Delicious meals with minimum ingredients.

[chocko1]

COD WITH CHEESE AND TOMATO TOPPING - Serves 2

0.5 Syns per serving, if using cheese as a HEX

2 x 150g cod fillet, skin on
1 tomato, sliced
80g lighter mature Cheddar cheese, grated
2 tbsp. white wine - 1 Syn

Pre-heat the oven to 180C/Gas 4.
Spray a frying pan well with Frylight. Season the fish with salt and black pepper and fry, skin down, for 2-3 minutes, or until the skin is crisp.
Turn the fish into a sprayed ovenproof dish and place in the oven. Cook for about 5 minutes or until cooked through.
Slice the tomato and place the slices on the fish.
Put the cheese and wine into a pan and heat gently, stirring, until melted and combined.
Pour this over the tomato slices and fish.
Bake in the oven for about 10 minutes, or until golden.

Lovely served with new potatoes and either peas or salad.

 

[chocko1]

ANOTHER CHICKEN AND CHORIZO JAMBALAYA - Serves 6

Approx. 1.5 Syns per serving

300g skinless chicken breasts, cubed
150g diced chorizo - Approx. 10 Syns (100g -= 6.5)
2 tsp. Cajun seasoning
1 onion, finely chopped
1 red pepper, deseeded and diced
1 yellow pepper, deseeded and diced
2 cloves of garlic, crushed
350g basmati rice
1 litre chicken stock
400g can chopped tomatoes

Sprinkle the Cajun spice into a plastic food bag. Tip in the cubed chicken and shake well to coat.
Spray a large pan well with Frylight and fry the chicken for about 3-4 minutes, stirring frequently, until lightly browned.
Add the chorizo and cook for a few minutes, until the oils run. Remove the chicken and chorizo from the pan with a slotted spoon, so the oils are left behind.
Add the onion to the pan and cook for 3 minutes. Add the peppers and cook for a further 2-3 minutes.
Add the crushed garlic and rice, stir well and cook for one minute.
Pour in the stock and stir well.
Return the chicken and chorizo to the pan. Bring to the boil, reduce heat and simmer for 8 minutes.
Add the canned tomatoes and cook for a further 5-10 minutes or until the rice is tender and has absorbed all the liquid.
Season with black pepper and a little salt, if necessary. Serve.

Could also add in some thinly sliced celery with the onion and could sprinkle with Tabasco sauce, if you like.

 

[chocko1]

Just to let you know, I shall be returning to work tomorrow, after a sick leave of six months so may not be adding quite so many for a while. It'll be weird going back - a bit like a newbie!!

Kathy x

 

[Nanny Doreen]

Just to let you know, I shall be returning to work tomorrow, after a sick leave of six months so may not be adding quite so many for a while. It'll be weird going back - a bit like a newbie!!

Kathy x

Hope it goes well for you Kathy. :553:

 

[celtic-chick]

Just to let you know, I shall be returning to work tomorrow, after a sick leave of six months so may not be adding quite so many for a while. It'll be weird going back - a bit like a newbie!!

Kathy x

Good luck Kathy

 

[chocko1]

Thanks very much to both of you. It went well, thank goodness but I'm pretty shattered now! xx

 

[chocko1]

CHICKEN AND CHORIZO PASTA - Serves 4

Approx. 3 Syns per serving, if using the cheese/cheeses as part HEX's

250g dried pasta shapes
4 skinless chicken breasts, diced
1 red pepper, deseeded and chopped
200g diced chorizo - 13 Syns
600g passata
Half a teaspoon dried chilli flakes, or to taste
65g reduced fat Mozzarella
40g reduced fat mature Cheddar
Grated Parmesan to sprinkle over - optional (30g = 1 x HEX)

Pre-heat the oven to 190C/Gas 5.
Cook the pasta until al dente.
Meanwhile, spray a large frying pan well with Frylight and cook the chicken pieces until browned on all sides.
Add the chorizo and the red pepper. Cook for about 5 minutes or until the chicken is cooked through.
Add the chilli flakes and cook for a further minute.
Add the passata, bring to a simmer and cook for about 5 minutes or until the sauce has thickened.
Add the drained pasta to the pan and mix well. Spoon into an ovenproof dish.
Mix the Mozzarella and Cheddar together and add a quarter of this to the pasta, mixing well.
Sprinkle the remaining cheese over the top and bake in the centre of the oven for about 10 minutes.
Sprinkle with the Parmesan, if using, prior to serving.

You can obviously add more ingredients to this, such as, garlic, smoked paprika, sliced mushrooms, etc. It really is yummy!

 

[freakydarkstuff]

Glad work went well Kathy!
And super glad you are well enough to go back! Dont rush things and take it easy
X

 

[celtic-chick]

Glad it went well for you Kathy.

 

[Elliephant]

Made these syn-free fishcakes for lunch today out of some stuff I had in the cupboard and they were delicious! Here is the recipe for the fishcakes:

Serves 1-2

1 can tuna, drained (in brine or spring water)
~200g mashed potato (I used the insides of two jacket potatoes)
1 onion
1 clove garlic
1/2 tsp ground coriander (or fresh)
1/2 tsp hot chilli powder (or 1 red chilli, seeds removed and chopped finely)

1. Fry the onion for around 5 minutes until soft, then add the garlic, coriander, and chilli powder and cook for about 1 minute more.
2. Mix together the tuna, mashed potato, and onion mixture and then shape into patties. This recipe will make two huge fishcakes or four more normal-sized ones.
3. Cool in the fridge for about half an hour to stop them from falling apart.
4. Fry for about 2 minutes on either side or until warmed through.
5. Serve with salad spritzed with lime juice, or any vegetable of your choice.

These are not so spicy that they'll blow your head off, but you do get a nice hint of chilli.

 

[chocko1]

Mmm, they sound good! :0 Thanks. x

 

[chocko1]

CREAMY PESTO CHICKEN - Serves 2

6 Syns per serving but well worth it! Perfect for those days when you don't need many Syns for other things.

2 skinless chicken breasts
6 sliced mushrooms
6 sliced cherry tomatoes
3 handfuls baby spinach
3 level tbsp. green pesto - 9 Syns
6 level tbsp. BGTY crème fraiche - 3 Syns
Fresh basil leaves

Spray a large non-stick frying pan well with Frylight and cook the chicken over a moderate heat for 12 minutes, turning occasionally.
Then add the tomatoes, mushrooms and spinach and cook for a further 3 minutes.
Remove the chicken and veg from the pan and keep warm. Add the pesto and crème fraiche to the pan, reduce the heat and stir the mixture for 1 minute.
Return the chicken and veg to the pan and stir into the sauce.
Serve on a warmed plate with pilau rice and garnished with the fresh basil.

 

[chocko1]

PESTO LAMB - Serves 3

3 Syns per serving, if using the Parmesan as part HEX's (30g Parmesan = 1 x HEX)

6 lamb chops, all visible fat removed - usually much more flavourful and less fat from a butcher.
3 level tbsp. green pesto - 9 Syns
3 tbsp. shaved Parmesan

Pre-heat the oven to 180C/Gas 4.
Put the chops onto a baking tray, lined with non-stick baking parchment.
Mix the pesto and Parmesan and place a tablespoon of mixture onto each chop.
Place in the oven for 25-30 minutes or until cooked through.

 

[bilsat]

Nice & tasty, quick to make......

Pete’s Curried Beans & Sausage (2014)

Serves 2

Ingredients

1 Knorr curry flavourpot (2 syns/2=1 syn per person)
6 Sainsbury’s B.G.T.Y low fat Cumberland sausages (3 syns/2=1.5 syns per person)
400g Baked beans (ff)

Method

Cook the sausages in a frying pan, sprayed with frylight, until browned, remove & set aside.
In a bowl mix the beans with the flavourpot. In an ovenproof shallow dish, place the sausages, then cover with the beans, cover with cooking foil & cook in a pre-heated oven at 180C for 20 mins, remove the foil then continue to cook for 15-20 mins until the sausages are cooked & the beans are bubbling.

 

[chocko1]

BAKED SALMON CAKES - Serves 4

1.5 Syns per serving, if using the breadcrumbs as part HEX's

1 x 213g can salmon, drained and flaked
1 egg, beaten
1 tbsp. olive oil - 6 Syns
2 spring onions, finely chopped
150g dried breadcrumbs (HEX breadcrumbs laid out in a single layer overnight to dry out).

Pre-heat the oven to 190C/Gas 5.
Mix everything together, with 75g of the breadcrumbs and some seasoning (and spices, if wished) in a bowl.
Form the mixture into 8 fishcakes and coat with the remaining breadcrumbs.
Place onto a baking tray lined with baking parchment.
Bake for 10-15 minutes or until golden brown on both sides, turning half-way through.

Have tried these with Frylight, instead of oil but they don't really work. Still, not bad for 1.5 Syns!

 

[chocko1]

SALMON TAGLIATELLE - Serves 4

Syn Free

350g dried tagliatelle
400g skinless salmon fillets
200ml hot veg stock
2 shallots, finely chopped
200g frozen peas
100g FF yoghurt
3 tbsp. chopped flatleaf parsley

Preheat the grill to High.
Cook the pasta according to pack instructions. Drain and return to the pan.
Meanwhile, line a baking tray with foil. Put the salmon onto the baking tray, season and put under the grill for about 5 minutes each side, until browned and cooked through. Break into large flakes.
Pour the stock into a small pan and bring to the boil. Add the shallots, peas and plenty of black pepper. Cook until the shallots and peas are tender.
Add the yoghurt to the hot pasta, along with the pea mixture and the parsley. Toss to combine. Stir in the salmon and serve immediately.

This is a lovely, light, easy dish to make.

 

[chocko1]

NUMBERED INDEX ON PAGES 55 and 98




Thanks to Pete for his recipe. x

 

[chocko1]

BEEF, CHICKPEA AND SPINACH CURRY - Serves 4

Syn Free

450g braising steak, cubed
1 onion, finely chopped
2 cloves of garlic, crushed
2 tbsp. medium curry powder or, to taste
400g can chopped tomatoes
1 tbsp. tomato puree
300ml beef stock
400g can chickpeas, drained and rinsed
2 large handfuls of spinach

Spray a large frying pan well with Frylight and brown the braising steak on all sides. Add the onion and garlic and cook for 3 minutes.
Add the curry powder and stir until all the ingredients are coated.
Add the tomatoes, puree, stock and chickpeas. Stir well, bring to the boil, cover, then reduce to a simmer for about two and a half hours or until the meat is tender. If the sauce needs thickening, remove the lid until the desired consistency is reached. Check for seasoning.
Stir the spinach through a couple of minutes before serving, allowing it to wilt into the curry.

Lovely served with rice or coriander, tomato and onion mash.

 

[chocko1]

QUICK LENTIL AND SPINACH CURRY - Serves 4

1 Syn per serving

400g can green lentils, drained
2 handfuls of spinach
400g can chopped tomatoes
1 red onion, finely diced
2 fat cloves of garlic, crushed
2 level tbsp. Balti curry paste - 4 Syns
150ml vegetable stock
20g fresh coriander, roughly chopped

Spray a deep sided frying pan or wok well with Frylight. Fry the onion for 5 minutes. Add the garlic and cook for a further minute.
Stir in the curry paste and gently fry for another minute.
Stir in the tomatoes, stock and lentils. Bring to the boil and reduce to a simmer for 10 minutes.
Stir in the spinach and gently heat through until wilted. Remove from the heat and stir in the coriander.

Lovely served with warm naan bread and a tbsp. of mango chutney, if you have enough Syns to spare. If not, still tasty with plain boiled rice!

 

[chocko1]

EASY CHICKEN CHILLI - Serves 6

Syns - negligible

1 large onion, finely chopped
2cm piece of ginger, finely chopped or grated
700g skinless chicken mini breast fillets, roughly chopped
400g can chopped tomatoes
100g red split lentils
2 red peppers, deseeded and finely diced
2 x 400g cans kidney beans, drained and rinsed
450ml chicken stock
2 level tsp. Discovery Chipotle Paste - 0.5 Syns

Spray a large pan with Frylight and cook the onion, ginger and chicken for five minutes or until golden.
Stir in the tomatoes, lentils, peppers, kidney beans, stock and chipotle paste.
Bring to the boil, cover and simmer for 20 minutes or until the lentils and peppers are tender and the chicken cooked through.

Lovely served sprinkled with chopped fresh coriander and boiled rice.