Spinach And Cottage Cheese Cannelloni

Serves 4

Syns Per Serving : Extra Easy and Green - 1 Syn

Ingredients
• 12 cannelloni tubes
• a few basil leaves, torn
• 2 level tbsp grated Parmesan cheese (3 Syns)

For the filling:
• 300gm fresh spinach, washed
• 300gm very low fat 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 2tbsp 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 and arrange them in an ovenproof dish.

3. Mix the passata, sweetener, garlic and seasoning together and pour over the cannelloni.  Sprinkle with basil and Parmesan cheese, and bake in a preheated oven at 200°C, 400°F, Gas Mark 6 for about 30 minutes, until bubbling and golden brown.

Creamy Mushroom Soup

Serves 4

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

Ingredients
• Fry Light
• 2 onions, peeled and finely chopped
• 2 garlic cloves, peeled and finely chopped
• 1 large potato, peeled and cut into 1.5cm dice
• 500gm button or chestnut mushrooms, finely chopped
• 1.5ltrs vegetable stock
• freshly ground black pepper
• 6tbsp very finely chopped fresh curly parsley, plus extra to serve

Method
1. Spray a non-stick saucepan with Fry Light and place over a medium heat. Add the onions, garlic, potato and mushrooms and stir-fry over a high heat for 5-6 minutes.

2. Add the stock and bring to the boil. Cover and cook gently for 15-20 minutes or until the vegetables are tender. Season well.

3. Remove from the heat and stir in the parsley. Using a hand-held blender or food processor, blend the soup until smooth. Serve the soup sprinkled with parsley.

Cream Soda Rice Pudding

Serves 1

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

Ingredients
• 3 oz pudding rice
• 500ml diet cream soda
• 1 pot Mullerlight yogurt vanilla with chocolate sprinkles

Method
1. Put the rice and soda in a pan and bring to the boil. Reduce the heat and simmer,  stirring regularly, until the rice has absorbed all of the soda. Allow to cool.

2. Stir in the Mullerlight yogurt, mix well and chill until ready to eat.

Easy Peasy Cheesy Pie

Serves 4

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

Ingredients
• Fry Light
• 107gm pack Smash cheese and onion flavour
• 1 pack Batchelors Pasta N Sauce cheese and broccoli flavour
• 3 x eggs
• 250gm tub Quark
• freshly ground black pepper

Method
1. Preheat the oven to gas mark 4.

2. Empty the dry Smash and dry Pasta N Sauce into a large bowl. Pour on 3/4pt boiling water and mix well.

3. Whisk the eggs and mix with the Quark and black pepper. Add to the Smash and Pasta N Sauce and mix well again. 

4. Spray a flan dish with Fry Light.  Pour the mixture into the dish and bake in the oven for 45 minutes.

Superfree Tomato Soup

Serves 4

Syns per serving: Syn-free on all plans

Ingredients
• 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

Method
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

Ingredients
• 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

Method
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.

Quick And Easy Vegetable Soup

Serves 4

Syns per serving: Syn-free on all plans

Ingredients
• Fry Light
• 1 large onion, chopped
• 2 cloves garlic, peeled and crushed
• 500gm mixed vegetables (eg. carrots, leeks, celery, cabbage) roughly chopped
• 1ltr vegetable stock made with 2 Oxo cubes
• freshly ground black pepper

Method
1. Heat a large pan sprayed with Fry Light and gently fry the onion and garlic for 5-10 minutes, until soft.

2. Add the mixed vegetables and stock to the pan. Bring to the boil, cover and simmer for 20-30 minutes until the vegetables are tender.

3. Remove from the heat and use a food processor or hand blender to blend to a smooth consistency. Season with black pepper.

Ratatouille Soup

Serves 4

Syns per serving: Syn-free on all plans

Ingredients
• Fry Light
• 500gm mixed vegetables; courgette, aubergine, onion, red pepper - diced
• 2 cloves garlic, peeled and crushed
• 500gm carton passata
• 1tbsp Balsamic vinegar
• 750ml hot vegetable or chicken stock
• 1tsp dried mixed herbs

Method
1. Spray a large pan with Fry Light and gently sauté the vegetables and garlic for 8-10 minutes.

2. Add the passata, vinegar, stock and herbs. Season with a twist of black pepper, bring to the boil and then reduce the heat and simmer for 15 minutes with a lid loosely covering the pan. Serve.

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.

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.