Delicious meals with minimum ingredients.

[chocko1]

EASY PAELLA - Serves 4

3 Syns per serving

1 sachet Schwartz Paella - 5 Syns
1 red onion, diced
100g chorizo, diced - 6.5 Syns
325g risotto or paella rice
1 red pepper, diced
200g raw prawns, defrosted if frozen
100g frozen peas

Spray a pan with Frylight and fry the red onion and chorizo until the onion has softened.
Add the rice and cook for a further minute, stirring.
Mix the sachet contents with 1 litre of cold water, stir into the pan with the red pepper and bring to the boil.
Reduce the heat and simmer for 20 minutes, stirring occasionally until the water is mostly absorbed and the rice is cooked.
Add the prawns and peas, cook for a further 4 minutes or until the prawns are thoroughly cooked.
Serve immediately. Good with a crisp salad.

 

[chocko1]

RISONI ORZO SOUP - Serves 4

Syn Free

2 carrots
3 sticks celery
1 tbsp. freshly chopped rosemary
3 cloves of garlic
2x400g tins of chopped tomatoes
1 pint of vegetable stock
2 handfuls of Risoni Orzo pasta (buy through Amazon)
400g tin of mixed beans

Chop all the veg roughly and add to a large pan which has been well sprayed with Frylight. Season with salt and pepper.
Chop the rosemary and garlic and add to the pan. Add the tinned tomatoes and stock.
Bring to the boil and simmer for 25 minutes or until the veg is tender.
Add the pasta and the beans and cook for a further 5-10 minutes.
Serve and enjoy.

This is good with a dollop of pesto or Salsa Verdi stirred through at the end but don't forget to Syn it!

 

[chocko1]

CREAMY MUSHROOMS (great for on a HEX portion of toast or as a jacket filler) - Serves 2

0.5 Syns per serving, if using BGTY crème fraiche at 0.5 Syns per level tbsp.

100g chestnut mushrooms, sliced
100g flat field or Portabella mushrooms, sliced
1-2 cloves of garlic, finely chopped or crushed - depending on how garlicky you want it!
One and a half tbsp. BGTY crème fraiche - if using other make, check the Syns. You could add more if you like but, again, don't forget to Syn the extra amount.
Half a tsp of chopped parsley
Zest of half a lemon

Spray a small frying pan with Frylight and heat over a high heat.
Fry the mushrooms for 3-4 minutes, or until browned. If the mushrooms release water then the pan is not hot enough. Keep stirring round.
For the last minute of cooking, add the garlic.
Remove from heat and stir through the crème fraiche, parsley and lemon zest.
Season with salt and black pepper.

This really is worth making. Only my opinion, of course!

 

[dirtydancing]

will deffo make the orzo soup.

 

[chocko1]

MEXICAN BEAN DIP

Syn Free

200g can chopped tomatoes
Half teaspoon chilli flakes
Half teaspoon smoked paprika
Half a small red onion, roughly chopped
Small handful of fresh coriander
200g mixed beans, such as cannellini, kidney or aduki

Place all ingredients in a blender and blend to a smooth-ish paste.
Add a little salt and black pepper to taste. Add a bit more spice too at this stage, if you like it hot.
Lovely with some thin, toasted HEX bread or veggie crudités.

 

[chocko1]

COCONUT AND GINGER CHICKEN STIR-FRY - Serves 4

2 to 2.5 Syns per serving (won't divide exactly)

500g skinless chicken breasts, cut into 2cm cubes
2 tsp garam masala
1 tsp chilli powder
Large pinch dried curry leaves, plus extra to serve
1 red onion, finely chopped
2.5cm piece of root ginger, peeled and finely chopped - could use ground but nowhere near as nice.
1 tbsp. white wine vinegar
200ml reduced fat coconut milk - 9 Syns

Put the chicken, garam masala, chilli powder and about a tsp of salt (preferably sea salt) in a large bowl and mix until all the chicken is covered. Cover bowl and place in fridge for at least 30 minutes but preferably overnight.
Spray a wok or large frying pan well with Frylight and heat over a medium heat.
When hot, add the curry leaves, onion and ginger and stir-fry until the onion is becoming coloured. Add a splash of water if beginning to stick.
Turn the heat up and add the chicken, stir-frying until it is starting to brown.
Pour in the vinegar and coconut milk and cook until the sauce has reduced to coat the chicken in a thin layer and it is cooked through and tender.
Finally, rub the extra dried curry leaves between your hands so they break up and scatter over the chicken.
Mix well and serve immediately with boiled rice.

 

[chocko1]

TZATZIKI TURKEY BURGERS - Serves 4

3 Syns per whole recipe

1 large red onion
12 cherry tomatoes, halved
Large handful of chopped, fresh coriander
450g extra lean turkey mince - could also use extra lean minced beef, chicken or pork but check Syns from different suppliers
2 tbsp. sweet chilli dipping sauce - 1.5 Syns per level tbsp.
1 tbsp. soy sauce
Quarter of a cucumber
150g 0% fat Greek yoghurt
Small handful of chopped, fresh mint
Tabasco Sauce to taste

Thinly slice a quarter of the onion and mix with the tomatoes and half the coriander. Season to taste and set aside.
Coarsely grate the remaining onion and mix well with the mince, sweet chilli sauce, soy sauce, remaining coriander and plenty of black pepper.
Shape into 4 burgers. It will seem quite wet but will result in moist, juicy burgers.
Preheat the grill to hot. Put the burgers on a foil-lined grill pan and grill for 6 minutes each side or until thoroughly cooked through.
Meanwhile, halve the cucumber lengthways, scoop out the seeds with a teaspoon and discard.
Dice the cucumber and mix with the yoghurt, mint, seasoning and Tabasco.
Toast some HEX burger buns. Put a burger on each, top with a spoonful of Tzatziki and some of the tomato salad.
Also good topped with a HEX cheese too.
Could add some crushed garlic to the Tzatziki mix too.

 

[chocko1]

CHORIZO AND COUS COUS STUFFED PEPPERS - Serves 4

6.5 Syns per whole recipe

4 large red peppers
1 small courgette, diced
1 small onion, finely chopped
8 button mushrooms, diced
2 tomatoes, skinned, seeded and diced
2 cloves of garlic, crushed
150g cous cous
100g chorizo
Hot pepper sauce, such as Tabasco to taste

Preheat the oven to 190C/Gas 5.
Slice off a quarter of each pepper, lengthways. Scrape out the seeds and discard. Spray the hollowed out peppers with Frylight and bake for 15 minutes.
Dice the remaining, sliced off pepper.
Meanwhile prepare the cous cous according to pack instructions.
Spray a large frying pan with Frylight. Saute the garlic and onions until translucent, along with the chorizo.
Add courgette, mushrooms and tomatoes to the pan. Stir occasionally until the veg have softened.
Season with hot pepper sauce.
Fluff up the cous cous and add the contents of the pan. Stir well.
Remove the peppers from the oven and stuff with the cous cous mixture. Return to the oven for 5 minutes before serving.

Could add in some cumin and ground coriander, if liked and delicious topped with a HEX cheese before returning to the oven for the last 5 mins.

 

[chocko1]

SLOW BRAISED LAMB SHANKS - Serves 4

8.5 Syns for the whole recipe

4 large lamb shanks - preferably from the local butcher
3 garlic cloves, peeled and chopped
1 large onion, peeled and chopped
500g large carrots, cut into large chunks
400g can chopped tomatoes
2 large sprigs of rosemary
250ml hot lamb stock
100ml red wine - 3.5 Syns
2 level tbsp. runny honey - 5 Syns

Preheat the oven to 150C/Gas 2.
Spray a large pan well with Frylight and brown the shanks all over - might have to do this in two batches.
Remove with a slotted spoon and add the garlic, onion and carrots. Gently cook for about 10 minutes.
Add the tomatoes, rosemary, lamb stock, wine, salt and pepper. Bring to the boil and return the lamb to the pan.
Season the meat and then drizzle the honey over the shanks.
Cover tightly and place in the oven for three and a half to four hours, or until the meat is falling off the bone.
Check the seasoning before serving.

Gorgeous served with mashed potato to soak up the juices and maybe some cabbage or broccoli.

 

[chocko1]

HOT BEEF SATAYS - Serves 4

2 or 4 Syns for the whole recipe, depending on which coconut milk used. Better with the full fat and still hardly any Syns per serving. What's not to like?

450g lean beef sirloin, rump or topside steaks, cut into 2.5cm cubes

For the marinade:
2 tbsp. coconut milk - 1 Syn for the light + 3 Syns for full fat
1 tsp light soft brown sugar - 1 Syn
1 red chilli, deseeded and finely chopped
1 garlic clove, crushed
1 large handful of freshly chopped coriander

Prepare all the marinade ingredients and mix together in a large, shallow bowl, reserving a little of the chilli and coriander for garnish.
Thread equal amounts of the beef cubes onto 4 short skewers. Place into the marinade and coat.
Cover and marinate in the fridge for 20 minutes.
Cook the steak, according to preference, under a preheated grill or on a BBQ, turning occasionally until evenly cooked.
Serve the satays scattered with the reserved garnish.

Lovely with a HEX portion of crusty bread and a spinach and tomato salad with some FF dressing.

If using wooden skewers, soak them in cold water for 20-30 minutes before using.

Cooking times for the steak:
Based on a 2cm thick steak - Rare = Two and a half minutes on each side.
Medium = 4 minutes on each side
Well done = 6 minutes on each side

 

[chocko1]

CHICKEN CHASSEUR - Serves 4

Just over 2 Syns per serving

4 good sized skinless chicken legs
6 shallots, coarsely sliced
250g button mushrooms, halved
1 tbsp. tomato puree
300ml dry white wine - 9 Syns
400ml chicken stock
3-4 large tomatoes, quartered and deseeded


Season the chicken with salt and pepper and spray a shallow casserole dish with Frylight.
Pan-fry the chicken over a medium heat, turning until golden on both sides. Remove from the pan and put to one side.
Return the pan to the heat and add the shallots and mushrooms, stirring occasionally until they are beginning to soften.
Add the white wine and tomato puree followed by the stock whilst stirring continuously.
Return the chicken to the pan and bring the ingredients to a simmer. Cover with a lid and cook for about an hour or until the chicken is cooked through thoroughly.
Remove from the heat and let it cool slightly so any excess fat that settles on the surface can be skimmed off before adding the tomatoes.
Return to the heat without the lid while the tomatoes soften and the liquid reduces down to the required consistency.

 

[chocko1]

BEEF STEAK WITH A SUMMER SALSA - Serves 2

Syn Free with the strawberry salsa. 3 syns per serving with the caper salsa

2 lean rump or sirloin steaks served with either salad, below.




For a strawberry salsa:
8 fresh strawberries, hulled and sliced
1 tsp balsamic vinegar
Half a teaspoon of crushed black peppercorns

For a caper salsa:
3 tbsp. capers, rinsed and chopped
2 gherkins, chopped
2 garlic cloves, crushed
1 tbsp. red wine vinegar
1 tbsp. lemon juice
1 tbsp. olive oil - 6 Syns

Cook the steaks according to your preference under a preheated grill or on a BBQ.
Meanwhile, make the salsa of your choice.

For the strawberry salsa:
Mix together the strawberries, balsamic and peppercorns.

For the caper salsa:
Mix together the capers, gherkins, garlic, vinegar, lemon juice and olive oil.

Serve the steaks with either salsa, maybe accompanied by some lovely new potatoes and a large mixed salad.

A rough guide for the steak cooking times, based on a 2cm thick steak:

Rare: Two and a half minutes each side
Medium: 4 minutes each side
Well done: 6 minutes each side.

 

[michedea41]

Excellent thread. Thanks

 

[dirtydancing]

KEEMA CURRY

500g extra lean mince
1 onion chopped finely
2 tablespoons medium curry powder
400g potatoes, peeled &cut into 2 .5 inch cubes
200mls beef stock
large tin of chopped tomatoes
salt & pepper
150g frozen peas

In a large pan brown the mince and onion, drain off any access fat.

add the curry powder and pots and fry for 2 mins more

pour in the stock and toms, season and cover and simmer for 25 mins. You can add a little more stock if becomes too dry.

mix in the peas and cook for a further 5 mins until tender.

Lovely served with rice and green beans.

 

[celtic-chick]

MEXICAN BEEF STEW - Serves 4

Syn Free

1-3 dried Chipotle chillies - I got mine from a large Tesco and they really are the best for flavour but, if you struggle to find them, you could use Scotch Bonnet chillies instead. Could use Chipotle paste too but don't forget to Syn it!
1 kg chuck or braising steak, cut into cubes of about 5cm
1 large onion, finely chopped
2 cloves of garlic, finely chopped
500ml passata
1 tbsp. red wine vinegar
1 tsp chopped oregano leaves
1 bay leaf

Pour hot water over the chillies in a bowl and leave to soak for 30 minutes or until soft. Turn them halfway through so they soak on both sides. Drain, then cut off the stems and slit the chillies open. Remove the seeds and veins before chopping finely.
Spray a large pan with Frylight and heat over a high heat. Brown half the meat for 8-10 mins. Remove and repeat with the remaining meat, re-spraying the pan, if necessary.
Add the onion and garlic and cook for two more minutes.
Return all the meat to the pan and pour in the passata. Add the vinegar, oregano, chopped chillies and bay leaf. Season to taste.
Cover and simmer on the hob, stirring occasionally for 1 hour and 30 minutes or until the beef is tender and the passata well reduced. Good with boiled rice.

I tend to throw in any veg I have too just before simmering or, if I have any, I stir some baby spinach through for the last few minutes, just until it wilts.

I made this for dinner last night.I added red peppers & cannellini beans.It was yummy.I served mine with rice & hubby had his with baked potatoe.Thanks again

 

[chocko1]

Hi Guys. Back again, after spending an unexpected five days in hospital - just hope I've lost weight on their food at next WI. Didn't eat for three of the days so I should have lost something!
Anyway, back to the recipes. x


BEAN PATE

Syn Free

400g can cannellini beans, drained
400g can red kidney beans, drained
400g can flageolet beans, drained
4 tbsp. sundried tomato paste
1 tbsp. fresh mint, finely chopped
Juice of one lime

Put all the ingredients, including salt and pepper and 1-2 tbsp. of water, into a blender and blend until well mixed.
Chill until ready to serve, with veggie crudités.

 

[chocko1]

MEATBALLS WITH TOMATO SAUCE - Serves 4

3 Syns per serving


450g extra lean pork mince
70g semolina - 4 Syns per 25g so roughly 12 Syns - thanks to dirtydancing for correcting me on this!
4 cloves of garlic, peeled and finely chopped
2 tbsp. tomato puree
20g pack of flat parsley
1 onion, peeled and finely chopped
400g can chopped tomatoes

For the meatballs, place the mince, semolina, 2 garlic cloves and tomato puree in a bowl.
Remove the leaves from the parsley (retain the stalks) and finely chop. Add to the bowl with some salt and pepper.
Mix well and, once well combined, form into 16 little meatballs and place on a plate in the fridge for an hour or so, time permitting. Otherwise you can cook them straight away.
For the tomato sauce, spray a pan with Frylight, then gently fry the onion and remaining garlic cloves until softened, then add the tomatoes and parsley stalks.
Cook over a low heat, uncovered, for about 20 minutes then tip into a blender and puree until smooth. Season to taste. Place in a pan.
Fry the meatballs in a non-stick frying pan until golden brown and cooked through - about 10 minutes, turning now and then.

Lovely served with whole-wheat spaghetti with the tomato sauce poured over and a HEX serving of Parmesan grated over the meatballs.

 

[Purple Patsy]

Hope you're OK now and wasn't too serious.

 

[dirtydancing]

hope your o.k and feeling better.

 

[chocko1]

Thanks Purple Patsy and dirty dancing. I am feeling better for now, thanks - just waiting for some more tests but got some Morphine to be going on with. Such a nice, floaty feeling - could easily get hooked! xxx

Kathy