Delicious meals with minimum ingredients.

[chocko1]

SPICY PASTA - Serves 6

Syn Free

350g fusilli pasta
1 clove of garlic, crushed
1 tsp dried basil
1 tsp dried Italian herb seasoning
1 onion, diced
2 red chillies, seeded and chopped
400g can chopped tomatoes
3 drops of hot pepper sauce

Cook the pasta until al dente, rinse and drain.
Meanwhile, spray a pan with Frylight and sauté the garlic, basil and Italian seasoning for 3 minutes.
Stir in the onion, after previously softening it in the microwave for a few minutes. Add the chillies and cook for about 4 minutes.
Stir in the tomatoes and hot sauce. Simmer for 5 minutes, or until heated through.
Toss with the cooked pasta and season with salt and pepper.

This is really easy and is lovely on its own, especially with a HEX cheese grated over. It's also easy to use as a base dish and add in other foods like chicken pieces, tuna, etc.

 

[Jebbie]

Do many decent recipes! It's getting easier and easier!

 

[chocko1]

So glad, Jebbie!

Kathy x

 

[chocko1]

STICKY HONEY AND MUSTARD SAUSAGES - Serves 4

Just under 2 Syns per serving

8 Syn Free SW sausages
2 level tsps. prepared mustard - 1 Syn
3 level dessertspoons clear honey - 6 Syns
3 medium onions, finely chopped
300ml hot chicken stock

Spray a large frying pan with Frylight and heat. Prick the sausages and add to the pan. When they begin to sizzle, add 1 level teaspoon of the mustard and 1 level dessertspoon of the honey.
Gently fry the sausages in the honey and mustard mixture until lightly browned all over.
Add the onions (could pre-soften these in the microwave) and stir-fry until tender and beginning to brown.
Add the stock and the remaining teaspoon of mustard and the 2 dessertspoons of honey.
Increase the heat to medium-high and simmer, stirring, until the stock has reduced to a thick, sticky sauce - about 10 minutes. Serve immediately, adding seasoning, if necessary.

Lovely with just peas and mash, if you want an easy meal.

 

[chocko1]

THAI RED CHICKEN CURRY - Serves 4

3.5 Syns per serving

1 small onion, finely chopped
2 cloves of garlic, chopped
1 tsp grated fresh ginger
2-3 level tbsp. Thai red curry paste (I've based it on the larger amount) - 3 Syns
1kg skinless chicken thigh fillets, cut into bite size pieces (could use 4 breasts but less taste)
300ml light coconut milk - 11 Syns, based on Blue Dragon Light Coconut Milk or Waitrose Essential Coconut Milk, Half Fat - thanks to Texty F for supplying this info!
250g green beans, chopped into 5cm lengths
1-2 tbsp. fresh coriander leaves

Spray a large pan with Frylight and heat. Add the onion, garlic and ginger.
Cook over a medium heat, stirring occasionally for about 4 minutes.
Add the curry paste and cook, stirring, for a further minute.
Add the chicken and cook, stirring occasionally, for 5 minutes.
Add the coconut milk and bring to the boil. Reduce the heat and simmer gently, stirring occasionally, for 20 minutes. The sauce should have reduced and thickened by this stage.
Add the beans, stir well, and cook for about 5 minutes, or until tender.
There should be enough sauce to easily coat the chicken. If the mixture is very liquidy, increase the heat and simmer until reduced. Use a spoon to remove any oil that may rise to the top.
Season to taste and serve topped with a handful of leaves and accompanied by plain rice.

 

[chocko1]

CHICKEN DIJON WITH FRESH HERBS - Serves 4

4.5 Syns per serving

3 level tbsp. Dijon mustard - 4.5 Syns
2 level tbsp. runny honey - 5 Syns
Small handful chopped fresh tarragon or to taste
Small handful chopped fresh basil or to taste
2 to 3 sprigs of thyme, stems removed
4 skinless chicken breasts
225ml white wine - 7 Syns

In a small bowl, blend the Dijon and honey. Mix in the tarragon, basil, thyme and an eighth of a teaspoon of both salt and black pepper.
Spray a large frying pan and heat over a medium heat. Brush both sides of the chicken with the mustard mixture and place the fillets in the pan.
Pour one third of the wine around the chicken. Reduce heat, cover and simmer for about 10 minutes, until the liquid has reduced.
Pour another third of the wine around the chicken and continue to cook for another 10 minutes or until it is thoroughly cooked through. Remove from the heat, reserving the liquid.
Pour the remaining wine into the frying pan, scraping up any browned bits from the bottom of the pan.
Cook and stir until the liquid is reduced by about a third. Serve as a sauce over the chicken.

Lovely served on a bed of rice with accompanying veggies.

 

[chocko1]

CHICKEN SKEWERS WITH BLACK PEPPER DIP - Serves 4

1 Syn for whole recipe

2 cloves of garlic, crushed
4 tsp light soy sauce
2 tsp oyster sauce - approx. 1 Syn, as it's 1 Syn per 1 level tbsp.
4 tsp granulated sweetener
450g skinless chicken breasts, cut into long strips
5 fresh limes, juiced
2 tsps. ground black pepper
Half tsp salt

Mix together the garlic, soy sauce, oyster sauce and 1 tsp of sweetener. Add the chicken strips and toss to evenly coat. Marinate in the fridge for at least 30 minutes.
To make the dipping sauce, combine the lime juice, the remaining sweetener, black pepper and salt. Pour into a dish.
After marinating, thread the chicken onto 8 skewers. Preheat the grill to medium and cook the skewered chicken for about 8 minutes, turning so they cook evenly.

I haven't made these myself but the reviews are good. Thought they'd go well with SW chips/wedges and a side salad.

 

[chocko1]

BAKED SALMON WITH CUCUMBER DILL SAUCE - Serves 4

1 Syn for whole recipe

Half a cucumber
250g FF plain yoghurt
2 level tsp Dijon mustard - 1 Syn
1 spring onion, finely chopped
1 tbsp. fresh dill, chopped
4 skinned salmon fillets
Juice of half a lemon

Finely dice the cucumber and place in a sieve over a bowl. Sprinkle with a pinch of salt and leave to drain for 1 hour. Rinse with cold water and pat dry with kitchen roll.
Stir the drained cucumber into the yoghurt and add the mustard, spring onion and dill. Season to taste with salt and pepper. Refrigerate.
Preheat the oven to 200C/Gas 6. Arrange the salmon fillets in a shallow baking dish, spray with Frylight or brush with 2 tsp olive oil (don't forget to Syn) and season to taste with salt and pepper.
Sprinkle the salmon with the lemon juice and roast for 8-10 minutes, depending on the thickness, until just cooked through but still moist inside.
Remove from the oven and stir the juices from the dish into the cucumber sauce.
Serve the salmon, hot or cold, with the sauce spooned over.

 

[chocko1]

PASTA WITH PORK, ROASTED GARLIC AND BALSAMIC VINEGAR - Serves 2

3.5 Syns for whole recipe

1 garlic bulb, left whole but with the top sliced off
1 onion, thinly sliced
300g pork tenderloin, all visible fat removed, diced
1-2 tbsp. balsamic vinegar
1 squeeze of tomato puree
1 tbsp. cornflour - 3.5 Syns
300ml hot vegetable stock
1 small handful fresh flat-leaf parsley, finely chopped
150g dried pappardelle

Preheat the oven to 200C/Gas 6. Place the garlic in a roasting tin, spray well with Frylight and roast for about 30 minutes. Set to one side to cool.
Meanwhile, spray a large frying pan well with Frylight, heat over a medium heat and cook the onion for about 8 minutes. Add the pork and cook, until golden for about 8 minutes.
Add the balsamic vinegar, raise the heat and cook for a few more minutes.
Stir in the puree, followed by the stock and then the cornflour (mix this into a paste with a tiny amount of cold water before adding). stirring constantly whilst adding this. Bring to the boil, then cook on a fairly high simmer for about 20 minutes, or until the sauce has thickened and reduced. (If, at the end of cooking, the sauce isn't thick enough, rather than add more cornflour (Syns), turn the heat higher, stirring constantly, until the sauce has reduced to the desired consistency.) Top up with boiling water if it begins to look dry. Stir occasionally whilst simmering. Season well with salt and black pepper.
Squeeze the cooled garlic out of its skin, roughly chop, then stir into the sauce along with half the parsley.
Meanwhile, cook the pasta according to pack instructions, until al dente. Drain, keeping back a tiny amount of the cooking water.
Return the pasta to the pan and toss together with the reserved water. This helps the sauce stick to the pasta.
Toss the pasta into the sauce, sprinkle with the remaining parsley and serve.

Lovely served with a green veg. Also good with chicken.

 

[chocko1]

SLIGHTLY SPICED LAMB BURGERS - Serves 4

0.5 Syns per serving

400g extra lean minced lamb - could use pork or beef, if preferred
1 onion, finely chopped
1 garlic clove, crushed
1 egg, beaten
2 level tbsp. tomato ketchup - 2 Syns
1 tsp smoked paprika

Preheat the oven to 200C/Gas 6.
Mix together the lamb, onion, garlic, egg, ketchup, seasoning and paprika. Season well. Take a teaspoon of the mixture and fry in a frying pan until browned. Taste for seasoning and add more, if necessary.
Shape into 8 burgers by taking about 3 tbsp. of the mixture in damp hands and gently patting into a round shape. If using lamb, don't make them too thick, as lamb burgers tend to be stronger in taste than beef burgers.
Heat the frying pan up again and fry the burgers for a few minutes on each side until browned, then put on a baking tray in the oven for about 7 to 9 minutes.
Lovely with a side salad, new potatoes and some garlic flavoured mayo - Synned, of course!

 

[chocko1]

PASTA WITH CHILLI CHICKEN - Serves 4

4.5 Syns per serving

400g dried pasta
1 large red onion, finely chopped
4 spring onions, finely sliced
4 skinless chicken breasts, cut into 2cm strips
4 level tbsp. sweet chilli sauce - 6 Syns
6 level tbsp. Weight Watcher's Crème Fraiche, Low Fat - 3 Syns
2 level tbsp. red pesto - 5 Syns
1 tbsp. garlic puree
80ml vegetable stock
1 handful fresh basil, torn

Spray a large pan with Frylight and heat over a medium heat. Add the chicken strips and fry until nicely browned on one side. Season the chicken whilst it cooks.
Turn the chicken over and add the onions, having already softened them a little in the microwave. Fry until the onions and chicken are golden in colour.
Add the garlic and stock to the pan, using a wooden spoon to scrape the base of the pan. Bring up to a gentle simmer and cook until the stock reduces to the consistency of a sauce.
Meanwhile, be cooking the pasta according to pack instructions until al dente.
Add the red pesto, sweet chilli and crème fraiche to the sauce and leave to gently simmer.
Strain and rinse the pasta with boiling water, add to the sauce and mix well. Season with salt and pepper and maybe add a dash of lemon juice, if you have any in.
Garnish with the torn basil and serve.

Lovely with a HEX cheese on the top.

 

[staceyweb]

Patas Bravas (spanish tapas style dish)

For the sauce
Frylight 1 small onion chopped
2 garlic cloves chopped
227g can chopped tomatoes
1 tbsp tomato purée
2 tsp sweet paprika
good pinch chilli powder
pinch sweetener
chopped fresh parsley to garnish

For the potatoes
900g potatoes
Frylight

1. Peel and chop potatoes into chunks put in a roasting tin and spray with frylight place in the oven at 190-200 degrees for one hour
2. Fry the onions in a little frylight and add the rest of the ingredients cook for 5-10 mins
3. Serve the sauce on top of the potatoes

Sent from my GT-I9100 using MiniMins.com mobile app

 

[chocko1]

Thanks for adding, Stacey.

Kathy x

 

[chocko1]

HARISSA PRAWNS WITH SWEET PEPPERS - Serves 2

1.5 Syns per whole recipe

200g cooked king prawns - defrosted if frozen
1 small red onion, thinly sliced or chopped
1 red pepper, thinly sliced or chopped
3 level tsps. Harissa paste - 1.5 Syns (based on Tesco's or Asda's
1 tbsp. fresh, chopped coriander

Spray a large frying pan with Frylight and cook the onion and red pepper until soft. Could start onion off in the microwave first to speed things up.
Add the prawns and sauté for 2-3 minutes until heated through.
Stir in the Harissa paste and the coriander.

Lovely at lunch-time, served with some wholegrain rice and a side salad.

 

[chocko1]

CHICKEN AND CHILLI BURGERS - Serves 4

3.5 Syns for the whole recipe

1 onion, quartered
4 skinless chicken breasts
2 garlic cloves, peeled and halved
2 red chillies, deseeded
1 handful of fresh coriander
1 tbsp. flour - 3.5 Syns
1 egg

Put the onion, chicken, garlic, chillies and coriander into a food processor. Season with salt and pepper and pulse to combine. Be VERY careful not to overdo it and turn it into a paste. Tip the mixture into a bowl and mix in the flour and egg. If it is too wet, add more flour but don't forget to Syn it.
Using your hands, scoop a small handful of the mixture out, roll gently between your hands, then flatten it into a burger shape. Repeat with all the mixture, then chill the burgers for at least 30 minutes to firm up.
Heat the grill up and cook under a medium heat for about 8-10 minutes on each side, until golden and thoroughly cooked through.

 

[staceyweb]

Just had a lovely fried rice.

2 packs of chicken savoury rice (i used aldi at 0.5 syns per pack)
Ready cooked chicken strips
Mushrooms
Peppers
Half an onion
Soy sauce
Chinese 5 spice
Frylight
Half a teaspoon very lazy garlic

1. Cook both packs of rice according to packet intructions. When cookef place in a bowl and leave to cool and dry for an hour.
2. Chops mushrooms peppers and onion into small piece and fry in some frylight
3. Add the readycooked chicken strips, garlic, soy and a dash of five spice and heat through.
4. Add the rice stirring through. I added some more soy sauce.

Pan does about 4 people or 6 if a side to a meal

Sent from my GT-I9100 using MiniMins.com mobile app

 

[chocko1]

CHICKEN AND TOMATO SPICED CURRY - Serves 4

1.5 Syns per serving, if using 3 tbsp. Patak's Madras paste

1 onion, chopped
2 garlic cloves, crushed
3 level tbsp. Patak's Madras paste
450g cooked chicken, cut into bite-size pieces
300g uncooked veg, such as red peppers, cauli florets, beans, carrots, etc, chopped into smallish pieces
400g can chopped tomatoes

Spray a large frying pan with Frylight and cook the onion and garlic until softened.
Add the curry paste and cook for 1 minute.
Add the tomatoes and 200ml water to the pan, bring to the boil and simmer, uncovered, for about 5 minutes.
Add your chosen veg and cook until tender. Stir in the chicken pieces and season with salt and pepper. Simmer gently for a few minutes until the chicken is piping hot.

Lovely with rice and wilted spinach. Obviously, alter the curry paste to taste. If you're brave, which I'm not, you could add in some fresh chilli too. :O

 

[chocko1]

CHICKEN JALFREZI - Serves 4

Syn Free

1 medium onion, chopped
2 cloves of garlic, chopped
1-2 chillies (seeds optional), chopped
1 red or green pepper, deseeded and chopped
2 tsp ground cumin
2 tsp ground coriander
2 tsp turmeric
2 skinless chicken breasts, cut into bite-size pieces
400g can chopped tomatoes
Quarter of a pint of chicken stock

Spray a large frying pan with Frylight and cook the onion, garlic, chillies and peppers until softened.
Add the ground spices and stir to coat the vegetables.
Add the chicken to the pan to brown.
Add the tomatoes and chicken stock and cook for about 20 minutes, until the chicken is cooked through and the sauce has reduced and thickened.
Season with salt and black pepper. If you haven't included the seeds from the chillies but want to add a bit more of a kick at the end, just stir through some chilli powder to taste.

Lovely served with Basmati rice and with fresh coriander stirred through, if you have any in, right at the end of the cooking time.

 

[staceyweb]

Chorizo tartlet

Pack of fairly big sliced chorizo (big enough so that a couple line a yorkshire pudding tin so maybe 3-4 slices per person) asda 100g pack is 11.5 syns so probs about 1.5 syns for 4 slices of chorizo (guestimate)
3 eggs
Salt
Pepper
Cherry tomatoes finely sliced
2 chopped garlic cloves
4 bacon medallions or rashers with fat trimmed finely chopped
Frylight

1. Grill or fry bacon pieces. Set aside
2. Spray yorky tin with frylight and arrange 3-4 chorizo slices in each well. Try mould them to the shape
3. Beat the eggs and add salt pepper and garlic
4. Pour in the chorizo wells
5. Sprinkle cooked bacon on top and add little slices of cherry tomatos on top
6. Cook until egg is firm around 15 minutes at 190
7. Serve with salad or slimming world chips

Sent from my GT-I9100 using MiniMins.com mobile app

 

[chocko1]

CHERRY TOMATO RISOTTO WITH CHORIZO - Serves 4

Approx. 4 Syns per serving

250g cherry tomatoes
1 tbsp. Tabasco Pepper Sauce
110g larger tomatoes, halved
175g - approx. 11.5-12 Syns
1 large onion, finely chopped
2 garlic cloves, chopped
225g risotto rice
750g hot vegetables stock
2 tbsp. fresh, chopped basil


Toss the tomatoes and Tabasco sauce together in a bowl, season lightly and leave to briefly marinate.
Heat a pan, add the chorizo and fry over a medium heat for 2-3 minutes. Add the onion and fry gently for a further 8-10 minutes. Stir in the garlic and the rice and fry for another minute or so.
Pour the stock over the rice mixture, season, cover and cook over a very low heat for 15 minutes, stirring occasionally.
When three quarters of the stock has been absorbed, remove the lid then stir continuously for a further 10-12 minutes or until the rice is just cooked.
Add the marinated tomatoes and basil to the risotto and season again, if necessary.
Stir over a low heat for a couple of minutes, to allow the flavours to blend together.

Lovely with a HEX cheese grated over.