Delicious meals with minimum ingredients.

[chocko1]

HEALTHY MAC AND CHEESE - Serves 4

Syn Free, if using cheese as HEX's

200g dried macaroni
1 large head of cauliflower, cut into tiny pieces
6 tbsp. 0% Greek yoghurt
120g mature/extra mature Cheddar cheese, grated
1 tbsp. English mustard powder
1 tbsp. garlic granules, or to taste
2 tbsp. freshly chopped chives

Cook the macaroni according to pack instructions.
Add the cauliflower to the pan 5 minutes before the pasta is cooked.
Drain the pasta and cauliflower and put back into the pan and add the rest of the ingredients, except the chives. Add salt and black pepper, to season.
Stir together until the hot pasta melts the cheese.
Serve in warmed bowls, topped with the chives.

This recipe is based on one on the hungryhealthyhappy site.
I haven't made this myself yet but it looks tasty enough!

 

[upndown]

SPICY FISH WITH CHORIZO AND BEANS - Serves 4

1.5 - 2 Syns for the whole recipe ( Chorizo is 6.5 per 100g. )

1 onion, finely chopped
25g chorizo - 1.5 - 2 Syns
2 cloves of garlic, crushed
700g chopped tomatoes or passata
400g red kidney beans
1 tbsp. Cajun spice or similar (adjust quantity to taste)
4 white fish fillets

Spray a large pan with Frylight and soften the onion for 5 minutes or more, stirring round occasionally.
Add the chorizo and garlic and cook for 2 minutes or until the chorizo is crisp.
Add the tomatoes, beans and spice and simmer for 5 minutes.
Add the fish and cook, uncovered, for 3-5 minutes, until fish flakes easily.

If there is too much liquid left, boil rapidly until reduced.

We had this tonight Kathy - it was very tasty - thanks again for another lovely recipe xx

 

[chocko1]

You're welcome, Linda. We like this one too. xx

 

[chocko1]

EASY CHICKEN CURRY - Serves 4

3 Syns for the whole recipe

1 large red onion, finely chopped
3 cloves of garlic, crushed
250g red lentils
500ml vegetable stock
1.5 level tbsp. Madras curry paste - 3 Syns (or to taste)
3 skinless, medium chicken breasts, cut into bite-sized pieces
150g baby spinach leaves

Spray a non-stick pan well with Frylight and saute the onion and garlic, with a good pinch of salt, until the onion has softened.
Add in the lentils and a small amount of the stock. Treat this dish a bit like a risotto, adding small amounts of stock, bit by bit, as the lentils cook and soften.
When the lentils are starting to soften and partially break down, add the chopped chicken, the curry paste and any remaining stock. Mix well.
Continue cooking until the chicken has cooked through.
Add the baby spinach at the last minute and stir until it has wilted.

Good with rice or Synned naan bread.

 

[dudette2001uk]

Kathy...I love all of the chorizo recipes! :-D xx

 

[chocko1]

Thanks, Sian. I love chorizo (as you can probably tell) and can never believe how low in Syns it is, especially with all the yummy oils it releases!

Hope you're doing ok, Sian. xx

 

[chocko1]

FULLY LOADED SWEET POTATO SKINS - Serves 2

Syn Free, if using the cheese as HEX's

2 medium sweet potatoes
1 pepper, deseeded and diced
A small handful of diced mushrooms
3 slices of back bacon, all visible fat removed
80g mature reduced-fat Cheddar, grated
Total 0% Greek yoghurt
2 spring onions, sliced
Fresh chives

Pre-heat the oven to 200C/Gas 6.
Stab the potatoes all over, then bake for 45 minutes or so.
Whilst the potatoes are cooking, fry the mushroom and peppers until soft. Set aside.
Split the potatoes in half, lengthways. Scoop out the flesh, taking care not to damage the shell of the potato, and put in a large bowl.
Spray the skins with Crisp N Dry/Frylight and bake for 10 minutes more.
Add the mushrooms, peppers, a tbsp. or so of Greek yoghurt, salt and pepper and 20g of the cheese, to the sweet potato flesh. Mash well.
When the skins have finished baking, put this mixture into the skins.
Slice the bacon thinly.Top the potatoes with the remaining cheese and the bacon.
Bake for 15 minutes, or until the bacon has cooked through and top with a tablespoon of the yoghurt, some chopped chives and sliced spring onions to serve.

This recipe is by Amy Jones.

 

[upndown]

FULLY LOADED SWEET POTATO SKINS - Serves 2

Syn Free, if using the cheese as HEX's

2 medium sweet potatoes
1 pepper, deseeded and diced
A small handful of diced mushrooms
3 slices of back bacon, all visible fat removed
80g mature reduced-fat Cheddar, grated
Total 0% Greek yoghurt
2 spring onions, sliced
Fresh chives

Pre-heat the oven to 200C/Gas 6.
Stab the potatoes all over, then bake for 45 minutes or so.
Whilst the potatoes are cooking, fry the mushroom and peppers until soft. Set aside.
Split the potatoes in half, lengthways. Scoop out the flesh, taking care not to damage the shell of the potato, and put in a large bowl.
Spray the skins with Crisp N Dry/Frylight and bake for 10 minutes more.
Add the mushrooms, peppers, a tbsp. or so of Greek yoghurt, salt and pepper and 20g of the cheese, to the sweet potato flesh. Mash well.
When the skins have finished baking, put this mixture into the skins.
Slice the bacon thinly.Top the potatoes with the remaining cheese and the bacon.
Bake for 15 minutes, or until the bacon has cooked through and top with a tablespoon of the yoghurt, some chopped chives and sliced spring onions to serve.

This recipe is by Amy Jones.

ooh I must try those soon Kathy - they look very naughty and synful!

 

[cloudy6]

ooh I must try those soon Kathy - they look very naughty and synful!

ME TOO!! If it wasn't so late and I had the ingredients I could almost go and make them right now lol. Fab recipe Kathy, you're amazing! xx

 

[chocko1]

Aw, thanks, Linda! Made me laugh, when you said about making them straight away! Think we'll be having them over the weekend. xx

 

[chazzdiver]

I'd already started eating this before I realised that I wanted to take a photo of it. I am loving this simple meal and no extra sauce is required to go with it!

It consists of :- a steak, peas, spinach, baked beans, Worcestershire sauce, soy sauce and white wine vinegar.

Just cook the steak till it's nearly done. Then add everything else and cook it, occasionally stirring till its all cooked through and lovely and sticky. Yum

Sent from my GT-I9300 using MiniMins.com mobile app

 

[chocko1]

SPICY LEEK AND WHITE BEAN STEW - Serves 4

Approx. 2 - 2.5 Syns per serving, if using olive oil

1 tbsp. olive oil - 6 Syns I find it cooks the leeks better than Frylight.
1 large onion, finely chopped
2 cloves of garlic, crushed
4 leeks, cut into large chunks
2 level tbsp. harissa paste - 3 Syns
400g cans chopped tomatoes
300ml vegetable stock
2 x 400g cans cannellini beans, drained and rinsed
Juice of 1 lemon
Large handful of chopped, fresh parsley

Heat the oil in a hob-proof casserole dish, add the onion and fry gently over a low heat until softened.
Add the garlic and leeks to the dish and cook for a further minute.
Stir in the harissa paste, chopped tomatoes and stock. Bring to a low simmer, season, then cook for 20 minutes.
Add the cannellini beans, then simmer for a further couple of minutes.
If you prefer a thicker sauce, simmer rapidly until the desired consistency is reached.
Taste and adjust the seasoning, if necessary, then stir in the lemon juice and parsley.

Lovely served with lovely, crusty, HEX bread. Can use butter beans in place of cannellini.

This recipe is from The Recipe Collection.

 

[chocko1]

CHICKEN PIZZA PASTA BAKE - Serves 2

Syn Free, if using cheese as HEX's

100g dried penne pasta
1 onion, finely diced
400g can chopped tomatoes
1 tbsp. tomato puree
1 tsp. dried oregano
1 tsp. dried basil
2 fat cloves of garlic, crushed
Pinch of sweetener/sugar
150g cooked, skinless chicken breast, chopped into small pieces
60g mature Cheddar cheese, grated

Cook the pasta according to pack instructions.
Spray a medium sized pan well with Frylight and soften the onion.
Stir in the tomatoes, tomato puree, oregano, basil, garlic and sweetener. Season with salt and pepper and simmer gently for 15-20 minutes.
Drain the cooked pasta, reserving a ladleful of the cooking water.
Stir the reserved water into the tomato sauce, a splash at a time, just to slacken it off to the consistency of a sauce.
Add the pasta and cooked chicken to the sauce and stir gently.
Spoon into a baking dish and scatter with the cheese.
Cook in a pre-heated oven 180C/Gas 4, for 10-15 minutes or until the cheese has melted and is golden and bubbling.

Lovely served with a side salad.

This recipe is by Abbe Townsend.

 

[cloudy6]

That one is going on the menu for sure! Yum x

 

[chocko1]

CHICKEN WITH MUSHROOMS AND BLACK BEAN SAUCE - Serves 4

1.5 Syns per serving

2 skinless chicken breasts, sliced
2 cloves of garlic, crushed
5cm root ginger, peeled and grated
350g open cup mushrooms, halved
4 spring onions, trimmed
4 tbsp. rice wine - 4 Syns
4 tbsp. black bean sauce - 2 Syns
200g baby pak choi

Spray a large, non-stick wok or frying pan well with Frylight, add the chicken and stir-fry over a high heat for 5 minutes or until pale golden.
Add the garlic, ginger and mushrooms and stir-fry for about 5 minutes, or until the mushrooms have softened.
Cut the spring onions in half lenthways, then into 4cm lengths.
Cut the pak choi into pieces lengthways.
Add the spring onions and the pak choi to the pan, along with the wine and black bean sauce. Stir-fry for 3 minutes or until the pak choi stems are tender.
Serve immediately with rice or noodles.

Dried noodles - Free.
Amoy, Straight to Wok Rice Noodles, 150g pouch - Free
Amoy, Straight to Wok Udon Thick Noodles, 150g pouch - 1 Syn

This is based on a recipe by Ocado.

 

[chocko1]

SAUSAGE AND CANNELLINI BEAN CASSEROLE - Serves 3

Syn Free, if using SW sausages

6 sausages
1 large onion, finely chopped
1 green pepper, deseeded and finely chopped or sliced
2 cloves of garlic, crushed
400g can chopped tomatoes
200ml passata
400g can cannellini beans, drained and rinsed
2 tbsp tomato puree
2 tbsp. fresh thyme leaves

Grill the sausages under a medium grill until cooked through.
While they are grilling, spray a non-stick pan well with Frylight and soften the onion, pepper and garlic. Much quicker with a lid on but don't forget to stir from time to time.
Add the chopped tomatoes, passata and puree and bring to a gentle simmer.
Pop the lid on and simmer for about 10 minutes.
Cut the cooked sausages in half, at an angle and add to the pan, along with the beans and chopped thyme. Stir through and cook for a couple more minutes, making sure everything has heated through. Season to taste with salt and black pepper.

Good with mashed potato or rice.

Could add in extra flavourings, if liked - cumin, chilli, etc.

This is based on a recipe by Abbe Townsend.

 

[chocko1]

MEXICAN SALMON, LENTIL AND QUINOA BOWL - Serves 2

0.5 Syn per serving, if using the honey

2 salmon fillets
Half tsp. cumin
3 cloves of garlic, crushed
1 level tsp. honey - 1 Syn (optional)
1 tsp. soy sauce
1 onion, finely chopped
1 red chilli, diced - remove the seeds first if you don't like it too spicy
1 tsp. smoked paprika
1 can of lentils, drained and rinsed
100g quinoa, thoroughly rinsed

Rub the salmon with the cumin, 1 of the crushed cloves of garlic, the honey and soy sauce and leave to one side.
Spray a non-stick pan well with Frylight and saute the onion, with a pinch of salt, until softening.
Add the chilli, garlic and smoked paprika.
Tip the lentils into the pan, add 100ml of water and cook for 15 minutes.
Tip the rinsed quinoa into a pan with 220ml of water and a pinch of salt. Bring to the boil, then turn down to a low simmer and cook, with the lid on, for 12 minutes.
Lift the lid off and turn off the heat. Fluff it with a fork, then leave to sit while you cook the salmon.
Spray a non-stick frying pan with Frylight and heat until hot.
Slice the salmon into large chunks and season with pepper.
Place the chunks, skin side down, into the pan and cook for 3-4 minutes.
Place all three dishes together on two warmed plates and enjoy!

Good served with a blob of FF Greek yoghurt, some freshly chopped coriander and the juice of one lime.

This is based on a Madeleine Shaw recipe and is lovely for a lunch time treat.

 

[lilili]

CHICKEN PIZZA PASTA BAKE - Serves 2

Syn Free, if using cheese as HEX's

100g dried penne pasta
1 onion, finely diced
400g can chopped tomatoes
1 tbsp. tomato puree
1 tsp. dried oregano
1 tsp. dried basil
2 fat cloves of garlic, crushed
Pinch of sweetener/sugar
150g cooked, skinless chicken breast, chopped into small pieces
60g mature Cheddar cheese, grated

Cook the pasta according to pack instructions.
Spray a medium sized pan well with Frylight and soften the onions.
Stir in the tomatoes, tomato puree, oregano, basil, garlic and sweetener. Season with salt and pepper and simmer gently for 15-20 minutes.
Drain the cooked pasta, reserving a ladleful of the cooking water.
Stir the reserved water into the tomato sauce, a splash at a time, just to slacken it off to the consistency of a sauce.
Add the pasta and cooked chicken to the sauce and stir gently.
Spoon into a baking dish and scatter with the cheese.
Cook in a pre-heated oven 180C/Gas 4, for 10-15 minutes or until the cheese has melted and is golden and bubbling.

Lovely served with a side salad.

This recipe is by Abbe Townsend.

Think I'll make this tonight minus the chicken as I'm having a green day.

Thank you Kathy

 

[chocko1]

AUBERGINE CURRY - Serves 2

Syn Free

1 aubergine, chopped into inch long cubes
1 onion, finely chopped
2 cloves of garlic, crushed
1 tbsp. freshly grated ginger
3 cardamom pods
1 tsp. chilli flakes, or to taste
1 tsp. cumin
1 tsp. turmeric
400g can chopped tomatoes
50g FF natural yoghurt

Sprinkle the chopped aubergine with salt and leave to the side for 30 minutes, to sweat.
Spray a non-stick pan well with Frylight and cook the onion for a few minutes.
Add the garlic, ginger and a pinch of salt and cook for 20 minutes, stirring occasionally. Add a splash of water if it looks like sticking.
In a separate pan, dry fry the cumin, chilli flakes, turmeric and cardamom for a minute, then add them to the other pan. Stir together and pour in the tomatoes.
Wash the salt off the aubergine and throw this in with the tomatoes and cook for half an hour.
After this time, remove the pan from the heat, stir in the yoghurt and grind in some salt and black pepper, to taste.

Good served with rice and garnished with fresh coriander.

This recipe is based on one by Madeleine Shaw.

 

[chocko1]

Think I'll make this tonight minus the chicken as I'm having a green day.

Thank you Kathy

You're welcome! Let me know what you think, with it being minus the chicken. Hope you enjoy it. x