Fish pie

Serves 2

1 pack of fresh fish pie mix or 1 salmon fillet, 1 white fish fillet, 1 smoked fillet or any fish you like
2 large potatoes, peeled & boiled
25 g plain flour (5 syns)
300 ml semi skimmed milk (HEXA or 6 syns)
2-3 heaped tablespoons chopped fresh parsley
salt and freshly ground black pepper

In a pan mix the milk & flour and mix until smooth. Add 3/4 of the parsley and simmer for 10 minutes

Mash the potatoes and add the remaining parsley

Place the raw fish in an oven proof dish, add the sauce & top with mash.

Use a fork to smooth the top

Place in the oven at 200c for 30-35 minutes

Cannelloni

Syn free on extra easy or green
Lots of Superfree!
This made filling for 10 cannelloni tubes and served 2

You can alter the fillings to your taste
10 cannelloni tubes
1 tub of syn free cottage cheese
1 onion sliced and fried with a garlic clove till soft
1 handful of spinach finely cut up
3-4 mushrooms cut up fine
1/2 a beef tomato cut up fine
Salt & pepper
Mixed herbs
1 tub passata

Mix all the filling together

Push all the filling into the tubes with your fingers or a teaspoon, very messy & time consuming but so worth it!

Place filled tubes in a casserole dish and cover with passata

I cover with healthy extra a cheese or syn some

Cover with foil and bake at 180c for 25 minutes

Remove foil and bake for a further 10 minutes till cheese melts and browns

Pork & apple burgers

Serves 2, 0.5 syn each on extra easy or red

500g extra lean pork mince
100g apple grated
Salt & pepper
Mixed herbs
Garlic powder
Fry light

Mix all the ingredients together and knead until mince is smooth

Shape into 4 burgers

Fry in fry light for 15 - 20 minutes until cooked through

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