Delicious meals with minimum ingredients.

[chocko1]

VEGETABLE CURRY - Serves 8

Approx. 3.5 Syns per serving

1 large potato, diced
1 small butternut squash, peeled, deseeded and diced
1 aubergine, diced
6 level tbsp. Tikka Masala paste - Pataks = 12 Syns
2 onions, sliced
680g passata
400g light coconut milk - Blue Dragon - 14.5 Syns
2 red peppers, deseeded and sliced
2 courgettes, diced

Heat the oven to 200C/Gas 6. Spray a large roasting tin well with Frylight.
Spray the potato, squash and aubergine well with more Frylight, then toss with 2 tbsp. of the curry paste. Season well and roast for 30 minutes.
Meanwhile, spray a very large pan (or use two pans) well with Frylight and cook the onions until softened (could start off in the microwave to speed things up), adding a splash of water if they start to dry out.
Stir in the remaining curry paste, cook for 3 minutes, then add the passata and coconut milk. Simmer for a few minutes.
When the vegetables are roasted, tip them into the sauce with the peppers and courgettes.
Simmer for 10-15 minutes until tender.
If the sauce needs thickening slightly, turn the heat up until it has reduced to the consistency you like.

Could spice it up by adding 2 red chillies, with or without the seeds or by using different curry paste. All the following are Pataks and are for 1 level tbsp. to help you decide:

Hot Madras Curry Paste - 2 Syns
Korma - 1.5 Syns
Mild - 2 Syns
Balti (medium) - 2 Syns
Tandoori - 0.5 Syns

Could obviously change the veg to your favourites, add garlic, etc. It's really versatile.
Freezes well too.

 

[chocko1]

SPICY ROOT AND LENTIL CASSEROLE - Serves 4

Syn Free, if using curry powder. If using paste, check previous recipe for Syn values.

1 onion, finely chopped
2 garlic cloves, crushed
700g potatoes/sweet potatoes, peeled and cut into chunks
4 carrots, thickly sliced
2 parsnips, thickly sliced - use other veg, if you don't like parsnips
2 level tbsp. curry paste or powder
1 litre vegetable stock
150g red lentils
Small bunch of fresh coriander, roughly chopped - not essential so omit if you can't bear the taste
FF Greek yoghurt

Spray a large pan well with Frylight and cook the onion and garlic until softened, stirring occasionally and re-spraying, if necessary.
Tip in the potatoes, carrots and parsnips, spray well with Frylight and cook for about 8 minutes, stirring occasionally. I always start all the veg off in the microwave to speed things up and soften more efficiently.
Stir in the curry paste or powder, pour in the stock and bring to the boil.
Reduce the heat, add the lentils, cover and simmer for 15-20 minutes, until the lentils and vegetables are tender and the sauce has thickened.
Stir in most of the coriander, season and heat for a minute or two. Top with the yoghurt and the rest of the coriander.

Lovely served with naan bread, if you can spare the Syns and with a HEX cheese grated over each serving. Have sometimes added ginger and, occasionally, mushrooms. Good if you can cook it the day before, as the flavours intensify overnight.

 

[chocko1]

BEEF MASSAMAN CURRY - Serves 4


6 Syns per serving

Blue Dragon light coconut milk, 400ml - 14.5 Syns
Bart or Sainsbury's 4 level tbsp. Massaman curry paste - 4 Syns
600g extra lean stewing steak, all visible fat removed, cut into large chunks
450g potatoes, cut into two and a half cm chunks
1 onion, cut into thin wedges
4 kaffir lime leaves (available from Thai supermarkets or dried from other supermarkets)
1 cinnamon stick
1 level tbsp. tamarind paste - 1 Syn
1 level tbsp. soft light brown sugar - 3 Syns
1 tbsp. fish sauce - Free

Heat the oven to 180C/Gas 4.
Heat 2 tbsp. of the coconut milk in a large casserole dish with a lid. Add the curry paste and fry for 1 minute.
Stir in the beef and fry until well coated and sealed.
Stir in the rest of the coconut milk with half a can of water, the potatoes, onion, lime leaves, cinnamon, tamarind, sugar and fish sauce.
Bring to a simmer, then cover and cook for 3 hours in the oven, until the beef is tender. If still a little liquidy, finish off on the hob, boil rapidly until reduced or, if looking too thick, add in a little more water.

Lovely sprinkled with thinly sliced red chilli.
Make sure you use the kaffir leaves, as they're essential to the recipe. If you really struggle to get them, grate in the zest of one lime instead.

Can make in the slow cooker - 6 to 8 hours on Low. Again, finish on the hob if too much liquid left.

Great served with Jasmine rice.
M+S Sticky Jasmine Rice, chilled - Free
Asda, Thai Jasmine Rice, made up as directed - Free

 

[chocko1]

SPEEDY MINESTRONE - Serves 4

Syn Free, if using Parmesan as a HEX or part of a HEX.

1 litre hot vegetable stock
1 clove of garlic, crushed
400g can chopped tomatoes
100g thin whole-wheat spaghetti or very small pasta shapes
350g frozen mixed veg

Bring the stock to the boil with the tomatoes.
Meanwhile, if using spaghetti, wrap it in a clean tea towel and, holding it with both hands, bash it against the work top to break it into small pieces.
Add the broken spaghetti to the boiling stock mixture and cook for 6 minutes, with the garlic, or until cooked through.
A few minutes before the pasta is ready, add the frozen veg and bring back to the boil.
Simmer for a few minutes, until everything is cooked through.
Add a small pinch of salt (be careful, the stock may already taste salty), some black pepper and some smoked paprika, to taste.
Serve with the cheese grated over.

Also lovely topped with a sprinkling of chilli flakes and served with a HEX chunk of crusty bread.

 

[Time_to_diet]

VEGETABLE CURRY - Serves 8

Approx. 3.5 Syns per serving

1 large potato, diced
1 small butternut squash, peeled, deseeded and diced
1 aubergine, diced
6 level tbsp. Tikka Masala paste - Pataks = 12 Syns
2 onions, sliced
680g passata
400g light coconut milk - Blue Dragon - 14.5 Syns
2 red peppers, deseeded and sliced
2 courgettes, diced

Heat the oven to 200C/Gas 6. Spray a large roasting tin well with Frylight.
Spray the potato, squash and aubergine well with more Frylight, then toss with 2 tbsp. of the curry paste. Season well and roast for 30 minutes.
Meanwhile, spray a very large pan (or use two pans) well with Frylight and cook the onions until softened (could start off in the microwave to speed things up), adding a splash of water if they start to dry out.
Stir in the remaining curry paste, cook for 3 minutes, then add the passata and coconut milk. Simmer for a few minutes.
When the vegetables are roasted, tip them into the sauce with the peppers and courgettes.
Simmer for 10-15 minutes until tender.
If the sauce needs thickening slightly, turn the heat up until it has reduced to the consistency you like.

Could spice it up by adding 2 red chillies, with or without the seeds or by using different curry paste. All the following are Pataks and are for 1 level tbsp. to help you decide:

Hot Madras Curry Paste - 2 Syns
Korma - 1.5 Syns
Mild - 2 Syns
Balti (medium) - 2 Syns
Tandoori - 0.5 Syns

Could obviously change the veg to your favourites, add garlic, etc. It's really versatile.
Freezes well too.

A suggestion for reducing syns - I made pretty much this recipe a fortnight ago, but swapped the coconut milk for a Muller coconut and chocolate yogurt. It was very yummy. I think I added a bit of water occasionally when cooking to get the right consistency - but do this very gradually. Yummy.

 

[chocko1]

BLACKBERRY COULIS - Makes about quarter of a pint.

2.5 Syns for the recipe

250g blackberries - 2.5 Syns (because of the cooking)
Sweetener to taste
Half tsp vanilla extract

Put the blackberries and sweetener into a small pan with 100ml water.
Bring to the boil, then simmer for 5 minutes, until the fruit is soft.
Stir in the vanilla, remove from heat and cool a little.
Tip into a blender or food processor and whizz to a puree, then strain through a sieve, rubbing it through with the back of a spoon.
Serve warm or chilled.

Keeps in an airtight container in the fridge for up to 3 days, or freeze for up to 3 months. Lovely mixed with yoghurt or gorgeously refreshing served over fresh fruit. My favourite is over melon. Suppose you could have it mixed through Quark or fromage frais but never tried it.

 

[chocko1]

CRUSHED RASPBERRY CREAMS - Serves 4

Approx. 4 Syns per serving

Granulated sweetener
250g fresh raspberries
200g tub Weight Watchers West Country Low Fat Crème Fraiche - 8 Syns
150g tub Total 0% Greek yoghurt
3 meringue shells, broken into largish pieces - 3 Syns each

In a small bowl, stir a sprinkling of the sweetener in with the raspberries, crushing them very slightly as you stir, but still leaving them more or less whole.
In a separate bowl, fold the crème fraiche and yoghurt together with sweetener to taste.
Divide the raspberries among four glasses or individual glass bowls.
Refrigerate until ready to eat, then top with the crushed meringue pieces.

Could obviously use different fruit but make sure you only use the Weight Watchers crème fraiche, as the others involve more Syns, even though they're low fat.

 

[chocko1]

LEMON COD WITH BASIL BEAN MASH - Serves 2

Syn Free

2 small bunches of cherry tomatoes, on the vine
Chunks of skinless cod or other white fish fillet, enough to serve 2 people
Juice of half a lemon
240g pack frozen soya beans - can be bought in Waitrose
1 garlic clove,crushed
Bunch of basil
60ml chicken or vegetable stock

Heat the oven to 200C/Gas 6.
Spray a baking tray with Frylight, place the tomatoes on the tray, spray with more Frylight, season and cook for 5 minutes or until the skins start to split.
Add the fish to the tray, season and spray with more Frylight. Cook for 8-10 minutes or until the fish flakes easily.
Meanwhile, cook the beans in a pan of boiling water for 3 minutes or until just tender.
Drain then tip into a food processor with the garlic, basil, lemon juice and stock. Pulse into a thick, slightly rough puree. Add more stock at this stage, if necessary. Season to taste.
Divide the tomatoes and mash between two warmed plates and top with the fish.

If unable to find soya beans, substitute with butter beans or baby broad beans.

 

[chocko1]

CHILLI CHICKEN ONE-POT - Serves 4

2 Syns per serving

1 large onion, thinly sliced
125g diced chorizo - 8 Syns
2 red peppers, deseeded and cut into large chunks
400g can chopped tomatoes
1 chicken stock cube
1 tsp dried chilli flakes or to taste
1 tsp dried oregano
4 skinless chicken breasts
400g can red kidney beans in chilli sauce

Preheat the oven to 180C/Gas 4.
Fry the chorizo until the oils run, then add in the onion, having started it off in the microwave, and cook until softened. It's best if this is done in a separate pan at first, otherwise it can make everything a bit greasy.
Put the tomatoes, peppers, stock cube, chilli flakes, oregano and a quarter can of water into an ovenproof, lidded dish. Add in the drained chorizo and onion.
Place the chicken breasts on top, spooning the liquid over them and bring to a simmer. Cover, then cook in the oven for 40 minutes, basting occasionally.
Add the beans, stir, then cook for 20 minutes longer. Check the chicken is thoroughly cooked through before serving.

Good served with rice or jacket and a side salad.

Made this the other day in the slow cooker, on Low, for 8 hours and it was gorgeous! The chicken was really tender too. Was going to take some for lunch the next day but everyone had scoffed the chicken and there was only some of the sauce left. Anyway, I took that and had it with a pouch of U.B's Express Rice and, even with no chicken, it was filling and delicious.

 

[chocko1]

SPICED RICE WITH PRAWNS - Serves 4

1-2 Syns per serving, depending on how much tikka paste is used

250g long grain rice
125g frozen peas
1 red pepper, deseeded and cut into small chunks
1 onion, finely chopped
1 0r 2 tbsp. tikka masala paste - 2 Syns per tbsp.
250g peeled, cooked tiger prawns, thawed if frozen
1 egg, beaten
Sliced mushrooms to taste

Tip the rice into a pan of boiling, salted water and simmer for 10 minutes, adding the peas for the last 3 minutes. Drain.
While the rice is cooking, spray a large frying pan or wok well with Frylight and cook the onion, pepper and mushrooms until they start to soften, adding a splash of water if they stick.
Stir in the curry paste and cook for a few seconds, then tip in the prawns and heat them through for a minute or so.
Push the prawn mixture to one side of the pan and spray the exposed side with more Frylight. Pour in the egg and cook whilst stirring until it resembles scrambled eggs, then mix into the prawns.
Add the rice and peas and mix well.
Serve immediately with soy sauce to accompany.

Can use chicken, bacon, etc as well or instead of the prawns.

 

[chocko1]

PIRI-PIRI CHICKEN - Serves 4

3 Syns per serving

4 skinless chicken breasts
4 red chillies, chopped (deseeded if you don't like it too spicy)
3 garlic cloves, crushed
2 tsp sweet paprika
2 tbsp. red wine vinegar
2 tbsp. chopped parsley or coriander, if you prefer
2 level tbsp. olive oil - 12 Syns (sorry - have tried it without but it just doesn't work)

Put the chillies and garlic in a food processor with a good pinch of salt, or use a pestle and mortar.
Blend to a paste, then add the paprika, vinegar, parsley and olive oil. Mix well, then smear over the chicken. Leave to marinate overnight.
Preheat the oven to 200C/Gas 6, place the chicken on a baking tray and cook for 25-30 minutes or until the juices run clear and the chicken is thoroughly cooked through. Serve with lemon wedges and Tabasco, if you like it really hot!

Could also serve with fish instead of chicken. Good with a little ginger added in too, if you like it.

Lovely served with SW wedges, corn on the cob and a side salad.

 

[chocko1]

SLOW BRAISED PORK WITH CIDER - Serves 5

13.5 Syns for the whole recipe so not quite 3 Syns per serving.

1kg diced pork shoulder, all visible fat removed
2 onions, sliced
2 celery sticks, chopped
2 parsnips, chopped
2 carrots, chopped
2 bay leaves
2 level tbsp. cornflour - 7 Syns
330ml Magner's Original Cider - 6.5 Syns (obviously can use others but this is the exact Syn value for this particular cider.
600ml chicken stock
Handful chopped parsley

Heat the oven to 180C/Gas 4.
Spray a large, lidded, flameproof casserole dish well with Frylight and brown the meat in it on the hob. Set aside the meat, re-spray, if necessary and cook the onions, celery, carrots and parsnips until slightly browned. Keep these to one side, until later, in a covered bowl.
Return the meat to the casserole dish, with the bay leaves and sprinkle over one of the spoonfuls of cornflour.
Add the cider and stock, season and bring to a simmer on the hob, adding back in the onions, carrots and celery. When simmering, cover with the lid and put in the oven for 2 hours.
After the first hour, stir in the reserved parsnips. The parsnips are removed until the last hour to stop them from turning mushy.
To thicken the 'sauce' up, remove the lid for the last half hour. If it needs thickening further, blend the other spoonful of cornflour with a splash of cold water and stir into the casserole, stirring constantly over a low heat on the hob.
Obviously, if you don't need the second spoonful of cornflour, you can deduct 3.5 Syns from the recipe!
Serve sprinkled with the parsley.

Lovely served with mash and greens.

 

[chocko1]

BAKED TROUT WITH CHILLI AND LEMON - Serves 2

Syn Free

2 rainbow trout fillets
1 tsp black pepper
2 cloves of garlic, sliced
1 fresh green chilli, sliced - use red, if you want less heat or a green pepper, finely diced, if you don't like chilli.
1 lemon, sliced - could just use 1 tbsp. lemon juice, if preferred or omit the lemon altogether.
Half tsp fresh dill - if you have any in.

Pre-heat the oven to 200C/Gas 6. Rinse fish and pat dry.
Spray the fillets with Frylight and season with the black pepper.
Place each fillet on a large sheet of foil, which has been sprayed with Frylight.
Top with the garlic and chilli/pepper slices.
Slice the lemon, leaving a little intact at either end of the lemon. Squeeze the juice from the ends of the lemon over the fish or, if using just lemon juice, pour this over the fillets.
Arrange the sliced lemon on top of the fish.
Carefully seal all edges of the foil to form enclosed parcels.
Place the parcels on a baking tray.
Bake for 15-20 minutes, depending on the size of the fish. It is cooked when it flakes easily with a fork. Sprinkle with the dill to serve.

Lovely served with new potatoes and green beans or peas.

Any fish can really be used for this recipe, if you're not keen on trout.

 

[chocko1]

QUICK POACHED SALMON WITH YOGHURT AND DILL SAUCE - Serves 4

Approx. 4 Syns per serving (and well worth it!)

100g FF natural yoghurt
4 tbsp. Dijon mustard - 6 Syns
1 level tbsp. runny honey - 2.5 Syns
4 tbsp. fresh lemon juice
Handful of chopped fresh dill
500g salmon
225ml dry white wine - 9 Syns
2 shallots, finely chopped


In a small bowl blend the yoghurt, mustard, honey, lemon juice and dill. Refrigerate until needed.
In a medium pan over medium heat, place the salmon in the white wine with 100ml of water. Adjust the amount of water as necessary to just cover the fish.
Sprinkle with the shallots.
Cover the pan and cook for 10 to 12 minutes, until the salmon is easily flaked with a fork.
Drain and serve with the yoghurt sauce.

 

[chocko1]

SPICY TUNA FISH CAKES - Serves 4

0.5 Syns per recipe

1 large potato, peeled and diced
320g tinned tuna in brine/water, drained well
1 egg
Quarter finely chopped onion
1 level tbsp. Dijon mustard - 0.5 Syns
1 tbsp. breadcrumbs, taken from daily allowance
One and a half teaspoons garlic granules
1 tsp. dried Italian herbs or any other herbs you may prefer
Quarter tsp. Cayenne pepper

Boil the diced potato until tender. Drain and allow to steam dry for a few minutes, then mash in a large bowl.
Mix the tuna, egg, onion, mustard, breadcrumbs, garlic, herbs, Cayenne pepper and salt and pepper, to taste, into the mashed potato until well blended.
Divide the mixture into 8 equal sized portions and shape into fish cakes.
Spray a frying pan well with Frylight and heat over a medium heat. Pan fry the fish cakes until browned, crisp and heated through - about 3 minutes on each side.

Lovely served with SW wedges and salad. Great with a sweet chilli sauce on the side too, if you have Syns to spare.

 

[chocko1]

BALSAMIC BLUEBERRIES - Serves 2

3.5 Syns per recipe

125g blueberries
1 tbsp. granulated sweetener
1 tsp Balsamic vinegar

Tip the blueberries into a pan with the sweetener, vinegar and 1 tbsp. water.
Heat very gently for 2-3 minutes, until the blueberries soften but don't burst.
Set aside until ready to serve.


Sounds a bit weird but it's lovely and adds a real depth to the flavour of the fruit. Gorgeous over ice cream, if you have spare Syns or, lovely with FF crème fraiche.

 

[chocko1]

STIR-FRIED PORK WITH GINGER AND HONEY - Serves 2

2.5 Syns per serving

2 nests of dried egg noodles
2 level tsp. cornflour - 2.5 Syns
2 tbsp. dark soy sauce
1 level tbsp. runny honey - 2.5 Syns
250g pork tenderloin, cut into bite-sized pieces
Thumb sized piece of fresh ginger, finely chopped
2 garlic cloves, finely chopped
1 green pepper, deseeded and sliced
100g mange tout

Cook the noodles according to pack instructions but don't salt the water because of the saltiness of the soy sauce.
Meanwhile, mix the cornflour with 1 tbsp. cold water, blending slowly.
Stir the soy sauce into the blended cornflour, add in the honey and set aside.
Spray a wok or large frying pan well with Frylight and heat over a high heat.
Add the pork and cook for about 2 minutes, until browned all over.
Add the ginger, garlic, pepper and mangetout, and cook for a further 2 minutes.
Reduce the heat, then add the soy and honey mixture, stirring and cooking until the sauce bubbles and thickens.
Divide the drained noodles between two warmed bowls. Top with the pork mixture.

Lovely sprinkled with sesame seeds, if you have Syns to spare. Could obviously add in more veg - baby sweetcorn, red pepper, mushrooms, courgettes, etc. I sometimes add Five Spice to the pork too and a thinly sliced red chilli.
Also, if you prefer more sauce, just double up - the Syns still won't be too awful!

 

[chocko1]

BALSAMIC STRAWBERRIES - Serves 3

Syn Free

250g fresh strawberries, hulled and halved
1 tbsp. good quality balsamic vinegar
2 tbsp. granulated sweetener or to taste
Freshly ground black pepper to taste - can omit, obviously.

Place the strawberries in a non-metallic bowl.
Drizzled the vinegar over the strawberries and sprinkle with the sweetener.
Stir gently to combine. Cover and allow to sit at room temperature for at least an hour, but not more than 4 hours.
Just before serving, grind a little pepper over the fruit.

Sounds as weird as the balsamic blueberries but makes the strawberries taste gorgeous!

 

[chocko1]

PEAR 'ICE CREAM' - Serves 8

Slightly less than 3 Syns per serving

410g pears in juice
500g FF vanilla yoghurt
4 tbsp. granulated sweetener
Half tsp ground cinnamon
Quarter tsp ground allspice
2 tbsp. vodka/rum - 1.5 Syns (could use pear liquor but couldn't find Syns for it)

Drain the pears, reserving 125ml of the juice.
Puree pears in blender.
Combine the pears, reserved juice, yoghurt, sweetener, cinnamon, allspice and whichever alcohol you're using in a freezer-proof container.
Put into freezer, until desired consistency is reached, stirring every hour to break down any ice crystals.

If anything, I've over-Synned this, adding 20 Syns for the pears and then the blitzing of them, just to be on the safe side!
I haven't made this myself but it has excellent reviews. Oh yes, the alcohol is added to apparently prevent it turning rock solid!

 

[chocko1]

CHOCOLATE AND BERRY MOUSSE - Serves 4

4.5 Syns per serving

75g dark or milk chocolate 70%
4 tbsp. FF natural yoghurt or FF fromage frais
2 large egg whites
2 tsp granulated sweeteners
350g berries, mixed or otherwise

Break the chocolate into squares and melt in a heat-proof bowl over a pan of simmering water, making sure the bowl doesn't directly touch the water. Alternatively, melt in the microwave.
Once melted, allow it to cool for 5 minutes, but not too much, then stir in the yoghurt.
Whisk the egg whites until stiff, then whisk in the sweetener and beat until stiff again.
Fold the whites into the chocolate mix - loosen the mixture first with a spoonful of the egg white, then carefully fold in the rest, keeping as much air in as possible.
Put berries into small glasses or ramekins, then divide the mousse on top.
Chill in the fridge until set.