Kirstys Recipes

These are recipes i have found and changed, i've not tested them all but more then welcome to try them :D

Mushroom and Tuna Bake
Serves 3
1.5 syns on EE if using milk as HEXA if not , 3.2syns on EE per portion

250g pasta
1 onion, finely chopped
1 garlic cloves, peeled and crushed or 5 ml minced garlic
300g button mushrooms, sliced
1 green pepper, finely sliced
1 red pepper, finely sliced
21g Corn Flour
200ml fat free milk
3 tomatoes, chopped
200g tuna in brine, drained and flaked
5ml turmeric
Sprigs of parsley to garnish

1. Cook pasta shells in plenty of boiling water. Drain and reserve.
2. Heat frylight in pan and fry onion and garlic. When onion is soft and golden, add
mushrooms and green pepper.
3. Cover and cook gently until peppers are soft and mushroom juices begin to run.
4. Mix the corn flour with just enough of the milk to make a smooth runny paste.
5. Add the paste to onions and mushrooms along with remaining milk.
6. Cook over a low heat, stirring constantly, until sauce is thick and smooth.
7. Stir in tuna and tomatoes and season to taste with salt and pepper.
8. Carefully fold in the reserved pasta shells and place into a lightly greased oven
9. Sprinkle turmeric over the mixture.
10. Bake, uncovered at 180°C for 10 - 15 minutes.

Smoked Haddock Pâté
Syn Free on EE if using HEXB, if not 5 syns for recipe
2 large fillets smoked haddock, cooked - easy to cook in milk
4 hardboiled eggs, yolks discarded
2 slices of HEXb Bread of your choice
1 thick slice onion, finely chopped
150ml fat free plain yogurt
1 tbsp chopped parsley
1 tbsp grated lemon rind
Lemon slices to garnish
Salt and pepper
1. Place all the ingredients into a food
processor and process till smooth. It may be necessary to stop half way and use a
spatula to help mix ingredients together.
2. Season with salt and pepper.
3. Serve chilled or warm with triangles of
hot toast or pita bread or provitas.
Note: Can also be served in Cucumber cups or as a dip.

American French Toast
Serves 4
0 syns on ee if use milk and bread as hexa+b,
2 eggs
200ml skim milk
half a tsp of ground cinnamon
1ml nutmeg
0.5tsp vanilla essence
4 slices of bread
1. Whisk together the egg, milk, sugar, cinnamon, nutmeg and vanilla until mixed. (This can be done ahead and refrigerated overnight.)
2. Dip each bread slice into the egg mixture till well coated.
3. Heat a well-frylighted pan until hot but not smoking.
4. Fry each slice of bread till lightly browned.
5. Keep them in a warm oven until ready to serve.
6. For the fruit topping Add the fruit and fry the mango and peach slices till softened.

Caramelised Onion-Potato Pancakes
Makes 6-8 patties
Syn Free on EE
2 medium sweet potatoes, peeled, baked and chilled
1 nonstick cooking spray
1 red onion, finely chopped
1 red pepper, finely chopped
125ml sweet corn kernels
3 cloves fresh garlic, minced
0.5 tsp fresh rosemary, chopped
1tsp fresh oregano, chopped
2 egg whites
salt to taste
freshly ground black pepper
1. Peel the cold potatoes carefully with a paring knife and gently grate them with the coarse side of a cheese grater and set aside.
2. Lightly spray a sauté pan with non-stick cooking spray over medium-high heat.
3. Sauté the onions and peppers for about 5 minutes until the onions begin to brown.
4. Add the corn, garlic and herbs and cook 2 to 3 minutes longer. Set aside to cool.
5. Place the potatoes, vegetables, egg whites, salt & pepper in a medium size bowl, Gently fold together.
7. Taste, adjust the seasoning, and form into eight patties.
8. Place a non-stick griddle, skillet or lightly sprayed sauté pan over medium heat and toast each side of the cakes golden brown, about 3 to 4 minutes.

Gourmet Omelette
This is a sort of mix between an omelette and a soufflé, with mushrooms parsley and additional egg whites for lightness. To get the added lightness it is important to whisk the eggs well.

Syn Free on EE
100g mushrooms, sliced
2tbsp fresh parsley, chopped
1 eggs
2 egg whites
Half a tsp of mixed herbs
Serves 1

1. Heat a non-stick frying pan
2. Cook the mushrooms until most of the water has evaporated.
3. Add the parsley, toss and transfer to a bowl.
4. Preheat the grill.
5. Place the eggs in a bowl, together with a pinch of salt, and whisk until light and fluffy.
6. Beat the egg whites to soft peaks in a separate bowl, and then fold into the beaten egg. Add the mixed herbs.
7. Add egg to Heat non-stick frying pan, and fry until the base begins to change colour and firm up
8. Sprinkle the mushrooms and parsley evenly over the top, place under the grill.
9. If egg not yet set at bottom, bake for 5 minutes at 180C.
10. As soon as the top starts to brown, remove from the grill, fold over and transfer to a warmed plate.

Black Beans, Chicken and Rice
Prep Time: 30 Minutes Start to Finish: 30 Minutes
3.5 syns per portion on EE, Syn Free if using HEXA
Servings: 4
190g uncooked regular long-grain white rice
1. teaspoons ground cumin
1 teaspoon chili powder
360g cubed cooked chicken
120g of red pepper and onion,coarsely chopped
1 can (400g can) black eyed beans, drained, rinsed
400ml chicken stock
2 tablespoons water
100g grated Low Fat Cheddar cheese

1. In frying pan, spray with frylight and heat over medium-high heat.
2. Cook and stir rice, cumin and chili powder in oil 1 minute.
3. Stir in all remaining ingredients except cheese. Heat to boiling.
4. Reduce heat; cover and simmer 15 to 18 minutes or until liquid is absorbed and rice is tender, stirring occasionally.
5. Remove Pan from heat. Uncover; fluff mixture with fork.
6. Sprinkle with cheese. Cover; let stand 1 to 2 minutes or until cheese is melted before serving.

Southwestern Pork and Vegetable Stew
Prep Time: 30 Minutes Start to Finish: 50 Minutes
0 syns on EE per portion
Servings : 5
450g boneless pork shoulder roast,cut into 3/4inch pieces
113g medium onion, coarsely chopped
1 clove garlic, minced
225g small red potatoes,cut into halfinch pieces
225g Sweetcorn nibblets
Half medium green pepper,coarsely chopped
Half medium red pepper,coarsely chopped
375ml chicken/pork stock
113g chopped green chiles
1 tablespoon chili powder
1 teaspoon dried oregano leaves
1 teaspoon ground cumin

1. In large saucepan over medium highheat. Cook pork in frylight 3 to 4 minutes or until browned,stirring frequently.
2. Add onion and garlic; cook and stir 1 to 2 minutes or until onion is crisp-tender.
3. . Add all remaining ingredients; mix well. Heat to boiling.
4. Reduce heat; cover and simmer 18 to 20 minutes or until potatoes are tender and and pork is no longer pink in center,

Spicy Herbed Chicken and Orzo
Syn Free on EE with out hot pepper sauce per portion
Prep Time: 10 Minutes Start to Finish: 35 Minutes
Servings: 5
450g uncooked chicken breast strips
195g dried uncooked orzo pasta
2 cans chopped tomatoes, undrained
225g Butter beans
1 teaspoon garlic salt
1 teaspoon dried basil leaves
Half a tsp hot pepper sauce (optional)

1. In Frying pan, spray with frylight and heat over medium-high heat.
2. Cook chicken for 3 minutes, stirring frequently.
3. Transfer to pan and Stir in all remaining ingredients. Bring to a boil.
4. Reduce heat; cover and simmer 20 to 25 minutes or until liquid is absorbed and orzo is tender, stirring occasionally.

Thai Peanut Chicken and Noodles
Prep Time: 30 Minutes Start to Finish: 30 Minutes
Servings: 5

2.8 syns per portion on EE excluding whole peanuts(optional) 5.6syns on EE if using Peanuts and Peanut Butter

450g uncooked fine egg noodles
56g peanut butter
1/2 teaspoon finely chopped ginger root
1/4 teaspoon crushed red pepper flakes
59ml soy sauce
59ml water
400gms small fresh broccoli florets
300gms sliced fresh mushrooms
200gms Ready to eat baby-cut carrots, quartered lengthwise
1 medium red bell pepper, cut into thin bite-size strips
300g diced cooked chicken, thawed
56gms cup coarsely chopped dry-roasted peanuts (optional)
Chopped fresh coriander (optional)

1. Cook and drain noodles as directed on package; cover to keep warm.
2. Meanwhile, in small bowl, beat peanut butter, Ginger root, pepper flakes and 2 tablespoons of the soy sauce with wire whisk until blended.
3. Gradually beat in remaining soy sauce and water until smooth. Set aside.
4. In 12-inch non-stick skillet or frying pan, over medium high Heat cook broccoli, mushrooms, carrots and bell pepper in 4 to 6 minutes or until vegetables are crisp-tender, stirring occasionally.
5. Add chicken; cook and stir until thoroughly heated.
6. Reduce heat to medium. Stir peanut butter mixture; stir into mixture in skillet. Stir in cooked noodles until coated.
7. Cook and stir until thoroughly heated.
8. Sprinkle with peanuts and Coriander (optional)

Mom’s Skillet Goulash
Prep Time: 30 Minutes Start to Finish: 30 Minutes
Servings: 6?
0.5syns on EE per portion

625gms uncooked rotini pasta
450gms Extra Lean Mince
200gms chopped celery (about 3 stalks)
200gms chopped onions (2 medium)
2 cans diced tomatoes, undrained
1 can Weight Watchers, Tomato Soup, canned, 295g can
1 teaspoon dried basil leaves
1/2 teaspoon salt
1/4 teaspoon pepper

1. Cook and drain pasta as directed on package.
2. Meanwhile, in 12-inch non-stick skillet or Frying Pan, cook extra lean mince, celery and onions over medium-high heat 5 to 7 minutes, stirring frequently, until beef is thoroughly cooked; drain.
3. Stir in cooked pasta and all remaining ingredients. Heat to boiling.
Reduce heat to low; simmer uncovered 10 minutes, stirring occasionally.

Smoky Three-Bean Chili
Prep Time: 10 Minutes Start to Finish: 50 Minutes
Servings: 4
Free on EE Per Serving
2 medium stalks celery, chopped
1 medium green pepper, chopped
1 medium onion, chopped
2 cloves garlic, minced
1 can diced tomatoes, undrained
1 can chili beans, undrained
1 can kidney beans, drained, rinsed
1 can black eyed beans, drained, rinsed
1 teaspoon ground cumin
1 teaspoon chili powder
1/2 tsp Chipotle Sauce (optional)

1. In large saucepan heat over medium-high heat.
2. Cook celery, pepper, onion and garlic for 3 minutes.
3. Stir in all remaining ingredients.
4. Heat to boiling. Reduce heat; cover and simmer 30 to 40 minutes or until vegetables are tender and flavours are blended, stirring occasionally.
5. If desired, top individual servings with crushed tortilla chips

Maple Roast Chicken and Squash
Prep Time: 10 Minutes Start to Finish: 2 Hours 5 Minutes
Servings: 4
5.5syns per serving on EE

1 whole chicken
1/2teaspoon Tropical Sun seasoned salt
1/2teaspoon dried marjoram leaves (Available at Holland and Barrett)
1/4teaspoon pepper
1 medium acorn squash or Butternut Squash, quartered, seeds removed
1 can chopped pineapple in unsweetened juice, undrained
118ml real maple syrup
2 tablespoons soy sauce
2 tablespoons Dijon mustard

1. Heat oven to 190c. Remove and discard giblets if any from chicken.
2. Rinse chicken inside and out with cold water; drain. Pat dry with paper towels.
3. Rub chicken with seasoned salt, marjoram and pepper.
4. In shallow roasting pan, place chicken. Bake 45 minutes. 2. Arrange squash, cut side up, around chicken. Bake 30 minutes longer.
5. In small bowl, mix pineapple with juice, maple syrup, soy sauce and mustard until well blended.
6. Remove skin from chicken and Spoon about 1 cup pineapple mixture over chicken and squash.
7. Bake 15 to 30 minutes longer or until a thermometer reads 82c and legs move easily when lifted or twisted, and squash is tender, basting chicken and squash with pan juices once.
8. Remove chicken and squash from pan; cover to keep warm.
9. Pour juices from pan into medium saucepan. Add remaining pineapple mixture; mix well.
10. Cook overmedium heat 5 to 10 minutes or until mixture is reduced slightly, stirring occasionally. Serve pineapple mixture with chicken and squash.

Classic Meat Loaf
1syn per slice on EE makes 12 slices

1 slice white/wholemeal bread
2 tablespoons skimmed milk or soya
120ml ketchup, divided into 2
400g beef, extra lean (raw)
330g lean pork mince Sainsbury's, Be Good to Yourself British Pork Mince
75g cup chopped onion
50g chopped fresh parsley
1 tablespoon Dijon mustard
1 teaspoon dried basil
3/4 teaspoon salt
1/4 teaspoon black pepper
2 large egg whites
Cooking spray

Preheat oven to 350°.
Place bread in a food processor; pulse 10 times or until coarse breadcrumbs measure 90g
Combine breadcrumbs and milk in a large bowl; let stand for 5 minutes. Add 2 tablespoons ketchup and remaining ingredients except cooking spray.
Shape meat mixture into a 9 x 5-inch loaf with cooking spray. Spread remaining 6 tablespoons ketchup over top of meat loaf. Bake at 170 for 1 hour Let stand for 10 minutes. Cut the loaf into 12 slices.
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Full Member
S: 15st1lb C: 13st0lb G: 11st0lb BMI: 30.3 Loss: 2st1lb(13.74%)
These sound lovely - will be trying some - thank you, it's nice to see some new recipes on here :) x

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