Chicken And Green Pepper In Black Bean Sauce

Serves 4

Syns Per Serving : Extra Easy and Original - 0.5 Syns

Ingredients
• Fry Light
• 4 x skinless, boneless chicken breast fillets, cut into bite size pieces
• 1 large green pepper, deseeded and cut into chunks
• 1 large onion, peeled and cut into chunks

For the sauce
• 1 x 400gm can black beans, drained and rinsed
• 2 garlic cloves, crushed
• 350ml chicken stock
• 4tbsp dark soy sauce
• 4tbsp rice vinegar
• 4tsp granulated sweetener
• 2tsp cornflour (2 Syns)

Method
1. To make the black bean sauce, heat a saucepan sprayed with Fry Light and stir-fry the garlic and black beans for about 30 seconds. Add the remaining sauce ingredients, bring to the boil and then simmer, stirring for a couple of minutes until the sauce thickens.

2. Meanwhile, spray a wok with Fry Light and place over a high heat. Stir-fry the chicken for 4-5 minutes until browned all over. Add the onion and green pepper and stir-fry for 2-3 minutes. Add the black bean sauce to the wok, stir well to coat everything and then reduce the heat. Simmer for a minute or two until the chicken is cooked through. Serve over a bed of boiled rice or noodles, remembering to count the Syns if following the Original plan.

Burger In A Bowl

This recipe is delicious topped with a Healthy Extra serving of cheese of your choice.

Serves 4

Syns Per Serving : Extra Easy and Original - 1 Syn

Ingredients
• Fry Light
• 500gm extra lean minced beef
• 1 onion, finely chopped
• 2 garlic cloves, crushed
• freshly ground black pepper
• 1 iceberg lettuce, roughly shredded
• pickled sliced gherkins
• 1 small red onion, finely chopped
• cherry tomatoes

For the SW Super Sauce
• 3 level tbsp lighter than light mayonnaise (1.5 Syns)
• 5tbsp fat free fromage frais
• 1 level tbsp American-style mustard (1.5 Syns)
• 2tbsp tomato puree
• 2tsp white wine vinegar
• 1/2tsp garlic salt
• 1/4tsp onion granules
• 1/4tsp sweet smoked paprika

Method
1. Spray a large, heavy-based non-stick frying pan with Fry Light and place over a high heat. Add the beef, onion and garlic and stir-fry for 6-7 minutes or until the beef is cooked through and the onions have softened. Season well.

2. Meanwhile, put all the SW super sauce ingredients in a bowl with 4 tablespoons of water and whisk until well combined.

3. Mix together the lettuce, gherkins, onions and tomatoes and divide between four wide bowls. Spoon the beef mixture on top, drizzle over the SW super sauce and serve hot.

 

Hot Mackerel And Potato Salad

Serves 4

Syns Per Serving : Extra Easy - 0.5 Syns

Ingredients
• 1lb 8oz baby new potatoes
• 1 red onion
• 250gm pack of beetroot in natural juice
• 6tbsp fat free natural fromage frais
• 2tbsp freshly chopped dill
• freshly ground black pepper
• 2 x 125gm cans Princes mackerel fillets in mustard sauce (1 Syn)

Method
1. Cook the potatoes in boiling water for 10-12 minutes until tender. Drain well and place in a heatproof bowl.

2. Finely slice the onion. Drain the beetroot and cut into small pieces. Mix together the fromage frais, dill and plenty of black pepper. Lightly flake the mackerel.

3. Stir the onion, beetroot, fromage frais and mackerel into the potatoes and serve immediately.

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.

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.