Delicious meals with minimum ingredients.

[chocko1]

BLACKBEAN AND CHICKPEA CURRY - Serves 4

Syn Free

1 large, chopped onion, finely chopped
1 tbsp. grated ginger
3 teaspoons of curry powder or to taste - I'm a bit of a wimp!
400g can chopped tomatoes
400g can black beans, rinsed and drained
400g can chickpeas, rinsed and drained
1 tsp ground coriander
1 tbsp. lemon juice

Spray a large, non-stick pan with Frylight. Heat over a medium heat and cook the onion and ginger until tender.
Add the curry powder and stir together.
Add the chopped tomatoes and coriander, cooking until the mixture seems to slightly thicken, stirring well.
Add the black beans, chickpeas and salt to taste. Stir.
Cover, reduce heat and simmer for about 5 minutes or until properly heated through.
Keep an eye on it whilst cooking and, if it's looking a tad dry just add in a little water until you reach the desired consistency.
Turn off the heat and stir in the lemon juice. I've tried it with and without lemon juice and, if added, it does add to the overall flavour.

Goes well with basmati rice. Sometimes I add in a quarter of a teaspoon of fennel seeds too and am always ringing the changes by adding in whatever veg is on hand. It's lovely with a bit of chopped celery added in with the onion and, quite often, I'll include spinach and mushrooms and some garlic too. Just play around with it. My OH likes it much spicier so I take out my portion and then he adds cayenne, definitely more curry powder and sometimes, even some curry paste too! :O Going to try it in the slow cooker next and just add another tin of tomatoes to it and maybe chuck in a couple of chicken breasts too.

 

[chocko1]

CHICKEN SATAY - Makes 12 skewers

Approx 1.5 Syns per skewer

4 level tbsp. reduced fat smooth peanut butter - 16 Syns
7 tbsp. reduced salt soy sauce
7 tbsp. lime or lemon juice
1 level tbsp. dark brown soft sugar - 3 Syns
2 tbsp. curry powder (whichever suits your taste buds)
2 cloves of garlic, crushed
1 teaspoon of hot sauce, such as Tabasco
6 skinless chicken breasts, diced

Combine the peanut butter, soy sauce, lime juice, sugar, curry powder, garlic and hot sauce in a mixing bowl. Place the diced chicken in the marinade and put in fridge for, at least, 2 hours but definitely best, overnight.
Preheat the grill or BBQ to a high heat.
Thread the chicken onto skewers, turn the heat down slightly, then cook for 5 minutes per side, checking they don't burn but are thoroughly cooked through.

 

[chocko1]

BACON ROAST CHICKEN WITH MEDITERRANEAN VEGETABLES - Serves 2

Syn Free

225g baby new potatoes, cut in half
1 courgette, halved lengthways and cut into 2.5cm slices
1 red onion, cut into thin wedges
2 red peppers, deseeded and cut into chunks
12 cherry tomatoes
6 cloves of garlic, crushed
Half tsp dried thyme or Italian herbs
Quarter to half teaspoon red chilli flakes
2 skinless chicken breasts
4 rashers of decent bacon, all visible fat removed

Pre-heat the oven to 200C/Gas 6.
Spray a baking tray well with Frylight. Mix the potatoes, courgette, onion, peppers and tomatoes in a bowl. Add the garlic, thyme and chilli flakes. Season to taste with salt and black pepper, spray really well with Frylight and mix well. Place on the baking tray and cook in the oven for 20 minutes.
Meanwhile, season the chicken with salt and pepper. Wrap both chicken breasts in two rashers of bacon and secure with cocktail sticks.
After the vegetables have been cooking for 20 minutes, place the bacon-wrapped chicken on top of the vegetables, and continue cooking for another 30 minutes, checking the chicken is thoroughly cooked through and the veg are tender.
Remove the chicken from the tray and allow to rest for 5 minutes.
Divide the veg between two warmed plates, remove the cocktail sticks from the chicken, then slice each piece of chicken into five diagonal slices. Place the chicken on top of the veg.

This recipe is really easy but very tasty. I sometimes add a splash or two of balsamic to the veg whilst cooking.

 

[b_44]

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.

I can't wait to make this! Thankyou x

 

[chocko1]

FULL INDEX ON PAGES 55 AND 98


SMOKED HADDOCK, CHEESE AND TOMATO BAKE - Serves 2

Syn Free, if using cheese as HEX's

250g smoked haddock
2 red onions, cut into slices
6 ripe plum tomatoes, quartered
4 garlic cloves, crushed
2 sprigs of rosemary
60 g extra mature Cheddar

Pre-heat the oven to 190C/Gas 5.
Spray a frying pan well with Frylight and cook the onions, garlic and tomato quarters until the tomatoes have softened. Season with salt and black pepper.
Put this mixture into an ovenproof baking dish, place the haddock on top, sprinkle with the cheese and place the rosemary sprigs on top of the cheese. Spray it all with some Frylight.
Place the dish on a baking tray and cook for about 20 minutes until golden brown.

Lovely with a mixed salad and some new potatoes.

 

[chocko1]

VEGGIE PASTA BAKE - Serves 4

2.5 Syns for the whole recipe, if using the cheese as half a HEX per serving

1 courgette
1 red onion
1 yellow pepper, deseeded and chopped
1 red pepper, deseeded and chopped
400g can chopped tomatoes
1 handful fresh basil
1 level tbsp. runny honey - 2.5 Syns
325g tin of sweet-corn, drained
350g whole-wheat penne pasta
60g grated mature/extra mature Cheddar cheese - could obviously use less

Pre-heat the oven to 200C/Gas 6.
Dice the red onion, courgette and peppers and crush the garlic.
Spray a pan well with Frylight and cook the veg over a medium heat for a few minutes.
Add the chopped tomatoes, chopped basil, honey and seasoning and simmer for 20 minutes.
In the meantime, cook the pasta, according to pack instructions, until al dente.
Blitz the veg and tomato sauce with a hand blender or in a food processor until smooth or to the consistency you prefer.
Mix the sauce with the drained pasta, tip in the sweet-corn and pour into an ovenproof dish. Sprinkle with the grated cheese.
Bake in the oven for 10-15 minutes, until it is going golden on top.

Good served with a HEX chunk of crusty bread.

 

[chocko1]

CHORIZO AND POTATO TAPAS - Serves 4

4 Syns per serving

350g potatoes, thickly sliced
225g whole chorizo sausage
1 red pepper, deseeded and diced
Half a bunch of spring onions, sliced
2 tomatoes, diced

Cook the potato slices for 5-6 minutes until tender. Drain.
Meanwhile, remove the skin from the chorizo and slice. Fry in a non-stick frying pan, with the pepper, for 3 minutes.
Add the spring onions, tomatoes and potato slices and cook for 3 minutes, until heated through.
Serve with salad for a light lunch.

Could also add in some courgette and a bit of fresh thyme, if you have any in.

 

[staceyweb]

Winter chocolate porridge
2 syns

30g porridge oats HE
200-250ml skimmed milk HE
Options hot chocolate sachet (wickedly white choc, choc orange, cadburys caramel/fudge etc as long as the sachet is 40 cals or less) 2 syns
Extra sweetener if you have a major sweet tooth like me

1. Pour the porridge and milk together in a bowl and add the sachet and mix in as best you can
2. Cook how you like to cook porridge whether on the hob or in the microwave i use the microwave for 3 mins
3. Stir halfway through to combine the ingredients properly
4. Leave to cool (very very hot)

If your feeling extra naughty add a mini bag of buttons (4 syns) for a more intense choco hit!

Ive just finished eating the wickedly white options with the porridge and it was gorgeous!

N.b apparently you cant use the ready made sachets of porridge as a healthy extra anymore as to qualify in fibre content it has to be 30g. I personally use the 27g asda sachets as they used to be classed as a HE and i lost weight then so whats 3g of porridge in the grand scheme of things. This is upto you though!

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

 

[chocko1]

Wow! This could make a yummy dessert too, especially with the Buttons added. Definitely have to try this! Thanks, Stacey.


Kathy x

 

[chocko1]

Potella - Serves 4

5 Syns for the whole recipe

4 medium potatoes, cut into small 1-2cm strips/pieces
1 onion, chopped
1 clove of garlic, crushed
75g chorizo, diced - 5 Syns
Half a red pepper, deseeded and cut into strips
50g green beans, cut in half
300ml chicken stock
1 tsp smoked paprika
200g frozen mixed, cooked seafood

Put the chorizo into a large, non-stick frying pan. Cook until the oil begins to ooze out, then add the onion and garlic.
Cook until onion is starting to soften, then add the potatoes (which should have been soaked and drained, to remove the starch ), pepper, beans, stock, paprika and seasoning to taste.
Bring to the boil and then lower to a simmer. Cook for about 8 minutes, with the lid on, until the potatoes are just tender.
Add the seafood, stir through and allow to warm for 2-3 minutes.

 

[chocko1]

SPICY CHICKEN WITH RAITA POTATOES - Serves 2

0.5 Syns for whole recipe

2 skinless chicken breasts, thickly sliced
1 tsp (or to taste) Harissa paste - 0.5 Syns, if using Asda's or Tesco's
1 tsp paprika
250g salad potatoes, scrubbed
1 tbsp. lemon juice
2 tbsp. Greek yoghurt (0% fat)
2 spring onions, sliced
Handful of fresh mint, roughly chopped

Mix together the chicken, having sprayed it with Frylight, Harissa paste and paprika. Cover and place in the fridge for, at least, an hour but longer, if possible.
Spray a frying pan with Frylight, heat and add the chicken to it. Cook for 8-10 minutes or until thoroughly cooked through, turning at least once.
Meanwhile, boil the potatoes for 15-20 minutes, until tender. Drain and allow to cool slightly.
Mix together the lemon juice and Greek yoghurt, then add the spring onions and potatoes. Season to taste.
Arrange the potatoes on two plates, along with some salad leaves and the chicken. Sprinkle the mint over and serve immediately.

 

[chocko1]

BOMBAY POTATOES - Serves 4

3 Syns for whole recipe

500g potatoes
1 large onion, sliced
1 tbsp. medium/hot curry powder
400g tin chopped tomatoes
2 level tbsp. mango chutney - 3 Syns

Peel and cut potatoes for boiling. Boil until tender, then drain.
Meanwhile, spray a frying pan well with Frylight and fry the onion until softened - could start off in the microwave to speed things up and stop it sticking.
When softened, add in the curry powder, to taste and cook for a further 2 minutes.
Stir in the chopped tomatoes, mango chutney and potatoes and cook for 2-3 minutes.

Lovely served with any meat, especially spicy chicken. Could also just serve with a poached or fried egg. Whatever really!

 

[chocko1]

STRAWBERRY CHEESECAKES - Serves 4, quite generously so, could serve 6

5.5 Syns per serving, based on 4 servings

4 Ginger Snap biscuits, Sainsbury's - 2.5 Syns each - use 2 for each dessert, if you have Syns to spare
200g Philadelphia Lightest, or equivalent - 8 Syns
200g tub 0% fat Greek yoghurt
4 tbsp. granulated sweetener or to taste
Few drops of vanilla essence - use freshly scraped vanilla pod, if you have any
2 tbsp. good-quality strawberry jam - 4 Syns
100g fresh strawberries, hulled and sliced

Put the biscuits in a plastic bag and bash with a rolling pin until you have chunky crumbs. Divide between 4 glasses or small bowls.
Beat the soft cheese, yoghurt, sweetener and vanilla essence together until smooth, then spoon over the crumbs and chill until ready to serve.
Stir the jam in a bowl until loosened, then gently stir in the thinly sliced strawberries. Divide the strawberry mixture between the glasses and serve.

 

[chocko1]

RHUBARB AND STRAWBERRY MERINGUE POTS - Serves 4

4.5 Syns for whole recipe

450g rhubarb, cut into 4cm chunks - 2.5 Syns
100g granulated sweetener - I use Splenda, where you substitute the same amount of sugar with the sweetener, so presume it's the same with all granulated sweeteners
Grated zest of 1 orange
1 tbsp. good quality strawberry jam - 2 Syns
2 eggs, separated

Pre-heat the oven to 180C/Gas 4.
Put the rhubarb in an ovenproof dish, sprinkle over 50g of the sweetener and the orange zest and stir together.
Cover and bake for 35-40 minutes until tender. Alternatively, cook the rhubarb with the sweetener and zest in the microwave for 10 minutes, on full power, stirring half-way through, until tender.
Remove the rhubarb from the oven and allow to cool slightly.
Stir in the jam, then the egg yolks. Divide the rhubarb mixture between four ramekins. Put on a baking sheet and cook in the oven for 10 minutes until lightly thickened.
While the rhubarb mixture continues to cook, whisk the egg whites until stiff. Sprinkle over half of the remaining sweetener and whisk again. Gently fold in the remaining sweetener.
Pile the meringue on top of the rhubarb to cover it completely and swirl the top.
Return to the oven for 10 minutes until the meringue is puffy and golden. Serve immediately.

Could add a little grated ginger or ground ginger to the rhubarb whilst cooking.

 

[dirtydancing]

liking the recipes. will deffo make some.

 

[chocko1]

LEMON MERINGUE PUDDINGS - Serves 4

4.5 Syns per serving

300g extra light Philadelphia, or equivalent - 18 Syns
1 medium un-waxed lemon
3 medium eggs, separated
4 tbsp. granulated sweetener

Pre-heat the oven to 180C/Gas 4.
Beat the soft cheese in a bowl to make it smooth and foamy.
Add the lemon rind and juice, egg yolks and 2 tbsp. of sweetener.
Share between 4 ramekin bowls. Stand on a baking tray and bake for 10 minutes.
Whip the egg whites until they hold their shape. Whisk in the remaining sweetener.
Remove ramekins from the oven and pile the meringue on top.
Return to oven and bake for a further 5 minutes, until golden brown.

 

[chocko1]

MAPLE AND CINNAMON ROASTED PLUMS - Serves 4

4 Syns per serving

700g plums, stones removed - 10 Syns (because they're cooked! :O )
Juice of 2 large oranges
3 cinnamon sticks, halved
3 level tbsp. Maple syrup - 6 Syns

Heat the oven to 180C/Gas 4.
Arrange the plums in a 1 litre gratin or lasagne dish, in a single layer.
Pour the orange juice over, tuck the cinnamon sticks amongst the plums, drizzle over the syrup, then gently stir.
Bake for 30-35 minutes, until the fruit is soft but not collapsed.
Serve warm or cold with 0% Greek yoghurt.

Can be kept in the fridge for up to 3 days - if you can keep your hands off it!

 

[staceyweb]

Anyone tried the sticky chicken from the earlier pages. Sounds lovely just asking for reviews

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

 

[kitty o]

CHICKEN, TOMATO AND LENTIL ONE POT - serves 4

Syn free

8 chicken thighs, skins removed
5 rashers of bacon, fat removed and chopped
1 onion, sliced
2 carrots, finely chopped
2 garlic cloves, crushed
2 leeks, sliced
300g cherry tomatoes
2 tins of green lentils, drained
200ml of chicken stock
fresh thyme

1. Heat the oven to 180'c/ gas 6
2. Brown the chicken on both sides in fry light in an ovenproof pot, and remove and set aside.
3. Add the bacon to the pot and fry for a few mins.
4. Add the onion, garlic, leeks, carrots and thyme and cook for a few mins more.
5. Add tomatoes, lentils and stock and mix well.
6. Return the chicken to the pot , season and cook in the oven for 20-30mins until the chicken is cooked through.

 

[chocko1]

Anyone tried the sticky chicken from the earlier pages. Sounds lovely just asking for reviews

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

The Sticky Chicken is absolutely yummy, Stacey. I've no sense of smell anymore, following an operation, and everyone kept saying it smelt very vinegary so I was quite worried whilst cooking it. It also looked like the sticky sauce wasn't going to thicken up but, I needn't have worried on either count. It was so easy and so delicious. Love it! Think it's round about page 22, isn't it? Hope you love it too, if you try it.

Kathy x