Delicious meals with minimum ingredients.

[chocko1]

STICKY CHICKEN THIGHS WITH LEMON AND HONEY - Serves 2-3, depending how hungry you are!

2 Syns per serving for 3 people or 3 per serving for 2 people

1 tbsp. black pepper
2 lemons, juice only
2 level tbsp. of runny honey - 5 Syns
2 level tsp of grainy mustard
2 garlic cloves, crushed
6 large skinless chicken thighs, bone in - more tasty than breast

Preheat the oven to 200C/Gas 6.
Add the pepper, lemon juice, honey, mustard and garlic into a bowl and mix well.
Place the chicken thighs into a large roasting tin and pour the lemon and honey mixture over, leaving it to marinate for as long as possible, preferably overnight.
Sprinkle with salt to taste, then cook in the oven for 45 minutes, turning halfway through cooking so the thighs become lovely and sticky. Check they are cooked through before serving.

Lovely with rice or on top of a crisp salad. Also yummy with baby roast potatoes.

 

[chocko1]

THREE BEAN CHILLI - Serves 4

Syn Free

400g can kidney beans in chilli sauce
400g can chopped tomatoes
200g can haricot beans, drained
200g can adzuki beans, drained
1 onion, chopped
1 garlic clove, chopped
1 tsp chilli powder
1 tsp granulated sweetener

Spray a large pan with Frylight, add the onion and garlic and fry for 5-10 minutes until the onions are soft. Add a dash of water if they are sticking.
Add the chilli powder and cook for a further minute. Add the kidney beans, tomatoes, haricot beans, adzuki beans, a pinch of salt and the sweetener. Stir thoroughly to combine.
Bring to the boil and then reduce to a simmer for ten minutes, stirring occasionally.

Good served with jacket potatoes, boiled rice or, if you have enough Syns, warmed tortillas. I sometimes stir some baby spinach through to up the veg count and, if you prefer it spicier, just add in some more chilli powder, some cayenne or some paprika to taste. Can also use different beans, of course.

Lovely with a HEX cheese grated on top.

 

[dirtydancing]

[h=1]Mixed bean bake[/h]This is a good protein-packed meal for vegetarians. I tend to prepare it earlier in the day then it is ready to put in the oven later on.
syn free if using cheese as a hex a

• frylight
  
• 1 onion, chopped
• 1 clove garlic, crushed
• 1 leek, chopped
• 1 pepper (any colour), chopped
• 1 large carrot, chopped
• 2 tins chopped tomatoes
• 3 tins beans (I use 1 tin kidney beans, 1 tin butter beans, 1 tin cannellini beans but you can use any)
• Mixed herbs and black pepper (optional)
• Grated cheese

spray frylight in a large saucepan, then add the onion, garlic, leek and pepper and fry until soft. Add the carrot, tinned tomatoes and beans. If you like you can put some mixed herbs and pepper in too. (I also sometimes put a courgette in).
Cover and simmer for about 30 minutes.
Transfer into an oven proof dish and cover with grated cheese then bake in the oven at Gas 5/190 C for about 10 minutes, until the cheese is going brown.
Serve on its own or with salad, crusty bread or garlic bread.

 

[staceyweb]

Parmesan Chicken
Syn free if using healthy extras. Adjust if not

Makes 1.

Ingredients:
Chicken breast
2 slices of wholemeal bread HE
1 egg beaten
2 extra light laughing cow cheese trianges part of your HE
Any low fat cheese grated rest of HE
Tsp parsley i use dried
Tsp garlic granules

Method:
1. Preheat oven to 200°c
2. Wazz bread, parsley and garlic in a food processor until breadcrumbs then place in a decent sized bowl
3. Put beaten egg in a bowl
4. Coat chicken in the egg then coat in breadcrumbs and place on a baking tray. Pop into the oven for 25 mins.
5. Top with the triangles and bake for another 5 mins then take out and spread the cheese so it covers all of the chicken.
6. Top with grated cheesr grill until bubbly.
7. Serve with salad or SW chips

The full fat version is nicknamed a parmo that is made with bechamel sauce instead of the triangles and is my hometowns contribution to food lol its lovely my partner prefers these to the takeaway version

 

[chocko1]

Thanks to both of you. Wish I wasn't such a techno-phobe so I could add pictures to mine!! x

Kathy

 

[staceyweb]

Easy peasy speedy burgers

Syn free is using healthy extras. Adjust if not.

Ingredients:
Extra lean beef mince
Onion finely chopped
Soy sauce
Salt/pepper to season
Wholemeal bread roll HE

Extras if wanted:
Low fat cheese slice HE
Bacon with fat removed
Sliced tomato
Shredded lettuce
Diced onion
Slices gherkin

Method:
1. Pre heat oven to 180. Whack the mince and onion in a bowl. Take your frustration out kneading it all together. Add a dash or two of soy sauce (some people also use worchester sauce but im not keen on it) season with salt and pepper and carry on beating it up.
2. Shape into patties about palm size and put into the oven middle ish shelf for 15 mins. I always cut one in half to see if its cooked through
3. Put in your bun and add whatever tickles your fancy from the list above and serve with some salted and peppered SW chips

NOM!

 

[chocko1]

CHICKEN DHANSAK - Serves 4

Just under 1 Syn per serving

6 skinless chicken thigh fillets or 500g chicken breast, diced
400g chopped tomatoes
410g can lentils, drained
1 red onion, finely diced
3 tbsp. medium curry paste - most are 1 Syn per level tbsp.
2 cloves of garlic, crushed

Spray a wok or deep sided frying pan with Frylight and heat. Fry the onion until soft, add the garlic and fry for a further minute.
Add the chicken and fry for a few minutes to brown a little, stir in the curry paste and gently cook for another minute.
Stir in the tomatoes and lentils, bring to the boil and reduce to a simmer for 20 minutes or until the chicken is tender and thoroughly cooked.
Serve with boiled rice and maybe some mango chutney but don't forget to Syn this!

 

[staceyweb]

Spaghetti and meatballs

Syn free

Ingredients:
Spaghetti
Extra lean beef mince
Onion finely chopped
Tub of passata
Tsp garlic
Tsp parsley
Beef oxo cube
Tsp sweetner
Salt and pepper to tast

Method:
1. Cook spaghetti according to packet
2. Combine mince and onion together in a bowl and shape into little balls.
3. Fry off in a non stick frying pan until cooked through.
4. Add passata, garlic, parsley, oxo cube, sweetner, sprinkle of salt and a shake of pepper and heat through. I generally add a tiny bit of water and letter the meatballs simmer in the sauce for 10 mins to get the flavour through but can be served as soon as passata is hot.
5. Plate up pasta and dish out the meatballs and sauce over it

 

[chocko1]

VERY EASY CREOLE RICE WITH CRAB - Serves 4

Syn Free

1 onion, chopped
3 peppers, one of each colour, deseeded and diced
200g can veggie chilli - Morrison's, M+S are Free, not sure about the others but would presume so.
200g canned, chopped tomatoes
225g long-grain rice
600ml vegetable stock
1 tsp each of fresh, chopped chives and fresh, chopped parsley
212g can crab in brine, drained

Spray a pan with Frylight. Add the onion and peppers and cook over a moderate heat for about 5 minutes or until they have softened.
Stir in the chilli, tomatoes and rice. Stir for a minute or two before adding the stock. Bring to the boil then simmer for 25 minutes or until the rice is cooked.
Stir in the chives and parsley and season to taste with salt and pepper.
Roughly flake the crab into the rice mixture and heat through for a few minutes.

 

[chocko1]

SALMON PATE - Serves 4

1.5 Syns per portion

213g can pink salmon, drained
100g low fat soft cheese - 6 Syns
1 tbsp. dill
2 tsp lemon juice

Discard any bones and skin from the salmon and place it in a bowl with the cream cheese.
Add the dill and lemon juice.
Mash together and season to taste with black pepper. Chill until ready to use.

Lovely served with a HEX chunk of bread, toasted and with a side salad. Also great for dipping veggie crudités in. If you like, you could replace the dill with chopped chives.

 

[chocko1]

ROASTED RED PEPPER SOUP - Serves 2

Syn Free

2 red peppers, quartered and deseeded
1 red onion, halved and cut into thin moons
3 garlic cloves, crushed
1 sprig of rosemary, leaves finely chopped
Half a lemon, zested
400g can plum tomatoes

Preheat the oven to 200C/Gas 6. Spray a baking tray, preferably covered with foil to protect it, liberally with Frylight. Place the peppers on the tray, spray these liberally too and roast for 30 minutes or until soft and blackened in parts. Remove from the tray and wrap in foil. Once cool enough to touch, peel off the skins and set aside.
Spray a pan well with Frylight and add the onion, along with a pinch of salt. Fry over a low/medium heat for about 30 minutes, stirring occasionally.
Add the garlic, rosemary and lemon zest to the pan. Fry for a few minutes before adding the tomatoes.
Gently break down the tomatoes with a wooden spoon, bring to the boil and allow to simmer until a rich, thick sauce is created.
Stir occasionally, adding water if it starts to dry out. Add the roasted peppers, along with 400ml boiling water and a pinch of black pepper. Bring to the boil and simmer for 20 minutes.
With a stick blender, puree to a smooth and thick consistency.

Could season with smoked paprika if you prefer a spicier soup.

 

[celtic-chick]

Thanks for adding, celtic-chick. Slimming Eats is a good site, isn't it? This sounds lovely. Will give it a go. x

Kathy

Yeah Kathy.Slimmingeats is a great site.So many amazing recipes on it.

 

[chocko1]

SUMMER BERRY FOOL - Serves 4

Slightly over 4 Syns per serving.

200g strawberries, halved
200g raspberries, halved
200g low fat soft cheese
150g Fat Free natural yoghurt
1 tsp vanilla extract
Sweetener to taste

Reserve roughly one third of the strawberries and raspberries and blend the rest into a puree. This is where some of the Syns come in - strawberries, pureed = 1.5 per 100g
raspberries, pureed = 1 per 100g
Beat together the soft cheese, yoghurt, vanilla extract and sweetener, to taste.
Combine half the soft cheese mixture with half the pureed berries.
Reserve a few berries for decoration, then place the remainder in the base of four serving dishes.
Top with a layer of the plain soft cheese mixture, then with a layer of the plain berry mixture and finally a layer of the pureed berry and soft cheese mixture.
Decorate with the reserved fruit and chill until ready to serve.

This is a lovely, refreshing dessert, that tastes indulgent, if you have Syns to spare.

 

[julianna]

SALMON PATE - Serves 4

1.5 Syns per portion

213g can pink salmon, drained
100g low fat soft cheese - 6 Syns
1 tbsp. dill
2 tsp lemon juice

Discard any bones and skin from the salmon and place it in a bowl with the cream cheese.
Add the dill and lemon juice.
Mash together and season to taste with black pepper. Chill until ready to use.

Lovely served with a HEX chunk of bread, toasted and with a side salad. Also great for dipping veggie crudités in. If you like, you could replace the dill with chopped chives.

Could you use quark

 

[dirtydancing]

some lovely recipes. thanks

 

[chocko1]

Could you use quark

I suppose you could, Julianna but I never have done so can't vouch for the flavour. Maybe it will just take on the other flavours though and then, of course, it'll be Syn Free. Let me know if you give it a go with Quark - the less Syns, the better! x

Kathy

 

[julianna]

I certainly will kathy and thankyou x

 

[chocko1]

HUNGARIAN GOULASH - Serves 4

1 Syn per serving

1 onion, sliced
450g cubed braising steak, all visible fat removed
1 level tbsp. flour - 3.5 Syns
1 tbsp. hot paprika
Quarter of a teaspoon garlic granules or 1 small clove of fresh garlic, crushed
300ml beef stock
2 tbsp. tomato puree
1 red pepper, deseeded and sliced

Preheat the oven to 180C/Gas 4.
Spray a pan with Frylight and brown the onion and steak.
Add the flour, paprika and garlic, stirring in and cook for 1 minute.
Blend in the stock and puree. Bring to the boil, stirring. Add red pepper and seasoning.
Transfer to a casserole dish. Cover and bake for one and a half to two hours or until the meat is tender.

If it is still too runny, I tip it back into the pan and boil rapidly on the hob, until the liquid has reduced down, rather than adding cornflour and upping the Syns.

Kathy

 

[chocko1]

COLA CHILLI CHICKEN - Serves 2

3.5 Syns per serving, if adding the toasted cashew nuts. Just under 2 Syns per serving, if not.

500g skinless and boneless chicken thighs (can ask butcher to remove the bone. Could use breast but thighs have more flavour.)
1 level tbsp. cornflour
4 tbsp. light soy sauce
1 red chilli, thinly sliced
5cm ginger, peeled and cut into 1mm strips
3 garlic cloves, roughly chopped
355ml diet coke
1 spring onion, cut into thin strips, lengthwise
12.5g unsalted cashew nuts, toasted

Cut the chicken thighs into bite-sized pieces and put in a bowl. Add the cornflour and 2 tbsp. of the soy sauce. Mix well.
Place the chicken in the fridge to marinate for at least an hour but, preferably, overnight.
Spray a frying pan with Frylight and place over a medium-high heat.
Add the chicken and cook until browned all over, then add the chilli, ginger and garlic. Cook for a further minute.
Pour the cola into the pan, adding just enough to cover the chicken.
Add the remaining soy sauce and let it simmer until the sauce has reduced to a syrupy consistency. It should be thick and sticky.
Turn the heat off, add the spring onion and toasted cashews. Give it a quick stir round before serving.

I know there's another chicken cola recipe too but thought you might like this one for when you've got a bit more time. It is tasty.

Kathy

 

[chocko1]

ANOTHER LEMON CHICKEN - Serves 4

Syn Free

8 skinless chicken pieces, such as thighs or drumsticks
1 lemon, zested and chopped into thin slices
A few sprigs of fresh lemon thyme
5 garlic cloves
125ml chicken stock

Preheat the oven to 190C/Gas 5.
Season the chicken generously with sea salt and black pepper. Sprinkle the lemon zest over.
Spray a large frying pan liberally with Frylight and heat. Put the chicken into the pan, along with the lemon thyme and two of the peeled garlic cloves. Cook on both sides for 3-4 minutes, until the chicken starts to turn golden.
Pour in the stock, stir and take off the heat.
Transfer the chicken and stock to an oven-proof dish.
Add the rest of the garlic (these cloves can be left unpeeled if you want the taste to be a bit more subtle) and some more fresh thyme. Add the lemon to the dish.
Cover the baking dish with foil and roast in the oven for 25 minutes. Remove the foil and roast for a further 20 minutes, until the chicken is thoroughly cooked through.
Once cooked, garnish with some sprigs of the lemon thyme and serve with the juices from the dish.

I haven't made this myself but my sister in law loves it. Hope you do too!

Kathy