Delicious meals with minimum ingredients.

[chocko1]

CHORIZO, LENTIL AND BEAN STEW - Serves 4

Approx. 1 Syn per serving

100g Sainsbury's diced chorizo - 5 Syns
1 large onion, finely sliced
2 cloves of garlic, crushed
2 carrots, peeled and diced
4 sage leaves, chopped finely
1 bay leaf
400g can chopped tomatoes
100g split red lentils
400g can beans - whichever you prefer
600ml vegetable stock

Spray a large, non-stick pan well with Frylight and cook the onion, until starting to soften. Quicker with a lid on.
Add the carrots and the garlic and continue to fry, stirring, for a few minutes.
Add the chorizo and the sage and continue to fry until all the oils have been released from the chorizo.
Tip in the tomatoes, beans, bay leaf, lentils and stock.
Bring to a simmer and simmer gently for, at least, 40 minutes, stirring frequently.
Season to taste.

Good served with mash and lots of veggies. You could also try it with some HEX crusty bread and, if you have a sprig of fresh rosemary, you could pop that in with the sage.

Another recipe based on one from The Ordinary Cook blog.

 

[chocko1]

NEW POTATOES WITH A CHORIZO AND TOMATO SAUCE (or for with pasta) - Serves 4

A smidgen over 1 Syn per serving

100g Sainsbury's diced chorizo - 5 Syns
2 cloves of garlic, finely chopped
1 red chilli, deseeded and finely chopped
400g passata
1 tbsp. tomato puree
2 tbsp. capers
New potatoes

Scrape the new potatoes and place in a pan. Add half tsp. to the water and cook until tender.
Whilst the potatoes are cooking, fry the chorizo in a pan until the oils are running.
Add the garlic and chilli and cook for a minute or so.
Add the tomatoes, puree and capers. Season with a little salt and some pepper.
Simmer until the potatoes are cooked and drained.
Serve the chorizo sauce with the new potatoes.

If you like, you can add mint leaves to the potatoes whilst they are cooking.
The new potatoes are best topped with some Synned butter too but are still delicious without.

Also good served with pasta.

This is slightly altered from a recipe from the Ordinary Cook site.

 

[chocko1]

CHICKEN CACCIATORE - Serves 2

Syn Free

1 red onion, thinly sliced
2 large cloves of garlic, diced
400g can chopped tomatoes
1 tbsp. chopped rosemary leaves
1 tbsp. dried oregano
1 chicken stock cube
2 skinless chicken breasts
Large handful of basil leaves

Spray a large, non-stick pan well with Frylight and fry the onion and garlic, over a medium heat, until soft. Quicker with a lid on. Add a little water, if sticking.
Add the tomatoes, rosemary, oregano and three quarters of the basil.
Half fill the tomato can with boiling water and a chicken stock cube. Stir to dissolve, then add to the pan. Let it boil for 10 minutes.
Pre-heat the oven to 180C/Gas 4.
Put the chicken breasts between two pieces of cling-film and bash with a rolling pin until equally flattened.
Put both breasts into an oven-proof dish and pour the sauce over. Bake for 20 minutes, or until the chicken is thoroughly cooked and serve on a warmed plate, accompanied by potatoes and veg.

This recipe (minus the Frylight) is from the She Cooks, She Eats site.

 

[chocko1]

PEA AND HAM SOUP - Serves 4

Syn Free

1 onion, finely chopped
1 medium potato, peeled and diced
1 litre ham or vegetable stock
400g frozen peas
200g cooked ham

Spray a large, non-stick pan well with Frylight and cook the onion until softening.
Stir in the potato, with the stock. Simmer gently for 10 minutes or until the potato is soft.
Stir in the peas. Bring to the boil and cook for 3 minutes.
Remove from the heat and blend, before returning to the pan, along with the chopped/sliced ham. Season to taste.
Reheat thoroughly and serve.

Could garnish with spring onions.

This recipe is from the Spar UK recipes.

 

[chocko1]

PASTA WITH BUTTERNUT SQUASH AND ROASTED RED PEPPER SAUCE - Serves 4

Syn Free or 1.5 Syns, if using 1 tbsp. olive oil

1 large cauliflower, cut into medium-sized florets
4 cups of BNS
1 large red pepper, deseeded and sliced into 1-inch strips
Half to three quarters of a cup of vegetable stock
8 ounces whole wheat pasta
1 tbsp. olive oil - 6 Syns (optional)

Pre-heat the oven to 200C/Gas 6.
Line two baking trays with baking parchment and spray with Frylight.
Put the cauliflower florets, BNS and the pepper strips into a large food bag and drizzle with the oil. Move the veg around in the bag until it is coated with the oil.
Spread the veg out on the two trays. They may also need spraying with Frylight.
If just using Frylight, spread all the veg out and spray well.
Season with salt and pepper.
Roast the veg for 20 minutes, turn over and roast for a further 20 or until tender and beginning to brown.
Meanwhile, be cooking the pasta, according to pack instructions.
Put half a cup of stock into a food processor, along with the BNS and strips of pepper. Process until smooth.
If the sauce is too thick, add the remaining stock. Check and alter the seasoning, if necessary. Re-heat the sauce in a small pan.
In a large bowl, combine the sauce, cooked pasta and cauliflower.
Serve in warmed bowls.

This recipe is from the site, Oh My Veggies.

Really good sprinkled with HEX grated/shaved Parmesan or Cheddar.

 

[chocko1]

SAUSAGE AND BUTTER BEAN HOTPOT - Serves 4

Syn Free, if using SW sausages, otherwise 2 Syns per serving

8 sausages
1 fresh chilli, deseeded and finely chopped
1 clove of garlic, crushed
1 small onion, finely chopped
400g can chopped tomatoes
215g can butter beans in water, rinsed and drained
1 bay leaf

Brown the sausages all over, either under the grill or in a non-stick frying pan, sprayed well with Frylight.
Add the onion to the pan and cook until beginning to soften (I use frozen, as it softens really quickly).
Add the chilli and the garlic and cook for 2 minutes.
Add the tomatoes, butter beans and the bay leaf. Season with pepper (no salt yet, as it will toughen the beans).
Stir to combine the ingredients, then cook over a gentle heat for, at least, 20 minutes, until you have a rich tomato sauce. Season to taste with salt.

Good with mash and a green veg.

This recipe is based on one by The Ordinary Cook, with one adjustment.

 

[chocko1]

CHICKEN, BACON AND ASPARAGUS - Serves 4

Syn Free

1 large bunch of asparagus, each stalk cut into 4 pieces
4 cloves of garlic, crushed
1 tbsp. ground ginger
3 skinless chicken breasts, cut into strips
8 rashers of bacon, all visible fat removed, cut into strips
150ml reduced-salt chicken stock
2 tbsp. reduced-salt soy sauce
Juice of 1 lemon

Spray a large, non-stick pan well with Frylight and cook the asparagus and garlic for about 4 minutes.
Add the ground ginger and stir through. Remove contents from the pan, into a bowl.
Add the chicken strips to the pan and cook through. Remove from the pan.
Fry or grill the bacon, until crisp. Remove from the pan.
Pour in the stock and soy sauce and stir, scraping the bottom of the pan.
Tip in the bacon, chicken and asparagus, stirring to combine.
Turn off the heat, squeeze over the lemon juice and taste. Add more lemon juice, seasoning and soy sauce, as needed.
Serve immediately.

This recipe is by Amy Jones.

 

[chocko1]

VEGETARIAN CHILLI - Serves 4

Syn Free

1 small pumpkin or BNS, peeled and cut into chunks
1 onion, finely chopped
5 carrots, dragged into ribbons with a potato peeler
1 green pepper, deseeded and finely chopped
250g mushrooms, sliced
Half a teaspoon of Chilli powder, or to taste
1 teaspoon of ground cumin, or to taste
2 x 400g cans beans of your choice
400g can chopped tomatoes

Spray a large, deep frying pan with Frylight and fry the onions until soft.
Add the green pepper, carrot ribbons and mushroom slices and fry for about 5 minutes.
Add some pepper to taste, half a teaspoon of chilli powder and a teaspoon of ground cumin.
Stir well before pouring in the tomatoes and the beans. Red kidney beans and chickpeas are good but use whatever you prefer.
Add the chunks of pumpkin or squash and stir together.
Bring to the boil, then simmer gently for 25 minutes. Check the seasoning and alter, if necessary.


Good served with rice or in a baked potato, especially with HEX cheese grated over.

If you prefer it with more of a kick, try adding some chipotle paste (Discovery Chipotle Paste - 2 level tsp. = 0.5 Syn) or extra chilli powder.

This recipe is based on one from the Good Food magazine.

 

[chocko1]

CHICKEN AND CHORIZO IN TOMATO SAUCE - Serves 2

2.5 Syns per serving

4 skinless chicken thighs (if you're hungry, use 6)
1 red pepper, deseeded and sliced lengthways
Handful of chestnut mushrooms, sliced
400g can chopped tomatoes
100g Sainsbury's diced chorizo - 5 Syns
A handful of fresh basil leaves
2 cloves of garlic, crushed

Throw the chorizo into a pan, over a medium heat. Fry until browned on all sides. It should go crispy too. Remove and set to one side.
Fry the mushrooms and pepper in the chorizo oil, for 3-5 minutes or until they develop some colour.
Remove the mushrooms and pepper from the pan, turn up the heat and add the chicken. Cook until browned on both sides.
Turn the heat down and let the pan cool a little before adding the garlic. Fry for 30 seconds, then add the canned tomatoes.
Give it a quick stir, then add the mushrooms and peppers back to the pan.
Cover and cook on a low heat for about 15 minutes. Check the chicken is thoroughly cooked.
Place the chicken onto warmed plates and cover with foil.
Stir the torn, fresh basil into the tomato sauce, season with black pepper and pour over the chicken.
Tip the chorizo over the sauce and serve immediately.

Good served with SW baby roasties and some green veg. Also tasty with HEX cheese grated over.

This recipe is based on one by Gareth Hanson.

 

[chocko1]

SPICY TURKEY MEATBALLS - Serves 3-4

Syn Free

400g turkey mince
1 clove of garlic, crushed
1 chilli, deseeded and finely chopped
2 tsp. Italian seasoning

TOMATO SAUCE:

400g can chopped tomatoes
1 clove of garlic, crushed
1 onion, finely chopped
2 tbsp. tomato puree
2 tbsp. balsamic vinegar
Baby spinach leaves

Pre-heat the oven to 180C/Gas 4.
Combine the turkey mince, 1 crushed clove of garlic, the Italian seasoning and the finely chopped chilli. Make sure it is all well mixed.
Take small handfuls of the mixture and roll into small balls.
Place the meatballs into an oven-proof dish and bake in the oven for approx. 25 minutes.
Spray a non-stick pan well with Frylight and cook the onion until softened.
Tip the cooked onion, balsamic vinegar, tomato puree and the tomatoes into a blender and blitz until smooth.
Pour into a pan, season to taste and heat over a low heat for, at least,20 minutes.
Once the sauce has reduced, add the spinach leaves, stir and pour over the meatballs.
Cook for a further 15 minutes, in the oven.

Good served with pasta, SW wedges or rice and also good with HEX cheese grated over.

 

[chocko1]

BBQ CHICKEN - Serves 8

1.5 Syns per serving

8 skinless chicken thighs, on the bone
2 tbsp. lemon juice, plus wedges to serve
20g butter, to serve

FOR THE MARINADE:

125g 0% fat natural yoghurt
4 fat cloves of garlic, crushed
A thumg-sized piece of ginger, peeled and grated
Half tsp. red chilli powder
1 tsp. ground cumin powder
1 tsp. garam masala
1 tbsp. vegetable oil - 6 Syns

Using a sharp knife, slash the chicken thighs 3 times, going all the way down to the bone - this allows the marinade to seep in and ensures quicker and more even cooking.
Toss the lemon juice and 1 tsp. salt in a bowl and leave to marinate for one hour.
Blend together all the marinade ingredients. Pour over the chicken and marinate, covered, in the fridge, for 3-4 hours or, preferably, overnight.
Heat the barbecue to a medium/high heat, or heat your grill to its highest setting and line a baking tray with foil.
Put the chicken on the BBQ and cook, turning often, for 20-25 minutes, until charred and cooked through. (Or grill on the foil lined tray until charred on both sides and cooked through).
Top the chicken with the butter and leave to melt.
Good served with spiced SW wedges, salad and the lemon wedges.

 

[chocko1]

LEMON AND PARMESAN CHICKEN - Serves 4

3 Syns for the whole recipe, if using the breadcrumbs and Parmesan as part HEX's

40g fresh breadcrumbs
Finely grated rind of half a lemon
15g Parmesan, finely grated
4 boneless, skinless chicken breasts (about 175g each)
50g Boursin Light - 3 Syns
4 rashers smoked bacon, all visible fat removed

Pre-heat the oven to 200C/Gas 7.
Mix the breadcrumbs, lemon rind and Parmesan together.
Spray a shallow oven-proof dish with Frylight.
Place the chicken breasts in the dish and spread the Boursin evenly over them.
Press the breadcrumbs on top of the Boursin and season with black pepper.
Snip the bacon into pieces and scatter evenly over the top of the Boursin.
Bake for 25 minutes, or until the topping is crisp and lightly browned and the chicken is cooked through.

Lovely served with SW chips and a fresh, crunchy salad.

This recipe is based on one from the Easy Cook magazine.

 

[chocko1]

FISH CURRY - Serves 4

2 Syns per serving, if using the higher Synned curry paste

4 portions of white fish fillets
1 thumb-size piece of ginger, grated
2 cloves of garlic, crushed
4 level tbsp. curry paste of your choice - see below
400g chopped tomatoes
Handful of coriander
1 chilli, deseeded and finely sliced (optional)

Spray a non-stick pan well with Frylight and fry the onion until softened. Quicker with a lid on but I use frozen onion, which softens much more easily.).
Add the garlic and the ginger and cook for a few more minutes, before adding the curry paste and cook for a further 5 minutes.
Pour in the chopped tomatoes and simmer on a low heat for 30 minutes.
Put the fish fillets into the curry sauce and cook until cooked through - about 10 minutes.
Garnish with chopped coriander and sliced chilli, if using.

Patak's Madras Curry Paste - 1 level tbsp. = 2 Syns
Tikka Masala - 1 level tbsp. = 2 Syns
Korma - 1 level tbsp. = 1.5 Syns
Mild - 1 level tbsp. = 2 Syns
Tandoori - 1 level tbsp. = 0.5 Syn
Vindaloo - 1 level tbsp. = 2 Syns

This recipe is from the cherry and cupcakes site.

 

[chocko1]

ROAST CHORIZO CHICKEN - Serves 4

Approx. 3 Syns per serving

500g new potatoes
1 tbsp. olive oil - 6 Syns
8 skinless and boneless chicken thighs (approx. 500g)
1 tsp. smoked paprika
Handful of fresh thyme or 1 tsp. dried thyme
115g Sainsbury's diced chorizo - approx. 6 Syns
4 ripe tomatoes or 150g cherry tomatoes
2 cloves of garlic

Pre-heat the oven to 220C/Gas 7.
Halve or quarter the potatoes and place in a large, non-stick roasting tin.
Toss with the olive oil, season with salt and black pepper and cook for about 15 minutes.
Cut the chicken thighs in half, add the smoked paprika.
Scatter with half the thyme leaves, stir through and set aside.
When the potatoes have been roasting for 15 minutes, give them a stir, then nestle the chicken and tomatoes into the roasting tin.
Scatter with the garlic, chorizo and the remaining thyme leaves, then season with salt and pepper.
Spray with Frylight and return to the oven to roast for 20 minutes more, stirring halfway, or until the chicken is thoroughly cooked through and the potatoes and tomatoes are turning golden brown and crisp at the edges.

This recipe is by Jane Hornby, with some slight tweaks.

 

[chocko1]

CUMIN SPICED LAMB BURGERS WITH TZATZIKI - Serves 2

5.5 Syns per serving - good for days when you have Syns to spare.

500g extra lean lamb mince - M+S extra lean minced lamb - 10 Syns
Half an onion, very finely chopped
2 cloves of garlic, very finely chopped
Half tsp. ground cumin
Half tsp. paprika

FOR THE TZATZIKI:

100g Total 2% Greek yoghurt - 1 Syn
2 medium courgettes
About 20 mint leaves, shredded
2 cloves of garlic, finely chopped
Juice of half a lemon

Put all the burger ingredients into a bowl and mix well.
Mould the mixture into four small burgers of a similar size and leave in the fridge until required.
To make the Tzatziki, grate the courgette on the coarse side of a box grater. Gently squeeze out any excess moisture (best wrapped in a clean tea-towel and squeezed over the sink), then add the mint, lemon juice, garlic, yoghurt and some cracked black pepper.
Mix well, cover and leave in the fridge until needed.
To serve, grill the burgers, leaving them just moist on the inside - this will take about 4 minutes on both sides.
Serve on toasted HEX bread rolls, with a dollop of tzatziki on top.
Lovely with SW fries and a salad.

This recipe is taken from the hungryhealthyhappy.com site.

 

[chocko1]

MOZZARELLA CHICKEN - Serves 2

Syn Free, if using the mozzarella as HEX's

2 skinless chicken breasts, cut in half
Half a medium onion, thinly sliced
1 clove of garlic, crushed
227g can chopped tomatoes
2 tbsp. tomato puree
1 tsp. dried oregano
120g ball reduced-fat mozzarella, drained and sliced


Can add 50g pitted green or black olives too, if you like. 8 olives = 1 Syn

Season the chicken pieces with salt and pepper.
Spray a large, non-stick frying pan with Frylight and place over a high heat.
Cook the chicken on each side for three minutes or until lightly browned and cooked through. Transfer to a plate.
Reduce the heat to Low, spray a little more Frylight into the pan and cook the onion until softened and lightly browned, stirring.
Add the garlic and cook for a few seconds.
Pour in the tomatoes, then stir in the puree, oregano, 200ml cold water and the olives, if using.
Bring to a gentle simmer and cook for 10 minutes, stirring regularly until fairly thick. Season to taste.
Pre-heat the grill to its hottest setting. Place the chicken in the sauce and warm through gently, in the pan, for 2-3 minutes.
Top with the sliced mozzarella and sprinkle with black pepper. Place under the hot grill and cook for 2-3 minutes or until the cheese melts.

Lovely served with mash and some fresh veg.

This recipe is by Justine Pattison.

 

[chocko1]

CHICKEN, CHORIZO AND BUTTERBEAN STEW - Serves 2

2.5 Syns per serving

2 skinless, boneless chicken breasts
100g Sainsbury's diced chorizo - 5 Syns
1 small onion, finely chopped
2 cloves of garlic, crushed
400g can chopped tomatoes
400g can butter beans, rinsed and drained
1 pint of chicken stock
Handful of chopped spinach
Handful of chopped coriander

Pre-heat the oven to 160C/Gas 2-3.
Spray a casserole dish with Frylight and fry the chicken breasts until sealed.
Add the chorizo and cook until the oils run.
Add the onion and garlic, reduce the heat and cook for 5 minutes, stirring occasionally.
Add the smoked paprika and cook for a few minutes, stirring.
Pour in the chopped tomatoes and chicken stock and stir well. Put the lid on the dish and place in the oven. Cook for one and a half hours.
Add the butter beans, coriander and spinach. Put back in the oven for 15 minutes.
If it is too liquidy when the cooking time is over, place on the hob and boil rapidly until the desired consistency is reached.

Good served with mash and veg or HEX crusty bread.

This is a recipe from Laurel Loves, with a few minor tweaks.

 

[chocko1]

SPICY CHORIZO BAKE - Serves 2

2.5 Syns per serving, if using the breadcrumbs and cheese as part HEX's

100g Sainsbury's diced chorizo - 5 Syns
Approx. 250g whole-wheat penne pasta
1 medium onion, finely chopped
400g can chopped tomatoes
Tomato puree
Handful of chopped, fresh basil
1 slice of wholemeal bread, whizzed into crumbs
40g mature Cheddar, grated
Hot chilli powder

Spray a non-stick frying pan with Frylight.
Once heated, fry the chorizo and onion together, until the onion begins to soften.
Tip in the tomatoes and basil, adding as much, or as little, hot chilli as you like.
Simmer the mixture for 15 minutes, stirring occasionally.
Add tomato puree (and water, if necessary) to the mixture, as it cooks, to prevent it from drying out.
Cook the pasta for 8 minutes, timing it so it is ready when the 15 minutes cooking time of the chorizo mixture is ready. Drain and rinse.
Pre-heat the oven to 180C/Gas 4.
Tip the pasta into the chorizo mixture and stir together well.
Tip this into a warmed casserole dish.
Sprinkle the breadcrumbs evenly over the top of the mixture, finishing with a layer of grated cheese. Cook for 15 minutes in the oven.
Serve on heated plates with a side of salad.

This recipe is from Harry Roberts, with a few tweaks.

To make the breadcrumbs, just blitz bread in a food processor and spread out on a baking tray. Leave, open to the air all night and, by the morning, they should have dried up sufficiently.
Kathy

 

[chocko1]

VEGGIE LENTIL SPAG BOL - Serves 4

1.5 Syns per serving

1 tbsp. olive oil - 6 Syns
150g red lentils
1 leek, finely chopped
1 onion, finely diced
1 carrot, finely diced
6 mushrooms, finely chopped
3 cloves of garlic, crushed
500g passata/chopped tomatoes
400ml vegetable stock
About 4 tbsp. tomato puree

Heat the oil in a large pan. Sweat off the veg until fairly soft.
Add the lentils, along with the passata and stock.
Cover and cook for about 30 mins. Take the lid off for the last 10 minutes to reduce the sauce.
When the desired consistency is reached, toss the sauce together with some cooked spaghetti.

Good sprinkled with grated HEX cheese. Also good with added herbs (oregano?).

This recipe is from the well worn whisk site.

 

[chocko1]

SPANISH CHICKEN TRAYBAKE - Serves 4

2.5 Syns per serving

1kg. skinless chicken thighs and drumsticks
1kg. salad potatoes (like Charlotte) - halved
200g Sainsbury's diced chorizo - 10 Syns
2 tsp. smoked paprika
2 tsp. cumin seeds
1 tbsp. white wine vinegar
1 lemon, cut into 8 long chunks
1 red onion, cut into chunky slices

Pre-heat the oven to 190C/Gas 5.
Tip all the ingredients into a baking tray. Mix well and spray with Frylight.
Roast for about 50 minutes - 1 hour, turning frequently so the ingredients are coated in the chorizo oils, as they begin to be released.
Check the chicken and potatoes are thoroughly cooked through before serving.

Lovely served with a huge, crunchy salad and some crusty HEX bread, if you like.

This recipe is based on one from the Well Worn Whisk site.