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.

Meatballs In Gravy

Serves 4

Syns Per Serving : Extra Easy and Original - 1 Syn

Ingredients
For the meatballs
• 250gm extra lean minced pork
• 250gm extra lean minced beef
• 1 small onion, very finely chopped
• 1 clove garlic, finely chopped
• 2tsp dried mixed herbs
• freshly ground black pepper
• Fry Light
For the gravy
• Fry Light
• 1 medium onion, finely chopped
• 1tbsp plain flour (3.5 Syns)
• 450ml beef stock made with two stock cubes
• 1tbsp tomato puree

Method
1. Place the beef and pork mince in a large bowl and add the onion, garlic, herbs and black pepper. Mix well. Divide the mixture into 20 portions and roll into small, neat balls.

2. Heat a large frying pan sprayed with Fry Light and fry the meatballs for 6-8 minutes, or until nicely browned on all sides. Roll the meatballs around in the pan as you brown them to prevent them becoming flattened on one side.

3. Meanwhile, to make the gravy, heat a large lidded saucepan sprayed with Fry Light and gently fry the onion over a low heat for 5 minutes, or until softened, stirring regularly.

4. Sprinkle the flour into the pan and stir well. Slowly add the stock and the tomato puree, stirring constantly.

5. Add the meatballs to the gravy and bring to the boil. Reduce the heat, cover the pan with a lid and leave to simmer gently over a low heat for 30 minutes, stirring occasionally.

6. Remove the lid and increase the heat. Boil the gravy for 3-5 minutes or until thickened. Season to taste with freshly ground black pepper and serve.

Sausage Casserole

Serves 4

Syns Per Serving : Extra Easy and Original - 1 Syn

Ingredients
• 8 x Sainsbury's Be Good To Yourself Cumberland sausages (4 Syns)
• Fry Light
• 2 onions, peeled and finely chopped
• 2 garlic cloves, crushed
• 1tsp smoked paprika
• 1 x 400gm can chopped tomatoes
• 400ml chicken stock
• 2tbsp tomato puree
• 1tbsp Worcestershire sauce
• 1tbsp granulated sweetener
• 1tsp dried mixed herbs
• 2 bay leaves
• freshly ground black pepper

Method
1. Preheat the oven to gas mark 5. Cook the sausages in the oven for 20-25 minutes.

2. Meanwhile, spray a large saucepan or flameproof casserole dish with Fry Light and fry the onions gently over a low heat for 5 minutes until starting to soften, stirring regularly.

3. Add the garlic and cook for 2-3 minutes more, stirring frequently.

4. Sprinkle over the smoked paprika and cook together for a few seconds longer.

5. Stir in the tomatoes, chicken stock, tomato puree, Worcestershire sauce, sweetener and herbs. Add the sausages and bring to a simmer, reduce the heat, cover loosely with a lid and leave to simmer very gently for 20 minutes, stirring occasionally.

6. Season to taste with freshly ground black pepper and serve.

Cheeseburger Frittata

Serves 4

Syns Per Serving : Extra Easy and Original - Syn-free **
**add 4.5 Syns per serving if not using the cheese as part of your Healthy Extra A choice

Ingredients
• Fry Light
• 500gm extra lean minced beef
• 1 large onion, finely chopped
• 1 garlic clove, crushed
• 250gm frozen mixed sliced peppers
• 8 cherry tomatoes, diced
• 120gm reduced-fat cheddar, grated**
• 10 large eggs (I only used 8 medium eggs the first time and it wasn't really eggy enough)
• freshly ground black pepper

Method
1. Preheat the oven to gas mark 6.

2. Spray a large pan with Fry Light and cook the onion and garlic over a low heat for a few minutes until starting to soften. Increase the heat, add the mince and fry for 5-6 minutes until browned all over. Add the peppers and cook for another 2-3 minutes, then add the cherry tomatoes and cook for a minute or so.

3. Spray a large oven dish with Fry Light and spread the mince mixture over the base of the dish (think I will use a bigger dish next time). Beat the eggs and add half of the cheese and some freshly ground black pepper. Pour the egg mixture over the mince mixture, then top with the remaining cheese.

4. Bake in the oven for 15-20 minutes until set and golden brown.

Slow Cooker Beef Casserole

Serves 4

Syns Per Serving : Extra Easy - 1.5 Syns

Ingredients
• 500gm lean diced casserole beef
• 1kg mixed root vegetables; carrot, swede, leeks, parsnips, etc cut into bite size chunks
• 1ltr beef stock made with 2 stock cubes
• 4 heaped tsp Bisto Best beef gravy granules (4.5 Syns)
• 4 level tsp Bisto powder (2 Syns)

Method
1. Dry fry the beef until browned all over. Put the vegetables in the bottom of the slow cooker, then place the browned beef on top. Pour over the stock and cook on low for 7-9 hours.

2. Half an hour before serving, mix the Bisto powder with a little cold water and add to the slow cooker with the gravy granules. Stir in, then turn the slow cooker up to High for 30 minutes while the casserole thickens.

Glazed Pork Medallions

Serves 4

Syns Per Serving : Extra Easy and Original - 2 Syns

Ingredients
• Fry Light
• 1.25lb pork tenderloin, all visible fat removed (I used pork loin medallions)
• 60ml balsamic vinegar
• 2tbsp honey (6 Syns)
• 1tbsp Dijon mustard (1.5 Syns)

Method
1. Preheat the oven to 375°/gas mark 5 and spray a baking sheet with Fry Light.

2. Cut the pork tenderloin into 1 inch thick rounds. Spray a large frying pan or skillet with Fry Light and place over a medium heat. Saute the medallions for 1 minute on each side, then transfer to the baking sheet.

3. Whisk the vinegar, honey and mustard together in a small bowl. Generously brush the medallions with the glaze.

4. Cook in the oven for 10-15 minutes until cooked through. Serve with Syn-free potato wedges and a large mixed salad.

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.

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

Ingredients
• 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

Method
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.

Paprika Pork

Serves 4

Syns per serving; Syn-free on Original and Extra Easy

Ingredients
• Fry Light
• 2 large Spanish onions, thinly sliced
• 1 red pepper, deseeded and cut into chunks
• 500gm lean pork fillet, cut into chunks
• 2tbsp paprika
• 300ml chicken stock
• freshly ground black pepper
• handful of roughly chopped fresh flat-leaf parsley (optional)

Method
1. Spray a large frying pan with Fry Light. Add the onions and pepper and cook for 5-6 minutes, stirring occasionally.

2. Stir in the pork and cook for 4 minutes, or until browned. Sprinkle over the paprika and cook for 1 minute.

3. Add the stock to the pan and bring to the boil. Cover with a tight-fitting lid and simmer for around 30 minutes. Season to taste, garnish with the parsley if using and serve with a selection of superfree vegetables.

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.

Diet Coke Chicken

Don't be put off by the thought of using a fizzy drink with chicken. This versatile dish can be served over pasta, rice or jacket potatoes, or as a meal in itself with a selection of Syn-free vegetables.

Serves 4

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

Ingredients
• Fry Light
• 4 skinless, boneless chicken breasts, cut into bite-sized pieces
• 500ml bottle Diet Coke
• 1 onion, finely chopped
• 500ml carton passata
• 1tbsp Worcestershire sauce
• 2tsp Chinese 5 spice
• 1tbsp garlic granules
• 1 chicken Oxo cube

Method
1. Spray a large pan with Fry Light and fry the chicken and onion for 5 minutes or so, until the chicken is sealed all over and beginning to brown.

2. Add the remaining ingredients, bring to the boil, reduce the heat and simmer for 30 minutes, stirring occasionally. The sauce will thicken during cooking, but if you need to thicken it at the end of the cooking time, increase the heat and boil gently for a minute or two, stirring frequently.

Slow Cooker Mexican Chicken

Serves 4

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

Ingredients
• 4 skinless, boneless chicken breasts, cut into bite-sized pieces
• 1 large onion, peeled and chopped
• 1 red onion, peeled and chopped
• 1 red and 1 green pepper, deseeded and chopped
• 1 jalapeño pepper, deseeded and chopped finely
• 3 cloves garlic, peeled and crushed
• 400gm can chopped tomatoes
• 1tbsp water
• 1tbsp dried oregano
• 1/4tsp cumin

Method
Add all of the ingredients to a slow cooker and cook on low for around 7 hours.

If you prefer to brown the meat first, spray a large pan with Fry Light and fry the chicken pieces for a few minutes until beginning to brown. Add the onions and fry for a couple more minutes before adding to the slow cooker with the remaining ingredients. Cook on low for 7 hours.

Quick Creamy Chicken Curry

Serves 4

Syns per serving: negligible on Extra Easy and Original

Ingredients
• Fry Light
• 1 large onion, peeled and finely chopped
• 2 cloves garlic, peeled and crushed
• 1-2tbsp curry powder, to taste
• 500gm chicken breasts, cut into bite-sized pieces
• 2tbsp tomato puree
• 400gm can chopped tomatoes
• 500gm carton passata
• 1 pot Mullerlight Greek Style coconut yogurt (0.5 Syns)

Method
1. Spray a large pan with Fry Light and fry the onion and garlic for a couple of minutes until starting to soften. Add the curry powder and cook for a couple more minutes.

2. Add the chicken and fry for 8-10 minutes until the chicken is browned all over.

3. Add the tomato puree, tinned tomatoes and passata, bring to the boil and reduce the heat to a simmer. Simmer for about 20 minutes until the chicken is cooked through.

4. Just before serving, remove the pan from the heat and add the Mullerlight yogurt. Mix well and serve.

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.

Mackerel Pate

Serves 1

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

Ingredients
• 1 tin mackerel in tomato sauce
• 8 x seafood/ocean sticks
• 3tbsp fat free fromage frais
• 1tbsp granulated sweetener
• freshly ground black pepper

Method
1. Put all the ingredients into a food processor and process until a paté consistency.

2. Serve on top of a Healthy Extra choice of crispbreads or toast, or use to top a jacket potato on an Extra Easy day. Also delicious served on it's own with a large mixed salad.

Sloppy Joes

A Sloppy Joe is traditionally a sandwich, originating in the United States, consisting of ground beef, onions, tomato sauce or ketchup and other seasonings served on a hamburger bun. This Slimming World friendly version is packed with flavour but with none of the Syns and if you use your wholemeal roll and cheese as Healthy Extra choices, it's totally Syn-free!

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, and a further 6 Syns per serving if not using the roll as a Healthy Extra B choice

Ingredients
• Fry Light
• 500gm extra lean beef or turkey mince
• 1 onion, finely chopped
• 2 cloves garlic, peeled and crushed
• 250ml passata
• 1 green pepper, deseeded and finely diced
• 1tbsp granulated sweetener
• 1tbsp cider vinegar
• 1tbsp Worcestershire sauce
• 1tsp dried mixed herbs
• 1tsp mustard powder
• 1tsp paprika
• 4 x 60gm wholemeal bread rolls**
• 160gm reduced-fat Cheddar cheese, grated**

Method
1. Spray a large pan with Fry Light and gently fry the onion and garlic over a low heat for a few minutes until starting to soften.

2. Add the mince, increase the heat and fry for 5 minutes, breaking the meat up with a wooden spoon and stirring until the mince is browned. Add the green pepper and cook for a few minutes more.

3. Add the remaining ingredients, bring to the boil then reduce to a simmer. Cook for 15-20 minutes until cooked through and the sauce has thickened.

4. Cut the bread rolls in half and toast the cut side. Place two halves of the bread roll on each plate and top with a quarter of the Sloppy Joe sauce. Top each one with a quarter of the cheese and serve with Syn-free potato wedges and a large side 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).

Cheesy Beef Meatloaf

Serves 4

Syns per serving: Original & Extra Easy - 0.5 Syns*
*add 4.5 Syns per serving if not using the cheese as part of your Healthy Extra A choice

Ingredients
• 450gm (1lb) extra lean beef mince
• 1 onion, finely chopped
• 2 cloves garlic, peeled and crushed
• 1tbsp fresh thyme, chopped
• 2tbsp tomato ketchup (2 Syns)
• 120gm (4oz) reduced-fat Cheddar, grated*

Method
1. Preheat the oven to 200°C, 400°F, Gas Mark 6. Mix the mince, onion, garlic, thyme, ketchup and half the cheese. Shape into a loaf and put into an oven-proof dish. Bake for 25 minutes.

2. Sprinkle with the rest of the cheese and bake for a further 5 minutes until the cheese has melted.