Fruit Brulee

Serves: 8
Syns per serving: 1.5 on all syns

Ingredients

4 clementines, peeled and segmented
113g/4oz seedless grapes
1 mango, peeled, stoned and diced
1 tbsp Cointreau
artificial sweetener, to taste
567g/1lb 4oz fat-free natural yogurt
8 level tsp demerara sugar

method

1. Prepare all the fruit and divide it between 8 small ramekin dishes. Sprinkle with the Cointreau and artificial sweetener, if using.
2. Spoon the yogurt (the thicker the better) over the fruits to cover them completely, and level the tops.
3. Chill in the refrigerator for at least 15 minutes. Meanwhile, preheat the grill until it is very hot.
4. Sprinkle the sugar over the chilled yogurt in each ramekin, and then place under the really hot grill for 1-2 minutes, until the sugar melts and caramelizes. You must watch carefully to ensure that the sugar does not burn. Leave to cool before serving. If wished, pop the brulees back in the refrigerator until you are ready.

Mince Tarts

Serves: 32Syns per serving:
3.5 on all plans 

Ingredients

Fry Light for spraying

For the pastry:
227g/8oz plain flour
pinch of salt
113g/4oz margarine or butter
cold water, for mixing

For the filling:
16 level tbsp mincemeat

Method

1. Preheat the oven to 190°C/375°F/Gas Mark 5. Lightly spray some bun trays with Fry Light.

2. Make the pastry. Sift the flour and salt into a mixing bowl. Add the fat, cut up into little pieces. Gently rub it in with your fingertips. Add sufficient cold water to mix to a ball that leaves the sides of the bowl clean. Rest in the refrigerator for 30 minutes.

3. Roll out the pastry thinly on a lightly floured surface. Cut out 32 rounds with a 7½cm/3in fluted cutter. Use to line the prepared bun tins.

4. Divide the mincemeat between the pastry cases. Roll out the remaining pastry trimmings and make some little stars witha small star cutter. Use to decorate the tops of the tarts.

5. Bake in the preheated oven for about 15 minutes, until the pastry is crisp and lightly coloured. Cool on a wire rack and dust lightly with sifted icing sugar.

Sweet and Sour chicken

Serves 4 syn free on Red and EE

6 chicken breast fillets, skinned
6 spring onions, trimmed and finely sliced
2 garlic cloves, peeled and finely chopped
salt and freshly ground pepper
3 tbsp light soy sauce
1 tbsp dark soy sauce
2 tbsp artificial sweetener
2 tbsp raspberry vinegar (balsamic works just as well if you cannot find raspberry)
1 tsp paprika
1/2 tsp chinese five spice powder
100ml/3 1/2 fl oz passata

Method:-
1. Slice the chicken very thinly and place in a shallow dish.

2. Sprinkle over the spring onions and garlic, season well and pour over the light soy sauce. Toss to mix well, cover and marinate in the fridge for 20 minutes.

3. Spray a large, non stick frying pan with fry light and, when hot, add the chicken mixture and cook over a high heat.

4. Stir and cook for 5-6 minutes and then add the dark soy sauce, sweetener, vinegar, paprika, chinese five spice and passata.

5. mix well and bring the mixture to the boil.

Reduce the heat and cook gently for 3-4 minutes or until the chicken is cooked through. check seasoning and serve immediately.

Spaghetti Bologonese

Serves 4, free on green and EE

Enough spaghetti for 4 people
2 courgettes, chopped
2 onions, fineley diced
1 pack of mushrooms. chopped
4 carrots, chopped
2 tins of chopped tomatos
1 pack of quorn mince
1 tbsp garlic powder
1 tbsp mixed herbs
salt & pepper


In a large pan mix all the ingredients, minus the spaghetti

Boil for 45 mins to 1 hour until vegetables are soft

Add to the cooked pasta and serve

Alternatively you can make the sauce in a slow cooker on low heat for 6-7 hours or high for 3-4 hours.

Any extra vegetables can also be added

Chilli loaded skins

Serves 4, 2 syns on EE and red , 6 syns per serving if not using cheese as Hea

4 large jacket potatoes
454g/ extra lean minced beef
1 onion, chopped
2 red chillies, chopped
2 cloves garlic, crushed
142ml beef stock, made with Bovril
113g mushrooms, sliced
1 level tbsp tomato purée
400g tin chopped tomatoes
113g red kidney beans
168g reduced fat cheddar

For the skins:
1. Wrap the potatoes in foil and place in a moderate oven until soft in the middle.
2. When the potatoes are ready, take them out of the foil and leave to cool for 10 minutes.
3. Slice in half and scoop out a good amount of the potato, leaving roughly a ½in/1cm thick layer.
4. Place the potatoes back in the oven for 15-20 minutes to crisp up the skins.

For the chilli:
1. Dry fry the mince in a non-stick pan then drain to remove any excess fat and set aside.
2. Place the onions in the pan along with the chilli, garlic and stock and cook for 5 minutes.
3. Add the mince, mushrooms, tomato puree and chopped tomatoes.
4.Simmer on a low heat for 45 minutes, add the kidney beans and simmer for a further 10 minutes.

Fill the halved potatoes equally with the chilli mixture. Sprinkle with the cheese. Pop under a hot grill until the cheese is melted.

Moussaka

Serves 4, Free on all plans (add 6 syns if not using cheese as hea)

2 large aubergines
Fry Light
1 large onion, chopped
2 cloves garlic, crushed
300g Quorn mince (lamb or beef mince can be used for Red and EE)
2 x 400g cans chopped tomatoes
2 tsp cinnamon (or to taste)
2 tsp chilli (or to taste)

For the white sauce
250g fat free natural yogurt or quark
2 large eggs
168g reduced fat Cheddar cheese, grated

1. Slice the aubergines into 1cm thick discs and pat dry with kitchen roll. Gently fry them in a pan sprayed with Fry Light until brown and the skin begins to crisp, and set aside.
2. Wipe the pan, spray with Fry Light again and cook the onions and garlic gently to soften, then add the Quorn mince, chopped tomatoes, cinnamon and chilli and bring to the boil. After 5 minutes reduce the heat and simmer for 15 minutes.
3. Whilst the Quorn mixture is simmering, mix all the ingredients for the white sauce in a bowl until combined and smooth.  (If using quark, add tepid water to soften the mixture, but to avoid cooking the egg).
4. Once cooked, layer an oven dish with half the aubergines, top with the mince mixture, add another layer of aubergines, and top with the white sauce. Place in a pre-heated oven (200°C/Gas 6) for 30 minutes, or until golden brown.

Broccoli & Leek bake

Serves 6, 3 syns on all plans

3 chopped leeks
3 heads of broccoli (chopped into florets)
2 chopped red peppers
568ml skimmed milk
28g cornflour
2tbsp of chopped chives
28g low-fat cheese, grated
Seasoning to taste

1.Blanch the leeks, broccoli and peppers in boiling water for 2 minutes (to retain their fresh colours). 
2. Heat most of the milk and add the remainder to the cornflour, stirring well. 
3.To the warmed milk, add the cornflour, mix and heat to thicken. 
4. Add the chives, cheese, seasoning and blanched red peppers.
5. Place the broccoli and leeks in an oven-proof dish, pour the sauce over the top and bake at 180ºC for 40 minutes or until set and golden brown.

Fish & chips

2.5 on Red & EE

4 x 142g cod fillets
Juice of 1 lemon
Salt and freshly ground black pepper
908g/2lb Maris Piper or King Edward potatoes
Fry Light
57g breadcrumbs
4 tbsp freshly chopped parsley
2 eggs

1. Preheat the oven to 200°C/400°F/Gas 6. Place the cod fillets in a bowl, sprinkle over the lemon juice and season well. Leave to marinate for an hour.
2. Meanwhile, peel the potatoes and cut into thick chips. Bring a pan of water to the boil and cook the chips for 5 minutes. Drain and dry on kitchen paper. Return to the dry pan and shake to ‘rough up’ the edges. Transfer to a non-stick baking sheet, spray with Fry Light and season well.
3. Mix together the breadcrumbs, parsley and seasoning to taste. Lightly beat the eggs and place in a bowl. Dip each cod fillet into the egg mixture and then into the breadcrumbs mixture to coat evenly and place on a baking sheet sprayed with Fry Light.
4. Place the chips in the oven and cook for 10 minutes. Add the fish and cook for a further 15-20 minutes. Divide between four plates and serve with tomato ketchup (1 Syn per level tbsp).

Spicy salmon fishcakes

Serves 4, free on EE and Red

]
1 butternut squash, chopped
5 carrots (optional), chopped
Large tin of red or pink salmon, drained with skin and bones removed
1 red chilli, finely chopped
1 bunch of spring onions, finely chopped
Salt and freshly ground black pepper,
to taste
½ tsp Thai 7 Spice or Chinese 5 Spice
Pinch of dried mustard powder
1 egg, beaten
Fry Light

1. Boil the carrots and butternut squash until tender, then drain in a colander to remove all the excess water, return to the pan and mash.
2. Add the salmon, chilli and spring onions and combine. Add the spice and mustard powder, season to taste and mix together with the beaten egg.
3. Divide the mixture into 8 portions and shape each one into a ball. Flatten each ball with your hands to form a ‘cake’, and store in the fridge until required.
4. Spray a frying pan with Fry Light and fry for approximately 5 minutes on each side. Serve with a huge fresh green salad.

Spaghetti Carbonara

Serves 4, 1 syn on EE

4 rashers bacon, all visible fat removed
3 eggs
Salt and freshly ground black pepper
3 tbsp very low fat natural fromage frais
2 level tbsp grated Parmesan cheese
Small bunch of chives
397g cooked spaghetti

4 rashers bacon, all visible fat removed
3 eggs
Salt and freshly ground black pepper
3 tbsp very low fat natural fromage frais
2 level tbsp grated Parmesan cheese
Small bunch of chives
397g/14oz cooked spaghetti

Mustard chicken wrapped in parma ham

Serves 2, 2 syns

2 tsp of wholegrain mustard (1 syn)
2 chicken breasts
2 slices of Parma ham (3 syns)
Dash of lemon juice
Fry Light

1. Preheat the oven to 220°C/Gas 7. Spread 1 teaspoon of mustard over the top of each chicken breast and then wrap a Parma ham slice around the chicken.
2. Spray some baking foil with Fry Light and place the wrapped chicken breasts on the foil, drizzle with the lemon juice and wrap up the foil to cover the chicken.
3. Peel and cut the vegetables into chunky chip shapes, place on a plate and microwave for 5 minutes on high to soften. Then spray with Fry Light and place on baking tray.
4. Put the chicken on the middle shelf in the oven and the vegetables on the top shelf and leave to cook for 20 minutes. Open up the foil containing the chicken and cook for a further 10 minutes until lightly golden.
5. Serve the chicken with chunky vegetable chips.

Cheese & Spinach stuffed chicken

Free on Red & EE

4 skinless chicken breasts
28gspinach
1 garlic clove
100g quark
2 tbsp freshly chopped tarragon
2 tsp finely grated lemon zest
Salt and freshly ground black pepper
Fry Light

1. Preheat the oven to 200°C.
2. Blanch the spinach in a little boiling water until wilted. Drain, squeeze out any excess water and place in a bowl with the quark, tarragon and lemon zest. Season well and stir to combine.
3. Cut a pocket in the side of each chicken breast.
4.Stuff each chicken breast with the quark mixture.
5.Sear on a hot griddle pan for a few minutes on each side, then transfer to a non-stick baking sheet lined with parchment.
6.Spray lightly with Fry Light and bake for 20 minutes or until cooked through. Serve immediately with steamed vegetables or salad

Mushy pea curry

Serves 2 - Free on EE

1 tin Mushy Peas
1 tin Chopped Tomatoes
1 tin of baked beans in tomato sauce
1 Onion
1 tbsp of Curry Powder to taste
Any other meats and vegetables you want to add (I recommend beef and mushrooms)

1. In a saucepan mix the mushy peas, chopped tomatoes and baked beans with curry powder and seasoning.

2. Simmer for 10-15 minutes until the beans are cooked, at this point I blend to make a more authetic curry sauce but some people prefer to leave chunky.

3. In a frying pan fry the onion and any other vegetables you like until soft. Add any meat and fry until cooked through.

4. Stir in your sauce and serve immediately with rice or chips.

Banger lasagne

Serves 2, 1.5 syns each

Pack of weightwatchers sausages
1 peppers, 1 red onion, 1 white onion, 1 courgette all diced
Jar of passatta
84g of reduced fat cheddar (health extra a)
6 Lasagne sheets
Balsamic
Worcester sauce
Rocket
2 tbsp very low fat fromage frais

 

• Roast the sausages and vegetables in frylight for 20 minutes on a baking tray
• Slice the cooked sausages into discs and mix with the vegetables, passatta, Worcestershire and balsamic
• Boil lasagne sheets as per pack instructions
• Layer a dish with the sausage mix, top with the lasagne, and repeat
• Mix cheese with fromage frais and top the lasagne with it. Bake for 10 minutes
• Serve with rocket salad

Diet coke chicken

Serves 2, syn free

4 chicken breasts diced
1 can of diet coke/coke zero
6 tbsp of passata
1 tsp of worcestor sauce
1 diced onion
fry light

1. Fry the chicken and onion in fry light until the chicken is cooked
2. Add the coke, passata and worcestor sauce
3. cook for 10-15 minutes until the sauce has turned thick and sticky, the sauce will greatly reduce
4. Serve with wedges/rice and salad

Sweet chilli prawn pasta

Serves 2, 3 syns each

Linguine
1 pack of prawns
84g of sweet chilli phillidelphia
1/2 pack of spinach

1. Boil the linguine
2. Fry the prawns
3. Once the pasta is cooked, drain and add the prawns and spinach and mix
4. Add the sweet chilli philli and mix well to make a creamy sauce

Bombay Potatod

Serves 2, syn free

2 baking potatoes, peeled and cubed
3 tomatoes, diced
Fry light
1 tsp Curry powder
1 tsp Tumeric
1 tsp Coriander
1 tsp Garam masala
1 tsp Chilli powder
1 tsp Ginger

1.Boil the potatos for 10 minutes until slightly soft

2. Drain and fry in the fry light and spice for 10 minutes on low heat

3. Add the tomatoes and fry for a couple more minutes

Tomato Soup

Serves 4. Syn free
Can be frozen

2 carrots
2 Celery sticks
1 red onion
3 tins of plum or chopped tomatoes
1 tbsp of sweetener
Fry light

1. Chop up all the vegetables and place in a pan with the fry light and sweat for 5 minutes
2. Add the tomatoes and simmer on a low heat for 45mins - 1 hour (until carrots are soft)
3. Add chilli now if you want a spicier soup (it tastes great without too)
4. Blend or leave chunky and then serve.

Carrot Cake

12.5 syns for the cake

4 Scan Bran & 1 weetabix (crushed)
5oz carrot (grated)
1 tsp cinnamon
1 tbsp runny honey
3 eggs (beaten)
½ tsp all spice
1 tsp nutmeg
2 tbsp mincemeat


1.Preheat oven to 180C/350F/Gas Mark 4.
2. Place all the ingredients into a large bowl and mix well.
3. Turn the mixture into a lined tin, cover with foil and cook for 30 minutes. Remove foil and cook for a further 30 minutes.
4. Turn out onto a wire rack to cool.

Sticky Toffee Pudding

10 syns for the whole cake

- 4 Scan Bran
- 1 Weetabix
- 1 tbsp. golden syrup
- 1 teacup sweetener
- 1-2 eggs, beaten
- 1 sachet of toffee options

1. Break the scan bran into pieces, pour on a little hot water to soften.
2. Once soft, mash with a fork. Add the weetabix, sweetener, toffee options and golden syrup. Mix well.
3. Add the beaten egg a little at a time until the mixture is soft but not runny.
4. Line a loaf tin with foil and spray with Fry Light. Place the mixture in the tin at bake in a pre-heated oven at 180c for about an hour.

Lemon Mousse

1. In a cup, pour 2 or 3 tablespoons of boiling water over 1 sachet gelatine. Stir thoroughly until dissolved and set aside.

2. Separate 4 eggs, reserving the whites in a large bowl. Place the yolks in a microwaveable bowl, add the grated rind and juice of one lemon, 4 tablespoons water and a pinch of salt.

3.Microwave on medium for 40 seconds, then stir in the gelatine.

4. Leave to cool, then stir in 4 level tablespoons of artificial sweetener.

5. Whisk the egg whites until they form peaks. Whisk in the fromage frais, then fold in the lemon mixture using a metal spoon.

6. Pour into 4 sundae glasses, then chill in the fridge until set.

Ferrero Rocher

serves 20, 1 syn each

8 scan bran

4 tbsp of nutella

1 tbsp of golden syrup

1.    Crumble 8 Scan Bran into a bowl

2.    mix in 1 tbsp water, 4 level tbsp Nutella and 1 level tbsp syrup.

3.  Divide into little bun cases and leave in the fridge to set.

Meatloaf

Serves 4, free on Red and EE

1 pack of bacon, all fat removed
1 pack of extra lean beef mince (other types of mince can be used)
2 eggs
Mixed herbs
Salt and Pepper
3 tbsp passata
1 onion grated
1/2 pack of mushrooms finely chopped
2 grated carrots
1/2 pack of spinach
1 tbsp of ground garlic

1. Mix all ingredients together except bacon
2. Line a loaf tin with bacon
3. Shape the mixture into the bacon
4. Bake for 40-45 minutes

Serve with mixed vegetables

Chicken Cake

Serves 2,

Fry light

4 chicken breasts

Sausage meat from 4 sausages (2 syns if using WW or morrisons)

4 Extra light laughing cow (1/2 of HEA for 1 person) (more cheese can be used for full HEA and other cheeses can be used)

Bacon with all fat removed

Spray a casserole dish with fry light.
Get 2 chicken breasts and either cut into strips, butterfly or bash flat with a rolling pin.
Coven bottom of casserole dish

.Put sausage meat, broken up into bits on top if chicken.

The crumble the cheese trianges
Then add the other 2 chicken breasts, stripped, butterflied or flattened
Then put a layer of lean bacon on top.

Cover dish with foil.
Cook in oven at about 180 (fan assisted electric oven). For about 1 hr.
Remove foil. Cook for another 20 mins.
'cake' will bind together.

Is also nice topped with the syn free BBQ sauce 15 minutes before the end.

Jaffa Cake

Serves 10, 51.5 syns for the whole cake so roughly 5 syn per portion

1 flan case (36 for mine, Asda own, depends which you use)
2 orange jelly sachets made up with 1 pint of water (3 syns)
50g of chocolate (12.5 syns for mine, 1 dairymilk bar )

1. Make the jelly up with 1 pint of water
2. Put in the fridge to set but check and stir every 10-15 minutes
3. Once its is starting to set pour into the case.
4. Make sure it is thick or it will leak from the case.
5. Melt the chocolate
6. Let cool slightly and cover the jelly, if chocolate is too hot it will melt the jelly.

Paella

Free on extra easy, serves 2

1 medium sized onion, finely chopped

1 red pepper, sliced
1 green pepper, sliced
11 oz Paella Rice
2 chicken breasts, diced
Handful of mussels (optional)
Packet of raw tiger prawns
Pinch of saffron
1.5 pt chicken stock
2 cloves of garlic, crushed


 1. Fry onion over a low heat with fry light,  in a wide frying pan or wok which has a lid  until soft and then add peppers and stir fry for a couple mins.

2. Stir in the garlic and rice and then add the stock and saffron.

3. Cook over a medium heat for 20 mins with the lid off.

4. Add the chicken and seafood, lower heat and cover and cook for 12 mins. Check it a few times in case it sticks but don’t over stir.

5. Leave to stand for a few mins and serve.

BBQ Sauce

Syn free

1 onion

1 teaspoon of mild chilli powder
8 fl oz of passata
3 tablespoons granulated sweetener
4 tablespoons of balsamic vinegar
1 tablespoon of worcestershire sauce
1/2 teaspoon of mustard powder
Salt / pepper


1. Saute onion and chilli powder in fry light until soft.

2. Stir in the remamining ingredients and bring to the boil.

3. Simmer for 10 minutes until sauce thickens

Serve hot or cold.

Club sandwich

Serves 1, 1 syn & 1 heb

3 slices of Weight watchers brown danish (400g loaf, heb)
2 tbsp extra light mayo (1 syn)
lettuce
tomato
chicken
bacon

1. Layer up half the salad, meat and 1 tbsp of mayo on a slice of bread.
2. Add a second slice of bread and put in the remainder of the filling.
3. Put the final slice of bread on top.
4. Cut diagnolly, secure each half with a cocktail stick

Chocolate cake

Serves 4, 2 syns per serving


6 large eggs seperated
5tbsp of sweetener (add more if needed)
44g of cadburys highlights hot chocolate powder

Preheat oven to 180c, spray a oven proof cake tin with fry light spray

Whisk the egg whites to the soft peak stage and set aside.

Then place the egg yolks in another mixing bowl and whisk until they start to thicken, then add the splenda and continue to whisk, but be careful not to let the yolk mixture get too thick. Add the cocoa powder into the egg yolk mixture and if it starts to get too stiff, add a little of the egg white mixture.

Carefully fold in the egg whites into the chocolate mixture and then pour the mixture into the cake tin.

Bake the cake for approx 25 minutes until springy.

Remove it from the oven but leave it in the cake tin to cool.

It is nice served with squirty cream (1 syn for 4 tablespoons).

Lemon and chilli chicken kebabs

2 large Chicken breasts, diced

1 clove of Garlic, crushed
1 tsp Chilli flakes
3 tbsp Lemon Juice
1 tbsp Coriander leaf
3 tbsp very low fat natural Yoghurt
Salt and Black Pepper

1. Mix all the ingredients into a bowl and mix throughly

2. Refridgerate and leave to marinade for an hour

3. Remove the chicken and place on skewers, peppers or pineapple can be placed in between the chicken for exytra taste

4. BQQ, grill or oven cook for 10-15 minutes until chicken is cooked

Tomato & cheese top chicken

Serves 2

2 chicken breasts
1 beef tomato sliced
84g of reduced fat grated cheese (hea for 2 people)
Fry light

1. Flatted the chicken breast by hitting with a meat tenderiser or a rolling pin until very thin
2. Fry in a pan for 5-10 minutes until cooked through
3. Put the tomatoes on the chicken and then the cheese
4. Grill for 5 minutes until the cheese has melted
5. Serve with a mixed salad

Red pepper, chicken and spinach fritatta

Serves 4, syn free on red and EE

150g spinach leaves
1 red pepper, finely chopped
6 spring onions, finely chopped
1 pack of cooked chicken pieces
6 eggs, beaten
salt & pepper
mixed herbs

Fry the onions and pepper in a frying pan with fry light
Add the spinach and cook until wilted
Add the salt and pepper, herbs and beaten eggs
Add the chicken
Fry for 5-6 minutes
Put under the grill for 5 minutes or until the fritata is cooked through

Hot chicken sandwiches

Hot Chicken Sandwich


Serves 4 – Free on red and EE

4 boneless chicken breast
1 courgette
2 tomatoes
2 garlic cloves
Salt & pepper


1. Slice each chicken breast width wise so that you end up with 2 flat pieces.
2. Slice the courgette diagonally.
3. Slice the tomatoes thinly.
4. Crush the garlic
5. Take one slice piece of the chicken and top with a layer of the courgette, tomato and sliced garlic.
6.  Season well and then put the other piece of chicken on top.
7. Secure the sandwich together using cocktail sticks or skewers or string.
8. Spray each side with fry light and cook on a non-stick griddle pan for about 20 – 25 minutes turning occasionally until cooked and golden brown. Serve with a salad

KFC style chicken

Serves at least 4, 1/2 syn per piece of chicken

From a fellow Slimming World member

10 pieces of chicken (what ever cuts you like, skinned, works well with thighs)
2 slices nimble (heb or 5 syns)
1 tsp of;
Cumin
Parsley
Salt & Pepper
Cayenne pepper
Garlic Powder
Paprika
Chicken bovril

1. Par boil the chicken for 10 minutes
2 Blend nimble to make bread crumbs
3. Mix the breadcrumbs, parsley, salt, pepper, cayenne pepper, garlic and paprika
4. Coat the chicken in bovril, with your hands
5. Cover in the breadcrum mixture
6. Oven bake for 15-20 minutes

Skewered seabass

Serves 1, syn free

1 seabass fillets
1 red pepper
2 bamboo sticks
Fry light

1. Cut the seabass into 1cm wide strips
2. Cut the pepper into squares
3. Roll the seabass strips up into balls
4. Feed the seabass the pepper onto the sticks, 4 pieces of seabass with a piece of pepper inbetween all
5. Either grill in a frying pan or oven cook for 20 minutes
6. Serve with green beans, cherry tomatoes & jacket potato

Chilli Con carne

Serves 4, 0.5 syn per portion

Fry Light

1 large onion, finely chopped
2 garlic cloves, crushed
1 tsp of ground chilli
2 tsp ground cumin
1 tsp paprika
2 cans of chopped tomatoes
4 level tbsp tomato puree
salt and ground black pepper
454g extra lean beef, minced
1 can of kidney beans

1. Spray a large saucepan with Fry Light and fry the minced beef until brown. Drain off the fat. Add the onion to the mince and cook gently until softened.


2. Add the garlic and all the spices and continue frying, stirring occasionally, for 2-3 minutes.

3. Add the canned tomatoes and tomato puree, stir well and bring to the boil. Reduce the heat and simmer gently for 15 minutes, until the liquid is slightly reduced.

4. Season with salt and pepper and add the drained kidney beans. Heat through gently for about 5 minutes.

5. Serve hot, sprinkled with chopped coriander leaves, with some plain boiled rice or SW chips and a large salad.

French Onion Soup

1 large onion sliced to make onion rings
1 pint of bovril made up as directed
fry light
salt & pepper

1. Fry the onions in fry light until soft
2. Add the bovril and simmer for 20 minutes
3. season to taste, serve

Breakfast mushrooms

Serves 1, syn(8 syns if not use cheese as hea)

2 large flat mushrooms, core removed
3 slices of ham, cut into pieces
42g of reduced fat cheddar, grated

1. Grill the mushrooms for 5 minutes
2. Add the ham and cheese and grill until the cheese is melted & brown

Ballotine of chicken

Serves 4

4 chicken breasts
1 pack of spinach
1 pack of mushrooms very finely chopped
4 tomatoes very finely chopped
1 pack of bacon, all fat removed
4 cocktail sticks

1. Using a meat tenderiser, flatted out the chicken until its 1cm thick
2. layer the spinach inside, then the mushrooms and tomatoes
3. roll up the chicken tightly
4. wrap in bacon
5. secure with a cocktail stick
6. oven bake for 30 mins
7. slice into 3 pieces and serve

Smash Pizza

Makes 1 pizza for 1 serving, syn free if  using cheese as hea

1/2 pack of smash
water
syn free toppings (ham, mushrooms, sweetcorn)
Fry light
passata
28g of grated cheddar  (hea, 42g reduced fat or 8 syns)

1. Make up with smash with a little water, enough to turn into into a dough texture but not too much
2. flatted and cut around to make it round
3. Fry in fry light in the pan on eitherside for 5 minutes
4. Add passata and toppings
5. Oven bake for 15 minutes

Fruit Roulade

erves 4, 0.5 syn for the whole cake!

‎1 tub Quark
4 eggs
1 Tsp Baking powder (0.5 syn)
4 Tbsp Sweetner
Vanilla essence
Fresh fruit ie Strawberries/Raspberries



1. In one bowl mix together the 4 egg yolks, half the tub of quark, baking powder and vanilla essence to taste (about 1-2 teaspoons), use an eletric whisk

2. In 2nd bowl whisk the 4 egg whites then whisk half the egg whites into the first bowl and fold in 2nd half.

3. Line a swiss roll tin with baking paper and pour mixture into tin

4. bake at 180 oC for 15-20 mins (10 minutes if fan assisted oven)

5. Allow to cool then mix other half of quark with sweetner and more vanilla essence to taste. spread this across cake then add fresh fruit and roll up!

Stuffed peppers

Serves 1
syn free (8 syns if not using cheese as hea)

1 red pepper, halved & deseeded
1 packet of savoury rice
1 finely chopped red onion
42g reduced fat cheddar, grated (hea or 8 syns)

1. Cook the rice as packet instructions
2. Add the onion into the rice
3. Fill the peppers with the rice
4. Top with the cheese
5. Grill for roughly 10 mins - until the cheese is melted and browned

Squash & Sweet potato soup

Syn free
Serves 4

1 Butternut squash, peeled & diced
3 sweet potatoes, peeled & diced
1 large onion finely chopped
1 pint of vegetable stock made with 2 stock cubes
salt & pepper
mixed herbs

Can all be put into a slow cooker, blend once cooked

1. Put the sqaush, potatoes and onion in a large pan with the stock and cook on a medium heat for 2 hours

2. Once the vegetables are very soft, add herbs and salt & pepper and blend.

Stuffed cheese burgers

Serves 4, syn free if using cheese as HEA or 2 syns each

Ingredients


- 500g extra lean minced beef

- 2tsp Worcestershire sauce

- 1 medium egg, beaten

- 42g reduced fat cheddar cheese (8 Syns or part HEA)

- Grilled tomatoes, to serve

Method

1. Mix the lean minced beef, Worcestershire sauce & egg together in a large bowl. Cut the cheese into four cubes.

2. Divide the beef mixture into four. Place the cheese into the centre of each and mould the meat into a burger shape.

3. Grill or barbeque with some halved tomatoes for 10-15 minutes, turning occasionally.

4. Serve with a large mixed salad and SW chips

Smokey chicken hot pot

Serves 4, 2.5 syns per portion


Ingredients

- 2 chicken breasts, skinless and chopped
- 4 rashers bacon, all visible fat removed, each cut into 3 pieces
- Fry Light
- 100gm chorizo sausage, sliced into thick rings (9 Syns)
- 1 onion, peeled and sliced
- 1 red pepper, deseeded and cut into strips
- 1 tin chopped tomatoes
- 300ml (½ pint) hot chicken stock
- 1tbsp granulated sweetener
- 1 can chickpeas, rinsed and drained
- 4tbsp fresh parsley, chopped
- Salt & freshly ground black pepper

Method

1. Heat a flameproof casserole dish sprayed with Fry Light, add the bacon and fry for a few minutes. Add the chicken and chorizo. Cook, stirring occasionally, until the chicken is sealed and the pimiento oil is drawn from the chorizo.

2. Add the onion and red pepper, put the lid on the pan and cook over a medium heat for 5 minutes.

3. Add the tomatoes, stock, sweetener, chickpeas and half of the parsley. Cover and simmer for 10 minutes, then take the lid off and simmer for another 15-20 minutes to let the sauce thicken. Season to taste.

4. Serve immediately, sprinkled with the rest of the parsley.

Baked cheesecake

Generously serves 1



Syn free (using cereal bars as heb)



2 alpen lights (any flavour)

Half a tub quark

5 tablespoons sweetener

Teaspoon vanilla extract

1 egg


1. Crumple alpen bars and press into a baking tray/ casserole dish.

2. Mix the rest of the ingredients together (you could add a cadburys highlights sachet here if you like, 2 syns)

3. Pour mixture onto alpen bars and bake @ 150 degrees in another baking tray filled half way with water, until just set (approx 10 minutes,don't overcook)

4. Chill and serve alone or with your choice of chopped fruit.

Sweet potatoe pie

Serves 1



Syn free (cereal bars as heb)
 
2 alpen lights crumbled (I prefer choc fudge, but the choice is yours)

1 sweet potato
Half a vanilla mullerlight
1 egg
5 tablespoons sweetener
Pinch of ground ginger
Pinch of ground cinnamon
Nutmeg


1. Peel, chop and boil the sweet potato until cooked.
2. Puree until completely smooth and mix with all the other ingredients apart from the nutmeg and alpen bars.
3. Press the crumbled alpen bars into the base of a baking tray/casserole dish.
4. Pour in the sweet potato mixture and top with a grating of nutmeg. (Or a sprinkle if using ground nutmeg) 5. bake at 150 degrees until just set, eat hot or cold.

Pork chop, roasted new potatoes & paprika dip

0.5 syns on ee and red (using potatoes as heb) and (green using pork as heb)



1 tablespoon extra light mayo
1 pork chop topped with 1 sage leaf (fat removed, unlimited ee and red or 100g, raw weight, on green as heb)
New potatoes (unlimited on ee and green, 198g on red heb)
Garlic finely chopped
Paprika
1 tbsp mayo (0.5 syn)

1. Par boil new potatoes then drain and spray with fry light roast at 200 degrees with pork chop until pork is cooked and potatoes are golden.
2. Mix mayo with garlic and paprika (to taste)
3.Serve with your choice of veg and the Garlic and paprika mayo on the side as a dip for the new potatoes.

Sausage bean & cheese bake

Serves 4, 1 syn per portion on EE


8 morrisons eat smart pork sausages (4 syns)

2 tins baked beans

Mashed potatoes (enough to serve 4)

Sprinkle of mixed herbs

42g reduced fat cheddar per person, optional (hea)


1. Bake sausages in the oven until almost cooked, top with beans, mixed herbs, mashed potato and grated cheese
2.Bake until the beans are bubbling and the cheese has melted. Serve.

Sausage Hash

Serves 1, 2 syns on EE

2 morrisons eat smart pork sausages ( 1 syn)
Enough mashed potato to satisfy your appetite!
1 onion
Fry light
1 egg (or more if you like!)
1 tablespoon brown sauce, optional (1 syn)



1. Remove skin from sausages and fry in fry light with the sliced onion, mashing and breaking up the sausage meat as you go
2. When golden and cooked add mash, mix and fry to get a golden edge on the hash.
3. Serve topped with a fried egg (fried in fry light of course) and the brown sauce on the side.

Fennel and Salami pasta

Serves 4, 3 syns on ee 4.5 on green (free if you leave out the salami, and still yummy!)


28g german salami per person, cut into small strips.

1 packet Spaghetti

2 tins chopped tomatoes

1 fennel bulb finely sliced

Garlic

Fry light


1. Boil spaghetti as per packet instructions.
2. Fry fennel, garlic and salami in fry light#
3. When fennel is softened add tinned tomatoes and simmer
4. When spaghetti is cooked stir into the sauce, season and serve.

VEGGIE PASTA PUTTANESCA

Syn free on ee and green. Again I can't tell you servings I just make a large batch to keep in the fridge.



1 bag pasta shapes (any)

2 tins chopped tomatoes

1 large onion, diced

1 large courgette, diced

1 red pepper, diced

1 green pepper, diced

1 carrot diced

1 tin capers in vinegar, drained

1 handful chopped parsley



1. Fry all veg in fry light, then add tinned tomatoes and simmer.
2. Meanwhile boil the pasta, when cooked drain and mix with veggie sauce, capers and parsley.
3. Season and serve. This is lovely hot or cold.

Cheesy garlic pasta

2 syns on ee and green (using cheese as hea)


2 cloves of garlic per person
Portion pasta per person
42g reduced fat cheddar per person
cherry tomatoes, halved
Spring onions, sliced
Balsamic vinegar
1 teaspoon olive oil (2 syns)

1.Mix tomatoes with spring onions an drizzle with balsamic vinegar, set aside.
2. Boil pasta as per instructions.
3. Meanwhile slice garlic and fry in fry light and teaspoon olive oil (2 syns) until golden brown (watch it closely as it will go from golden to burnt very quickly)
4. Stir grated cheese and golden garlic into pasta until the cheese melts. Serve with the cherry tomato, spring onion and balsamic salad.

Chorizo Stew

Serves 4, (28g chorizo is 2.5 syns on ee and red, 4 syns on green)....so depending on how many grams of chorizo you are using you will need to work out the syn value per portion, this is so yummy so definitely worth using syns for it!)



1 chorizo sausage (horseshoe shaped, or packet of cooking chorizo)
2 tins tomatoes, chopped
1 tin butter beans
1 onion, diced
2 cloves garlic, sliced
New potatoes (enough to serve four)

1. Peel the skin off of the chorizo and cut sausage into bite sized pieces, fry with garlic and onion in fry light
2. When chorizo is golden and has released lots of oil add the tinned tomatoes and simmer on a low heat for 1 hour.
3. Add new potatoes and top with water, simmer on a higher heat until the potatoes are cooked
4. Add the drained butter beans and warm through.

Smoked salmon sushi

SMOKED SALMON SUSHI




Syn free on ee (heb salmon on green)


1 packet of sushi rice (cook according to packet instructions)
1 packet of smoked salmon, cut into strips
Wasabi paste (if you can only find wasabi powder follow instructions on the packet to make the paste)
Thinly sliced cucumber
Soy sauce for dipping



1.Mould cooked and cooled sushi rice into sausage shapes, spread a small amount of wasabi past on top and then top with a strip of salmon and a slice of cucumber.
 
2.Serve with a dish of soy sauce for dipping and any left over wasabi paste for those who like it hot!

Tabbouleh

Syn free on green and ee

1 bag bulgar wheat

Half cucumber, diced
2 tomatoes, diced
1 lemon
1 clove garlic, finely chopped or grated
Handful chopped parsley
Handful chopped mint

1.Cook bulgar wheat according to packet instructions.

2.Make a dressing with garlic, lemon juice and zest, herbs and seasoning.

3. Cool bulgar wheat and add dressing and other ingredients.

I like to serve this with a grilled salmon fillet (heb on green)

Tuna rice salad

Not sure on servings, I just usually make a big batch and have it in the fridge for quick lunches/snacks. Syn free on extra easy ( and green if counting tuna as heb)


1 tin tuna
1 small bag brown rice
Half a cucumber, diced
1 small jar capers in vinegar, drained
1 lemon
1 clove garlic, finely grated
Handful chopped parsley
Sliced Jalepenos (optional)



1. Boil rice according to packet instructions.

2. Meanwhile make a dressing with garlic, lemon zest and juice, capers and parsley.

3. Cool rice, add tuna and dressing, season and serve with jalepinos if using

Chilli cheese fries

Serves 1, syn free on extra easy. (And green if using vegetarian chilli) perfect for when only junk food will do!


1 portion slimming world chips
1 portion of slimming world chilli (or veggie chilli on green days)
42g reduced fat cheddar, grated (hea)
Sliced Jalepenos
Dollop of quark


1.Smother slimming world chipswith hot slimming world chilli, top with grated cheese and grill until cheese has melted.

2. Serve with Jalepenos and a dollop of quark on the side, sooooo yum!

( I like extra light mayo on the side instead of quark sometimes, 0.5 syns per table spoon, lovely with the cheesy chips)

CHICKEN RISOTTO WITH BALSAMIC TOMATOES

Serves 4, syn free on extra easy (and green if not using chicken, or swapping chicken for quorn pieces)


4 chicken breasts diced (or quorn pieces for 4)
1 large packet cherry tomatoes
3 cloves garlic, chopped finely
Small handful chopped rosemary (plus 2 sprigs)
Balsamic vinegar
1 onion, diced
1 large courgette, chopped
Arborio rice (to serve 4)
Chicken bouillon (made up with boiled water, enough to cook rice according to packet instructions)
28g parmesan per person as hea, (optional)

1. Place cherry tomatoes in a baking tray with sprigs of rosemary and drizzle with balsamic vinegar, bake @ 150 degrees.
2. Meanwhile fry chicken, onions, garlic and courgette in a large pan, then add the arborio rice and fry for 2 minutes stirring constantly.
3. Add chopped rosemary and top with chicken bouillon and simmer, stirring frequently adding more liquid and stirring until the rice is cooked.
4. Add balsamic tomatoes (and juices from the baking tray-throw out the rosemary sprigs)

Season and add parmesan (if using) Serve and enjoy! ")

Spanish omlette

Syn free on ee and green.


1x large waxy potato
8 eggs, whisked with seasoning
1 large onion
1 pepper (any colour)
Fry light

1. Slice potato and boil until almost cooked but still holding its shape and then drain.

2. Meanwhile fry onion and pepper in fry light until softened and onion is golden.

3.Add potatoes and pour over eggs then bake in the oven @200 degrees Until set, serve hot or cold with a large salad.

Chicken ramen

Serves 2, Syn Free on ee (leave out chicken or swap it for quorn pieces for syn free on green)
 
1 onion, sliced

1 clove garlic finely chopped
2 handfuls of Spinach leaves
1packet Baby sweetcorn and mange tout,chopped in half
2 chicken breasts, thinly sliced
2 portions ramen noodles
Chicken bouillon
Soy sauce (optional)
Fry light



1. Fry onions and garlic in saucepan,
2. Add chicken bouillon and boiled water (enough to cook everything in)
3. Add sweetcorn and noodles, when noodles are almost cooked, add chicken (won't take long to cook
4. Add mange tout, spinach and season with soy sauce if desired, and serve.

Variation: 2 syns each serving on ee (and on green if chicken isn't used) green thai noodle soup.

when frying onion and garlic add 1 teaspoon thai curry paste (1 syn)

Follow all the steps for ramen and add 4 tablespoons reduced fat coconut milk and serve, yum!

Chunky tomato soup

By Carly

Syn free on ee and green, leave out pasta or weigh and syn for red.



(Not sure on servings, I just make as much as I want and save leftovers! )
 
1 courgette

1 onion
Mushrooms
2 cloves garlic
1 carrot
1 celery stick
Half teaspoon mixed herbs
Spaghetti, broken into small pieces
2 tins tomatoes
Teaspoon Bovril
Fry light

1. Dice all veg and fry in fry light with garlic (omit/add any veg to your preference)
2. Add tinned tomatoes, mixed herbs, bovril and spaghetti stir and top up with hot water stir,
3. Boil until spaghetti is cooked, season and serve.

Easy,speedy vegetable & lentil soup

By Carly

Serves 4, syn free on ee,green, and red (lentils as heb on red)


1x bag frozen casserole veg (or fresh if preferred)

1X large onion

1X tin lentils, rinsed


1.Slice onion and fry in fry light until golden brown
2. Add frozen veg and top with boiled water (just enough to cover) simmer until veg is cooked
3. Blend with a hand blender or in a food processor until thick and smooth (add more liquid if desired to preferred consistency)
4. Add drained lentils and seasoning and heat through....serve and enjoy! :)

Spicy coated salmon

Serves 2, syn free


2 salmon fillets

1 tsp turmeric

1 tsp cumin

1 tsp coriander

1 tsp chilli

1 tsp paprika

1 tbsp water


1. Mix all the spice and water in a bowl and stir to make a paste

2. Cover the top of the salmon in the paste

3. Bake for 30 minutes until the salmon is cooked

chicken and prawn rice

Serves 1, 2 syns


1 pack of uncle bens microwave rice (2 syns)

1 pack of cooked chicken

1 pack of cooked prawns

2 beaten eggs


1. Cook the rice to packet instructions

2. Add the rice to w ok and add the beaten eggs

3. Stir vigorously until the eggs are cooked

4. Add the chicken and prawns, stir for 5 minutes

Tomato pasta

Serves 4, syn free


400g of cooked pasta

1 onion finely chopped

3 celery sticks finely chopped

4 carrots finely chopped

3 crushed garlic cloves

1 tbsp of sweetener

2 cans of chopped tomatoes



1. Add the onion, carrot and celery to a pan and fry for 15 minutes

2. Add the chopped tomatoes and season to taste

3. Stir in the sweetener and simmer for 10 minutes

4. Mix the sauce into the cooked pasta

Tomato and chicken risotto

Serves 4, syn free

1 large onion, finely chopped

2 cloves of garlic, finely chopped

Fry Light

4 large tomatoes, diced

1 pack of risotto rice

4 chicken breasts diced and fried

1 pint of stock made with chicken Bovril

Salt and freshly ground black pepper



1. Place the chopped onion and garlic in a pan lightly sprayed with Fry light and fry for 2-3 minutes until golden.

2. Add the tomatoes to the pan

3. Add the rice and a little more Fry Light and cook for about a minute, until the rice is transparent.

4. Add the stock a cupful at a time until the rice soaks up the stock. Cook over a gentle heat, stirring all the time. Taste the rice to make sure it’s cooked through and add seasoning to taste. Keep a kettle of hot water nearby just in case you need to add more liquid. This should take around 35 minutes.

5. When the rice is cooked, cover with a lid and leave for 10 minutes to thicken

6. Add the cooked chicken and serve with mixed salad

Potato Rosti

Serves 2, syn free
1 large baking potato
1 onion



1. Peel the potato and boil for 10 minutes until soft (not soft enough to mash)

2. Grate the potato and onion and mix together

3. Shape into 6 small patties

4. Fry with fry light for 10 minutes

Minted lamb burgers & spicy green beans

Minted lamb burgers


Serves 4, syn free

500g of lean minced lamb
Freshly chopped mint



1. Mix the mint and lamb until thoroughly mixed in

2. shape into 8 burgers

3. Fry in fry light for 10-15 minutes


Spicy green beans

Serves 4, syn free
1 pack of green beans

1 pack of cherry tomatoes

1 tsp of chilli



1. Cut the green beans in half and then boil until cooked

2. Meanwhile grate the tomatoes

3. In a bowl mix the green beans, tomatoes and chilli

Cornflake chicken

Serves 1, 2.5 syns




14g of cornflakes (2.5 syns)

1 beaten egg

1 chicken breast



1. Crush the cornflakes

2. Coat the chicken breast in egg and then in the cornflakes

3. Bake in the oven for 30 minutes or until the chicken is cooked

Breakfast pots

Serves 1, 5.5 syns if not using shredded what as healthy extra b


Ingredients

28g of bite size shredded wheat

Sliced strawberries

Blueberries

Raspberries

1 raspberry and cranberry Muller light

Method

1. Crushed the shredded wheat

2. Put a layer of raspberries, blueberries and strawberries

3. Put a layer of yoghurt

4. Put a layer of shredded what

5. Repeat

6. Put a strawberry, raspberry and blueberry on top to garnish

Garlic chicken lasagna

Serves 4, syn free


Ingredients
Lasagna pasta sheets

2 chicken breasts, diced

2 tins of chopped tomatoes

1 finely chopped onion

6 garlic cloves crushed

Mixed herbs

Salt and pepper

Method

1. Fry the garlic, chicken and onion until the chicken is cooked

2. Add the chopped tomatoes, herbs and salt & pepper

3. Starting with the chicken filling layer with the pasta sheets in an oven proof dish, finish with a layer of pasta sheets

4. Cover with a layer of natural yoghurt (and healthy extra cheese if you like)

5. Bake in the oven for 30 minutes

6. Serve with wedges & salad

Banoffee Pie

Serves 2, 3.5 syns each


Ingredients

2 crushed digestives (3.5 syns per digestive)

1 tub of quark

1 toffee Muller light

2 sliced bananas

2 egg rings

Method

1 Put the egg rings on plates and add half of the crushed digestives to each

2. Put a layer of the sliced bananas over the digestives

3. Mix the toffee Muller light and quark together until runny and smooth

4. Put half of the mixture into each egg ring over the banana layer

5. Put into the fridge for 2 hours to set (do not leave over night as they don’t work as well)

6. After two hours, add more bananas to the top to garnish, remove the egg rings and serve. #

Prawn cakes and noodles

Serves 2, syn free


Ingredients

1 pack of king prawns

2 baking potatoes boiled & mashed

1 carrot, courgette and red pepper cut into matchsticks

Dried noodles

2 tbsp soy sauce

Method

1. Put the prawns into a food processor and blend until mashed

2. Add the prawns to mash

3. Form into 8 cakes

4. Fry in fry light on either side for 5-10 minutes until crispy

5. Meanwhile boil the noodles, once cooked and the soy sauce and stir

6. Fry the vegetables in fry light for 10 minutes

Salmon salad

Serves 1, syn free


Ingredients

1 salmon fillet baked

5 boiled new potatoes

1/2 pack of lettuce leaves

¼ of a cucumber, sliced

Method

1. Place the lettuce leaved on the plate

2. Add the cucumber

3. Slice the potatoes and add

4. Place the salmon fillet in the middle

Chicken salad

Serves 1, syn free



Ingredients


1 pack of cooked chicken

1 red pepper, diced

½ pack of lettuce leaves

¼ of a cucumber, sliced

1 carrot grated


Method


1. Place the lettuce leaved on the plate

2. Add the cucumber, carrot and pepper

3. Add the chicken

Chicken pasanda (mild curry)

Serves 2, syn free


Ingredients

2 chicken breasts diced

1 finely chopped onion

1 tsp cumin

½ tsp chilli

1 tsp coriander

1 tsp coriander

300ml chicken stock

1 tub of 0% total yoghurt



Method

1. Fry the chicken and onions until cooked

2. Add all the spices and cook for 5 minutes

3. Add the stock and simmer for 10 minutes

4. Take off the heat and stir in the yogurt


5. Serve with boiled rice

Chicken fried rice

Serves 1, 2 syns



Ingredients
1 packet of uncle bens basmati microwave rice, cooked (2 syns)
2 eggs
1 chicken breast, diced
Half a pack of bean sprouts
5 mushrooms sliced
Fry light

Method

1. Fry the chicken until cooked, then add the mushrooms

2. Beat the eggs and add to the chicken

3. Add the rice to the chicken and eggs

4. Add the bean sprouts and cook for 5 minutes

Syn free 'real' crisps

Serves 2, syn free



Ingredients


2 baking potatoes
Fry light
Salt


Method


1. Slice the potatoes finely with a potato peeler, grater or a slicer (they need to be almost paper thin to work)

2. Spray a dinner plate with fry light, put one layer of potatoes, spray again and sprinkle with salt

3. Microwave for 6 minutes, if they are not crispy, microwave for a minute extra at a time until crispy

Syn free salsa

Perfect to be served with crisps or chips


Ingredients
1 tin of chopped tomatoes
2 tbsp Worcestershire sauce
1 finely chopped onions
2 tbsp mixed herbs
½ tsp ground chilli
1 tsp garlic granules

Method

1. Put the onions and garlic into a pan and mix until the onions are soft
2. Once soft, add the chopped tomatoes, herbs, Worcestershire sauce and chilli
3. Simmer for 15 minutes, leave to cool and then refrigerate over night, best served chilled

Syn free Sunday lunch

All the above is free, any meat and vegetables can be used. Above is mashed carrot & turnip, parsnips roasted in fry light & steamed broccoli, served with steak and roast potatoes.

Ingredients

Roast Potatoes
Baking potatoes
1 chicken or beef stock cube crushed (depending on meat served)
Salt & pepper
Fry light

Method

1. Use one baking potato per person, cut in half and half again (4 roast potatoes per person), leave the skins on as they go crispier

2 .Par boil the potatoes for 10 minutes

3. Transfer to a roasting tray, cover with the stock cube and salt & pepper, spray in fry light
4. Bake for 30-40 minutes or until crispy

Salmon & Prawn salad

Serves 2, syn free


Ingredients

2 fillets of salmon

1 pack of king prawns

1 clove of crushed garlic

1 pack of mixed salad leaves

1 pack of asparagus

Fry light

Salt and pepper

Method

1. Sprinkle the salmon with salt and pepper and bake for 30 minutes (or until cooked)

2. Spray a frying pan with fry light, add the prawns and crushed garlic and fry gently for 10 minutes

3. Fry the asparagus spears for 10 minutes in fry light

4. Arrange the mixed leaves on a plate and place the salmon fillet in the middle

5. Arrange the prawns and asparagus around the salmon

Shepherd's Pie

Serves 4, 1 syn per portion

Ingredients

4 carrots

500g lean turkey mince

1 large onion

2 medium sweet potatoes

2 medium baking potatoes

2 beef stock cubes

1 tbsp of Butter (2 syns)

8 tbsp of semi skimmed milk (2 syn)

Fry light

Salt and pepper


Method

 

1. Peel the potatoes and half and put into a pan and boil until soft

2. Meanwhile peel and cut the carrots into slices, then par boil for 5 minutes

3. Finely chop the onion and add to a pan and fry with fry light until soft

4. Once soft add the mince and fry until the mince is cooked

5. add boiling water to the stock cube to make up ¾ pint of stock

6. Once the carrots are cooked add to the pan with the onions and mince and mix

7. add the mixture to a casserole dish with the stock

8. Mash the potatoes with the butter, milk and salt & pepper

9. Put the mash over the filling in the dish, use a fork to go horizontally and vertically over the top to flatten the mash

10. Bake for 30 minutes or until crispy on top