Delicious meals with minimum ingredients.

[chocko1]

FUSILLI PASTA WITH SPICY TOMATOES - Serves 4

0.5 Syns per serving

6 large ripe tomatoes
2 tbsp. lemon juice
2 tbsp. lime juice
Grated rind of 1 lime
2 shallots, finely chopped
2 cloves of garlic, crushed
1-2 red chillies, deseeded and finely chopped
1-2 green chillies, deseeded and finely chopped
450g dried whole-wheat fusilli pasta
4 tbsp. BGTY half-fat crème fraiche - 2 Syns

Put the tomatoes in a bowl and cover with boiling water. After a minute or two, plunge into ice cold water and peel the skins off.
Cut each tomato into quarters and remove the seeds. Chop the flesh into small pieces and put into a small pan.
Add the juices and grated rind and stir well.
Add the chopped shallots and garlic. Add the finely chopped chillies.
Bring to the boil and simmer gently for 5-10 minutes or until the salsa has thickened slightly.
Put the salsa to one side, to allow the flavours to develop, whilst cooking the pasta, according to pack instructions, until al dente.
Drain the pasta and rinse with boiling water. Mix with the salsa and serve on warmed plates immediately, topped with a dollop of the crème fraiche.

Now I don't like food that is anything above mildly spicy so I haven't tried this. However, my friend loves it and says it has a fresh, zingy taste to it! She serves it with chopped fresh basil sprinkled over, if she has any in. She also says she uses fusilli pasta because the salsa clings to the kinks really well!

 

[chocko1]

NUMBERED INDEX ON PAGE 55 AND 98



SAVOURY MUSHROOM TARTLETS - Serves 4

0.5 Syns for the whole recipe, if using the bread as a HEX.

4 thin slices of bread, crusts removed
125g chestnut mushrooms, cleaned and sliced
125g oyster mushrooms, cleaned
1 clove of garlic, crushed
1 tsp. Dijon mustard - 0.5 Syns
300ml vegetable stock
1 tbsp. freshly chopped parsley
1 tbsp. freshly snipped chives, plus some to garnish

Pre-heat the oven to 180C/Gas 4.
With a rolling pin, roll each piece of bread out as thinly as possible.
Press each piece of bread into a 10cm tartlet tin. Push each piece down firmly and bake for 20 minutes.
Put the mushrooms in a frying pan with the garlic, mustard and vegetable stock and stir-fry over a moderate heat until the mushrooms are tender and the liquid reduced by half.
Carefully remove the mushrooms from the pan with a slatted spoon and put into a heat-resistant dish. Cover with foil and put in the bottom of the oven to keep warm.
Boil the remaining liquid until reduced to a thick sauce and season to taste.
Stir the parsley and chives into the mushroom mixture.
Put one bread tartlet onto each plate, fill with the mushrooms and spoon the pan juices over, before sprinkling with the remaining snipped chives. Serve with mixed leaves for a fun, tasty lunch.

 

[chocko1]

PORK WITH BLACK BEAN SAUCE - Serves 4

3.5 Syns per serving

700g pork tenderloin, all visible fat removed
4 tbsp. reduced salt, light soy sauce
1 tbsp. groundnut oil - 6 Syns
1 clove of garlic, crushed
2.5cm piece of root ginger, peeled and cut into matchsticks
1 large carrot, sliced
1 red pepper, deseeded and sliced
1 green pepper, deseeded and sliced
150g black bean sauce - 7.5 Syns

Cut the pork into bite-sized pieces. Put in a large, shallow dish and spoon over the soy sauce. Turn to coat, cover with cling-film and leave in the fridge for at least 30 mins.
When ready to use, lift the pork out of the sauce and pat dry with kitchen roll. Reserve the soy sauce.
Heat a wok or large frying pan, add the oil and stir-fry the garlic and ginger for 30 seconds.
Add the carrot and peppers and stir-fry until softened.
Add the pork and stir-fry until browned all over and tender. Pour in the reserved soy sauce and the black bean sauce.
Bring to the boil, stirring constantly, until well blended, then simmer for 1 minute until thoroughly heated through.
Serve on warmed plates with boiled rice.

 

[pudge30]

Some fab recipes thank you for doing this im going to buy a notepad now to jot some down xx

 

[littlemissnaughty]

NUMBERED INDEX ON PAGE 55



SAVOURY MUSHROOM TARTLETS - Serves 4

0.5 Syns for the whole recipe, if using the bread as a HEX.

4 thin slices of bread, crusts removed
125g chestnut mushrooms, cleaned and sliced
125g oyster mushrooms, cleaned
1 clove of garlic, crushed
1 tsp. Dijon mustard - 0.5 Syns
300ml vegetable stock
1 tbsp. freshly chopped parsley
1 tbsp. freshly snipped chives, plus some to garnish

Pre-heat the oven to 180C/Gas 4.
With a rolling pin, roll each piece of bread out as thinly as possible.
Press each piece of bread into a 10cm tartlet tin. Push each piece down firmly and bake for 20 minutes.
Put the mushrooms in a frying pan with the garlic, mustard and vegetable stock and stir-fry over a moderate heat until the mushrooms are tender and the liquid reduced by half.
Carefully remove the mushrooms from the pan with a slatted spoon and put into a heat-resistant dish. Cover with foil and put in the bottom of the oven to keep warm.
Boil the remaining liquid until reduced to a thick sauce and season to taste.
Stir the parsley and chives into the mushroom mixture.
Put one bread tartlet onto each plate, fill with the mushrooms and spoon the pan juices over, before sprinkling with the remaining snipped chives. Serve with mixed leaves for a fun, tasty lunch.

That sounds lovely. Will definitely be giving it a go.xx

 

[chocko1]

Some fab recipes thank you for doing this im going to buy a notepad now to jot some down xx

Thanks. Let's hope you enjoy them!

Kathy x

 

[chocko1]

ADUKI BEAN AND RICE BURGERS - Serves 4

Syns - negligible

1 medium onion, very finely chopped
1 clove of garlic, crushed
1 tsp. curry paste - 0.5 - 1 Syn
225g basmati rice
400g can aduki beans, drained and rinsed
225ml vegetable stock
125g firm tofu, crumbled
1 tsp. garam masala
2 tbsp. freshly chopped coriander or half tsp. dried

Spray a pan well with Frylight and gently cook the onion until soft. So much easier to soften in Frylight when you use frozen, chopped onion!
Add the garlic and curry paste and cook for a further minute (add a splash of water if it starts to stick), before stirring in the rice and beans.
Pour in the stock, bring to the boil and simmer for 12 minutes, or until all the stock has been absorbed - do not lift the lid for the first 10 minutes of cooking. Reserve.
Lightly mash the tofu. Add to the rice mixture with the garam masala, coriander and some salt and pepper. Mix thoroughly.
Divide the mixture into eight and shape into burgers. Chill for, at least, 30 minutes.
Spray a large frying pan, well, with Frylight and cook the burgers gently for about 4-5 minutes on each side or until lightly browned and heated all the way through.

Lovely served in HEX wholemeal bread rolls with salad and, maybe, some carrot raita (see recipe below). Could top the burger with a HEX cheese. We also like these served with SW chips/wedges or jacket potato and baked beans.

 

[chocko1]

CARROT RAITA

Syn Free

2 large carrots, grated
Half a cucumber, cut into tiny cubes
150ml FF Greek yoghurt

Mix everything together, then chill in the fridge until ready to serve.

 

[chocko1]

BEEF IN HOISIN SAUCE - Serves 4

3 Syns per serving

2 sticks of celery
125g carrots
450g rump steak
2 level tbsp. cornflour - 7 Syns
4 spring onions, trimmed and chopped
2 tbsp reduced salt, light soy sauce
1 tbsp. hoisin sauce - 2 Syns
1 tbsp. sweet chilli sauce - 1.5 Syns
2 tbsp. dry sherry - 1 Syn

Cut the celery and carrots into fine matchsticks and reserve.
Beat the steak with a rolling pin until very thin, then cut into strips.
Season the cornflour and use to coat the strips of beef.
Spray a non-stick wok or large frying pan well with Frylight. Heat and add the spring onions, cooking for a minute, before adding the steak strips. Stir-fry for 3-4 minutes, or until the meat is sealed.
Add the celery and carrot matchsticks to the pan and stir-fry for a further 2 minutes, before adding the soy, chilli and hoisin sauces and the sherry.
Bring to the boil and simmer for 2-3 minutes, or until the steak is tender and the vegetables are cooked.
Serve on top of egg noodles or rice.

If I have any in at the time, I sometimes add finely chopped peppers and/or mushrooms.

 

[chocko1]

BAKED HAM AND CHEESE PASTA - Serves 4

5.5 Syns for the whole recipe, if using the cheese as part of a HEX.

300g whole-grain penne pasta, cooked according to pack instructions
7 tbsp. Hellmann's extra light mayo - 5.5 Syns
14 cherry tomatoes, halved
125g shredded ham
150g FF Greek yoghurt
50g Parmesan or Emmemtal cheese, grated

Pre-heat the oven to 180C/Gas 4.
Mix 600ml of water, the mayo and the yoghurt together. Bring to the boil.
Put the cooked, drained and rinsed pasta into a shallow oven-proof dish, cover with the ham and tomatoes, the mayo mixture and, finally, the cheese sprinkled over.
Bake for 30 minutes and serve with a salad or lots of fresh veg.

 

[lizzie_g]

Wow what a great thread! I've already made note of a couple of weeks worth of recipes! Thanks so much for sharing them all xx

 

[chocko1]

Aww, thanks, Lizzie! That's so nice of you to say. It always makes me feel like it's worth carrying on with the thread, when people make such lovely comments, so I know the recipes are useful! Hope you enjoy what you try.

Kathy xx

 

[chocko1]

MASALA LAMB BURGERS - Serves 4

Syn Free

450g extra lean lamb mince
1 small onion, finely chopped or grated
2 small cloves of garlic, crushed
2.5cm piece of ginger, finely chopped or grated
1 small green chilli, deseeded and finely chopped
2 tsp garam masala
2 tbsp. fresh coriander, chopped

In a large bowl, mix all the ingredients together and season with salt and black pepper to taste.
Using slightly damp hands, shape the mixture into four burgers. Cover and chill for 30 minutes.
Cook under a pre-heated moderate grill for 6-8 minutes on each side until the juices run clear.
Serve on HEX rolls with salad and maybe a Synned spoonful of relish.

 

[chocko1]

CHICKEN WITH LETTUCE AND BACON - Serves 4

1.5 Syns per serving

4 skinless chicken breasts
1 tbsp. oil - 6 Syns
4 thick smoked back bacon rashers, all visible fat removed
Bunch of spring onions, sliced
2 cloves of garlic, crushed
450ml hot chicken stock
200g frozen peas
2 Little Gem lettuces

Season the chicken breasts.
Heat the oil in a large frying pan, over a medium/high heat.
Cook the chicken for five minutes, then turn the heat down and continue to cook for 20 minutes, turning over occasionally.
Remove the chicken and keep warm. Drain some of the oil from the pan if there looks too much.
Cut the bacon into small pieces and fry until it begins to colour. Turn the heat right down and add the spring onions, cooking for 2 minutes.
Add the garlic. Stir for one minute, before adding the hot stock.
Bring to the boil, scraping any bits from the bottom of the pan. Cook for a few minutes until the sauce begins to thicken slightly, then add the peas, chopped up lettuce and the chicken breasts.
Return to the boil and simmer, until the peas are cooked and the chicken is piping hot.

Although the idea of cooking lettuce might sound a bit weird (as I did, at first), this recipe is really tasty.

 

[chocko1]

BUTTERNUT AND CORIANDER SOUP - Serves 4

Approx. 2.5 Syns per serving

1 large butternut squash, peeled and diced (easier to peel if heated in the microwave for approx. 3 mins first)
25g butter - 9 Syns
1 tsp. oil, preferably rapeseed - 2 Syn
1 large diced onion
5g fresh coriander
2 crushed cloves of garlic
900ml hot chicken stock
400g can butter beans

Melt the butter in a large pan, along with the oil, and cook the diced onion, over a medium heat, for 5-10 minutes before adding the crushed garlic, BNS and chopped coriander stalks (save the leaves to add at the end). Cook for a further 5-10 minutes.
Add the butter beans to the pan and sauté. Keep stirring until starting to colour slightly.
Pour in the stock, making sure everything is covered, and leave to simmer on a medium/low heat until the ingredients start to go soft and break up. Season to taste with salt and black pepper.
Blend the contents of the pan to produce a thick soup, stir in the coriander leaves and serve in warmed bowls.

Lovely with a HEX portion of crusty bread.

Had this for lunch today and we really enjoyed it. Thought next time I would top it off with some crispy bacon pieces sprinkled over. You may be able to make this Syn Free by using Frylight, instead of the butter and oil. Not sure whether this would affect the flavour though.

 

[chocko1]

SPICY BURGERS - Serves 4

Syn Free

450g extra lean minced beef
1 small red onion, finely grated
1cm piece of ginger, finely chopped
1 or 2 red or green chillies, deseeded (if preferred) and finely chopped
1-2 tsp. Worcestershire sauce

Place the beef in a large bowl and add the onion, ginger, chillies, Worcestershire sauce and a tsp. salt.
Mix together thoroughly.
Using damp hands, shape the mixture into 4 evenly sized burgers. Cover and chill for 20 minutes.
Spray the burgers with Frylight and cook under a pre-heated, moderate grill for 4-6 minutes on each side, or until the juices run clear.

If you like them really hot, garnish the top of the burgers with shredded strips of chilli. :O

 

[chocko1]

CRISPY POTATO SKINS - Serves 4 (obviously depending on how many potato peelings you have).

1.5 Syns per serving (based on 4 servings)

Washed and dried potato peelings
1 tbsp. oil - 6 Syns
Seasoning

Flavourings:

Quark with added garlic, paprika, etc.
Philadelphia, flavoured or otherwise (obviously Syn this)
FF cottage cheese
Half fat soured cream - 1 tbsp. = 1 Syn
BGTY half fat crème fraiche - 1 tbsp. = 0.5 Syns
Etc!!!!

Pre-heat the oven to 200C/Gas 6.
Brush or toss the potato peelings with the oil and sprinkle with salt and pepper to taste.
Place on a baking tray and bake in the oven for 10 minutes or until golden brown.
Serve with a dip.

 

[ariellookalike]

Brill list, thank you x

 

[ariellookalike]

Oooh just seen the crispy potato skins, may have to make these this weekend!

 

[chocko1]

Thanks, ariel. It's so lovely to read such nice comments. Hope you enjoy the potato skins - they are pretty scrummy! I have tried them with Frylight, to make them totally Syn Free but it just doesn't work. Don't think the Syn value's too bad though when it's shared out - as long as you can bear to share, of course!

Kathy x