Sunday, 5 November 2017
Syns Per Serving : 2 Syns
500gm lean diced beef
500gm bag carrots, peeled and sliced
2 x parsnips, peeled and cut into bite sized chunks
1 small swede, peeled and cut into bite sized chunks
2 onions, peeled and sliced
2 x rich beef stock pots, dissolved in 1.2ltr boiling water
40gm Bisto gravy powder, mixed with a little cold water (5 Syns)
30gm Bisto Best beef gravy granules (5 Syns)
1. Brown off the diced beef and add it to the slow cooker pot.
2. Add all of the vegetables and the stock and cook on low for around 8 hours.
3. About an hour before serving, stir in the gravy powder and granules and turn the slow cooker to high to allow the gravy to thicken. Serve with your choice of Syn Free vegetables and potatoes.
You could leave out the gravy powder and granules to make this casserole Syn Free, but personally I don't like a watery casserole. I would rather use a couple of Syns and enjoy a rich, thick casserole instead.
8-10 white potatoes
1 Oxo stock cube, made up to 300ml with boiling water
Low calorie spray oil
1. Preheat the oven to gas mark 7.
Sunday, 12 February 2017
Syns per serving : Negligible
400ml chicken stock
2 tbsp light soy sauce
4 tbsp tomato purée
2 tbsp cider vinegar
¼ tsp sweetener
2 tbsp medium curry powder
1 level tbsp cornflour (1 Syn)
Low calorie cooking spray
4 large skinless chicken breast fillets, cut into bite-sized pieces
4 red peppers, deseeded and cut into bite-sized pieces
2.5cm piece root ginger, peeled and finely grated
2 small red onions, peeled and quartered
2 tomatoes, quartered
6 spring onions, finely sliced
1. In a large bowl, whisk the stock, soy sauce, tomato purée, vinegar, sweetener, curry powder and cornflour. Set aside.
2. Spray a wok or large frying pan with low calorie cooking spray and place over a high heat. Add the chicken and stir-fry for 6-8 minutes until just cooked through. Transfer to a plate and keep warm.
3. Wipe the pan with kitchen paper and re-spray with low calorie cooking spray. When hot, stir-fry the peppers for 2-3 minutes then stir in the ginger and stir-fry for a further 30-40 seconds.
4. Pour in the stock mixture, return the chicken to the pan and add the onions and tomatoes. Cook, stirring continuously, for 10-12 minutes until the sauce has thickened and the chicken is hot.
5. Scatter over the spring onions and serve immediately.
Wednesday, 8 February 2017
Syns per serving : 3.5 Syns
6 x low-Syn sausages (I used Marks & Spencers Skinny sausages at 0.5 Syns each - adjust the Syns accordingly depending on which sausages you use)
30gm plain flour (5.5 Syns)
75ml semi skimmed milk (2 Syns)
Pinch of salt
1. Preheat oven to gas mark 7 and preheat an ovenproof dish in the oven.
2. Cook the sausages for 10 minutes until slightly browned and not quite cooked.
3. While the sausages are cooking, make the batter by whisking the eggs, flour, milk and salt in a bowl until there are no lumps.
4. Remove the dish from the oven, spray with Frylight and add the sausages. Pour the batter mix into the dish with the sausages. Place in the oven and cook for 25-30 minutes until golden brown, risen and crispy.
Monday, 6 February 2017
Syns per pudding - 1 Syn
50gm plain flour (9 Syns)
120ml semi skimmed milk (3 Syns)
Pinch of salt
1. Preheat the oven to gas mark 6 and heat a 12 hole Yorkshire pudding tray in the oven.
2. Mix all the ingredients together. Remove the tray from the oven, spray with Frylight and pour the mixture equally into each of the 12 holes of the tray.
3. Bake for 18 - 20 minutes until risen and golden brown.
Saturday, 28 January 2017
Syns per serving : 1 Syn
2lb new potatoes, cooked, cooled and diced
3 hard boiled eggs, chopped
4 rashers of bacon, all visible fat removed, grilled and diced
4 spring onions, chopped
5 tbsp lighter than light mayonnaise (2.5 Syns)
5 tbsp fat free natural yogurt
2 tsp wholegrain mustard (1 Syn)
10 basil leaves, torn into pieces
Salt and pepper, to taste
In a large bowl mix together the mayonnaise, yogurt, wholegrain mustard, basil and seasoning. Gently stir in the rest of the ingredients, being careful not to break up the potatoes. Let the potato salad rest in the fridge for 30 minutes so that the flavours infuse.