Garlic Chicken Lasagne

Serves 4

Syns Per Serving : Extra Easy - Syn-free**
**add 6 Syns per serving if not using the cheeses as your Healthy Extra A choice

Ingredients
• Fry Light
• 1 medium onion, finely chopped
• 3 garlic cloves, crushed
• 350gm skinless chicken breast, finely chopped
• 400gm can chopped tomatoes
• 1tsp dried oregano
• black pepper
• 6 dried lasagne sheets
For the cheese sauce
• 150gm Philadelphia Light (2 x HEA or 12 Syns)**
• 80gm reduced-fat cheddar (2 x HEA or 12 Syns)**
• 100ml hot vegetable stock
• grated nutmeg

Method
1. Preheat oven to gas mark 5.

2. Heat a large pan sprayed with Fry Light and cook the onion and garlic for 5 minutes, stirring occasionally, until starting to soften.

3. Add the chicken and cook, stirring occasionally, for a further 5 minutes. Add the tomatoes, oregano and seasoning. Bring to the boil, reduce the heat and simmer for 5 minutes.

4. Meanwhile, make the cheese sauce by placing the Philadelphia Light, vegetable stock, nutmeg and half of the cheddar into a small pan and heating gently, stirring constantly, until the Philadelphia has melted.

5. Spoon half of the chicken mixture into an ovenproof dish and top with 3 sheets of lasagne, breaking the sheets up to fit if necessary. Repeat the layers.

6. Pour the cheese sauce over the top of the lasagne and sprinkle over the remaining cheese. Transfer the dish to the oven and bake for 30 minutes until the topping is golden brown. Serve with Syn-free potato wedges and a large mixed salad.

Beef And Mixed Bean Chilli

Serves 4

Syns Per Serving : Extra Easy - Syn-free

Ingredients
• Fry Light
• 1 onion, peeled and finely chopped
• 3 garlic cloves, peeled and finely chopped
• 2tsp cayenne pepper or paprika
• 1tsp ground cinnamon
• 2tbsp ground cumin
• 2tsp chilli powder (or more to taste if you like it hot)
• 500gm extra lean minced beef
• 400gm can chopped tomatoes
• 1 red and 1 yellow pepper, deseeded and cut into small bite-sized pieces
• freshly ground black pepper
• 400gm red kidney beans in water, drained and rinsed
• 400gm can mixed beans in tomato sauce

Method
1. Place a large, non-stick frying pan sprayed with Fry Light over a medium heat. Add the onion and garlic and stir-fry for 1-2 minutes. Add the cayenne pepper or paprika, cinnamon, cumin, chilli powder and minced beef and stir-fry for 5-6 minutes.

2. Add the tomatoes and peppers and bring to the boil. Season well, cover tightly and cook over a low heat for 20-25 minutes.

3. Add the beans, stir to mix well and return to the heat for another 10 minutes. Serve in warmed bowls with boiled rice or Syn-free potato wedges and a large mixed salad.

Oven Baked Breaded Chicken Burgers

These tasty burgers are delicious topped with a cheese slice taken as part of your Healthy Extra A choice.

Serves 4

Syns Per Serving : Syn-free**
**add 3 Syns per serving if not using the breadcrumbs as part of your Healthy Extra B choice

Ingredients
• Fry Light
• 1lb minced chicken breast
• 1/4tsp garlic powder
• 1/4tsp onion granules
• freshly ground black pepper
• 120gm wholemeal breadcrumbs**

Method
1. Preheat the oven to gas mark 6. Spray an oven tray with Fry Light and Preheat in the oven.

2. In a large bowl, mix the chicken mince with the seasonings and half of the breadcrumbs. Mix well (the mixture will be quite wet and sticky at this point but don't worry, that's normal!).

3. Spread the other half of the breadcrumbs out on a large plate. Divide the mixture into four portions and shape each portion into a burger shape (the Lakeland Burger Maker is ideal for this job). Roll each burger in the breadcrumbs until well coated.

4. Place the coated burgers onto the preheated oven tray and cook in the oven for 25-30 minutes until golden brown and cooked through.

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.