Delicious meals with minimum ingredients.

[chocko1]

HAM AND VEGETABLE PASTA BAKE - Serves 4

1.5 Syns per serving, if using the cheese as HEX's

1 red pepper, deseeded and finely chopped
1 medium courgette, chopped
1 tbsp. olive oil - 6 Syns
1 small red onion, finely chopped
3 cloves of garlic, crushed
250g dried pasta shapes
2 x 500g passata
100g can sweetcorn, drained
150g cooked, smoked ham or chopped, cooked bacon
100-120g mature Cheddar cheese, grated

Pre-heat the oven to 200C/Gas 6.
Heat the oil in a large frying pan and cook the onion and garlic until softened.
Cook the dried pasta shapes for 5 minutes, then drain (they will only be partially cooked, at this stage).
Pour the half cooked pasta into a large, oven-proof baking dish.
Add the fried onion and garlic, the diced veg, ham/bacon and the drained sweetcorn.
Pour over half of the passata. Combine thoroughly, using a tablespoon.
When the pasta is completely coated, pour over the rest of the passata and combine again.
Bake in the centre of the oven for 20 minutes, then take out and sprinkle evenly with the grated cheese.
Return to the oven for a further 10 minutes, then serve.

If you want to make it go further, you could serve with a jacket potato and some veg/salad.

You could, maybe, try this using Frylight, instead of olive oil but, for 1.5 Syns, using the oil is much easier!
You could, obviously, add in extra ingredients, if you like - mushrooms, extra peppers, etc.

 

[sookie]

I'm getting back to eating so another bash through this thread is needed. XX

 

[chocko1]

INDIAN SPICED GRILLED CHICKEN - Serves 4

Syn Free

4 x skinless chicken breasts
1 cup FF natural yoghurt
4 cloves of garlic, crushed
Juice of one lemon
2 tbsp. fresh ginger, grated
1 tbsp. garam masala
1 tbsp. turmeric
Half tsp. cayenne pepper

Place the chicken in a large food bag.
In a small bowl, whisk together all the other ingredients and season with salt to taste.
Pour over the chicken and marinate in the fridge for 30 minutes or overnight.
Pre-heat the grill to High, then lower and grill the chicken breasts, turning once, until the chicken is thoroughly cooked through.

Makes a lovely lunch, served on HEX bread rolls with a salad.

Recipe by Liz DellaCroce.

 

[Nanny Doreen]

HAM AND VEGETABLE PASTA BAKE - Serves 4

1.5 Syns per serving, if using the cheese as HEX's

1 red pepper, deseeded and finely chopped
1 medium courgette, chopped
1 tbsp. olive oil - 6 Syns
1 small red onion, finely chopped
3 cloves of garlic, crushed
250g dried pasta shapes
2 x 500g passata
100g can sweetcorn, drained
150g cooked, smoked ham or chopped, cooked bacon
100-120g mature Cheddar cheese, grated

Pre-heat the oven to 200C/Gas 6.
Heat the oil in a large frying pan and cook the onion and garlic until softened.
Cook the dried pasta shapes for 5 minutes, then drain (they will only be partially cooked, at this stage).
Pour the half cooked pasta into a large, oven-proof baking dish.
Add the fried onion and garlic, the diced veg, ham/bacon and the drained sweetcorn.
Pour over half of the passata. Combine thoroughly, using a tablespoon.
When the pasta is completely coated, pour over the rest of the passata and combine again.
Bake in the centre of the oven for 20 minutes, then take out and sprinkle evenly with the grated cheese.
Return to the oven for a further 10 minutes, then serve.

If you want to make it go further, you could serve with a jacket potato and some veg/salad.

You could, maybe, try this using Frylight, instead of olive oil but, for 1.5 Syns, using the oil is much easier!
You could, obviously, add in extra ingredients, if you like - mushrooms, extra peppers, etc.

I have been trying to remember this. I always use the macaroni pasta. I do what you have said but instead of pasatta I mix 6 eggs and pour them over and squash down. When cold, I cut it into 4? and freeze. I could not find my recipe or remember it. Now I will have it to hand. Lovely

If I remember right I put cut up broccoli in too.

 

[chocko1]

I'm getting back to eating so another bash through this thread is needed. XX

Hope it helps, Sian! Have a great weekend. xx

 

[hannaali]

80. SPICY INDIAN POTATOES WITH TANDOORI CHICKEN - Serves 4

Syn Free

800g potatoes - Maris Piper are good for this recipe. Cut into quarters.
4 skinless chicken breasts, cubed
50g FF natural yoghurt
2 garlic cloves, peeled and chopped
1 tsp cayenne pepper
2 tbsp. garam masala
1 tbsp. freshly grated ginger (could use dried)
1 tsp turmeric

Spray a frying pan with Frylight and add the cayenne, stirring for about 30 seconds. Allow pan to cool.
Stir in the yoghurt and add the ginger and garlic. Stir in the chicken and marinate for 10 minutes. Thread onto four skewers.
Spray a baking tray with Fylight. Put the potatoes on the tray and spray liberally with Frylight before sprinkling with the turmeric and seasoning well with salt and black pepper.
Place on the top shelf of the oven and cook for 10 minutes before putting the kebabs on another sprayed tray and baking for a further 20-25 minutes. Turn the kebabs halfway through.
Sprinkle the garam masala over the potatoes a few minutes before the end of cooking.
Place the kebabs under a moderate preheated grill for 5 mins to finish off.
Lovely served with a yoghurt and cucumber dip.

On what heat should I put the oven please?

 

[chocko1]

I have been trying to remember this. I always use the macaroni pasta. I do what you have said but instead of pasatta I mix 6 eggs and pour them over and squash down. When cold, I cut it into 4? and freeze. I could not find my recipe or remember it. Now I will have it to hand. Lovely

If I remember right I put cut up broccoli in too.

Sounds like a good variation, Doreen. A bit like a frittata, maybe. xx

 

[chocko1]

On what heat should I put the oven please?

Oh! Really sorry, hannaali! Never noticed I hadn't included an oven temperature! It's 190C/Gas 5. I'll edit that recipe straight away! Actually, the potatoes always work better if cut smaller than quarters too so I'll change that as well. Hope you enjoy it, if you give it a go.

Well done on your 5lb loss, too.

Kathy

 

[hannaali]

Oh! Really sorry, hannaali! Never noticed I hadn't included an oven temperature! It's 190C/Gas 5. I'll edit that recipe straight away! Actually, the potatoes always work better if cut smaller than quarters too so I'll change that as well. Hope you enjoy it, if you give it a go. Well done on your 5lb loss, too. Kathy

Thank you so much, means a lot. Just hope I do well tomorrow - as today I have eaten such big portions of food (for the first time this week, stupidly the day before WI).. I cooked this recipe today - I had to start before I noticed your reply, but I did it on 200 so pretty accurate tbh. Was very good although would probably shorten the time a bit next time as the chicken went a tiny bit dry (especially the end chunks) although that could've been because I cut them very small - so might also make the chunks larger next time. Enjoyed it very much altogether and cooked it as the main course for OH's birthday meal (did the chocolate brownies as dessert - of course they weren't sweet enough for his taste, so added icing sugar and double cream to his - but they definitely satisfied my chocolate craving! I had 4! :O although very impressed they were only 1/2 syn each so I don't feel too guilty!! Thank you for these amazing recipes. They went down a treat xx

 

[chocko1]

So glad it sort of turned out ok. I've edited the recipe now. Lucky hubby, being able to have all the extras with the brownies! Hope he had a lovely birthday. You're very welcome re the recipes and good luck with the rest of your weight loss journey.

Kathy xx

 

[alisonjm]

Just had this thread recommended to me, and I'm so glad I found it! It all looks amazing! Thank you for all the recipes x

 

[chocko1]

Thanks very much, alisonjm and please thank the person who recommended it to you. Very kind of them. I hope some of the recipes help you out, with keeping your meals varied and full of taste, while the pounds slip away.

Kathy x

 

[chocko1]

SLOW COOKER PORK VINDALOO (this bit is minus the sauce as it didn't all fit within 10 ingredients and also because the recipe without the sauce would be fine on its own anyway - Serves 4

750g lean pork shoulder steaks, cut into 2 inch pieces (this should be the amount left after trimming off the fat)
6 small new potatoes, halved
2 medium onions, finely chopped
1 tbsp. tomato puree
400g can chopped tomatoes
1 cinnamon stick
100ml chicken stock

If making this as just a plain chicken dish, just put everything into the slow cooker, season to taste and cook on High for 4 hours or Low for 8 hours.
If there is too much liquid left at the end of cooking, transfer to a large pan and boil rapidly on the hob until the desired consistency is reached.

Serve with lots of fresh veg and either rice or extra potatoes.

Ok. So there's a bit of cheating going on again here but I couldn't fit it in, without going over the 10 ingredients, otherwise!

If you want to have this as a Vindaloo, you'll need the spicy marinade from the recipe below too.

 

[chocko1]

VINDALOO SAUCE - Serves 4 (To go with the above recipe, to make a Pork Vindaloo)

1 tsp. cumin seeds
2 tsp. chilli powder or 2 dried chillies
3 cardamom pods
1 tsp. turmeric
3 cloves of garlic, crushed
1 tsp. black peppercorns
1 inch piece of ginger, finely chopped
3 tbsp. cider vinegar

Grind all the ingredients together in a pestle and mortar. Season with a little salt.
Blend to a smooth paste in a blender or food processor.
Marinate the pork chunks in the marinade, in the fridge, for about 2 hours.
Add to the slow cooker at the beginning of the cooking process above.

Serve with boiled or steamed rice.
Good served with FF natural yoghurt, chopped coriander and some finely chopped red onion.

This is a Tesco recipe.

 

[upndown]

PORK AND CHORIZO MEATBALLS - Serves 4

2.5 Syns per serving

200g extra lean pork mince
150g fresh chorizo sausage, the meat extracted from the skin - approx. 10 Syns
1 small onion, finely chopped
A few sprigs of oregano, leaves removed

Put the minced pork, chorizo, oregano and a pinch of salt and pepper in a bowl and mix together with your hands (the chorizo takes a bit of work as it's much firmer than the mince).
Divide into 12 balls.
Pop them on a baking tray, cover with clingfilm and set aside in the fridge.
Spray a non-stick frying pan with Frylight and add the meatballs.
Fry gently over a low heat for 10 minutes, turning them over once.
Drain off any excess fat. Pour in the sauce (below) and cook for a further 15 minutes, then stir through the basil.

Mmm... had these last night - really filling and a real treat - they don't seem like 'diet' food at all - hubby really enjoyed them too - we had them with pasta - so just 2.5 syns - thanks again Kathy - will be cooking this again! xx

 

[chocko1]

You're really welcome, Linda. Glad you both enjoyed them. I always think, anything with chorizo in has got to be a winner! I can never believe how low in Syns chorizo is, either. Hope you're having a good day. Enjoy the rest of your weekend. xx

 

[chocko1]

VEGETABLE AND COCONUT CURRY - Serves 4

Approx. 4.5 Syns per serving

2 level tbsp. Madras curry paste, or to taste - 4 Syns
1 large onion, finely chopped
1 tsp. cumin seeds
2 sweet potatoes, cubed
2 carrots, thinly sliced
1 cauliflower, cut into small florets
300ml vegetable stock
400ml reduced-fat coconut milk - 14.5 Syns
250g green beans, trimmed

Spray a large, non-stick pan well with Frylight and cook the curry paste and onion until the onion starts to soften. Quicker with a lid on.
Add the cumin seeds, sweet potato, carrots and cauliflower and cook for another 5 minutes, stirring frequently.
Add the stock and coconut milk.
Bring to a simmer, then cover and cook for 15 minutes. Cut the beans in half, add to the pan and cook for a further 10-15 minutes, or until all the veg is tender. Season to taste.

Good served with basmati rice.

Could also add finely chopped BNS, maybe and/or red peppers.

This is based on a Tesco recipe.

 

[chocko1]

TOFU AND VEGETABLE STEW - Serves 4

3 Syns per serving

2 tbsp. olive oil - 12 Syns
450g chilled tofu, shredded or cubed. Before using, wrap the tofu in several changes of kitchen roll and place a weight on top, i.e., a heavy book. Tofu needs to be dried out before using, so it can absorb the flavours.
1 large onion, sliced or chopped
1 clove of garlic, crushed
2 carrots, peeled and cut into batons
Half a small cabbage, shredded
2 courgettes, sliced
400g can chopped tomatoes
250ml vegetable stock
Tomato puree, to taste

Heat the oil in a large pan over a moderate heat. Add the onions and garlic and cook until soft.
Add all the vegetables, tomato puree and stock and stir.
Season and simmer for 45 minutes, adding the tofu for the last 30 minutes of cooking time.
Season again if necessary, then serve.

Although I have never tried this, it is suggested that you can add in a bay leaf and some freshly chopped basil, if you like. It is also supposed to be good with a little balsamic vinegar added and maybe a dash of lime or lemon juice stirred through, just prior to serving.

This is based on a Tesco recipe.

 

[chocko1]

PURPLE SPROUTING BROCCOLI WITH RED PEPPER AND CHILLI - Serves 6

1 Syn per serving

750g purple sprouting broccoli, broken into small florets
1 red pepper, deseeded and finely sliced
1 tbsp. olive oil - 6 Syns
Pinch of dried chillies

Cook the broccoli in a pan of boiling water for 3-4 minutes, or until tender. Drain well.
Meanwhile, heat the oil in a frying pan and fry the red pepper until just tender, add a pinch of dried chillies, fry for a few seconds then tip into the broccoli and toss well.

A Tesco recipe.

 

[upndown]

STICKY CHILLI CHICKEN - Serves 6

3 Syns per serving

6 skinless chicken thighs or breasts
3 tbsp. Discovery chipotle paste - 2.5 Syns
3 tsp. ground coriander
2 tbsp. olive oil - 12 Syns (sorry, it doesn't work anywhere near as well with Frylight)
Juice of 1 lime
2 onions, each cut into 8 wedges
6 cloves of garlic, bashed flat
1 mild red chilli, deseeded and finely chopped
1 tbsp. muscovado sugar - 3 Syns
200 ml chicken stock

Heat the oven to 200C/Gas 6.
Put the chicken into a plastic food bag with 2 tbsp. of the chipotle paste, the ground coriander, 1 tbsp. of the oil, a squeeze of lime juice and a grinding of black pepper.
Marinate for at least 30 minutes but, much better, overnight.
Tip into a roasting tin, scatter the onion over, drizzle with the remainder of the oil, then roast for 1 hour, until the chicken is turning golden.
After 30 minutes, tuck the garlic in around the chicken.
Lift the chicken and onions out of the tin and onto a warmed plate.
Turn the oven to Low and keep the chicken warm, uncovered.
Place the tin on the top of the hob, spoon off any excess fat, then add most of the chilli and fry for 2 mins until fragrant.
Stir in the sugar and remaining chipotle paste, then add the stock and bubble down for about 5 mins, until you have a sticky sauce.
Season with salt and pepper and another squeeze of lime juice.
To serve, spoon the sauce and garlic over and around the chicken and scatter with the remaining chilli.

Lovely served with rice salad.

Kathy - just had this for dinner - hubby said it was divine - think he meant the food and not me Hard to believe it was only 3 syns per portion! Thanks again for another recipe that will be a regular here! xx