Delicious meals with minimum ingredients.

[chocko1]

THAI-STYLE STEAMED FISH - Serves 2

Syn Free

2 fish fillets, each weighing about 140g (Great with trout, salmon, cod, haddock, tuna.)
A small knob of fresh root ginger, peeled and chopped
1 small clove of garlic, finely chopped
1 small red chilli (not bird's eye), seeded and finely chopped
Grated zest and juice of half or one lime - whichever you prefer
3 baby pak choi, each quartered lengthways
2 tbsp. dark soy sauce

Nestle the fish fillets side by side on a large square of foil and scatter the ginger, garlic, chilli and lime zest over them.
Drizzle the lime juice on top and then scatter the pieces of pak choi around and on top of the fish.
Pour the soy sauce over the pak choi and loosely seal the foil to make a package, making sure you leave space at the top for the steam to circulate as the fish cooks.
Steam for 15 minutes. If you haven't got a steamer, put the parcel on a heat-proof plate over a pan of gently simmering water, cover with a lid and steam.

Lovely served with rice or new potatoes and, if you can spare the Syns, with a handful of toasted sesame seeds scattered over.

 

[SallyPoole]

Just found this what a great thread have subscribed, Thankyou

 

[chocko1]

Thanks, Sally. Hope it's useful!

Kathy

 

[chocko1]

SPICY TOMATO AND RED PEPPER SOUP - Serves 6

Syn Free

1 onion, chopped
1 garlic clove, crushed
3 red peppers, deseeded and sliced
1 fresh red chilli, with or without seeds, finely chopped
300ml hot chicken or veg stock
300ml passata

Spray a pan well with Frylight and cook the onion and garlic over a low heat (I always soften the onion in the microwave first to speed things up). Cook until softened.
Stir in the pepper slices and diced chilli. Cook for a further 5 mins, re-spraying, if necessary.
Pour in the stock and remove from heat.
Puree the soup in a food processor or blender.
Return the soup to the pan and stir in the passata. Season to taste. Heat through.

Nice served with a dollop of FF yoghurt on top and, maybe some basil leaves.

 

[chocko1]

FULL INDEX ON PAGES 55 AND 98



BASIL CHICKEN WITH VERMICELLI - Serves 4

Syn Free, if using Parmesan as a HEX

250g dried vermicelli pasta or could use spaghetti
1 small onion, chopped
1 small bunch of fresh basil, chopped
1 clove of garlic, crushed - add more, if preferred
2x400g cans chopped tomatoes
1 level tsp granulated sweetener - this offsets the tang of the tomatoes
4 skinless chicken breasts, diced
Half teaspoon dried crushed chillies - optional
2-4 HEX portions grated Parmesan

Spray a large frying pan well with Frylight. Cook the chicken pieces until thoroughly cooked through, then set aside.
Re-spray the frying pan and sauté the onion and garlic, until softened. Stir in the tomatoes, sweetener, chicken, basil, chillies (if using) and quarter of a teaspoon of salt. Bring to a boil, then reduce the heat, cover and simmer for 5 minutes, stirring frequently.
Meanwhile, be cooking the pasta according to pack instructions.
Toss the sauce with the drained pasta to coat and heat through. (If the sauce is looking too runny, turn the heat up and reduce it down to desired consistency before adding in the pasta.) Serve on warmed plates, topped with the grated cheese.

This is such an easy recipe. Sometimes I add bacon and spinach into the mix as well.

 

[chocko1]

HADDOCK RAREBIT - Serves 4

0.5 Syns for the whole recipe, if using cheese as a HEX

250g haddock fillet (or any other fresh white fish)
1 ripe beef tomato
1 small bunch of basil
A few drops of balsamic vinegar
A handful of grated Cheddar
6 drops of Worcestershire Sauce
1 level tsp Wholegrain mustard - 0.5 Syns (or more, to taste)
1 small egg yolk
1 tsp chopped parsley

Place the haddock fillet on a lightly sprayed baking tray, spray the fish with Frylight and season with a little salt and pepper.
Place under a medium grill for 4-5 minutes, until just cooked.
Meanwhile, mix the cheese, mustard, Worcestershire Sauce, egg yolk and parsley in a bowl.
With the fish just cooked, carefully top with the cheese mixture and return to the grill.
When the cheese is bubbling and browning nicely, remove from the grill and serve.
To serve - slice the tomato and arrange on plates with the basil leaves and drizzle with a few drops of balsamic. Either place the fish on top of the salad or, if you still have your HEX B choice, on top of a toasted slice of wholemeal bread, beside the salad.

 

[chocko1]

SAUSAGE BAKE - Serves 3

Syn Free, if using cheese as a HEX

6 Syn Free SW sausages
1 red onion, finely chopped
500g new potatoes, halved
2 red peppers, chopped
1 yellow pepper, chopped
400g can chopped tomatoes
2 tbsp. balsamic vinegar
Half tsp chilli powder or to taste
A HEX or 2 or 3 of grated mature Cheddar

Pre-heat the oven to 220C/Gas 6.
Spray a frying pan with Frylight and cook the onions until softened. Either add in the sausages to brown on all sides or grill the sausages until browned.
Boil the potatoes for 10 minutes, then drain.
Mix everything, except the cheese, together in an ovenproof dish. top with the grated cheese.
Bake for 25 minutes and serve with a green veg.

Could add in some sliced mushrooms, garlic, etc.

 

[chocko1]

CHICKEN CACCIATORE WITH PANCETTA - Serves 5

13 Syns per whole recipe so just over 2.5 Syns each serving

5 skinless chicken breasts
6 slices pancetta, diced - 6 Syns
2 onions, finely chopped
3 cloves of garlic, crushed
1 or 2 tbsp. tomato puree
60g mushrooms, sliced
1 tbsp. chopped fresh parsley
1 tbsp. chopped fresh basil
225ml good quality, dry white wine - 7 Syns
450g fresh tomatoes, diced

Spray a large frying pan well with Frylight. Brown the chicken on all sides and remove.
Add the pancetta and sauté over a medium heat for about 2 minutes.
Re-spray, if necessary and add the onion, garlic and mushrooms and continue to sauté until the onions have softened.
Return the chicken to the pan and sprinkle with the parsley, basil, tomato puree and a little salt, with some black pepper.
Add the wine, puree and tomatoes.
Cover and let it simmer for 25 to 30 minutes, turning the chicken once during cooking.
Remove the chicken from the frying pan, once thoroughly cooked through and serve with the sauce poured over.

Lovely served either with a pasta, such as tagliatelle or with rice or some SW roast potatoes. Gorgeous with a HEX cheese (I use Parmesan) grated over, just before serving.

 

[chocko1]

DEVILLED SAUSAGES - Serves 4

Just over 2 Syns per serving

8 Syn Free SW sausages
250ml water
2 tsp. soy sauce
4 tbsp. Worcestershire Sauce
2 level tbsp. mustard - 3 Syns
Half tsp Cayenne pepper (or to taste)
4 tbsp. tomato puree
2 tbsp. brown sugar - 6 Syns

Combine all the ingredients, apart from the sausages, with the water, in a pan, to make a sauce.
Bring to a boil on the hob, stirring and then reduce to a simmer.
Stir occasionally for about 10 minutes.
Serve with grilled sausages on a bed of mash with veggies.

I sometimes add in a bit of fried onion, some garlic and a sprinkling of smoked paprika. It's great for livening up an ordinary meal of sausages.

 

[Kaidensmum]

This thread is great defo going to try a few recipes

A syn free soup I make is really easy and tasty

Bring some Chicken stock to the boil and add 2 chicken breasts,and season with salt and pepper.

After about 20 mins remove the chicken and add in some cubed carrots, some finely shredded cabbage and a handful of white rice

After another 20 mins shred the chicken back in using a fork and serve So easy and mega tasty my LO scoffs it everytime I make it !! xx

 

[chocko1]

QUICK FISH CURRY - Serves 4

Syns negligible

600g white fish fillets
2 garlic cloves, one thinly sliced and the other, crushed
1 onion, finely chopped
2 tsp curry powder (mild or medium or a mix of each)
1 tbsp. tomato puree
1 bay leaf
2 tbsp. FF crème fraiche
200g can chopped tomatoes

Season the fish on both sides with salt and pepper. Cut into four equal pieces, if bought whole.
Spray a large frying pan well with Frylight and cook the sliced garlic until golden. Lift out and discard.
Re-spray the pan and cook the onion until transparent (I always soften mine in the microwave, with a splash of water, first to quicken things up).
Sprinkle over the curry powder and add the crushed garlic. Stir for one minute.
Add 200ml of boiling water, along with the tomatoes and tomato puree.
Add half a teaspoon of sweetener and the bay leaf. Stir, cover and cook for 15 minutes over a low heat.
Place the fish in the sauce, cover and simmer for 8-10 minutes or until tender and easily flaking with a fork.
Carefully lift the fish out with a fish slice and place on a heated plate.
Stir the crème fraiche into the sauce and taste to check for seasoning. Remove the bay leaf.
Pour the sauce over the fish and serve immediately.

Lovely with spiced brown lentils or rice and veg.

 

[chocko1]

CARDAMOM CHICKEN CURRY - Serves 4

Syn Free

1 onion, finely chopped
5cm root ginger, finely sliced
10 green cardamom pods, lightly crushed
2 tsp onion seeds
2 red chillies, deseeded and finely chopped (leave seeds in if you prefer it hotter)
3 garlic cloves, crushed
2 tsp garam masala
350g cooked chicken, all skin removed, roughly shredded
400g can chopped tomatoes
3 tbsp. FF Greek yoghurt

Spray a large pan or frying pan well with Frylight and heat over a low heat.
Cook the onion until softened. Add the ginger, cardamom, onion seeds and chilli and cook for a further 3 minutes, stirring occasionally and adding a splash of water if it starts to stick.
Add the garlic and garam masala and stir for a few seconds until fragrant, before adding the chicken. Season well with salt and black pepper.
Tip in the tomatoes, fill the can with boiled water and add that as well.
Bring to the boil, then reduce the heat and simmer for 25-30 minutes, adding a little extra water if looking too thick. (If you like, you can add some baby spinach in for the final 5 minutes of cooking and let it wilt.)
Remove from heat and stir in the yoghurt. Re-check the seasoning.

 

[chocko1]

STUFFED MARROW - Serves 4

Syn Free

450g extra lean mince
1 beef Oxo cube
1 onion, diced
10 mushrooms, quartered
1 red pepper, diced
1 yellow pepper, diced
400g can chopped tomatoes
2 garlic cloves, crushed
1 tbsp. dried mixed herbs
1 large marrow, halved and hollowed out

Pre-heat the oven to 160C/Gas 3.
Brown the mince in a large frying pan, crumble in the Oxo and fry for 5 more minutes.
Add the onion, mushrooms and peppers and cook for 5 minutes.
Add the tomatoes, garlic and herbs and simmer for 10 minutes. Season to taste.
Place the scooped out marrow on some tin foil and make a foil boat shape around it. Spoon in the mince mixture and bake in the oven for about 30 minutes, until the marrow is soft.

Best served with HEX grated cheese sprinkled over before putting in the oven. I also like to add half a teaspoon of dried crushed chilli to the mince mixture when adding the garlic to the pan and we usually have this with some SW spicy wedges. Sometimes add chopped bacon to it too, depending on what I have in.

 

[chocko1]

SAUSAGE AND PEPPER CASSEROLE - Serves 3

1 Syn per serving

6 BGTY sausages
1 large red pepper, chopped
1 large orange pepper, chopped
1 large yellow pepper, chopped
1 large clove of garlic, crushed
1 large onion, diced
125ml passata

Brown the sausages under the grill on all sides, remove from heat and cut into thirds.
Meanwhile, pre-heat the oven to 180C/Gas 4.
In a 2-litre baking dish, combine the sausage pieces, peppers, garlic, onion, passata and 50ml hot water. Mix together until well combined and season to taste with salt and pepper.
Bake for 1 hour, stirring every 15 minutes and adding more hot water, if necessary.

Lovely with HEX grated cheeses sprinkled over too.

 

[chocko1]

OVEN-BAKED RED MULLET WITH RICE - Serves 2

Syn Free if the Parmesan is part of a HEX.

2 red mullets, whole, scaled and gutted - all of which the fishmonger will do for you.
1 cup of rice
3 cups of hot fish stock
2-3 cloves of garlic, crushed
1 onion, finely chopped
A small bunch of fresh thyme
2 tsp. of dry mixed herbs
1 tbsp. grated Parmesan
Paprika (optional)

Spray a pan well with Frylight and cook the onion and garlic until softened.
Pre-heat the oven to 200C/Gas 6.
In a deep baking dish, combine the uncooked rice with the onion and garlic mixture, fish stock, thyme, mixed herbs and Parmesan. Cover, place in the oven and cook for 15 minutes.
Remove the rice from the oven and take off the lid or cover.
Place the fish in the centre of the dish and sprinkle lightly with paprika, if using.
Re-cover and bake for 20-25 minutes or until the fish flakes easily with a fork.

Lovely served with some roast veg.

 

[chocko1]

Winter chocolate porridge
2 syns

30g porridge oats HE
200-250ml skimmed milk HE
Options hot chocolate sachet (wickedly white choc, choc orange, cadburys caramel/fudge etc as long as the sachet is 40 cals or less) 2 syns
Extra sweetener if you have a major sweet tooth like me

1. Pour the porridge and milk together in a bowl and add the sachet and mix in as best you can
2. Cook how you like to cook porridge whether on the hob or in the microwave i use the microwave for 3 mins
3. Stir halfway through to combine the ingredients properly
4. Leave to cool (very very hot)

If your feeling extra naughty add a mini bag of buttons (4 syns) for a more intense choco hit!

Ive just finished eating the wickedly white options with the porridge and it was gorgeous!

N.b apparently you cant use the ready made sachets of porridge as a healthy extra anymore as to qualify in fibre content it has to be 30g. I personally use the 27g asda sachets as they used to be classed as a HE and i lost weight then so whats 3g of porridge in the grand scheme of things. This is upto you though!

Sent from my GT-I9100 using MiniMins.com mobile app

Had this today, Stacey. Didn't add any sweetener and it was perfect. Delicious and filling too. Thanks for the idea.

Kathy x

 

[chocko1]

COD WITH TOMATO AND PEPPER SAUCE - Serves 4

6.5 Syns for the whole recipe.

1 small onion, finely chopped
1 garlic clove, crushed
1 red pepper, deseeded and thinly sliced
400g can chopped tomatoes
100g diced chorizo - 6.5 Syns
Tiny pinch of chilli flakes
4 skinless cod fillets

Soften the onion in the microwave, with a splash of water, for about 3 minutes.
Cook the chorizo in a non-stick frying pan, until the oils run and it is crisping up. Add the onion and garlic, cooking over a medium heat for one minute, as the onion will already have softened.
Add the pepper slices and cook for another minute, re-spraying, if necessary.
Add the tomatoes and chilli flakes. Bring to a gentle simmer, reduce the heat and cook for 10 minutes.
Meanwhile, lightly season the cod fillets with salt and a little black pepper.
Add the fish to another pan, which has been sprayed with Frylight. Cook for about 6 minutes, turning once. The fish is cooked through when the flesh flakes easily when pulled with a fork.
Place some of the tomato sauce onto warmed plates and place the fish on top. Serve immediately.

This is lovely served with new potatoes and peas or mange tout.

 

[chocko1]

GAMMON AND SAUSAGE PAELLA - Serves 4

0.5 Syn per person

225g smoked gammon steak, all fat removed and cut into cubes
4 BGTY sausages, sliced
1 onion, roughly chopped
2 cloves of garlic, crushed
1 tsp. smoked paprika
300g short grain Paella rice
Pinch of saffron, infused in a little water
2 pints chicken stock
1 orange pepper, deseeded and chopped
225g green beans, tails removed

Spray a large, shallow pan well with Frylight. Heat and add the onion and garlic. Cook until starting to soften.
Add the gammon and sausage chunks, continuing to cook until browned.
Add the paprika, the rice and cook for 1-2 minutes.
Add the saffron, plus the water and about half the stock.
Stir well, add pepper chunks and green beans.
Bring to the boil and allow to simmer for about 20 minutes.
Add more stock during cooking as it becomes absorbed. Stir and then leave to absorb the flavours.
Serve immediately, as soon as the rice is tender and the liquid absorbed.

Also delicious with 1 or 2 HEX grated cheeses stirred through just prior to serving.

 

[chocko1]

SPICED LAMB CASSEROLE - Serves 4-6

1 Syn per serving (3.5 Syns for whole recipe)

880g diced lamb steak, all visible fat removed
1 tsp cumin
1 tsp Chinese Five Spice
1 level tbsp. flour - 3.5 Syns
1 onion, finely chopped
1 leek, thinly sliced
2 sprigs rosemary
250ml hot lamb stock

Put the diced lamb in a large plastic bag with the cumin and Five Spice. Shake until the lamb is coated and leave overnight to infuse.
When ready, add the flour to the bag and shake again until the lamb is coated.
In a large oven and hob-proof dish, sprayed well with Frylight, brown the meat all over, in batches. Remove from dish and set aside.
Re-spray the dish well and add the onion and leek, cooking until softened, before adding the lamb back to the dish.
Add the rosemary and stock, season well and bring to the boil. Cover and place in a pre-heated oven, 170C/Gas 3, for about an hour. If it still needs thickening, place back on the hob and boil rapidly, stirring, until the desired consistency is reached. Taste and adjust the seasoning, if necessary.

Lovely served with rice or roast potatoes and fresh veg.

 

[chocko1]

CHINESE STYLE PORK PATTIES - Serves 4

Syn Free

1 skinless chicken breast, roughly chopped
Juice from 2 limes
1 tsp Chinese Five-Spice
1 tbsp. light soy sauce
440g extra lean pork mince
1 green chilli, finely chopped
4 tbsp. fresh coriander, roughly chopped

Pre-heat the oven to 190C/Gas 5.
Place the chicken, lime juice, Five-Spice and soy sauce into a food processor and blend until just combined.
Add the pork mince, green chilli and fresh coriander and blend again, combining to a rough paste.
Season with salt and pepper.
Form the mince mixture into golf ball sized portions and flatten slightly into patties.
Spray a non-stick frying pan with Frylight and fry the patties for 1-2 minutes on each side, or until golden brown. Transfer to a baking tray and finish off in the oven for a further 4-5 minutes or until thoroughly cooked through.

I've never made these but they look gorgeous in the recipe and they have brilliant reviews. I wondered if they could be cooked completely on the hob but thought I should stick to the original instructions, seeing as I've never made them.
The recipe suggests serving them with chilli sauce and salad. Could pop them onto HEX bread rolls.