Delicious meals with minimum ingredients.

[chocko1]

MASALA FISH - Serves 2

1 Syn per serving

2 skinless, boneless fish fillets (Like the 'author' of this recipe, I used salmon)
Juice of half a lemon
1 tsp. chilli powder
1 tsp. turmeric powder
1 level tsp. butter - 2 Syns

Turn the grill on to pre-heat it to a medium heat.
In a small bowl combine the lemon juice, salt to taste, turmeric and chilli powder, to make a strong marinade.
Line a baking tray with foil (spray with Frylight to prevent sticking) and place the fish fillets on top.
Drizzle the marinade over the fish and leave for five minutes.
Put half a teaspoon of butter on top of each fish and place the baking tray under the grill for 10-12 minutes, or until the fish is cooked through but still moist.

This recipe is from the mallikabasu.com site.

 

[chocko1]

BAKED SEA BASS WITH PEPPERS - Serves 4

Syn Free

5 peppers of varying colours (maybe 2 red, 2 yellow, 1 green), deseeded and chopped into large chunks
2 red onions, cut into thinnish wedges
1 clove of garlic,crushed
6 sprigs of fresh rosemary
4 sea bass fillets

Pre-heat the oven to 200C/Gas 6.
Spray a roasting tray with Frylight, add the vegetables and garlic and spray again.
Add two of the srigs of rosemary.
Put into the oven for 25 minutes.
Whilst the veg is roasting, prepare the fish. Rinse it, pat it dry and then make three slits in the flesh on both sides. Add a bit of rosemary to each slit.
After 25 minutes, remove the veg from the oven and place the fish on top.
Grind over a tiny bit of black pepper, re-spray (if you think necessary) and bake for a further 20 minutes, or until the fish flakes easily.

Lovely with SW roast potatoes and green beans.

This recipe is from shecookssheeats.co.uk

 

[chocko1]

EASY COD BAKED WITH CHEDDAR CHEESE WITH CRISPY CRUMB TOPPING - Serves 2

1 Syn per serving, if using the cheese as HEX's

340g cod or haddock (unsmoked)
Cheese from your HEX allowances - the recipe says 125g for 2 people but I only used half of the full allowance each!
1 large egg
2-3 tbsp. milk - taken from rest of the HEX (left over from cheese allowances)
20g dried wholemeal breadcrumbs - 2 Syns (Blitz bread in food processor, spread out on a baking tray and leave out overnight to dry out.

Pre-heat the oven to 220C/Gas 7.
Spray an ovenproof dish with Frylight.
Lay the fish in the dish.
Add the milk and a good dash of ground white pepper.
Beat the egg and mix in the grated cheese and pour over the fish.
Bake in the centre of the oven for about 30 minutes. Do not over-cook.

This recipe is taken from cottagesmallholder.com

 

[chocko1]

CHEAT'S TOMATO SOUP - Serves 6

Syn Free

2 x 400g chopped tomatoes
1 red onion, diced
1 clove of garlic, crushed
1 red pepper, deseeded and diced
400g can baked beans
300ml vegetable stock

Spray a pan with Frylight and cook the onion, red pepper and garlic until softened. This is quicker with a lid on. Stir frequently.
Add all the other ingredients, along with some seasoning.
Cook until hot. Blend until smooth, then return to the pan to re-heat.

Serve with crusty HEX bread.

This recipe is from shecookssheeats.co.uk. It was originally by Amy Jones' (founder of the site) mum and then Amy made a few further tweaks.

Although the idea of baked beans in a soup sounded a bit strange to me, it does have good reviews!

 

[chocko1]

BUTTERNUT SQUASH LASAGNE - Serves 6

Syn Free, if using cheese as HEX's

400g can chopped tomatoes
400g passata
1 large onion, finely diced
2 cloves of garlic, crushed
600g diced BNS
2 peppers, deseeded and finely chopped
500g Quark
2 large eggs
Dried lasagne sheets
150-180g medium or mature Cheddar, grated

Pre-heat the oven to 180C/Gas 4.
Put the passata, tomatoes, onion, garlic, peppers and squash in a pan with salt and pepper.
Bring to the boil and simmer for 10 minutes.
Mix the Quark with the eggs, some of the grated cheese and a little seasoning. Set aside.
Layer a third of the passata mix in a large ovenproof dish. Top with lasagne sheets, then add a third of Quark.
Repeat until all the Quark and passata mix have been used up.
Sprinkle the remaining cheese evenly over the top and bake for 30 minutes, or until golden.

This recipe is based on one by Amy Jones.


Try adding a handful of chopped basil to the passata mix and a tbsp. freshly chopped tarragon to the Quark, for extra flavour.

 

[chocko1]

BAKED PORRIDGE OATS - Serves 1

Syn Free, if using the oats and milk as HEX's

2-3 tsp. sweetener, or to taste
Quarter tsp. vanilla extract
35g porridge oats - HEX B
1 egg
100ml milk from your HEX A
Sprinkling of ground nutmeg and cinnamon

Pre-heat the oven to 180C/Gas 4.
Mix all the ingredients together.
Spoon into an ovenproof dish and bake for 20 minutes.

Lovely served topped with fresh fruit and you could add a drizzle of honey too, if you like. Synned, of course!

This simple recipe is from tastefully vikki.com

 

[chocko1]

HALF SYN ROULADE

1 tub of Quark
4 eggs
5 tbsp. sweetener
1 level tsp. baking powder
1 tsp. vanilla essence

Pre-heat the oven to 180C/Gas 4.
Line a baking tray with baking parchment.
Separate the egg whites from the yolks, into two bowls.
Whisk the yolks with half a tub of Quark, baking powder, vanilla essence and 4 tbsp. of the sweetener.
In a separate bowl, whisk the egg whites until stiff.
Then fold half of the stiffened egg whites into the yolk mixture.
Pour into the lined baking tray and bake for 15-20 minutes.
Leave to cool on the baking tray before tipping carefully out. You can tip it out onto some more sweetener, if you want a sugary top.
Mix the remaining Quark with the last tbsp. of sweetener and carefully spread over the sponge.
Scatter the fruit over the top, then roll up like a Swiss Roll.

For a chocolate roulade, mix in several tbsp. of cocoa powder - 1 Syn per level tbsp.

Can also dust with half a Belgian Chocolate Options (Synned) or stir a white chocolate Options into the Quark, if you like.

For a change, you could swap the vanilla essence for lemon essence and fill with some Syn free lemon curd.

So many choices and it actually tastes good too!

 

[chocko1]

CREAMY SYN FREE MUSHROOM SOUP

Syn Free

2 onions, diced
3 cloves of garlic, crushed
1 large potato, diced
2 sticks of celery, finely chopped
600g mushrooms, sliced
1 tsp. dried thyme
1 tsp. balsamic vinegar
2 chicken stock cubes
50g to 100g fat free fromage frais

Using a deep based pan that has a lid, spray with Frylight and add the onions and garlic. Saute for 5 minutes, without the lid.
Add the potatoes, celery, mushrooms and thyme. Mix together and spray again with Frylight. Put the lid on and sweat for 10 minutes.
Add 600ml of water and season to taste.
Simmer for 20 minutes.
Blend until smooth.
Add the fromage frais and serve in warmed bowls. If you like, you can sprinkle with ground nutmeg.

This recipe was taken from tastefullyvikkie.wordpress.com

 

[chocko1]

LEMON MERINGUE PUDDINGS - Serves 4

Syn Free

The juice and rind of one lemon
4 tbsp. of sweetener
1 tub of Quark
3 eggs, separated

Pre-heat the oven to 180C/Gas 4.
Beat the tub of Quark until smooth, gradually adding the yolks of the eggs.
Add 2 tbsp. of sweetener, the lemon juice and grated rind. Mix well. Add more sweetener to taste, if you need it or if the lemon is large.
Put this mixture into one Pyrex bowl or 4 ramekin dishes. Bake for 10 minutes.
In a separate bowl, whisk the egg whites until they form stiff peaks.
Fold in the remaining sweetener gently.
After the 10 minutes, remove the base from the oven and spoon the stiff egg whites on top.
Bake for a further 10 minutes or until just golden brown.

This dessert can be eaten hot or cold and is lovely served with raspberries.

Recipe from rockandglitter.co.uk

 

[chocko1]

SPICY VEGETABLE PAKORAS - Makes about 15

Syn Free

2 large white potatoes - mashed to a firm consistency, with no butter or milk
1 red onion, diced
Half a large bag of frozen chopped vegetable mix
2 tbsp. curry powder (could also add some chilli powder, if you like)
3 or 4 tbsp. fat free yoghurt
1 egg, beaten

Pre-heat the oven to 200C/Gas 6.
Place the mashed potato, diced onion and defrosted and drained veg into a bowl and combine thoroughly.
Stir the curry powder into the yoghurt and add this to the vegetable mix and stir thoroughly.
Beat the eggs and add it to the mixture, stirring constantly. The mix should still be quite firm so, if it seems a little runny, just add more veg.
Line a baking tray with baking paper and spoon the mix onto the tray in tablespoon size dollops.
Spray with Frylight and bake for approximately 30 - 40 minutes, or until the outside is golden and the mixture is firm.
Allow to cool slightly so they firm up even more, before removing from the tray.

This is another recipe from rockandglitter.co.uk.

 

[chocko1]

SAUSAGE CASSEROLE - Serves 2

Syn Free

6 SW sausages or could use Synned sausages
2 red onions, thinly sliced
1 fat clove of garlic, crushed
2 carrots, peeled and sliced
400g can chopped tomatoes
2 tsp. smoked paprika
A shake or two of Worcestershire sauce
Squirt of tomato puree
Half a chicken stock cube, dissolved in 75ml water

Brown the sausages under the grill. You don't need to cook them, just colour on all sides. If you like, you can skip this and just put them straight into the slow cooker.
Spray a frying pan with Frylight and soften the onion and garlic, before adding to the slow cooker, along with the sausages and carrots.
Add the can of tomatoes, along with the paprika, Worcestershire sauce, stock and tomato puree.
Give it a good stir. Season to taste.
Cook on Low for 8 hours or on High for 4 hours.

 

[chocko1]

CELERY AND BACON SOUP - Serves 4

1.5 Syns per serving

4 rashers of bacon, all visible fat removed
1 level tbsp. butter - 6 Syns
1 head of celery, chopped (keep leaves for garnish)
1 medium potato, skin scrubbed, then diced into medium dice
1 medium onion, finely chopped
1 clove of garlic, crushed
1 large leek, thoroughly washed, trimmed and thinly sliced. Discard coarse green tops
2 pints vegetable/chicken stock or water
1 tsp. dried fennel or mixed herbs/parsley

Fry the bacon in a non-stick pan until beginning to turn golden. Remove from pan.
Place all vegetables in a frying pan, with the butter and sweat for 3-4 minutes.
Add the stock or water, along with the fennel/mixed herbs. Cover and cook over a low heat until all the veg are tender - about 15-20 minutes.
Blend in a food processor until smooth. Season with pepper, to taste.
Add finely chopped bacon and reheat very gently.
Serve in warmed bowls, garnished with a small amount of torn celery leaves and a swirl of FF yoghurt (optional).
Add salt, if necessary.

This recipe is taken from pennysrecipes.com

 

[chocko1]

SPEEDY SLIMMING SOUP - Serves 4

Syn Free

2 x 400g chopped tomatoes
1 tin of carrots
400g can baked beans
2 pickled onions
Half a pint of chicken or vegetable stock
Salt and pepper, to taste
Basil (optional)

Throw it all into a food processor and blend until smooth.
Heat and eat!!

Now, I can't say this recipe exactly appealed to me, when I found it but someone who had left a comment said it was brilliant and tasted just like Heinz Tomato Soup so, thought I'd add it anyway!

This recipe is from the prettyandpolished.co.uk site and the author says her Mum, who has lost two stones on SW, swears by it!

 

[chocko1]

RICH ROASTED TOMATO SOUP - Serves 4

1.5 Syns per serving

500g ripe tomatoes, halved or quartered, depending on size
2 celery sticks, roughly chopped
1 carrot, scrubbed and roughly chopped
Half a red onion, diced
1 or 2 whole cloves of garlic
A few stalks of fresh basil
1 tbsp. extra virgin olive oil
300ml vegetable stock

Pre-heat the oven to 200C/Gas 6.
Put all the vegetables into a non-stick baking tray, including the basil stalks but not the leaves. Save the leaves.
Drizzle the veg with the oil and season well.
Roast the veg for half an hour or so, until softened.
Add the hot stock and basil leaves and blitz until smooth.
Re-heat and serve in warmed bowls.

Lovely with a chunk of HEX bread.

Can be frozen for up to 3 months.

This recipe is by Andy McKee.

 

[chocko1]

RED PEPPER PASTA - Serves 4

3 Syns per serving, if using 2 tbsp. oil

350g fusilli pasta, dried
3 red peppers, deseeded and roughly chopped
200g vine cherry tomatoes
2 small red onions, roughly chopped
Large handful of basil leaves
2 tbsp. extra virgin olive oil - 12 Syns
1 tbsp. balsamic vinegar
400g can chopped tomatoes

Add the peppers, basil, oil, balsamic vinegar, chopped tomatoes and salt and pepper to a blender and blend into a sauce (or until roughly chopped, according to your preference).
Meanwhile, roast the cherry tomatoes, sprayed in Frylight and cook the pasta, according to pack instructions. Drain well and return to the pan.
Add the sauce and heat through.
Transfer to a large bowl, top with the roasted tomatoes and a large handful of rocket leaves.

Serve immediately.

Good served with shaved Parmesan. Would also be good with cooked chicken/prawns added.



Think I would personally try with only 1 tbsp. oil and see how that goes but thought it best to provide you with the exact recipe.

Taken from missfridaysfeast.com site.

 

[chocko1]

CREAM OF ASPARAGUS SOUP - Serves 4

Syn Free

500g asparagus, sliced
1 white onion, 200g, diced
2 cloves of garlic, crushed
1 stick of celery, 70g, sliced
1 large leek, 210g, sliced - white parts only
1 tbsp. lemon juice
Half tsp. thyme
3 chicken stock cubes
FF Fromage Frais

Remove the woody ends of the asparagus by holding the centre of each 'stick' with one hand, whilst, with the other, holding the thicker woody end. Bend it and it will snap. The part that snaps needs discarding (if you add this to the soup, it will make the soup stringy).
Spray a deep-based pan with Frylight and add all the vegetables, garlic, thyme and plenty of seasoning.
Saute over a low to medium heat for about 10 minutes, stirring occasionally.
If using a soup maker, add all the ingredients, apart from the Fromage Frais and set to smooth.
If not using a soup maker, add the same ingredients to your pan and simmer for 15-20 minutes, then blend to the desired consistency.
Once blended, top with a dollop of the FF Fromage Frais and blend again.
Re-heat and serve in warmed bowls.

Recipe taken from tastefullyvikkie.wordpress.com
Kathy

 

[chocko1]

Slimming World Quiche - Syn Free

3 eggs, whisked
1 tub of FF cottage cheese - I prefer it with chives
Whichever combination of veg you prefer - diced peppers, cherry tomatoes,halved, sliced mushrooms, tinned sweetcorn (drained), etc
You can also add in some cooked bacon, ham, tuna, onion, dill, etc.


Pre-heat the oven to 190C/Gas 5.
Spray a quiche dish with Frylight, brushing the oil into all the edges with a pastry brush, to make washing up easier.
Mix all the ingredients together and pour into the quiche dish.
Bake in the centre of the pre-heated oven, until set and golden - 30-40 minutes, depending on your oven.

Since trying it though, I tend to use Quark, instead of cottage cheese and add my HEX grated mature cheese to it. Wouldn't use Quark without adding the cheese to it though! The Quark gives it a much creamier texture.

 

[chocko1]

CHICKEN NOODLE SOUP - Serves 4

Syn Free

1 litre 800ml chicken stock
2 skinless chicken breasts
2 tsp. chopped root ginger
2 cloves of garlic, crushed
100g dried noodles
4 tbsp. frozen sweetcorn
5 mushrooms, sliced
4 spring onions, sliced
4 tbsp. soy sauce

Put a really big pan (I use my pressure cooker pan) pan over a high heat and pour in the stock.
Add the ginger, garlic and chicken.
Bring to the boil, then reduce the heat to a simmer.
Partially cover the pan and simmer for 20 minutes.
After the 20 minutes, shred the chicken, using a couple of forks.
Return the chicken to the pan, along with the noodles, sweetcorn, mushrooms and half of the spring onions.
Add the soy sauce - definitely no more than 4 tbsp. but taste as you add.
When the noodles are tender (about 4-5 minutes), ladle the soup into warmed bowls and sprinkle the remaining spring onion slices on top.

This recipe is from the Good Food magazine.

 

[chocko1]

TIRAMISU - Serves 2

4.5 Syns per serving

1 tub of Fat Free Quark
2 tsp. vanilla extract
1 double shot espresso
3 tsp. sweetener
6 Amaretti biscuits - 9 Syns

Whip the Quark, vanilla extract, sweetener and half the espresso together, until smooth.
Place an Amaretti biscuit in the bottom of each of two small, glass serving dishes or glasses.
Pour over quarter of the remaining espresso.
Layer over some of the Quark mixture, then crumble over another biscuit, pour over the remainder of the espresso, finishing with a layer of Quark mixture.
Refrigerate for, at least, 2 hours.
Crumble over the third biscuit just prior to serving.

Could dust the top with Synned, sifted cocoa powder.

This recipe is taken from the Slimming World Delights site.

 

[chocko1]

PAN-FRIED CHICKEN WITH CREAMY MUSHROOM SAUCE - Serves 2

0.5 Syn per serving

2 skinless chicken breasts
1 small onion, finely diced
250g mushrooms, chopped
2 level tbsp. Weight Watchers half fat crème fraiche - 1 Syn
Italian dried herbs
1 clove of garlic, crushed
100ml chicken stock

Season the chicken breasts with salt and black pepper, then sprinkle with the Italian herbs.
Spray a pan with Frylight and place over a moderately high heat until hot (not smoking).
Cook the chicken, uncovered, until well browned (approx. 8 to 10 minutes).
Turn the chicken over and cook until just cooked through (about 10 minutes more).
Meanwhile, spray another pan with Frylight and fry the chopped onion until cooked but not browned.
Add the mushrooms and garlic and cook until the mushrooms have softened and are cooked through.
Pour in the stock and heat for 2 minutes.
Stir through 2 level tbsp. crème fraiche and gently heat through but do not boil.
Place the chicken onto warmed plates and cover in the mushroom sauce.

Lovely with fresh veg and new potatoes/SW wedges.

Recipe from latoyah.co.uk