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.