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.

Spicy Beef Stuffed Peppers

You can make these peppers as spicy as you like by increasing the amount of chilli powder used.

Serves 4

Syns per serving: Extra Easy - Syn-free**
**add 6 Syns per serving if not using the Primula as a Healthy Extra choice

Ingredients
• Fry Light
• 2 large red peppers and 2 large yellow peppers, halved lengthways and deseeded
• 70gm plain boiled rice
• 450gm extra lean minced beef
• 1 large onion, finely chopped
• half a teaspoon of chilli powder
• 1 garlic clove, crushed
• 400gm can chopped tomatoes
• 1tbsp tomato puree
• 250ml beef stock
• 400gm can kidney beans, drained
• 320gm Primula Cheese Light

Method
1. Preheat the oven to 200°C/180°C Fan/Gas Mark 6. Spray a baking tray with Fry Light. Put the peppers on the tray and roast in the oven for 10 minutes. Set aside to cool.

2. Cook the rice according to the packet instructions, then drain well.

3. Meanwhile, place a frying pan sprayed with Fry Light over a medium heat and fry the mince until cooked through. Add the onion, chilli powder and garlic and fry for 5 minutes.

4. Add the tomatoes, tomato puree and stock, then simmer for 10 minutes. Remove from the heat and then stir in the rice and the kidney beans.

5. Swirl half the Primula into the pepper halves and spoon in the mince mix. Return to the oven for 10 minutes.

6. Top with the remaining Primula and serve.

Low Syn Coleslaw

Serves 4
Syns per serving: less than half a Syn per serving on all plans

Ingredients
• 200gm cabbage and carrot, finely shredded
• 1tsp mustard powder
• 1tsp cold water
• 6tbsp fat free fromage frais
• 2tbsp white wine vinegar
• 2tsp granulated sweetener
• 2tbsp lighter than light mayonnaise (1 Syn)
• freshly ground black pepper

Method
1. Mix the mustard powder with the cold water until dissolved.

2. Add all of the remaining ingredients except for the cabbage and carrot, and mix well.

3. Add the cabbage and carrot. Mix well until all combined. Chill until ready to serve.

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.

Baked Stuffed Peppers

Serves 4
Syns per serving: Extra Easy and Green - Syn-free

Ingredients
2 large red and 2 large yellow peppers, halved and deseeded
6 spring onions, finely sliced
2 garlic cloves, peeled and crushed
2 ripe tomatoes, roughly chopped
200gm/7oz cooked Basmati rice (approx. 125gm uncooked weight)
1 x 400gm/14oz can red kidney beans, rinsed and drained
2tbsp finely chopped flat-leaf parsley
Freshly ground black pepper

Method
1. Preheat the oven to 200°C/gas 6. Place the peppers cut side up on a non-stick baking tray.

2. In a large mixing bowl, mix together the onions, garlic and tomatoes. Stir in the cooked rice, kidney beans and chopped parsley and season well.

3. Carefully divide the mixture between the pepper halves. Cover loosely with foil and bake in the oven for 20-25 minutes. Serve immediately.

Chinese Seaweed

Serves 4

Syns per serving - Free on all plans

Ingredients
Large bag of kale, shredded
Fry Light
Granulated sweetener
Salt

Method
1. Spread the kale out on a large baking tray. Sprinkle with the sweetener and salt.

2. Put in the oven at gas 7 for 3 minutes.  Stir and return to the oven for 1 minute at a time until crispy. Keep an eye on it whilst cooking as the kale will soon burn if left in the oven too long.