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.