|
Post by chocko1 on May 30, 2015 18:35:04 GMT
CARROT AND CORIANDER SOUP - Serves 3
2 Syns per serving
1 tbsp. olive oil - 6 Syns 450g carrots, chopped 1 onion, chopped 1 stick of celery, chopped and stringy bits removed 1 medium potato, peeled and chopped 1 tsp. ground coriander 1.2 litres vegetable stock 1 large handful of fresh coriander, chopped
Heat the oil in a pan and add the onion, fry for 5 minutes until softened. Add the potato, celery and ground coriander and cook for 2 minutes. Add the carrots and the stock, bring to the boil, then reduce to a simmer. Cover and cook for 20-30 minutes until the carrots are tender. Add the fresh coriander. Blend until smooth, adding seasoning, if necessary.
This recipe is from the Laurel Loves blog.
|
|
|
Post by chocko1 on May 30, 2015 18:36:08 GMT
CHORIZO AND BORLOTTI BEANS ON TOAST - Serves 3
3.5 Syns per serving
100g chorizo, diced - Sainsbury's diced chorizo is now Synned slightly lower - 10.5 Syns Half an onion, finely chopped 1 clove of garlic, crushed 4 sprigs of thyme - leaves only 400g chopped tomatoes - can use fresh or canned, depending on how saucy you want it 400g can borlotti beans, drained and rinsed Half tsp. paprika
Heat a pan over a medium heat. Add the chorizo and fry for about 5 minutes until it has released it's oils and has started to brown. Add the onion and garlic and fry until the onion has softened. Throw the thyme leaves in during the last minute and stir through. Pour in the chopped tomatoes, beans, paprika and seasoning. Stir together and turn down the heat. Simmer for 10-15 minutes until everything is cooked through and the sauce has thickened.
Good served on HEX toast or in a baked potato.
This recipe is based mainly on AmyElizabeth's blog.
|
|
|
Post by chocko1 on May 30, 2015 18:37:20 GMT
STICKY LIME, SOY AND HONEY CHICKEN - Serves 4
Just over 1 Syn per serving
8 chicken thigh fillets, skinless 1 lime, zest and juice 2 tbsp. dark soy sauce 2 level tbsp. runny honey - 5 Syns
Chop the thigh fillets into bite-sized pieces. Mix together the lime zest and juice, the soy sauce and the honey, in a bowl. Add the chicken pieces and mix together thoroughly. Cover with cling film and place in fridge to marinate - overnight, if possible. Spray a large, non-stick pan well with Frylight, then cook the marinated chicken, turning several times, until evenly and thoroughly cooked through.
Good served with SW wedges and a salad or in a Synned tortilla wrap, with salad.
This recipe is by Katie Bryson.
|
|
|
Post by chocko1 on May 30, 2015 18:38:58 GMT
SWEET POTATO, CHORIZO AND CHICKPEA FRITATTA - Serves 2-4 (depending how hungry you are)
5 Syns for the whole frittata, if using the cheese as part HEX's
1 medium sweet potato, peeled and thinly sliced (about 3mm thick) 1 medium onion, finely chopped 75g button mushrooms, sliced 100g diced chorizo - 5 Syns 120g can chickpeas, drained and rinsed 8 medium eggs 1 tbsp. milk, taken from allowance 40g mature Cheddar, grated
Spray a 9 inch quiche dish with Frylight and use a pastry brush to spread it into all the edges. Pre-heat the oven to 180C/Gas 4. Boil the potato slices for about 4 minutes, or until just tender. Arrange the slices over the bottom of the quiche dish. In a large, non-stick frying pan, cook the chorizo until the oils are released and it has crisped up slightly. Remove from the pan and set aside, leaving as much of the oil in the pan as possible. Gently fry the onion and mushrooms in the chorizo oil, until the onion is soft. Return the chorizo to the pan, along with the drained chickpeas and fry for a further minute. Spoon this mixture evenly over the potato slices. Whisk together the tbsp. of milk and the eggs, seasoning with black pepper to taste. Stir through the grated cheese, reserving a little for later. Pour the egg mixture over the contents of the quiche dish, poking any chickpeas or pieces of chorizo that are sticking out back under the surface of the egg mixture. Sprinkle the reserved grated cheese over the surface. Bake in the middle of the oven for about 25 minutes or until puffed up and golden brown. It should also be firm when the dish is gently shaken.
Gorgeous served with a large, colourful salad. If preferred, you could, of course, omit the chickpeas.
This recipe is based on one by Hannah Jade.
* It made my day, when I discovered that Sainsbury's diced chorizo is now shown as 150g = 15 Syns. It used to be 100g = 12.5 Syns so it's great to know that all that lovely yumminess now works out at about 100g = 10 Syns!!! Beware though, as Nanny Doreen pointed out to me, this is only the Sainsbury's diced chorizo so you'd have to check out any other you may buy.
|
|
|
Post by chocko1 on May 30, 2015 18:40:17 GMT
GRILLED HONEYED LIME SALMON - Serves 4
3 Syns per serving
2 level tbsp. runny honey - 5 Syns 1 level tbsp. Dijon mustard - 1.5 Syns The finely grated rind and juice of one lime 2 tbsp. dry white wine - 1 - 1.5 Syns 2 tsp. olive oil - 4 Syns 4 x 150g skinless salmon fillets
Make the marinade by mixing together the honey, mustard, lime zest, lime juice, wine and olive oil in a shallow dish. Stir through a little salt and some black pepper. Add the salmon fillets and spoon the marinade over. Cover and refrigerate for 1 hour. Pre-heat the grill to medium hot. Arrange the salmon, in the dish, under the grill. Baste from time to time. Cook for 5-6 minutes or until the salmon flakes easily with a fork.
Lovely and fresh. Serve with a colourful salad and new potatoes or with some lightly cooked veg.
This is an Ocado recipe.
|
|
|
Post by chocko1 on May 30, 2015 18:47:58 GMT
QUICK CHILLI AND HONEY CHICKEN STIR-FRY - SERVES 2
3 Syns per serving
4 skinless chicken thighs A sprinkle of chilli flakes, to taste 2 tsp. sesame oil - 4 Syns Half tsp. chopped garlic Half tsp. fresh red chilli, chopped 200g baby corn, chopped in half 200g mange tous 2 tbsp. reduced-salt soy sauce 2 level tsp. clear honey - 2 Syns 1 spring onion, sliced
Season the chicken with salt, pepper and the chilli flakes. Pour the sesame oil into a pan and put on a high heat. Add the chicken and brown all over, then lower the heat and cook for 10-15 minutes, adding a touch of water if it looks dry. Remove from the pan and set aside. Add the garlic, fresh chilli, chopped corn and mange tout and sauté until cooked, approx. 5 minutes. Return the chicken to the pan and add the soy sauce, honey and spring onion. Stir well to coat the chicken in the sweet and chilli flavours. Check the seasoning and serve with rice or sautéed Chinese greens.
This is a recipe by Angela Hartnett.
|
|
|
Post by chocko1 on May 30, 2015 18:49:15 GMT
CREAMY SALMON AND CHIVE PASTA - Serves 2
Syn Free
120g spaghetti 2 salmon fillets Juice and zest of half a lemon 2 cloves of garlic, crushed 4 tbsp. fresh chives, chopped 4 tbsp. FF Greek yoghurt 8 asparagus spears, sliced lengthways
Grill the salmon for around 12 minutes. Add the spaghetti to boiling water and cook for the same amount of time as the salmon. Add the asparagus spears a couple of minutes before the spaghetti is cooked. Drain the spaghetti and asparagus and put back into the pan. Flake the salmon into it. Add the rest of the ingredients, stir and serve immediately.
This recipe is from the hungryhealthyhappy site.
|
|
|
Post by chocko1 on May 30, 2015 18:50:25 GMT
CREAMY MUSHROOM AND PEPPERCORN SAUCE - Serves 2
Syn Free
200g mushrooms, chopped 1 clove of garlic, crushed 4 tbsp. Quark 250ml beef stock, made with one cube 1 tsp. ground black pepper (from a mill) 1 tbsp. Worcestershire sauce - optional - taste before adding, you may prefer it without
Fry the mushrooms and garlic in a Frylighted pan. Add the ground black peppercorns, Quark and the beef stock. Whisk until smooth. Simmer on a low heat until the sauce thickens.
Lovely poured over steak.
This is a WW's recipe.
|
|
|
Post by chocko1 on May 30, 2015 18:53:07 GMT
LAMB AND SPINACH CURRY - Serves 2
3 Syns per serving
2 tbsp. garam masala (+1 teaspoon, optional) 250g lamb fillet, all visible fat removed, chopped into small chunks 3 - 5 large green chillies, finely sliced crosswise 400g can chopped tomatoes Large handfuls of fresh, baby spinach, broken up 1 tbsp. olive oil - 6 Syns
Combine the garam masala with the olive oil. Toss the lamb into the spiced oil. Heat a large frying pan on a high heat. Add the lamb and chillies and stir-fry for a few minutes or until just cooked through. Remove the lamb from the pan and keep warm. Add the tomatoes and the spinach and simmer for about 5 minutes until it looks saucy and the spinach has begun to wilt. Return the lamb to the pan and bring back to a simmer. Taste and season, adding the extra teaspoon of garam masala, if you think it needs more spice.
Good served with boiled rice.
This recipe is also good with beef or chicken.
You could serve this cucumber raita on the side.
6 tbsp. FF natural yoghurt 2 tbsp. lemon juice Quarter of a small clove of garlic, crushed Thinly sliced cucumber
Whisk together the yoghurt, garlic and lemon juice. Toss the cucumber in the dressing. Chill before serving, to add a bit of zing to your curry.
These recipes are based on some from thestonesoup.com site.
|
|
|
Post by chocko1 on May 30, 2015 18:54:52 GMT
BEEF AND RED PEPPER GOULASH - Serves 4
Syn Free
1 large onion, finely chopped 1 large clove of garlic, crushed 500g stewing steak, all visible fat removed, cut into chunks 2 tbsp. paprika 2 tbsp. tomato puree 400g can crushed tomatoes 1 large red pepper, deseeded and finely chopped 175g chestnut mushrooms, thickly sliced 500ml beef stock
Spray a large, non-stick pan well with Frylight and cook the onion until softening. Add the garlic and cook for a further minute, stirring. Add the meat and cook until browned all over. Lower the heat and add the paprika, tomatoes, puree, red pepper and mushrooms and cook for 5 minutes, stirring. Pour in the beef stock, bring to the boil, then cover and reduce to a simmer for 2 hours or until the meat is tender. Remove the lid and continue to simmer until the liquid has reduced and the sauce is the desired thickness. Season to taste with salt and pepper.
Lovely served with rice and garnished with a further sprinkling of paprika. Also good with a blob of FF Greek yoghurt on top.
This recipe is based on one by Abbe Townsend.
|
|
|
Post by upndown on May 30, 2015 18:55:38 GMT
Hi Everyone - I'm helping Kathy to post her lovely recipes here - please bear with me - I'll be editing my errors as I spot them and I'll number them when I've posted them all!
BACON AND PEA RISOTTO - Serves 4
Syn Free
1 onion, chopped 6 rashers of bacon, visible fat removed 300g risotto or Arborio rice 100g frozen peas 700ml vegetable stock
Spray a large pan with Frylight and cook the onion until starting to soften. Add the bacon until cooked through. Add the rice and stock. Cover, bring to the boil and simmer for 15-20 minutes or until the rice has absorbed most of the liquid. Stir in the peas and cook for a further 5 minutes. Season with black pepper and maybe a little salt (careful because of the bacon) Could sprinkle with a HEX cheese.
Simple Beef Goulash
Diced beef Peppers Onions Chopped tomatoes Paprika
1, seal the beef 2, add a finely chopped onion and cook til soft 3, add a chunky chopped pepper and a tin of chopped toms 4, season with plenty of paprika, salt & pepper. Sprinkle in some herbs, rosemary, thyme, oregano, parsley all work. 5, simmer for 45 mins or so. Or put in a casserole dish in the oven.. (Add a tbsp low fat yogurt or creme fraiche right at the end, if fancied. Don't forget to syn, a tbsp WW creme fraiche is 1.5 syns) 6, serve with pasta or boiled tatties
BACON AND PEA RISOTTO - Serves 4 Syn Free
1 onion, chopped 6 rashers of bacon, visible fat removed 300g risotto 100g frozen peas 700ml vegetable stock
Spray a large pan with Frylight and cook the onion until starting to soften. Add the bacon until cooked through. Add the rice and stock. Cover, bring to the boil and simmer for 15-20 minutes or until the rice has absorbed most of the liquid. Stir in the peas and cook for a further 5 minutes. Season with black pepper and maybe a little salt (careful because of the bacon) Could sprinkle with a HEX cheese.
CHEESY CHICKEN - Serves 1
Syn Free as long as you use the Mozzarella as a HEX
Skinless chicken breast BGTY Mozzarella cheese HEX Red pepper Fresh basil
Preheat oven to Gas Mk 5 Make a slit in the chicken breast and stuff with the Mozzarella, sliced pepper and some fresh basil. Spray a baking tray with Frylight before placing the chicken breast(s) onto it and spray them with Frylight. Cook for about 25 mins or until chicken is cooked through. Could serve with a jacket potato and side salad or SW chips, etc.
. CHICKEN BIRYANI PILAU - Serves 6 but could obviously reduce.
Syn Free
6 skinless chicken breasts or thighs 1 large onion, chopped 2 tbsp. curry powder - strength to suit taste 350g easy-cook wholegrain rice 700ml chicken or veg stock 250g frozen peas
Pre-heat oven to 200C/gas mk 6 Frylight a pan, preferably one that can go in oven to save on washing up! Cook chicken for about 10 mins or until browned off all over. Add onion and cook for a further 5 mins. Stir in curry powder and cook for another minute. Stir in rice and stock and bring to the boil. Cover and bake for 30 mins or until all liquid is absorbed and the rice is cooked through. Stir in the peas and allow to stand for about 3 mins while they cook through.
This recipe tastes lovely when cold too so would be good for lunch the next day. I usually serve with a side of broccoli or other green veg. Guess anything would do!
CHICKEN AND VEG CURRY - Serves 2
1.5 Syns per serving
100g coconut FF yogurt - Half a Syn, if using Muller Fat Free Greek Yoghurt 2 heaped tbsp. Tandoori spice mix 2 skinless chicken breasts, cut into bite sized pieces 1 large onion, chopped 1 red pepper, chopped 250ml passata 250g pouch cooked Basmati rice - 2 Syns for Uncle Ben's Express 100g frozen peas Small bunch of chopped coriander - could probably use dried
Sorry - few more ingredients to this one!
Mix 75g of the yogurt with 1 tbsp. of the spice mix and some seasoning. Add the chicken, cover and leave to marinate in the fridge for at least an hour or, preferably, overnight. Frylight a large pan and heat the remaining spice, adding the onion and a good splash of water so it doesn't stick. Cook for about 5 mins, stirring from time to time. Add the marinated chicken and cook for about 10 - 15 mins or until cooked through. Tip in the pepper and passata and simmer for 10 mins. Tip the cooked rice and the peas into another pan, with a splash of water and heat through until the peas are cooked. Stir most of the coriander into the passata sauce. Serve the rice alongside the chicken mixture. Scatter with remaining coriander and with the rest of the yogurt served on the side.
This is a firm fav in our house so I hope you like it too.
SPICY LENTIL SOUP
Syn Free
A small piece of ginger, peeled and grated - may be OK with dried, never tried it! 1 tsp of cumin seeds Pinch of chilli flakes, to taste 1 onion, finely chopped 2 large carrots, peeled and grated 150g red lentils 1 litre of veg stock, from a cube
Spray a large pan with Frylight and cook the spices and ginger for a couple of minutes. Add the vegetables and cook for 5 minutes more before adding the lentils and stock. Bring to the boil and simmer for 15 minutes, stirring occasionally until the lentils are tender. Blend until smooth or, if you prefer, leave chunky.
This is lovely with a squeeze of lime juice stirred through and a few torn coriander leaves sprinkled over the top. I have also, sometimes added chickpeas just before serving and grilled some lean bacon until crisp, then broken it up and put that over the top too. Whatever you fancy really!
RICE AND PRAWN ONE-POT - Serves 4 smallish portions OR, if you're ravenous, serves 2
Between 2 it works out at 2.5 Syns per portion, for the chorizo
1 onion, sliced 1 red and 1 green pepper, sliced 50g chorizo, diced 2 cloves of garlic 250g easy-cook Basmati rice (If using wholegrain you'll have to increase the cooking time) 400g chopped tomatoes 200g prawns
Pre-heat the oven to 200c/gas mk 6 Tip the onion, peppers, chorizo and crushed garlic into an ovenproof dish and spray with Frylight. Roast in oven for 15 minutes. Stir in the rice, tomatoes and 500ml chicken or veg stock. Add black pepper (I never add salt because of the chorizo but that's down to personal taste) and some smoked paprika or chilli flakes, if wanting more of a kick. Bake, covered, for another 20 mins, stirring occasionally and checking if anymore liquid needs to be added. Three minutes before the cooking time is up, stir through the prawns.
I have sometimes added chicken pieces too or substituted peas, if I have no peppers in.
OATY COOKIES - makes about 8.
5 Syns for all the cookies, if using the oats as your HEX
1 large ripe banana - 100g 35g quick-cook porridge oats
Spray a baking tray with Frylight or line with non-stick baking paper. Mash the banana in a bowl with a fork. If you're following the plan to the letter, this is where the 5 Syns come in - still can't get my head round that really! Mix in the porridge oats (and some sweetener, if you like things a bit sweeter) and blob onto the baking tray. Sometimes I add some cinnamon at this point. Bake in a pre-heated oven at 180C/gas mk. 4 on the middle shelf for approx. 15 mins. Allow to cool on the tray, although they do taste really yummy when they are slightly warm!
|
|
|
Post by chocko1 on May 30, 2015 18:57:20 GMT
Thanks for Copy and Pasting from the beginning, Linda! Hopefully, one day, we'll have done the whole thread!! xx
|
|
|
Post by chocko1 on May 30, 2015 18:57:42 GMT
CORIANDER CHICKEN CURRY - Serves 2
3 Syns per serving, if using oil instead of Frylight
4 boneless, skinless chicken thighs 1 small onion, finely chopped 4 cloves of garlic, crushed 1 inch of ginger, grated 250ml FF Greek yoghurt Half tsp. turmeric powder Half tsp. chilli powder 1 tsp. coriander powder Half tsp. garam masala 15gm fresh coriander
Take the yoghurt out of the fridge. Cube the chicken into bite-sized pieces. Spray a medium sized, non-stick pan well with Frylight. Heat. Add the onion, ginger and garlic and fry until the onions have softened. Having a lid on helps. Add a splash of water if the onion begins to stick. Stir in all the powders, apart from the garam masala. Add in the chicken pieces and seal on all sides. Next, stir in the yoghurt, lower the heat to medium low and cook, stirring regularly, for about 10 minutes or until the chicken is cooked through. Finally, stir in the chopped coriander, garam masala and salt to taste.
Lovely served with boiled rice or Synned Naan bread.
This recipe is a take on one by Mallika Basu.
|
|
|
Post by chocko1 on May 30, 2015 18:58:58 GMT
LOW CARB RASPBERRY SOUFFLE WITH MOLTEN CHOCOLATE CENTRE - Serves 6
Approx. 1 Syn per serving
125g fresh raspberries - approx. 1 Syn (because of cooking) 5 tbsp. granulated sweetener - the kind that is like for like with sugar. I use Splenda. 4 egg whites 1 tsp. butter - 2 Syns 14g dark chocolate, chopped finely - approx. 3.5 Syns
Pre-heat the oven to 200C/Gas 6. Puree the raspberries and press through a fine sieve, to get all the seeds out. Add 1 tbsp. sweetener and set aside. Beat the egg whites until thickened and start sprinkling the remaining sweetener into them until it has all been added and the whites form stiff, glossy peaks. Grease 6 small ramekin dishes with the butter. Fold one third of the egg whites into the raspberry puree. Once mixed, fold the raspberry puree into the remaining egg whites, folding gently together, until there are no streaks of pink left. Gently scoop some of the mixture into the ramekin dishes until half full. Divide the chopped chocolate between the ramekins and then fill each one to the top with the remaining soufflé mixture. Place the ramekins onto a baking tray, with at least a few inches between each one, and put on the centre shelf in the oven. Bake for 9 minutes, or until golden and puffed up. Serve immediately!
|
|
|
Post by upndown on May 30, 2015 18:59:56 GMT
Thanks for Copy and Pasting from the beginning, Linda! Hopefully, one day, we'll have done the whole thread!! xx Well as you may have seen I'm editing as I'm going along - please bear with me Kathy and anyone reading here! xx
|
|