Delicious meals with minimum ingredients.

[chocko1]

CARIBBEAN STEW WITH ALL-SPICE AND GINGER Serves 8

0.5 Syns per serving

1-2 chillies, deseeded and chopped
2 tsp All-spice
1 handful of fresh thyme leaves, chopped
2 level tsp tamarind paste - 0.5 Syns
5 cm fresh ginger, peeled and roughly chopped
2 large skinless chicken breasts, cut into bite-size pieces
1 level tbsp. cornflour - 3.5 Syns
1.4 litres hot chicken stock
4 mixed peppers, deseeded and roughly chopped
5 tomatoes, skinned and roughly chopped

Put the chillies, All-spice, thyme, tamarind paste, ginger and some salt and black pepper into a blender and whizz to a paste. Spray lots of Frylight in and whizz again.
Put into a plastic bag. Spray the chicken pieces well with Frylight and put into the bag. Squish everything together through the bag. Leave to marinate in the fridge for at least 30 minutes or, preferably, overnight.
Spray a large pan well with Frylight or use a flameproof casserole dish. Add the chicken and marinade, and cook, stirring frequently, over a medium heat for 10 minutes or until the chicken is golden.
Add a little of the stock, scraping any bits from the base of the pan, before pouring in the remainder of the stock.
In a cup, blend the cornflour to a thick, smooth paste with a little cold water. Add to the pan gradually, stirring all the time.
Stir in the peppers and tomatoes and season well with salt and black pepper. Bring to the boil, then reduce to a simmer and cook over a low heat for 30 minutes, or until the sauce has begun to thicken slightly. If it has not thickened to the desired consistency, either boil rapidly until the liquid reduces sufficiently or stir in some more (Synned) blended cornflour.
Taste and season again, if needed.

Lovely served with baked sweet potatoes or sweet potato mash and lots of fresh veg.

 

[chocko1]

CHICKEN PESTO PILAF - Serves 4

Approx. 2 Syns per serving

1 onion, finely chopped
2 skinless chicken breasts, diced
3 level tbsp. sun-dried tomato pesto - 7.5 Syns
100g sweet baby peppers, deseeded and chopped
400g can chickpeas, drained and rinsed
150g brown basmati rice
300ml hot chicken stock

Spray a large frying pan with Frylight and cook the onion until softened. I always use frozen diced onion for recipes like this, as it softens up in the Frylight much easier than fresh onion.
Add the chicken, re-spraying if necessary, and fry until cooked through.
Stir the pesto through the chicken.
Add the remaining ingredients and bring to the boil. Reduce the heat, then cover and simmer for 15 minutes or until the stock is absorbed.
Season with black pepper. Fork through the rice to fluff it up.

Lovely served with a side salad and garnished with torn fresh basil, if you have any in. Could obviously add other ingredients to this recipe. I sometimes add some garlic and mushrooms and, occasionally, some baby sweet-corn.

 

[kitty o]

Glad to hear you're out of hospital Kathy. You've been missed on here!!

Hope you not waiting too long for the op.

Take care and put your feet up ( and think of some new recipes!!! Ha ha!! ) x

 

[chocko1]

FULL UNDEX ON PAGES 55 AND 98

Thanks, Kitty. Yes, it'll break the boredom up of not working, typing up new recipes!

Kathy x

 

[Nanny Doreen]

Nice to have you back Kathy. xx I am away for ma day or 3 so will update when I get baxk

 

[chocko1]

BERRY MOUSSES - Serves 4

4 Syns per serving

300g Lightest Philadelphia - 12 Syns
4 level tsp icing sugar - 4 Syns
1 tbsp. lemon juice
250g frozen blackcurrants/blueberries
Sweetener to taste

Put the cream cheese and icing sugar in a large bowl along with the lemon juice. Beat until creamy. Taste and add more sweetness with the sweetener, if required.
Stir through the fruit until it begins to break down and make pink streaks.
Spoon into ramekins and put in the freezer for 10 minutes to harden slightly or serve immediately if you prefer a softer consistency.

 

[chocko1]

Thanks so much, Doreen. I've said it before but, you're a star!! It's so much easier with the index. Have a lovely time away.

Kathy xx

 

[chocko1]

FRUIT MERINGUE POTS - Serves 4

4.5 Syns per serving

500g tub of 2% fat Total Greek yoghurt - 3 Syns
2 level tsp icing sugar - 2 Syns
4 meringue nests, crumbled - 3.5 Syns each
500g fresh fruit, chopped (I like kiwi fruit in mine but, obviously use what you want)

Put the yoghurt and icing sugar into a mixing bowl, then stir to combine.
Add the diced fruit and crumbled meringues, then gently fold together.
Spoon the mixture into short glasses and serve immediately or the meringue will 'melt' into the mixture.

You could lower the Syns by using Total 0% Greek yoghurt but the 2% is much creamier and not a lot of Syns anyway.

 

[chocko1]

CHOCOLATE AND BANANA CREPES - Serves 4

Approx. 5.5 Syns per crepe (so, obviously only if you have Syns to spare and you fancy something a little more indulgent!)

50g plain flour - 9 Syns
125ml buttermilk - 4.5 Syns
1 egg
2 level tbsp. Nutella chocolate spread, warmed - 8 Syns
2 bananas, sliced
120g frozen blueberries, defrosted

In a mixing bowl, whisk together the sieved flour, buttermilk and egg to make a smooth batter.
Spray a medium sized frying pan with Frylight and heat it over a medium heat.
Spoon in 2 tbsp. of the batter and tilt to cover the base.
Cook for 2 minutes or until the surface is set. Carefully, flip the crepe onto the other side for a further minute or until golden.
Transfer to a plate and keep warm whilst cooking the other 3 crepes.
Thinly spread half of each crepe with the warmed chocolate spread, then top with the banana slices.
Fold the other half over and top with the blueberries. Serve immediately. Sprinkle with a little granulated sweetener if you prefer it sweeter.

 

[Texty_F]

CHOCOLATE AND BANANA CREPES - Serves 4

Approx. 5.5 Syns per crepe (so, obviously only if you have Syns to spare and you fancy something a little more indulgent!)

50g plain flour - 9 Syns
125ml buttermilk - 4.5 Syns
1 egg
2 level tbsp. Nutella chocolate spread, warmed - 8 Syns
2 bananas, sliced
120g frozen blueberries, defrosted

In a mixing bowl, whisk together the sieved flour, buttermilk and egg to make a smooth batter.
Spray a medium sized frying pan with Frylight and heat it over a medium heat.
Spoon in 2 tbsp. of the batter and tilt to cover the base.
Cook for 2 minutes or until the surface is set. Carefully, flip the crepe onto the other side for a further minute or until golden.
Transfer to a plate and keep warm whilst cooking the other 3 crepes.
Thinly spread half of each crepe with the warmed chocolate spread, then top with the banana slices.
Fold the other half over and top with the blueberries. Serve immediately. Sprinkle with a little granulated sweetener if you prefer it sweeter.

Food Heavennnnnnnnnnnnnn lol

Good to see you back Kathy - hope your ok hun xx

 

[chocko1]

Aww, thanks Texty. Good to be back - I've missed you all!

Kathy xx

 

[chocko1]

LIGHT RHUBARB SYLLABUB - Serves 2

3.5 Syns per serving

100g rhubarb - 0.5 Syns (because of cooking)
Juice of half an orange
Half a teaspoon of ground ginger
1 rounded tbsp. of icing sugar - 4 Syns
2 tbsp. J.S. BGTY crème fraiche - 1 Syn
150g 0% Fat Greek yoghurt
1 dessertspoon of golden syrup - 1.5 Syns

Wash, top and tail the rhubarb and cut into 1 cm pieces. Place in a pan with the ginger, orange juice and icing sugar.
Bring to the boil and simmer gently until the rhubarb softens but still holds its shape.
Keep two pieces of rhubarb and a little of the juice to one side and spoon the rest of the mixture into two ramekin bowls and chill.
In a bowl blend the crème fraiche, yoghurt and syrup.
Spoon the mixture over the chilled rhubarb and top with the reserved fruit and juice. Serve immediately.

 

[chocko1]

CHICKEN AND RICE PAPRIKA - Serves 6

1 Syn per serving

2lbs bone-in, skinless chicken thighs - more flavour than breast
5 cloves of garlic, finely chopped
2 large onions, finely chopped
2 large red peppers, deseeded and finely chopped
1 tbsp. sweet Hungarian paprika
1 tsp. hot Hungarian paprika or quarter of a tsp. cayenne pepper
2 tbsp. tomato puree
480ml hot chicken stock
600g frozen brown rice, thawed
6 tbsp. reduced-fat sour cream - 6 Syns

Pre-heat the oven to 180C/Gas 4.
Put the chicken in a large casserole dish and sprinkle with salt and black pepper. Bake until just cooked through, 25-30 minutes.
Meanwhile, spray a large pan well with Frylight (or brush the base with 1 tsp. olive oil - 2 Syns), heat over a medium heat and add the garlic, onions, peppers and a sprinkling of salt.
Cook, stirring occasionally, until the vegetables are tender - about 15 minutes. If it becomes dry, add a tbsp. or two of water.
Stir in the sweet and hot paprika and cook for 1 minute, add the tomato puree and cook for another minute, stirring.
Add the chicken stock and two cups of water. Bring to the boil, then reduce the heat to maintain a steady simmer. Simmer until slightly reduced.
Remove the chicken pieces from the casserole dish and spread the rice over the base of the dish.
Place the chicken back on top of the rice, along with any juices. Pour the spicy sauce over the chicken and rice.
Bake until it is heated through and the rice is soft - about 40 minutes.
Serve with a dollop of sour cream and, if you have any, some chopped parsley.

I have never made this but the photo of it looked yummy and it had very good reviews. I did wonder why it specified frozen rice but thought I'd better type it up exactly as the recipe stated.

 

[chocko1]

CHERRY TOMATO AND CHORIZO SPAGHETTI Serves 4

Marginally over 3 Syns per serving, if using the Feta as part of a HEX. (45g reduced-fat Feta = 1 HEX). If you want to count the Feta as Syns, 75g reduced-fat Feta = 6 Syns.

325g wholewheat spaghetti
200g fine green beans, trimmed
75g chorizo, finely sliced - 4.5 Syns
400g tin of cherry tomatoes, drained (or roast your own)
16 olives - 2 Syns
75g reduced-fat Feta, crumbled
Zest and juice of one small lemon
1 tbsp. olive oil - 6 Syns

Cook the pasta according to pack instructions, drain in a colander and return to the pan with 2 tbsp. of the cooking water.
Meanwhile, blanch the green beans in a pan of boiling water for 2-3 minutes, then drain in a colander and refresh under cold running water.
Heat a frying pan and fry the chorizo until crisp.
Add the tinned (or roasted) tomatoes and heat through.
Remove with a slotted spoon and add to the pan with the spaghetti.
Add in the green beans, olives and most of the Feta and the lemon zest.
Whisk the lemon juice with ground black pepper to taste in a small bowl, then drizzle in the oil, whisking.
Toss the spaghetti with the dressing, then top with the remaining Feta.

 

[dirtydancing]

Glad to hear you're out of hospital Kathy. You've been missed on here as I love looking forward to the new recipes. Hope your feeling better soon and get it all sorted.

Loving the new recipes will be trying them out

 

[chocko1]

Thanks, dirtydancing. Great to be back! Mini's (apart from my direct family....just about!) was one of the main things I missed whilst incarcerated in hospital, no matter how lovely the nurses were. Glad you enjoy looking at the new recipes. Should have plenty of time to post them for the next few weeks, at least!

Kathy xx

 

[chocko1]

HONEYED NECTARINES - Serves 4

5 Syns per serving

300ml FF Greek yoghurt
4 nectarines
50g toasted almonds - 15 Syns
2 level tbsp. runny honey, preferably Acacia but any will do, as it's so expensive! - 5 Syns
1 vanilla pod

Split the vanilla pod and scrape out the seeds.
Mix the honey, vanilla seeds and yoghurt together in a bowl.
Prepare the nectarines by removing the stones and slicing the flesh finely.
Serve the yoghurt mixture in bowls with the nectarines on top and almonds scattered over.

Works just as well with peaches, strawberries, plums, apricots or greengages.

 

[chocko1]

ZESTY CHILLI TIGER PRAWNS - Serves 2

Makes a delicious starter if you have Syns to spare. 6.5 Syns per serving.

2 tbsp. groundnut oil - 12 Syns (could use Frylight but the oil really does add something to this recipe)
5 cloves of garlic, finely chopped
1 medium red chilli, deseeded and finely chopped
200g raw Tiger or King prawns, shelled and deveined (This recipe definitely requires RAW prawns.)
1 tbsp. rice wine - 1 Syn
Juice of 1 lime.
90g French beans, chopped into 1cm lengths
1 tsp. dried chilli flakes

Heat a wok or pan over a high heat and add the groundnut oil.
Add the garlic and the fresh chilli and stir-fry for a few seconds.
Add the prawns, rice wine and the lime juice. Stir-fry until the prawns start to turn pink.
Add the French beans and mix together. When the prawns have all turned pink, season with a pinch of salt and the dried chilli flakes. Serve immediately.

 

[chocko1]

FULL INDEX ON PAGE 55 AND 98




JERK CHICKEN WITH BEANS AND RICE - Serves 2

0.5 Syns per serving

2 skinless chicken breasts or thighs
1 tsp. ground ginger
1 clove of garlic, crushed
1 tsp. soy sauce
2 tsp. dried thyme
1 tbsp. tomato ketchup - 1 Syn
150g long-grain rice, rinsed and drained, after cooking
200g can kidney beans, drained and rinsed
Juice of 2 limes


Pre-heat the oven to 180C/Gas 6.
Place the chicken in a non-stick roasting tray, spray well with Frylight.
In a small bowl mix the lime juice, ginger, garlic, soy sauce, thyme and ketchup together with a good grinding of black pepper.
Pour this mixture over the chicken and rost for 20-25 minutes, basting occasionally, until the chicken is thoroughly cooked through.
Meanwhile, cook the rice according to pack instructions, stirring occasionally, until tender and most of the liquid has been absorbed. Tip into a large sieve and rinse with boiling water, drain and tip back into the pan.
Stir in the kidney beans, season with pepper to taste and cook for a further 3-4 minutes, until piping hot.
Serve immediately, topped with the chicken.

 

[chocko1]

GAMMON AND POTATO BAKE - Serves 2

3 Syns per serving - if using the tablespoon of olive oil. Could always just use Frylight but it doesn't produce such a good finish.

500g potatoes, cubed
2 gammon steaks, all visible fat removed, cut into cubes
1 red pepper, deseeded and cubed
1 tbsp. olive oil - 6 Syns
100g frozen peas
2 spring onions, trimmed and sliced
2 cloves of garlic, finely chopped

Pre-heat the oven to 200C/Gas 7.
Boil the potatoes for about 8-10 minutes, until tender. Drain.
Put the potatoes in a deep roasting tin with the gammon and red pepper. Toss with the olive oil and sprinkle with black pepper. If it doesn't look coated enough, spray some Frylight over.
Bake for 12-15 minutes, until the potatoes are slightly golden.
Stir in the peas, spring onions and garlic and bake for a further 5 minutes.
Serve on warmed plates and, if you like, top with a dollop of fat-reduced sour cream. 1 tbsp. -= 1 Syn.