Tuesday, 31 December 2013

Philly Chicken And Thyme Penne

Serves 4
Syns Per Serving : Extra Easy - Syn-free**
**add 3 Syns per serving if not using the Philadelphia Light as part of your Healthy Extra A choice
• Fry Light
• 2 large skinless, boneless chicken breast fillets, each weighing about 175gm, cut into chunks
• 1 onion, finely chopped
• 1 garlic clove, crushed
• 2 rashers lean smoked back bacon, all visible fat removed and cut into small pieces
• 250ml chicken stock, made with a stock cube
• 150gm Philadelphia Light**
• 8 baby plum tomatoes, finely chopped
• 100gm frozen peas
• 1dsp fresh thyme leaves
• freshly ground black pepper
• 300gm dried penne pasta
1. Heat a large frying pan sprayed with Fry Light and fry the chicken until browned on all sides. Remove from the pan and set aside. Add the onion and bacon to the pan and fry for 3-4 minutes then add the garlic and fry for a further minute.
2. Stir in the stock and Philly, mixing until well combined. Return the chicken to the pan, add the tomatoes, thyme and peas and season. Bring to a simmer for 5 minutes then check that the chicken is cooked through.
3. In the meantime, cook the pasta according to the packet instructions then drain. Stir the sauce through the pasta and serve.

Sticky Sweet And Sour Noodles

Serves 4
Syns Per Serving: Extra Easy – 1.5 Syns

• 200gm dried thin egg noodles
• Fry Light
• 400gm skinless chicken breast fillets, cut into strips
• 300gm pack stir-fry vegetables
• 1 garlic clove, crushed
• 1 level tbsp cornflour (3.5 Syns)
• 6tbsp light soy sauce
• 1 level tbsp sweet chilli sauce (1.5 Syns)
• 1tbsp rice vinegar
• 4tbsp passata
• half tsp artificial sweetener
• half tsp ground ginger
• 4 spring onions, trimmed and shredded, reserving some for garnish
• 200gm pineapple flesh, cut into small cubes

1. Cook the noodles according to the packet instructions. Drain and keep warm.

2. Meanwhile, place a large wok or frying pan sprayed with Fry Light over a medium-high heat. Add the chicken and stir-fry for 6-8 minutes, or until lightly browned and just cooked through. Add the stir-fry vegetables and continue to stir-fry for 3-4 minutes.

3. In a small bowl, mix together the garlic, cornflour, soy sauce, sweet chilli sauce, vinegar, passata, sweetener and ginger. Add this to the wok with 50ml water. Add the spring onions and stir-fry for 2-3 minutes, or until all the ingredients are well coated. Remove from the heat.

4. Stir in the reserved noodles and the pineapple and toss to mix well. Garnish with the reserved spring onion and serve.

Friday, 6 December 2013

Superfree Tomato Soup

Serves 4
Syns per serving: Syn-free on all plans
• Fry Light
• 2 onions, peeled and roughly chopped
• 2 x 400gm cans peeled plum tomatoes
• 1 x 400gm can baby carrots, drained
• 3 x roasted red peppers in a jar, in brine or vinegar, rinsed and roughly chopped
• 2tbsp tomato puree
• 1tbsp sweetener
• 1 pint vegetable stock
• freshly ground black pepper
1. Spray a pan with Fry Light and cook the onions over a very low heat for 5 minutes.
2. Add the carrots, tomatoes, tomato puree, red peppers, sweetener and stock and bring to the boil. Cover, reduce the heat and simmer for 15 minutes.
3. Remove from the heat, allow to cool slightly then blitz the soup using a hand blender. Season to taste. Serve.

Tartare Sauce

Serves 4
Syns per serving: Syn-free on all plans
• 200gm pot fat free fromage frais
• 6 gherkins, finely chopped
• 2tbsp capers, finely chopped
• a small handful each of freshly chopped flat-leaf parsley and dill
• fresh lemon juice to taste
• freshly ground black pepper
1. Place the fromage frais in a small bowl with the chopped gherkins, capers, parsley and dill and stir well to combine.
2. Add some lemon juice to taste, season well with freshly ground black pepper and mix. Cover the bowl and chill until required.

Tuesday, 3 December 2013

Cowboy Pie

Serves 4
Syns per serving: Extra Easy - Syn-free
• Fry Light
• 500gm extra lean minced beef
• 6 spring onions, white bulb thinly sliced and green leaves finely chopped
• 500gm pack fresh diced carrot and swede
• 415gm can baked beans
• 300ml beef stock
• 2tbsp Worcestershire sauce
• 1tsp dried mixed herbs
• freshly ground black pepper
• 2 x 107gm packs Smash Instant Mash Potato Cheddar & Onion flavour
• 2 eggs, beaten
1. Place a pan sprayed with Fry Light over a medium heat. Add the minced beef and stir-fry for 3 minutes. Then add the white spring onion to the mince and stir-fry for a further 2 minutes, or until the meat is browned.
2. Add the carrot and swede, baked beans, beef stock, Worcestershire sauce and herbs, then season. Bring to the boil, cover, reduce the heat to medium-low and simmer for 40 minutes, stirring occasionally.
3. Preheat the grill to medium. Make the Smash according to the packet instructions. Add the spring onion greens to the mash with half of the egg and beat well. Divide the mince mixture between 4 ovenproof pie dishes, then spoon over the mash. Roughen up the tops of the pies with a fork, then brush with the remaining egg.
4. Grill the pies for 3 minutes or until browned. Serve with a selection of superfree vegetables.

Sunday, 1 December 2013

Pizza Topped Chicken

Serves 4
Syns per serving: Syn-free on Original** and Extra Easy**
**add 6 Syns per serving if not using the cheese as a Healthy Extra A choice
• 4 skinless, boneless chicken breasts
• 8tbsp tomato puree
• 1 red onion, peeled and finely chopped
• 150gm frozen sliced mixed peppers
• 150gm sliced mushrooms
• 160gm reduced-fat Cheddar cheese**
• garlic powder, to taste
• 1tbsp dried Italian mixed herbs
1. Preheat the oven to Gas Mark 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 it lies flat. Put each chicken breast on a separate square of kitchen foil and roll up the edges of the foil to make a small tray 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, garlic powder and herbs.
3. Bake for 20-25 minutes, or until cooked through and the cheese has melted and browned.