Delicious meals with minimum ingredients.

[chocko1]

SMOKED SALMON SOUFFLE OMELETTE - Serves 2

1.5 Syns per serving

4 large eggs, separated
135g honey roast salmon flakes
2 tbsp. finely chopped dill
2 tbsp. finely chopped chives
75g Philadelphia Lightest - 3 Syns

Pre-heat the grill to medium/high.
Put the egg yolks in a large bowl and lightly beat until foamy.
Add the salmon and herbs and season well.
Add the soft cheese in small spoonfuls and stir to combine (the cheese will stay a little lumpy).
In a separate bowl, whisk the egg whites to soft peaks, then gently fold into the yolk mixture.
Season with a little salt and some black pepper.
Spray a frying pan well with Frylight and heat.
Pour in the egg mixture, reduce the heat to low and cook for 4-5 minutes or until just set on the base.
Grill about 6 cm from the heat for 4-5 minutes or until golden and just set.
Serve immediately with a side salad.

Another Sainsbury's gem.

 

[chocko1]

THAI-FLAVOURED CHICKEN AND POTATO TRAY ROAST - Serves 4

1.5 Syns per serving

1kg potatoes, peeled and chopped into roughly 2.5cm chunks
5cm piece of root ginger, peeled and chopped
1 stalk of lemongrass
3 cloves of garlic, chopped or crushed
2 red chillies, deseeded and finely chopped
31g pack of coriander, chopped
1 tbsp. light muscovado sugar - 3 Syns
8 skinless chicken thighs
2 red peppers, deseeded and sliced
Zest and juice of 1 lime

Pre-heat the oven to 200C/Gas 6.
Parboil the potatoes for 5 minutes, then drain and shake in the pan to roughen the edges.
Spread out on a large roasting tray and spray liberally with Frylight. Roast for 20 minutes.
Add the ginger, lemongrass, garlic, 1 chilli and half the coriander to a food processor (or use a hand blender).
Whizz to a paste with the lime zest and juice. Add the sugar.
Cut several slashes into the chicken with a pair of kitchen scissors. Rub the paste over the chicken, particularly into the slashes.
Remove the tray from the oven and stir in the pepper slices.
Tuck the chicken thighs amongst the potatoes. Re-spray and roast for 20 minutes, drain off any juices and return to the oven for 20 minutes, or until the potatoes are crisp and the chicken is thoroughly cooked through.
Mix the rest of the coriander and the second finely chopped chilli together and scatter over the chicken and potatoes, just before serving.

 

[chocko1]

PEA AND MINT SOUP WITH HAM HOCK - Serves 6

1.5 Syns per serving

25g butter - 9 Syns
1 large finely chopped onion
1 clove of garlic, crushed
A few sprigs of mint
1 litre of hot chicken or veg stock
910g frozen peas
110g ham hock, shredded

Melt the butter in a large pan. Add the onion, garlic and the mint. Cook for 5 minutes, stirring frequently.
Add the stock and 680g of the peas, partially cover and bring to the boil. Simmer for a couple of minutes.
Remove the mint sprigs and leave the soup to cool a little, before liquidising. Season to taste with a little salt (careful because of the ham) and some black pepper.
Reheat the soup, stirring in the rest of the peas. Simmer gently until the peas have cooked through - about 2 mins.
Serve the soup piping hot in warmed bowls, topped with shredded ham hock.

Lovely with a swirl of crème fraiche on top. BGTY - 1 tbsp. = 0.5 Syns. Tesco Half Fat - 1 tbsp. = 1.5 Syns

 

[chocko1]

CHILLI CHICKEN AND PEPPER ROAST - Serves 4

Syn Free

1 tbsp mild chilli powder or other, to suit your taste
6-8 skinless chicken thighs
1 onion, thinly sliced
2 cloves of garlic, crushed
4 red peppers, deseeded and thickly sliced
400g can chopped tomatoes
150ml hot chicken stock
2 tbsp. Worcestershire Sauce

Pre-heat the oven to 200C/Gas 6.
Spray the chicken pieces with Frylight and rub the chilli powder onto the chicken, seasoning with salt and black pepper.
Spray a large non-stick frying pan with Frylight and fry the thighs for 6 minutes, until browned all over. Transfer to an ovenproof dish.
Add the garlic and onion to the pan (re-spray, if necessary) and fry for 5 mins.
Add the peppers and fry for a further 5 mins.
Stir in the tomatoes, stock and Worcestershire Sauce and bring to the boil.
Spoon the pepper and tomato sauce around the chicken pieces. Bake for 30-35 minutes until the chicken is thoroughly cooked through. Stir once during cooking.
Check seasoning before serving.

Lovely with a serving of couscous, rice or SW wedges.

 

[Cameo]

sounds yummy thanks

 

[chocko1]

You're very welcome!

Kathy

 

[chocko1]

STUFFED CHEESY GARLIC CHICKEN - Serves 4

Syn Free, if using the cheese as a HEX or part of one


4 skinless chicken breasts
150g Philadelphia Light with garlic and herbs - equivalent to 2 HEX's
8 rashers of bacon, all visible fat removed
Mushrooms (optional)

Spray a frying pan with Frylight and cook the bacon and mushrooms, if using. After cooking, cut the bacon into small pieces.
Pre-heat the oven to 200C/Gas 6.
In a bowl, mash the Philadelphia and stir in the bacon and mushrooms.
With a sharp knife, make a slit down the side of each chicken breast, without cutting all the way through, forming an envelope.
Fill the gap in each breast with the cheese filling. Push a wooden cocktail stick or a skewer through the opened edge, sealing the mixture inside.
Place on a baking tray and cover with foil.
Bake for about 25 mins, removing the foil for the last 10 minutes.
Ensure the chicken is thoroughly cooked through before serving on warmed plates.

Lovely served with a salad and jacket, maybe sprinkled with a Butter Bud, SW chips or SW spicy wedges. This is really easy but so tasty!

 

[chocko1]

SMOKED SALMON PATE

Syn Free

1 pack of smoked salmon pieces (quite often sold cheaply on the deli too)
Half a tub of Quark
5 Spring onions
Juice of half a lemon
Snipped fresh chives, to taste
Seasoning

Put all the ingredients into a food processor and blend to a smooth consistency. Check the seasoning.
Place in a dish, chill and, when ready to serve, sprinkle with a little paprika.

Lovely with thinly sliced toast or as an addition to a fishy salad.

 

[chocko1]

PRAWN AND CHILLI PASTA - Serves 2

Syn Free

1 small onion, very finely chopped
1 large clove of garlic, crushed
400g can cherry tomatoes
300g tiger prawns
1 red chilli, deseeded (or not, if you're brave) and finely chopped
1 red pepper, deseeded and finely chopped
1 tbsp. tomato puree
1-2 tsp. granulated sweetener (or to taste, as this is just to remove any bitterness)

Spray a pan well with Frylight and fry the onion and garlic until the onion softens.
Add the chilli and cook for a further 2 minutes.
Add the red pepper and cook for a further 2 minutes.
Add the cherry tomatoes and the puree. Gently squash the tomatoes down with the back of a wooden spoon, to release the juices.
Add the sweetener and a pinch of salt.
Simmer for 25 minutes and add in the prawns for the last 5 minutes.
Meanwhile, cook the pasta of your choice. I like tagliatelle or linguine with this.
When everything is ready, drain and rinse (in boiling water) the pasta and stir everything together, gently.

Could add in cooked, diced chicken, if you don't like prawns.

 

[chocko1]

STICKY CHILLI CHICKEN - Serves 6

3 Syns per serving

6 skinless chicken thighs or breasts
3 tbsp. Discovery chipotle paste - 2.5 Syns
3 tsp. ground coriander
2 tbsp. olive oil - 12 Syns (sorry, it doesn't work anywhere near as well with Frylight)
Juice of 1 lime
2 onions, each cut into 8 wedges
6 cloves of garlic, bashed flat
1 mild red chilli, deseeded and finely chopped
1 tbsp. muscovado sugar - 3 Syns
200 ml chicken stock

Heat the oven to 200C/Gas 6.
Put the chicken into a plastic food bag with 2 tbsp. of the chipotle paste, the ground coriander, 1 tbsp. of the oil, a squeeze of lime juice and a grinding of black pepper.
Marinate for at least 30 minutes but, much better, overnight.
Tip into a roasting tin, scatter the onion over, drizzle with the remainder of the oil, then roast for 1 hour, until the chicken is turning golden.
After 30 minutes, tuck the garlic in around the chicken.
Lift the chicken and onions out of the tin and onto a warmed plate.
Turn the oven to Low and keep the chicken warm, uncovered.
Place the tin on the top of the hob, spoon off any excess fat, then add most of the chilli and fry for 2 mins until fragrant.
Stir in the sugar and remaining chipotle paste, then add the stock and bubble down for about 5 mins, until you have a sticky sauce.
Season with salt and pepper and another squeeze of lime juice.
To serve, spoon the sauce and garlic over and around the chicken and scatter with the remaining chilli.

Lovely served with rice salad.

 

[chocko1]

STICKY MARMALADE CHICKEN - Serves 4

1 Syn per serving

4 skinless chicken breasts
300ml chicken stock
4 level tbsp. reduced sugar orange marmalade - 4 Syns
1 tsp. thyme leaves, finely chopped

Spray a large frying pan well with Frylight.
Season the chicken with salt and black pepper.
Fry for 10 minutes, turning over half way through and re-spraying whenever necessary.
Add the stock, marmalade and the thyme.
Simmer for 15 minutes or until the chicken is thoroughly cooked through.
Remove the chicken from the pan and keep warm.
Boil the remaining mixture rapidly, until it thickens to a saucy consistency.
Serve poured over the chicken pieces.

 

[chocko1]

HONEY GLAZED PORK CHOPS - Serves 4

5 Syns for the whole recipe

4 pork steaks, all visible fat removed
4-5 large cloves of garlic, crushed
10 tbsp. reduced salt dark soy sauce
2 level tbsp. runny honey - 5 Syns
1 tsp. ground cinnamon
Half a tsp. ground cloves
Quarter tsp. ground star anise


Place the pork in a single layer in a shallow dish.
Mix together the garlic, soy sauce, honey and ground spices. Season well with black pepper (I don't bother with salt because of the soy sauce but that's just my personal taste). Pour this over the pork.
Cover and marinate for 4-5 hours or overnight, if possible.
When ready to cook, pre-heat the oven to 190C/Gas 5.
Place the uncovered dish in the oven and cook for about 20-25 mins or until the pork is thoroughly cooked through.

Lovely served with mash and roasted vegetables, especially peppers.

 

[Lindsey-g]

Am subscribing. Lots of tasty recipes on here.

 

[littlemissnaughty]

STICKY MARMALADE CHICKEN - Serves 4

1 Syn per serving

4 skinless chicken breasts
300ml chicken stock
4 level tbsp. reduced sugar orange marmalade - 4 Syns
1 tsp. thyme leaves, finely chopped

Spray a large frying pan well with Frylight.
Season the chicken with salt and black pepper.
Fry for 10 minutes, turning over half way through and re-spraying whenever necessary.
Add the stock, marmalade and the thyme.
Simmer for 15 minutes or until the chicken is thoroughly cooked through.
Remove the chicken from the pan and keep warm.
Boil the remaining mixture rapidly, until it thickens to a saucy consistency.
Serve poured over the chicken pieces.

Yum that sounds lovely. I will be making it later in the week x

 

[sparty]

Lamb 'donner kebab'

Lamb mince
Onion (finely chopped)
Salt
Pepper
Coriander
Egg (beaten)
Fry light

Mix the onion, lamb and seasonings together and mix really well (kneading it with your hands). Add in the beaten egg and repeat. Make sure you have plenty of coriander in there!

Spray a loaf tin with fry light and put the mixture in. Pop it in the oven for 20-30 minutes and then slice. I served it in a hexb pitta with loads of salad. Next time I plan to throw a chilli in for some kick!!



Lean lamb mince is 2 syns for 100g but you could also do this with extra lean beef mince and make it free!

 

[chocko1]

Thanks, Sparty. x

 

[chocko1]

SPICY BBQ CHICKEN - Serves 4

Almost 4 Syns per serving but well worth it!

4 skinless chicken breasts
A sprinkle or two of hot chilli powder, according to taste
Half a tsp. ground ginger
1 tsp. Worcestershire sauce
1 level tbsp. runny honey - 2.5 Syns
5 level tbsp. BBQ sauce - Nando's Peri-Peri BBQ Sauce, Tesco BBQ Sauce, Crosse + Blackwell Branston Smokey BBQ Sauce - these are all good and are all 1 Syn per level tbsp.

Place the chicken breasts in a large plastic food bag with the remaining ingredients, apart from 2 tbsp. of the BBQ sauce.
Seal the bag, toss together and marinate in the fridge for 6 hours or, preferably, overnight.
Pre-heat the oven to 200C/Gas 6.
Put the chicken breasts on a rack over a baking tray and cook for 30 minutes, turning halfway through.
Turn the oven up to 220C/Gas 9, brush the chicken on both sides with the remaining BBQ sauce and cook for a further 10 minutes, until sticky and thoroughly cooked through.

Lovely served with spicy SW wedges and a crunchy side salad, sprinkled with grated HEX cheese, if you can spare it! Enjoy!!

 

[chocko1]

CHEESY GARLIC CHICKEN - Serves 4

3 Syns per serving, if using the cheese as HEX's.

4 skinless chicken breasts
4 large cloves of garlic, crushed
4 level tbsp. brown sugar - 12 Syns
120g sliced cheese of your choice (I use mature Cheddar)

Pre-heat the oven to 200C/Gas 6.
Spray a shallow oven-proof dish with Frylight and set aside.
Spray a small pan well with Frylight and sauté the garlic for a couple of minutes.
Remove from the heat and stir in the brown sugar and half a teaspoon of salt.
Place the chicken breasts in the dish and cover with three quarters of the garlic and sugar mixture.
Sprinkle some black pepper over.
Bake, uncovered, for 30 minutes.
10 minutes before the end of cooking time put the sliced cheese on top of each breast, top with the remaining garlic/sugar mixture and bake for the final 10 minutes, or until the cheese is fully melted and the chicken thoroughly cooked through.

Love this with baked potatoes and salad.

 

[chocko1]

PEPPERED MACKEREL FISH CAKES - Serves 4

11.5 for the whole recipe

300g cold mashed potatoes
6 spring onions, thinly sliced
1 tbsp. horseradish sauce - 1 Syn
250g peppered mackerel fillets, skinned and flaked - 3.5 Syns
2 level tbsp. flour - 7 Syns
1 egg, beaten
85g dried breadcrumbs, made with HEX's

In a large bowl, mix together the potato, spring onions, horseradish and mackerel, then shape into 8 even-sized cakes.
Roll the fish-cakes in the flour, shaking off any excess, then dip in the egg, followed by the breadcrumbs.
Cover and chill until ready to cook. They can be made a day in advance.
Spray a frying pan well with Frylight and gently cook for 5-6 minutes on each side until crunchy, golden and hot all the way through.

Lovely served with salad.
Sometimes I add in some finely chopped, deseeded red chilli.

To make dried breadcrumbs from HEX bread just whizz some bread (if it's slightly dry, even better) in a food processor. Spread the crumbs out on a tray or baking tray and leave for 24 hours or until completely dry. They can then be stored up to a month in an air tight container. You can also add in some spices, herbs, paprika, if you like.

 

[chocko1]

PESTO CHICKEN PASTA - Serves 4 - A good one when you're short of time!

4.5 Syns per serving, if using the milk as part of a HEX, otherwise - 5 Syns per serving

4 diced skinless chicken breasts
295g Batchelor's Low Fat Condensed Chicken Soup - 7.5 Syns
4 level tbsp. red pesto - 10 Syns
120ml skimmed milk - 2.5 Syns

Spray a large frying pan well with Frylight.
Cook the diced chicken over a medium heat until golden brown.
Stir in the soup, pesto and milk. Bring to the boil.
Reduce the heat and simmer for 5 minutes, until the chicken is cooked through.
Meanwhile, be cooking enough whole-wheat pasta for four people.
Add the drained and rinsed pasta to the chicken mixture, stir until coated with the sauce and heat through.

Lovely with lots of fresh veg.