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.

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.

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.

Chilli Meatballs

Serves 4

Syns Per Serving : Extra Easy - Syn-free

Ingredients
For the sauce
• 1 onion, finely chopped
• 1 garlic clove, crushed
• 1 green and 1 red pepper, deseeded and diced (I cheated and used 250gm frozen sliced mixed peppers)
• Fry Light
• 1/2 tsp chilli powder (or more if you like your food spicy)
• 400gm can chopped tomatoes
• 410gm can red kidney beans, drained
• 150ml beef stock

For the meatballs
• 500gm extra lean minced beef
• 1 onion, finely chopped
• 1 egg, beaten
• freshly ground black pepper
• Fry Light

Method
1. Fry the onion, garlic and peppers in Fry Light for 5 minutes until the onion is golden and starting to soften. Add the chilli powder, tomatoes, kidney beans and stock. Simmer uncovered for 10 minutes.

2. Meanwhile, put all the meatball ingredients into a large bowl and mix well. With damp hands, divide the meatball mixture into 24 portions and shape into balls. Fry the meatballs in a large frying pan sprayed with Fry Light for 5 minutes to brown. Add to the sauce and simmer, covered, for 15 minutes. Serve on a bed of boiled rice or with a selection of Syn-free vegetables.

Coronation Chicken

Serves 2

Syns Per Serving : Extra Easy - Syn-free

Ingredients
• 1pk Batchelors Savoury Rice mild curry flavour
• 1pk Morrisons Savers cooked curried chicken slices (or any other Syn-free cooked chicken slices)
• 1tbsp mild curry powder
• 1 pot Mullerlight mandarin yogurt

Method
1. Cook the rice according to the packet instructions and allow to cool.

2. Chop the chicken into small pieces. Add to the rice with the curry powder and yogurt and mix well. Chill until ready to serve.

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.

Speedy Chicken Jambalaya

Serves 4

Syns Per Serving : Syn-free on Extra Easy

Ingredients
• Fry Light
• 1 onion, chopped
• 3 garlic cloves, crushed
• 4 skinless, boneless chicken breasts, cut into small chunks
• 350gm dried long-grain rice
• 1 litre hot chicken stock
• 1tsp smoked paprika
• 2tsp dried parsley
• 4tbsp tomato puree
• 1/4 tsp Tabasco sauce
• 1 bottled roasted red pepper in brine, drained
• 1 bay leaf
• 300gm frozen mixed vegetables
• freshly ground black pepper

Method
1. Spray a large, deep non-stick frying pan with Fry Light and place over a high heat. Add the onion, garlic and chicken and stir-fry for 2-3 minutes.

2. Add all of the remaining ingredients to the pan and season well. Bring to the boil then cover the pan and simmer gently for 15-20 minutes or until the stock is almost absorbed and the rice is tender.

3. Remove the bay leaf and serve.

Kheema Curry With Bombay Vegetables

Serves 4

Syns Per Serving : Extra Easy - Syn-free

Ingredients
For the kheema mince:
• Fry Light
• 500gm extra lean minced beef or turkey
• 1 large onion, thinly sliced
• 2tbsp mild curry powder
• 400gm can chopped tomatoes with garlic
• 300ml hot vegetable stock
• 300gm frozen peas

For the Bombay vegetables:
• 4 large potatoes, peeled and cut into chunks
• 200gm savoy cabbage, cored and shredded
• half a teaspoon black mustard seeds
• half a teaspoon mild chilli powder
• half a teaspoon turmeric

Method
1. Spray a large frying pan with Fry Light, add the mince and fry over a high heat for 4-5 minutes, breaking up the mince with the back of a wooden spoon until browned all over.

2. Add the onion and curry powder and cook for a further 2 minutes. Stir in the tomatoes, vegetable stock and peas, bring to the boil and simmer for about 15 minutes.

3. Cook the potatoes in boiling water for 5-6 minutes.

4. Add the cabbage and continue to cook for 4 minutes or until the potatoes are just tender. Drain and set aside.

5. Spray a large frying pan with Fry Light, then add the mustard seeds, chilli powder and turmeric and cook for 20-30 seconds. Tip in the potato mixture and stir until it is evenly coated with the spices.

6. Cook for 3-4 minutes, stirring until heated through, and serve with the kheema mince.

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.

Cowboy Pie

Serves 4

Syns per serving: Extra Easy - Syn-free

Ingredients
• 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

Method
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.

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.

Quick Meatball Casserole

Serves 4

Syns per serving: Extra Easy - Syn-free. Original - Syn-free**
**add 3.5 Syns per serving if not using the potatoes as part of a Healthy Extra choice on Original

Ingredients
• Fry Light
• 500gm extra lean turkey mince
• freshly ground black pepper
• small bunch fresh parsley, chopped
• 2 large onions, finely chopped
• 2 cloves garlic, crushed
• 450gm carrots, quartered then cut into chunks
• 400gm new potatoes, diced
• 1tbsp paprika
• 500gm carton passata

Method
1. Mix the turkey mince with half the fresh parsley, then season to taste with black pepper. Shape the mixture into 20 meatballs.

2. Heat a large non-stick frying pan or flameproof casserole sprayed with Fry Light and fry the meatballs for 4-5 minutes, shaking the pan occasionally to prevent them from sticking, until the meatballs are browned all over.

3. Add the chopped onions, garlic, carrots, potatoes and 284ml (half a pint) of boiling water to the pan. Bring to the boil, cover and simmer for 15 minutes.

4. Stir in the paprika, passata and half the remaining parsley. Bring to the boil, cover and simmer for a further 10-15 minutes or until the potatoes and carrots are tender. Season to taste and sprinkle with the remaining parsley to serve.

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.