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.

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

Combinations
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

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)

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