Delicious meals with minimum ingredients.

[chocko1]

TRAY-BAKE CHICKEN - Serves 4

3 Syns per serving

4 large ripe tomatoes
2 red onions
1 red pepper - deseeded and roughly chopped
1 yellow pepper - deseeded and roughly chopped
6 skinless, boneless chicken thighs
4 cloves of garlic
Half a bunch of fresh thyme
1 tsp. smoked paprika
2 tbsp. olive oil - 12 Syns
2 tbsp. balsamic vinegar

Pre-heat the oven to 180C/Gas 4.
Quarter the tomatoes and place them in a large baking dish or roasting tray.
Peel the onions and cut into large wedges.
Add the onion wedges and the chopped peppers to the tray and nestle the chicken pieces in amongst them.
Squash the unpeeled cloves of garlic with the back of a knife and add to the tray, then pick over the thyme leaves and sprinkle over the paprika.
Add the oil, balsamic and a good pinch of salt and pepper.
Toss everything together really well to coat, then spread evenly across the tray, making sure the chicken isn't covered by the vegetables.
Roast for about an hour, or until the chicken is golden and cooked through, turning and basting it a couple of times during cooking.
Squeeze the garlic flesh from the cloves and mix it into the veg. Use as many or as few as you like.

Serve with a lovely green salad on the side and maybe a little rice or HEX crusty bread to mop up the juices.

This recipe is by Jamie Oliver.

 

[chocko1]

CHICKEN SHEPHERD'S PIE - Serves 4

Approx. 2.5 Syns per serving

1 tsp. olive oil - 2 Syns. Have tried with Frylight but it doesn't really soften the onion or leek enough.
400g skinless chicken breasts, chopped
1 leek, trimmed and sliced
200ml chicken stock
1 tbsp. chopped, fresh tarragon
1 level tbsp. cornflour - 3.5 Syns
100g Philadelphia Lightest - 4 Syns
2 level tsp. Dijon mustard - 1 Syn
225g frozen peas
Potatoes

Heat the oil in a non-stick pan and cook the chicken pieces and leek until the chicken is cooked through and the leek has softened.
Meanwhile, cook the potatoes, ready for the mash topping.
Add the stock and tarragon and bring to the boil, then simmer for 10 minutes.
Combine the cornflour with a little water, to make a paste, then stir into the pan, stirring continuously. Cook for 1 minute, stirring, until the sauce thickens.
Pre-heat the oven to 190C/Gas 5.
Stir in the cream cheese, until melted, then stir in the mustard, along with a pinch of salt and some black pepper.
Add the peas.
Mash the potatoes, with a little milk from your allowance.
Put the chicken mixture into a large, ovenproof dish and top with the mash.
Bake in the oven for 25 minutes.

Lovely served with lots of fresh veg and, if you can spare it, I usually grate some HEX mature Cheddar over, before putting in the oven, so it's lovely and golden.

 

[chocko1]

ROASTED CARROT AND CUMIN DIP - Serves 8

Less than 1 Syn per serving

4 carrots, cut into batons
1 tbsp. olive oil - 6 Syns
2 tsp. cumin seeds, lightly crushed
2 tsp. coriander seeds, lightly crushed
1 red chilli, deseeded and finely chopped
1 clove of garlic, crushed
150g FF Greek yoghurt
3 tbsp. chopped, fresh coriander

Heat the oven to 200C/Gas 6.
On a baking tray, toss the carrots with the oil, cumin, coriander and the chilli. Roast for 30 minutes or until golden and tender, turning once.
Cool slightly, then add the garlic. Blend everything together in a blender until smooth or mash thoroughly with a potato masher.
Add the yoghurt and blend again.
Stir through the fresh coriander, then spoon into a serving dish, accompanied by a variety of crudités - cherry tomatoes, mangetout, raw cauliflower florets, etc.

This recipe, which is lovely for munching on, whilst watching telly in the evening, is from the Make It Healthy magazine.

 

[chocko1]

BACON AND TOMATO SPAGHETTI - Serves 4

Syn Free

120g bacon, smoked or plain
Mushrooms, thinly sliced
1 onion, finely chopped
1 clove of garlic, crushed
2 tsp. sweet smoked paprika
2 x 400g cans chopped tomatoes
Dried wholemeal spaghetti (enough for 4)

Grill the bacon, until just stating to go crispy.
Spray a non-stick pan well with Frylight and cook the onion, mushrooms and garlic, until the onion is softened. With a lid is quicker.
Cook the spaghetti, according to pack instructions.
Stir through the paprika and cook for a further minute.
Tip in the tomatoes and cook, without the lid, until the 'sauce' thickens up. Stir frequently.
Cut the bacon into bite-sized pieces and stir into the sauce.
Drain the spaghetti and stir through the sauce.
Serve on warmed plates.

Lovely with HEX cheese grated over.

This is based on a recipe from the easycook magazine.

 

[chocko1]

CHILLI-LIME CORN ON THE COB - Serves 4

Syn Free

4 corn on the cobs, husk and silky threads removed
1 tsp. paprika
Half tsp. smoked paprika
Half tsp. dried chilli flakes
Juice of 1 lime

Heat the grill to High.
Spray 4 x 30cm squares of kitchen foil with Frylight. Add a corn to the centre of each.
Sprinkle with both types of paprika and the chilli flakes.
Squeeze the lime juice over each cob.
Wrap the cobs in the foil to fully enclose.
Grill for 8-10 minutes, turning several times, until cooked.

Great as a Syn Free snack or a starter.

This easy recipe is taken from the Make It Healthy magazine.

 

[chocko1]

BEETROOT AND SMOKED PAPRIKA SOUP - Serves 4

Syn Free

3 medium beetroots, peeled and chopped
Half red onion, finely diced
1 tsp. smoked paprika
1 tsp. tomato puree
1 clove of garlic, crushed
1 litre vegetable stock

Spray a large, non-stick pan well with Frylight and cook the onion and garlic, until softened.
Add in the beetroot and allow to sweat for about 5 minutes or until it begins to soften around the edges.
Season with a little salt and pepper and add in the paprika and puree.
Add the stock and bring to a simmer. Simmer for 15-20 minutes or until the beetroot is nice and soft.
Blend until smooth and, if necessary, add some water to reduce the thickness. Adjust the seasoning, to taste.
Serve in warmed bowls, topped with a dollop of FF Greek yoghurt.

 

[chocko1]

CHIPOTLE TUNA BAKED MACARONI - Serves 4

1 Syn for the whole recipe, if using the cheese as part HEX's

1 onion, finely chopped
2 cloves of garlic, crushed
1 tsp. ground cumin - or to taste
1 tbsp ground oregano - or to taste
1 level tbsp chipotle paste - 1 Syn. Use less, if preferred.
680g passata
2 cans tuna chunks in water, drained and broken up with a fork
Small tin of sweetcorn, drained
250g dried macaroni
Mature Cheddar, grated

Spray a large, non-stick pan well with Frylight and cook the onion, garlic, cumin and oregano until the onion has softened. Quicker with the lid on.
Add the chipotle paste and cook gently for 1 minute, stirring.
Pour in the passata, tuna and sweetcorn and cook over a low-medium heat. Cover with a lid.
Meanwhile, cook the macaroni, according to pack instructions but minus the final 2 minutes of cooking time.
Drain the macaroni well and stir into the tuna mixture. Season with salt and pepper.
Transfer the mixture to a baking dish, sprinkle with the grated cheese and melt under the grill. Ready when the cheese is golden and bubbling.

Lovely served with a side salad.

This is a variation of a recipe on the Fuss Free Cooking site.

 

[chocko1]

SATAY TURKEY OR CHICKEN BURGERS - Serves 3

3 Syns per serving, if using the breadcrumbs as part HEX's.

500g turkey or chicken mince
Half an onion, finely chopped
1 egg, beaten with a fork
1 clove of garlic, crushed
Half tsp. ground ginger
1 tsp. turmeric powder
1 level tbsp Thai Red Curry Paste - 1 Syn
2 tbsp breadcrumbs
2 level tbsp smooth peanut butter - reduced fat - 8 Syns

Mix all the ingredients together, with seasoning to taste, in a large bowl until well combined.
Shape into 6 burger shapes with damp hands.
Cook under a medium grill until thoroughly cooked through.

Lovely served with SW spicy wedges and a side salad.

This is another recipe from Fuss Free Cooking.

 

[chocko1]

BEETROOT RAITA - Serves 4

Slightly over 1 Syn per serving

1 x 90g small, uncooked beetroot, peeled and finely diced
200g FF plain yoghurt
1 tsp. vegetable oil - 2 Syns
1 scant teaspoon mustard seeds
10 large curry leaves
10g sesame seeds - 3 Syns

Mix together the beetroot, yoghurt, salt to taste and half a teaspoon of black pepper.
Heat the oil in a small, non-stick pan.
Add the mustard seeds and, as they start to pop, add in the sesame seeds and curry leaves.
Cook until the seeds are colouring and pour into the raita.

Can be served immediately or chill before serving.

This recipe is by a lady called Anjum Arrand.

 

[Nanny Doreen]

Have caught up with the numbered list. I have not been busy so never got round to it. Give a job to a busy person and it will get done..

 

[chocko1]

Ha ha! Thanks, Doreen - you're a star! xx

 

[chocko1]

CHICKEN TIKKA MASALA - Serves 4

1 Syn for the whole recipe

500g skinless chicken, cut into bite-sized pieces
Handful of fresh coriander, finely chopped
1 level tbsp Very Lazy Garlic/Ginger paste - 1 Syn
200g can chopped tomatoes
1 tsp. paprika
Half tsp. hot chilli powder
Half a cup of FF Greek yoghurt
2 tbsp lemon juice
1 tbsp Tandoori Masala powder
1 tbsp. half and half coriander and cumin powder

Spray a large, non-stick pan well with Frylight and add the chicken, cooking until sealed and browned all over.
Spray another non-stick pan well with Frylight and cook the ginger/garlic paste, half tsp. salt, half tsp. black pepper, half of the fresh coriander, the paprika, chilli powder, coriander and cumin powder for 30 seconds.
Add the tomatoes and cook on high for 2-3 minutes.
Add the yoghurt and simmer gently for 2-3 minutes.
Add the chicken, lemon juice and half a cup of water and simmer for 20 minutes.
Switch off the heat and sprinkle with the remaining fresh coriander before serving.

Good served with basmati rice.

Wanted to make an authentic Tikka Masala, without using paste. Found this and it looks delicious but haven't made it yet. Will do soon though!

This recipe is by Hanifa Hanid.

 

[sookie]

CHICKEN TIKKA MASALA - Serves 4 1 Syn for the whole recipe 500g skinless chicken, cut into bite-sized pieces Handful of fresh coriander, finely chopped 1 level tbsp Very Lazy Garlic/Ginger paste - 1 Syn 200g can chopped tomatoes 1 tsp. paprika Half tsp. hot chilli powder Half a cup of FF Greek yoghurt 2 tbsp lemon juice 1 tbsp Tandoori Masala powder 1 tbsp. half and half coriander and cumin powder Spray a large, non-stick pan well with Frylight and add the chicken, cooking until sealed and browned all over. Spray another non-stick pan well with Frylight and cook the ginger/garlic paste, half tsp. salt, half tsp. black pepper, half of the fresh coriander, the paprika, chilli powder, coriander and cumin powder for 30 seconds. Add the tomatoes and cook on high for 2-3 minutes. Add the yoghurt and simmer gently for 2-3 minutes. Add the chicken, lemon juice and half a cup of water and simmer for 20 minutes. Switch off the heat and sprinkle with the remaining fresh coriander before serving. Good served with basmati rice. Wanted to make an authentic Tikka Masala, without using paste. Found this and it looks delicious but haven't made it yet. Will do soon though! This recipe is by Hanifa Hanid.

Let me know if you do this, as like you I've always used paste x

 

[strawberry]

CHEESY BACON AND POTATO BAKE - Serves 4

6.5 Syns for the whole recipe, if using 4 HEX cheeses

3-4 large potatoes, peeled and thinly sliced
1 level tbsp. flour - 3.5 Syns
2 small shallots or 1 small onion, thinly sliced
6 rashers of bacon or ham, all visible fat removed and chopped into bite size pieces
120g extra mature Cheddar cheese, grated
125ml SS milk - 3 Syns

Pre-heat the oven to 180C/Gas 4. Spray a baking dish with Frylight.
Arrange a layer of potato slices in the baking dish. Sprinkle the flour evenly over the slices.
Put a layer of bacon, shallots and cheese on top of the potato and flour layer and sprinkle with black pepper. Continue with the layering (don't add anymore flour) until all the ingredients are used up, finishing with a layer of potatoes, sprinkled with cheese.
Pour the milk over all the ingredients and bake for one and a half hours.

This makes a tasty accompaniment to a meal.

Making this for me and the OH tonight! Xx

 

[chocko1]

Hope you enjoy it, tink!

Kathy xx

 

[chocko1]

Let me know if you do this, as like you I've always used paste x

Will do, Sian. Won't be this week though. xx

 

[upndown]

Have caught up with the numbered list. I have not been busy so never got round to it. Give a job toii a busy person and it will get done..

SATAY TURKEY OR CHICKEN BURGERS - Serves 3

3 Syns per serving, if using the breadcrumbs as part HEX's.

500g turkey or chicken mince
Half an onion, finely chopped
1 egg, beaten with a fork
1 clove of garlic, crushed
Half tsp. ground ginger
1 tsp. turmeric powder
1 level tbsp Thai Red Curry Paste - 1 Syn
2 tbsp breadcrumbs
2 level tbsp smooth peanut butter - reduced fat - 8 Syns

Mix all the ingredients together, with seasoning to taste, in a large bowl until well combined.
Shape into 6 burger shapes with damp hands.
Cook under a medium grill until thoroughly cooked through.

Lovely served with SW spicy wedges and a side salad.

This is another recipe from Fuss Free Cooking.

Thx Kathy and Doreen - ur both busy yet always make time to update this thread - it's so handy and helps to keep lots of us on plan!xx

 

[cloudy6]

Thx Kathy and Doreen - ur both busy yet always make time to update this thread - it's so handy and helps to keep lots of us on plan!xx

I'll second that. I earmark lots of recipes and don't get around to trying them often enough, but when I do, they're nearly always a hit! Must decide on some for the next few days and shop accordingly. x

 

[chocko1]

Thanks for your lovely comments, both Lindas! I'm always really grateful to Doreen for keeping the index going. She's a computer marvel, compared to me! xx

 

[chocko1]

VEGETABLE AND LENTIL SOUP - Serves 4

Syn Free

1 onion, finely chopped
2 tsp. mild curry powder
200g dried red lentils, rinsed
2 vegetable stock cubes, crumbled
400g can chopped tomatoes
2 potatoes, peeled and chopped
2 carrots, chopped
150g frozen peas

Spray a non-stick pan well with Frylight and cook the onion until soft.
Stir in the curry powder and cook for 1 minute.
Add the lentils, stock cubes, 1.25 litres boiling water, tomatoes, potatoes and carrots.
Cook, covered, for 20 minutes or until the vegetables and lentils are tender.
Add the peas and cook for 5 minutes or until heated through. Season to taste.

Serve with HEX crusty bread.