Delicious meals with minimum ingredients.


Gold Member
S: 12st6.0lb C: 11st1.5lb G: 10st7lb BMI: 25.1 Loss: 1st4.5lb(10.63%)

Syn Free, if using the cheese for HEX's

4 skinless chicken breasts
120g of Light mature Cheddar (3 x HEX's)
6 tbsp. of chopped jalepenos
1 clove of garlic, crushed
4 tbsp. Quark
12 rashers of back bacon, all visible fat removed
A chopped herb rub of your choice or, if you like heat, some crushed dried chilli

Pre-heat the oven to Gas 5/190C.
Cut the chicken breasts through the middle to form a pocket (not all the way through).
In a bowl, mix together the jalepenos, garlic and Quark and spoon into the middle of the chicken breasts.
Top with slices of cheese.
Close together carefully and wrap three rashers of bacon around each breast, overlapping slightly, to secure them.
Gently rub your herbs over the top, place on a baking tray, lined with baking parchment and bake for 35 to 40 minutes, ensuring the chicken is thoroughly cooked through.

Lovely served with SW chips and a large, colourful salad.

Yet another recipe from
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Gold Member
S: 12st6.0lb C: 11st1.5lb G: 10st7lb BMI: 25.1 Loss: 1st4.5lb(10.63%)

1. Preheat your oven to 200 degrees or gas equivalent. Cut and slice your favourite chipping potatoes - I made them with Rooster potatoes but there are lots of suitable varieties. Preheat your oven to 200 degrees or gas equivalent.
2. Rinse the potatoes to remove excess starch and pat dry.
3. Put them in a plastic box, spray with frylight, shake the box, put the lid on box loosely and cook on high for 2 minutes - take them out of the microwave and shake for a minute or so until the edges go fluffy.
4. Spray with frylight again and cook again for 2 minutes and shake them again.
5. Return them to the microwave and cook for 2 minutes for the final time and shake (don't spray this time.)
6. Then put the chips on a oven tray - put them in the oven for about 10 minutes (depending on chip size & thickness) or until they're cooked thro and crispy.
7. Enjoy!


Gold Member
S: 12st6.0lb C: 11st1.5lb G: 10st7lb BMI: 25.1 Loss: 1st4.5lb(10.63%)
SYN FREE SWEET POTATO, CHIVE AND CHICKEN RISOTTO - Serves 2-3 (depending how hungry you are).

Syn Free

1 large onion, finely chopped
2 cloves of garlic, crushed
1 large sweet potato, cubed (about 1cm cubes)
Bunch of chives
350g risotto/Arborio rice
900ml chicken or veg stock
As much leftover chicken as you like or use two skinless chicken breasts

Spray the sweet potato cubes with Frylight.
Season with a little salt and pepper and put in a pre-heated oven 160C/Gas Mk.2-3, for 30 minutes or until they soften and go a bit sticky.
Whilst they're cooking, soften the onion and garlic in Frylight, until golden.
Add the leftover chicken. If using fresh chicken, cut into pieces and add in with the onion and garlic and cook through.
Add the rice, stir round to coat with the onion and garlic, then add the stock.
Put the lid on the pan and leave over a medium heat for about 18 minutes - check every minute or so towards the end, to ensure it hasn't boiled dry.
Remove the potato cubes from the oven and tip into the rice. Don't worry if they stick to the roasting tray a bit - just scrape off and add to the mix, crunchy bits and all.
Chop the chives and stir them through.
Serve with extra snipped chives and some grated Parmesan, from your HEX's, if you like.

Another delicious recipe from


Gold Member
S: 12st6.0lb C: 11st1.5lb G: 10st7lb BMI: 25.1 Loss: 1st4.5lb(10.63%)

Syn Free, if using the cheese as part HEX's

2 skinless chicken breasts, cut into bite-sized pieces
Lasagne sheets, enough to cover your dish
2 peppers - 1 red, 1 green
1 onion, finely chopped
1 tin El Paso Refried Beans
2 tsp. Fajita spice
1 tsp. cumin
2 tsp. paprika
80g reduced fat mature Cheddar, grated
1 carton of passata

Pre-heat the oven to 200C/Gas 6.
In a pan, add your passata, a pinch of sweetener and salt and pepper to taste. Simmer until the mixture thickens.
Spray a frying pan with Frylight and cook the chicken, onion and peppers (deseeded and chopped).
Once cooked, add the spices and the beans.
Cook for a few minutes, then add a little passata. Cook for a few minutes more.
Tip the mixture into an ovenproof dish and top with the lasagne sheets.
Finally, add the rest of the passata mix, ensuring the lasagne sheets are covered completely.
Sprinkle with the grated cheese.
Cook for 30-35 minutes or until golden brown.

Good served with wedges and salad.

This recipe is from


Silver Member
S: 12st1lb C: 10st10lb G: 10st0lb BMI: 25 Loss: 1st5lb(11.24%)


0.5 Syns per serving

2 skinless chicken breasts or thighs
1 tsp. ground ginger
1 clove of garlic, crushed
1 tsp. soy sauce
2 tsp. dried thyme
1 tbsp. tomato ketchup - 1 Syn
150g long-grain rice, rinsed and drained, after cooking
200g can kidney beans, drained and rinsed
Juice of 2 limes

Pre-heat the oven to 180C/Gas 6.
Place the chicken in a non-stick roasting tray, spray well with Frylight.
In a small bowl mix the lime juice, ginger, garlic, soy sauce, thyme and ketchup together with a good grinding of black pepper.
Pour this mixture over the chicken and rost for 20-25 minutes, basting occasionally, until the chicken is thoroughly cooked through.
Meanwhile, cook the rice according to pack instructions, stirring occasionally, until tender and most of the liquid has been absorbed. Tip into a large sieve and rinse with boiling water, drain and tip back into the pan.
Stir in the kidney beans, season with pepper to taste and cook for a further 3-4 minutes, until piping hot.
Serve immediately, topped with the chicken.

Hi there - made this today - saw the recipe ages ago on your thread! It was really nice. Served with some chopped curly kale.


Gold Member
S: 12st6.0lb C: 11st1.5lb G: 10st7lb BMI: 25.1 Loss: 1st4.5lb(10.63%)
Hi there - made this today - saw the recipe ages ago on your thread! It was really nice. Served with some chopped curly kale.
So glad you enjoyed it, angelajane. Thanks for the feedback. :)


Gold Member
S: 12st6.0lb C: 11st1.5lb G: 10st7lb BMI: 25.1 Loss: 1st4.5lb(10.63%)

Syn Free, if using the 2 lots of cheese as half HEX's

500g 5% minced beef
4 tbsp. tomato puree
1 tbsp. cider vinegar
1 tsp. oregano
30g grated Parmesan (1 x HEA)
70g reduced fat Mozzarella (1 x HEA)
Few slices of ham, all visible fat removed
Handful of finely chopped basil leaves

Pre-heat the oven to 190C/Gas 5.
In a small bowl, mix together the tomato puree, vinegar, finely chopped basil leaves and oregano, to make a paste.
Add more vinegar or water, if you need to thin it down a bit.
Lay out some baking parchment and shape the mince into a rectangular shape, about 9" by 7".
Add two tbsp. of the tomato puree mix onto the top of the mince and spread it out, leaving about half an inch around the edge.
On one half, layer a few slices of ham, half the grated Mozzarella and half of the Parmesan.
Use the parchment paper to fold over the empty half on top of the other. Pinch together the seams.
Carefully move the meatloaf onto a baking tray.
Spoon 2 tbsp. of the tomato puree mix onto the top of the mixture and sprinkle on the remaining cheese and some salt and pepper.
Cook in the oven for about 30 minutes.

Another fab recipe from


Gold Member
S: 12st6.0lb C: 11st1.5lb G: 10st7lb BMI: 25.1 Loss: 1st4.5lb(10.63%)
Aww, thanks, Doreen! I didn't know, thanks. Saw it the first time round but will definitely be having a front row seat again! :D AND Gaby Roslin was SO wrong, when she said, when she was a teenager and glued to the TV set, she knew he was always singing to her ........ he was really only singing to me! Obviously!! :D xx

Nanny Doreen

Nanny Doreen Red and Green from 25.8.19
S: 18st11.0lb C: 14st4lb G: 13st0lb BMI: 31.3 Loss: 4st7lb(23.95%)
I have today updated the recipe lists on Pages 41 & 73.

There are lots of number down the sides which I may take of when I get time.
Just use the Page ?? for where they are.

I am up to date now.

Nanny Doreen x
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Gold Member
S: 12st6.0lb C: 11st1.5lb G: 10st7lb BMI: 25.1 Loss: 1st4.5lb(10.63%)

0.5 Syn per serving, if using the breadcrumbs as part HEX's

1 tsp. olive oil - 2 Syns
50g wholemeal breadcrumbs - blitzed in a food processor
1 tbsp. chopped basil
1 tbsp. chopped parsley - both fresh
2 dried red chillies, one kept whole and the other, crumbled
4 cloves of garlic, finely chopped
1 red onion, finely chopped
2 x 400g cans cherry tomatoes
1 tbsp. red wine vinegar
350g wholewheat spaghetti

Heat the oil in a frying pan and add the breadcrumbs, basil, parsley and a pinch of the crumbled chilli.
Cook for 4-5 minutes or until the breadcrumbs are crispy. Remove from the pan and set aside.
Spray the pan well with Frylight, heat and add the remaining crumbled chilli and the garlic. Cook over a low heat for 5-6 minutes, until they very fragrant, making sure the garlic doesn't burn.
Stir in the onion and cook until beginning to soften.
Add the tomatoes, a pinch of sweetener, red wine vinegar and the whole chilli. Bring to the boil. Simmer gently for 8-10 minutes or until thickened slightly.
Meanwhile, cook the spaghetti, according to pack instructions. Drain well, reserving 3 tbsp. of the cooking water.
To serve, stir the reserved cooking water into the sauce and then remove the whole chilli.
Add the pasta to the sauce and toss through, then divide between four warmed plates.
Sprinkle over the herby breadcrumbs to serve.

This recipe is a slight take on one from Sainsbury's site.


Gold Member
S: 12st6.0lb C: 11st1.5lb G: 10st7lb BMI: 25.1 Loss: 1st4.5lb(10.63%)

3 Syns per serving

4 skinless chicken breasts, diced
4 peppers, deseeded and cut into big chunks


1 tbsp. garlic powder
4 tsp. onion powder
Pinch of salt and pepper


8 level tbsp. no added sugar apricot jam - 12 Syns
10 garlic cloves, crushed
3 tsp. freshly minced ginger
6 tsp. reduced salt soy sauce
4 tbsp. cider vinegar

Place the diced chicken in a freezer bag, sprinkle in all the marinade ingredients, shake and leave for at least two hours, in the fridge. Leave overnight, if possible.
When ready to cook, add all the sauce ingredients to a pan and heat over a medium-low heat.
Stir until well blended and keep over a low heat.
Thread the chicken and peppers onto the skewers - you should have enough for 8.
Cook the chicken under a hot grill, turning after about 3 minutes. Cook until cooked through.
Remove the skewers from the grill and spoon the sauce over the skewers.
Put them back under the grill for a minute or two, just to make the sauce sticky.

Good served with rice, a huge salad and Synned pitta bread.

Another delicious recipe from


Gold Member
S: 12st6.0lb C: 11st1.5lb G: 10st7lb BMI: 25.1 Loss: 1st4.5lb(10.63%)

2.5 Syns per serving

400g lean beef, diced
3 small red onions, finely chopped
3 small carrots, sliced
1 bay leaf
2 tbsp. tomato puree
Half tsp. ground cinnamon
2 cloves of garlic, crushed
300ml chicken stock
A few handfuls of spinach
250ml full-bodied red wine - 11.5 Syns (The chubby cub chefs say, 'This serves 4 and I reckon most of it boils off so, let's live life on the edge and call it 2.5 Syns each!) - obviously, up to you if you want to Syn it higher.

I've separated this essential ingredient from the others, to try to disguise that the list has crept over the 10 rule, into, ahem, 11. Sorry, but the recipe was just too good not to share it!
So, here goes ........................................

600g dried pasta

Spray a large pan with Frylight and brown the beef off. Best done in two batches.
Add the chopped onions and carrots. Stir.
Once browned, add the bay leaf and a good pinch of salt and black pepper.
Stir in the tomato puree, cinnamon and garlic and fry for a couple of minutes.
Add the red wine and chicken stock - heat all the way up to a gentle simmer, cover with a lid and cook gently for about an hour or until the beef is tender.
About fifteen minutes before you're due to eat, cook the pasta until al dente and, about five minutes before it is done, add the spinach into the pan.
Once the pasta is cooked, drain and add to the meat sauce. Stir, then cook on a low heat for another ten minutes, to bring the flavours together.

Serve on warmed plates. Enjoy!

This recipe is absolutely delicious! If I have enough Syns to spare, I occasionally add in some chorizo too but it is just as yummy without. Also good with mushrooms and chopped peppers added.

Also, dependent on Syns, I sometimes use a little olive oil, instead of Frylight - just because it cooks the onions and carrots better.

This was originally a recipe by Rick Stein but now features on the site.


Gold Member
S: 12st6.0lb C: 11st1.5lb G: 10st7lb BMI: 25.1 Loss: 1st4.5lb(10.63%)

Half a Syn per slice

50g SR flour - 8 Syns
45g granulated sweetener - see note at bottom
25g cocoa powder - 4 Syns
1 large orange
5 eggs

Line the bottom of a loaf tin (doesn't say which size of tin but I'm going to see how much mixture it makes, before choosing between a 1 or 2 litre tin) with baking parchment and spray sides and bottom with Frylight, spreading it into the corners with a pastry brush.
Pre-heat the oven to 180C/Gas 4.
Grate the zest from the orange, using a hand grater.
Separate the eggs.
Mix together the flour, cocoa powder, 35g of the sweetener, the orange zest, juice of half the orange and the 5 egg yolks, until creamy looking.
In another bowl, whisk the egg whites until they form soft peaks.
Gently fold the egg whites into the flour and egg yolk mixture, until thoroughly mixed.
Pour into the tin and bake in the centre of the oven for 25-30 minutes, or until a skewer comes out clean. Don't be tempted to check it before 25 minutes or the cake will sink.
While the cake is cooking, mix the remaining sweetener with the rest of the orange juice and heat on a low heat in a pan or in the microwave.
When the cake is cooked, remove from the oven and turn the oven down to 100C/lowest setting possible on a gas cooker - mine is Slow Cook.
Pour the orange syrup evenly over the top of the cake and return to the oven for another 10 minutes.
Leave to cool and cut into 8 equal slices.

The sweetener used in this recipe is Sukrin 1, which is an all-natural granulated stevia sweetener alternative to sugar, with zero calories. It doesn't have that strange after taste that a lot of artificial sweeteners do, which makes it perfect for baking.

Although this can be bought from Amazon, it is much cheaper from Holland & Barrett. Also, some major supermarkets may stock it.

This recipe is taken from the site and looks delicious!
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Gold Member
S: 12st6.0lb C: 11st1.5lb G: 10st7lb BMI: 25.1 Loss: 1st4.5lb(10.63%)

2 Syns per serving

500g potatoes, cut into wedges
1 head of broccoli, cut into florets and the stalk finely sliced
10 level tbsp. Weight Watcher's or Yeo Valley Organic crème fraiche - 5 Syns
Half a red onion, very thinly sliced
1 bunch of asparagus tips
4 salmon fillets, cut into large chunks
8g dried Parmesan - 2 Syns

Preheat the oven to 200C/Gas 6.
Cook the potato wedges in some boiling, salted water, until soft. You can add a fish stock cube to the water for some extra flavour.
Cook the broccoli until cooked but still quite firm.
In a large bowl, mix together the potato wedges, broccoli, finely sliced onion, asparagus tips and crème fraiche. You can add more crème fraiche if you want to but don't forget to Syn it.
Season with salt and freshly ground black pepper, then tip into a large ovenproof dish.
Place the salmon chunks on top of the mix, lightly season, sprinkle with the dried Parmesan and put into the oven for 20 minutes or so.
When the salmon is just cooked, check it is all piping hot right through and that the vegetables are cooked.
Serve with a fresh salad garnish.

I haven't tried this yet but am doing so this week. Might use Cheddar cheese, instead of Parmesan. Will let you know how it goes.

This recipe is from the site.,+broccoli+and+potato+bake
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Gold Member
S: 12st6.0lb C: 11st1.5lb G: 10st7lb BMI: 25.1 Loss: 1st4.5lb(10.63%)
SYN FREE FRAPPUCCINO (without using your HEX A)

Makes 2 small cups

1 pot of Muller Light Skinny Latte yoghurt
1 shot Espresso
2 cups of ice cubes
A few drops of flavouring

Fill your cups with ice and pour into a blender. The tall latte glasses (with a little handle) are best.
Add the whole pot of Muller Light to the blender.
Add a shot of Espresso or, you could also use instant coffee granules, dissolved in a small amount of hot water.
Add a few drops of flavouring - the Pinch of Nom team say they use Salted Caramel Essence from Tesco but suggest you can use vanilla essence or some sugar free syrup.
Blend well, then serve and drink straight away.

Another fab recipe from the site
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Gold Member
S: 12st6.0lb C: 11st1.5lb G: 10st7lb BMI: 25.1 Loss: 1st4.5lb(10.63%)
CAPRESE FRITTATA - Serves 4 (apparently!)

Syn Free, if using the cheese as 1 x HEX

8 eggs
250g cherry tomatoes, sliced
2 cloves of garlic, crushed
Handful of basil leaves
60ml skimmed milk (that equates to a tbsp. of milk per person - Syn it if you like but it's really a negligible amount)
170g baby spinach leaves
90g ball of reduced fat Mozarella, sliced (HEX A)

Pre-heat the grill to medium-high.
Heat a large oven-proof pan over a medium-high heat and spray well with Frylight.
Add the garlic and cook until golden brown.
Add the tomatoes and basil to the pan and continue cooking until the tomatoes become mushy and blistered.
Meanwhile, whisk the eggs in a bowl, with the milk and a pinch of salt and set aside.
When the tomatoes are ready, remove half from the pan and set aside on a plate.
Pour the egg mixture into the pan and stir around the tomatoes, to mix it all together.
Reduce the heat to medium-low and add the spinach leaves and lay on the Mozarella slices.
Cook in the pan until the eggs are almost set - it'll take about ten minutes, but don't rush it.
Remove the pan from the hob and place under the grill. Cook until the top has browned and it has puffed up.
Remove from the grill and spread the reserved tomato and basil mixture over the top.

You can add anything into this - peppers, mushrooms, bacon, etc.
This will freeze well and can also be eaten cold the next day.

Another recipe from the site.


Gold Member
S: 10st12.5lb C: 10st9lb G: 10st2lb BMI: 24 Loss: 0st3.5lb(2.3%)