Delicious meals with minimum ingredients.

[chocko1]

BEEF STROGANOFF - Serves 4

Approx. 2 Syns per serving (7.5 Syns for the recipe)

400g lean beef fillets, thinly sliced and all visible fat removed
2 tsp. sweet paprika
Chilli powder to taste (optional)
1 onion, finely chopped
2 cloves of garlic, finely chopped
250g button mushrooms, sliced
2 tbsp. tomato puree
A few drops of Worcestershire Sauce
250ml hot beef stock
125ml half-fat soured cream - 7.5 Syns

Toss the beef in the paprika and chilli powder to coat evenly.
Spray a large non-stick frying pan well with Frylight and heat over a medium-high heat, add the beef and cook until seared all over.
Re-spray, if necessary, and add the onion, garlic and mushrooms, then cook for 5 minutes, or until softened.
Add the tomato puree, Worcestershire Sauce and stock. Cook, stirring occasionally, for a further 6-7 minutes.
Stir in the soured cream and heat gently, stirring, to avoid curdling.

Lovely served with mashed potato, carrots and tender-stem broccoli.

Could use FF yoghurt in place of the soured cream but, personally, I think it makes it too tangy.

 

[chocko1]

STEAKS WITH MUSHROOMS AND PEPPER SAUCE - Serves 4

Approx. 3 Syns per serving, if using some of your HEX milk allowance ( 31.5ml out of your 350ml allowance when divided by 4)

800g sweet potatoes, peeled and cut into large chunks
4 tbsp. grated Parmesan - 8 Syns - definitely over-Synned this, just to be on the safe side!
4 x 125g lean rump steaks, all visible fat removed
4 large flat mushrooms, stalks trimmed
300ml hot beef or vegetable stock
1 level tbsp. cornflour - 3 Syns
4 tsp. Worcestershire Sauce
1 tsp. ground black pepper

Cook the sweet potato until tender. Once drained, add the heated milk and Parmesan to the pan with the potatoes still in and mash until smooth.
Meanwhile, spray a large frying pan and the steaks and mushrooms with Frylight.
Add the steaks and mushrooms to the hot pan, once heated to medium/high. Cook for 2-3 minutes on each side or until cooked to your liking.
Transfer the steak and mushrooms to a heated plate and cover with foil to keep warm.
In a small bowl, mix the cornflour, Worcestershire Sauce and black pepper together and pour into the stock really slowly, making a thick paste first and mixing constantly so no lumps form.
Add this mixture to a small pan, heating over a low heat and stirring constantly until it thickens into a sauce consistency.
Serve with the sweet potato mash on heated plates, with the sauce poured over the steaks. Serve with your choice of fresh veg. Baby spinach goes well with this.

 

[chocko1]

FRUITY CHEESECAKE BOATS - Serves 4

3.5 Syns each

200g Philadelphia, Lightest - 8 Syns
5 tsp. icing sugar - 6 Syns (slightly over-Synned)
Half a teaspoon of vanilla extract
320g fresh strawberries, hulled and quartered
Zest and juice of half a lime, plus extra thin strips of zest, to decorate
4 bananas

In a mixing bowl, combine the soft cheese, 3 tsp. of the icing sugar and the vanilla extract.
Put the strawberries into another bowl with the remaining icing sugar, the lime zest and juice. Stir to combine, then set aside.
Split the bananas down the middle lengthways but not all the way through.
Fill the inside cavities with the cheesecake filling, followed by the strawberries.
Spoon over any juices , then serve immediately, decorated with the lime zest strips.

 

[chocko1]

SPECIAL FRIED RICE - Serves 4

Syn Free

2 eggs, lightly beaten
1 red onion, cut into thin wedges
150g lean back bacon, all visible fat removed and diced (or could use cooked, peeled prawns instead)
2 cloves of garlic, crushed
2 sticks of celery, diced
1 carrot, cut into matchsticks
250g wholegrain rice, cooked according to the pack instructions
200g kale, shredded

Spray a wok or large frying pan with Frylight and put over a high heat.
Add the eggs and swirl to coat the base of the pan. Cook for one minute to make an omelette, then carefully remove and put on a clean surface.
Roll up the omelette, thinly slice and put aside.
Return the pan to a high heat and re-spray. Add the onion and bacon and stir-fry for 2 minutes or until the bacon is crisp.
Add the garlic, celery and carrot and stir-fry for 3 minutes.
Add the rice and stir-fry for one minute, then add the kale and stir-fry for a further 2 minutes or until tender-crisp.
To serve, top the fried rice with the shredded omelette.

 

[chocko1]

HAM AND EGG MINI PIES - Serves 4

3 Syns per pie

2 ready-rolled filo pastry sheets - 12 Syns
80g lean ham, torn
2 tomatoes, chopped
4 eggs
4 tbsp. chopped flat-leaf parsley, to garnish

Pre-heat the oven to 200C/Gas 6.
Grease 4 extra-large muffin moulds.
Cut each sheet of filo pastry into 6 squares, then use 3 squares to line each mould, spraying each layer with oil.
Put some ham and tomato into each pastry shell, then crack an egg into it and spray with a little oil.
Bake for 20-25 minutes, until golden brown and crisp.
Sprinkle with parsley and ground black pepper.

Lovely as a light lunch, served with salad and SW wedges. Especially good with a HEX of cheese grated over, just before baking.

 

[chocko1]

INDIAN CHICKEN AND SPICY MASH - Serves 4

Just under 2 Syns per serving

500g white potatoes, cut into chunks
500g sweet potatoes, cut into chunks
1 tsp. turmeric, optional
4 skinless chicken breasts
3 level tbsp. Tesco Spicy Mango Chutney - 6 Syns
1 tbsp. Tandoori curry paste - 1 Syn
6 tbsp. FF natural yoghurt

Pre-heat the grill to medium/high.
Cook the potatoes and turmeric, if using, until tender.
Cut a few slits in the top of each chicken breast, then brush with the mango chutney. Grill for 6 minutes on each side or until cooked through.
Drain the potatoes, then return to the pan and set aside, keeping warm.
In a small pan, or in the microwave, heat the curry paste for 1 minute, then spoon over the potatoes with the yoghurt. Mash together until smooth and thoroughly combined. Serve immediately with the chicken and some fresh, green veg.

 

[sparty]

HAM AND EGG MINI PIES - Serves 4 3 Syns per pie 2 ready-rolled filo pastry sheets 80g lean ham, torn 2 tomatoes, chopped 4 eggs 4 tbsp. chopped flat-leaf parsley, to garnish Pre-heat the oven to 200C/Gas 6. Grease 4 extra-large muffin moulds. Cut each sheet of filo pastry into 6 squares, then use 3 squares to line each mould, spraying each layer with oil. Put some ham and tomato into each pastry shell, then crack an egg into it and spray with a little oil. Bake for 20-25 minutes, until golden brown and crisp. Sprinkle with parsley and ground black pepper. Lovely as a light lunch, served with salad and SW wedges. Especially good with a HEX of cheese grated over, just before baking.

Mmmm sounds yummy!!

 

[chocko1]

SALMON AND VEGETABLE LINGUINE - Serves 4

3.5 Syns per serving

2 red peppers, deseeded and chopped
1 large red onion, chopped
250g cherry tomatoes
300g salmon fillets, cut into chunks
250g fresh linguine - 5 Syns
3 level tbsp. green pesto - 9 Syns

Heat a little Frylight in a large frying pan.
Add the peppers and onion over a medium/high heat for 6 minutes.
Add the tomatoes and salmon and cook until the salmon is cooked through - approx. 5 mins.
Meanwhile, cook the pasta according to pack instructions. Drain, reserving 3 tbsp. of the liquid.
Return the pasta to the pan, then add the pesto, tossing lightly until combined.
Stir in the reserved cooking water, veg and salmon. Season with black pepper and serve (garnished with fresh basil, if you have any in).

 

[chocko1]

CHICKPEA BURGERS - Serves 4

3 Syns for the whole recipe

400g sweet potatoes, peeled and chopped
2 level tbsp. sweet chilli sauce - 3 Syns
1 tbsp. lemon juice
400g can of chickpeas in water, drained
2 spring onions, finely chopped
1 tsp. ground cumin
Quarter tsp. dried chilli flakes - or to taste
1 tsp. lemon zest
2 eggs, beaten
2 tbsp. chopped fresh flatleaf parsley

Cook the sweet potatoes until very tender.
Meanwhile, in a small bowl, combine the sweet chilli sauce and lemon juice. Set aside.
Drain the potatoes, then whizz in a food-processor with the chickpeas until roughly crushed.
Add the spring onions, cumin, chilli flakes and lemon zest. Whizz to combine.
Gently stir in the eggs and parsley, then divide the mixture into 4 burgers.
Spray a frying pan with Frylight and cook the burgers over a medium heat for 2-3 minutes on each side, until golden and cooked through.

Lovely served on HEX wholemeal rolls, filled with salad, the chilli dressing and part of a HEX Feta cheese crumbled over.

 

[chocko1]

BEEF TATAKI WITH NOODLES - Serves 4

Syn Free

2 tbsp. reduced-salt soy
Zest and juice of 1 lime
15g fresh ginger, grated
2 carrots, coarsely grated
250g soba noodles - Blue Dragon are Syn Free
500g extra lean sirloin steak
125g broccoli, cut into small florets
6 spring onions, finely sliced

Combine the soy sauce, lime zest, juice and ginger in a bowl. Add the carrot and set aside to marinate.
Cook the noodles according to instructions, then drain.
Spray a frying pan with Frylight and put over a high heat. Cook the steak for 2-3 minutes on each side for medium-rare, or until cooked to your liking.
Remove from the pan and put on a chopping board. Loosely cover with foil and allow to rest for 5 minutes.
Meanwhile, return the pan to a medium heat and add the broccoli and spring onions. Cook for 3-4 minutes, then add the carrot mixture and cook for 1 minute more.
Thinly slice the steak. Divide the noodles between four heated plates, then top with the vegetables, followed by the steak slices and serve immediately.

 

[chocko1]

STRAWBERRY BRULEE - Serves 4

3.5 Syns per serving


320g strawberries, hulled and thinly sliced
2 x 170g tubs 0% Greek yoghurt
2 tbsp. icing sugar - 6 Syns
Half tsp. vanilla extract
4 tsp. caster sugar - 4 Syns
4 Almond Thin biscuits, to serve - 4 Syns

Pre-heat the grill to High.
Put the sliced strawberries in a medium-size ovenproof dish.
In a separate bowl, mix together the yoghurt, icing sugar and vanilla until smooth.
Spoon over the strawberries, then sprinkle with sugar.
Grill for a few minutes, until the sugar has caramelised, then serve with an Almond Thin per person.

I haven't counted this as I would for cooking fruit, as the strawberries are smothered in the yoghurt topping so aren't exposed to the heat.

 

[chocko1]

CHICKEN BURGERS WITH CHUNKY SALSA - Serves 4

Syn Free

500g skinless chicken breast, cut into 4cm pieces
Half an onion, roughly chopped
2 garlic cloves, crushed
2 tbsp. chopped fresh flat-leaf parsley
250g asparagus, trimmed
250g cherry tomatoes, quartered
Juice of half a lemon

Put the chicken, onion, garlic and parsley in a food processor. Whizz until coarsely chopped, then transfer to a bowl. Season with black pepper, then form into 4 burger shapes.
Spray a large frying pan and heat over a medium/high heat. Cook the burgers for 5 mins on each side or until cooked through.
Meanwhile, cook the asparagus until just tender, then slice and toss in a mixing bowl with the tomatoes and lemon juice.
Serve the burgers in HEX bread rolls, with the salsa.

 

[timtim]

Finally got round to making the Mexican chilli chicken for yea tonight it was so lovely thank you again for the recipe your fab xx

 

[chocko1]

Aww, thanks, timtim. So glad you enjoyed it - it's always good to know 'cos, as I've said before, it can be a bit worrying, recommending recipes to other people! :S

Kathy xx

 

[chocko1]

PIRI PIRI CHICKEN BURGERS - Serves 4

1.5 Syns per serving

600g skinless chicken breasts
1 tbsp. olive oil - 6 Syns
2 tbsp. lemon juice
2 cloves of garlic, crushed
1-2 tsp. minced red chilli
1 tsp. smoked paprika
Half tsp. dried oregano

Place the chicken breasts between two sheets of cling-film or greaseproof paper. Bash each breast hard with a wooden rolling pin until they are even but doubled the original size.
Measure the other ingredients into a food bag and mix together well.
Add the chicken and massage the pieces through the bag until they are evenly coated with the mixture. Leave to marinate in the bag, in the fridge, for at least 15 minutes but, preferably, up to 12 hours.
Spray a large, non-stick frying pan with Frylight and heat over a medium/high heat. Add the marinated chicken and cook for 4-5 minutes on each side or until thoroughly cooked through.
Serve on a HEX bread roll with some salad and Synned mayo.

 

[chocko1]

CAJUN CHILLI (A tad hotter than normal chilli - only ever make this for my daughter, who loves spicy food.) - Serves 4

0.5 Syns for the entire recipe

500g extra lean minced beef
1 large onion, chopped
1 clove of garlic, crushed
Half a teaspoon of sugar - 0.5 Syns
Chilli powder
Smoked paprika
Cajun spices
400g can chopped tomatoes
400g can of mixed beans or red kidney beans

Spray a large lidded pan with Frylight and cook the onion and garlic, until softened. I always start the onion off in the microwave, with a splash of water or use frozen onion straight into the pan, as it speeds the softening process up considerably.
Add the minced beef and cook until brown. Tip out any excess liquid/fat.
Add all the spices, to taste.
Next add the beans, tomatoes and the sugar. Season with salt and black pepper to taste.
Lower the heat and simmer, covered, until cooked through. Approx. 30 minutes.
If it isn't thick enough, remove the lid and boil rapidly until the desired consistency is reached.

Serve with basmati rice.

 

[chocko1]

CAJUN SALMON WITH SPICY SPAGHETTI - Serves 2

3 Syns per serving

2 x 150g fresh, skinless salmon fillets
1 tbsp. olive oil - 6 Syns
Dried Cajun spice mix
100g wholemeal spaghetti - dry weight
1 clove of garlic, crushed
10-12 cherry tomatoes, halved
Quarter to half a teaspoon of dried chilli flakes
150g baby leaf spinach

Heat the grill to medium.
Spray the top of each fillet with Frylight and dust with the Cajun spice.
Place the fillets under the grill and cook for 3-4 minutes, depending on the thickness of the fish. Turn the fish over and cook for the same amount of time on this side, until the fish is thoroughly cooked through.
Cook the spaghetti according to pack instructions and whilst it is cooking, make the sauce.
Add the oil to a non-stick frying pan and cook the garlic and chilli flakes for one minute.
Add the tomatoes, spinach and 2 tbsp. of water to the pan and cook, stirring from time to time, until the tomatoes have begun to soften. This will only take a few minutes. Season with black pepper.
Drain the spaghetti and tip it into the drained spaghetti. Serve on heated plates, immediately and top with the salmon.

 

[chocko1]

CHICKEN AND POTATO CURRY - Serves 4

4 Syns per serving

450g chicken thighs, skin removed and cut into 1 inch cubes
150g onions, chopped
Half teaspoon of crushed cardamom seeds
Half teaspoon of mustard seeds
8 level tbsp. of Patak's Madras Paste - 16 Syns
200g chopped tomatoes
300g new potatoes, cut in half and diced
2 tsp. fresh coriander, chopped
3 tbsp. 0% FF Greek yoghurt
1 tsp. granulated sweetener

Spray a large pan well with Frylight and crackle the cardamom and mustard seeds for one minute.
Add the onions (preferably pre-cooked in the microwave) and cook until softened.
Add the paste and cook, with 50ml water on medium heat until all the water has evaporated.
Add the new potato halves and cook on medium heat for 10-15 minutes.
Add the chicken, yoghurt and 150ml of water. Cook until the chicken and potatoes are cooked through. Season with black pepper.
Check the seasoning and adjust with salt and the sweetener, if necessary.

 

[chocko1]

BUTTERNUT SQUASH AND GINGER SOUP - Serves 4

2 Syns per serving

1 tsp olive oil - 2 Syns
1 medium Butternut Squash, peeled, seeds removed and chopped into chunks
Half an onion, chopped
1 heaped tbsp. Very Lazy chopped ginger - 1.5 Syns
Half to one teaspoon of dried chilli flakes
1 litre of hot vegetable stock
125ml Blue Dragon light coconut milk - 4.5 Syns
A handful of roughly chopped fresh mint or coriander - optional
Lime juice

In a large pan, heat the olive oil and cook the Butternut Squash, onion, Very Lazy ginger and the dried chilli flakes, until soft.
Add the stock, coconut milk and some salt and pepper, then bring to the boil and simmer for about 30 minutes.
Blend in a food processor, serve with the fresh herbs, if using, and a squeeze of lime juice.

 

[chocko1]

RASPBERRY 'TRIFLE' - Serves 4

Marginally over 4 Syns per serving

5 level tbsp. granulated sweetener or, to taste
350g raspberries
100g extra-light Philadelphia cheese (or similar) - 6 Syns
150g FF vanilla yoghurt
12 trifle sponge fingers, broken into large pieces - 10.5 Syns

In a mixing bowl, combine the sugar with 5 tbsp. of boiling water and stir well.
Add 300g of the raspberries and keep stirring until the syrup is dark pink.
In another bowl, whisk the soft cheese and vanilla yoghurt until smooth.
Dip half the sponge finger pieces into the raspberry syrup, then divide between 4 serving glasses.
Top with half the remaining soaked raspberries and half the creamy mixture.
Repeat with remaining sponge finger pieces, raspberries and cream mixture.
Serve topped with the remaining, un-soaked raspberries.









Just had a thought! I suppose, to make it more authentic, you could always pour a sugar-free jelly over the first layer of sponge finger pieces. Don't forget to Syn it though.