Chunky Sausage And Chicken Hotpot

Ingredients
• 20 sprays Sizzola rapeseed spray oil
• 1 onion, peeled and chopped
• 2 garlic cloves, crushed
• 8 x low fat pork sausages, chopped
• 450gm chicken breast, skinless and cut into bite-size pieces
• 2tbsp medium curry powder
• 2 carrots, peeled and cut into bite-size pieces
• 2 red peppers, deseeded and chopped
• 500ml passata
• 198ml/7fl oz chicken stock
• salt and freshly ground black pepper
• a small handful of fresh mixed herbs

Method
1. Spray a pan with the oil and cook the onion, garlic, sausages, chicken and curry powder for 2-3 minutes. Stir in the carrots, peppers, passata and stock. Bring to the boil, reduce the heat to a simmer and cook, stirring occasionally, for 25-30 minutes, or until the chicken is cooked through and the carrots are tender.

2. Season to taste and ladle into warmed bowls. Chop the herbs, sprinkle over and serve.

Macros per serving: 303 Calories, Protein 50.5g, Fat 8g, Carbs 18.3g, Fibre 5.6g.

Instant Pot Easy Chicken Casserole

Serves 4

Syns Per Serving : 2 Syns 

Ingredients
Low calorie spray oil
4 skinless, boneless chicken breasts, diced
2 x 600gm packs Asda Casserole Vegetables 
2 x chicken stock pots, made up to 500ml
Dried mixed herbs
8tsp Bisto Best chicken gravy granules (8 Syns)

Method
1. Press the Sauté button on the pressure cooker. Spray with low calorie spray oil and add the chicken. Cook for a few minutes, stirring with a wooden spoon until lightly browned all over.

2. Add the remaining ingredients except for the gravy granules. Cancel the Sauté function and put the lid on. Make sure that the release valve is set to Sealed, press the Manual (High) button and set the time to 20 minutes. Press Start. 

3. Once the cooking time has finished, allow natural release for 10 minutes. Quick release any remaining pressure and remove the lid. 

4. Press the Sauté button again, sprinkle in the gravy granules and mix well. Allow to simmer for around 5 minutes until the gravy has thickened. Serve.

Instant Pot Sweet and Sour Chicken

Serves 4

Syns Per Serving : 1 Syn

Ingredients
Low calorie spray oil
1lb skinless, boneless chicken breast, diced
1 onion, roughly chopped
1 red pepper, deseeded and cut into chunks
1 yellow pepper, deseeded and cut into chunks
2 cloves garlic, crushed
1tsp freshly grated ginger
4tbsp passata
4tbsp light soy sauce
2tbsp cider vinegar
1tbsp runny honey (2.5 Syns)
Fresh pineapple, cut into small pieces
1tbsp cornflour (1 Syn)

Method
1. Switch on Instant Pot and press Sauté button. Spray the cooking pot with low calorie spray oil and add the chicken. Fry until lightly browned on all sides.

2. Add all of the other ingredients except for the pineapple and cornflour. Mix to combine.

3. Put the lid on and ensure the release valve is set to Sealed. Cancel Sauté mode, press Manual on High Pressure and set the time to 7 minutes. Press Start.

4. Once finished, allow a Natural Pressure Release for 5 minutes before carefully opening the release valve & releasing any remaining pressure.

5. Press Sauté button once more. Mix the cornflour with a little bit of water and add to the cooking pot. Mix well. Sauté for 5 minutes until the sauce thickens.

6. Switch off the pot, stir in the pineapple and serve immediately.

Instant Pot Meatloaf and Mashed Potatoes

Serves 4

Syns Per Serving : Syn Free

Ingredients
For the meatloaf:
500gm lean minced beef, less than 5% fat
1 small onion, peeled and finely chopped
2 cloves garlic, chopped finely
1tbsp Worcestershire sauce
1 medium egg, beaten

For the mashed potatoes:
3lb white potatoes, peeled and cut into large chunks
250ml vegetable stock

Method
1. Place the potatoes in the bottom of the Instant Pot with the vegetable stock. Lay the rack that comes with your pot over the top of the potatoes so that it lays flat.

2. In a bowl mix together all of the meatloaf ingredients and squeeze together into a loaf shape. Place on a piece of tinfoil. Shape the tinfoil up and around the edges of the meatloaf, creating a dish for it. Place the meatloaf in the foil on top of the rack in the pressure cooker and secure the lid.

3. Ensure that the steam release is closed and set pressure cooker to Manual for 25 minutes. Once it has finished cooking, use the quick release method to let the steam escape. 

4. Carefully lift the meatloaf out of the pressure cooker and cut into slices. Drain the potatoes and then return them to the cooking pot to mash. Serve the mash with the meatloaf.

Instant Pot Bolognese Pasta

Serves 4

Syns Per Serving : Syn Free

Ingredients
Low calorie spray oil
400gm lean minced beef, less than 5% fat
1 onion, peeled and finely diced
Frozen chopped garlic to taste
400gm can chopped tomatoes
500gm carton passata
400ml beef stock
1tbsp dried Italian mixed herbs
500gm pack dried pasta shapes

Method
1. Select Sauté or Browning on your pressure cooker and allow it to heat up.

2. Spray the Pressure Cooker cooking pot with low calorie spray oil and add the minced beef. Break into pieces with a wooden spoon as you brown the mince. After a couple of minutes, add the onion and garlic and sauté until the mince is browned all over.

3. Add the remaining ingredients and mix well. Press down on any pasta sticking up out of the sauce with a wooden spoon, adding a little more water if necessary to ensure all the pasta is submerged.

4. Lock on the lid and close the Pressure Valve. 

5. Cook on high pressure for 5 minutes. When the beep sounds, allow a 5 minute natural release, then very carefully do a quick release to release any remaining pressure. Stir well and serve. 

Rich Beef Casserole

Serves 4

Syns Per Serving : 2 Syns 

Ingredients
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)

Method
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.

Oxo Roasties

Serves 4

Syns Per Serving : Syn Free

Ingredients
8-10 white potatoes
1 Oxo stock cube, made up to 300ml with boiling water
Low calorie spray oil

Method
1. Preheat the oven to gas mark 7.

2. Peel the potatoes and cut each one into 2 or 3 pieces depending on their size.

3. Par boil the potatoes for 5 minutes. Drain and then shake the pan with a lid on to rough up the edges.

4. Tip the potatoes into a deep roasting tin. Pour the stock into the tin (it should come about half way up the potatoes). Spray the tops of the potatoes with low calorie spray oil.

5. Cook the potatoes for about 1hr until the stock has evaporated and the tops of the potatoes are crispy. Do not turn the potatoes whilst they are cooking or you will end up with soggy potatoes!

Malaysian Red Pepper and Chicken Curry

Serves 4

Syns per serving : Negligible

Ingredients
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

Method
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.

Toad In The Hole

Serves 3

Syns per serving : 3.5 Syns

Ingredients
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)
2 eggs
75ml semi skimmed milk (2 Syns)
Pinch of salt

Method
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.

1 Syn Yorkshire Puddings

Makes 12

Syns per pudding - 1 Syn

Ingredients
50gm plain flour (9 Syns)
120ml semi skimmed milk (3 Syns)
40ml water
2 eggs
Pinch of salt

Method
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.

Potato Salad

Serves 4
Syns per serving : 1 Syn

Ingredients
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

Method
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.

Sticky Lemon Chicken

Serves 4

Syns Per Serving : 1 Syn

Ingredients
• 1 tbsp honey (2.5 Syns)
• juice 1 lemon
• 250ml chicken stock
• 1 tbsp soy sauce
• 4 chicken breasts, cut into chunks
• 1 tbsp cornflour (1 Syn)
• Frylight
• 2 carrots, finely sliced
•1 red pepper, cut into chunks
• 140g sugar snap peas

Method
1. In a jug, mix together the honey, lemon, stock and soy sauce, then set aside. Toss the chicken with the cornflour so it’s completely coated. Heat a non-stick frying pan sprayed with Frylight, then fry the chicken until it changes colour and starts to become crisp around the edges.

2. Add the carrots and red pepper, then fry for 1 min more. Pour the mixture in the jug into the pan, bring to a simmer, then add the sugar snap peas and bubble everything together for 5 mins until the chicken is cooked and the veg are tender. Serve with noodles.

Beef & Bean Hotpot

Serves 6
Syns Per Serving : Syn Free

Ingredients
• 500gm lean minced beef, 5% fat or less
• 1 beef stock cube
• 2 large onions, diced
• 500gm pack carrot and swede diced
• 2lb potatoes, peeled and cut into large chunks
• 2 x 400gm cans baked beans in tomato sauce
• Worcestershire sauce, to taste

Method

1. Heat a large non-stick pan, add the beef then fry over a medium-high heat until browned, stirring often and breaking up any lumps with a spoon. Crumble in the stock cube and mix well.

2. Add the vegetables, stir to mix with the beef and pour in enough boiling water (about 1 litre) to cover. Bring to the boil, then lower the heat and stir well. Cover the pan and simmer gently for about 30 mins or until the vegetables are tender.

3. Tip in the baked beans, sprinkle with Worcestershire sauce to taste, stir well and heat through. Taste for seasoning. Serve with extra Worcestershire sauce or Tabasco, for those who like a peppery hot taste.

Beef Rissoles

Serves 4
Syns Per Serving: Extra Easy - FREE

Ingredients
• 700gm small floury potatoes, such as Desiree, scrubbed
• 1 large egg, beaten
• freshly ground black pepper
• Low-calorie cooking spray, such as Frylight
• 1 onion, finely chopped
• 1 garlic clove, crushed
• 500gm lean minced beef (5% fat or less)
• 2tsp Cajun seasoning
• 200gm can chopped tomatoes
• 6tbsp tomato purée
• small handful of fresh flat-leaf parsley, finely chopped

Method
1. Cook the potatoes in boiling water for 20-25 minutes, or until tender. Drain well, allow to cool a little, peel and mash to a smooth purée. Leave to cool, then mix in the beaten egg, season and set aside.

2. Meanwhile, spray a large frying pan with low-calorie cooking spray and place over a medium-low heat. Fry the onion for 5 minutes. Add the garlic and mince, increase the heat to high and fry for 5-6 minutes, or until lightly browned all over.

3. Stir in the Cajun seasoning, tomatoes, tomato purée and the parsley. Season well. Reduce the heat, cover and simmer for 15 minutes, or until fairly dry. Leave to cool.

4. Line a baking tray with baking paper. Tip the mince into the mash and mix well. Divide into 12 portions, shape each into a ball and roll into a rissole. Place on the baking tray, cover with cling film and chill in the fridge for 3-4 hours, or overnight if you can.

5. Preheat the oven to 200°C/fan 180°C/gas 6. Spray the rissoles with low-calorie cooking spray and bake for around 20 minutes, or until cooked through.

Minestrone Soup

Serves 4

Syns Per Serving : Extra Easy and Green - Syn-free

Ingredients
• 1pk Asda vegetable soup mix (or you could use any other ready prepared diced veg soup mix)
• garlic granules
• 60gm small dried pasta shapes (I used spaghetti snapped into 2 cm pieces)
• 1ltr vegetable stock
• 1 carton passata
• 300gm can cannellini beans, drained
• a pinch of granulated sweetener
• freshly ground black pepper
• freshly chopped basil (I used frozen)

Method
1. Put the veg soup mix, garlic granules, pasta and stock into a large pan. Bring to the boil, cover and simmer for 15 minutes.
2. Stir in the remaining ingredients,  simmer for 5 minutes and serve.

Garlic Chicken Lasagne

Serves 4

Syns Per Serving : Extra Easy - Syn-free**
**add 6 Syns per serving if not using the cheeses as your Healthy Extra A choice

Ingredients
• Fry Light
• 1 medium onion, finely chopped
• 3 garlic cloves, crushed
• 350gm skinless chicken breast, finely chopped
• 400gm can chopped tomatoes
• 1tsp dried oregano
• black pepper
• 6 dried lasagne sheets
For the cheese sauce
• 150gm Philadelphia Light (2 x HEA or 12 Syns)**
• 80gm reduced-fat cheddar (2 x HEA or 12 Syns)**
• 100ml hot vegetable stock
• grated nutmeg

Method
1. Preheat oven to gas mark 5.

2. Heat a large pan sprayed with Fry Light and cook the onion and garlic for 5 minutes, stirring occasionally, until starting to soften.

3. Add the chicken and cook, stirring occasionally, for a further 5 minutes. Add the tomatoes, oregano and seasoning. Bring to the boil, reduce the heat and simmer for 5 minutes.

4. Meanwhile, make the cheese sauce by placing the Philadelphia Light, vegetable stock, nutmeg and half of the cheddar into a small pan and heating gently, stirring constantly, until the Philadelphia has melted.

5. Spoon half of the chicken mixture into an ovenproof dish and top with 3 sheets of lasagne, breaking the sheets up to fit if necessary. Repeat the layers.

6. Pour the cheese sauce over the top of the lasagne and sprinkle over the remaining cheese. Transfer the dish to the oven and bake for 30 minutes until the topping is golden brown. Serve with Syn-free potato wedges and a large mixed salad.

Beef And Mixed Bean Chilli

Serves 4

Syns Per Serving : Extra Easy - Syn-free

Ingredients
• Fry Light
• 1 onion, peeled and finely chopped
• 3 garlic cloves, peeled and finely chopped
• 2tsp cayenne pepper or paprika
• 1tsp ground cinnamon
• 2tbsp ground cumin
• 2tsp chilli powder (or more to taste if you like it hot)
• 500gm extra lean minced beef
• 400gm can chopped tomatoes
• 1 red and 1 yellow pepper, deseeded and cut into small bite-sized pieces
• freshly ground black pepper
• 400gm red kidney beans in water, drained and rinsed
• 400gm can mixed beans in tomato sauce

Method
1. Place a large, non-stick frying pan sprayed with Fry Light over a medium heat. Add the onion and garlic and stir-fry for 1-2 minutes. Add the cayenne pepper or paprika, cinnamon, cumin, chilli powder and minced beef and stir-fry for 5-6 minutes.

2. Add the tomatoes and peppers and bring to the boil. Season well, cover tightly and cook over a low heat for 20-25 minutes.

3. Add the beans, stir to mix well and return to the heat for another 10 minutes. Serve in warmed bowls with boiled rice or Syn-free potato wedges and a large mixed salad.

Oven Baked Breaded Chicken Burgers

These tasty burgers are delicious topped with a cheese slice taken as part of your Healthy Extra A choice.

Serves 4

Syns Per Serving : Syn-free**
**add 3 Syns per serving if not using the breadcrumbs as part of your Healthy Extra B choice

Ingredients
• Fry Light
• 1lb minced chicken breast
• 1/4tsp garlic powder
• 1/4tsp onion granules
• freshly ground black pepper
• 120gm wholemeal breadcrumbs**

Method
1. Preheat the oven to gas mark 6. Spray an oven tray with Fry Light and Preheat in the oven.

2. In a large bowl, mix the chicken mince with the seasonings and half of the breadcrumbs. Mix well (the mixture will be quite wet and sticky at this point but don't worry, that's normal!).

3. Spread the other half of the breadcrumbs out on a large plate. Divide the mixture into four portions and shape each portion into a burger shape (the Lakeland Burger Maker is ideal for this job). Roll each burger in the breadcrumbs until well coated.

4. Place the coated burgers onto the preheated oven tray and cook in the oven for 25-30 minutes until golden brown and cooked through.

Chicken And Green Pepper In Black Bean Sauce

Serves 4

Syns Per Serving : Extra Easy and Original - 0.5 Syns

Ingredients
• Fry Light
• 4 x skinless, boneless chicken breast fillets, cut into bite size pieces
• 1 large green pepper, deseeded and cut into chunks
• 1 large onion, peeled and cut into chunks

For the sauce
• 1 x 400gm can black beans, drained and rinsed
• 2 garlic cloves, crushed
• 350ml chicken stock
• 4tbsp dark soy sauce
• 4tbsp rice vinegar
• 4tsp granulated sweetener
• 2tsp cornflour (2 Syns)

Method
1. To make the black bean sauce, heat a saucepan sprayed with Fry Light and stir-fry the garlic and black beans for about 30 seconds. Add the remaining sauce ingredients, bring to the boil and then simmer, stirring for a couple of minutes until the sauce thickens.

2. Meanwhile, spray a wok with Fry Light and place over a high heat. Stir-fry the chicken for 4-5 minutes until browned all over. Add the onion and green pepper and stir-fry for 2-3 minutes. Add the black bean sauce to the wok, stir well to coat everything and then reduce the heat. Simmer for a minute or two until the chicken is cooked through. Serve over a bed of boiled rice or noodles, remembering to count the Syns if following the Original plan.

Burger In A Bowl

This recipe is delicious topped with a Healthy Extra serving of cheese of your choice.

Serves 4

Syns Per Serving : Extra Easy and Original - 1 Syn

Ingredients
• Fry Light
• 500gm extra lean minced beef
• 1 onion, finely chopped
• 2 garlic cloves, crushed
• freshly ground black pepper
• 1 iceberg lettuce, roughly shredded
• pickled sliced gherkins
• 1 small red onion, finely chopped
• cherry tomatoes

For the SW Super Sauce
• 3 level tbsp lighter than light mayonnaise (1.5 Syns)
• 5tbsp fat free fromage frais
• 1 level tbsp American-style mustard (1.5 Syns)
• 2tbsp tomato puree
• 2tsp white wine vinegar
• 1/2tsp garlic salt
• 1/4tsp onion granules
• 1/4tsp sweet smoked paprika

Method
1. Spray a large, heavy-based non-stick frying pan with Fry Light and place over a high heat. Add the beef, onion and garlic and stir-fry for 6-7 minutes or until the beef is cooked through and the onions have softened. Season well.

2. Meanwhile, put all the SW super sauce ingredients in a bowl with 4 tablespoons of water and whisk until well combined.

3. Mix together the lettuce, gherkins, onions and tomatoes and divide between four wide bowls. Spoon the beef mixture on top, drizzle over the SW super sauce and serve hot.