Delicious meals with minimum ingredients.

[upndown]

Ha ha! Welcome back, Llamasoks. I know what you mean about lack of willpower! Why are so many things that are delicious bad for us?! Still waiting for someone to come up with a Syn Free bar of chocolate!

Kathy xx

Please let us know immediately if u ever find one and I'll do the same for u xx

 

[strawberry]

You're very welcome, tink. Only just noticed how much weight you've lost! Well done, you! xx

Thank you Kathy
Not there yet but almost x

 

[chocko1]

CHILLI CHICKEN PASTA WITH RED PESTO SAUCE - Serves 4

3.5 Syns per serving

400g dried pasta shapes
1 large red onion, finely sliced
4 spring onions, finely sliced
4 skinless chicken breasts, cut into 2 cm strips
4 level tbsp sweet chilli sauce - 6 Syns
6 level tbsp Weight Watchers creme fraiche - 3 Syns
2 level tbsp red pesto - 5 Syns
1 clove of garlic, crushed
80ml vegetable stock

Spray a large pan well with Frylight and gently cook the onion and garlic until softened. Quicker with a lid on.
Add the chicken strips, pushing the onion to one side of the pan, and fry until browned all over.
Season the chicken with salt and pepper as it cooks.
Add the vegetable stock to the pan, using a wooden spoon to scrape the base of the pan, to loosen any bits.
Bring to a gentle simmer and cook until the stock reduces to the consistency of a sauce.
Cook the pasta in a separate pan, according to pack instructions. Leave a bite to the pasta.
Add the red pesto, sweet chillli and creme fraiche to the sauce and leave to simmer gently.
Drain the pasta thoroughly, add to the sauce and mix well.
Season with salt and pepper to taste.

Lovely with a dash of lemon juice added at the end and with some chopped basil stirred through.

This recipe is a take on one by the chef, Paul Ainsworth.

 

[chocko1]

RED PEPPER AND GOAT'S CHEESE ALFREDO - Serves 2

Syn Free, if using the cheese as HEX's

2 red peppers, deseeded and quartered
1 red onion, finely chopped
2 cloves of garlic, crushed
150g dried spaghetti
A handful of basil, very finely chopped - no big pieces of leaves
Tomato puree
2 large eggs
200g 0% fat Greek yoghurt
100ml vegetable stock
55g goat's cheese plus 5 g more for garnish

Pre-heat the oven to 200C/Gas 6.
Bake the peppers in the oven for 20-30 minutes, or until slightly charred.
Cook the pasta according to pack instructions and so the end of cooking coincides with the sauce being ready.
Spray a non-stick pan well with Frylight and gently fry the onion and garlic until the onion is soft. Using a lid speeds this up.
Mix the eggs, yoghurt, vegetable stock and the 55g goat's cheese together and pour over the onion. Season to taste and stir until the cheese melts.
Remove the skin from the charred peppers.
Put the sauce and peppers into a food processor, along with a handful of the freshly torn basil and a good squeeze of tomato puree. Blend until very smooth.
Toss this sauce with the drained pasta.
Serve on warmed plates, garnished with more basil and the remaining 5g of cheese.

This recipe is by Amy Jones. She writes the blog, She Cooks, She Eats. She recommends not trying it, unless you have a food processor because you need the sauce completely smooth and creamy!

 

[chocko1]

TOMATO AND VEGETABLE SAUCE (Good for pasta, etc.) - Makes a large batch, that can be frozen.

6 Syns for the lot

1 tbsp olive oil - 6 Syns
2 small onions, peeled and chopped
1 small leek, thoroughly washed and chopped
2 red peppers, deseeded and chopped
2 courgettes, chopped
2 carrots, thinly sliced
1 large pinch of dried oregano
2 bay leaves
4 x 400g cans plum tomatoes
1 small butternut squash, peeled and seeds and stringy bits removed, chopped into small chunks

Heat a large, non-stick pan over a medium heat and pour in the oil.
Add the onions, leek, peppers, courgettes, carrots and herbs.
Cook slowly for about 20 minutes, with the lid on, or until all the veg is nice and soft.
Add the tomatoes, BNS, 500ml of water and a pinch of salt and black pepper to the pan.
Bring to the boil and simmer gently for about 30 minutes or until the BNS is soft.
Take out the bay leaves and allow the sauce to cool slightly before blitzing with a blender or in a food processor until nice and smooth. Could leave some chunks in, if you prefer.
Check the seasoning.

This is based on a Jamie Oliver recipe and he says it makes lots. He suggests letting it cool completely, then bagging it up and freezing in handy portion sizes. He also uses 2 sticks of celery in his, which he trims and chops, adding them in along with the onions, leeks, etc.

 

[upndown]

'[;okjhgfgyuip-00po9i87upoiuy76t5r4e3w2q1`

Was cleaning keyboard and this came up. Saved too.

Just for reference Kathy Sainsbury BGTY sausages are 1 syn each. I wouldn`t worry about changing any recipes cause they used to be 1/2 .

hee hee - not good news on those sausages - going to try the free SW ones soon! xx

 

[strawberry]

VEGETABLE CURRY - Serves 3-4

2 Syns for the whole recipe, if using the almond milk from your HEX

2 sweet potatoes
1 level tsp. butter - 2 Syns
Half an onion, finely chopped
4 cloves of garlic, thinly sliced or crushed
240ml unsweetened almond milk
Half a cup of water
1 tbsp curry powder, or to taste
Half tsp. garam masala
Mixture of vegetables, whatever you fancy

In a large, non-stick pan, heat the butter over a medium heat.
Add the chopped onion and garlic and saute until tender.
Meanwhile, be boiling or steaming your sweet potato, which has been peeled and cut into chunks.
Transfer the onion, garlic and sweet poato chunksinto a blender and add the rest of the ingredients, apart from the veg selection, along with salt to taste.
Blend well, scraping down the sides, until everything is creamy. Adjust the seasoning, if necessary.
This is your curry sauce.
Cook up a variety of fresh veg, leaving some bite in them.
When cooked and drained, stir the curry sauce into them and simmer gently for 5-10 minutes, until piping hot.

Lovely served with boiled rice, well rinsed and cooked quinoa or cauliflower rice.

If the sauce is a little thick, thin down with some vegetable stock. If preferred, you can substitute the almond milk for Light Coconut milk but don't forget to alter the Syn value!

This recipe is by a lady called Megan Gilmore.

Had this for tea tonight and it was gorgeous, can see it becoming a favourite of mine! Perfect on a green day
Thanks again Kathy x

 

[chocko1]

So glad you enjoyed it, Tink. xx

 

[dudette2001uk]

SPANISH SAUSAGE HOTPOT - Serves 4

Approx. 1.5 Syns per serving

8 Syn Free SW sausages - I have only been able to use BGTY sausages so far.
100g diced chorizo - 6.5 Syns
1 onion, finely sliced
3 cloves of garlic, crushed
2 tsp. smoked paprika
2 x 400g cans chopped tomatoes
1 tbsp. sweetener, or to taste - I tend not to add any but that's my personal choice.
150g green beans, halved down the middle
100g grilled red peppers, without oil, drained and sliced

Cook the sausages, either under the grill or in a large, non-stick pan, until browned on all sides and NEARLY cooked through.
Transfer to a chopping board and thickly slice.
Add the chorizo to the same pan (if using the pan method to cook the sausages) and cook until the oils run.
Add the onion and garlic and sauté, stirring occasionally, until the onion has softened.
Stir in the paprika and cook for 30 seconds, stirring.
Add the tomatoes, sweetener (if using) and 75ml boiling water. Bring to a simmer.
Add the sausages, beans and peppers.
Simmer, stirring occasionally, for 5 minutes or until the beans are just tender and the sausages completely cooked through.
Season to taste.

Lovely served with HEX crusty bread or a jacket potato.

This recipe is based on one by the Eat In magazine. In the original recipe it adds a tablespoon of olive oil at the beginning. I have made this, successfully, in a good quality, non-stick pan, with no problems.

This sounds lovely, once I'm back in work I shall be trying this


Sent from my iPad using MiniMins.com

 

[chocko1]

GARLIC MUSHROOMS ON TOAST - Serves 4

1 Syn per serving, if using the bread as a HEX

1 level tsp. unsalted butter - 2 Syns
2 cloves of garlic, chopped or crushed
250g Portabellini mushrooms, sliced
250g chestnut mushrooms, sliced
Handful of snipped chives
4 level tbsp Weight Watchers or Yeo 0% fat creme fraiche - 2 Syns

Heat the butter in a large non-stick frying pan and cook the garlic, over a gentle heat for 1 minute.
Add the mushrooms and stir-fry them for about 10 minutes or until tender.
Meanwhile, be toasting your HEX bread.
Stir a large handful of snipped chives and 4 level tbsp. creme fraiche into the mushrooms.
Spoon over the hot toast and serve immediately.

A lovely quick lunch idea from Waitrose.

 

[chocko1]

SPAGHETTI IN A MUSHROOM, BACON AND RED WINE SAUCE - Serves 4

Approx. 4 Syns per serving but SO worth it!

350-400g dried spaghetti
1 tbsp olive oil - 6 Syns
250g bacon, all visible fat removed and chopped into small chunks
2 medium sized onions, finely chopped
2 cloves of garlic, crushed
100g tomato puree
300g dried mushrooms
250ml red wine - 9 Syns
3 tbsp. chopped parsley - fresh, frozen or dried will do

Soak the dried mushrooms in warm water. Do not completely cover with the water.
Heat the oil in a large, non-stick pan or wok and, once hot, add the bacon pieces.
Once crispy, add the onions and, after about 4 minutes, add the garlic.
Meanwhile, be cooking the pasta according to pack instructions.
After about 2 minutes, stir in the tomato puree. If you prefer a different amount, add as much or as little as you like.
Now, drain the mushrooms and add the water directly into the pan. Stir in until a thick sauce is formed.
Now add the wine and stir well.
Add the mushrooms and stir in.
When the pasta has been well drained, toss into the sauce. The sauce should just cling to the pasta, so don't expect lots of liquid. Add the parsley and stir well. Season according to taste.

Lovely with HEX cheese grated over.

This is based on a recipe by the Health Inspirations blog.

 

[chocko1]

BACON-WRAPPED CHICKEN WITH LEEKS, PEAS AND BASIL - Serves 4

0.5 Syns per serving

4 skinless chicken thighs and 4 skinless chicken drumsticks
Handful of fresh basil
8 rashers of smoked bacon, all visible fat removed
1 tsp. vegetable or sunflower oil - 2 Syns
2 medium leeks, trimmed and sliced thickly, at an angle
200ml chicken stock
Frozen garden peas

Season the chicken with black pepper and put one basil leaf on top of each piece. Tightly wrap it up with a rasher of bacon and tuck the bacon round, to stop it unravelling.
Heat the oil in a large, shallow frying pan. Add the chicken and fry for 5 minutes on each side, or until the bacon is golden. Remove to a plate.
Add the leeks to the pan and soften in the juices.
Return the chicken pieces, basil side up, pour in the stock, then cover the pan and simmer for 25 minutes or until the chicken is tender.
Tear half of the remaining basil into the sauce, stir in the peas, then simmer for a few minutes more, until the peas are tender.
Check the seasoning and scatter the rest of the torn basil over the dish.

Lovely served with mashed potatoes.

This recipe is from the British Leeks website. I have tried it with Frylight but the leeks definitely cook better in the oil and, after all, what's half a Syn per serving?!

 

[chocko1]

SWEET FRUIT OMELETTE - Serves 1

Syns dependent on how much honey you use - 1 tsp. = 1 Syn, 1 tbsp. = 2.5 Syns

2 large eggs, separated
1 tbsp. granulated sweetener
1 banana
25g raspberries
Half an apple, cut into small pieces
A little runny honey

Put the egg yolks, half the sweetener and 1 tbsp. water into a small bowl and beat together with a fork.
Whisk the egg whites until they form soft peaks.
Fold in the egg yolk mixture carefully, making sure everything is combined.
Spray a small, non-stick frying pan with Frylight - Buttery is best.
Heat gently and, when hot, add the egg mixture and cook until the base is cooked and browned.
Place the pan under the grill and cook until the top is set and firm.
Tip the omelette onto the warmed serving plate and spoon the fruit onto one half.
Drizzle with runny honey and carefully flip the empty half over, until the fruit is enclosed. Enjoy!

Obviously, you can vary the filling. Maybe use strawberries and other berries, mixed into a few spoonfuls of FF Greek yoghurt.

This recipe is based on one from the Good to Know recipe site.

 

[chocko1]

SPICY AFGHAN CHICKEN - Serves 4

Syn Free

500g FF Greek yoghurt
8 chicken thighs, skinless
1 onion, finely chopped
5 cloves of garlic, chopped or crushed
1 green chilli, finely chopped
1 tsp. ground coriander
1 tsp. ground cumin
3 cardamom pods, crushed
1 tsp. hot paprika
Small bunch of fresh coriander, finely chopped

Spray a medium, lidded casserole pan well with Frylight.
Brown the chicken in batches, then remove from the pan with a slotted spoon and set aside.
Gently cook the onion until softened - easier with the lid on. For the last minute of cooking, add the garlic and chili.
Next, tip in the spices and toast them over a low heat for one minute.
Add the Greek yoghurt, chicken and a splash of water to the pan and give it a good stir.
Add the chopped coriander and a little salt and pepper, stir, then cover with a lid and let it poach away slowly for 20-25 minutes.
The curry is ready when the chicken is cooked through and tender and the sauce has thickened. Add a little more water, if necessary.

Lovely served on a bed of basmati rice and garnished with fresh mint and coriander.

This recipe is by Gizzi Erskine, although he does use 1 tbsp of groundnut or vegetable oil, instead of Frylight. I haven't tried this, and won't be doing because I'm a complete spice wimp but thought one of you brave souls might like it!!

 

[chocko1]

PORK AND CHORIZO BURGERS - Serves 4

Approx. 1.5 Syns per serving

100g diced chorizo - 6.5 Syns
1 red onion, finely chopped
350g extra lean minced pork
3 level tbsp. FF Greek yoghurt

Put the chorizo in a large, non-stick frying pan and cook over a medium heat until the oils are released.
Add the onion and cook for about 8 minutes or until soft.
Transfer to a bowl and cool. Wipe the pan clean with kitchen roll.
Mix the pork mince and the yoghurt into the onion/chorizo mixture and shape into 4 burgers. Cover and chill for 20 minutes.
Spray the frying pan with Frylight and cook the burgers, over a medium heat, for 4-5 minutes on each side or until thoroughly cooked through.

Either serve in HEX bread rolls with a huge side salad or with SW spicy wedges and salad or baked beans, etc. In other words, with whatever you like!

 

[chocko1]

PEPPER AND YOGHURT COLESLAW

Syn Free, if using the cheese as part HEX's (Suppose you could actually omit the cheese).

50g drained red peppers, chopped
275g cabbage, finely shredded
1 large carrot, coarsely grated
2 tbsp. lemon juice
75g half-fat mature Cheddar cheese, grated
250g FF Greek yoghurt

Mix together the yoghurt, peppers, cabbage, carrot, lemon juice and cheese.
Season with a little black pepper.
Lovely served with the above burgers and lettuce.

Both these recipes are based on ones from the FAGE website.

 

[chocko1]

SPICED CHICKPEA BURGERS - Serves 4

3 Syns for the whole recipe, if using the bread as part HEX's

4 tbsp FF Greek yoghurt
75g fresh breadcrumbs
Handful of torn basil leaves
2 x 400g cans chickpeas, drained well
3 level tbsp. sundried tomato paste - Nando's with Basil Peri Peri - 3 Syns
2 cloves of garlic, crushed
Pinch of chilli flakes, optional

Put the bread into a food processor and whizz into breadcrumbs.
Add the chickpeas, basil, tomato paste, yoghurt, garlic and chilli flakes, if using.
Season and whizz again until everything is well chopped and coarse.
Shape into 4 large burgers.
Spray a large, non-stick frying pan with Frylight and heat to a medium heat.
Add the burgers and cook for 5 minutes on each side, until golden brown and piping hot.

Lovely served with a side salad.

Another recipe based on one from the FAGE site.

 

[sookie]

KFC BURGERS - Serves 2 Syn Free, if using the bread as a part HEX 1 large skinless chicken breast 1 egg, beaten 2 slices of wholemeal bread 2 tsp. garlic powder 2 tsp. mustard powder - can omit 2 tsp. smoked paprika 2 tsp. dried thyme 2 tsp. dried oregano 1 tsp. ground ginger Put the bread into a food processor and process until it resembles fine breadcrumbs. Put into a bowl with all the herbs and spices and salt, to taste. Slice the chicken breast in half, horizontly. Pre-heat the oven to 220C/Gas 7. Tip the beaten egg into a bowl or plate and dip the chicken into the egg, making sure it is well covered. Then dip the chicken into the breadcrumb mixture, covering the chicken completely. Put onto a baking tray, lined with non-stick baking parchment, spray with Frylight and cook for about 45 minutes. It may need a little longer, depending on the thickness of the chicken. Lovely served with SW wedges/chips and a huge side salad. This recipe is also based on one from the hungryhealthyhappy blog.

Will have to try this as I just love the KFC zinger burger.. Any idea on what to add to make it a bit more spicy. X

 

[sookie]

OMG only been away a few days and loads more recipes to add to my app.. X

 

[chocko1]

Hiya, Sian! Not heard from you for a few days! Must admit, I did think of you when I typed up the Pork and Chorizo Burgers! Have you noticed, Darren has dedicated a whole section of the itemized index to chorizo?!!

You could maybe try adding a crumbling of dried chilli flakes to the KFC recipe, to make it more spicy, I suppose. Let me know what you decide and how it turns out.

Hope things are going well for you. Good to hear from you. xx