Sweet Potato Pasta Bake

Serves 4
Syns per serving: 1.5 Syns on Extra Easy and Green

Ingredients
• 350gm dried macaroni
• 1 head broccoli, trimmed and cut into small florets
• 1 large sweet potato, peeled and cut into small chunks
• 300gm low fat natural cottage cheese
• small handful of finely chopped fresh chives
• 2 eggs, beaten
• 4tbsp quark
• 150gm cherry tomatoes, halved
• 40gm reduced-fat Cheddar cheese, grated (6 Syns)

Method
1. Preheat the oven to 200°C/Fan 180°/Gas 6.

2. Cook the pasta according to the packet instructions, adding the broccoli and sweet potato 4 minutes before the end of the cooking time.

3. Meanwhile, mix together the cottage cheese, chives, eggs and quark and stir well.

4. Drain the pasta, stir in the cottage cheese mixture and tomatoes and tip the whole mixture into a large ovenproof dish. Scatter over the Cheddar cheese and bake for 20-25 minutes until golden.

This dish would work well with roasted vegetables such as peppers, onions, butternut squash or courgettes - stir them into the cooked pasta before baking in the oven.

Cajun Turkey Chilli Wedges

Serves 4
Syns per serving: Extra Easy - Syn-free

Ingredients
• 4 baking potatoes, cut into wedges
• Fry Light
• 4tsp Cajun spice mix
• 1 quantity Basic Mince Sauce made with extra lean turkey mince
• 1 red, 1 yellow and 1 green pepper, deseeded and diced
• 300ml (11fl oz) chicken stock
• 400gm can kidney beans, drained and rinsed

Method
1. Preheat the oven to 220°C/425°F/Gas Mark 7. Spray a large baking tray with Fry Light, add the potato wedges, spray the wedges with Fry Light and sprinkle with half the Cajun spice mix. Spread them out evenly and roast for 30-40 minutes, turning occasionally.

2. Make the mince sauce, frying the rest of the spice mix and the peppers with the onion. Stir in the kidney beans and stock and simmer for around 15 minutes until most of the stock has been absorbed.

3. Serve with the potato wedges and a large mixed salad.

Basic Mince Sauce

This easy to make sauce forms the base for many Syn-free dishes.

Serves 4
Syns per serving: Syn-free on Original and Extra Easy

Ingredients
• Fry Light
• 450gm (1lb) extra lean beef, turkey, pork or lamb mince
• 1 onion, finely chopped
• 400gm can chopped tomatoes
• freshly ground black pepper

Method
1. Tip the mince and onion into a large, non-stick frying pan sprayed with Fry Light. Set the pan over a moderately high heat.

2. Using a wooden spoon or a spatula, break the meat up so that it doesn't stick together in lumps.

3. Fry, stirring frequently, until the meat is browned and all the pieces are separated.

4. Tip in the canned tomatoes and break them up with the wooden spoon. Season well, then add extra flavouring ingredients and vegetables of your choice. 

FLAVOURINGS FOR MINCE
• Dried herbs, and spices like ground cumin, grated nutmeg and paprika.
• Chopped vegetables which will add a depth of flavour as well as bulking out the sauce, such as chopped onion, chopped carrots, celery, deseeded and chopped peppers and sliced mushrooms.
• Tomato puree adds even more fruity tomato flavour when stirred in with canned tomatoes.
• Dry English mustard powder sprinkled in at the last minute enriches the taste.
• Bottled sauces like Worcestershire sauce and soy sauce add a savoury flavour.

3 WAYS WITH ONE SAUCE...
• Top the sauce with mashed potatoes for shepherd's or cottage pie.
• Layer in a dish with cheese sauce (remembering to count the Syns) and sheets of lasagne for baked lasagne.
• Serve spooned over a bowl of spaghetti or other pasta, sprinkled with grated Parmesan cheese (taken as a Healthy Extra A choice).

Country-Style Potato Salad

This flavour-packed potato salad makes a light meal in itself, or would be a perfect accompaniment to most grilled meat or fish.

Serves 4
Syns per serving: 1 Syn on Extra Easy and Green

Ingredients
• 500gm new potatoes, diced
• 1.5tbsp cider vinegar
• 6 level tbsp extra light mayonnaise (3 Syns)
• 50gm fat free natural fromage frais
• 1 level tsp Dijon mustard (0.5 Syns)
• freshly ground black pepper
• 1 small red onion, peeled and finely diced
• 4 plum tomatoes, roughly chopped
• 100gm gherkins, drained and roughly chopped
• 3 hard boiled eggs, roughly chopped
• 1 bottled roasted red pepper, finely diced
• 2tbsp chopped fresh flat-leaf parsley

Method
1. Place the diced potatoes in a saucepan of salted cold water and bring to the boil. Let them boil for 8-10 minutes and drain. Place the hot potatoes in a mixing bowl and sprinkle the vinegar over them. Let them stand for 10 minutes.

2. In a wide salad bowl whisk together the mayonnaise, fromage frais and mustard. Season well.

3. Add the potatoes and the remaining ingredients to the dressing and toss well until evenly combined.

4. Cover and chill for at least 1-2 hours before serving.

Low Syn Coleslaw

Serves 4
Syns per serving: less than half a Syn per serving on all plans

Ingredients
• 200gm cabbage and carrot, finely shredded
• 1tsp mustard powder
• 1tsp cold water
• 6tbsp fat free fromage frais
• 2tbsp white wine vinegar
• 2tsp granulated sweetener
• 2tbsp lighter than light mayonnaise (1 Syn)
• freshly ground black pepper

Method
1. Mix the mustard powder with the cold water until dissolved.

2. Add all of the remaining ingredients except for the cabbage and carrot, and mix well.

3. Add the cabbage and carrot. Mix well until all combined. Chill until ready to serve.

Crispy Garlic Broccoli

Serves 2
Syns per serving: Syn-free on all plans

Ingredients
• Fry Light
• 1 head of broccoli (washed earlier, do not wash immediately before cooking), broken into small florets
• 2-3 cloves garlic, crushed
• salt and freshly ground black pepper

Method
1. Preheat the oven to 375°C/gas 5.

2. Place all the ingredients in a large plastic food bag, spray with Fry Light and gently shake to mix well.

3. Empty onto a large oven tray sprayed with Fry Light and bake in the oven on the top shelf for about 30 minutes, turning occasionally.

Ratatouille Pasta Bake

Serves 4
Syns per serving: Extra Easy and Green - Syn-free**
**add 6 Syns per serving if not using the cheese as a Healthy Extra choice

Ingredients
Fry Light
500gm mixed vegetables; courgette, aubergine, onion, red pepper - diced
2 x 400gm cans chopped tomatoes
3tbsp tomato puree
1tbsp granulated sweetener
1tbsp Italian mixed herbs
2tbsp Balsamic vinegar
400gm dried pasta shapes
160gm reduced-fat Cheddar**

Method
1. Heat a large pan sprayed with Fry Light and fry the vegetables for about 10 minutes until starting to soften.

2. Add the tomatoes, tomato puree, sweetener, herbs and Balsamic vinegar, bring to the boil then reduce the heat and simmer for 15 minutes.

3. While the sauce is cooking, cook the pasta according to the instructions on the packet.

4. Drain the cooked pasta and place in a large ovenproof dish. Add the cooked sauce and mix well. Sprinkle over the cheese and bake in the oven at gas 5 for 20 minutes or until the cheese has melted.

Baked Stuffed Peppers

Serves 4
Syns per serving: Extra Easy and Green - Syn-free

Ingredients
2 large red and 2 large yellow peppers, halved and deseeded
6 spring onions, finely sliced
2 garlic cloves, peeled and crushed
2 ripe tomatoes, roughly chopped
200gm/7oz cooked Basmati rice (approx. 125gm uncooked weight)
1 x 400gm/14oz can red kidney beans, rinsed and drained
2tbsp finely chopped flat-leaf parsley
Freshly ground black pepper

Method
1. Preheat the oven to 200°C/gas 6. Place the peppers cut side up on a non-stick baking tray.

2. In a large mixing bowl, mix together the onions, garlic and tomatoes. Stir in the cooked rice, kidney beans and chopped parsley and season well.

3. Carefully divide the mixture between the pepper halves. Cover loosely with foil and bake in the oven for 20-25 minutes. Serve immediately.

Pizza Topped Chicken

Serves 4
Syns per serving: Extra Easy and Original - Syn-free**
**add 6 Syns per serving if not using the cheese as a Healthy Extra A choice

Ingredients
4 skinless, boneless chicken breasts
8tbsp tomato puree
1 red onion, finely chopped
150gm frozen sliced peppers
150gm sliced mushrooms
160gm reduced-fat Cheddar cheese, grated**

Method
1. Preheat the oven to 210°C/fan 190°C/gas 7. Using a sharp knife or pair of kitchen scissors, cut each chicken breast lengthways, but not all the way through, and open out so that it lies flat. Put each chicken breast on a separate square of kitchen foil and roll up the edges to make a little dish around the chicken to catch the juices. Transfer onto two baking trays.

2. Spread 2tbsp of the tomato puree over each chicken breast. Top with the onion, peppers and mushrooms, then sprinkle over the cheese.

3. Bake for 20-25 minutes, or until cooked through and the cheese has melted and browned.

Tomato Soup

Serves 6-8

Syns per serving: Syn-free on all plans

Ingredients
Fry Light
2 carrots
2 sticks celery
2 medium onions
2 garlic cloves
2 vegetable stock cubes
400gm tinned plum tomatoes
3 large ripe tomatoes
1 small bunch fresh basil
Freshly ground black pepper

Method
1. Peel and roughly slice the carrots. Slice the celery. Peel and roughly chop the onions. Peel and slice the garlic.

2. Heat a large pan sprayed with Fry Light over a medium heat, add all the chopped and sliced vegetables and mix with a wooden spoon. Cover and cook for 10-15 minutes.

3. Put the stock cubes into a jug and make up to 1.5ltr with boiling water. Stir until the stock cubes are dissolved, then add to the pan with the tinned and fresh whole tomatoes. Stir well and bring to the boil. Reduce the heat, cover and simmer for 10 minutes.

4. Remove the pan from the heat. Season with pepper and add the basil leaves. Using a hand blender or food processor, blend until smooth. Serve.

Spinach And Cottage Cheese Cannelloni

This tasty meat-free dish is delicious served with Syn-free potato wedges and a large mixed salad.

Serves 2
Syns per serving: Extra Easy and Green – 1.5 Syns
 
Ingredients
10 dried cannelloni tubes
A few basil leaves, torn
2 level tbsp grated Parmesan cheese (3 Syns)  

For the filling
300gm fresh spinach, washed and trimmed
300gm very low fat natural cottage cheese
Freshly grated nutmeg
1 egg yolk
Freshly ground black pepper  

For the sauce      
500ml carton passata
Pinch of granulated sweetener
1 garlic clove, crushed
Freshly ground black pepper      

Method
1. Make the filling. Put the spinach in a saucepan with 2 tablespoons of water. Cover with a lid and cook very gently over a low heat for about 5 minutes, until the leaves are limp and bright green. Drain in a colander, pressing down on top of the spinach with a saucer to squeeze out all the liquid.  

2. Chop the spinach and mix with the cottage cheese, nutmeg, egg yolk and seasoning. Spoon the filling into the cannelloni tubes.  

3. Mix the passata, sweetener, garlic and seasoning together and pour a thin layer into the bottom of an ovenproof dish. Arrange the filled cannelloni tubes in the dish.  

4. Pour the remaining passata over the cannelloni. Sprinkle with basil and Parmesan cheese, and bake in a preheated oven at 200C, 400F, Gas Mark 6 for about 30 minutes, until bubbling and golden brown.

Slow Cooker Barbeque Pulled Gammon

Slow cooking the gammon in a delicious barbecue sauce makes it incredibly tender and easy to pull apart into tasty shreds.

Serves 4
Syns per serving: Original and Extra Easy - Syn-free

Ingredients
1 x gammon joint, all visible fat removed
Fry Light
1 onion, peeled and finely chopped
1 tsp mild chilli powder
500gm carton passata
6 tbsp artificial sweetener
8 tbsp Balsamic vinegar
2 tbsp Worcestershire sauce
1 tsp mustard powder
Freshly ground black pepper

Method
1. Soak the gammon in cold water overnight. Rinse under clean cold water and place in the slow cooker.

2. Spray a pan with Fry Light and sauté the onion and chilli powder over a low heat for 5 minutes until softened.

3. Stir in the remaining ingredients, except for the gammon joint, bring to the boil and simmer for 10 minutes until thickened.

4. Pour the sauce over the gammon joint. Cook on low for 7-9 hours. 

5. Once cooked, carefully lift the joint from the slow cooker and place on a large plate. Using two forks, pull the gammon apart into shreds. Tip the shredded gammon back into the barbecue sauce and mix well. Serve.

Oven-Baked Italian Meatballs

This dish is packed with superfree foods, and as it's all cooked in the one dish it'll cut down on the washing up. You could also use extra lean turkey mince instead of beef for the meatballs.

Serves 4
Syns per serving: Free on Extra Easy and Original

Ingredients
2 large onions, finely chopped
500gm extra lean minced beef
2tsp dried Italian mixed herbs
2 garlic cloves, crushed
Freshly ground black pepper
400gm can chopped tomatoes with herbs
1tbsp granulated sweetener
500gm carton passata
150ml hot vegetable stock
2 medium courgettes, trimmed and cut into chunks
1 red pepper, deseeded and cut into chunks

Method
1. Preheat the oven to 200C/Fan 180/Gas Mark 6.

2. Mix together half of the chopped onions, all of the tomatoes, sweetener, passata, vegetable stock, courgettes and red pepper in a large roasting tin and season well. Cover the dish with foil and bake in the oven for 50 minutes.

3. Put the other half of the chopped onions in a bowl with the beef, Italian herbs, garlic and some black pepper, then mix well and divide into 20 portions. Roll each portion into a ball, place on a plate, cover and chill until ready to use.

4. After 50 minutes, remove the foil from the roasting tin, stir in the meatballs and bake for a further 40 minutes. 

5. Serve with your favourite pasta shapes, remembering to add the Syns accordingly if following the Original plan.

KFC Style Chicken

Made this for tea tonight and it was tastier than the real thing without all the grease that comes with the real thing!

Serves 2 (LARGE SERVINGS)
Syns per serving; Original and Extra Easy - Syn-free**
**add 6 Syns per serving if not using the bread as a Healthy Extra B choice

Ingredients
Fry Light
500gm chicken breast, skinless and boneless
4 slices of bread from a 400gm wholemeal loaf, made into breadcrumbs
1 egg, beaten
1 small jar chicken Bovril
1 clove garlic, crushed
1tsp mild chilli powder
1tsp ground mixed spice
Freshly ground black pepper

Method
1. Preheat the oven to gas 7, and add a baking tray sprayed with Fry Light.

2. Cut the chicken into strips, nuggets or whatever size pieces you prefer. Mix the egg with the Bovril, garlic, chilli powder, mixed spice and pepper to create a gloopy mixture. Add the chicken pieces and mix well to ensure all of the chicken is coated.
3. Spread the breadcrumbs out on a large plate. Take one piece of chicken at a time from the egg mixture and allow any excess to drip off. Roll the chicken in the breadcrumbs until evenly coated and transfer to the baking tray.

4. Bake in the oven for 25-30 minutes, turning occasionally, until the chicken is cooked through and the breadcrumbs are golden and crispy.

Syn-free Bolognese Sauce

This easy Syn-free bolognese sauce is packed with plenty of superfree food, and is delicious served over heaps of dried pasta shapes or as a topping for a jacket potato. Even better topped with a Healthy Extra helping of cheese.

Serves 4
Syns per serving - Syn-free on Original and Extra Easy

Ingredients
Fry Light
1 large onion, peeled and chopped
2-3 cloves garlic, peeled and crushed
500gm extra lean beef mince
1 can peeled plum tomatoes, chopped
500ml carton passata
1 can carrots, drained and chopped
1 beef Oxo cube, crumbled
4tbsp tomato puree
1tbsp granulated sweetener
1tbsp dried mixed herbs
Freshly ground black pepper

Method
1. Spray a large pan with Fry Light and fry the onion and garlic over a low heat for around 5 minutes until softened

2. Add the beef mince, increase the heat and stir until the mince is browned all over.

3. Add all of the remaining ingredients, bring to the boil, mix well and reduce heat to a simmer. Simmer for 20-25 minutes until cooked through.

Cheesy Egg Spread

This is a lovely topping for crispbreads, or you could use it as a filling for a jacket potato

Serves 1

Syns per serving - 1 Syn all plans**
**add 6 Syns per serving if not using the cheese as a Healthy Extra A choice

Ingredients
3 x medium eggs, hard-boiled
100gm low fat cottage cheese
40gm reduced-fat Cheddar, grated**
2tbsp lighter than light mayonnaise (1 Syn)
Freshly ground black pepper

Method
Mash the eggs and add all of the other ingredients. Mix well and serve.

Beef And Red Wine Casserole

I left this simmering away in the slow cooker all day, but if you prefer you could put everything in a heavy-based casseroles dish, bring to the boil then cover tightly and cook in the oven at 170C/Gas 3 for 2-2.5 hours.

Serves 4

Syns per serving - 2 Syns on Extra Easy and Original

Ingredients
500gm lean stewing beef, all visible fat removed, cut into bite-sized pieces
4 garlic cloves, peeled and crushed
4 large carrots, peeled and cut into large chunks
3 large leeks, thickly sliced
500ml hot beef stock
100ml red wine (4 Syns)
400gm can chopped tomatoes
1 bay leaf
2tsp dried mixed herbs
Freshly ground black pepper
4 level tsp Bisto gravy powder (4 Syns)

Method
1. Add all of the ingredients except for the Bisto powder to a slow cooker. Cook on low for around 8 hours.

2. 20 minutes before serving, mix the Bisto powder with a little cold water until all dissolved, then stir this into the casserole. Replace the lid and turn the heat up to high for 20 minutes until the sauce has thickened.

Chinese Seaweed

Serves 4

Syns per serving - Free on all plans

Ingredients
Large bag of kale, shredded
Fry Light
Granulated sweetener
Salt

Method
1. Spread the kale out on a large baking tray. Sprinkle with the sweetener and salt.

2. Put in the oven at gas 7 for 3 minutes.  Stir and return to the oven for 1 minute at a time until crispy. Keep an eye on it whilst cooking as the kale will soon burn if left in the oven too long.

Special Egg Fried Rice

Serves 4

Syns per serving - Free on Extra Easy and Green; 7 Syns on Original

Ingredients
Fry Light
350gm cooked and cooled long-grain or jasmine/Thai fragrant rice
200gm frozen peas
Salt and freshly ground black pepper
2 large eggs, lightly beaten
3tbsp light soy sauce
400gm fresh beansprouts, rinsed
6 spring onions, very finely sliced

Method
1. Spray a wok or large frying pan with Fry Light and place over a high heat. When it is almost at smoking point, add the cooked rice and stir-fry for about 3 minutes.

2. Add the peas, stir-fry for 5 minutes and season well. Add the beaten eggs and stir-fry for another minute.

3. Stir in the soy sauce, beansprouts and most of the spring onion and cook for 2 minutes until the eggs have set.

4. Scatter over the remaining spring onions to serve.

Sweet And Sour Chicken

Serves 4

Syns per serving - 1.5 Syns on Extra Easy and Original; 12.5 Syns on Green

Ingredients
Fry Light
500gm chicken breast, cubed
1 garlic clove, peeled and crushed
4 spring onions, thinly sliced
1 green pepper and 1 red pepper, deseeded and cut into chunks
200gm fresh pineapple, cut into bite-sized pieces
Salt

for the sauce
1tbsp white wine vinegar
6tbsp light soy sauce
4tbsp tomato puree
1tbsp rice vinegar
6tbsp unsweetened orange juice (2 Syns)
100ml chicken stock
1-2tsp sweetener
1 level tbsp cornflour (3.5 Syns)

Method
1. Mix all the ingredients for the sauce in a bowl until the cornflour is thoroughly blended. Set aside.

2. Spray a wok or deep frying pan with low calorie cooking spray and place over a high heat. When it is very hot, add the chicken and stir-fry for 6-7 minutes until the chicken is cooked through.

3. Add the garlic, spring onions and peppers and stir-fry for 2 minutes. Pour the sauce into the pan and stir continuously for 1 minute until it thickens. The chicken and vegetables should be well coated with the sauce.

4. Remove the pan from the heat, stir in the pineapple and season with salt. Serve with lots of noodles or boiled rice.

Turkey Meatball Casserole

This tasty dish saves on the washing up as it is all cooked in the one pan. It is Syn-free on Extra Easy, and is also Syn-free on Original days if you count the potatoes as a Healthy Extra.

Serves 4
Syns per serving: Extra Easy - Syn-free; Original - Syn-free**
**add 3.5 Syns per serving on an Original day if not using the potatoes as part of your Healthy Extra B choice

Ingredients
500gm extra lean turkey mince
Small bunch fresh parsley, chopped
Fry Light
2 large onions, chopped
2 garlic cloves, crushed
454gm (1lb) carrots, quartered then cut into chunks
400gm new potatoes, cut into small chunks**
1tbsp paprika
500gm carton passata

Method
1. Mix the turkey with half of the parsley, and fresh ground pepper to taste, then shape into 12 balls. Heat a large non-stick frying pan sprayed with Fry Light and fry the meatballs for 4-5 minutes, shaking the pan occasionally, until the meat is browned all over.

2. Carefully add the chopped onions, garlic, carrots, potatoes and 284ml (1/2 pint) water to the pan. Bring to the boil, cover and simmer for 15 minutes.

3. Stir in the paprika, passata and half of the remaining parsley. Bring to the boil, cover and simmer for a further 10-15 minutes or until the potatoes and carrots are tender. Season to taste and sprinkle with the remaining parsley to serve.