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.

All-day Breakfast Quiche

Serves 4

Syns Per Serving : Extra Easy and Original - 1 Syn**
**add 3 Syns per serving if not using the grated cheese as part of your Healthy Extra A choice

Ingredients
• 8 x Sainsbury's Be Good To Yourself Cumberland sausages (4 Syns)
• 1 large onion, finely chopped
• tomato puree
• 250gm tub low fat cottage cheese
• 5 eggs, beaten
• 80gm reduced-fat cheddar, grated**
• freshly ground black pepper
• 1tbsp dried mixed herbs
• sliced tomato

Method
1. Preheat the oven to gas mark 6.

2. Remove the skins from the sausages and use the sausagemeat to line the base of an oven proof dish. Bake in the oven for 15 minutes.

3. Remove from the oven and spread the top of the sausagemeat with the tomato puree. Top this with the onion and half of the grated cheese.

4. Mix the beaten eggs with the cottage cheese, pepper and herbs and carefully pour this mixture over the top of the sausagemeat base. Sprinkle with the remaining grated cheese and top with the sliced tomato.

5. Return to the oven for 30-35 minutes until golden brown and cooked through.

Note: you could also fry off some finely chopped mushrooms in Fry Light and add these at the same time as the onion.

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.