Tuesday, 20 September 2011

Tomato & basil casserole

Serves 4

8 low syn/syn free sausages (I use Sausage shops tomato and basil syn free sausages but any others will do)
2 tins of baked beans
2 onions
1 tbsp of worcestershire sauce
salt & pepper
1 tsp paprika
1 tps basil
6 slices of bacon

Cook the sausages for 15 minutes until cooked then cut into bitesize pieces.

Peel the onion and dice, fry in fry light for 10 minutes until softened and browned.

Remove all the fat from the bacon and cut into bitesize pieces and add to the onions and fry for another 5 minutes.

In a large sauce pan mix the baked beans, paparika, salt & pepper, bacon, onion and sausages. Cook on a medium heat for 10-15 minutes, remove from the heat and stir in the basil.

Serve immediately.

It is nice served with mash.

Thursday, 8 September 2011

Brocolli, chilli and garlic tagliatelle

Serves 4, green and extra easy 0.5 syn

397g of fried tagliatelle
312g brocolli
2 garlic clovesy.
1 red chilli
fry light
salt & pepper
4 tbsp of parmesan (2 syns)

Cook the tagliatelle according to packet instructions. Drain and keep warm

Cut the brocolli into small florets. Peel and finely chop the garlic, deseed and finely chop the chilli.

Steam or boil the brocolli for 5-6 minutes, drain and keep warm.

Spray a large frying pan with fry light, place over a medium heat and when hot add the brocolli, garlic and chilli. Stir fry for 3-4 minutes and then add the pasta. Toss to mix well and stir through. Cook for a further 1-2 minutes.

Season well then removed from the heat and serve immediately. Sprinkle 1 tbsp of parmesan over each serving.

Turkey & Red pepper burgers

Syn free on red or extra easy (add 6 syns if not using wholemeal roll as healthy b)

serves 4

1 red pepper
6 spring onions
2 garlic cloves
small handful of flat leaf parsley (optional)
681g of minced turkey
2 tsp worcestershire sauce
fry light
4 x 57g wholemeal rolls
lettuce & tomato slices

Preheat the grill to hot. Dessed and dice the pepper, finely slice the spring onions; peel and crush the garlic, finely shop the parsley. Place all in a bowl along with the mince and worcestershire sauce and mix together well with your hands.

Divide the mixture into four portions and shape each into a chunky burger. Spray the grill pan with fry light and fgrill for 5-6 minutes on each side, or until cooked through.

Serve in the wholemeal rolls with the lettuce and tomato slices.

Tuesday, 6 September 2011

Chocolate nest bun

Serves 6, 2 syns per bun

Cream filling
125g quark
1 tbsp sweetener
1 sachet options orange
2 drops vanilla essence

4 medium eggs
8 tbsp sweetener
2 tbsp cocoa
2 sachets options orange

Preheat the oven to 180c.

To make the cream filling whisk all the ingredients together until smooth then put in the fridge until later.

To make the buns, whisk the eggs and sweetener together until thick and creamy. Sieve in the cocoa and orange options and fold into the egg mixture using a metal spoon. Divide the mixture between 12 bun cases and bake on the top shelf of the oven for 10 minutes until firm.

Remove from the oven and place on a wire rack to cool.

Once cool, remove from the cases and sandwich two buns together with the cream in the fridge.

Monday, 5 September 2011

Baileys coconut latte

Serves 1, 4 syns on all plans
2.5 tsp of Baileys (2.5 syns)
1 tsp of coconut options (1 syn)
2 tbsp of semi skimmed milk ( 0.5 syns)
1 tsp of coffee
1 tsp of sweetener (optional)
Boiling water
In a cup/mug mix the baileys, coconut baileys, semi skimmed milk, coffee and sweetner.
Stir until well mixed.
Add the boiling water to fill the cup to near the rim.
Sit back, relax and enjoy a nice treat :)
Baileys coconut latte

Sunday, 4 September 2011

Eton Mess

Serves 4, 3 syns per person

4 meringue nests (I used Tesco 8 pack for 3 syns each)
1 tub of quark
2 tbsp of sweetener (more if you like it sweeter)
Raspberrys and strawberrys chopped (any fruit can be used)
1 mullerlight

Mix the sweetener, quark and muller light together
Break up 3 of the meringue nests into pieces and mix into the quark mixture
Mix in the chopped fruit (save a bit of the top)
Put into 4 glasses/bowls (Wine glasses work well)
Break up the 4th meringue nest and sprinkle over the glasses
Top with the remainder of the chopped fruit

Friday, 2 September 2011

Fishermans burgers with tartare sauce

Fishermans burgers;
150g Salmon fillets, skinned and boned
150g prawns
4 spring onions
Fry light
Salt & pepper
Tartare sauce;
1 tbsp mayo
2 tbsp fromage frais
2 tbsp of chopped gherkins
In a blender mix the fish, spring onions and salt & pepper until it becomes a chunky paste then shape in 4 patties.
Spray a grill pan with fry light then fry on either side for 3-4 minutes.
Meanwhile mix the mayo, fromage frais and gherkins for the tartare sauce.
Once cooked serve with the sauce and salad.

Potato layer pie

Free on EE and Green

1 baking potato, peeled and sliced
1 sweet potato, peeled and sliced (2 baking potatoes can be used if you dont like sweet ones)
2 onions, chopped
2 garlic cloves, finely chopped
Fry light
350g bag of quorn mince (250g of extra lean beef mince can be used on an EE day)
2 carrots, chopped
1 red pepper, deseeded and chopped
400g can of chopped tomatoes
A handful of fresh herbs chopped.
salt & pepper

Preheat the oven to 200c or gas mark 6. Place the baking and sweet potatoes in a pan of  boiling water, boil for 6-8 minutes then drain and set aside.

Fry the onions and garlic in fry light for 4-6 minutes. Add the quorn or beef mince, carrots, red pepper, tomatoes and herbs. Season to taste and simmer for 20-25 minutes.

Transfer the half of mixture to an ovenproof dish. top with a layer of baking then a layer of sweet potato, transfer the rest of the mixture then again a layer of sweet potatoe then baking potato. Spray with fry light and bake for 20-25 minutes until golden brown.

Mushroom Stroganoff

Free on EE and Green

Lean fried beef can be added on an EE day for an alternate meal., If using beef only used half of the weighs of the mushrooms.

3 garlic cloves, crushed
8 spring onions, sliced
1 red and yellow pepper, deseed and sliced
255g shitake mushrooms, halved
113g button mushrooms, halved
113g chesnut mushrooms, halved
Handful of chives
Handful of tarragon
400g tin of chopped tomatoes
1 tsp of smoked paprikas
142ml of vegetable stock (beef can be used on EE day)
salt & pepper
198g fat free fromage frais
Boiled rice to serve.

Heat the frying pan over a high heat and add the garlic, spring onions, peppers, mushrooms, herbs, chopped tomatos, paprika and stock. Season to taste, bring to the boil and then reduced the heat to low, cover with a lid and simmer for 15-20 minutes.

Remove the stroganoff from the heat, sitr in the fromage frais (and cooked beef if using) and serve immediately with boiled rice.

Sunday, 3 July 2011

Melt in the middle burgers

Serves 2, syn free on Red & EE  (add 6 syns if not using cheese as healthy extra)

500g extra lean mince
56g sliced full fat cheese
salt & pepper
2 tbsp of worcestor sauce (optional)

1. Mix the lean mince, salt & pepper and worcestor sauce together.

2. Split into 4 equal pieces and shape into burgers.

3. Put 28g of cheese onto 2 burgers, the place the other 2 burgers on top.

4. Press well around the edges to make sure the burgers are sealed so the cheese does not run out.

5. Spray a tray with fry light and put the burgers in the oven for 30 minutes.

Friday, 1 July 2011

Banoffe pie

Serves 8, 4.5 syns each on all plans

10 reduced fat digestives, finely crushed
3 medium egg whites
2 x 12g sachets of gelatin
75ml of boiling water
250g quark
3 pots of toffee Mullerlight
4 tbsp of sweetener
1 tsp of vanilla extract
2 bananas, sliced
Cinammon (optional)

1. Preheat the oven to 190c (gas mark 5) and line a round cake tin with parchment paper

2. Place the crushed biscuits into a bowl. Lightly beat one of the egg whites until frothy and add to the biscuits.  Stir well then add to the cake tin and press evenly along the bottom.

3. Bake for 15 minutes the allow to cool.

4. Dissolve the gelatin into the boiling water.

5. Whisk the quark, yoghurt, sweetener and vanilla extract until smooth.

6. Whisk the remaining 2 egg whites until stiff, then gently fold into the quark mixture along with the dissolved gelatin.

7. Spoon this mixture into the quark tin over the top of the biscuit base and smooth along the top with a knife of palette knife, chill for 4-5 hours or until set.

8. Once set remove from the fridge and place the slice bananas over the top (do not return to fridge once bananas are on top or they will go brown). Sprinkle with cinnamon if desired.

Carrot cake

Serves 8 - 2.5 syns each on all plans

100g plain flour
1 tsp baking powder/bicarbonate of soda
2 eggs lightly beaten
150ml skimmed milk
2 tsp ground cinnamon
2 tsp ground allspice
2 tsp ground ginger
3 large carrots peeled and grated
7 tbsp sweetener
2 tsp of grated orange zest

For the toppping
200g quark
1 tsp vanilla extract
4 tbsp sweetener (less if you like it less sweet)

1. Preheat the oven to 180c (gas mark 4) and line a non stick loaf tin with parchment paper

2. Place the flour, bicarbonate soda, eggs, milk, spices, carrots, sweetener and orange zest in  a bowl. Mix well then spoon into the loaf tin.

3. Bake for 40 - 45 minutes until golden and cooked through. Remove from the oven and leave to cool in the tin for 10 minutes, then turn out onto a rack and allow to cool completely.

4. Meanwhile, make the topping. Whisk the quark, sweetener and vanilla together then leave in the fridge until needed.

5. Once cool, add the topping

Monday, 27 June 2011

Beef & roasted vegetable lasagne

Serves 4
Syn free on EE, can be syn free on green if quorn mince is used or no mince
6 syns if cheese is not used a healthy extra A

500g extra lean or quorn mince
2 courgettes, diced
1 red pepper diced
1 onion diced
1 pack of mushrooms sliced
2 tins of chopped tomatos
1 crushed garlic clove
fry light
Lasagne sheets
168g of reduced fat cheddar (6 syn or healthy extra A)

1. place the pepper and courgette on a baking tray with fry light for 10 minutes
2. in a pan with fry light, fry the onion, mince, garlic and mushrooms
3. When browned add the roasted vegetables to the mince mixture and the tinned tomatos.
4. Simmer on a low heat for 10 minutes.
5. Put a layer of the mixture into a casserole dish, then top with lasagne sheets, continue until the mixture is used, the top layer should be the mince mixture.
6. Top with the grated cheese then cover in foil.
7. Cook at 180c for 15 minutes.
8. Remove the foil and cook for a further 10-15 minutes.
9. Serve with a side salad.

Thursday, 16 June 2011

Tomato & red pepper soup

Syn free on green and extra easy

Makes 4 portions

1 onion diced
2 red peppers cut in small pieces
2 tins of baked beans in tomato sauce
1 tin chopped tomatoes
1 pint of vegetable stock (chicken stock is nice if on extra easy)

1. Add all ingredients to the pan and simmer for 15 minutes
2. Blend it and serve.

Chilli & garlic prawns

Serves 2, syn free on EE

1 pack of cooked prawns
180g of spaghetti
1 tin of chopped tomatos
1 chilli, deseeded and finely chopped
1 garlic clove crushed

1.Cook the pasta to packet instructions

2.Fry the chilli and garlic

3.Add the fried chilli and garlic to the chopped tomatoes and prawns in a pan and simmer for 10 minutes until warmed through

4. Put the pasta in a bowl and top with the prawn and tomato mixture

Frothy Freddie

Serves 3, 0.5 syn per person

1 hartleys sugar free jelly (1.5 syn)
2 muller lights

1. Make the jelly up with 1/2 pint boiling water & 1/2 pint cold water

2. Stir in the 2 muller lights

3. Every 10 minutes for the first hour then leave to set over night

orange jelly with a mandarin & a chocolate and orange muller light
raspberry jelly with a vanilla & a raspberry and cranberry mullerlight
strawberry jelly with a strawberry & a raspberry and cranberry mullerlight

Comfort food crunch

Serves 1 , syn free using 1 hxa & 1/2 hxb

1 small tin or snack pot of beans
1 slice of wholemeal bread from 400g loaf made into breadcrumbs
42g of reduced fat cheese
1/2 red or White onion diced
1/2 pack of mushrooms
Fry light

Fry the onion & mushrooms until browned & soft

Mix onion, mushrooms & beans and put into an oven proof bowl

Top with breadcrumbs & then cheese and cook at 180c until chese has melted

Wednesday, 18 May 2011

Curry sauce

Syn free on green and EE

1 tin processed peas
1 tin chopped tomatoes
1 snap pot of beans or a small tin
3 tbsp mild curry powder (you can add more/less depends how spicy u like it)
1/2 teaspoon of chilli powder

Mix all ingredient together, bring to boil and simmer for 15 minutes

Once hot, blend for a smooth curry sauce.

Add anything u like, chicken, mushrooms, onion, beef. (meat will need to by syned if a green day)

Monday, 16 May 2011

Mediterrranean potato salad

Serves 4 - syn free *
* 3.5 syns per portion if cheese isnt used as healthy extra

Free on EE and green

600g Jersery royal potatoes - scrubbed and halved if large
1 red pepper - deseed and diced
1 green pepper - deseed and diced
1 yellow pepper - deseed and diced
80g of mixed salad leaves
5 tbsp of fresh torn basil leaves
4 garlic cloves peeled and sliced
112g of mozzarella cheese (half healthy extra A for one person or 3.5 syns per person)
Fry light
Salt and pepper

1. pre heat oven to 200c, toss the potatoes, peppers and garlic together and put in a roasting tin with fry light, season with salt and pepper
2.Roast in the oven for 30 minutes until the potatoes are soft
3. Divide the mixture from the roasting tin between 4 portions with the salad leaves, sprinkle over the chunks of cheese aad basil leaves.
4. Serve

Friday, 6 May 2011

Corned beef hash

Serves 4, 2 syns per person

400g princes lean corned beef 
4 carrots, peeled and sliced
2 beef stock cubes made up with 2 pints water
salt and pepper
2 onions diced

Add the stock and vegetables into a pan and boil for 30-40 mins till soft.

Add the corned beef and simmer for another 20-30 minutes.

This can also be put into a slow cooker.

Thursday, 28 April 2011

jelly sweets

2 syns for them all on every plan

1 packet of Hartleys sugar free jelly (2 syns)
1 sachet of gelatine
boiling water

Mix the jelly and gelatine with 1/2 pint of  boiling water

Pour into a bowl

Let is set for a few hours, preferably over night

Cut into shapes when set

Beef lasagne

Serves 4, syn free on EE

Lasagne sheets
1 tub of passata (or can of chopped tomatoes)
500g extra lean mince
1 onion diced
1 pack of mushrooms sliced
180g reduced fat grated cheddar (1 hxa per person or add 6 syns)
Salt and pepper
1 tbsp mixed herbs
1 tsp garlic

Fry the onion and mushrooms till soft

Add the beef and cook till browned

Add the passata/tomatoes, garlic, mixed herbs and salt and pepper and simmer for 10 minutes

Layer the mixture,with the lasagne sheets, as many as you like then top with the cheese.

Oven bake for 30 minutes

Mini quiches

Syn free on red and EE (add 6 syns if not using cheese as hxa)

42g reduced fat grated cheese
1 tub quark
4 eggs
2 tomatoes
salt & pepper
wafer thin ham
fry light
bun tin

Spray the bun tin with fry light and add 2 slices of ham to make a cup

Whisk the eggs, quark and salt and pepper

Pour the mixture into the ham cases

Sprinkle in the cheese

Slice the tomato and put one slice on each quiche

Oven bake for 30 mins on 180c

The ham will look burnt as it bakes but it is just crispy

Thursday, 21 April 2011

Mexican chicken

From my lovely friend Marie

Mexican Chicken

1 400g tin chopped tomatoes
1 x 400g tin Heinz Mexican Beans (2 syns for the whole tin)
1 x 400g tin Heinz BBQ Beans
4x Chicken Fillets, diced
500g Passata (+ half again as water)
2 large red onions
2 red peppers, deseeded & finely chopped
2 large mushrooms, finely chopped
50g frozen sweetcorn
6 garlic cloves, crushed
2tsp ground cumin
1 tsp oregano
Reduced Fat Cheddar to serve
Fry Light

Serves 4 large portions or split and freeze half :) I have with chips or rice depending on what I feel like

0.5 syns on EE (if using cheese as HE)

  1. In a large saucepan, fry off the chicken, mushrooms, onion and garlic until light brown
  2. Add the passata & water, sweetcorn, cumin, oregano and red peppers. Allow to come to simmering point
  3. Add both cans of beans and bring back to simmering point
  4. Allow to simmer until chicken has cooked through and sauce has thickened

Tuesday, 19 April 2011

Syn free cream

1 tub quark
150g fromage frais

Whisk the quark and fromage frais together till smooth
Add as much sweetener as you like till sweet enough, I used 4-5 tbsp

Serve with fruit

Thursday, 24 March 2011

Spinach pasta

Serves 4, syn free on EE & green

400g pasta
1 tub quark
1 pack of spinach (fresh or frozen)
3 crushed garlic cloves
1 tsp of nutmeg (optional)

1.Boil pasta to packet intructions.
2.Meanwhile fry the garlic in fry light, add the spinach and stir occasionally until spinach is heated through, add the nutmeg
3.Take off the heat and stir in quark to make a creamy sauce, stir into the cooked pasta and serve

Butter chicken

Serves 4, syn free on extra easy and original. Requires over night marinating!!

1 tbsp fennel seeds,
4 tbsp madras curry powder,
4 garlic cloves
1 inch piece root ginger, grated or 1t sp of ground ginger
2tbsp white wine vinegar,
4fl oz/113ml passatta
142g fat free natural yoghurt
2lb skinless chicken cut into bite sized pieces
Fry light
1 onion, sliced
1 cinnamon stick or 1/2 tsp of ground cinnamon
4 cardamom pods
142ml chicken stock
400g tinned chopped, tomatoes
Fat free natural yoghurt and fresh coriander to serve.

1.Dry fry the fennel seeds and curry powder in a non stick pan for 1-2 mins.
2. Put the spices into a food processor with garlic,ginger, vinegar passata and yoghurt. Blend until smooth. 3.Transfer to a large glass bowl and add the chicken pieces. Mix well, cover and leave to marinate in the fridge for 12-24 hours.
4.When ready to cook spray a large non stick wok or frying pan with fry light and fry the onion with cardamom pods and cinnamon stick/ground cinnamon for 6-8 minutes, until the onions are soft.
5. Add the chicken mixture and cook stirring frequently for 10 minutes, season well.
6. Stir in the chopped tomatoes and stock and bring to the boil reduce the heat and simmer uncovered for 40-45 minutes stirring occasionally.
7. Serve topped with natural yoghurt,chopped coriander and alongside boiled rice

Monday, 21 March 2011


Serves 4, 0.5 syns per portion on all plans

1 packet of Hartley's sugar free strawberry jelly, made with 1 pint water [2 syns]
1 tub of Quark
1 tbsp of sweetener
250g of fromage frais

1. Make up the jelly with 1 pint of boiling water
2. Mix the quark, fromage frais & sweetener together
3. Add the jelly mixture
4. Whisk together gently until the lumps disappear
5. Set in the fridge for at least 5 hours, sometimes takes longer, overnight is best.

Sunday, 20 March 2011


Syn free on EE & green (6 syns if not using 1/2 tube of primula light as healthy extra a)

serves 4

2 x 150g tubes of primula light
400g of spaghetti
3 eggs, lightly beaten
8 rashers of bacon, cut into smaller pieces
salt & pepper
handlful fresh chives, cut up

1. cook the spaghetti to packet instructions

2. Dry fry the bacon for 2-3 minutes, set aside till later

3. Season the eggs with salt & pepper then whisk with the primula light cheese, add 1/2 of the chives

4. Add the egg mixture to the pan of bacon and stir gently over a low heat until the egg starts to cook

5. Remove the pan from the heat, stir in the bacon and serve

6. Sprinkle over chives as garnish

Tuesday, 8 March 2011

Chicken & chorizo hot pot

Serves 2, 5.5 syns each (big portions so would serve 4 easily)

100g of chorizo, cut into slices [11 syns]
2 chicken breasts, diced
1 tin of chopped tomatoes
200 ml of chicken stock
1 red pepper diced
1 onion diced
6 slices of bacon sliced
1 tsp of paprika
fry light
salt & pepper

1. Fry the chicken & chorizo in fry light with salt & pepper until chicken browns
2. Add the bacon for 1 minute.
3. Add the onion & pepper and fry for 2-3 minutes
4. Add the paprika, tomatoes and stock and simmer for 15-20 minutes until the sauce reduces and the chicken is fully cooked

Monday, 7 March 2011

Cheese & onion pasty filling

Serves 2 as a snack - 0.5 syns per portion

1 sliced onion
4 eggs
1 packet of cheese & broccoli pasta n sauce [0.5 syn]
1 & 3/4 pt of boiling water
1 tub quark
1 100g packet of cheddar & onion smash [0.5 syn]

1. In a bowl mix the smash and pasta n sauce with the water

2. In a seperate bowl mix the quark, onion and eggs & a sprinkle of salt & pepper

3. Pour into an oven proof bowl and bake for 40 mins at 180c

Sunday, 6 March 2011

Low syn pancakes

Makes: 8 pancakes
Syns per pancake: 1½ Syns
57g plain flour
2 medium eggs
142g/5oz fat free fromage frais
145ml/¼pt skimmed milk
Fry Light

Sift the flour into a bowl and make a well in the centre. Add the eggs and fat free fromage frais and whisk until smooth. Pour in the milk and whisk again to form a batter. Stand for 30 minutes, then cook one at a time in a non-stick pan lightly sprayed with Fry Light.

Saturday, 5 March 2011

Macaroni Cheese

Serves 4, syn free or 6 syns per person if cheese isn’t used as health extra a.

350g macaroni
6spring onions, thinly sliced
3cloves garlic, chopped
250g cherry tomatoes, halved
168 g low fat cheese (42g is healthy extra a person or 6 syns)
2 eggs
500g pot fat free natural yoghurt
Teaspoon mustard powder

1.Cook the pasta according to packet instructions. Meanwhile fry the garlic, spring onions and cherry tomatoes in fry light, add a little water and cook until the water has been absorbed.
2. Mix the cooked drained pasta with the tomatoes,garlic and spring onions and pour into an oven proof dish.
3. Mix the eggs, yoghurt, mustard powder, salt,pepper, and grated cheese (save some cheese to sprinkle on top) and pour the cheese sauce over the pasta, sprinkle the remaining cheese over and bake at 150 for 15 minutes (or until the top is golden brown)

Friday, 4 March 2011

Chicken burgers

5 syns , serves 2

2 chicken breasts
1 clove garlic
salt & pepper
1 tsp of mixed herbs
28g of golden breadcrumbs (5 syns)
1 beaten egg
fry light

1. Blended the chicken breasts with the garlic, salt & pepper & herbs

2. Shape the blended chicken mixture into 4 smaller flat burgers

3. Dip in the egg and then coat in breadcrumbs

4. Spray a baking tray with fry light, place the burgers on and then lightly spray with fry light

5. Oven bake on 180c for 35 minutes

Monday, 28 February 2011

Bubble & Squeak

This is a good way to use up old veggies, any veggies can be used but this is my favourite receipe

Serves 4, syn free on EE

4 large potatoes, peeled
1 tin of processed peas
1 cabbage sliced
4 carrots cut into small matchstick shapes

Boil the potatoes until very soft

Boil the cabbage and carrots

Boil the peas

Once the potatoes are cooked, mash with natural yoghurt [alternatively syn butter/milk] till smooth and creamy. Mix in the cooked veg.

This can be served straight away as it is, shaped into patties and fried or baked.

My favourite thing to do is pour into a casserole dish, top with breadcrumbs [5 syns for 28g] and then healthy extra grated cheese [42g healthy extra or 4 syns for 28g] then baked for 10 minutes. Works out at 2.5 syns per portion when served between 4 people or 1.5 syns each and part healthy extra.

Saturday, 26 February 2011

Creamy tomato & mushroom pasta

Serves 4, free on EE or green

1 tin of chopped tomatos [plain or chilli]
1 pack of mushrooms
150g fromage frais
340g of penne pasta [other pastas can be used]
2 diced onions
Fry light

Cook the pasta as packet instructions

Spray a pan with frylight and fry the onions and mushrooms for 5-6 minutes

Add the tin of tomatoes and simmer for 5 minutes

Removed from the heat, add the fromage frais to the mushrooms and tomato sauce

Stir the sauce into the pasta

Donner Kebab

Syn free

1 tsp plain flour
1 tsp oregano
1/2 tsp italian herbs
1/2 tsp garlic powder
1/2 tsp onion powder
1/4 tsp cayenne pepper
1 tsp salt
1/2 tsp black pepper
500g of extra lean lamb or beef mince

Combine all the ingredients. Work the mixture well with your hands, pound and knead so there are no air pockets, it should be a smooth mixture

Shape into a loaf shape and place into the oven [preferrably on a wire rack]

Bake at 180c for 1 hour 20 minutes, turn the loaf over half way through cooking

Remove from the oven when booking and wrap in foil. Let it rest for 10 minutes and then slice as thinly as possible.

Serving suggestions;
1 ASDA or co-op wholemeal pitta bread [hxb]
Garlic mayo - 2 tbsp of extra light Hellmans mayo [1 syn] mixed with 1 tsp of garlic powder
Sweet chilli sauce 1.5 syns per tbsp
Mixed salad

Balsamic chicken

Free on Red & Extra easy

Serves 4

142ml balsamic vinegar
2 sprigs of rosemary
1 tbsp of sweetener
4 chicken breast fillets

Put the balsamic vinegar, rosemary & sweetener in a pan

Bring to the boil then simmer over a medium heat for 5 minutes until reduced

Remove the rosemary

Place the raw chicken into a shallow dish and coat in the graze

Pre heat a large griddle pan and spray with fry light

Cook the chicken over a fairly high heat for 12 minutes or until cooked, turning regulary.

Friday, 25 February 2011

Garlic mushroom sauce

Green - free if using Healthy extra b

Fry light
1 onion diced
1 pack of mushrooms sliced
71g of light garlic & herb philidelphia [healthy extra b]

1. Spray a pan with frylight and fry the onions and mushroom for 5-6 minutes.

2. Add the philidelphia, cook for 3-4 minutes until warmed through

3. Serve with cooked pasta

Thursday, 24 February 2011

Apple Betty

Apple Betty

serves 4 - 2½ per portion

340g/12oz eating apples - i used a mix of apples and pear [6syns]
28g/1oz sultanas [4syns]
4 large eggs
2 heaped tbsps artificial sweetner
2 tsp vanilla essence
1 Activia vanilla snackpot yogurt*
pinch of cinnamon

1. Peel, core and slice the apples. Place into a frylighted 8in flan dish and sprinkle on the sultanas.

2. Beat the eggs with the artificial sweetener and vanilla essence. Add the vanilla yogurt and beat again.

3. Pour over the apples and sultanas (allowing the mixture to sink) and sprinkle with cinnamon. Cook in a moderate oven 190°C/Gas Mark 5 until set approximately 30 minutes.

4. Serve warm or cold with sweetened quark or fat free fromage frais.

Tuesday, 15 February 2011

Chicken, lemon & garlic casserole

Serves 4

Free on EE & Red

2lb/908g skinless and boneless chicken thighs
2 onions
2 large carrots
7oz/198g green beans
1 lemon
4-5 sprigs of tarragon
Fry light
1 bulb of garlic
1¼pt/710ml stock made with chicken Bovril
1 tbsp chicken Bovril (from concentrate)
Salt and freshly ground black pepper

1. Cut the chicken into chunks. Peel and chop the onions. Peel the carrots and cut into thick batons. Halve the green beans. Slice the lemon. Chop the tarragon.

2. Spray a large non-stick casserole dish with Fry light. Place over a high heat. Add the chicken pieces and cook until lightly browned on all sides.

3. Add the onions, carrots, garlic bulb, stock and Bovril concentrate. Season well and bring to the boil. Reduce the heat to medium-low, cover tightly with the lid and cook gently for 25 minutes.

4. Add the greens beans and lemon slices to the casserole. Cook for 5-8 minutes. Remove from the heat and discard the garlic bulb. Serve sprinkled with tarragon

Saturday, 5 February 2011

Beef Dhansak

Free on EE, 4 on Red, 5 on Green
Serves 6
400g can red lentils, rinsed
2 carrots
½ a small swede, peeled and diced
1 medium potato, peeled and diced
1 medium onion, chopped
1 tsp ground turmeric
salt to taste
400g can chopped tomatoes
454g/1lb of lean beef cut into 2.5cm/1”cubes
Fry Light
2.5cm/1” ginger, grated
3 cloves garlic, crushed
1 tsp of turmeric
2 tbsp of madras curry powder
½ a tsp of chilli powder
2 tbsp of lemon juice
2 tsp of sweetener
1. Place the lentils, carrots, swede, potato, onion, turmeric and salt in a large saucepan, and add enough water to cover it by an inch or so. Bring to the boil and simmer until tender.
2. Add the canned tomatoes and cook for a further 10 minutes. Pass the lentil and vegetable mix through a sieve or use a blender and set aside.
3. Boil the meat in a little water for about 45 minutes until tender (you can do this while the lentils and vegetables are simmering), and set aside.
4. Spray a large saucepan with Fry Light and place over a medium heat, add the spices, and cook for 30 seconds, then add the ginger, garlic, lemon juice and sweetener and stir together. Add the blended lentil and vegetable mixture, and the cooked beef and simmer on a low heat for about 30 minutes. Serve with piles of boiled rice

Thursday, 27 January 2011

Scan bran cake

HXB + 6 syns or 11 syns for the whole cake

5 scan bran
2 sachets of cadburys highlights
2 eggs
2 heaped tbsp sweetener
1 tbsp golden syrup

1. Put scan bran in a casserol dish poor over some boiling water to soak them until they are soft

2. With a fork mash it all up mix in all ingredients and cook in a microwave for 6 minutes.

Friday, 7 January 2011

Chicken Jalfrezi

Syns per Serving | Original - Syn Free
Servings | 4

-          675gm (1½ lb) chicken breasts, skinned
-          Fry Light
-          1tsp cumin seeds
-          1 onion, finely chopped
-          1 yellow pepper, seeded and finely chopped
-          1 red pepper, seeded and finely chopped
-          1 garlic clove, crushed
-          2cm ( ¾ inch) piece root ginger, finely chopped
-          1tbsp mild – medium curry powder
-          ¼ tsp chilli powder
-          1tsp ground coriander
-          1tsp ground cumin
-          ½ tsp salt
-          397gm (14oz) can chopped tomatoes
-          2tbsp chopped fresh coriander
-          fresh coriander sprig, to garnish

1. Remove any visible fat from the chicken and cut the meat into 2.5cm (1in) cubes.

2. Heat a wok or heavy-based frying pan sprayed with Fry Light and fry the cumin seeds for 2 minutes until; they splutter. Add the onion, peppers, garlic and ginger and fry for 6-8 minutes.

3. Add the curry powder and fry for about two minutes. Stir in the chill powder, ground coriander, cumin and salt & add 1tbsp water; fry for a further 2 minutes.

4. Add the chicken cubes and fry for about 5 minutes. Add the canned tomatoes and chopped fresh coriander. Cover the wok or frying pan with a lid & cook for about 15 minutes or until the chicken cubes are tender. Garnish with a sprig of fresh coriander and serve.

Wednesday, 5 January 2011

Syn free gravy

Makes enough for 2 people, very thick like 'real' gravy, syn free on green and EE,

3 tbsp of smash
1 large onion sliced
2 oxo cubes
boiling water
fry light

1. add the onions to a small pan with a few squirts of fry light
2. fry in the pan until soft and slightly brown, add more fry light if needed
3. add the oxo and enough boiling water to cover the onions.
4. add the smash
5. stir for 5-10 minutes until it becomes thick

Monday, 3 January 2011

Chicken Satay

Serves 4

6.5 syns on red & extra easy & green, add 6 syns if not using chicken as healthy extra b on green

454g/1lb skinned, boned chicken breast fillets
½ tsp salt
1 tsp ground turmeric
1 tsp ground coriander
1 tsp ground cumin
2 tbsps canned coconut milk
½ cucumber, cut into thin strips

for the Satay Sauce
28g/1oz roasted peanuts
½ tsp salt
142ml/¼ pt coconut milk
1 level tsp curry paste
1 level tsp brown sugar
squeeze of lemon juice

1. Cut the chicken into 5cm/2in long strips and put them in a bowl. Sprinkle over the salt, turmeric, coriander and cumin. Add the coconut milk and turn the chicken in this spicy marinade mixture so that it is completely coated. Cover the bowl with clingfilm and leave in a cool place or the refrigerator for 2 hours to marinate.

2. Make the satay sauce. Pound the peanuts and salt to a paste in a mortar, or grind them in an electric grinder.

3. Put the coconut milk and curry paste in a saucepan and stir over low heat for 3-4 minutes. Add the peanut mixture, sugar and lemon juice, and simmer for 20 minutes, until thickened. Cool.

4. Remove the chicken from the marinade and thread onto wooden or bamboo skewers. Cook on a barbecue or under a preheated grill for 10-12 minutes, turning occasionally and brushing with leftover marinade. Serve with the peanut sauce and strips of cucumber.