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.

Creamy Mushroom Soup

Serves 4

Syns Per Serving : Syn-free on Extra Easy and Green

Ingredients
• Fry Light
• 2 onions, peeled and finely chopped
• 2 garlic cloves, peeled and finely chopped
• 1 large potato, peeled and cut into 1.5cm dice
• 500gm button or chestnut mushrooms, finely chopped
• 1.5ltrs vegetable stock
• freshly ground black pepper
• 6tbsp very finely chopped fresh curly parsley, plus extra to serve

Method
1. Spray a non-stick saucepan with Fry Light and place over a medium heat. Add the onions, garlic, potato and mushrooms and stir-fry over a high heat for 5-6 minutes.

2. Add the stock and bring to the boil. Cover and cook gently for 15-20 minutes or until the vegetables are tender. Season well.

3. Remove from the heat and stir in the parsley. Using a hand-held blender or food processor, blend the soup until smooth. Serve the soup sprinkled with parsley.

Cheeseburger Frittata

Serves 4

Syns Per Serving : Extra Easy and Original - Syn-free **
**add 4.5 Syns per serving if not using the cheese as part of your Healthy Extra A choice

Ingredients
• Fry Light
• 500gm extra lean minced beef
• 1 large onion, finely chopped
• 1 garlic clove, crushed
• 250gm frozen mixed sliced peppers
• 8 cherry tomatoes, diced
• 120gm reduced-fat cheddar, grated**
• 10 large eggs (I only used 8 medium eggs the first time and it wasn't really eggy enough)
• freshly ground black pepper

Method
1. Preheat the oven to gas mark 6.

2. Spray a large pan with Fry Light and cook the onion and garlic over a low heat for a few minutes until starting to soften. Increase the heat, add the mince and fry for 5-6 minutes until browned all over. Add the peppers and cook for another 2-3 minutes, then add the cherry tomatoes and cook for a minute or so.

3. Spray a large oven dish with Fry Light and spread the mince mixture over the base of the dish (think I will use a bigger dish next time). Beat the eggs and add half of the cheese and some freshly ground black pepper. Pour the egg mixture over the mince mixture, then top with the remaining cheese.

4. Bake in the oven for 15-20 minutes until set and golden brown.

Chilli Meatballs

Serves 4

Syns Per Serving : Extra Easy - Syn-free

Ingredients
For the sauce
• 1 onion, finely chopped
• 1 garlic clove, crushed
• 1 green and 1 red pepper, deseeded and diced (I cheated and used 250gm frozen sliced mixed peppers)
• Fry Light
• 1/2 tsp chilli powder (or more if you like your food spicy)
• 400gm can chopped tomatoes
• 410gm can red kidney beans, drained
• 150ml beef stock

For the meatballs
• 500gm extra lean minced beef
• 1 onion, finely chopped
• 1 egg, beaten
• freshly ground black pepper
• Fry Light

Method
1. Fry the onion, garlic and peppers in Fry Light for 5 minutes until the onion is golden and starting to soften. Add the chilli powder, tomatoes, kidney beans and stock. Simmer uncovered for 10 minutes.

2. Meanwhile, put all the meatball ingredients into a large bowl and mix well. With damp hands, divide the meatball mixture into 24 portions and shape into balls. Fry the meatballs in a large frying 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 boiled rice or with a selection of Syn-free vegetables.

Slow Cooker Beef Casserole

Serves 4

Syns Per Serving : Extra Easy - 1.5 Syns

Ingredients
• 500gm lean diced casserole beef
• 1kg mixed root vegetables; carrot, swede, leeks, parsnips, etc cut into bite size chunks
• 1ltr beef stock made with 2 stock cubes
• 4 heaped tsp Bisto Best beef gravy granules (4.5 Syns)
• 4 level tsp Bisto powder (2 Syns)

Method
1. Dry fry the beef until browned all over. Put the vegetables in the bottom of the slow cooker, then place the browned beef on top. Pour over the stock and cook on low for 7-9 hours.

2. Half an hour before serving, mix the Bisto powder with a little cold water and add to the slow cooker with the gravy granules. Stir in, then turn the slow cooker up to High for 30 minutes while the casserole thickens.

Coronation Chicken

Serves 2

Syns Per Serving : Extra Easy - Syn-free

Ingredients
• 1pk Batchelors Savoury Rice mild curry flavour
• 1pk Morrisons Savers cooked curried chicken slices (or any other Syn-free cooked chicken slices)
• 1tbsp mild curry powder
• 1 pot Mullerlight mandarin yogurt

Method
1. Cook the rice according to the packet instructions and allow to cool.

2. Chop the chicken into small pieces. Add to the rice with the curry powder and yogurt and mix well. Chill until ready to serve.

Cream Soda Rice Pudding

Serves 1

Syns Per Serving : Extra Easy and Green - Syn-free

Ingredients
• 3 oz pudding rice
• 500ml diet cream soda
• 1 pot Mullerlight yogurt vanilla with chocolate sprinkles

Method
1. Put the rice and soda in a pan and bring to the boil. Reduce the heat and simmer,  stirring regularly, until the rice has absorbed all of the soda. Allow to cool.

2. Stir in the Mullerlight yogurt, mix well and chill until ready to eat.

Easy Peasy Cheesy Pie

Serves 4

Syns Per Serving : Extra Easy and Green - Syn-free

Ingredients
• Fry Light
• 107gm pack Smash cheese and onion flavour
• 1 pack Batchelors Pasta N Sauce cheese and broccoli flavour
• 3 x eggs
• 250gm tub Quark
• freshly ground black pepper

Method
1. Preheat the oven to gas mark 4.

2. Empty the dry Smash and dry Pasta N Sauce into a large bowl. Pour on 3/4pt boiling water and mix well.

3. Whisk the eggs and mix with the Quark and black pepper. Add to the Smash and Pasta N Sauce and mix well again. 

4. Spray a flan dish with Fry Light.  Pour the mixture into the dish and bake in the oven for 45 minutes.

Speedy Chicken Jambalaya

Serves 4

Syns Per Serving : Syn-free on Extra Easy

Ingredients
• Fry Light
• 1 onion, chopped
• 3 garlic cloves, crushed
• 4 skinless, boneless chicken breasts, cut into small chunks
• 350gm dried long-grain rice
• 1 litre hot chicken stock
• 1tsp smoked paprika
• 2tsp dried parsley
• 4tbsp tomato puree
• 1/4 tsp Tabasco sauce
• 1 bottled roasted red pepper in brine, drained
• 1 bay leaf
• 300gm frozen mixed vegetables
• freshly ground black pepper

Method
1. Spray a large, deep non-stick frying pan with Fry Light and place over a high heat. Add the onion, garlic and chicken and stir-fry for 2-3 minutes.

2. Add all of the remaining ingredients to the pan and season well. Bring to the boil then cover the pan and simmer gently for 15-20 minutes or until the stock is almost absorbed and the rice is tender.

3. Remove the bay leaf and serve.