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Addicted to Minimins
Hiya, one of my fave free red recipies is:

1 chicken breast
2 babybell lights (Hex A)
2 - 3 pieces of lean bacon

Serves 1

Make a pocket in the chicken breast and place the 2 babybell inside. Wrap the bacon round the chicken breast and place on a baking tray cook on medium heat in the oven for 25 mins and serve with fave veg.


Addicted to Minimins
A free recipie on green:

Hash Browns

Serves 4

1Lb potatoes
6 Spring Onions
1 Egg
1 Tsp Oregano
Fry Light

Grate potatoes and squeeze out juice. Chop the spring onions and add to the potato with the egg and oregano and mix. split mixture into eight.

Spray a frying pan with fry light and working in batches fry the Hash browns on both sides until lightly browned and cooked through.

Serving suggestion:

Serve with baked beans and lean bacon.

I did copy this out of an old SW mag someone gave me.:)


Addicted to Minimins
Free on red

Chunky beef casserole - Serves 4

1Lb extra lean stewing steak
4 sticks of celery
2 onions
3 carrots
12oz swede
2 garlic cloves
400g tin of tomatoes
2 heaped tsp of bovril mixed with 400ml hot water
1tsp artificial sweetner
1 bayleaf, 2tsp dried mixed herbs, sald and freshly ground black pepper.

Preheat teh oven to 220'c/gas 7. Cut steak into large chunks; slice the celery; roughly chop the onion, carrots and swede; crush the garlic. Put all the ingredients in a casserold dish, season well and cover.

Bake for one hour, turn the heat down to 180'c/gas 4, stir the casserole cover and cook for 1 and a half hours or until the meat is tender.

Remove from the oven allow to cool for 10 mins and serve with fave veg.

This is also out of an old SW mag.:)


Addicted to Minimins
Free on green.

Minted felafels - serves 4

4 spring onions
1 red chilli
400g chick peas
2 garlic cloves
1 egg yolk
2 tbsp each of freshly chopped corriander and mint
a pinch of ground nutmeg
1 tsp each of ground cumin and corriander
half tsp baking powder
fry light.

Pre heat oven to 220'c/gas 7. chop the spring onions and deseed and chop the chilli. Place in a food processor with the chick peas and blend till fairly smooth, add the garlic, egg yolk, herbs and spices and baking powder and blend again till well mixed.

Roll the mixture into small balls, place on a baking tray, spray with fry light and bake for 12-`5 mins.

Serve with couscous and salad. I also make a dip of low fat natural yoghurt mixed with some mint sauce and a tsp of sweetner.


Addicted to Minimins
7 syns per serving on green and red.

Chocolate orange cheesecake :drool::eat:

12 digestive biscuits
1 oz/ low-fat baking margarine
2 x sachets orange sugar-free jelly crystals
250g pot of quark
3 x 60g pots of low-fat chocolate mousse
Half bar of Nestle orange aero
Cocoa powder to dust

Place the biscuits in a plastic bag and crush with a rolling pin. Melt the margarine in a pan, add the crushed biscuits and mix till coated. Transfer to a 9in loose bottomed tin, press down firmly and chill for 15 mins.

Meanwhile, make up the jelly according to the packet instructions and stir in the quark and chocolate mousse. Cut the aero into shards and stir half into the mixture. When the mixture starts to set, pour it over the biscuit base and chill till set.

Serve the chocolate orange cheese cake topped with a dusting of cocoa powder and the remaining shards of aero.


Silver Member
S: 12st2lb C: 12st1lb G: 10st7lb Loss: 0st1lb(0.59%)
sw blamange

0.5 syns per serving on green or red
4 servings

pot quark
sachet strawberry sugar free jelly
strawberry mullerlight

make up the jelly as instructed and leave in fridge. when nearly set whisk in the mullerlight and quark. place back in fridge for 15 mins then whisk again. leave to set completley in fridge.

this is one of my faves and i sometimes make an orange one using a mandarin mullerlight and orange sf jelly yum!!!


Silver Member
S: 12st2lb C: 12st1lb G: 10st7lb Loss: 0st1lb(0.59%)
syn free tomato & basil soup

500ml carton passata
1pt veg stock
1 red pepper (chopped)
1 red onion (chopped)
1 clove garlic (chopped)
fresh basil plant
1tsp sweetener

fry onion & pepper in a large pan till soft. add garlic and cook for another minute. add passata, stock and sweetener and simmer for around 20 mins. chop basil and add to pot. blend till smooth.

makes 3-4 servings :D


Silver Member
S: 12st2lb C: 12st1lb G: 10st7lb Loss: 0st1lb(0.59%)
sw sauces

thought id type out some sauces from the saucy secrets book while ive got a bit of spare time..........

sweet & sour sauce

1.5 syns red or green
serves 4

4oz canned pineapple chunks in juice
5tbsp chicken stock made from bovril
2tbsp soy sauce
1tbsp white wine vinegar
4tbsp orange juice
1tsp sweetener
1lvl tbsp tomato puree
2tbsp diced red pepper
2lvl tsp cornflour

drain pineapple reserving juice and put the juice in a pan along with the stock, soy sauce, vinegar, orange juice, sweetener, tomato puree & red pepper.

bring to boil and simmer gently for 5 mins. mix cornflour with 2tsp water till smooth and stir into sauce. heat till thickened and remove from heat.

cut pineapple into smaller chunks and stir into sauce. season to taste and serve.

arrabiata sauce

free on red or green
serves 4

fry light
2 fat red chillis deseeded & chopped finely
1 onion peeled & finely chopped
2 garlic cloves peeled & crushed
400g jar passata
7floz chicken stock made from bovril

spray a pan with frylight and saute chillis, onion & garlic over a low heat for around 5 mins.

add passata & stock, bring to boil and simmer for 15-20 mins till reduced and thicker. season to taste.

cheese sauce
1.5 syns on red & green..add 6 syns if not using cheese as a hex.
serves 4

1oz sauce flour
1/2pt veg stock
4oz grated cheddar cheese
1lvl tsp dijon mustard
2tbsp chopped flat leaf parsley

whisk sauce flour into veg stock, pour into small pan and cook till thickened.

stir in cheese and continue to cook stirring continuously till cheese has melted.

add mustard and parsley, season to taste and serve.

chilli sauce

1 syn red or green
serves 4
this is best for marinading or stirfrying

2lvl tsp caster sugar
2fl oz white wine vinegar
1 chilli, deseeded & sliced
1lvl tbsp tomato ketchup

put 9fl oz water in a pan & bring to boil. add caster sugar and\stir till disolved.

pour in white wine vinegar and cook for 6-7 mins till reduced and syrupy.

stir in chilli & ketchup, transfer to a bowl and chill till needed.

lightly spiced curry sauce

3 syns red or green
serves 4

1tbsp each of minced garlic & ginger
2 onions peeled & sliced thinly
1 red chilli, deseeded and chopped
2tsp ground cumin
1/2tsp tumeric
7floz reduced fat coconut milk
150g pot 0% fat greek yogurt
finely grated rind & juice of 1 lime
s & p
handfull freshly chopped corriander

pour 1/4pt water into a pan, stir in garlic, ginger, onions & chill and cook over low heat for 20 mins till most of water has evaporated and onions softened.

stir in cumin, tumeric, coconut milk, lime rind & juice and simmer for 10 mins. season well and scatter on corriander before serving.

tikka marinade
0 syns on red & green

pot fat free natural yogurt
1tsbp tandori spice
juice of lemon

stir together and marinade over meat/veg of choice. cook meat/veg of your choice with marinade on.

:D if anyone can think of a sauce they'd like, give me a shout and i'll see if its in the book for you :D


Silver Member
S: 12st2lb C: 12st1lb G: 10st7lb Loss: 0st1lb(0.59%)
chicken milanese

heres another one for you and its delicious :)
free on red though uses 1 a choice & 1 b choice per person.....serves 2

4 large chicken breasts
84g mozzarella ( the soft stuff )
1 tomato
bunch basil
4 slices wholemeal bread
rind of lemon

preheat oven to gas 6. butterfly the chicken breasts and season.
divide the mozzarella between the chicken. slice the tomato and place ontop of the chicken.
top with a few basil leaves and roll up.
tear the bread into pieces and pulse in a blender till like breadcrumbs. grate rind of lemon and mix into breadcrumbs. spray chicken with frylight and roll in breadcrumbs till well coated.
place on a baking tray and cook for 30 mins or till cooked through. serve with a side salad.


Silver Member
S: 12st2lb C: 12st1lb G: 10st7lb Loss: 0st1lb(0.59%)
no cook italian tomato sauce

omg!! just made this for my lunch and its devine *drools*

serves 4
green free add 6 syns if not using olive oil as a hex b choice

340g dried spaghetti
8 ripe plum tomatoes
a small handfull fresh basil leaves
1 garlic clove
4 tbsp extra virgin olive oil

cook spaghetti as instructed. meanwhile finely chop tomatoes, crush garlic and roughly tear basil leaves.

place tomatoes, garlic, basil leaves and oil in a large bowl and mix well.

drain spaghetti, add to the bowl and mix well. serve. mmmmm delicious :D

this is from the july sw mag by the way :)


Silver Member
S: 12st2lb C: 12st1lb G: 10st7lb Loss: 0st1lb(0.59%)
the sweet & sour sauce recipe is lovely, i made it last night :)


Silver Member
S: 12st2lb C: 12st1lb G: 10st7lb Loss: 0st1lb(0.59%)
sw 'quiche'

this is the one i make and its free on either days although you could make bacon ones etc for red days.

4 eggs
1 tub virtually fat free cottage cheese with chives
1/2 red onion
yellow pepper
cherry toms
2 cubes frozen spinach (defrosted)

spray a suitable dish with frylight and put in the chopped veg. mix cottage cheese with beaten eggs in a seperate bowl and pour over veg. back in oven till risen and set :)


Addicted to Minimins
Sticky toffee pudding

10 syns for whole cake or 4.5 syns + 1hex b choice.

4 Scan Bran
1Lvl tbsp golden syrup
1 sachet of tempting toffee options
1 weetabix
half mug of sweetner
2 eggs

1 soak the scan bran in boiling water to soften. Then drain and mash.
2 Add the syrup, sachet of options, weetabix and sweetner.
3 Beat the eggs together in a seporate bowl. Gradually add the eggs to the scan bran mixture, mixing well.

Microwave for 8-10 mins. When cooked the cake will be springy to touvh and will have pulled away from the sides.


Addicted to Minimins
Christmas bran cake

8.5 syns for whole cake or 6 syns + 1 hex b choice.

5 Scan Bran
2 Beaten eggs
1 Tbsp golden syrup
2 Lvl tbsp mincemeat
5 Lvl tbsp sweetner
1.5 tsp mixed spice
grated zest of a lemon for extra zing(optional)

1 Soak the Scan Bran in boiling water to soften, then drain and mash.
2 Mix all the ingredients together thoroughly.
3 Pour the mixture in a microwavalbe bowl and microwave for around 6 mins. When cooked the mixture will be springy to touch and will have pulled away from the sides.

Chefs tips: Top with quark flavoured with brandy essence for a cold desert. For a hot pud, enjoy with low fat custard. (1 syn per 2 lvl tbsp) or very low fat fromage frais/Mullerlight yoghurt for free!


Addicted to Minimins
Corrot Cake

12.5 syns for whole cake or 7 syns and 1 Hex b choice.

4 Scan bran crushed
1 Weetabix crushed
5 oz grated carrot
Half tsp nutmeg
1 Lvl tbsp runny hunny
2 Lve tbsp mincemeat
3 eggs beaten

For the topping

1 Tub Quark
Lemon juice
Sweetner to taste

1 Preheat oven to gas mark 4, 180'c/350'f
2 Mix all ingredients together
3 Transfer mix to a baking tin lined with non-stick parchment and bake for one hour
4 When cooked turn onto a wire rack to cool
5 For the topping mix the quark with lemonjuice and sweetner to taste and spread onto the cake once cooled.
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