Chicken tikka masala

Serves 4 - syn free on red & EE

4 chicken breasts diced
142g natural fat free yogurt
5 tbsp of tikka curry powder
Salt & pepper
Fry light
1 onion finely chopped
4 crushed garlic cloves
2.5cm of grated ginger (1/2 tbsp of ground ginger can be used instead
1 red chilli finely chopped
1 tsp cumin
1 tsp cinnamon
6 tbsp tomato purée
5 tbsp fat free fromage frais
255ml of boiling water

1. Mix 3 tbsp curry powder, natural yogurt & chicken together & marinate in the fridge for 2-3 hours or overnight if possible.

2. In a frying pan fry the onions in fifty light for 5-6 minutes. Add the garlic, ginger, cinnamon, cumin & remaining curry powder for 2-3 minutes.

3. Stir in the purée & water and simmer for 12-15 minutes.

4. Grill the chicken pieces for 12-14 minutes or until cooked. Remove from the grill and add to the sauce.

5. remove from the heat & stir in the fromage frais.

Serve with salad on a red day or rice on a EE day

Syn free pancakes

Makes 4 small pancakes

3 eggs
4 tbsp sweetener
Fry light
Any toppings you like

1. separate 3 eggs
2. whisk the egg whites with 2 tbsp sweetener till they make soft peaks
3.whisk yolks with 2 tbsp of sweetener
4. Spray a pan with fry light & fry until golden brown on each side

Crunchy potato pie

Serves 4
1.5 syns each on EE or green (add 6 syns per person of primula is not used as healthy extra a)

2 tubes primula
25g plain Doritos
3 large baking potatoes
250g spinach

1. Slice the potatoes and boil till soft
2. Put a layer of spinach and then potato and then 1/2 tube of primula
3. Follow the same layers again l
All the ingredients have been used
4. Crumble the Doritos into small pieces and put on the top and bake for 15-20 minutes until golden brown
5. Serve with mixed vegetables

Salmon & prawn burgers with tartare sauce

Serves 4, burgers syn free, sauce 0.5 syn per person.

Burger ingredients
2 salmon fillets
250g cooked prawns
2 large baking potatoes
salt & pepper

Tartare sauce ingredient
2 tbsp chopped gherkins
4 tbsp of extra light mayo [2 syns]

Fry light

Burger recipe

1. Steam the salmon for 15-20 minutes till cooked, then flake into a bowl
2. Either cut or blend the prawns until they make a mash
3. Boil the potatoes for 15 - 20 minutes until soft then mash.
4. Mix the salmon, prawns, mash & salt and pepper in a bowl and then shape into 8 small burgers
5. Heat up a frying pan and fry on either side for 5 minutes until browned.

Tartare sauce recipe

1. Mix the gherkins with the extra light mayo.
2. Put 1 tbsp on each plate, serve with the burgers, new potatoes and vegetables.

Turkey meatballs & roasted vegetable sauce

Serves 4, syn free

500g turkey mince
500g tagliatelle
2 courgettes, diced
1 large onion, diced
2 red peppers, diced
1 tub passatta
ground garlic
mixed herbs
salt & pepper
Fry light

1. Cook the tagliatelle to packet instructions
2. Spray a tray with fry light and put the vegetables on the tray, roast for 15-20 minutes.
3. Mixed the turkey mince with garlic and herbs and shape into 20 meatballs, cook in the oven for 30 minutes until cooked through.
4. Mixed the roasted vegetables and passata in a pan and boil for 15 minutes, onces softened, blend.
5. Drain the pasta and serve in a bowl, mix the meatballs into the sauce and put on top of the pasta.

Lentil & potato curry

LENTIL AND POTATO CURRY
(Serves 4)


8oz Split Red Lentils
2 tsp chicken Bovril (or stock cubes)
1-lb baby potatoes (skins on)
1 Medium Onion
1 tablespoon tomato puree
1 tablespoon curry powder (strength to taste)
3 cloves garlic
1 teaspoon grated ginger
Juice of 1 lemon
1 bunch fresh coriander (or dried will do)
Water
Fry Light
Salt and pepper
4 fresh tomatoes


Pour lentils into a saucepan and cover with water 1 inch higher than lentils, add chicken Bovril and bring to the boil. Cook until soft (10-15 minutes). Add tomato puree and chopped coriander.

Boil potatoes in salted water until tender. Cool and put to one side.

Spray fry light in a small pan and fry onions, garlic and ginger together until soft. Add curry powder and cook for one minute. Add lemon juice and cook for a further minute.

Add this mixture to the lentils and stir. Cut potatoes into bite size pieces and add to the curry. Bring curry back up to a simmer. Check for seasoning. Cut each tomato into 8 and add to curry one minute before serving.

Ideal for a slow cooker.

Bolognese pasta bake

Serves 4, free on extra easy, add 6 syns per person if mozzarella isnt used as a healthy extra A

250g dried pasta shapes
1 onion, finely chopped
2 celery sticks, finely chopped
1 carrot, finely chopped
250g mushrooms, chopped
3 garlic cloves
tub of passata/can of chopped tomatos
500g extra lean mince
250 ml beef stock
1 tsp dried oregano
180g mozzarella, sliced

1. Cook pasta to packet instructions
2. Fry the onion, celery, carrot, garlic, mushrooms and minced beef on a high heat for 6-7 mins
3. Add tomatos/passata, stock and oregano and cook over a medium heat for 20 minutes
4. Mix the pasta in with the mince mixture and spoon into a casserole dish
5. Top with the slices of mozzarella and baked in the oven for 25-30 minutes