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My Wise Main Meal (Including Gravy/Sauce) Recipes

Kwise1

 THE WISE ONE 
G: 8st3lb
#1
I will collectively add my Main Meal Recipes Here with Piccies :-

CONTENTS

Tagliatelle with Mushrooms
Classic Mushroom Risotto
Pasta with Smoked Salmon
SYN Free Indian Prawn Curry
Crispy Cheesy Herbed Potatoes
Thai Salmon Burgers (2 SYNS total)
Spaghetti Neopolitan (SYN free)
Spicy Sausage Pasta in a Rich Tomato Sauce (6 syns total)
Toad-in-the-hole (11 syns total)
Sweet & Sour Pork (2 syns total)
Jambalaya (SYN free)
(Special) Potato Salad (7 syns total)
Meat & Mash Lasagne (16.5 syns total & some HEA)
Chilli Quorn/Mince Noodles
Meatloaf (3-5 SYNS total)
Mustard Glazed Pork Medallions (3.5 syns total)
Rich Red Onion Gravy (SYN free)
Creamy Smoked Salmon Pasta (syn free & 1 HEA & 1 HEB)
Chilli Non Carne (SYN free)
Sweet Potato Curry (SYN free)
Pork Chop Suey (8 syns total)
Spicy Prawn Risotto (SYN free)
Lentil Loaf (2.5 SYNS plus HEA)
Meatless Meatloaf (3-5 syns total)
Pork Balti (8 syns total)
(Spaghetti) Bolognese (syn free)
Creamy Tomato Prawn Tagliatelle (3 syns total)
Sausage, Pork & Vegetable Pilaf (0.5 syns total) and gorgeous !!
Spicy Pork & Raisin Pasta (12 syns total - serves 4 - plus a HEA each)
'My Dads' Pitta Bread with Mince (1 HEB)
Large Square Pizza (2 HEA or 1 HEA & 1 HEB or 2 HEA & 1 HEB or 2 HEA & 2 HEB)
Tuna, Tomato Penne (4 Syns total)
Red Onion & Lemon Stuffing Balls (1 HEB)
Individual Yorkshire Puddings (11 syns total)
Seafood Pasta (2 syns & HEB on Green)
Tuna & Sweetcorn Pilau (1 HEB each & 6 syns total)
Shepherds Pie (syn free) on EE
Philly Sausage & Bacon Potato Bake (adapted from Philly app)
Philly Thai Green Pork Curry (adapted from Philly app.) 1 syn , 1 HEB & 1 HEA
Light Philly Thai Spiced Prawns with Jasmine Rice (1 HEB, part of HEA, 3
Carbonara (adapted Philly app.) 1 HEA, 1 HEB
Sausage,Leek & Onion Stuffing = 1 HEB
Swedish Meatballs (10 syns total) on EE
My Brother's Goulash (7.5 syns total) on EE or RED

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Last edited:

Kwise1

 THE WISE ONE 
G: 8st3lb
#2
TAGLIATELLE WITH MUSHROOMS

Serves 2 JUST OVER 2.5 SYNS total

INGREDIENTS

1 medium onion, chopped
1 garlic clove, crushed
75ml vegetable stock
250g or more if you wish mushrooms, quartered (any variety )
5 tblsp red wine
1 tblsp tomato purée
1 tblsp dark soy sauce
1 tsp dry tarragon
1 tsp dry parsley
Salt and pepper

60-70g per person dried egg Tagliatelle or more if you wish

30g Parmesan per person HEXA or syn it and use the amount you prefer

METHOD
Put the prepared onion and garlic in a medium saucepan with the stock, then cover & cook for 5 mins or until tender

Put cold water in a separate pan for the Tagliatelle and cover and bring to the boil

Add the mushrooms, tomato purée & soy sauce. Cover and cook for 5 mins.
Remove the lid and continue to simmer until the liquid has reduced by half. Stir in the herbs & season to taste

Cook the Tagliatelle . Then drain

Toss the mushroom mix with the drained Tagliatelle and serve with Parmesan on top.

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Kwise1

 THE WISE ONE 
G: 8st3lb
#3
CLASSIC MUSHROOM RISOTTO ( SYN FREE & 1 HEXA/B)


Serves 4

INGREDIENTS
3 Onions, chopped
FRYLIGHT
9oz Arborio Rice (2oz per person plus an oz)
1 cube of veg or chicken stock per pint of water required (start with 2 pints & 2 cubes)
8oz mushrooms, sliced
1 garlic clove, crushed
1 small tin of sweetcorn
Parsley
Salt and pepper
30g per person grated Parmesan

(optional 14g butter 5.25 SYNS)

Heat a large frying pan (which has a lid) and spray some frylight. Add the onion and fry until soft
In a separate saucepan keep the stock at simmering point
Add the rice to the onions and fry until translucent (about 1 min)
Add the remaining ingredients except the sweetcorn, Parmesan and butter if using
Add ladlefuls of boiling stock to the pan whilst continually stirring.
Continue to do this until the rice is almost soft to eat. Add the sweetcorn.
Continue to add stock until the rice is soft.

Remove from the heat and add the Parmesan and butter (if using) and place the lid on and leave for 5 minutes.

Fork through the melted cheese and butter if using.

Serve

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lolacola

Silver Member
S: 12st0lb C: 9st11lb G: 9st7lb BMI: 21.5 Loss: 2st3lb(18.45%)
#4
Woohoo, so glad you are making this thread, thanks for that, I often look to your diary for inspiration, and main meals is the main area I sometimes get stuck with, so I will definitely be frequenting this thread a lot!! :D
 

Kwise1

 THE WISE ONE 
G: 8st3lb
#5
PASTA WITH SMOKED SALMON

I love this recipe and have been making it for many many SW years! I have it as a green day but I am guessing it can be on an EE day??

Serves 4 (1 syn plus HEXA/B and HEXB)

2 carrots, cut into Julienne sticks
1 leek, sliced
150 ml veg or fish stock (1 cube)
HEXB - smoked salmon allowance per person cut into strips (85g)
HEXA/B.Philadelphia light allowance per person (75g)
30ml dry White wine - about 1 syn
1 tsp dry dill
Salt.& pepper

About 400g dry pasta or more !

Boil water and cook pasta
Put carrots and leek into saucepan with stock. Bring to boil and cook quickly for 4-5 mins until veg tender and most of stock evaporated. Remove from heat and add smoked salmon then put lid on top
In a separate saucepan on a low heat whisk cream cheese, wine, dill and seasoning- do not boil.
Drain pasta and return to pan. Add to pasta the cream cheese mixture and coat pasta evenly.

Serve: pasta at bottom and veggie with a little stock on top- we love this one!!

Kx

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Kwise1

 THE WISE ONE 
G: 8st3lb
#6
SYN FREE INDIAN PRAWN CURRY

Free on EE or red day without rice
1 HEXB on a green day

SERVES 2

INGREDIENTS
1 small onion , finely chopped
1 garlic clove, crushed
0.5 tsp grated fresh ginger
0.5 tsp each of ground coriander & cumin
0.25 tsp hot chilli Powder
100ml fish or veg stock
3 large mushrooms, chopped
100ml Passata
2 Tblsp Fresh chopped coriander
113g per person large prawns/ 175g Birds Eye Catch Fresh Emperor Frozen King Prawns
Salt & Pepper

Very low fat natural fromage frais or yogurt to serve

Basmati Rice to serve

METHOD
Place onion, garlic, ginger, dry coriander, cumin, chilli powder and stock in a saucepan. Bring to the boil
Reduce heat and cover and simmer for 3-4 mins
Add mushrooms & passata and simmer for 8-10 minutes uncovered
Add the prawns, fresh coriander and seasoning and cook until prawns are pink and cooked through

Serve with basmati rice and fromage frais or natural yogurt

Kx

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Kwise1

 THE WISE ONE 
G: 8st3lb
#7
CRISPY CHEESY HERBED POTATOES

Serves 4 ( free on green and EE day plus 1 HEXA)

INGREDIENTS

750g potatoes, thinly sliced
2-3 red onions, thinly sliced
30g per person grated Gruyere cheese
2 Tblsp Chopped fresh basil
Salt & Pepper
Frylight

METHOD
Place sliced potato in a bowl of cold water for 10-15 mins to remove the starch

Remove potato with a slotted spoon Nd dry on kitchen paper

Heat a few sprays of frylight in large non-stick frying pan. Fry the sliced red onions over a medium heat fir about 2 mins.

Add the potato and cook for 15-20 mins turning the potato slices with tongs or fish slice. Continue until all the potato is tender & golden. Spray Frylight when you need to whilst turning

Add the chopped basil and seasoning to the pan and stir well.

Then sprinkle the cheese over the top evenly - DO NOT STIR- and cook until the cheese has melted.

Serve

Kx

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Kwise1

 THE WISE ONE 
G: 8st3lb
#8
THAI SALMON BURGERS (2 SYNS TOTAL)

(Serves 2, makes 4-5 burgers)

INGREDIENTS

4 boneless, skinless salmon fillets
2 tbsp Thai red curry paste (2 syns) thumb-size piece fresh root ginger, chopped
1 tsp soy sauce
1 handful coriander
Frylight


METHOD

Put the salmon into a food processor with the paste, ginger, soy and coriander. Pulse until roughly minced.

Spray a griddle pan with frylight and wait til hot

Shape into 4-5 burgers placing each into the griddle pan

Turn the heat to medium and cook for 5 minutes

Turn with a fish slice and cook for 5 minutes

Serve with SW Chips on EE
Yummy with salad too


Kx

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Kwise1

 THE WISE ONE 
G: 8st3lb
#9
SPAGHETTI NEOPOLITAN (SYN FREE)

INGREDIENTS

2 x 400g tins of chopped or plum tomatoes
3 small onions , roughly chopped
3 small potatoes, roughly chopped
1/4 pint vegetable stock (1 cube)
1 Bayleaf
Oregano or Italian seasoning or basil
1 tsp splenda
1 garlic Clove, sliced
Worcestershire sauce - a good dash
Salt & pepper to taste

METHOD
Put all ingredients in a pan and bring to the boil Cook on a simmer for 30-40 mins or longer. Stirring occasionally

Remove

Blitz in a blender / food processor

Return to pan and keep warm
Serve with pasta/spaghetti.
I use a HEA and top with cheese

Can be frozen


Kx
 

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Kwise1

 THE WISE ONE 
G: 8st3lb
#10
SPICY SAUSAGE PASTA IN A RICH TOMATO SAUCE

Just made this and it is delicious!!

SERVES 4 EXTRA EASY (TOTAL 6 SYNS )

INGREDIENTS
6-8 Joes Chilli & Garlic Sausages, skinned
1 Large Onion, chopped
1/2 Pint Passata
125ml Red Wine (4.5 syns)
28g Sundried Tomatoes ( not in oil)
(1.5 syns ) , cut into thin slices
2 pinches Splenda
Salt & Pepper
Frylight

Pasta

METHOD
Boil water for pasta

Meanwhile, mash up sausages in a bowl
Spray Frylight into a medium-large saucepan and fry the chopped onions until they become translucent



Add the sausage meat and continue stirring until brown. Whilst doing this cook the pasta
Add the passata, wine & sliced Sundried tomatoes. Bring to the boil.

Simmer stirring occasionally until pasta is ready (about 10 mins)

Drain pasta and top with sauce. Serve with a side salad

Gorgeous & quick!!

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Kwise1

 THE WISE ONE 
G: 8st3lb
#11
TOAD-IN-THE-HOLE

Serves 2 EE DAY or RED DAY
10.7 SYNS total and some HEXA

INGREDIENTS
4-6 syn free sausages, pricked
60g Plain Flour, sifted
75ml Semi-skimmed milk from HEXA
75ml water
1 Egg, beaten
Salt, Pepper & Mixed Herbs

METHOD

Preheat the oven to 180 Fan Assisted/ 200-210 C

VARIATIONS
use 150ml skimmed milk instead of SS milk + water

Wrap the sausages in bacon (fat removed)

Add a chopped apple in with the sausages (28g = 0.5 SYNS)

Roast the sausages on a bed of red sliced onion sprayed with frylight

Spray a non-stick square casserole tin/dish with frylight

Place the sausages in the tin and roast for about 20-30 mins, or until slightly brown

Whisk the remaining ingredients together to form a batter(this can be chilled til ready to use)

Then quickly remove the casserole tin and pour the batter around the sausages and replace in the oven (so as not to lose temperature

Leave in the hot oven for another 20-30 mins or until well risen and golden

Serve with mash (EE day) plenty of veg and my syn-free rich red onion gravy

http://www.minimins.com/slimming-wor...ml#post3381796



Kx

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Kwise1

 THE WISE ONE 
G: 8st3lb
#12
SWEET & SOUR PORK (2 SYNS Total)


INGREDIENTS
1 pack pork stir fry
1 egg White
1 can water chestnuts, sliced
3 Tblsp Light Soy Sauce
2 Tblsp Dark Soy Sauce
2 Tblsp Splenda
2 Carrots, peeled & cut into batons
1 Green & 1 Red Pepper, deseeded & sliced
2 Spring Onions, sliced
Frylight
1/4 Pint Pork Stock (1 cube)
2 Tblsp Rice Vinegar
6 Tblsp Passata
2 level tsp Cornflour
(noodles to serve )

METHOD
Naturally steam noodles
Put pork in a bowl
Mix egg whites with 4 tblsp water & add to pork along with water chestnuts, 2 Tblsp light soy sauce, 1 tblsp dark soy sauce & 1 heaped Tblsp Splenda

To a large wok heat and spray frylight.
Stirfry pork mixture until cooked, remove & keep warm

Stir fry carrots and peppers until soft then return pork to the wok

Mix together 1 tblsp light soy, 1 tblsp dark soy, 1 tblsp splenda, stock , rice vinegar & passata

Add sauce and bring to the boil

Mix Cornflour with a little water & add to wok with spring onions

Cook for 2 mins, drain noodles and add to wok. Stir then serve

This is my favourite sweet & sour SW recipe

Kx

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Kwise1

 THE WISE ONE 
G: 8st3lb
#13
JAMBALAYA ( SYN FREE)

SYN free on an EE day, for a green day replace meat with quorn or count as a HEB. Pork can be replaced by chicken.

INGREDIENTS
frylight
1 large onion, chopped
1 Red Pepper, deseeded & diced
1 Leek , sliced
1 Garlic Clove, crushed
3 Tomatoes, diced
1 Carrot, peeled & diced
A few mushrooms, thickly sliced
15 French Beans, top & tailed and cut into small lengths
1 packet fresh pork pieces (or other meat)
1 packet Schwartz Cajun Spice or 1 Tblsp Cajun Spice (tescos is lovely)
1 pinch dried chilli flakes
1 Bayleaf
1 pint stock with 1 cube pork stock or other stock cube
7oz Basmati Rice

METHOD
Fry onions and pork in frylight in a large saucepan until the pork is sealed
Add the pepper, leek, garlic, tomatoes, carrot, mushrooms, green beans, Cajun spice, chilli flakes, bayleaf & stock

Bring to the boil & cook for 15 minutes

Add the rice and cover with a lid tightly

Cook gently for 15 minutes or until the water is absorbed

Remove from the heat & allow to stand for 5 minutes before serving

Delicious



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Kwise1

 THE WISE ONE 
G: 8st3lb
#14
(SPECIAL) POTATO SALAD

Ingredients

Approx 1 kilo new potatoes, washed and cut into small pieces
4 Hard Boiled Eggs, roughly chopped
3 Spring Onions, sliced
1 Red Pepper, chopped
5 Radishes, chopped
5-6 Tblsp Extra Light Salad Cream (1 SYN per Tblsp)
1 tsp American Mustard (1 SYN)

Boil potatoes (in salted or unsalted water). Leave to cool

To make hardboiled eggs - pour boiling water into a saucepan. Carefully lower eggs (using a slotted spoon) into water - if done slowly shell should stay intact . Bring back to boil and time for 8 minutes. Remove and cool with cold water and peel. Roughly chop. Leave to cool

Mix all prepared veggies and eggs.

Mix together salad cream and mustard and mix into potato salad.

Enjoy

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Kwise1

 THE WISE ONE 
G: 8st3lb
#15
MINCE & MASH LASAGNE

Serves 4
Fan 150 degrees C

EXTRA EASY - 4 SYNS per quarter & some HEXA

INGREDIENTS
Frylight
12 Sheets Lasagne
18g Cashew Nuts, chopped ( I lightly squash them in a ziploc bag
1 Medium Onion, finely chopped
225g Mushrooms, sliced
450g Mince (we have pork)
1-2 Tblsp Fresh Chopped Parsley ( or any other herb you prefer)
1 Clove Garlic , crushed
4 Tblsp Tomato Ketchup
1 Tblsp Tomato Purée
1 Pork Stock cube, crumbled
4 Medium Potatoes,peeled
Salt & Pepper
1 x 40g Sachet Schwartz Cheese Sauce and milk from HEXA

METHOD
Preheat Oven

Spray an 8" square lasagne dish with frylight

Spray each lasagne sheet with frylight and soak in freshly boiled water. This stops them sticking to each other

Boil the potatoes. Whilst they are boiling, prepare all your ingredients

To a large frying pan, spray with frylight and heat. Fry the onions, Garlic & cashew nuts until onion is translucent

Add mushrooms & fry for 2 minutes

Add mince and cook stirring until brown

Add parsley, ketchup, purée, stock cube & seasoning & remove from heat

Mash potatoes and add to mince mixture stirring until well combined

Make up the cheese sauce per instructions

Place 4 lasagne layers at the bottom and cover with half the mince. Top with 4 more sheets of lasagne and cover with remaining mince. Cover with remaining lasagne sheets and top with cheese sauce.

Bake in the oven for about 25-40 minutes or until golden.

Serve with veg or salad

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Kwise1

 THE WISE ONE 
G: 8st3lb
#16
lolacola said:
Woohoo, so glad you are making this thread, thanks for that, I often look to your diary for inspiration, and main meals is the main area I sometimes get stuck with, so I will definitely be frequenting this thread a lot!! :D
Cheers hun

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Kwise1

 THE WISE ONE 
G: 8st3lb
#17
CHILLI QUORN/MINCE NOODLES

(10 SYNS total & 1 HEB on GREEN or 16 SYNS on EE)

Serves 2-4

1 packet of quorn mince or regular extra lean mince
1 Tblsp Light Soy Sauce
1 Tblsp Sherry 0.9 syns
Frylight
2 Garlic Cloves, crushed
2 tsp Grated fresh Root Ginger
2 Pinches Dried Chillies
1 Red Pepper, deseeded and thinly sliced
16 Salted Peanuts (1 HEB on green) or 15 Salted Peanuts (6 syns on EE)
2 Tblsp Crunchy Peanut Butter (9 syns)
3 Tblsp Dark Soy Sauce
Dash of Tabasco
150ml stock (1/2 stock cube)
Dry Egg Noodles

Mix together mince, light soy sauce & dry sherry in a bowl. Cover and leave whilst preparing the rest of the ingredients.

Boil some water and pour into a medium saucepan. Add noodles so they are covered and put lid on to steam naturally.

Heat a wok & add a few sprays of frylight. Add the garlic, ginger, dried chillies & red pepper. Stir fry for 30 seconds.

Add the mince mixture including marinade. Cook stirring until mince is cooked through.
Add peanuts, peanut butter, dark soy sauce, Tabasco sauce & stock. Cook for 2-3 minutes.

Drain noodles & add to the wok, stir through until cooked through . Serve

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Kwise1

 THE WISE ONE 
G: 8st3lb
#18
MEATLOAF

SERVES 4 (2.5 SYNS (4.5 SYNS if using Matzo Meal)

Ingredients
1 lb Mince
1 Carrot, peeled
1 Clove Garlic
2 Eggs
1 Tblsp Tomato Puree
1 onion, peeled
Dash of celery salt
Pepper
4 Tblsp Water
1 Tblsp Bisto Powder (2.5 SYNS)
2 Tblsp Matzo Meal (optional - 2 syns)

Preheat Oven to 160 Fan, 180C, 350F

Place carrot, onion & garlic in a food processor & blitz until finely chopped

In a bowl add all the ingredients including the chopped veg and mix well.

If a firmer texture is required blitz everything in a food processor until well combined.

I prefer a softer texture which falls apart!

Place mixture into a lined loaf tin (2lb)

Cook for 45-1 hour 15 mins

Serve

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Kwise1

 THE WISE ONE 
G: 8st3lb
#19
MUSTARD GLAZED PORK MEDALLIONS
3.5 SYNS TOTAL
Sauce will serve 4

Ingredients
4-8 Pork Medallions, visible fat removed
1 Tblsp English Mustard
2 Tblsp Dijon Mustard
2 Tsp Worcestershire Sauce
2 Tsp splenda
4 Tblsp Lemon Juice , freshly squeezed
Salt & Pepper

Place the pork on the grill pan and set the grill on a moderate heat

Mix the remaining ingredients together and brush on the pork.

Grill and baste and after about 5 minutes turn over and repeat. Continue until cooked.

I microwave the remaining sauce for 30 seconds and pour it over the pork once plated up.

This sauce should also go well with beef
Serve with BNS Chips & veg or salad

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