Delicious meals with minimum ingredients.

[chocko1]

SPICED ROOT SOUP - Serves 4

Syn Free

1 onion, thinly sliced
1 tsp mustard seeds
1 tsp cumin seeds
2 leeks, washed and sliced
3 carrots, thinly sliced
2 medium potatoes, peeled and chopped
2 parsnips or 1 small celeriac, chopped
1 tbsp. curry powder (whichever strength you prefer)
1.2 litres vegetable stock
250ml FF natural yoghurt

Phew! Just scraped in at 10 ingredients!

Fry a large pan with Frylight and fry the onion until just starting to colour. Alternatively, soften in the microwave before adding to the pan.
Add the mustard and cumin seeds and fry until nicely browned, adding more Frylight if necessary.
Add the vegetables and curry powder and stir until coated.
Pour in the stock and bring to the boil. Reduce the heat, partly cover and simmer for 30 minutes, until the veg is tender.
Puree the soup in batches in a food processor, then return to the pan, stirring in most of the yoghurt.
Add a little salt, if necessary and reheat gently. Serve in warm bowls, topped with a spoonful of the remaining yoghurt.

 

[Sexyeyes]

These all sound yummy

 

[chocko1]

MUSTARD PORK AND APPLES - Serves 4

1 Syn for the mustard and add Syns too, depending on how much your 2 apples weigh!

4 pork steaks, approx. 140g each, all visible fat removed
2 eating apples, peeled and cored and thinly sliced - 100g cooked apples, without sugar = 2 Syns
1 onion, halved and thinly sliced
Small handful of fresh sage leaves, torn or, 2 tsp dried sage
200ml chicken stock
2 level tsp Dijon mustard (or more but don't forget to Syn up) - 1 Syn

Spray the pork on both sides with Frylight and season with salt and pepper to taste.
Spray a large, lidded pan with Frylight and fry the pork for 2 mins, on both sides, until golden. Transfer to a plate.
Re-spray the pan and cook the apples, onions and sage for 5 mins or until the apples have softened.
Pour in the stock and spoon in the mustard, then return the pork to the pan and cover and simmer for 20 minutes, before removing the lid and cooking for a further 10 minutes or until the sauce has reduced by about a third and the pork is thoroughly cooked.

Lovely served with mash or mustard mash and lots of fresh veg.

An addition from Nanny Doreen, when she made it, was a tbsp. of FF fromage frais. She said it added a hint of creaminess to it. Thanks, Doreen!

 

[chocko1]

SPANISH CHICKEN IN THE SLOW COOKER - Serves 4

A smidgen over 1.5 Syns per serving.

4 largish, skinless chicken breasts
100g chorizo - 6.5 Syns
1kg passata
1 green and 1 yellow pepper, deseeded and chopped into large chunks
1 onion, diced

I don't usually brown off anything before adding it to my slow cooker but chorizo is sometimes the exception, as it makes it look and taste even better and releases all the gorgeous oils.

Fry the chorizo in a frying pan then add to the slow cooker, along with the chicken breasts. Suppose you could brown these off as well whilst frying the chorizo.
Add all the other ingredients and season with black pepper and a little salt.
Cook on Low for 8 hours.
Lovely served with boiled rice and fresh veg.

 

[Texty_F]

MUSTARD PORK AND APPLES - Serves 4

1 Syn for the whole recipe

4 pork steaks, approx. 140g each, all visible fat removed
2 eating apples, peeled and cored and thinly sliced
1 onion, halved and thinly sliced
Small handful of fresh sage leaves, torn or, 2 tsp dried sage
200ml chicken stock
2 level tsp Dijon mustard (or more but don't forget to Syn up) - 1 Syn

Spray the pork on both sides with Frylight and season with salt and pepper to taste.
Spray a large, lidded pan with Frylight and fry the pork for 2 mins, on both sides, until golden. Transfer to a plate.
Re-spray the pan and cook the apples, onions and sage for 5 mins or until the apples have softened.
Pour in the stock and spoon in the mustard, then return the pork to the pan and cover and simmer for 20 minutes, before removing the lid and cooking for a further 10 minutes or until the sauce has reduced by about a third and the pork is thoroughly cooked.

Lovely served with mash or mustard mash and lots of fresh veg.

Hi hun - just looking at this recipe I think the apples would have to be synned too as your cooking them x

 

[chocko1]

Oh, thanks, Texty-F. I'll check it out on-line and edit it. Good job you realised! x

Kathy

 

[Texty_F]

Its because your cooking them hun not eating them "fresh/raw" x

 

[chocko1]

Yeah, thanks. Just checked and it says 100g cooked without sugar=2 Syns. Unfortunately, at the moment, I haven't got any in (shopping tomorrow) so can't check how much two apples would weigh so will have to edit it properly when I buy some but, for now, I'll just add the bit of info I have. Thanks again - would hate to ruin anyone's weight loss! :O

Kathy x

 

[Texty_F]

No worries hun - any fruit which is cooked/blended/stewed needs to be synned x

 

[chocko1]

CAULIFLOWER CRUST CHICKEN PIZZA - Serves 3

135g light Mozzarella, used in the crust - 3 x Healthy Extras
150g light Mozzarella, used for the topping - 5 Syns each

If using a third of the light Mozzarella in the base as a HE, this pizza works out at 5 Syns per serving.

1 medium cauliflower, cut into florets
1 egg
125g light Mozzarella, shredded - for the base
1 tsp dried oregano or Italian seasoning blend
Cooked, shredded chicken
Passata
150g light Mozzarella, shredded - for the topping
Red onion, thinly sliced

Grate or 'rice' the cauliflower in a food processor, place in a bowl with a teaspoon of water, cover, and microwave for about 4 minutes or until cooked.
Drain any water from the bowl and place the cauli in a tea towel and squeeze as much moisture out as possible.
Mix the cauli, egg, Mozzarella, oregano and seasoning together and press the mixture onto a greased baking tray or one lined with baking parchment. The best thing to use though is a silicon baking mat on a baking tray.
Bake in a preheated oven, 230C/Gas 7-8 until lightly golden brown, about 15-20 minutes.
Mix the chicken and passata. Top the pizza base with the thinly sliced onion, chicken mix and Mozzarella. Bake until the cheese is bubbling, about 10-15 minutes.

Now, I haven't actually tried this recipe but it does have rave reviews and they say it tastes lovely!

 

[chocko1]

MORROCAN CHICKPEA SOUP - Serves 4

Between 1.5 and 2 Syns per serving!

1 medium onion, chopped
2 celery sticks, chopped (omit if you don't like celery - it still tastes amazing)
2 tsp ground cumin (could use garam masala if you prefer - enough for your personal taste)
600ml vegetable stock
400g can chopped tomatoes with garlic
400g can chickpeas, rinsed and drained
Zest and juice of half a lemon
100g diced chorizo
1 level tbsp. Tesco or Aldi Harissa paste - 0.5 Syn (think other brands may be higher)

Fry the chorizo in a large pan until the oils run and it has crisped up. Remove.
Add the onion and celery to the pan and cook gently for about 10 mins, until softened. Stir frequently.
Tip in the cumin and fry for another minute.
Turn up the heat, then add the stock, tomatoes and Harissa paste, plus a good grind of black pepper. Simmer for 8 minutes, then tip carefully into a food processor to blend to the required consistency for your personal taste.
Meanwhile, heat the chickpeas in the microwave.
Return the soup to the pan, along with the lemon juice, the warmed chickpeas and the chorizo. Heat for a further 2 minutes.
Season to taste, then top with a sprinkling of the lemon zest. Also lovely with some fresh coriander or parsley sprinkled over, if you have any in.

 

[chocko1]

PASTA WITH TOMATO AND VEGGIE SAUCE - Serves 4

Syn Free

1 large onion, chopped
2 celery sticks, chopped
1 leek, chopped
2 peppers, deseeded and chopped
2 x 400g cans chopped tomatoes with garlic
Half a tbsp granulated sweetener
1 tbsp. Balsamic vinegar
300g dried pasta shapes
1-2 crushed cloves of garlic (optional)
1 tsp chilli powder (optional)

Place all ingredients, apart from the pasta shapes, in a slow cooker and cook on Low for 8 hours.
When ready, whilst the pasta is cooking, blitz the sauce in a food processor or with a hand blender, until smooth.
Season and pour into a large pan to warm through again. When the pasta has been rinsed with boiling water and drained, tip into the pan and toss gently through the sauce.

This is really nice with a HEX of Parmesan shavings and rocket leaves on the top.

 

[bubblybooboo]

CAULIFLOWER CRUST CHICKEN PIZZA - Serves 3

135g light Mozzarella, used in the crust - 3 x Healthy Extras
150g light Mozzarella, used for the topping - 5 Syns each

If using a third of the light Mozzarella in the base as a HE, this pizza works out at 5 Syns per serving.

1 medium cauliflower, cut into florets
1 egg
125g light Mozzarella, shredded - for the base
1 tsp dried oregano or Italian seasoning blend
Cooked, shredded chicken
Passata
150g light Mozzarella, shredded - for the topping
Red onion, thinly sliced

Grate or 'rice' the cauliflower in a food processor, place in a bowl with a teaspoon of water, cover, and microwave for about 4 minutes or until cooked.
Drain any water from the bowl and place the cauli in a tea towel and squeeze as much moisture out as possible.
Mix the cauli, egg, Mozzarella, oregano and seasoning together and press the mixture onto a greased baking tray or one lined with baking parchment. The best thing to use though is a silicon baking mat on a baking tray.
Bake in a preheated oven, 230C/Gas 7-8 until lightly golden brown, about 15-20 minutes.
Mix the chicken and passata. Top the pizza base with the thinly sliced onion, chicken mix and Mozzarella. Bake until the cheese is bubbling, about 10-15 minutes.

Now, I haven't actually tried this recipe but it does have rave reviews and they say it tastes lovely!

Mmmmm yum yum

 

[chocko1]

Let me know if you try it Teamnasher - it'd be interesting to know if all the rave reviews are correct. Might give it a go myself, some time soon.

Kathy

 

[chocko1]

BEAN SALAD WITH ROASTED CHERRY TOMATOES AND CHORIZO - Serves 2

4.5 Syns per serving (but worth it!)

250g cherry tomatoes, halved
400g can cannellini beans
100g chorizo, diced - 6.5 Syns
1 small red onion, diced
2 tbsp. balsamic vinegar
1 tbsp. runny honey - 2.5 Syns
1 diced yellow pepper or courgette

Heat the oven to 180C/Gas 4. Spray a baking tray with Frylight. Place the tomatoes and pepper or courgette on the tray, season and spray well with Frylight. Roast for 35 minutes and then remove.
Drain and rinse the beans.
Fry the chorizo in a non-stick pan until crisping and the oils are running.
Cook the onion (maybe soften in the microwave a bit first) for about 5 minutes, then add the vinegar and reduce by half.
Add the honey and whisk in.
Heat the beans through in the microwave.
Pour the warm dressing over the beans and mix. Add the chorizo, tomatoes and some salad leaves or baby spinach and mix again.
Divide between two plates or save some for lunch the next day.

Lovely with a HEX portion of shaved Parmesan over.

 

[chocko1]

BROCCOLI SOUP - Serves 3 This is a take on a Gordon Ramsey soup.

Syn Free

300g trimmed broccoli
1 medium potato, about 250g, peeled and cut into chunks
800ml vegetable stock
Sea salt and quite a lot of freshly ground black pepper

Boil the vegetable stock, along with the salt and pepper and add the potato chunks. Leave to simmer for about 10 minutes until the potato is slightly tender.
In the meantime, cut the broccoli into little florets.
Once the potatoes are ready, add the broccoli and continue simmering for four minutes or until the broccoli is soft, but still has that bright green colour.
Take the pan off the heat and drain the potatoes and broccoli, keeping the excess liquid.
Blend the vegetables until smooth, with no chunks.
Now add a little of the reserved liquid at a time and keep blending it until you have the thickness you want.

Lovely with some cooked, crisp chorizo on top and also some HEX grated cheese - just don't forget to Syn the chorizo. Could use cooked bacon for a Syn Free topping instead.

 

[chocko1]

PIZZA CHORIZO OMELETTE - Serves 2

3.5 Syns for whole omelette and 1 or 2 HEX's of grated cheese

BASE - 4 eggs
Seasoning

SAUCE - 3 tbsp. tomato puree
2 tbsp. water
Half a teaspoon of granulated sweetener
1 tsp chopped, fresh oregano

TOPPING - 30-60g grated cheese ( 1 or 2 HEX's. Mature cheese is good.)
6-8 cherry tomatoes, halved
50g chorizo, thinly sliced

Mix the sauce ingredients together and dry fry the sliced chorizo.
Spray a frying pan with Frylight and heat over a medium heat.
Beat the eggs and seasoning and pour into the pan.
Cook until set.
Once set, spread the tomato sauce over and top with the chorizo and tomatoes, before sprinkling with the grated cheese. Cook for a few minutes and finish off under the grill so the cheese melts.
Sprinkle with a little black pepper and fresh oregano, if available.

 

[chocko1]

LENTIL, SWEET POTATO AND SPINACH DAHL - Serves 2

Syn Free

100g red lentils
450ml vegetable stock
1 small onion, finely chopped
2 tomatoes, chopped
Half teaspoon turmeric
1 tsp Garam Masala
1 red chilli, finely chopped
1 large sweet potato, cut into small chunks
2 handfuls young leaf spinach, shredded

Put all the ingredients, apart from the sweet potato and spinach, in a medium sized pan.
Bring to a simmer and cook for about 10 minutes, stirring occasionally.
Add the sweet potato chunks and cook until softened.
Stir in the spinach and cook for a minute, until it has wilted.

 

[bubblybooboo]

BROCCOLI SOUP - Serves 3 This is a take on a Gordon Ramsey soup.

Syn Free

300g trimmed broccoli
1 medium potato, about 250g, peeled and cut into chunks
800ml vegetable stock
Sea salt and quite a lot of freshly ground black pepper

Boil the vegetable stock, along with the salt and pepper and add the potato chunks. Leave to simmer for about 10 minutes until the potato is slightly tender.
In the meantime, cut the broccoli into little florets.
Once the potatoes are ready, add the broccoli and continue simmering for four minutes or until the broccoli is soft, but still has that bright green colour.
Take the pan off the heat and drain the potatoes and broccoli, keeping the excess liquid.
Blend the vegetables until smooth, with no chunks.
Now add a little of the reserved liquid at a time and keep blending it until you have the thickness you want.

Lovely with some cooked, crisp chorizo on top and also some HEX grated cheese - just don't forget to Syn the chorizo. Could use cooked bacon for a Syn Free topping instead.

Hi hope you don't mind me asking but what is chorizo as I've never heard of it lol . Xx

 

[chocko1]

Hi, Teamnasher. It's a Spanish/Mexican spicy sausage made form pork with some paprika and other seasonings added. You can find it in all supermarkets and it really adds flavour to certain recipes. I always buy the ready diced chorizo and it's 6.5 Syns per 100g. Can't get enough of the stuff, especially when it's crisped up! In my Sainsbury's it's opposite the bacon in the chiller cabinet but just ask if you can't find it. Hope that helps. x

Kathy