Delicious meals with minimum ingredients.

[chocko1]

MUSHROOM SAUCE - Serves 2 (This is a SW recipe but I haven't actually tried it.)

Syn Free

1 medium onion, finely chopped
10 chestnut mushrooms, sliced
Half a bunch of mixed herbs
1 clove of garlic, chopped
300ml water
2 tbsp. FF fromage frais or Quark

Put the onions, sliced mushrooms, herbs and garlic into a pan with the water. Bring to the boil and let it simmer for a while, until it has reduced down.
Remove from the heat and stir in the fromage frais or Quark. Season with salt and pepper.

Do not re-heat the sauce or bring to the boil, as the fromage frais will curdle.

 

[chocko1]

ANOTHER MUSHROOM SAUCE

2 shallots, peeled and chopped
2 tsp mustard powder
340ml beef stock
1 level tbsp. wholegrain mustard - 1.5
312g mixed mushrooms, sliced
6 tbsp. FF natural yoghurt
Handful of fresh parsley, finely chopped

Place the shallots, mustard powder, stock and mustard into a small pan. Whisk to mix well and bring to the boil.
Reduce the heat, add the mushrooms and simmer for 8-10 minutes.
Remove from the heat and stir in the yoghurt and chopped parsley.
Season well and serve.

 

[sparty]

Tried your Chinese pork recipe a few days ago, Sparty and it was really tasty. Kathy x

Ahh thanks hun. Nice when someone likes something you have suggested

 

[chocko1]

CINNAMON MUSTARD CHICKEN - Serves 4

Nearly 2 Syns per serving

2 level tbsp. wholegrain mustard - 3 Syns
2 tsp ground cinnamon
200ml unsweetened apple juice
8 skinless, boneless chicken thighs
4 potatoes, about 800g, peeled and cut into chunky wedges
4 onion, sliced
2 red peppers, deseeded and chopped
2 yellow peppers, deseeded and chopped

Pre-heat the oven to 240C/Gas 9. Par-boil the potatoes for about 10 minutes, then drain. Dry off with kitchen roll or a clean tea-towel. Spray a baking tray with Frylight. Space the potato wedges on the tray and spray with Frylight. Place on top shelf of oven for about 40 minutes, re-spraying, if necessary.
Mix the mustard, cinnamon and apple juice in a large ovenproof dish or roasting tin.
Add the chicken, turning the pieces over several times to coat them in the apple mixture.
Put the peppers, onions and chicken into the dish/tin with the apple mixture. Turn the vegetables over in the mixture to coat. Leave the chicken pieces skinned side up.
Season the ingredients and cook for about 25 minutes or until the chicken and veg is cooked through, timing it to coincide with the cooking of the potato wedges. If it looks like it may be drying up a bit, cover over with tin foil.

Could add in some chilli too, if liked.

 

[chocko1]

MASHED POTATO WITH PESTO GARLIC CHICKEN - Serves 4

1 Syn per serving, if using the milk as part of the HEX's.

700g potatoes, peeled and quartered
150ml semi-skimmed or skimmed milk
4 skinless chicken breasts
2 cloves of garlic, crushed
2 tsp. green Pesto

Boil the potatoes until tender.
Meanwhile, cut the chicken breasts in half lengthways and cook in a sprayed non-stick pan with the crushed garlic and a seasoning of black pepper.
Drain the potatoes and return to the pan. In another pan, bring the milk to the boil. Pour the milk over the potatoes and mash until smooth.
Stir the Pesto into the potato and serve immediately with the cooked chicken and some fresh veg.

 

[chocko1]

FIERY PUMPKIN SOUP FOR THE SLOW COOKER - Serves 8

Syn Free

800g pumpkin flesh
1 celeriac
1 pack of celery
1 head of garlic
3 red chillies, with or without the seeds, depending how hot you like it!
2 litres of hot chicken stock, made with 2 stock cubes
4 bay leaves

Peel and chop the onions, pumpkin, celeriac and carrots into chunks. Put them into the slow cooker.
Wash and chop the celery and add to the sc, with the peeled garlic cloves and chopped red chillies.
Add the bay leaves and stock.
Cook on the Low setting for 6-7 hours. Taste and add seasoning, if necessary.
Allow to cool slightly, before blending in a food processor, in batches.
Reheat on the hob and top each bowlful with a dollop of FF crème fraiche and a spoonful of sweet chilli sauce, if liked. (1.5 Syns per level tbsp.)

 

[chocko1]

BAKED ASIAN CHICKEN - Serves 4

1 Syn for the whole recipe

4 skinless chicken breasts
3cm piece of fresh ginger, grated
2 cloves of garlic, crushed
2-3 shallots, thinly sliced
1 tbsp. Chinese rice wine - 1 Syn
2 tbsp. soy sauce
Dried chilli flakes

Pre-heat the oven to 200C/Gas 6.
Take each chicken breast and halve through the middle, to make two fillets.
Lay out 4 squares of foil, large enough to wrap the chicken and place the halved fillets on each piece of foil.
Spray each fillet half with Frylight. Sprinkle each fillet with half the ginger and shallots, then top with some garlic and a pinch of dried chilli flakes. Put the other halved fillets on top and sprinkle with the remaining ginger and shallots.
Gather the edges of the foil to make a dish, then pour over the soy sauce and rice wine.
Close the parcels tightly, put onto a baking tin and bake for 20 minutes. After the 20 minutes, open the parcels up and bake for a further 10 minutes.
Check the chicken is thoroughly cooked through and serve with vegetables of your choice and maybe some rice, pouring the juices from the parcel over the chicken.

 

[chocko1]

MEXICAN CHILLI CHICKEN - Serves 2

3-4 Syns per portion

Half a large onion, diced
1 tsp hot chilli powder (or more, if preferred)
1 tsp ground cumin
400g can chopped tomatoes
1 chicken stock cube
100g diced chorizo - 6.5 Syns
2 skinless chicken breasts, chopped into small chunks
1 red pepper, deseeded and diced
400g can kidney beans, drained and rinsed

Spray a large pan well with Frylight.
Fry the onion until softened. Stir in the chilli and cumin and cook for a few seconds longer.
Pour in the chopped tomatoes and one can of water. Crumble in the stock cube and stir well.
Bring to the boil.
Add the chorizo and chicken, making sure the chicken is pushed under the liquid. Cover and simmer for 20 minutes.
Add the peppers and kidney beans and cook for a further 20 minutes.

Lovely with rice or in a jacket, topped with a HEX of grated cheese.

 

[chocko1]

MOZZARELLA AND TOMATO PASTA BAKE - Serves 3

Syn Free, if using the cheese as HEX's.

300g wholewheat dried penne
1 medium onion, diced
1 clove of garlic, crushed
400g can cnopped tomatoes
1 tbsp. tomato puree
150ml hot vegetable stock
2 tsp mixed herbs - Schwartz Italian Herb Seasoning is good.
135g light Mozzarella

Pre-heat the oven to 180C/Gas 4.
Cook the pasta, according to pack instructions, drain and set aside.
Meanwhile, spray a large non-stick pan with Frylight and fry the onion and garlic until the onion has softened.
Stir in the tomatoes and tomato puree, stock and herbs. Season with black pepper.
Bring to the boil, reduce the heat and simmer for about 10 minutes, stirring occasionally.
Add the cooked pasta to the tomato mixture, stir and transfer to an ovenproof dish.
Top with the sliced Mozzarella and bake in the oven for 10 minutes or until the cheese has melted.

Lovely served with salad/vegetables and a crusty chunk of HEX bread.

This tastes great as it is but, if you like, you could add in some mushrooms, bacon, ham, chicken, tuna, etc.

 

[timtim]

MEXICAN CHILLI CHICKEN - Serves 2 3-4 Syns per portion Half a large onion, diced 1 tsp hot chilli powder (or more, if preferred) 1 tsp ground cumin 400g can chopped tomatoes 1 chicken stock cube 100g diced chorizo - 6.5 Syns 2 skinless chicken breasts, chopped into small chunks 1 red pepper, deseeded and diced 400g can kidney beans, drained and rinsed Spray a large pan well with Frylight. Fry the onion until softened. Stir in the chilli and cumin and cook for a few seconds longer. Pour in the chopped tomatoes and one can of water. Crumble in the stock cube and stir well. Bring to the boil. Add the chorizo and chicken, making sure the chicken is pushed under the liquid. Cover and simmer for 20 minutes. Add the peppers and kidney beans and cook for a further 20 minutes. Lovely with rice or in a jacket, topped with a HEX of grated cheese.

This sounds lovely tomorrow's tea sorted! Thanks for adding all these fab recipes xx

 

[chocko1]

You're so welcome, timtim and it's really good to know they help people out. Hope you enjoy it.

Kathy x

 

[chocko1]

CHORIZO BEAN PASTA - Serves 4

2.5 Syns per person

150g diced chorizo - 10 Syns
1 red onion, finely chopped
A few mushrooms, sliced
2 cloves of garlic, crushed or finely chopped
400g can of chopped tomatoes
1 tsp dried oregano
400g can of cannellini beans, drained and rinsed
250g wholewheat, dried penne pasta

Heat a large non-stick frying pan over a high heat and tip in the diced chorizo. Fry until crisping and the oil has been released. Set aside.
Put the pan back over the heat, reduce the heat to medium and cook the onion, mushrooms and garlic until the onion has softened.
Add the tomatoes and oregano, then half a can of water. Stir and bring to the boil. Simmer for 15-20 minutes, or until it has reduced a little.
Meanwhile, cook the pasta according to pack instructions. Drain and set aside, keeping warm.
Stir the chorizo and cannellini beans into the tomato sauce and heat until everything has heated through.
Add the sauce to the cooked pasta and stir through. Serve immediately

Extra good with a HEX portion of freshly shaved Parmesan over the top or your choice of grated cheese.

 

[chocko1]

SPICED CHICKEN WITH ALMOND RICE - Serves 2

3 Syns per serving

150ml FF natural yoghurt
1 tbsp. Patak's curry paste of your choice - I've Synned this at 2 Syns, as that is for the highest Synned paste in the Patak range.
2 skinless chicken breasts
150g Basmati rice
1 onion, finely chopped
5 squashed cardamom pods
1 tsp turmeric
350ml hot chicken stock
1 tbsp. toasted flaked almonds I'm guessing 4 Syns for this (probably over-Synned) as 25g flaked almonds is 7.5 Syns.
Half a red chilli, seeds in or out, finely chopped
Handful of freshly chopped coriander

Mix the yoghurt and paste together and place the chicken breasts into the mixture. Cover and marinate in the fridge for at least 2 hours.
When ready, spray a pan with Frylight and cook the onion and cardamom for 5 minutes, before adding the rice, stock and turmeric.
Bring to a simmer, cover and cook until all the stock is absorbed and the rice is tender. Keep an eye on it, in case you need to add a little more stock.
Spray a separate pan with Frylight and cook the chicken breasts until golden and thoroughly cooked through.
Stir the almonds, chilli and coriander through the rice. Slice the chicken and place on top of the rice to serve.

Oh no! Nanny Doreen just pointed out I hadn't included the rice so just edited this post but, in adding the rice, I have sinned!! It's now containing 11 ingredients!!!!!!!!!!!!!!!

 

[Nanny Doreen]

How much rice? I can`t see it there can I?

 

[chocko1]

Oops! Sorry! This has now been rectified. Nanny Doreen to the rescue again - what would I do without you?!

 

[chocko1]

VERY SIMPLE CHICKEN CURRY FOR THE SLOW COOKER - no messing in the morning, just throw everything in and switch on! Serves 4

Approx. 3.5 Syns per serving

400ml can of Blue Dragon Light Coconut Milk - 14.5 Syns
400g can of chopped tomatoes
Half an onion, chopped
4 tbsp. of your favourite curry powder (more or less is fine too)
500g skinless chicken breast, diced

Put everything in your slow cooker. Stir and cook on Low for 6-8 hours.

Could add in some chopped peppers to up the veg and you could also stir some baby leaf spinach in, right at the end of the cooking time - just long enough for it to wilt.

 

[chocko1]

CHICKEN AND CHORIZO IN THE SLOW COOKER - Serves 4

Approx. 2 Syns each serving

4 skinless chicken breasts, diced
2 x 400g cans chopped tomatoes
1 large onion, finely chopped
100g diced chorizo - 6.5 Syns
450g potatoes, diced into large chunks
1-2 tsp chilli powder
2 cloves of garlic, crushed
1 tbsp. tomato puree
250ml hot chicken stock
16 pitted black or green olives - 2 Syns

Put all the ingredients into the slow cooker, except the olives. I prefer to fry the chorizo first to crisp it up a little and then add it to the slow cooker, along with its oils. It's the only thing I ever cook before adding to the sc, in any recipe.
Cook on Low for seven and a half hours and then add the olives.
Cook for a further half hour.

If I want to up the veg anytime, I sometimes add in some chopped mushrooms and peppers.

 

[chocko1]

GAMMON AND BROAD BEAN SOUP - Serves 4

Syn Free

150g gammon steak, all visible fat removed and cut into 1 cm pieces
1 onion, finely chopped
115g pearl barley
2 large, thick leeks, about 400g, washed and sliced
4 sprigs of thyme
2 bay leaves
1.5 litres of hot vegetable stock
225g podded broad beans
3 tbsp. chopped flat-leaf parsley

Spray a large pan well with Frylight and fry the gammon, onion and leeks over a medium-low heat, stirring occasionally, until the vegetables are soft.
Add the thyme and bay leaves towards the end of the cooking.
Add the barley and cook for 1-2 minutes, then pour in the stock. Bring to the boil and simmer, uncovered, for about 30-40 minutes, until the barley is tender and the stock has reduced to the correct consistency.
Add the broad beans 4-5 minutes before the end of cooking. Season well with salt and pepper.
Serve in warmed bowls with the parsley scattered over.

Could add in some chillies, if liked.

 

[chocko1]

SALMON AND WARM RICE SALAD - Serves 2 (as a light meal, e.g., lunch)

4.5 Syns for the whole recipe

2 skinless salmon fillets
3 tbsp. sweet chilli sauce - 4.5 Syns
1 lime (half juiced, half cut into wedges)
100g basmati rice
2 tbsp. white wine vinegar
1 tbsp. granulated sweetener (the recipe asks for golden caster sugar, which I usually use, so just add 3 more Syns if that's what you'd prefer)
1 large carrot, thinly julienned
2 spring onions, shredded
1 red chilli, seeds removed and finely chopped

Put the salmon in a plastic bag with the chilli sauce and the lime juice. Marinate for about 10 minutes.
Cook the rice and drain, then rinse with boiling water. Stir the vinegar and sweetener together and toss this with the rice whilst it is still warm.
Grill or fry the salmon until cooked through, then flake it into small chunks.
Mix the carrot, spring onions and chilli with the rice, before adding the salmon and stirring through gently.

This is easy, yet very tasty too.

 

[chocko1]

PRAWN AND CHORIZO FRITTATA - Serves 1-2 (depending what you're serving it with and how hungry you are!)

3.5 Syns for the whole recipe

Half an onion, finely chopped
50g diced chorizo - 3.5 Syns
4 eggs, lightly beaten
1 tbsp. milk
85g cooked, peeled prawns
80g frozen peas, defrosted

Pre-soften the onion a little in the microwave with a few drops of water to get things going.
Spray a non-stick 20cm frying pan with a little Frylight and cook the onion and chorizo for about 5 minutes, stirring occasionally.
Remove the pan from the heat. Pour out any excess fat. Beat the eggs with the milk and some black pepper. Add to the pan.
Stir in the prawns and defrosted peas and cook over a low heat for about 10 minutes, until all but the very top of the frittata is set.
Brown the frittata off under a medium grill.

Good with new potatoes and a side salad.