Philly Chicken And Thyme Penne

Serves 4

Syns Per Serving : Extra Easy - Syn-free**
**add 3 Syns per serving if not using the Philadelphia Light as part of your Healthy Extra A choice

Ingredients
• Fry Light
• 2 large skinless, boneless chicken breast fillets, each weighing about 175gm, cut into chunks
• 1 onion, finely chopped
• 1 garlic clove, crushed
• 2 rashers lean smoked back bacon, all visible fat removed and cut into small pieces
• 250ml chicken stock, made with a stock cube
• 150gm Philadelphia Light**
• 8 baby plum tomatoes, finely chopped
• 100gm frozen peas
• 1dsp fresh thyme leaves
• freshly ground black pepper
• 300gm dried penne pasta

Method
1. Heat a large frying pan sprayed with Fry Light and fry the chicken until browned on all sides. Remove from the pan and set aside. Add the onion and bacon to the pan and fry for 3-4 minutes then add the garlic and fry for a further minute.

2. Stir in the stock and Philly, mixing until well combined. Return the chicken to the pan, add the tomatoes, thyme and peas and season. Bring to a simmer for 5 minutes then check that the chicken is cooked through.

3. In the meantime, cook the pasta according to the packet instructions then drain. Stir the sauce through the pasta and serve.

Sticky Sweet And Sour Noodles

Serves 4

Syns Per Serving: Extra Easy – 1.5 Syns

Ingredients

• 200gm dried thin egg noodles
• Fry Light
• 400gm skinless chicken breast fillets, cut into strips
• 300gm pack stir-fry vegetables
• 1 garlic clove, crushed
• 1 level tbsp cornflour (3.5 Syns)
• 6tbsp light soy sauce
• 1 level tbsp sweet chilli sauce (1.5 Syns)
• 1tbsp rice vinegar
• 4tbsp passata
• half tsp artificial sweetener
• half tsp ground ginger
• 4 spring onions, trimmed and shredded, reserving some for garnish
• 200gm pineapple flesh, cut into small cubes

Method

1. Cook the noodles according to the packet instructions. Drain and keep warm.

2. Meanwhile, place a large wok or frying pan sprayed with Fry Light over a medium-high heat. Add the chicken and stir-fry for 6-8 minutes, or until lightly browned and just cooked through. Add the stir-fry vegetables and continue to stir-fry for 3-4 minutes.

3. In a small bowl, mix together the garlic, cornflour, soy sauce, sweet chilli sauce, vinegar, passata, sweetener and ginger. Add this to the wok with 50ml water. Add the spring onions and stir-fry for 2-3 minutes, or until all the ingredients are well coated. Remove from the heat.

4. Stir in the reserved noodles and the pineapple and toss to mix well. Garnish with the reserved spring onion and serve.

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.

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.

Weetabix Muffins

Serves 1

Syns per serving: Syn-free on all plans**
**add 6 Syns per serving if not using the Weetabix as a Healthy Extra B choice

Ingredients
• 2 x Weetabix, crushed**
• 2 x eggs, beaten
• 100gm pot Syn-free yogurt, any flavour
• 2tbsp sweetener
• Vanilla extract (optional)

Method
1. Preheat the oven to Gas Mark 4.

2. Mix all the ingredients together. Spoon into 4 silicone cupcake moulds. Bake for 25 minutes and allow to cool before serving.

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.

Turkey Lasagne

This tasty lasagne could also be made with extra lean beef mince, just use a beef Oxo cube instead of a chicken one.

Serves 4

Syns per serving: 2.5 Syns on Extra Easy**
**add 3 Syns per serving if not using the cheese as half of your Healthy Extra A choice

Ingredients
• Fry Light
• 1 large onion, peeled and finely chopped
• 2 cloves garlic, peeled and crushed
• 450gm extra lean turkey mince
• 1 chicken Oxo cube
• 400gm can chopped tomatoes
• 400gm can baby carrots, chopped
• 500gm carton passata
• 2tbsp tomato puree
• 6 x dried lasagne sheets
• 38gm sachet Morrisons Instant Cheese Sauce Mix (9 Syns)
• 80gm reduced-fat Cheddar**

Method
1. Preheat the oven to Gas Mark 6.

2. In a large pan sprayed with Fry Light, fry the onion and garlic for a few minutes until starting to soften. Add the turkey mince and cook for a few minutes, breaking up with a wooden spoon, until all the mince is browned.

3. Crumble in the Oxo cube and add the tomato puree and stir well. Add the tinned tomatoes, carrots and passata and stir again. Simmer for 10-15 minutes.

4. Meanwhile, make up the cheese sauce with half a pint of boiling water and whisk until smooth. Add half of the cheese to the sauce and mix well.

5. Put half of the turkey mixture into the bottom of a lasagne dish or other ovenproof dish. Cover with three of the lasagne sheets (you may need to break the sheets or overlap them to get them to fit) and cover these with the other half of the turkey mixture. Cover with the remaining lasagne sheets.

6. Pour over the cheese sauce and then sprinkle the remaining cheese on top. Bake in the oven for 30 minutes until cooked through and golden brown on top.

Cheese Sauce

Use this rich and creamy sauce to make a delicious cauliflower cheese for your Sunday roast.

Serves 4
Syns per serving: 1.5 Syns on all plans**
**add 4 Syns per serving if not using the cheese as part of your Healthy Extra A choice.

Ingredients
• 25gm cornflour (4.5 Syns)
• 3/4pt vegetable stock
• 100gm reduced-fat Cheddar, grated**
• 1 level tsp Dijon mustard (0.5 Syns)
• 2tbsp freshly chopped flat-leaf parsley
• freshly ground black pepper

Method
1. In a small pan, mix the cornflour with a little of the vegetable stock and mix well until the cornflour has dissolved. Add the remaining stock and cook until thickened, stirring continuously.

2. Stir in the Cheddar cheese and continue to cook, stirring occasionally, until melted.

3. Add the Dijon mustard and flat-leaf parsley, season to taste with freshly ground black pepper and serve immediately.

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.

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.

Chicken And Bacon Sandwich Filler

This tasty sandwich filler can be used to fill a Healthy Extra choice of bread or crispbreads, or could also be used as a topping for a jacket potato on an Extra Easy day.

Serves 2

Syns per serving: Extra Easy and Original - 1.5 Syns per serving

Ingredients
• 240gm pack Morrisons Savers cooked chicken slices
• 250gm Morrisons smoked bacon medallions
• 6tbsp Lighter Than Light mayonnaise (3 Syns)
• 6tbsp fat free fromage frais
• 1tbsp frozen chopped parsley
• freshly ground black pepper

Method
1. Grill the bacon until cooked to your liking. Allow to cool and then dice finely.

2. Chop the chicken into small pieces. Add the chicken to the bacon along with all of the remaining ingredients. Mix well.

3. Chill until ready to 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.

Sweet Potato Pasta Bake

Serves 4
Syns per serving: 1.5 Syns on Extra Easy and Green

Ingredients
• 350gm dried macaroni
• 1 head broccoli, trimmed and cut into small florets
• 1 large sweet potato, peeled and cut into small chunks
• 300gm low fat natural cottage cheese
• small handful of finely chopped fresh chives
• 2 eggs, beaten
• 4tbsp quark
• 150gm cherry tomatoes, halved
• 40gm reduced-fat Cheddar cheese, grated (6 Syns)

Method
1. Preheat the oven to 200°C/Fan 180°/Gas 6.

2. Cook the pasta according to the packet instructions, adding the broccoli and sweet potato 4 minutes before the end of the cooking time.

3. Meanwhile, mix together the cottage cheese, chives, eggs and quark and stir well.

4. Drain the pasta, stir in the cottage cheese mixture and tomatoes and tip the whole mixture into a large ovenproof dish. Scatter over the Cheddar cheese and bake for 20-25 minutes until golden.

This dish would work well with roasted vegetables such as peppers, onions, butternut squash or courgettes - stir them into the cooked pasta before baking in the oven.

Cajun Turkey Chilli Wedges

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

Ingredients
• 4 baking potatoes, cut into wedges
• Fry Light
• 4tsp Cajun spice mix
• 1 quantity Basic Mince Sauce made with extra lean turkey mince
• 1 red, 1 yellow and 1 green pepper, deseeded and diced
• 300ml (11fl oz) chicken stock
• 400gm can kidney beans, drained and rinsed

Method
1. Preheat the oven to 220°C/425°F/Gas Mark 7. Spray a large baking tray with Fry Light, add the potato wedges, spray the wedges with Fry Light and sprinkle with half the Cajun spice mix. Spread them out evenly and roast for 30-40 minutes, turning occasionally.

2. Make the mince sauce, frying the rest of the spice mix and the peppers with the onion. Stir in the kidney beans and stock and simmer for around 15 minutes until most of the stock has been absorbed.

3. Serve with the potato wedges and a large mixed 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).

Country-Style Potato Salad

This flavour-packed potato salad makes a light meal in itself, or would be a perfect accompaniment to most grilled meat or fish.

Serves 4
Syns per serving: 1 Syn on Extra Easy and Green

Ingredients
• 500gm new potatoes, diced
• 1.5tbsp cider vinegar
• 6 level tbsp extra light mayonnaise (3 Syns)
• 50gm fat free natural fromage frais
• 1 level tsp Dijon mustard (0.5 Syns)
• freshly ground black pepper
• 1 small red onion, peeled and finely diced
• 4 plum tomatoes, roughly chopped
• 100gm gherkins, drained and roughly chopped
• 3 hard boiled eggs, roughly chopped
• 1 bottled roasted red pepper, finely diced
• 2tbsp chopped fresh flat-leaf parsley

Method
1. Place the diced potatoes in a saucepan of salted cold water and bring to the boil. Let them boil for 8-10 minutes and drain. Place the hot potatoes in a mixing bowl and sprinkle the vinegar over them. Let them stand for 10 minutes.

2. In a wide salad bowl whisk together the mayonnaise, fromage frais and mustard. Season well.

3. Add the potatoes and the remaining ingredients to the dressing and toss well until evenly combined.

4. Cover and chill for at least 1-2 hours before serving.

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.

Pizza Topped Chicken

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

Ingredients
4 skinless, boneless chicken breasts
8tbsp tomato puree
1 red onion, finely chopped
150gm frozen sliced peppers
150gm sliced mushrooms
160gm reduced-fat Cheddar cheese, grated**

Method
1. Preheat the oven to 210°C/fan 190°C/gas 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 that it lies flat. Put each chicken breast on a separate square of kitchen foil and roll up the edges to make a little dish around the chicken 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.

3. Bake for 20-25 minutes, or until cooked through and the cheese has melted and browned.

Tomato Soup

Serves 6-8

Syns per serving: Syn-free on all plans

Ingredients
Fry Light
2 carrots
2 sticks celery
2 medium onions
2 garlic cloves
2 vegetable stock cubes
400gm tinned plum tomatoes
3 large ripe tomatoes
1 small bunch fresh basil
Freshly ground black pepper

Method
1. Peel and roughly slice the carrots. Slice the celery. Peel and roughly chop the onions. Peel and slice the garlic.

2. Heat a large pan sprayed with Fry Light over a medium heat, add all the chopped and sliced vegetables and mix with a wooden spoon. Cover and cook for 10-15 minutes.

3. Put the stock cubes into a jug and make up to 1.5ltr with boiling water. Stir until the stock cubes are dissolved, then add to the pan with the tinned and fresh whole tomatoes. Stir well and bring to the boil. Reduce the heat, cover and simmer for 10 minutes.

4. Remove the pan from the heat. Season with pepper and add the basil leaves. Using a hand blender or food processor, blend until smooth. Serve.

Spinach And Cottage Cheese Cannelloni

This tasty meat-free dish is delicious served with Syn-free potato wedges and a large mixed salad.

Serves 2
Syns per serving: Extra Easy and Green – 1.5 Syns
 
Ingredients
10 dried cannelloni tubes
A few basil leaves, torn
2 level tbsp grated Parmesan cheese (3 Syns)  

For the filling
300gm fresh spinach, washed and trimmed
300gm very low fat natural 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 2 tablespoons 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.  

3. Mix the passata, sweetener, garlic and seasoning together and pour a thin layer into the bottom of an ovenproof dish. Arrange the filled cannelloni tubes in the dish.  

4. Pour the remaining passata over the cannelloni. Sprinkle with basil and Parmesan cheese, and bake in a preheated oven at 200C, 400F, Gas Mark 6 for about 30 minutes, until bubbling and golden brown.

Slow Cooker Barbeque Pulled Gammon

Slow cooking the gammon in a delicious barbecue sauce makes it incredibly tender and easy to pull apart into tasty shreds.

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

Ingredients
1 x gammon joint, all visible fat removed
Fry Light
1 onion, peeled and finely chopped
1 tsp mild chilli powder
500gm carton passata
6 tbsp artificial sweetener
8 tbsp Balsamic vinegar
2 tbsp Worcestershire sauce
1 tsp mustard powder
Freshly ground black pepper

Method
1. Soak the gammon in cold water overnight. Rinse under clean cold water and place in the slow cooker.

2. Spray a pan with Fry Light and sauté the onion and chilli powder over a low heat for 5 minutes until softened.

3. Stir in the remaining ingredients, except for the gammon joint, bring to the boil and simmer for 10 minutes until thickened.

4. Pour the sauce over the gammon joint. Cook on low for 7-9 hours. 

5. Once cooked, carefully lift the joint from the slow cooker and place on a large plate. Using two forks, pull the gammon apart into shreds. Tip the shredded gammon back into the barbecue sauce and mix well. Serve.

Oven-Baked Italian Meatballs

This dish is packed with superfree foods, and as it's all cooked in the one dish it'll cut down on the washing up. You could also use extra lean turkey mince instead of beef for the meatballs.

Serves 4
Syns per serving: Free on Extra Easy and Original

Ingredients
2 large onions, finely chopped
500gm extra lean minced beef
2tsp dried Italian mixed herbs
2 garlic cloves, crushed
Freshly ground black pepper
400gm can chopped tomatoes with herbs
1tbsp granulated sweetener
500gm carton passata
150ml hot vegetable stock
2 medium courgettes, trimmed and cut into chunks
1 red pepper, deseeded and cut into chunks

Method
1. Preheat the oven to 200C/Fan 180/Gas Mark 6.

2. Mix together half of the chopped onions, all of the tomatoes, sweetener, passata, vegetable stock, courgettes and red pepper in a large roasting tin and season well. Cover the dish with foil and bake in the oven for 50 minutes.

3. Put the other half of the chopped onions in a bowl with the beef, Italian herbs, garlic and some black pepper, then mix well and divide into 20 portions. Roll each portion into a ball, place on a plate, cover and chill until ready to use.

4. After 50 minutes, remove the foil from the roasting tin, stir in the meatballs and bake for a further 40 minutes. 

5. Serve with your favourite pasta shapes, remembering to add the Syns accordingly if following the Original plan.

KFC Style Chicken

Made this for tea tonight and it was tastier than the real thing without all the grease that comes with the real thing!

Serves 2 (LARGE SERVINGS)
Syns per serving; Original and Extra Easy - Syn-free**
**add 6 Syns per serving if not using the bread as a Healthy Extra B choice

Ingredients
Fry Light
500gm chicken breast, skinless and boneless
4 slices of bread from a 400gm wholemeal loaf, made into breadcrumbs
1 egg, beaten
1 small jar chicken Bovril
1 clove garlic, crushed
1tsp mild chilli powder
1tsp ground mixed spice
Freshly ground black pepper

Method
1. Preheat the oven to gas 7, and add a baking tray sprayed with Fry Light.

2. Cut the chicken into strips, nuggets or whatever size pieces you prefer. Mix the egg with the Bovril, garlic, chilli powder, mixed spice and pepper to create a gloopy mixture. Add the chicken pieces and mix well to ensure all of the chicken is coated.
3. Spread the breadcrumbs out on a large plate. Take one piece of chicken at a time from the egg mixture and allow any excess to drip off. Roll the chicken in the breadcrumbs until evenly coated and transfer to the baking tray.

4. Bake in the oven for 25-30 minutes, turning occasionally, until the chicken is cooked through and the breadcrumbs are golden and crispy.

Syn-free Bolognese Sauce

This easy Syn-free bolognese sauce is packed with plenty of superfree food, and is delicious served over heaps of dried pasta shapes or as a topping for a jacket potato. Even better topped with a Healthy Extra helping of cheese.

Serves 4
Syns per serving - Syn-free on Original and Extra Easy

Ingredients
Fry Light
1 large onion, peeled and chopped
2-3 cloves garlic, peeled and crushed
500gm extra lean beef mince
1 can peeled plum tomatoes, chopped
500ml carton passata
1 can carrots, drained and chopped
1 beef Oxo cube, crumbled
4tbsp tomato puree
1tbsp granulated sweetener
1tbsp dried mixed herbs
Freshly ground black pepper

Method
1. Spray a large pan with Fry Light and fry the onion and garlic over a low heat for around 5 minutes until softened

2. Add the beef mince, increase the heat and stir until the mince is browned all over.

3. Add all of the remaining ingredients, bring to the boil, mix well and reduce heat to a simmer. Simmer for 20-25 minutes until cooked through.

Cheesy Egg Spread

This is a lovely topping for crispbreads, or you could use it as a filling for a jacket potato

Serves 1

Syns per serving - 1 Syn all plans**
**add 6 Syns per serving if not using the cheese as a Healthy Extra A choice

Ingredients
3 x medium eggs, hard-boiled
100gm low fat cottage cheese
40gm reduced-fat Cheddar, grated**
2tbsp lighter than light mayonnaise (1 Syn)
Freshly ground black pepper

Method
Mash the eggs and add all of the other ingredients. Mix well and serve.

Beef And Red Wine Casserole

I left this simmering away in the slow cooker all day, but if you prefer you could put everything in a heavy-based casseroles dish, bring to the boil then cover tightly and cook in the oven at 170C/Gas 3 for 2-2.5 hours.

Serves 4

Syns per serving - 2 Syns on Extra Easy and Original

Ingredients
500gm lean stewing beef, all visible fat removed, cut into bite-sized pieces
4 garlic cloves, peeled and crushed
4 large carrots, peeled and cut into large chunks
3 large leeks, thickly sliced
500ml hot beef stock
100ml red wine (4 Syns)
400gm can chopped tomatoes
1 bay leaf
2tsp dried mixed herbs
Freshly ground black pepper
4 level tsp Bisto gravy powder (4 Syns)

Method
1. Add all of the ingredients except for the Bisto powder to a slow cooker. Cook on low for around 8 hours.

2. 20 minutes before serving, mix the Bisto powder with a little cold water until all dissolved, then stir this into the casserole. Replace the lid and turn the heat up to high for 20 minutes until the sauce has thickened.

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.

Special Egg Fried Rice

Serves 4

Syns per serving - Free on Extra Easy and Green; 7 Syns on Original

Ingredients
Fry Light
350gm cooked and cooled long-grain or jasmine/Thai fragrant rice
200gm frozen peas
Salt and freshly ground black pepper
2 large eggs, lightly beaten
3tbsp light soy sauce
400gm fresh beansprouts, rinsed
6 spring onions, very finely sliced

Method
1. Spray a wok or large frying pan with Fry Light and place over a high heat. When it is almost at smoking point, add the cooked rice and stir-fry for about 3 minutes.

2. Add the peas, stir-fry for 5 minutes and season well. Add the beaten eggs and stir-fry for another minute.

3. Stir in the soy sauce, beansprouts and most of the spring onion and cook for 2 minutes until the eggs have set.

4. Scatter over the remaining spring onions to serve.

Sweet And Sour Chicken

Serves 4

Syns per serving - 1.5 Syns on Extra Easy and Original; 12.5 Syns on Green

Ingredients
Fry Light
500gm chicken breast, cubed
1 garlic clove, peeled and crushed
4 spring onions, thinly sliced
1 green pepper and 1 red pepper, deseeded and cut into chunks
200gm fresh pineapple, cut into bite-sized pieces
Salt

for the sauce
1tbsp white wine vinegar
6tbsp light soy sauce
4tbsp tomato puree
1tbsp rice vinegar
6tbsp unsweetened orange juice (2 Syns)
100ml chicken stock
1-2tsp sweetener
1 level tbsp cornflour (3.5 Syns)

Method
1. Mix all the ingredients for the sauce in a bowl until the cornflour is thoroughly blended. Set aside.

2. Spray a wok or deep frying pan with low calorie cooking spray and place over a high heat. When it is very hot, add the chicken and stir-fry for 6-7 minutes until the chicken is cooked through.

3. Add the garlic, spring onions and peppers and stir-fry for 2 minutes. Pour the sauce into the pan and stir continuously for 1 minute until it thickens. The chicken and vegetables should be well coated with the sauce.

4. Remove the pan from the heat, stir in the pineapple and season with salt. Serve with lots of noodles or boiled rice.

Turkey Meatball Casserole

This tasty dish saves on the washing up as it is all cooked in the one pan. It is Syn-free on Extra Easy, and is also Syn-free on Original days if you count the potatoes as a Healthy Extra.

Serves 4
Syns per serving: Extra Easy - Syn-free; Original - Syn-free**
**add 3.5 Syns per serving on an Original day if not using the potatoes as part of your Healthy Extra B choice

Ingredients
500gm extra lean turkey mince
Small bunch fresh parsley, chopped
Fry Light
2 large onions, chopped
2 garlic cloves, crushed
454gm (1lb) carrots, quartered then cut into chunks
400gm new potatoes, cut into small chunks**
1tbsp paprika
500gm carton passata

Method
1. Mix the turkey with half of the parsley, and fresh ground pepper to taste, then shape into 12 balls. Heat a large non-stick frying pan sprayed with Fry Light and fry the meatballs for 4-5 minutes, shaking the pan occasionally, until the meat is browned all over.

2. Carefully add the chopped onions, garlic, carrots, potatoes and 284ml (1/2 pint) water to the pan. Bring to the boil, cover and simmer for 15 minutes.

3. Stir in the paprika, passata and half of 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.

Chip Shop Curry Sauce

This curry sauce would be great spooned over a pile of Slimming World Syn-free chips!

Serves 4
Syns per serving: Syn-free on all plans

Ingredients
Fry Light
1 onion, peeled and finely chopped
2 garlic cloves, peeled and crushed
1tsp minced ginger
1tbsp curry powder
400gm can chopped tomatoes
57ml (2fl oz) vegetable stock
2tbsp artificial sweetener
57g (2oz) very low fat natural fromage frais
1tbsp each of freshly chopped coriander and mint

Method
1. Spray a pan with Fry Light and cook the onion and garlic over a very low heat until soft. Add the ginger and fry for 1-2 minutes. Then add the curry powder and cook for a further 1-2 minutes.

2. Add the tomatoes, vegetable stock and sweetener and bring to the boil. Reduce the heat and simmer for 12-15 minutes.

3. Transfer the sauce to a food processor and blend until smooth. Return to the pan, add the fromage frais, coriander and mint and gently heat through before serving (do not allow the usesauce to boil as the fromage frais will curdle). 

Hot Chilli Meatballs

Made this tonight for the first time, very tasty! Although the name suggests that it is a hot dish, you can vary the heat depending on the strength of chilli powder you use. You can also adjust the quantity of chilli powder used according to taste. 

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

Ingredients
1 onion, finely chopped
1 green and 1 red pepper, deseeded and diced
Fry Light
1/2 teaspoon chilli powder
400gm can chopped tomatoes
410gm can kidney beans
150ml (5fl oz) beef stock
For the meatballs:
450gm extra lean beef mince
1 onion, finely chopped
1 egg, beaten
Freshly ground black pepper

Method
1. Spray a pan with Fry Light and fry the onion and peppers gently for 10 minutes, until the onion is golden. Add the chilli powder, tomatoes, kidney beans and stock. Simmer uncovered for 10 minutes.

2. Meanwhile, make the meatballs. Tip the mince, onion, egg and black pepper into a large bowl and mix by squeezing through your fingers. With damp hands, divide the meatball mix into 24 portions and shape into balls. Fry in a 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 rice.

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.

Turkey & Potato Curry

This easy one-pot curry can also be made with extra lean minced beef without affecting the Syn value.

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

Ingredients
1 onion, finely chopped
Fry Light
2 garlic cloves, crushed
2 tbsp medium curry powder
450gm (1lb) extra lean turkey mince
450gm (1lb) potatoes, peeled and cubed
400gm can chopped tomatoes
300ml (11 fl oz) water
Freshly ground black pepper
Fresh coriander, chopped, to garnish (optional)

Method
1. Spray a pan with Fry Light and fry the onion for 5 minutes until soft. Add the garlic, curry powder and the mince. Fry for 5 minutes until browned.

2. Add the potatoes, tomatoes and water, then season. Cover and simmer for 20-25 minutes until the potatoes are tender. Garnish with the chopped coriander, if using.

Hunters Chicken

This tasty chicken dish is quick and easy, and if you use your Healthy Extra A choice for the cheese it's completely Syn-free! Serve with Syn-free potato wedges and vegetables or salad.

Serves 2.
Syns per serving: Original & Extra Easy - Syn-free*
*add 6 Syns per serving if not using the cheese as a Healthy Extra

Ingredients
2 chicken breast fillets, all skin removed
6 rashers lean bacon, all visible fat removed
1 quantity of Barbeque Sauce
80gm reduced-fat Cheddar*

Method
1. Preheat the oven to 200C, 400F, Gas Mark 6.

2. Place each chicken breast in the centre of a piece of kitchen foil, then fold in the edges of the foil to make a small tray.

3. Wrap each chicken breast in 3 rashers of bacon, then place on a baking tray and bake in the oven for 15 minutes.

4. While the chicken is in the oven, make the barbecue sauce.

5. Remove the chicken from the oven and smother each breast with the barbecue sauce (this is where the home-made foil trays come into their own - catches all the lovely sauce but also saves on the washing up afterwards!!). Top each chicken breast with 40gm of the cheese, then return to the oven for 10 minutes until the cheese is golden and bubbling.

Barbeque Sauce

Balsamic vinegar and Worcestershire sauce give a delicious tang to this great tasting barbecue sauce. Perfect as a dip or for basting chicken drumsticks, this sauce is also great for topping Syn-free Hunters Chicken.

Serves 4.
Syns per serving - Free on all eating plans.

Ingredients
Fry Light
1 onion, peeled and finely chopped
1 tsp mild chilli powder
500gm carton passata
6 tbsp artificial sweetener
8 tbsp Balsamic vinegar
2 tbsp Worcestershire sauce
1 tsp mustard powder
Freshly ground black pepper

Method
1. Spray a pan with Fry Light and sauté the onion and chilli powder over a low heat for 5 minutes until softened.

2. Stir in the remaining ingredients, bring to the boil and simmer for 10 minutes until thickened. Serve hot or cold.