Delicious meals with minimum ingredients.

[chocko1]

MEXICAN CHICKEN STEW IN THE SLOW COOKER - Serves 4

1 Syn for the whole recipe

1 medium onion, chopped
1 small red onion, chopped
1 red pepper, deseeded and chopped
400g can kidney beans, rinsed and drained
3 cloves of garlic, crushed
Half tsp. dark brown sugar - 0.5 Syn
2 tsp. Discovery chipotle paste - 0.5 Syn - more or less, to taste
400g can chopped tomatoes
4 skinless, chicken breasts

Add everything to the slow cooker and cook for 2 hours on High or 4 hours on Low. Shred the chicken with two forks and stir through, before serving.

Good served with rice and garnished with some chopped coriander.
This is also lovely topped with some fried, diced chorizo pieces. Sainsbury's diced chorizo is 5 Syns per 100g.

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

 

[chocko1]

TOMATO, WATERCRESS AND GOAT'S CHEESE RISOTTO - Serves 4

Syn Free, if using the goat's cheese as HEX's

1 large white onion, finely diced
3 cloves of garlic, crushed
250g risotto rice
220g of small tomatoes, such as Piccolo or cherry, halved
100g watercress
600-750ml vegetable stock
100g goat's cheese, torn into chunks

In a large pan sprayed with Frylight, lightly fry the onion and garlic until soft.
When soft, add the rice and stir well.
Add half the tomatoes and a splash of stock. Stir constantly until all the stock has been absorbed, then add a little more.
Repeat, as above, until the rice is cooked to your liking.
Add the remaining tomatoes, the goat's cheese and the watercress.
Stir through until the cheese is completely melted and the watercress evenly distributed.
Serve immediately.

This recipe is by Amy Jones from shecookssheeats.co.uk.

 

[chocko1]

SPICED RED LENTIL AND BNS SOUP - Serves 4

1.5 Syns per serving

1 tbsp. olive oil - 6 Syns
1 large onion, finely chopped
2 cloves of garlic, finely chopped or crushed
2 carrots, finely grated
300g BNS, peeled, deseeded and chopped
2 tsp. smoked paprika
2 tsp. ground cumin
Half tsp. cayenne pepper
300g red lentils
1.5 litres vegetable stock

Heat the oil in a large, non-stick pan. Add the onion and cook until soft - quicker when covered with a lid and stirring from time to time.
Stir in the garlic and carrots and continue to cook for 5 minutes.
Add the BNS and the spices, tossing together well and cooking for 1 minute.
Stir in the lentils, mixing them into the spices.
Pour in the stock, bring to a simmer and cook for 20 minutes or until the veg is tender and the lentils soft.
Allow to cool slightly then, using a handheld blender, mix until smooth and creamy.
Ladle into warmed bowls.

Good with a dollop of FF Greek yoghurt on top and served with a HEX chunk of crusty bread.

This is based on a Booths recipe.

Could add finely chopped celery in, at the same time as adding the carrots.

 

[chocko1]

PORK FILLET WITH RED ONIONS BRAISED IN BALSAMIC VINEGAR - Serves 3 to 4 dependant on how big the fillet is (or how hungry you are!)

Syn Free

1 whole Pork Fillet, visible fat removed.
2 red onions, sliced
2 cloves garlic, peeled but left whole
250ml Balsamic Vinegar
Pepper to taste

Brown the whole fillet in a pan using a few sprays of fry light. Add the sliced onions & garlic cloves to lightly colour.
Place the fillet, onions & garlic into an ovenproof dish, and pour over the vinegar.
Cover with foil and place in the oven at 180 for 45 minutes.
Remove the foil and cook for a further 30 minutes.

The pork will start to fall to pieces and be really tender.

Serve with veg of your choice. I like mashed swede & carrot as it soaks up the caramelised vinegar, and I don't feel I need potatoes.

 

[chocko1]

CAJUN SPICED FISH - Serves 4

1.5 Syns per serving

1 tsp. - 1 tbsp. olive oil - 6 Syns (based on 1 tbsp.)
4 x 6oz. pieces of white fish
Three quarters of a cup of finely chopped onion
2 cloves of garlic, crushed
Three quarters of a cup of finely diced, deseeded green pepper
Two and a half cups of chopped fresh tomatoes
1 tbsp. Cajun seasoning

In a deep pan, cook the onion and garlic in the oil, over a medium heat, until soft.
Add tomatoes, peppers and spice.
Stir and cook until the tomatoes are soft.
Lay the fish fillets in the sauce, cover and cook on medium-low heat, until the fish flakes easily, approx. 12-15 mins.
To serve, place the fish onto warmed plates and spoon the sauce over the top. Serve immediately.

Good with baby new potatoes and a green veg., such as tender-stem broccoli.

This recipe is based on one from the Skinny Taste.com site.

 

[chocko1]

GRILLED TANDOORI CHICKEN - Serves 4

Less than 1 Syn per serving

500g boneless and skinless chicken breast
1 cup of FF natural yoghurt
1 tbsp. tandoori masala
Juice of 1 lime
Juice of 1 lemon
1 tbsp. coriander powder
1 tbsp. cumin powder
1 level tbsp. garlic and ginger paste - 1 Syn
1 tsp. olive oil - 2 Syns

Cut deep grooves into the chicken but do not cut all the way through.
Mix all the ingredients (except the chicken) together.
Add quarter of a teaspoon of salt and half a teaspoon of coarse black pepper. Mix well.
Coat the chicken with the mixture, ensuring the mix is inserted into the grooves.
If possible, cover with cling film and leave overnight in the fridge. If this is not possible, leave for at least 30 minutes in the fridge but longer is definitely preferable.
Spray the chicken with Frylight, wrap in tin foil and place in a pre-heated oven, Gas 4, 180 degrees, for 40 minutes to one hour, ensuring the chicken is thoroughly cooked through prior to serving.

Lovely as a starter or light lunch, served with salad or make it more substantial by cramming the fillets into a wholemeal pitta bread (Synned).

This recipe is taken from the Healthy Indian Recipes site.

 

[chocko1]

ORANGE, SOY AND MAPLE CHICKEN - Serves 3

4 Syns for the whole recipe

3-4 skinless chicken breasts, chopped into bite-sized pieces
3 tbsp. dark soy sauce
2 level tbsp. maple syrup - 4 Syns
1 small orange, juice only
1 pepper, deseeded and chopped into fine strips
1 carrot, grated
1 handful of frozen peas

Place the chopped chicken into a small bowl and then pour over the soy sauce, maple syrup and orange juice, stirring well to combine.
Cover with cling film and chill until needed.
Heat a non-stick frying pan and tip the chicken and marinade in.
Cook over a medium heat until the chicken is thoroughly cooked through and the sauce has reduced a little.
Tip in the veg and stir-fry for a few minutes.

Good served with Syn-Free noodles or rice.

Could use honey, instead of maple syrup but don't forget to up the Syn value to 5 instead of 4.

Could also try with lime juice, a bit of lemongrass and some chopped coriander for a more Thai flavour.

This recipe is by Katie Brysen from the feedingboys site.

 

[chocko1]

SPINACH AND FETA CHICKPEA BURGERS - Makes 4 - 6

Syn Free, if using the Feta as part HEX'S (45g Feta = 1 x HEX)

360g drained chickpeas
1 egg
120g Feta cheese, cut into 1cm dice
40g spinach, finely chopped
3 tbsp. fresh parsley, chopped
2 spring onions, thinly sliced

Pre-heat the oven to 190C/Gas 5.
Add the chickpeas and the egg to a food processor and process for 30 seconds, or until a thick, smooth paste has been formed.
Add the Feta, spinach, parsley and spring onions to the paste, season with plenty of black pepper and a touch of salt (don't forget the Feta is quite salty already)and mix together well.
Shape the mixture into burger shapes and place them on a baking tray, lined with non-stick baking parchment.
Place in the oven for about 40 minutes, until firm and golden.

This recipe is taken from the site - amuse-your-bouche.com

 

[chocko1]

CREAMY CHORIZO AND GOAT'S CHEESE ONE POT MAGIC PASTA - Serves 2

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

170g dried linguini or spaghetti
Half an onion, finely chopped
1 fat clove of garlic, peeled and chopped
100g Sainsbury's diced chorizo - 5 Syns
Half a red pepper, deseeded and cut into strips
150g canned, chopped tomatoes
500nl vegetable or chicken stock
1 dessertspoonful of creamy goat's cheese
Squeeze of lemon juice

Place all the ingredients, apart from the goat's cheese and lemon juice, into a deep frying pan or wok, with a snug fitting lid. Slowly bring to a simmer.
Once the pasta has softened, stir well.
For the last few minutes of cooking, remove the lid, stir in the cheese and a squeeze of lemon juice to lift the flavour. Season to taste.

Good served sprinkled with grated Parmesan.

This recipe is based on one from the fussfreeflavours.com site.

 

[chocko1]

BAKED RICE AND EGG POTS WITH ROAST VEGGIES - Serves 4

1.5 Syns per serving, if using the cheese as part HEX's

500g mixed veg, peeled and cut into approx. 1.5cm cubes - Great for using up those last bits of veg at the bottom of the salad cooler - BNS, pumpkin, carrots, onion, peppers, parsnips, etc.
1 tbsp. olive oil - 6 Syns
2 cloves of garlic, crushed
250g cooked wholegrain rice
4 eggs
100g mature cheese, grated

Pre-heat the oven to 200C/Gas 5.
Place the prepared veg, oil and garlic into a roasting tin and give a good stir round to mix. As the original recipe uses 2 tablespoons of olive oil, instead of one, I spray the veg with Frylight at this stage too.
Season with salt and pepper and cook until soft and golden, Stir once during cooking and re-spray with Frylight, if necessary.
Reduce the oven temperature to 180C/Gas 4.
Mix the cooked rice and cooked veg together, then divide the mixture between 4 small dishes or pour into one, large gratin dish.
Make a well in the centre of the mixture in each dish (4 wells in large gratin dish) and pour in an egg.
Top with a sprinkling of grated cheese and bake for 15-20 minutes or until the whites have set but the centre of the eggs still has some wobble.

Serve immediately with a serving of extra veg.

This recipe was originally commissioned by Go Compare but I found it on the fussfreeflavours.com site.

 

[chocko1]

CHICKEN AND PESTO BURGERS - Makes 4

2.5 Syns per burger

2 skinless chicken breasts
1 courgette, grated
2 cloves of garlic, crushed
4 level tbsp. red pesto - 10 Syns

Whizz the chicken in a food processor until it is minced (either that or buy ready prepared chicken mince).
Place the mince into a bowl with the pesto, crushed garlic, grated courgette and some salt and black pepper, to taste.
Form the mince into four burger shapes.
Spray a non-stick frying pan with Frylight and cook the burgers for about 12 minutes, turning a few times.
Once thoroughly cooked, assemble on some HEX wholemeal rolls with some sliced tomato and rocket leaves.

If you want a little 'mayo' with your burgers (and have Syns to spare) try mixing 4 tbsp. FF Greek yoghurt with 4 level tbsp. red pesto (10 Syns) and spreading it over your burgers, before adding the top of the bread roll. Enjoy!

This recipe is by Dannii Martin from hungryhealthyhappy.co.uk

 

[chocko1]

SPINACH, CHEESE AND GNOCCHI BAKE - ~Serves 4

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

500g gnocchi, cooked without fat - 10 Syns
1 bag of baby spinach leaves
1 red onion, thinly sliced
120g mature Cheddar cheese, grated
200ml vegetable stock
200g Quark
2 eggs

Pre-heat the oven to 200C/Gas 6.
Cook the gnocchi, according to pack instructions, without adding any fat. Drain and set aside.
Wash the spinach and shake to dry. Add to a pan, over a high heat and stir until wilted. Set aside and reduce the heat to medium.
Spray the pan with Frylight and fry the onion until softened. Quicker with the lid on, stirring from time to time.
In a measuring jug, mix together the stock, Quark, eggs and seasoning to taste. Add to the pan and heat through, stirring.
Add 100g of the cheese. Stir through, to melt, adding splashes of water if it seems too thick.
Add the drained gnocchi to the sauce, along with the spinach.
Pour into a dish, top with the remaining cheese, then bake for about twenty minutes or until golden and bubbling.

This recipe is by Amy Jones (shecookssheeats.co.uk)

 

[chocko1]

CHICKEN CHOW MEIN - Serves 6

Syn Free

3 skinless chicken breasts, thinly sliced
2 tbsp. red wine vinegar
4 cloves of garlic, crushed
8 tbsp. dark soy sauce
1 tbsp. ground ginger
1 tbsp. Chinese 5 Spice
400g dried egg noodles
300g of stir-fry veg
8 spring onions, sliced
225g can of water chestnuts, drained and sliced

Mix the red wine vinegar, crushed garlic, soy sauce, ginger and Chinese 5 Spice together.
Pour over the sliced chicken and stir to coat. Leave, covered, in the fridge to marinate for, at least, an hour.
Cook the noodles according to pack instructions and set aside.
Spray a large frying pan or wok with Frylight and fry the chicken for five minutes over a medium/high heat.
Add all the veg and cook for five minutes more.
Tip the cooked noodles into the pan, pouring in the marinade juices too.
Stir-fry on High for five more minutes, mixing everything together well.
Serve immediately in warmed bowls.

This is another recipe by Amy Jones (shecookssheeats.co.uk).

 

[chocko1]

SLOW COOKER CHICKEN TIKKA MASALA - Serves 4-6

Approx. 2 Syns per serving, based on 4 servings

680g boneless, skinless chicken thighs, cut into bite-sized pieces
1 large onion, diced
3 cloves of garlic, crushed
1-inch piece of whole ginger, peeled and grated
2 tbsp. tomato puree
1 to 2 tbsp. garam masala
2 tsp. paprika
400g can chopped tomatoes
180ml light coconut milk - 7 Syns
Chopped coriander

Put the chopped chicken into a large slow cooker.
Stir in the onion, garlic, ginger, tomato puree, 1 tbsp. garam masala, paprika and salt, to taste. Stir until the chicken is covered in the spices.
Stir in the chopped tomatoes.
Cover the slow cooker and cook for 4 hours on High or 8 hours on Low.
Fifteen minutes before the end of cooking, stir in the coconut milk.
If you want it thicker, leave the slow cooker uncovered for the last 15 minutes.
Taste and add more salt and garam masala, if needed.

Lovely served on boiled rice, topped with the chopped coriander.

Can be refrigerated up to 3 days or frozen for up to 3-4 months.

Although this recipe is delicious as the recipe is stated, if you have time, marinate the chicken in half a cup of FF yoghurt for up to 6 hours. Shake to remove the excess yoghurt before transferring to the slow cooker.

Also, although I usually throw everything into a slow cooker, without pre-cooking anything (always think it defeats the object a bit), again, if you have time, sauté the onion and garlic in some Frylight until softened. Then stir in the ginger, tomato puree and spices until fragrant. Add to the slow cooker. Although the recipe above is delicious, this does add a depth of flavour to it.

This recipe is from thekitchn.com

 

[chocko1]

CHICKEN DHANSAK CURRY - Serves 4

Syn Free

2 onions, finely chopped
6-8 chicken thighs, boned, skinned and all visible fat removed
2 garlic cloves, crushed
20g ginger, finely grated
2 tsp. garam masala
Half tsp. hot chilli powder
400g can chopped tomatoes
600ml chicken stock
100g dried red split lentils, rinsed and drained
2 bay leaves

Spray a wide-based pan or sauté pan with Frylight and place over a medium heat.
Cook the onion until softened and very lightly browned.
Cut the chicken thighs in half and add to the pan. Cook for 2 minutes, turning occasionally.
Stir in the ginger, garlic, garam masala and chilli powder and cook for a few seconds, stirring constantly.
Tip the tomatoes into the pan and add the chicken stock, lentils and bay leaves.
Bring to the boil, then cover loosely with a lid and simmer gently for 35 minutes, or until the chicken is tender and the lentils have completely broken down, stirring occasionally. Remove the lid for the last 10 minutes cooking time, stirring regularly so the lentils don't stick.
Season the curry to taste.

Good served with wholegrain rice, a FF dollop of Greek yoghurt on top and some chopped coriander, to garnish.

This recipe is by Justine Pattison.

 

[chocko1]

BEST EVER HUNTER'S CHICKEN - Serves 4

Syn Free, if using the cheese as HEX's

1 red onion or 3 shallots, finely chopped
Half a teaspoon of chilli powder (or more, if you like it hot)
400ml passata
4 tbsp. balsamic vinegar
A good shake of Worcestershire sauce
4 tbsp. artificial sweetener or to taste
4 skinless chicken breasts
8 rashers of back bacon, all visible fat removed
120g mature, reduced-fat Cheddar, grated

Spray a frying pan with Frylight and put the onion/shallots in, with the chilli powder sprinkled over. Fry until soft.
Add the rest of the ingredients and stir. Keep over a medium heat whilst you prepare the chicken.
Pre-heat the oven to 210C/Gas 6-7.
Take four ovenproof dishes, that are just large enough to serve your chicken in. Spray with Frylight.
Slit the chicken breasts down the middle, taking care not to go through the bottom or the sides, forming a pocket. Place in the dishes.
Pour the sauce over the chicken breasts, making sure it goes into the midlle of each breast, too.
Lay the bacon over the top of the chicken.
Bake for 20 minutes.
Sprinkle with the cheese and bake for 10 minutes more.

Great served with SW chips and veg.

This recipe is by Amy Jones from shecookssheeats.co.uk

 

[chocko1]

SPICY TOMATO AND BASIL SOUP - Serves 4

Syn Free

400g can peeled plum tomatoes
2 tbsp. tomato puree
1 onion, finely chopped
1 large potato, peeled and chopped
3-4 cloves of garlic, crushed
Small handful of fresh, chopped basil
Quarter tsp. red chilli flakes

Spray a pan well with Frylight. (Author of recipe uses 2 tbsp. olive oil).
Fry onion and garlic until softened.
Add 2 pints of water to the pan. Add potatoes and bring to the boil.
Once boiling, add the tinned tomatoes, chilli flakes and tomato puree. Stir and simmer, until potato is cooked.
Add the chopped basil, leaving some for garnish.
Blend the mixture and season to taste.
Garnish with basil.

Great served with crusty HEX bread.

This recipe is from healthyindianrecipes.co.uk

 

[KennethHawkins]

Hi,
I am new to this forum and trying to lose weight. I loved all the recipes shared above as most of them are mouth watering. I am going to try cooking all of this.
Thanks for sharing.

 

[chocko1]

Hi Kenneth. You are so welcome and I hope you enjoy any you try.

This thread is one I started when Mini's was going before. Unfortunately, when it closed down abruptly, earlier in the year, the lovely guy who was doing the clickable index for me, pulled out so it no longer works. As I'm rubbish with technology, I can't think how to do an index so, I'm afraid people will just have to look through and note down the page number of the recipes they fancy. That's why there are no photos as well!

Good luck with your slimming journey, Kenneth.

 

[chocko1]

BUTTERNUT SQUASH, HONEY AND SAGE SOUP - Serves 4

Approx. half a Syn per serving

1 medium BNS, cut in half lengthways and seeds removed
1 level tbsp. honey - 2.5 Syns
2 cloves of garlic, sliced
6 sage leaves
1 medium onion, finely chopped
750ml chicken or veg stock OR less, if you prefer a thicker soup

Place BNS halves, garlic slices and 3 sage leaves, torn into halves, in a baking dish. Spray well with Frylight and roast in a pre-heated oven, 180C/Gas 4 for 45 minutes, or until the BNS is soft. Re-spray, if necessary.
While the BNS roasts, fry the onion in a casserole dish, well sprayed with Frylight. Cook until soft.
Reduce the heat and add the honey, stirring to ensure an even distribution. If you reach this point before the BNS is ready, turn the heat off and leave to stand - the honey doesn't need any cooking time.
When roasted, remove the skin from the BNS and add the flesh to the pan with the garlic and sage.
Add the stock and the remaining sage leaves, torn, and blend until smooth. Season to taste.
Return to the hob to heat through, before serving in warmed bowls.

Lovely served with crusty HEX bread.

This recipe is closely based on a recipe from thedinnerbell.co.uk