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Post by chocko1 on May 30, 2015 15:27:18 GMT
CREAMY TUNA DIP - Serves 4
Approx. 0.5 Syn for the whole recipe
200g tin tuna in spring water, drained 4 tbsp. 0% fat Greek yoghurt 2 level tsp. horseradish sauce - Colman's = 1 Syn for 1 level tbsp. Juice of half a lemon
Blend all the ingredients together in a food processor, until combined. Season with cracked black pepper.
For a chunkier texture, mash all the ingredients in a bowl with a fork. Cover and chill until ready to serve.
This recipe is taken from the Healthy Food Guide.
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Post by chocko1 on May 30, 2015 15:41:50 GMT
STICKY CHICKEN AND SHALLOT SKEWERS - Serves 4
Approx. 0.5 Syn per serving
20 small shallots, skins on 1 level tbsp. runny honey - 2.5 Syns 1 tbsp. red wine vinegar 2 cloves of garlic, crushed 400g skinless chicken breasts, cut into 3cm chunks 2 lemons, halved 250g couscous 400ml reduced-salt, hot chicken or veg stock Half tsp. crushed fennel seed OR 1 tsp. ground coriander
Put the whole shallots in a pan and cover with boiling water. Bring to the boil, then simmer for 8 minutes. Drain and rinse under cold water. Carefully peel to remove the skins. In a medium bowl, whisk together the honey, vinegar and half the garlic. Season with pepper, then add the chicken chunks and shallots and stir to coat. Cover and put in the fridge to marinate for a few hours or overnight. Thread the chicken and shallots onto 8 skewers (if using wooden, soak them in water for 30 minutes first). Cook the skewers under a hot grill or over a medium-hot BBQ for 12-15 minutes, brushing with any remaining marinade during the first 5 minutes, until thoroughly cooked. Towards the end, add the lemon halves, cut-side down, to caramelise. Meanwhile, put the couscous in a bowl with the remaining garlic and season with pepper. Heat the stock until boiling, then pour over the couscous with the fennel or coriander and stir. Cover and set aside for 5 minutes, then fluff the grains with a fork. Serve the skewers on top of the couscous, with a side of salad leaves and the caramelised lemon halves.
This recipe is based on one from the Healthy Food Guide.
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Post by chocko1 on May 30, 2015 16:25:33 GMT
SAVOURY SCONES
Syn Free
300g BGTY Chive + Onion cottage cheese 2 eggs 100g Smash potato
Whizz the cottage cheese and seasoning in a blender. Blend in the eggs. Stir in the Smash potato, in dried potato form. Separate into balls and flatten into scone shapes. Spray the tops with Frylight. Bake on a Frylighted baking tray in a pre-heated oven, 190C/Gas 5 for 20-25 minutes.
These are especially tasty with some HEX mature Cheddar grated over. It makes them really golden and a bit crunchy on top.
You could also add in some herbs, garlic granules, pinch of chilli, etc.
I love using these as a cobbler topping too. They just soak up all the lovely meat juices.
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Post by chocko1 on May 30, 2015 17:53:27 GMT
SWEET POTATO SHAVINGS
Syn Free
2 medium sweet potatoes 2 tsp. salt Half tsp. cracked black pepper 1 tsp. smoked or sweet paprika
Pre-heat the oven to 220C/Gas 7. Line two large baking trays with foil. Using a vegetable peeler, peel the potatoes into long, thin lengths. Pat dry with kitchen towel. Spread the potato shavings on the prepared trays. Spray with Frylight. Bake for 10 minutes. Remove the trays from the oven, turn the shavings over and spray again with the Frylight. Bake for 10 minutes more or until crisp. Meanwhile, place the salt, pepper and paprika in a small frying pan over a moderate heat. Dry-fry for 1 minute or until fragrant. Serve the potato shavings with the salt mixture, in a small bowl, on the side.
This recipe is from the Eat In magazine.
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Post by chocko1 on May 30, 2015 17:57:04 GMT
SMOKY BEEF PATTIES WITH COUSCOUS SALAD - Serves 4
1.5 Syns per serving
90g wholewheat couscous 500g 5% fat minced beef 2 cloves of garlic, crushed Zest and juice of 1 lemon 1.5 tsp. smoked paprika 2 medium sized courgettes, sliced thinly 1 tbsp. extra-virgin olive oil - 6 Syns 4 tomatoes, cut into wedges 120g rocket or spinach
Put the couscous in a heatproof bowl. Pour over 150ml boiling water, cover and set aside for 5 minutes. Meanwhile, combine the mince, garlic, lemon zest and paprika in a large bowl and season with black pepper. With damp hands, divide the mixture into 12 portions. Roll each portion into a ball, flattening it slightly to form a patty. Heat the grill. Spray the patties and courgettes lightly with Frylight. Cook the patties for 2-3 minutes on each side or until cooked through, then remove from grill and keep warm. Cook the courgette slices for 1 minute on each side or until slightly golden. Pour the lemon juice and olive oil over the couscous and fluff the grains with a fork. Transfer to a salad bowl and toss lightly with the tomatoes and the salad leaves. Serve the patties and courgette ribbons with the couscous salad, with FF Greek yoghurt and lemon wedges on the side.
This recipe is from the Healthy Food Guide magazine.
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Post by chocko1 on May 30, 2015 17:58:09 GMT
SPICY CHICKPEA SOUP - Serves 4
Syn Free
100g dried chickpeas, soaked overnight, rinsed and drained 1 carrot, peeled and diced 1 stick of celery, sliced 1 onion, finely chopped 1 clove of garlic, crushed 1 red pepper, deseeded and diced 2 tsp. garam masala 1 tsp. chilli powder 1 tsp. grated root ginger 825ml vegetable stock
Bring the chickpeas to the boil in plenty of unsalted water. Boil rapidly for 10 minutes. Drain. Place in a non-stick pan with the vegetables and cook gently for a few minutes. Stir in the spices and ginger and, lastly, add the stock. Season with salt and black pepper. Bring to the boil, cover and simmer for 35-40 minutes or until the chickpeas are cooked and tender. Either have the soup as it is or blend it (or some of it) to the desired consistency.
This recipe is from the Vegetarian Society.
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Post by chocko1 on May 30, 2015 17:59:32 GMT
CHICKEN CHILLI - Serves 4
0.5 Syn for the whole recipe
1 large onion, finely chopped 2cm piece of root ginger, finely chopped 700g skinless breast fillets, roughly chopped 400g can chopped tomatoes 100g red split lentils 2 red peppers, deseeded and finely chopped 2 x 400g cans kidney beans, drained and rinsed 2 level tsp. chipotle paste - 0.5 Syn Chicken stock
Spray a large pan with Frylight and cook the onion until softening. Add the ginger and chicken and cook for about 5 minutes, until the chicken is browned on all sides. Stir in the tomatoes, lentils, peppers, beans, stock to cover and the chipotle paste. Bring to the boil, cover and simmer for 20 minutes or until the lentils and peppers are tender and the chicken is cooked through, with no pink meat left. Divide between warmed bowls.
Good served with rice and with chopped coriander sprinkled over.
This is a recipe from Red magazine.
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Post by chocko1 on May 30, 2015 18:00:59 GMT
SPICED CHICKEN NUGGETS - Serves 4
Syn Free
3 skinless chicken breasts Half a tablespoon of ground ginger 2 cloves of garlic, crushed 1 tsp. fennel seed 1 tsp. ground cinnamon 1 tsp. turmeric 1 tbsp. curry powder Handful of coriander leaves
Add the chicken, spices and coriander to a food processor, along with salt and pepper, to taste. Blitz until well mixed. Divide into 8 to 12 pieces, roll into balls and flatten slightly. The mixture is very sticky so you may want to lightly dust your hands with flour. Spray a large, non-stick frying pan well with Frylight and put over a medium heat. Fry for 6-7 minutes on each side, or until thoroughly cooked through.
Good served with noodles, salad and, maybe, a home-made tomato sauce.
This recipe is by Amy Jones, adapted from Slimming World.
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Post by chocko1 on May 30, 2015 18:02:03 GMT
HEALTHY MUSHROOM SOUP - Serves 4
Syn Free
1 red onion, finely sliced 3 cloves of garlic, crushed 800g chestnut mushrooms, sliced 2 tbsp. chives, finely chopped 1 litre vegetable stock Soy sauce, to taste
Spray the bottom of a large, lidded pan with some Frylight. Cook the onion until soft. Easier with the lid on. Add the garlic and cook for a further minute, then stir in the mushrooms and chives. Pour over the stock, then cover with a lid and simmer for 20-30 minutes. Remove from the heat and allow to cool. With a slotted spoon, take out half the mushrooms and blitz the rest in a blender, with a few glugs of soy sauce and black pepper, to taste. Return the mushroom slices to the pan, re-heat and serve in warmed bowls, maybe with a chunk of crusty HEX bread.
Could serve with a swirl of crème fraiche and some snipped chives on top. WW crème fraiche - 1 tbsp. = 0.5 Syn.
This recipe is by Katie Bryson.
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Post by chocko1 on May 30, 2015 18:03:11 GMT
CHORIZO PASTA BAKE - Serves 4
Under 2 Syns per serving, if using the Mozarella as HEX's
1 red onion, finely chopped 2 cloves of garlic, crushed 2 red peppers, deseeded and finely chopped 120g Sainsbury's diced chorizo - approx. 6.5 Syns 2 tbsp. balsamic vinegar 2 tsp. smoked paprika Pinch of dried chilli flakes - optional and to taste 2 x 400g cans chopped tomatoes 300g wholewheat penne pasta 200g reduced-fat Mozarella
Spray a large, non-stick pan well with Frylight and cook the onion and garlic until soft. Quicker with a lid on. Add the peppers and chorizo and cook until the chorizo starts to crisp up. Stir in the balsamic vinegar, paprika, tomatoes and the chilli flakes, if using. Mix it together well and season with salt and black pepper, adding a sprinkle of sweetener, if you think you need it. Simmer for 10-15 minutes. Pre-heat the oven to 200C/Gas 6. Cook the pasta, according to pack instructions, drain and then add to the pan of simmering sauce. Tear the Mozarella into small pieces and stir half into the mixture. Tip into a large, oven-proof dish and then dot the remaining chunks of Mozarella evenly over. Bake in the oven for about 10 minutes or until the cheese has melted.
Yummy served with a huge, crisp salad.
This recipe is based on one by Katie Bryson.
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Post by chocko1 on May 30, 2015 18:11:18 GMT
STICKY TARTED UP SAUSAGES - Serves 4
1 Syn per serving
1 level tbsp. sweet chilli sauce - 1.5 Syns 1 tbsp. runny honey - 2.5 Syns 1 clove of garlic, crushed 1 tsp. fresh thyme leaves 1cm fresh ginger, finely grated 8 SW sausages - could use reduced-fat but don't forget to Syn
Pre-heat the oven to 180C/Gas 4. Put the sausages in a roasting tin and combine all the other ingredients together to form a sticky paste. Brush each sausage with the glaze until coated, then stick them in the oven for about 30 minutes.
Good with SW wedges or mash and baked beans. Whatever you fancy, really!
This recipe is based on one by Katie Bryson.
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Post by chocko1 on May 30, 2015 18:12:50 GMT
BUTTERNUT SQUASH AND SMOKED BACON RISOTTO - Serves 2-3 (depending how greedy you're feeling)
Based on 2 servings - EITHER 1 Syn per serving OR (if using olive oil) 4 Syns per serving
500g BNS, cut into 2cm chunks 2 cloves of garlic, crushed 1 white onion, finely chopped 4 rashers of smoked bacon (could use plain), all visible fat removed and cut into strips 200g Arborio rice 50g baby spinach 50g Philadelphia Lightest - 2 Syns 1 litre vegetable stock Paprika
Spread the BNS chunks onto a Frylighted baking tray. Spray well with Frylight and sprinkle with some paprika, to taste. Roast for about 40 minutes, or until soft. When there's about 20 minutes left for the BNS to cook, spray a pan well with Frylight and add the garlic and onion. Stir. Put a lid on and allow to sweat until just starting to soften. Stir from time to time. Add the strips of bacon, and when just cooked, add the rice to the mixture. Stir well so the rice is coated with all the juices, and start to add a ladleful of stock, one at a time, stirring constantly, waiting until it is absorbed, before adding another. Keep adding the stock and stirring round, until the rice is tender. At the last minute, throw in the spinach, roast BNS and the Philly cheese. Stir together well.
Lovely served on warmed plates and, if you can spare it, topped with grated/shaved HEX parmesan.
This recipe is based on one by TheDinnerBell.co.uk.
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Post by chocko1 on May 30, 2015 18:14:46 GMT
CREOLE CHICKEN IN THE SLOW COOKER - Serves 4
Syn Free
4 skinless chicken breasts Cajun seasoning to taste 400g can chopped tomatoes 1 stalk of celery, diced 1 green pepper, deseeded and diced 3 cloves of garlic, crushed 1 onion, finely chopped Tabasco sauce, to taste 1 green chilli, deseeded and finely chopped
Put everything into the slow cooker, season to taste and cook on Low for 7-8 hours or on High for 4 hours.
Add extra veg if you like. Good served with boiled rice and sprinkled with HEX grated cheese.
Great to come home to, after working all day.
Forgot to say (I don't know how!), that, because this is Syn Free, I sometimes crisp up some diced chorizo in a pan and tip this over the top, along with the cheese, if I'm using any.
This is an Allrecipes UK recipe.
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Post by upndown on May 30, 2015 18:19:51 GMT
Well, just had another message from Darren and he says, if the FB page he's opened gets enough interest, he's going to add them all on there. He's called it Kathy's Minimum Fuss Recipes, I think. He's waiting to see if anyone's bothered though, before he tries to Copy and Paste all 1000+ recipes. He said he didn't want to transfer them onto this site after all, just in case this packs up too. Really appreciate how hard he's worked and is still working. If you're on FB, Sian, maybe just pop over and give him a Like so he doesn't think it's all in vain. In the meantime, I'll add as many as I can to this new thread. xx Yes it'll be a lot of hard work so I can understand Darren's decision - let's hope the link stays live for a good while so that we can access the lovely recipes xx
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Post by chocko1 on May 30, 2015 18:34:00 GMT
HONEY, SOY CHICKEN STIR-FRY with garlic, ginger, lemongrass & chilli - Serves 2
2.5 Syns per serving
2 skinless chicken breasts, sliced into thin strips Whole bunch of spring onions 1 green pepper, finely diced 1 orange pepper, finely diced 2 cloves of garlic, crushed 1 level tsp. chilli flakes or 1 whole red chilli, finely chopped 1 level tsp. ground lemongrass 1 heaped tsp. ground ginger or a fresh 2cm piece, finely chopped 3 tbsp. reduced-salt soy sauce 1-2 level tbsp. runny honey - 5 Syns
Spray a wok or large, non-stick pan well with Frylight. Cook the chicken strips until golden, then transfer them to a bowl. Re-spray the pan and fry the garlic, spring onions and peppers, adding the chilli, ginger and lemongrass after about 5 minutes. Cook for five minutes, then add the chicken back to the pan. Add the soy sauce and 6 tbsp. water. Let it all cook for 10 minutes, over a low heat. If the liquid evaporates too much, add extra water. Finally, add in the honey, stir well and serve on warmed plates.
Good served with rice, which is also good, cooked, then stirred through before dishing out. You could also add in an egg to scramble as it cooks. This turns it into more of a fried rice dish. Good too served with noodles and mange tout.
I tend to use frozen peppers for this, as they cook quicker.
This recipe is based on one from Laurel Loves blog.
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