minutes, then turn it over carefully. Cook for a further 3 minutes, adding a little black pepper and the capers, as the second minute has passed.
Remove the fish and allow it to rest.
Add the crème fraiche and a little water, enough to make it the consistency of a sauce. Bring to a simmer.
Lovely served with baby new potatoes and a fresh green veg., with the sauce poured over and garnished with a lemon wedge.
This recipe was from a Taste of the North.
chocko1
Gold Member
CANNELLINI CHICKEN CHILLI - Serves 4
Syn Free
8 boneless, skinless chicken thighs, chopped into bite-sized pieces
1 large onion, finely chopped
2 cloves of garlic, crushed
1 tbsp. ground cumin, or to taste
1 tbsp. sweet smoked paprika
1 tbsp. mild chilli powder, or to taste
1 tsp. dried oregano
2 x 400g chopped tomatoes
2 x 300g cannellini beans, drained and rinsed
Spray a deep, non-stick pan well with Frylight and fry the onion until softening. Quicker with a lid on.
Add the garlic and fry for two minutes.
Add the cumin, paprika, chilli and oregano, stirring into the onions.
Cook for one minute, before adding in the chicken. Cook until coloured on all sides.
Add the tomatoes and simmer for 20 minutes so the sauce thickens up a little.
Add the beans and allow them to heat through for about 5 minutes.
Serve on warmed plates. Lovely sprinkled with chopped spring onions and a dollop of FF Greek yoghurt.
This is based on a Morrisons recipe.
Syn Free
8 boneless, skinless chicken thighs, chopped into bite-sized pieces
1 large onion, finely chopped
2 cloves of garlic, crushed
1 tbsp. ground cumin, or to taste
1 tbsp. sweet smoked paprika
1 tbsp. mild chilli powder, or to taste
1 tsp. dried oregano
2 x 400g chopped tomatoes
2 x 300g cannellini beans, drained and rinsed
Spray a deep, non-stick pan well with Frylight and fry the onion until softening. Quicker with a lid on.
Add the garlic and fry for two minutes.
Add the cumin, paprika, chilli and oregano, stirring into the onions.
Cook for one minute, before adding in the chicken. Cook until coloured on all sides.
Add the tomatoes and simmer for 20 minutes so the sauce thickens up a little.
Add the beans and allow them to heat through for about 5 minutes.
Serve on warmed plates. Lovely sprinkled with chopped spring onions and a dollop of FF Greek yoghurt.
This is based on a Morrisons recipe.
chocko1
Gold Member
THAI RED CHICKEN CURRY - Serves 4
Approx. 3.5 Syns per serving
1 small onion, finely chopped
2 cloves of garlic, crushed
1 tsp. grated fresh ginger
3 level tbsp. Thai red curry paste - 3 Syns
1kg skinless, boneless chicken thighs, cut into 3cm pieces
300ml light coconut milk - 10.5 Syns
250g green beans, chopped into 5cm lengths
1-2 tbsp. fresh coriander leaves, finely chopped
Spray a large, non-stick pan well with Frylight and cook the onion, garlic and ginger, gently over a medium heat, stirring from time to time, until the onion is tender.
Add the curry paste and cook, stirring, for one minute.
Add the chicken pieces and cook, until coloured on all sides.
Add the coconut milk and bring to the boil.
Reduce the heat and simmer gently, stirring occasionally, for about 20 minutes or until the chicken is thoroughly cooked through.
The sauce should have reduced and thickened by this time.
Add the green beans, stir well and cook for about 5 minutes, or until tender.
There should be enough sauce to easily coat the meat. If the mixture is too liquidy, increase the heat and simmer until reduced.
Use a spoon to remove any oil that rises to the top. Season to taste.
Serve on warmed plates, accompanied by boiled/steamed rice and sprinkles with the coriander leaves.
Approx. 3.5 Syns per serving
1 small onion, finely chopped
2 cloves of garlic, crushed
1 tsp. grated fresh ginger
3 level tbsp. Thai red curry paste - 3 Syns
1kg skinless, boneless chicken thighs, cut into 3cm pieces
300ml light coconut milk - 10.5 Syns
250g green beans, chopped into 5cm lengths
1-2 tbsp. fresh coriander leaves, finely chopped
Spray a large, non-stick pan well with Frylight and cook the onion, garlic and ginger, gently over a medium heat, stirring from time to time, until the onion is tender.
Add the curry paste and cook, stirring, for one minute.
Add the chicken pieces and cook, until coloured on all sides.
Add the coconut milk and bring to the boil.
Reduce the heat and simmer gently, stirring occasionally, for about 20 minutes or until the chicken is thoroughly cooked through.
The sauce should have reduced and thickened by this time.
Add the green beans, stir well and cook for about 5 minutes, or until tender.
There should be enough sauce to easily coat the meat. If the mixture is too liquidy, increase the heat and simmer until reduced.
Use a spoon to remove any oil that rises to the top. Season to taste.
Serve on warmed plates, accompanied by boiled/steamed rice and sprinkles with the coriander leaves.
freakydarkstuff
Silver Member
Hi Kathy, just a query but is chipotle paste really hot (in spiciness)? And where do you get it?
Ive noticed its in a lot of recipes that I'd like to try out and dont mind buying something new if im gona use it on several recipes!
Ive noticed its in a lot of recipes that I'd like to try out and dont mind buying something new if im gona use it on several recipes!
strawberry
Gold Member
Thanks for this Kathy, I've been looking for an easy lasagne recipe! X
chocko1
Gold Member
Hi Lisa. It is quite hot. Mind you, I'm a bit of a wimp where spice is concerned! It does have a lovely smoky flavour to it though too - definitely tastier than chilli powder. You can buy it in Sainsbury's, in the more 'unique' food aisle. It's not overly expensive. Hope you enjoy it, if you try it out.
Kathy xx
chocko1
Gold Member
CHICKEN SCRUMPTIOUS - Serves 4
1 Syn per serving, if using breadcrumbs and Parmesan as part HEX's
4 skinless chicken breasts
4 level tbsp. Extra Light mayo - 4 Syns
60g Parmesan cheese
2 tbsp. breadcrumbs
Half tsp. dried oregano
Pre-heat the oven to 210C/Gas 6-7.
Combine the mayo with the cheese, in a bowl.
Arrange the chicken on some baking parchment on a baking tray. Evenly top with the mayo mixture, then sprinkle with the breadcrumb mixture and the herb.
Bake for 20 minutes or until the chicken is thoroughly cooked through.
Lovely served with SW wedges and a side salad.
This is an Ocado recipe.
30g Parmesan = 1 x HEX.
1 Syn per serving, if using breadcrumbs and Parmesan as part HEX's
4 skinless chicken breasts
4 level tbsp. Extra Light mayo - 4 Syns
60g Parmesan cheese
2 tbsp. breadcrumbs
Half tsp. dried oregano
Pre-heat the oven to 210C/Gas 6-7.
Combine the mayo with the cheese, in a bowl.
Arrange the chicken on some baking parchment on a baking tray. Evenly top with the mayo mixture, then sprinkle with the breadcrumb mixture and the herb.
Bake for 20 minutes or until the chicken is thoroughly cooked through.
Lovely served with SW wedges and a side salad.
This is an Ocado recipe.
30g Parmesan = 1 x HEX.
chocko1
Gold Member
CHICKEN, LENTIL AND SWEET POTATO CURRY - Serves 4
3 Syns for the whole recipe
500g skinless chicken breasts, diced
1 large red onion, finely chopped
1 stick of celery, finely diced
2 level tbsp. Korma paste - 3 Syns. Use more, if preferred. Patak's Korma Paste - 1 level tbsp. = 1.5 Syns
350g sweet potatoes, peeled and cut into 2cm cubes
100g dried red lentils, rinsed
400g can chopped tomatoes
2 courgettes, sliced
Spray a large, non-stick pan with Frylight and heat over a medium heat.
Add the chicken in batches and cook until golden. Transfer to a plate and set aside.
Spray the pan with oil again and add the onion and celery. Cook, stirring occasionally, until softened.
Add the curry paste and cook, stirring for a couple of minutes.
Add the sweet potatoes, lentils and tomatoes to the pan, with 400ml water and bring to the boil. Reduce the heat and simmer, partially covered by the lid, for 20 minutes or until the potatoes are tender.
Return the chicken to the pan, along with the courgettes and simmer for 5 minutes or until heated through. Season to taste.
Can be frozen for up to 2 months.
Taken from the Healthy Food Guide magazine.
3 Syns for the whole recipe
500g skinless chicken breasts, diced
1 large red onion, finely chopped
1 stick of celery, finely diced
2 level tbsp. Korma paste - 3 Syns. Use more, if preferred. Patak's Korma Paste - 1 level tbsp. = 1.5 Syns
350g sweet potatoes, peeled and cut into 2cm cubes
100g dried red lentils, rinsed
400g can chopped tomatoes
2 courgettes, sliced
Spray a large, non-stick pan with Frylight and heat over a medium heat.
Add the chicken in batches and cook until golden. Transfer to a plate and set aside.
Spray the pan with oil again and add the onion and celery. Cook, stirring occasionally, until softened.
Add the curry paste and cook, stirring for a couple of minutes.
Add the sweet potatoes, lentils and tomatoes to the pan, with 400ml water and bring to the boil. Reduce the heat and simmer, partially covered by the lid, for 20 minutes or until the potatoes are tender.
Return the chicken to the pan, along with the courgettes and simmer for 5 minutes or until heated through. Season to taste.
Can be frozen for up to 2 months.
Taken from the Healthy Food Guide magazine.
chocko1
Gold Member
QUASI UDON NOODLES - Serves 2
2 Syns per serving
400g skinless chicken, cut into bite-sized pieces
1 tsp. chilli powder
3 x fresh chillies, green and red, finely chopped and seeded
1 red onion, thinly sliced
2 peppers, deseeded and thinly sliced
1 tomato, cut into chunks
2 level tbsp. sweet chilli sauce - 3 Syns
Light soy sauce - reduced salt
Amoy Straight to Wok Udon Thick Noodles - 150g pouch - 1 Syn
Cooking time depends on how you like your stir-fries.
Lightly coat the raw chicken in the chilli powder, mixed with a little salt and pepper.
Spray a non-stick wok well with Frylight.
Heat the wok and add the chicken, with a dash of the chilli sauce and some light soy sauce.
Brown the chicken, before adding all the vegetables, except the tomato.
Cook together until the peppers and onion are soft, then add the tomato.
Once these are almost done, remove everything from the wok and keep it warm in the oven.
Re-spray the wok and add the Udon noodles until cooked, stirring round frequently.
Add the chicken and veg back into the pan and reheat through.
Serve with a dash or two of dark soy sauce, if liked.
This recipe is by a guy called Harry Roberts but, I must admit, I haven't tried it, as it's probably too spicy for me! Does look good though!
2 Syns per serving
400g skinless chicken, cut into bite-sized pieces
1 tsp. chilli powder
3 x fresh chillies, green and red, finely chopped and seeded
1 red onion, thinly sliced
2 peppers, deseeded and thinly sliced
1 tomato, cut into chunks
2 level tbsp. sweet chilli sauce - 3 Syns
Light soy sauce - reduced salt
Amoy Straight to Wok Udon Thick Noodles - 150g pouch - 1 Syn
Cooking time depends on how you like your stir-fries.
Lightly coat the raw chicken in the chilli powder, mixed with a little salt and pepper.
Spray a non-stick wok well with Frylight.
Heat the wok and add the chicken, with a dash of the chilli sauce and some light soy sauce.
Brown the chicken, before adding all the vegetables, except the tomato.
Cook together until the peppers and onion are soft, then add the tomato.
Once these are almost done, remove everything from the wok and keep it warm in the oven.
Re-spray the wok and add the Udon noodles until cooked, stirring round frequently.
Add the chicken and veg back into the pan and reheat through.
Serve with a dash or two of dark soy sauce, if liked.
This recipe is by a guy called Harry Roberts but, I must admit, I haven't tried it, as it's probably too spicy for me! Does look good though!
Last edited:
chocko1
Gold Member
CHICKEN IN A TOMATO AND BASIL SAUCE - Serves 2
Syn Free, if using the Mozarella as a HEX
2 skinless chicken breasts
400g can chopped tomatoes
330ml chicken stock
A large handful of basil, torn
1 onion, finely chopped
1 clove of garlic, crushed
A large ball of reduced-fat Mozarella
Pre-heat the oven to 220C/Gas 7.
Spray a non-stick pan well with Frylight and cook the onion and garlic until beginning to soften.
Add the tomatoes and stock.
Tear half the basil and stir through.
Bring to the boil, then turn the heat down and let it simmer gently whilst you prepare the chicken. If too liquidy, boil rapidly, until the sauce thickens.
Bash the chicken breasts between two pieces of clingfilm with a rolling pin. Grill for 5 minutes on each side.
Slice the chicken and put into an ovenproof dish. Cover with the sauce and tear the Mozarella into strips, dotting it around the dish.
Put the dish in the oven and cook until the cheese melts.
Sprinkle with the remaining basil before serving.
Lovely poured over pasta and served with a side salad.
This recipe is by Amy Jones.
Syn Free, if using the Mozarella as a HEX
2 skinless chicken breasts
400g can chopped tomatoes
330ml chicken stock
A large handful of basil, torn
1 onion, finely chopped
1 clove of garlic, crushed
A large ball of reduced-fat Mozarella
Pre-heat the oven to 220C/Gas 7.
Spray a non-stick pan well with Frylight and cook the onion and garlic until beginning to soften.
Add the tomatoes and stock.
Tear half the basil and stir through.
Bring to the boil, then turn the heat down and let it simmer gently whilst you prepare the chicken. If too liquidy, boil rapidly, until the sauce thickens.
Bash the chicken breasts between two pieces of clingfilm with a rolling pin. Grill for 5 minutes on each side.
Slice the chicken and put into an ovenproof dish. Cover with the sauce and tear the Mozarella into strips, dotting it around the dish.
Put the dish in the oven and cook until the cheese melts.
Sprinkle with the remaining basil before serving.
Lovely poured over pasta and served with a side salad.
This recipe is by Amy Jones.
chocko1
Gold Member
SPICY TOMATO RICE - Serves 3
Syn Free
1 medium onion, finely chopped
2 cloves of garlic, crushed
400g can chopped tomatoes
250ml vegetable stock
2-3 dried piri piri chillies - finely chopped
200g white long-grain rice
Spray a non-stick pan well with Frylight and cook the onion until softened. This is quicker with a lid on.
Add the garlic and cook for a further 2 minutes, stirring.
Add the tomatoes, stock and chopped chillies and bring to the boil.
Add the rice and turn down to a simmer. Cover.
Cook for about 20 minutes, or until the rice is tender and all the water is absorbed.
Fluff up with a fork.
Makes a lovely side dish to chicken or fish, especially with a salad.
Syn Free
1 medium onion, finely chopped
2 cloves of garlic, crushed
400g can chopped tomatoes
250ml vegetable stock
2-3 dried piri piri chillies - finely chopped
200g white long-grain rice
Spray a non-stick pan well with Frylight and cook the onion until softened. This is quicker with a lid on.
Add the garlic and cook for a further 2 minutes, stirring.
Add the tomatoes, stock and chopped chillies and bring to the boil.
Add the rice and turn down to a simmer. Cover.
Cook for about 20 minutes, or until the rice is tender and all the water is absorbed.
Fluff up with a fork.
Makes a lovely side dish to chicken or fish, especially with a salad.
chocko1
Gold Member
EGG FOO YUNG - Serves 4
3 Syns per serving
Half an onion, sliced
1 clove of garlic, crushed
1 red pepper, deseed and thinly sliced
160g mushrooms, sliced
2 spring onions, chopped
100g beansprouts
4 eggs
1 tbsp. reduced-salt soy sauce
Add the oil to a large frying pan or wok, and add all the vegetables. Stir-fry over a medium heat for about 5-10 minutes, until just tender but still with a bit of bite.
Lightly beat the eggs in a large bowl, with the soy sauce and add all the vegetables and lots of black pepper. Mix well.
If necessary, spray the frying pan with some Frylight, heat and add the egg and veg mixture. Cook over a medium heat, without touching, for a couple of minutes.
Once the underneath is cooked and has begun to turn golden, use a spatula to turn sections of the mixture over. Continue to do this until the egg is cooked. Try to keep the mixture in largish chunks, rather than scramble it all up.
When all the egg is cooked, serve immediately.
This recipe is a take on one by Becca Pusey.
Could add in some shredded chicken or some prawns.
3 Syns per serving
Half an onion, sliced
1 clove of garlic, crushed
1 red pepper, deseed and thinly sliced
160g mushrooms, sliced
2 spring onions, chopped
100g beansprouts
4 eggs
1 tbsp. reduced-salt soy sauce
Add the oil to a large frying pan or wok, and add all the vegetables. Stir-fry over a medium heat for about 5-10 minutes, until just tender but still with a bit of bite.
Lightly beat the eggs in a large bowl, with the soy sauce and add all the vegetables and lots of black pepper. Mix well.
If necessary, spray the frying pan with some Frylight, heat and add the egg and veg mixture. Cook over a medium heat, without touching, for a couple of minutes.
Once the underneath is cooked and has begun to turn golden, use a spatula to turn sections of the mixture over. Continue to do this until the egg is cooked. Try to keep the mixture in largish chunks, rather than scramble it all up.
When all the egg is cooked, serve immediately.
This recipe is a take on one by Becca Pusey.
Could add in some shredded chicken or some prawns.
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