Recipe: cheese rolls

A sheet of frozen filo pastry, defrosted and cut into 6 squares 6 35g chunks of cheese Fry light Preheat the oven to 200C and line a baking tray with greaseproof paper sprayed with fry light. Add a chunk of cheese to the edge of each of the filo squares, roll the filo pastry round the cheese then nip in the edges and spray with fry light. Put on baking tray, spray with fry light and cook for 10-15 minutes until crispy and golden. Enjoy - 1 syn each if using the cheese as HE.

Recipe: Sausage rolls

A sheet of frozen filo pastry, defrosted and cut into 6 squares 6 syn free or low syn chipolatas Fry light Preheat the oven to 200C and line a baking tray with greaseproof paper sprayed with fry light. Fry or grill the chipolatas until cooked and leave to cool slightly. Add a chipolata to the edge of each of the filo squares, roll the filo pastry round the chipolata, nip in the edges and spray with fry light. Put on baking tray, spray with fry light and cook for 10-15 minutes until crispy and golden. Enjoy - 1 syn each.

Recipe: Crispy wontons

Serve with sweet and sour sauce from “The little book of sauces” for a starter as good as any takeaway at a fraction of the syns.

Unfortunately these went so quickly once I opened them up at taster night that I didn't get the chance to take a photo!

Two sheets of frozen filo pastry, defrosted and cut into 6 squares each
300g cooked prawns
2 tsp chinese five spice
Fry light

Preheat the oven to 200C and line a baking tray with greaseproof paper sprayed with fry light.

Blitz the prawns in a mixer with the five spice until it becomes like a paste.

Add a spoonful of the prawn to the middle of each of the filo squares, spray with fry light and fold in the corners to form parcels.

Put on baking tray, spray with fry light and cook for 10-15 minutes until crispy and golden.

Enjoy - 1 syn per wonton.

Sticky satay chicken

Ingredients
2 chicken breasts, cut into chunks
1 tbsp peanut butter
1 tbsp sweet chilli sauce
1 tbsp soy sauce
Fry lite
Ground chillis to taste

Method
Put everything except the chicken into a small pan and cook over a low heat until it melts and mixes.
Add the chicken and coat thoroughly in the sauce.
Cook until the chicken is cooked - break it up to get mre flavour into it.
Enjoy!

6.5 syns for all of it on extra easy

Recipe: leeks and cabbage soup

Take a look at this gorgeous soup. Eating one portion now, 5 in freezer and another in fridge.

Syns
Free on EE

Ingredients
3 leeks, chopped into 1/2 inch slices
1 cabbage, roughly diced
3 veg stock cubes
Handful of frozen sprouts
Couple of handfuls of frozen casserole mix
Pearl barley

Method

1. Make up loads of stock with the stock cubes, bring to boil.
2. Add all of the other ingredients and cook until tender.
3. Add salt and pepper to taste.

Recipe: Scrambled beans

SynsFree on EE if using cheese as HE

Ingredients
Cheese, grated
Eggs, beaten
Baked beans

Method

1. Put all ingredients in a pan and cook until it resembles scrambled eggs

Recipe: Scampi and onion rings

SynsFree on EE if using wholemeal bread as HE

Ingredients
King prawns, cooked
Onion, sliced into rings
Fine breadcrumbs from wholemeal bread
An egg or two, beaten
Peri spices
Fry light

Method

1. Mix the breadcrumbs and peri spices
2. Dip the onions and prawns into the egg then coat them with the breadcrumb mixture
3. Put onto a baking tray and cook in the oven (200 degrees C) until golden

Recipe: Mushroom korma, prawn jalfrezi, and lentil and sweetcorn curry

Syns
Free on EE

Ingredients
Peppers, chopped
Onion granules
Garlic granules
Ginger
Korma curry powder
Jalfrezi curry powder
Madras curry powder
Fat free greek yoghurt
King pawns
Mushrooms
Sweetcorn
Chopped tomatoes
Can of lentils
Chopped spinach
Fry light


Method
Mushroom korma

1. Fry the peppers and mushrooms with onion granules, korma curry powder, garlic granules and ginger
2. Add the greek yoghurt and mix well

Prawn jalfrezi

1. Fry the peppers with onion granules, jalfrezi curry powder, garlic granules and ginger
2. Add the prawns and tomoatoes and cook to reduce the liquid
3. Add the greek yoghurt and mix well

Lentil and sweetcorn curry

1. Fry the peppers with onion granules, madras curry powder, garlic granules and ginger
2. Add the spinach, lentils and swetcorn and cook until hot

Recipe: Veg and crabstick pie

SynsFree on EE if using cheese as HE

Ingredients
1 packet of mashed potato
Frozen veg (I used spinach, brocolli, carrots and peas)
3 eggs, beaten
A handful of crabsticks, chopped
1/2 tub of quark
2 x babybel, grated (HE)
Onion granules
Garlic granules
Salt and pepper

Method

1. Make up the mashed potato according to the instructions.
2. Microwave the veg for 2-3 minutes until cooked
3. Add the veg, quark, crabsticks and egg to the potato and mix well.
4. Add onion and garlic granules, and salt and pepper to season
5. Put the mix into a flan tin (spray with frylight first if not non-stick)
6. Grate the cheese over the top
7. Cook in a preheated oven (200C) for 30 minutes
8. Enjoy!
   

Recipe: SW breakfast noodles

Syns
Free on EE if using cheese as HE

Ingredients
Noodles
Cherry tomatoes
Bacon, fat removed, cut into strips
Samphire (http://en.wikipedia.org/wiki/Samphire)
Mushrooms
Spring onion, chopped
Baked beans
Parmesan (from HE)

Method

1. Cook the noodles according to the packet instructions.
2. Cook the beans according to the instructions.
3. Fry the bacon until cooked.
4. Add the mushrooms and fry until cooked.
5. Add the cherry tomatoes and cook until they start breaking up.
6. Add the samphire and spring onion and fry for 1 minute.
7. Mix the noodles with the bacon mixture.
8. Serve with beans and a few spoons of grated parmesan.

Recipe: Fish cake medley

Syns
Syn free on EE

Ingredients
Salmon chunks
Smoked haddock chunks
Haddock chunks
(I got all 3 of the above in a fish pie mix)
Tin of crabmeat, drained
5 or 6 Potatoes, peeled and quartered
Chopped dill
Chopped parsley
Lime juice
Teaspoon of dried chillis
Lemongrass
Chives
4 eggs, beaten
Fry light
Teaspoon of mustard powder
A spring onion, chopped
Ground ginger

Method

1. Put the potatoes in a pan of boiling water and cook until it starts breaking up.
2. Drain the potatoes and mash well (no need to add anything other than salt and pepper)
3. Steam the fish (salmon, haddock and smoked haddock - separately) until cooked (a minute or 2 in a microwaveable bowl covered in clingfilm will probably be enough)
4. Flake the fish and crab into separate bowls (we'll be making 4 lots of fishcakes)
5. Add 1/4 of the mashed potato (assuming you have the same amount of each type of fish) to each bowl and mix well
6. Add ingredients to each bowl as follows:
• Salmon: dill, parsley, 1 egg
• Haddock: dill, parsley, 1 egg
• Smoked haddock: dill, parsley, 1 egg, mustard powder
• Crab: lemongrass, spring onion, chillis, ginger, chives, 1 egg
7. Mix well
8. Put fry light in a hot frying pan, then add the mixtures a spoonful at a time, flattening down to create patties.
9. Turn after a few minutes and cook until brown on both sides
10. Serve with stir fry veg and cherry tomatoes and enjoy!

Recipe: super chicken noodles

Syns
Syn free on EE if using cheese as HE

Ingredients
Chicken and herb light Super Noodles
Mushrooms, quartered
1 onion, diced
Sweetcorn
Cherry tomatoes, halved
Fry light
Cooked chicken pieces
Philadelphia light (HE)

Method

1. Cook the noodles and sweetcorn according to the noodle packet instructions
2. Fry the onions and mushrooms in fry light until softened
3. Add the chicken and continue to fry
4. Add the noodles and tomatoes to the onions and mix thoroughly. Enjoy!

Recipe: chicken and tomato pasta

Syns
Syn free on EE if using cheese as HE

Ingredients
Pasta
1 onion, diced
Mushrooms, halved or quartered
1 yellow pepper, diced
Chicken, cubed
Parmesan cheese (HE)
2 garlic cloves, diced
6 Tomatoes, quartered
Fry light

Method

1. Cook the pasta according to the packet instructions.
2. Fry the onions, garlic and pepper in fry light until softened.
3. Add the chicken and fry until browned
4. Add the mushrooms and tomatoes and fry until the tomatoes have broken down and create a bit of a sauce
5. Drain the pasta and add to the sauce and stir well
6. Serve covered in parmesan cheese and enjoy!

Recipe: Tuna and onion smash pizza

Syns
Free on EE if using cheese as HE

Ingredients
Cheese, grated
Passata
Onion, diced
Tuna flakes
Dried mashed potato mix

Method

1. Make up a packet of mashed potato with half the amount of water specified on the packet, so it forms a thick mixture (I find it mixes better if you pour the packet into the water rather than the other way round)
2. Spray a baking tray with fry light, then put in the mash - pack it together and flatten it so it's fairly thin.
3. Spray with fry light and bake in preheated oven (200C) until golden (around 15 mins I think), then turn over and do the same to the other side
4. Once the base is cooked, spread with passata, diced onion and tuna, then top with grated cheese
5. Put back in the oven and cook until the cheese is bubbling

 

Recipe: Hummus

Syns
Free on EE

Ingredients
Can of chickpeas, drained
2 cloves of garlic
Black pepper
Fat free yoghurt/fat free fromage frais/quark
Lemon juice

Method

1. Put the chickpeas, garlic and pepper in a food processor and blitz
2. Add a couple of tabespoons of yoghurt and a few squirts of lemon juice and blitz until smooth.

Recipe: Peri potatoes

Syns
Free on EE

Ingredients
New potatoes, halved
An onion, diced
A red pepper, diced
Turkey rashers
Cherry tomatoes, halved
Peri peri spice
Paprika
Fry light

Method

1. Put the potatoes in a pan of boiling water and cook for about 10 minutes
2. Fry the onions and pepper in fry light for 2 or 3 minutes
3. Add the turkey rashers to the onions and fry until cooked
4. Drain the potatoes then add them to the bacon and fry until golden
5. Add the tomatoes, a sprinkle of paprika and a sprinkle of peri peri spice to the mixture, then cook for another 2 or 3 minutes (until the tomatoes break up)
6. Enjoy!

Recipe: Peri peri chicken with giant couscous

This was delicious and packed quite a punch!

Syns
Free on EE

Ingredients
Chicken mini fillets
An onion, diced
A red pepper, diced
Frozen peas
Frozen sweetcorn
Passata
Peri peri spice
Lemon juice
Giant couscous
Fry light

Method

1. Put the chicken in a bowl with peri peri spice and lemon juice and mix well
2. Cook the couscous according to the packet instructions
3. Fry the onion and peppers in fry light, then add the peas and sweetcorn
4. In a separate pan fry the chicken in fry light until cooked
5. Add the chicken to the onion mixture, then pour in the passata. Mix well and cook until bubbling
6. Serve the couscous topped with the chicken mixture

Recipe: Pepper chicken chow mein

I remembered to take a pic of this one, and it was gorgeous!!

Syns
Syn free on EE

Ingredients
Joe's pepper chicken steaks, chopped into bitesize chunks
Mushroom stir fry
Egg noodles
Fry light

Method

1. Heat a wok on a high heat, add fry light and the chicken and fry until cooked.
2. Cook the noodles in a pan of boiling water.
3. Add the stir fry to the chicken and fry for 3 or 4 minutes. Make sure to keep stirring in the bits of sauce that stick to the bottom of the pan.
4. Drain the noodles then add to the chicken and veg. Mix thoroughly and serve. 

Recipe: Chicken tikka

Syns
Syn free if using the pitta as HE.

Ingredients
Diced chicken breast or thigh, visible fat removed
Tikka powder
Fat free natural yoghurt
Fry light

Method

1. Mix the yoghurt and powder together in a bowl.
2. Add the chicken to the bowl and mix until well coated. Store in the fridge overnight or use straight away.
3. Heat a frying pan, then add fry light and the chicken.
4. Fry until cooked then serve with a wholemeal pitta and salad.

Recipe: King prawn chow mein

Syns
Syn free on EE

Ingredients
Medium egg noodles (chilli flavoured work really well)
Pack of stir fry veg
King prawns
Chinese five spice
Dried chillis
Soy sauce or fish sauce
Fry light

Method

1. Cook the noodles according to the packet instructions then drain.
2. Heat a woke too a high heat then add fry light and the stir fry.
3. Fry for a few minutes then add the prawns, a teaspoon or two five spice, a teaspoon of chillis and a few splashes of soy sauce.
4. Fry until the prawns are cooked then add the cooked noodles. Mix thoroughly then serve.