Chilli

Serves 4

Syn free on red & extra easy

500g extra lean mince
1 tub passatta (can of chopped tomatoes)
1 diced onion
Fry light
1 chilli chopped fine or 1 tbsp of lazy chilli
1 tsp chilli powder
1 tsp garlic powder
1 tsp cumin
1 tsp tumeric
1 tsp mixed herbs
1 beef stock pot

Fry onions in fry light till soft and add mince

When mince is browned add spices and fry for a further 5 minutes

Add passatta and stock cube and simmer for 10-15 minutes

Serving suggestions ;
- rice
- chips
- salad
- 25g tortilla chips (6 syns)

Chicken katsu curry

My favourite from Yo Sushi! A great low syn alternative

Serves 4

2 on extra east
For the chicken
4 skinless chicken breasts
50g breadcrumbs (2 syns each or whole meal bread from healthy b choice made into breadcrumbs can be used instead)
1 egg, beaten
Salt and freshly ground black pepper
For the curry sauce
1 large onion, chopped
1 courgette, chopped
2 carrots, chopped
4 cloves of garlic, crushed
1 tsp fresh ginger
1 tsp turmeric
2 tsp cumin
2 tsp coriander
1 tsp chilli powder
1 tbsp sweetener
1 tbsp soy sauce
1 litre chicken stock
1 bay leaf
1 tbsp fat free fromage frais
Fry light

1. Spray a large heavy-based saucepan with low-calorie cooking spray. Add the onion, garlic and ginger and cook for 3 minutes or until the onion is softened. Add the carrots and courgette and lightly fry for a further 4-5 minutes. Add the turmeric, cumin, coriander, chilli powder and sweetener and evenly coat the vegetables. Add the stock, soy sauce and bay leaf and bring to the boil. Reduce the heat and simmer for 30 minutes.
2. While the sauce is cooking, preheat your oven to 200°C/180°C Fan/Gas 6. Season the breadcrumbs with salt and freshly ground black pepper. Place each chicken breast in some clingfilm and flatten with a rolling pin or meat tenderiser. Remove the clingfilm and dip the chicken in the egg, then coat with breadcrumbs and place on a baking tray sprayed with low-calorie cooking spray. Bake in the oven for 15-20 minutes or until the chicken is cooked through.
3. For the sauce remove the bay leaf and pour the contents of the saucepan into a blender. Blitz until it becomes a thick, smooth sauce and stir in the fromage frais.
4. To serve slice the chicken breast into pieces, spoon over the curry sauce and serve with steamed jasmine rice.

Pea & ham soup

Serves 4

Free EE, 5 on red, 3.5 on green

1 onion, peeled and finely chopped
1 medium potato, peeled and finely chopped
800ml vegetable stock
400g frozen peas
2 tbsp finely chopped fresh tarragon
200g premium lean ham, cut into small dice
Salt and freshly ground black pepper

1. Place the onion, potato, stock and peas in a large saucepan. Bring to the boil then reduce the heat and simmer gently for 20 minutes or until the potatoes are tender.
2. Stir in the tarragon and using a hand held blender, process the soup until smooth.
3. Stir in the ham, reserving some for garnish, and bring back to the boil.
4. Season to taste and sprinkle with the remaining ham and tarragon sprigs before serving
            

Carrot cake porridge

A healthy a & b on all plans
Serves 1

35g plain porridge oats (heb)
250ml of semi skimmed milk (hea), or half milk , half water works just as nice
2 tsp sweetener
1 tsp cinnamon
1/2 tsp nutmeg
1 small carrot finely grated

1. Mix all the ingredients in a pan
2. Bring to the boil
3. Simmer 8-10 minutes until oats cooks through

Rice crispie chicken

A crispy alternative to breaded chicken

5 syns on extra easy or red

25g rice crispies 5 syns
Chicken mini fillets or chicken sliced into thin strips
1 egg
Salt & pepper
Fry light

Best the egg with the salt & pepper
Spray a oven tray with fry light
Leave rice crispies whole or crush for a more breadcrumb like coating
Dip chicken into egg then into rice crispies
Place onto tray
Oven bake for 25-30 minutes

Curry loaf

Syn free on extra easy and green, makes around 6 decent slices.

1 packet of syn free curry rice ( I used batchelors)
1 tin of baked beans in tomato sauce
1 tbsp of curry powder (leave this out if you don't like it hot or add more if you wish)
3 eggs, beaten

Make the rice up to packet instructions and make sure all water is absorbed.

Mixed the curry powder, beans, eggs and cooked rice.

Place into a loaf tin (or can be placed into muffin tins) and bake at 180c for 25-30 minutes or until fully cooked through, careful not to overcook as it can become crumbly.

Nice as a snack or served with salad for a meal.

Minced beef curry

Serves 2 , free on extra easy and red (free on green if quorn mince is used)

250g extra lean mince
Passata or chopped tomatoes
1 onion, diced
1 clove garlic
1/2 tsp cumin
1/2 tsp tumeric
1 tbsp curry powder
salt and pepper
Fry light

Fry the onions, garlic, spices and mince in fry light for 5-10 minutes until cooked.

Add salt and pepper and passata and simmer for 15 minutes until sauce reduces.

On an extra easy/green day serve with rice and/ or chips or salad on a red day

Syn free lasagne

Serves 2, free on extra easy (6 syns if cheese isn't used healthy extra) (free on green if quorn mince is used)

250g extra lean mince
Lasagne sheet
Passata or chopped tomatos
1 onion, diced
40g reduced fat cheddar, grated
1 clove garlic
1 tsp mixed herbs
Fry light

Fry the onions, garlic and mince in fry light for 5-10 minutes until cooked.

Add the passata and mixed herbs and simmer for 10 minutes.

In a oven proof dish put a layer of the mix, then lasagne sheets and repeat until all is used and the top layer is the sauce.

Topped with grated cheese, a sprinkle of mixed herbs and a dash of Worcestershire sauce also gives it a bix extra if you fancy a change.

Oven bake at 200c for 25-30 minutes or until the pasta is cooked.



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