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.