Delicious meals with minimum ingredients.
- Thread starter chocko1
- Start date
chocko1
Gold Member
PEPPERED PORK STEAKS - Serves 2
2.5 Syns for the whole recipe
2 lean pork loin steaks, all visible fat removed
1 teaspoon mixed peppercorns, crushed
1 clove of garlic, crushed
100g mixed mushrooms
5 tbsp. BGTY crème fraiche - 2.5 Syns
1 tbsp. fresh basil, torn
1 tbsp. fresh dill, torn
Crush the peppercorns and coat the steaks with them.
Spray a frying pan well with Frylight and cook the steaks over a medium heat for 4 minutes.
Add the garlic and mushrooms, re-spraying the pan, if necessary, and cook for a further 5 minutes.
Add the crème fraiche, basil and dill to the pan. Reduce the heat and gently warm through for 2 minutes.
Check the pork is thoroughly cooked through before serving.
Lovely served with fresh, green veg and baby roast potatoes (SW).
2.5 Syns for the whole recipe
2 lean pork loin steaks, all visible fat removed
1 teaspoon mixed peppercorns, crushed
1 clove of garlic, crushed
100g mixed mushrooms
5 tbsp. BGTY crème fraiche - 2.5 Syns
1 tbsp. fresh basil, torn
1 tbsp. fresh dill, torn
Crush the peppercorns and coat the steaks with them.
Spray a frying pan well with Frylight and cook the steaks over a medium heat for 4 minutes.
Add the garlic and mushrooms, re-spraying the pan, if necessary, and cook for a further 5 minutes.
Add the crème fraiche, basil and dill to the pan. Reduce the heat and gently warm through for 2 minutes.
Check the pork is thoroughly cooked through before serving.
Lovely served with fresh, green veg and baby roast potatoes (SW).
chocko1
Gold Member
POT ROAST LAMB SHANKS WITH TOMATO, GARLIC AND BEANS - Serves 4
1.5 Syns per serving
4 lean lamb shanks
1 tbsp. oil - 6 Syns (much better than Frylight for this recipe and low in Syns when divided by four)
2 cloves of garlic, crushed
1 leek, washed and sliced, on the diagonal
300ml passata
300ml hot lamb stock
2 sprigs of fresh rosemary
400g can of flageolet beans, drained and rinsed
In a large casserole dish, heat the oil and brown the shanks on all sides.
Add the garlic, leek, passata, stock, rosemary and some black pepper.
Cover and simmer for two to two and a half hours or until the meat is tender and falling from the bone.
Thirty minutes before the end of the cooking time, remove the lid and add the beans. Mix well and return to the heat for the remaining cooking time.
Lovely with mashed potato and seasonal veg.
1.5 Syns per serving
4 lean lamb shanks
1 tbsp. oil - 6 Syns (much better than Frylight for this recipe and low in Syns when divided by four)
2 cloves of garlic, crushed
1 leek, washed and sliced, on the diagonal
300ml passata
300ml hot lamb stock
2 sprigs of fresh rosemary
400g can of flageolet beans, drained and rinsed
In a large casserole dish, heat the oil and brown the shanks on all sides.
Add the garlic, leek, passata, stock, rosemary and some black pepper.
Cover and simmer for two to two and a half hours or until the meat is tender and falling from the bone.
Thirty minutes before the end of the cooking time, remove the lid and add the beans. Mix well and return to the heat for the remaining cooking time.
Lovely with mashed potato and seasonal veg.
chocko1
Gold Member
NUMBERED INDEX ON PAGE 55 AND 98
LAMB KOFTAS WITH COUSCOUS SALAD - Serves 4
Syn Free, if using the Feta as part of your HEX. (45g of Feta = 1 HEX.)
450g extra lean minced lamb (If you can't find any already minced, just ask the butcher to mince up the leanest piece of lamb you can see.)
2 tbsp. fresh mint, chopped
For the Couscous:
1 packet of plain couscous
2 tomatoes, chopped
Half a yellow pepper, deseeded and thinly sliced
5 spring onions, sliced
75g Feta cheese, crumbled
1 tbsp. fresh mint, chopped
In a bowl, mix together the minced lamb with the mint, season well and shape into 4 Koftas.
Thread onto skewers (if they are wooden, make sure they have been soaked in cold water for a while, before threading the meat on) and cook under a pre-heated grill or on a BBQ for approximately 15 minutes, turning frequently until cooked through.
Cook the couscous according to the pack instructions and allow to cool slightly. Add the tomatoes, pepper, spring onions, Feta cheese and mint and mix well.
Serve the koftas with the couscous and, if you have a HEX B left, a portion of flat bread too.
LAMB KOFTAS WITH COUSCOUS SALAD - Serves 4
Syn Free, if using the Feta as part of your HEX. (45g of Feta = 1 HEX.)
450g extra lean minced lamb (If you can't find any already minced, just ask the butcher to mince up the leanest piece of lamb you can see.)
2 tbsp. fresh mint, chopped
For the Couscous:
1 packet of plain couscous
2 tomatoes, chopped
Half a yellow pepper, deseeded and thinly sliced
5 spring onions, sliced
75g Feta cheese, crumbled
1 tbsp. fresh mint, chopped
In a bowl, mix together the minced lamb with the mint, season well and shape into 4 Koftas.
Thread onto skewers (if they are wooden, make sure they have been soaked in cold water for a while, before threading the meat on) and cook under a pre-heated grill or on a BBQ for approximately 15 minutes, turning frequently until cooked through.
Cook the couscous according to the pack instructions and allow to cool slightly. Add the tomatoes, pepper, spring onions, Feta cheese and mint and mix well.
Serve the koftas with the couscous and, if you have a HEX B left, a portion of flat bread too.
Last edited:
chocko1
Gold Member
CHEESY CRUMBED HAKE - Serves 4
3 Syns for the entire recipe, if using the breadcrumbs and cheese as part of your HEX's.
4 hake fillets, about 175g each, skinned and boned
2 tbsps. chopped coriander
1 tsp. drained capers
4 level tbsp. Hellman's extra light mayo - 3 Syns
4 heaped tbsp. white breadcrumbs
3 heaped tbsp. grated Cheddar cheese
Grated zest of 1 lime
Pre-heat the oven to 180C/Gas 4.
Wipe the fish fillets with kitchen paper to get them as dry as possible, then place then in a roasting tin that has been sprayed with Frylight.
Season with a little salt and black pepper.
Mix 1 tbsp. of the chopped coriander and the capers into the mayo. Add a little seasoning, then spread the coriander mayo all over the top of the fish.
Combine the breadcrumbs, cheese, lime zest and the remaining coriander and sprinkle this over the fish, as evenly as possible.
Place in the pre-heated oven for 10-15 minutes.
When it is cooked, the topping will be crispy and golden and the fish will easily flake with a fork.
Lovely with new potatoes, peas and sautéed leeks.
3 Syns for the entire recipe, if using the breadcrumbs and cheese as part of your HEX's.
4 hake fillets, about 175g each, skinned and boned
2 tbsps. chopped coriander
1 tsp. drained capers
4 level tbsp. Hellman's extra light mayo - 3 Syns
4 heaped tbsp. white breadcrumbs
3 heaped tbsp. grated Cheddar cheese
Grated zest of 1 lime
Pre-heat the oven to 180C/Gas 4.
Wipe the fish fillets with kitchen paper to get them as dry as possible, then place then in a roasting tin that has been sprayed with Frylight.
Season with a little salt and black pepper.
Mix 1 tbsp. of the chopped coriander and the capers into the mayo. Add a little seasoning, then spread the coriander mayo all over the top of the fish.
Combine the breadcrumbs, cheese, lime zest and the remaining coriander and sprinkle this over the fish, as evenly as possible.
Place in the pre-heated oven for 10-15 minutes.
When it is cooked, the topping will be crispy and golden and the fish will easily flake with a fork.
Lovely with new potatoes, peas and sautéed leeks.
chocko1
Gold Member
FRUITY LAMB CURRY WITH CHRISTMAS SPICES AND MANGO - Serves 4
Approx. 3 Syns per serving
450g lean shoulder of lamb, cut into cubes and all visible fat removed
1 tbsp. oil - 6 Syns (could use Frylight but it isn't as good in this recipe)
1 onion, chopped
2 cloves of garlic, crushed
2 tbsp. garam masala
300ml hot lamb stock
1 tsp cinnamon
Half a tsp. mixed spice
2 level tbsp. Patak's mango chutney - 3 Syns
1 ripe mango (no more than 25g in weight), peeled and cut into chunks
Pre-heat the oven to 180C/Gas 4.
Heat the oil in a large ovenproof pan or casserole dish.
Next, add the cubed lamb and brown on all sides. Add the onion and garlic and continue to cook for 1-2 minutes.
Add the garam masala and spices, coating all the ingredients.
Add all the remaining ingredients and bring to the boil. Cover with a lid or foil and place in the oven for one and a half to two hours or until the meat is tender and the sauce thickened.
Ten minutes before the end of cooking, stir in the mango pieces.
Lovely with poppadoms, if you have any spare Syns and also nice with some thinly sliced red onion and coriander scattered over.
Approx. 3 Syns per serving
450g lean shoulder of lamb, cut into cubes and all visible fat removed
1 tbsp. oil - 6 Syns (could use Frylight but it isn't as good in this recipe)
1 onion, chopped
2 cloves of garlic, crushed
2 tbsp. garam masala
300ml hot lamb stock
1 tsp cinnamon
Half a tsp. mixed spice
2 level tbsp. Patak's mango chutney - 3 Syns
1 ripe mango (no more than 25g in weight), peeled and cut into chunks
Pre-heat the oven to 180C/Gas 4.
Heat the oil in a large ovenproof pan or casserole dish.
Next, add the cubed lamb and brown on all sides. Add the onion and garlic and continue to cook for 1-2 minutes.
Add the garam masala and spices, coating all the ingredients.
Add all the remaining ingredients and bring to the boil. Cover with a lid or foil and place in the oven for one and a half to two hours or until the meat is tender and the sauce thickened.
Ten minutes before the end of cooking, stir in the mango pieces.
Lovely with poppadoms, if you have any spare Syns and also nice with some thinly sliced red onion and coriander scattered over.
chocko1
Gold Member
BEEF RISOTTO WITH CHORIZO AND BUTTERNUT SQUASH - Serves 4
9.5 Syns for the whole recipe, if using Parmesan as part of your HEX.
225g rump or sirloin steak, diced into small cubes
1 tbsp. oil - 6 Syns (could use Frylight but doesn't work as well in this recipe)
50g diced chorizo - 3.5 Syns
1 onion, finely chopped
Half a BNS, seeds removed and cut into cubes
225g Arborio/risotto rice
900ml hot beef stock
25g grated Parmesan cheese
Heat the oil in a large pan, add the cubes of beef, chorizo and onion and cook for 3 minutes.
Add the BNS and rice, stirring well together. Add the hot stock and stir well again.
Leave to simmer without a lid for about 15-20 minutes, stirring and checking the liquid quantity from time to time. Add a little more stock if it starts to absorb it too quickly.
When the rice has softened and the liquid has all been absorbed, serve the risotto on hot plates, with the Parmesan scattered over.
Good with a side of mange-tout as an accompaniment.
9.5 Syns for the whole recipe, if using Parmesan as part of your HEX.
225g rump or sirloin steak, diced into small cubes
1 tbsp. oil - 6 Syns (could use Frylight but doesn't work as well in this recipe)
50g diced chorizo - 3.5 Syns
1 onion, finely chopped
Half a BNS, seeds removed and cut into cubes
225g Arborio/risotto rice
900ml hot beef stock
25g grated Parmesan cheese
Heat the oil in a large pan, add the cubes of beef, chorizo and onion and cook for 3 minutes.
Add the BNS and rice, stirring well together. Add the hot stock and stir well again.
Leave to simmer without a lid for about 15-20 minutes, stirring and checking the liquid quantity from time to time. Add a little more stock if it starts to absorb it too quickly.
When the rice has softened and the liquid has all been absorbed, serve the risotto on hot plates, with the Parmesan scattered over.
Good with a side of mange-tout as an accompaniment.
chocko1
Gold Member
SPICY RED PEPPER SALSA - Great with burgers, sausages and meatloaf.
6 Syns
1 red pepper, deseeded and chopped
2 large tomatoes
1 small onion, chopped
Juice of half a lemon
1 green chilli, chopped (seeds in or out)
1 tbsp. olive oil - 6 Syns
2 tbsp. parsley or basil
Salt and black pepper, to taste
Whizz all the salsa ingredients together in a food processor. Refrigerate.
6 Syns
1 red pepper, deseeded and chopped
2 large tomatoes
1 small onion, chopped
Juice of half a lemon
1 green chilli, chopped (seeds in or out)
1 tbsp. olive oil - 6 Syns
2 tbsp. parsley or basil
Salt and black pepper, to taste
Whizz all the salsa ingredients together in a food processor. Refrigerate.
chocko1
Gold Member
SLOW COOKER BEEF STEW - Serves 4
3 Syns for the whole recipe
2 medium onions, chopped
6 mushrooms, quartered
4 medium carrots, chopped
Beef stock cube, crumbled in
Half a tbsp. Worcestershire sauce
1 level tbsp. dark brown soft sugar - 3 Syns
2 tbsp. tomato puree
600g extra lean stewing steak
2 medium potatoes, peeled and sliced
Turn the slow cooker on to High.
Put the potato slices over the base and up the sides of the slow cooker, then tip everything else in - no need to brown off first but do, if you prefer. Pour in 4 tbsp. water.
Cook on High for 5 hours (or 7 hours on Low) and, if still not thick enough by the end of cooking, transfer to a large pan and boil rapidly on the hob, until the liquid has reduced to the desired consistency. This is preferable to adding cornflour, therefore upping the Syn amount.
Season to taste and serve with lots of fresh veg.
3 Syns for the whole recipe
2 medium onions, chopped
6 mushrooms, quartered
4 medium carrots, chopped
Beef stock cube, crumbled in
Half a tbsp. Worcestershire sauce
1 level tbsp. dark brown soft sugar - 3 Syns
2 tbsp. tomato puree
600g extra lean stewing steak
2 medium potatoes, peeled and sliced
Turn the slow cooker on to High.
Put the potato slices over the base and up the sides of the slow cooker, then tip everything else in - no need to brown off first but do, if you prefer. Pour in 4 tbsp. water.
Cook on High for 5 hours (or 7 hours on Low) and, if still not thick enough by the end of cooking, transfer to a large pan and boil rapidly on the hob, until the liquid has reduced to the desired consistency. This is preferable to adding cornflour, therefore upping the Syn amount.
Season to taste and serve with lots of fresh veg.
Last edited:
chocko1
Gold Member
TANGY MEATBALLS WITH NOODLES - Serves 4
3 Syns for the entire recipe
450g extra lean beef or lamb mince
Grated zest of 1 lemon
5cm piece of fresh root ginger, peeled and grated
2 level tbsp. Patak's mango chutney - 3 Syns
1-2 cloves of garlic, crushed
250g cherry tomatoes, quartered
600g dried egg noodles
100g bag rocket leaves
2 tbsp. freshly chopped flat-leaf parsley, to garnish
Pre-heat the oven to 190C/Gas 5.
Place the mince in a large bowl. Season and add the lemon zest, ginger and chutney.
Using damp hands, shape the mixture into 24 2.5cm balls.
Transfer to a non-stick baking tray and cook for 15 minutes or until the juices run clear. Discard any meat juices.
Spray a large non-stick pan well with Frylight and cook the garlic for 3 minutes with the cherry tomatoes, stirring occasionally.
Add the cooked noodles and heat through for 2 minutes.
Remove the pan from the heat and add the meatballs and rocket leaves. Gently toss to combine.
Garnish with the parsley, if using and serve immediately.
3 Syns for the entire recipe
450g extra lean beef or lamb mince
Grated zest of 1 lemon
5cm piece of fresh root ginger, peeled and grated
2 level tbsp. Patak's mango chutney - 3 Syns
1-2 cloves of garlic, crushed
250g cherry tomatoes, quartered
600g dried egg noodles
100g bag rocket leaves
2 tbsp. freshly chopped flat-leaf parsley, to garnish
Pre-heat the oven to 190C/Gas 5.
Place the mince in a large bowl. Season and add the lemon zest, ginger and chutney.
Using damp hands, shape the mixture into 24 2.5cm balls.
Transfer to a non-stick baking tray and cook for 15 minutes or until the juices run clear. Discard any meat juices.
Spray a large non-stick pan well with Frylight and cook the garlic for 3 minutes with the cherry tomatoes, stirring occasionally.
Add the cooked noodles and heat through for 2 minutes.
Remove the pan from the heat and add the meatballs and rocket leaves. Gently toss to combine.
Garnish with the parsley, if using and serve immediately.
chocko1
Gold Member
ASIAN GLAZED STEAKS - Serves 4
1 or 2 Syns per serving, depending on whether you use regular or reduced sugar jam.
4 lean sirloin, rump or rib-eye steaks
6 tbsp. light soy sauce
4 level tbsp. plum jam - regular jam = 8 Syns, reduced sugar jam = 4 Syns
Grated zest and juice of half a lime
2 spring onions, finely chopped
3 tbsp. freshly chopped coriander
5 cm fresh root ginger, peeled and finely grated
2 cloves of garlic, finely chopped
Cooking Times - based on a 2cm thick steak
Rare - Two and a half minutes on each side
Medium - Four minutes on each side
Well done - Six minutes on each side
Place all the marinade ingredients in a large shallow dish. Mix together well.
Add the steaks, spoon the marinade over, cover and refrigerate for 20 minutes or, if possible, overnight.
Remove the steaks from the marinade and reserve the marinade mixture.
Cook the steaks according to preference under a pre-heated grill or on a BBQ, basting occasionally with the reserved marinade.
Lovely served with SW chips/wedges and a side salad.
This marinade also tastes good with lamb steaks too.
1 or 2 Syns per serving, depending on whether you use regular or reduced sugar jam.
4 lean sirloin, rump or rib-eye steaks
6 tbsp. light soy sauce
4 level tbsp. plum jam - regular jam = 8 Syns, reduced sugar jam = 4 Syns
Grated zest and juice of half a lime
2 spring onions, finely chopped
3 tbsp. freshly chopped coriander
5 cm fresh root ginger, peeled and finely grated
2 cloves of garlic, finely chopped
Cooking Times - based on a 2cm thick steak
Rare - Two and a half minutes on each side
Medium - Four minutes on each side
Well done - Six minutes on each side
Place all the marinade ingredients in a large shallow dish. Mix together well.
Add the steaks, spoon the marinade over, cover and refrigerate for 20 minutes or, if possible, overnight.
Remove the steaks from the marinade and reserve the marinade mixture.
Cook the steaks according to preference under a pre-heated grill or on a BBQ, basting occasionally with the reserved marinade.
Lovely served with SW chips/wedges and a side salad.
This marinade also tastes good with lamb steaks too.
chocko1
Gold Member
LAMB WITH SAGE AND SWEET POTATO MASH - Serves 4
2.5 or 3.5 Syns for the whole recipe, depending on which Flora you use.
700g sweet potatoes, peeled and chopped
Good pinch of grated nutmeg (dried will do but fresh tastes better)
4 x 150g lamb cutlets, all visible fat removed
1 level tbsp. Flora Extra Light - 1.5 Syns or, if you can't buy this anymore, like me
- Flora Light - 2.5 Syns
2 tbsp. fresh sage leaves
4 tbsp. chicken stock
1 tsp Worcestershire Sauce
2 tsp. redcurrant jelly - 1 Syn
Put a large, non-stick pan over a high heat. Spray the lamb with Frylight, season with ground black pepper, then cook for 2 minutes on each side for medium-rare or to your liking.
Transfer the lamb to a warmed plate, loosely cover with foil and set aside to rest for 5 minutes.
Meanwhile, cook the sweet potatoes until tender. Drain, then mash together with the nutmeg until smooth. Time the cooking of the potatoes to coincide with the end of the cooking time for everything else.
While the meat is resting, add the Flora to the pan the lamb was cooked in, and heat until melted. Add the sage and cook for 1 minute or until fragrant, then add the stock, Worcestershire Sauce and redcurrant jelly. Bubble for 2 minutes, then drizzle over the lamb.
Serve with the sweet potato mash and lots of fresh veg, such as julienned carrots, sugar snap peas and green beans.
2.5 or 3.5 Syns for the whole recipe, depending on which Flora you use.
700g sweet potatoes, peeled and chopped
Good pinch of grated nutmeg (dried will do but fresh tastes better)
4 x 150g lamb cutlets, all visible fat removed
1 level tbsp. Flora Extra Light - 1.5 Syns or, if you can't buy this anymore, like me
- Flora Light - 2.5 Syns2 tbsp. fresh sage leaves
4 tbsp. chicken stock
1 tsp Worcestershire Sauce
2 tsp. redcurrant jelly - 1 Syn
Put a large, non-stick pan over a high heat. Spray the lamb with Frylight, season with ground black pepper, then cook for 2 minutes on each side for medium-rare or to your liking.
Transfer the lamb to a warmed plate, loosely cover with foil and set aside to rest for 5 minutes.
Meanwhile, cook the sweet potatoes until tender. Drain, then mash together with the nutmeg until smooth. Time the cooking of the potatoes to coincide with the end of the cooking time for everything else.
While the meat is resting, add the Flora to the pan the lamb was cooked in, and heat until melted. Add the sage and cook for 1 minute or until fragrant, then add the stock, Worcestershire Sauce and redcurrant jelly. Bubble for 2 minutes, then drizzle over the lamb.
Serve with the sweet potato mash and lots of fresh veg, such as julienned carrots, sugar snap peas and green beans.
chocko1
Gold Member
BEEF AND BLACK BEAN STIR-FRY - Serves 4
Approx. 1 Syn per serving
500g beef sirloin, all visible fat removed and cut into strips
1 tbsp. finely grated fresh ginger
2 cloves of garlic, crushed
4 spring onions, finely sliced
400g dried egg noodles (If you prefer fresh, make sure you check out the Syn values first.)
2 red peppers, deseeded and sliced
300g sugar snap peas, trimmed
125g baby sweet-corn, halved
250g fine beans, cut into 4cm lengths
120g Sainsbury's or Tesco's black bean stir fry sauce - 4.5 Syns
Combine the beef strips, grated ginger, garlic and spring onions in a bowl and leave to marinate for 5 minutes.
Meanwhile, cook the noodles according to pack instructions. Drain, set aside and keep warm.
Lightly steam or boil the peppers, sugar snap peas, baby corn and beans until they're just tender. Keep warm.
Meanwhile, combine the black bean sauce and 4 tbsp. of water in a small bowl.
Spray a large frying pan or wok well with Frylight and heat over a medium heat. Add the beef mixture and cook for 3 minutes or until cooked through.
Add the black bean mixture and the veg to the pan. Toss to combine, heat through, then serve on hot plates with the noodles.
Approx. 1 Syn per serving
500g beef sirloin, all visible fat removed and cut into strips
1 tbsp. finely grated fresh ginger
2 cloves of garlic, crushed
4 spring onions, finely sliced
400g dried egg noodles (If you prefer fresh, make sure you check out the Syn values first.)
2 red peppers, deseeded and sliced
300g sugar snap peas, trimmed
125g baby sweet-corn, halved
250g fine beans, cut into 4cm lengths
120g Sainsbury's or Tesco's black bean stir fry sauce - 4.5 Syns
Combine the beef strips, grated ginger, garlic and spring onions in a bowl and leave to marinate for 5 minutes.
Meanwhile, cook the noodles according to pack instructions. Drain, set aside and keep warm.
Lightly steam or boil the peppers, sugar snap peas, baby corn and beans until they're just tender. Keep warm.
Meanwhile, combine the black bean sauce and 4 tbsp. of water in a small bowl.
Spray a large frying pan or wok well with Frylight and heat over a medium heat. Add the beef mixture and cook for 3 minutes or until cooked through.
Add the black bean mixture and the veg to the pan. Toss to combine, heat through, then serve on hot plates with the noodles.
chocko1
Gold Member
SPICY PORK STIR-FRY - Serves 4
Approx. 1.5 Syns per serving
350g pork medallions or tenderloin, sliced and all visible fat removed
1 tbsp. Worcestershire Sauce
2 tbsp. reduced-salt soy sauce
4 cloves of garlic, crushed
1 large red chilli, seeds in or out, depending on how brave you are!
300g mushrooms, chopped
2 red peppers, deseeded and chopped
350g small broccoli florets
400g Sharwood's Udon Style Noodles, (they come in a 150g pouch so just tip them into the wok when ready) - 2.5 Syns per pouch so approx. 6.5 Syns for 400g
2 eggs, lightly beaten
Spray a large non-stick frying pan or wok well with Frylight and put it over a medium heat.
Add the pork, Worcestershire and soy sauces, garlic and chilli and stir-fry for 3 minutes.
Add the mushrooms, peppers and broccoli, turn up the heat and cook for 5 minutes, until beginning to brown.
Add the noodles, coat well with the sauce and stir-fry for about 2 minutes.
Add the eggs to the pan, leave for a few seconds, then mix in.
Stir-fry for 2-3 minutes until the egg is cooked, then serve on hot plates.
* Just thought - you could use the Sharwood wok-ready noodles for the Beef Stir-Fry too.
Approx. 1.5 Syns per serving
350g pork medallions or tenderloin, sliced and all visible fat removed
1 tbsp. Worcestershire Sauce
2 tbsp. reduced-salt soy sauce
4 cloves of garlic, crushed
1 large red chilli, seeds in or out, depending on how brave you are!
300g mushrooms, chopped
2 red peppers, deseeded and chopped
350g small broccoli florets
400g Sharwood's Udon Style Noodles, (they come in a 150g pouch so just tip them into the wok when ready) - 2.5 Syns per pouch so approx. 6.5 Syns for 400g
2 eggs, lightly beaten
Spray a large non-stick frying pan or wok well with Frylight and put it over a medium heat.
Add the pork, Worcestershire and soy sauces, garlic and chilli and stir-fry for 3 minutes.
Add the mushrooms, peppers and broccoli, turn up the heat and cook for 5 minutes, until beginning to brown.
Add the noodles, coat well with the sauce and stir-fry for about 2 minutes.
Add the eggs to the pan, leave for a few seconds, then mix in.
Stir-fry for 2-3 minutes until the egg is cooked, then serve on hot plates.
* Just thought - you could use the Sharwood wok-ready noodles for the Beef Stir-Fry too.
chocko1
Gold Member
SOY, HONEY AND CASHEW CHICKEN - Serves 4
Approx. 3.5 Syns per serving
3 large carrots, cut into batons
350g skinless chicken breast, cut into strips
1 tsp. ground ginger
Half a teaspoon of ground white pepper
3 level tbsp. runny honey - 7.5 Syns
2 tbsp. reduced-salt soy sauce
12 unsalted cashew nuts, crushed - 6 Syns
Steam or boil the carrots until tender, then set aside.
In a bowl, combine the chicken, ginger and pepper.
Spray a non-stick pan with Frylight, heat and add the chicken. Cook for about 5 minutes or until golden brown.
Add the honey and soy sauce to the pan, then stir in the cooked carrots. Cook for 2 minutes, adding a splash of water.
Scatter over the crushed cashew nuts and serve on a bed of boiled rice, garnished with fresh parsley, if you have any in.
Approx. 3.5 Syns per serving
3 large carrots, cut into batons
350g skinless chicken breast, cut into strips
1 tsp. ground ginger
Half a teaspoon of ground white pepper
3 level tbsp. runny honey - 7.5 Syns
2 tbsp. reduced-salt soy sauce
12 unsalted cashew nuts, crushed - 6 Syns
Steam or boil the carrots until tender, then set aside.
In a bowl, combine the chicken, ginger and pepper.
Spray a non-stick pan with Frylight, heat and add the chicken. Cook for about 5 minutes or until golden brown.
Add the honey and soy sauce to the pan, then stir in the cooked carrots. Cook for 2 minutes, adding a splash of water.
Scatter over the crushed cashew nuts and serve on a bed of boiled rice, garnished with fresh parsley, if you have any in.
chocko1
Gold Member
OREGANO CHICKEN ON CREAMY POLENTA - Serves 4
3.5 Syns per serving, if using the Parmesan as part of a HEX.
4 x 120g skinless chicken thigh fillets
2 tsp. dried oregano
200g mushrooms, sliced
100ml dry white wine - 6 Syns
2 tsp. vegetable stock powder
1 tbsp. Dijon mustard - 1.5 Syns
175g instant polenta - 6.5 Syns
40g finely grated Parmesan
Flatten the chicken between two pieces of baking paper using a rolling pin or a meat mallet
Spray a large frying pan well with Frylight and heat.
Add the chicken, sprinkled with the oregano and cook for 3-4 minutes on each side until cooked through, thoroughly. Transfer to a plate and keep warm.
Re-spray the pan and cook the mushrooms over a high heat for 5 minutes or until soft.
Meanwhile, in a large pan, bring 1.15 litres of water to the boil with the wine, stock powder and mustard.
Slowly add the polenta in a steady stream, stirring constantly, until the mixture boils. Reduce to low, stir for 2-3 minutes until the polenta is soft and creamy, then stir in the Parmesan.
Serve the chicken with the mushrooms and polenta, sprinkled with black pepper. Lovely with a side salad too.
3.5 Syns per serving, if using the Parmesan as part of a HEX.
4 x 120g skinless chicken thigh fillets
2 tsp. dried oregano
200g mushrooms, sliced
100ml dry white wine - 6 Syns
2 tsp. vegetable stock powder
1 tbsp. Dijon mustard - 1.5 Syns
175g instant polenta - 6.5 Syns
40g finely grated Parmesan
Flatten the chicken between two pieces of baking paper using a rolling pin or a meat mallet
Spray a large frying pan well with Frylight and heat.
Add the chicken, sprinkled with the oregano and cook for 3-4 minutes on each side until cooked through, thoroughly. Transfer to a plate and keep warm.
Re-spray the pan and cook the mushrooms over a high heat for 5 minutes or until soft.
Meanwhile, in a large pan, bring 1.15 litres of water to the boil with the wine, stock powder and mustard.
Slowly add the polenta in a steady stream, stirring constantly, until the mixture boils. Reduce to low, stir for 2-3 minutes until the polenta is soft and creamy, then stir in the Parmesan.
Serve the chicken with the mushrooms and polenta, sprinkled with black pepper. Lovely with a side salad too.
chocko1
Gold Member
NUMBERED INDEX ON PAGE 55 AND 98
FRUIT SALAD WITH A DIFFERENCE - Serves 4
2 Syns per serving
One and a half tbsp. drinking chocolate - 4.5 Syns
4 trifle sponge fingers - 3.5 Syns
Juice of 1 orange
2 oranges, segmented and all pith and pips removed (could use satsumas instead)
325g strawberries, hulled and sliced
1 kiwi fruit, sliced
250g 0% fat Greek yoghurt
Mix the drinking chocolate with 3 tbsp. of boiling water in a small bowl, stirring until smooth.
Break the sponge fingers into small pieces and divide amongst 4 glasses or small glass bowls.
Pour the juice from the orange over the sponge.
Share the fruit between the 4 glasses.
Combine the cooled drinking chocolate with the yoghurt and spoon over the fruit.
Chill before serving.
Lovely with a square or two of chocolate grated over the top, if you have Syns to spare.
FRUIT SALAD WITH A DIFFERENCE - Serves 4
2 Syns per serving
One and a half tbsp. drinking chocolate - 4.5 Syns
4 trifle sponge fingers - 3.5 Syns
Juice of 1 orange
2 oranges, segmented and all pith and pips removed (could use satsumas instead)
325g strawberries, hulled and sliced
1 kiwi fruit, sliced
250g 0% fat Greek yoghurt
Mix the drinking chocolate with 3 tbsp. of boiling water in a small bowl, stirring until smooth.
Break the sponge fingers into small pieces and divide amongst 4 glasses or small glass bowls.
Pour the juice from the orange over the sponge.
Share the fruit between the 4 glasses.
Combine the cooled drinking chocolate with the yoghurt and spoon over the fruit.
Chill before serving.
Lovely with a square or two of chocolate grated over the top, if you have Syns to spare.
Last edited:
chocko1
Gold Member
TUNA WITH ROASTED TOMATOES - Serves 4
1.5 Syns per serving
500g cherry tomatoes
2 garlic cloves, crushed
1 tbsp. olive oil - 6 Syns (or could use Frylight to make it totally Syn Free but didn't think 1.5 Syns each was too bad.)
250g wholewheat spaghetti
125ml vegetable stock
2 x 200g tins tuna in spring water, drained and flaked
Zest and juice of half a lemon
Chopped fresh parsley, to garnish
Pre-heat the oven to 180C/Gas 6 and line a baking tray with baking paper.
Toss the tomatoes in a bowl with the oil and garlic, then put on the tray. Roast for 20 minutes or until tender.
Meanwhile, cook the spaghetti according to pack instructions. Drain well, then return to the pan.
Add the hot stock, roasted tomatoes, tuna, lemon zest and juice to the spaghetti, then gently toss to combine.
Garnish with the parsley and serve with salad.
I've never tried this but thought it would make a good lunch.
1.5 Syns per serving
500g cherry tomatoes
2 garlic cloves, crushed
1 tbsp. olive oil - 6 Syns (or could use Frylight to make it totally Syn Free but didn't think 1.5 Syns each was too bad.)
250g wholewheat spaghetti
125ml vegetable stock
2 x 200g tins tuna in spring water, drained and flaked
Zest and juice of half a lemon
Chopped fresh parsley, to garnish
Pre-heat the oven to 180C/Gas 6 and line a baking tray with baking paper.
Toss the tomatoes in a bowl with the oil and garlic, then put on the tray. Roast for 20 minutes or until tender.
Meanwhile, cook the spaghetti according to pack instructions. Drain well, then return to the pan.
Add the hot stock, roasted tomatoes, tuna, lemon zest and juice to the spaghetti, then gently toss to combine.
Garnish with the parsley and serve with salad.
I've never tried this but thought it would make a good lunch.
Similar threads
