Slimming World Recipes

CHICKEN KATSU CURRY
information
Serves: 4 Prep time: 20 minutes Cook time: 30 minutes

Extra Easy: FREE Add 6 Syns if not using Wholemeal bread as a Healthy Extra on EE.
ingredients
For the chicken

4 skinless chicken breasts 240g fresh wholemeal breadcrumbs
1 egg, beaten Salt and freshly ground black pepper
For the curry sauce

1 large onion, chopped 1 courgette, chopped
2 carrots, chopped 4 cloves of garlic, crushed
1 tsp fresh ginger 1 tsp turmeric
2 tsp cumin 2 tsp coriander
1 tsp chilli powder 1 tbsp sweetener
1 tbsp soy sauce 1 litre chicken stock
1 bay leaf 1 tbsp fat free fromage frais
Low calorie cooking spray
method
1. Spray a large heavy-based saucepan with low-calorie cooking spray. Add the onion, garlic
and ginger and cook for 3 minutes or until the onion is softened. Add the carrots and courgette
and lightly fry for a further 4-5 minutes. Add the turmeric, cumin, coriander, chilli powder and
sweetener and evenly coat the vegetables. Add the stock, soy sauce and bay leaf and bring to
the boil. Reduce the heat and simmer for 30 minutes.
2. While the sauce is cooking, preheat your oven to 200C/180C Fan/Gas 6. Season the
breadcrumbs with salt and freshly ground black pepper. Place each chicken breast in some
clingfilm and flatten with a rolling pin or meat tenderiser. Remove the clingfilm and dip the
chicken in the egg, then coat with breadcrumbs and place on a baking tray sprayed with low-
calorie cooking spray. Bake in the oven for 15-20 minutes or until the chicken is cooked
through.
3. For the sauce remove the bay leaf and pour the contents of the saucepan into a blender.
Blitz until it becomes a thick, smooth sauce and stir in the fromage frais.
4. To serve slice the chicken breast into pieces, spoon over the curry sauce and serve with
steamed jasmine rice.
TOMATO AND BASIL SOUP
information
Serves: 4 Prep time: 15 minutes Cook time: 45-50 minutes

Syns per serving:
Green: FREE Original: FREE Extra Easy: FREE
ingredients
1 large onion, chopped

1-2 garlic cloves, crushed (optional)
1136ml/2pt stock made with Bovril or Vecon
908g/2lb tomatoes, skinned and chopped
bouquet garni (parsley, thyme and bay leaf)
chopped basil
fat free natural yogurt, to garnish
sprig of basil to garnish
method
1. Put the onion, garlic (if using), and 284ml/pt of stock in a large heavy-based saucepan.
Cover the pan and bring to the boil.
2. Continue boiling for 5-10 minutes, then uncover the pan, reduce the heat and simmer gently
for about 20-30 minutes, until the onion is tender, golden and syrupy.
3. Add the tomatoes to the cooked onion in the pan. Cook gently for 3-4 minutes, then add the
remaining 852ml/1 pints of hot stock and the bouquet garni.
4. Simmer for 15-20 minutes, then remove the bouquet garni and puree the soup in a blender.
5. Tip the soup back into the pan, season to taste and add some chopped basil. Reheat before
serving, garnished (if at home) with a swirl of natural yogurt and a sprig of basil.
HEARTY BEAN SOUP
information

Syns per serving:
Green: FREE Extra Easy: FREE
ingredients
1 medium onion
1 garlic clove
1 tsp dried oregano
284ml/pt vegetable stock
1 large green pepper
425g/15oz can mixed pulses, drained and rinsed
568ml/1pt passata
1 large courgette
312g/11oz can sweetcorn kernels in water, drained
salt and freshly ground black pepper
fresh oregano leaves
method
1. Peel and finely chop the onion and the garlic. Place in a large saucepan along with the
oregano and half the stock. Bring to the boil, cover and simmer for 5 minutes.
2. Meanwhile, halve and de-seed the pepper. Cut into small chunks. Stir the pepper, pulses
and passata into the onion along with the remaining stock. Bring to the boil, cover and simmer
for 10 minutes.
3. Trim and dice the courgette into small chunks and stir into the soup along with the
sweetcorn. Simmer for a further 10 minutes. Taste and season.
4. Ladle into warmed soup bowls, garnish with fresh oregano leaves and serve.
ITALIAN CHICKEN AND TOMATO SOUP
information
Serves: 4
Prep time:
Cook time:
Syns per serving:
Original: FREE
Extra Easy: FREE
ingredients
1 onion, peeled and finely chopped
2 carrots, peeled and grated
2 lean back bacon rashers, all visible fat removed, finely chopped
2 large skinless and boneless chicken breasts, cut into thin strips
600g canned chopped tomatoes
400ml chicken stock
1 tbsp chopped rosemary
finely grated zest and juice of 1 lemon
chopped fresh flat-leaf parsley, to garnish
method
1. Place the onion, carrots and bacon in a large non-stick saucepan and stir-fry for 2-3 minutes.
2. Add the chicken, tomatoes, stock, rosemary and lemon zest and juice. Bring to the boil, stir,
then cover and simmer on a medium heat for 15 minutes, stirring occasionally. Season to taste
and serve sprinkled with chopped parsley.
ROASTED TOMATO AND BASIL SOUP
information
Serves: 4 Cook time: Ready in about 40-45 minutes Syns per serving:
ingredients
900g ripe tomatoes

1 tsp dried oregano
1 large onion, peeled and finely chopped
2 garlic cloves, peeled and crushed
1 litre hot vegetable stock
Salt and freshly ground black pepper
2 tbsp chopped fresh basil
Roasted cherry tomatoes and fresh basil leaves, to garnish
method
1. Arrange the tomatoes on a baking tray, spray them lightly with low calorie cooking spray
and sprinkle with the oregano. Bake in a preheated oven at 200C/Gas 6 for 10-15 minutes,
until the tomatoes start to soften and the skins begin to char.
2. Meanwhile place the onion and garlic in a large, heavy-based saucepan with 300ml of the
stock. Cover the pan, bring to the boil and simmer for 10 minutes.
3. Peel and chop the roasted tomatoes and add to the cooked onion mixture in the pan along
with the remaining stock. Simmer for 15-20 minutes.
4. Pure the soup in a blender or food processor. Return the soup back to the pan, season
well and add the basil. Reheat the soup if necessary and serve garnished with some roasted
cherry tomatoes and basil leaves.
Tip: Suitable for freezing.

LEEK AND CANNELLINI BEAN SOUP
information
Serves: 6 Prep time: 20 minutes Cook time: about 45 minutes

Green: FREE Original: 7 Extra Easy: FREE
ingredients

3 leeks, thinly sliced
2 garlic cloves, peeled and roughly chopped
500g King Edward potatoes, peeled and roughly diced
2 x 400g cans cannellini beans, drained and rinsed
1.5 litres vegetable stock
A small handful of very finely chopped fresh flat-leaf parsley, plus extra sprigs to garnish
6 tbsp fat free natural fromage frais
method
1. Spray a large saucepan with low calorie cooking spray and place
over a medium heat. Cook the leeks and garlic for 5 minutes until
softened.
2. Add the potatoes, cannellini beans and stock, bring to the boil then
cover and simmer gently for 35-40 minutes until the vegetables are
very tender. Using a hand-held blender, pure the soup in the pan
until smooth.
3. Stir in the parsley and season to taste before ladling into six shallow soup plates or bowls.
4. Top each bowl with a tablespoon of fromage frais and serve warm,
garnished with parsley sprigs.
RED PEPPER SOUP WITH POTATO WEDGES
information
Serves: 4 Prep time: 80 mins

ingredients
4 baking potatoes
6 red peppers
12 plum tomatoes
4 garlic cloves
2 tbsp soy sauce
fresh parsley to garnish
method
1. Preheat the oven to 200C/400F/Gas Mark 6. Prick each potato several times and place on
a baking sheet. Bake for 1 hour until tender when squeezed. Set aside until cool enough to
handle.
2. Meanwhile, halve and deseed the peppers, place on a separate baking sheet and roast for
10 minutes. Halve the tomatoes, add to the peppers with the whole garlic cloves and roast for
a further 40 minutes.
3. Remove the skin from the peppers, place in a food processor with the tomatoes,
pint/284ml water, soy sauce and seasoning to taste. Gently pop open each garlic clove by
squeezing and add the garlic puree. Blend until smooth then place in suacepan.
4. Cut the potatoes into quarters lengthways and remove some of the flesh, leaving a thin
layer of skin and potato. Return to the oven, potato side up, for 20 minutes or until crispy.
5. Warm the soup through. Serve garnished with parsley, with the crispy skins for dipping.
CURRIED PARSNIP SOUP
information
Serves: 6 Prep time: 15 minutes Cook time: 1 hour 10 minutes Green: FREE
Original: 4 Extra Easy: FREE
ingredients
681g/1lb 8oz parsnips

2 onions
2 garlic cloves
Fry Light
1 tbsp mild curry powder (or to taste)
1 tsp each of ground cumin, tumeric, coriander and ginger
1.1 litre/2pt chicken stock made with Bovril
A dash of Tabasco and a pinch of cayenne pepper
method
1. Dice the parsnips, chop the onions and crush the garlic. Fry the onion in a little Fry Light
until softened. Add the garlic and powdered spices and fry for a further 3 minutes, adding a
little stock if the mixtue becomes too dry.
2. Add the parsnips and stock to the pan and bring to the boil. Turn down the heat and simmer
gently for about an hour.
3. Transfer the soup to a food processor, season well and blend until smooth.
4. Return the soup to the pan, add a dash of Tabasco if you like it hot, reheat gently and serve
garnished with a pinch of cayenne pepper.
Tip: Replace the parsnips with potatoes for a super easy store cupboard soup.
This recipe is suitable for freezing.

CLASSIC LEEK AND POTATO SOUP
information

ingredients
1 large onion
2 bay leaves
1.2 litres/2pt chicken stock made with Bovril or vegetable stock
681g/1lb potatoes
1 large leek
142g/5oz fat-free natural fromage frais
2 tbsp freshly chopped chives
method
1. Peel and finely chop the onion. Place in a large saucepan along with the bay leaves and
142ml/ pt of the stock. Bring to the boil, cover and simmer for 5 minutes.
2. Meanwhile, peel and finely dice the potatoes. Trim the leek and slice lengthwise. Rinse
under cold water to remove any trapped earth. Shake well to remove excess water and then
shred.
3. Add the potato and all but a few shreds of the leek. Pour in the remaining stock and season
well. Bring to the boil, cover and simmer for 25 minutes until tender.
4. Discard the bay leaves and transfer the mixture to a food processor or blender. Blend until
smooth and return to the saucepan.
5. Blend in the fromage frais and reheat gently without boiling. Adjust the seasoning if
necessary. Ladle into warmed soup bowls, sprinkle with black pepper, reserved shredded leek
and chopped chives.
CREAMY CHICKEN PASTA
information
Serves: 4
Prep time: 25 minutes
Cook time: 20 minutes
Syns per serving:
Green: 2
Original: 7
Extra Easy: FREE
Add 6 Syns if not using Wholemeal pasta as a Healthy Extra on Original.
Add 6 Syns if not using Chicken (raw weight) as a Healthy Extra on Green.
ingredients
200g dried wholemeal pasta shapes
4 carrots, 8 spring onions and 1 red pepper
142g/5oz whole baby sweetcorn
198g/7oz sugar snap peas
280g cooked chicken
150g pot quark skimmed milk soft cheese
1 level tsp English mustard
juice and grated zest of 1 lemon
2 tbsp freshly chopped chives
150g pot fat free natural fromage frais
4 tbsp freshly chopped parsley
method
1. Cook the pasta according to the packet instructions, drain and set aside.
2. Prepare the vegetables: cut the carrots into thin batons, thickly slice the spring onions, deseed
the pepper and cut into thin strips and halve the baby sweetcorn. Place in a pan of boiling water
with the sugar snap peas and cook for 4-5 minutes. Drain and add to the pasta.
3. Cut the chicken into strips and add to the pasta. Place the remaining ingredients in a food
processor and blend until smooth. Pour the sauce over the pasta, return to the pan and gently
heat through. Adjust seasoning to taste and serve.
Tip: The pasta tastes just as good eaten cold from a lunchbox - just add a fork!
This recipe is not suitable for home freezing.

SPANISH CHICKEN
information

Green: 9 Original: FREE
ingredients
8x142g/5oz chicken breasts

Fry Light
1 onion
3 garlic cloves
1 red and 1 yellow pepper
400g can chopped tomatoes with herbs
pt/142ml stock made with Bovril
1 tbsp sweet paprika
1 cos lettuce
juice of 1 lemon
method
1. Cut the chicken into strips, place on a griddle pan sprayed with Fry Light and fry for 2-3
minutes on each side until sealed.
2. Slice the onion, crush the garlic and deseed and slice the peppers. Place in a pan with the
tomatoes and bring to the boil. Add the stock, paprika, seasoning, parsley, chicken strips and
olives if desired (1 Syn per 8 olives on all choices) and simmer for 10-15 minutes until the
chicken is cooked through.
3. Meanwhile, wash the lettuce, tear the leaves into large pieces, toss in the lemon juice and
season to taste. Add some chopped anchovies if desired ( Syn per 1oz/28g on Original, 3
Syns on Green). Serve the Spanish chicken with the salad.
Tip: The chicken tastes great served cold the following day with a large mixed salad. Or, if you
prefer it hot, simply reheat in a microwave.
When cooked this dish can be frozen for up to 1 month.

SWEET CHILLI CHICKEN
information
Serves: 4
Syns per serving:
Original:
Extra Easy:
ingredients
4 garlic cloves, crushed
113ml/4 fl oz soy sauce
2 tbsp sweet chilli sauce
2 tbsp harissa powder
12 boneless and skinless chicken thighs
A handful of fresh coriander, chopped
method
1. Preheat your oven to 200C/ Gas 6. Place the garlic, soy sauce, sweet chilli sauce
and harissa powder into a small bowl and mix. Pour over the chicken and toss together
to coat evenly.
2. Place the chicken in a single layer on a non-stock baking tray. Season and bake for
25-30 minutes, or until cooked through
3. Remove the chicken from the oven, scatter over the coriander and serve with the
lime juice squeezed over.
TERIYAKI CHICKEN AND MUSHROOM STIR FRY
information

Green: 1 Original: 1 Extra Easy: 1
ingredients
3 garlic cloves
1 red chilli
10 spring onions
4 x 115g chicken breasts
198g/7oz each shiitake and oyster mushrooms
2 red peppers
Fry Light
1 tsp finely chopped ginger
7floz/198ml stock made with Bovril
2 tbsp teriyaki sauce
1 tbsp freshly chopped coriander
1 level tsp sesame seeds
method
1. Prepare the stir-fry ingredients: thinly slice the garlic; deseed and finely chop the chilli; cut
the spring onions into 1in/4cm lengths; thinly slice the chicken breasts; slice the mushrooms
and peppers. Spray a wok with Fry Light and place over a medium heat. Add the garlic,
ginger, chilli and spring onions and stir-fry for 1 minute.
2. Increase the heat to high, add the chicken and stir-fry for 6-8 minutes or until sealed. Pour
over the stock and cook rapidly until half the liquid has evaporated. Add the mushrooms and
peppers and cook for a further 5-6 minutes.
3. Add the teriyaki sauce and toss to mix. Stir in the coriander and serve immediately sprinkled
with sesame seeds.
Tip: This recipe it not suitable for home freezing.

SWEET AND SOUR CHICKEN
information
Serves: 4 Prep time: 10 Cook time: 10-15 plus marinating
Original: FREE Extra Easy: FREE

ingredients
6 skinless chicken breast fillets, very thinly sliced
6 spring onions, trimmed and finely sliced
2 garlic cloves, peeled and finely chopped
3 tbsp light soy sauce
low calorie cooking spray
1 tbsp dark soy sauce
2 tbsp sweetener
1 tbsp balsamic vinegar
1 tsp paprika
tsp Chinese 5-spice powder
100ml passata
spring onion slivers and lime wedges, to garnish
method
1. Place the chicken in a shallow ceramic dish. Sprinkle over the spring onions and garlic,
season well and pour over the light soy sauce. Toss to mix well, cover and marinate in the fridge
for 30 minutes.
2. Spray a large non-stick frying pan with low calorie spray and place over a high heat. Add the
chicken mixture and cook for 5-6 minutes and then add the dark soy sauce, sweetener, vinegar,
paprika, 5-spice powder and passata. Stir to mix well and bring the mixture to the boil.
3. Reduce the heat and cook gently for 3-4 minutes or until the chicken is cooked through.
Check the seasoning before serving garnished with spring onion sliver and lime wedges to
squeeze over.
Tip: This dish would also work brilliantly with pork.
CHICKEN, LEMON AND GARLIC HOTPOT
information
Serves: 4 Cook time: 35

ingredients
2lb/908g skinless and boneless chicken thighs

2 onions
2 large carrots
7oz/198g green beans
1 lemon
4-5 sprigs of tarragon
Fry light
1 bulb of garlic
1pt/710ml stock made with chicken Bovril
1 tbsp chicken Bovril (from concentrate)
method
1. Cut the chicken into chunks. Peel and chop the onions. Peel the carrots and cut into thick
batons. Halve the green beans. Slice the lemon. Chop the tarragon.
2. Spray a large non-stick casserole dish with Fry light. Place over a high heat. Add the
chicken pieces and cook until lightly browned on all sides.
3. Add the onions, carrots, garlic bulb, stock and Bovril concentrate. Season well and bring to
the boil. Reduce the heat to medium-low, cover tightly with the lid and cook gently for 25
minutes.
4. Add the greens beans and lemon slices to the casserole. Cook for 5-8 minutes. Remove
from the heat and discard the garlic bulb. Serve sprinkled with tarragon.
Tip: Suitable for freezing

HAM RISOTTO WITH PEAS AND SWEETCORN
information
Serves: 4
Syns per serving:
Green: FREE
Extra Easy: FREE
Add 6 Syns if not using Ham as a Healthy Extra on Green.
Add 6 Syns if not using Parmesan as a Healthy Extra on Green.
ingredients
1 onion
360g lean ham
120g Parmesan cheese
Fry Light
255g/9oz Arborio rice
852ml/1pt chicken stock made with Bovril
2 tsp mixed herbs
198g/7oz frozen peas
397g/14oz canned sweetcorn
finely chopped fresh parsley
method
1. Prepare the ingredients: peel and finely chop the onion, dice the ham and finely grate the
cheese.
2. Spray a pan with Fry Light and cook the onion and rice for 5-6 minutes. Add a ladleful of stock
and the mixed herbs and stir until the liquid has been absorbed. Continue to cook in this manner,
adding a ladleful of stock each time the liquid has been absorbed.
3. Add the peas, sweetcorn and ham and continue to cook until the rice is creamy but still retains
a slight bite. Remove from the heat, season well, sprinkle with the grated cheese, garnish with
parsley and serve.
Tip: On Extra Easy add 6 Syns if not using Parmesan as a Healthy Extra a choice
SLOW BRAISED LAMB SHANKS
information
Serves: 4 Prep time: 30 minutes Cook time: approx 2 hours

Green: 11 Original: FREE Extra Easy: FREE
ingredients
1 onion
2 carrots
4 garlic cloves
2 celery sticks
4 lean & trimmed lamb shanks
Fry Light
400g can chopped tomatoes
198ml/7fl oz chicken stock made with Bovril
1 tsp artificial sweetener
1 bay leaf
salt and freshly ground pepper
finely chopped parsley
finely grated lemon zest
method
1. Prepare the ingredients: peel and finely chop the onion, carrots and garlic and trim and
chop the celery. Remove all visible fat from the lamb.
2. Spray a heavy pan with Fry Light and place over a high heat. Add the lamb and brown on all
sides. Remove from the pan and set aside. Turn the heat to medium and cook the onion,
carrots, garlic and celery for 10 minutes before adding the tomatoes, stock, sweetener and
bay leaf. Season well.
3. Return the shanks to the pan, cover tightly and reduce the heat to low. Cook for 2 hours,
stirring occasionally until the meat is meltingly tender. Remove from the heat and allow to rest
for 10 minutes before serving garnished with parsley and finely grated lemon zest.
CHUNKY MINESTRONE
information
Serves: 4 Prep time: 25 minutes Cook time: 1 hour 5 minutes

Green: FREE Extra Easy: FREE
ingredients
1 onion, 3 carrots, 2 potatoes, 3 tomatoes and 2 parsnips

125g each spinach and cabbage
Fry Light
1 litre stock made with 2 level tsp of Bovril or Vecon
3 tsp Italian seasoning
7 tbsp passata
150g dried pasta
400g can butter beans in water or 100g dried butter beans made up as instructed
Freshly ground black pepper
Freshly chopped thyme
method
1. Roughly chop the vegetables. In a pan saut the onion in Fry Light. Add a little stock and
the Italian seasoning and cook for 2-3 minutes. Add the remaining stock, carrots, potatoes,
tomatoes, parsnips and passata and simmer for about 1 hour (add water if you want a runnier
soup).
2. Add the pasta and cook until almost tender. Stir in the spinach, cabbage and beans and
cook for a further 3 minutes.
3. Slow-cooker alternative: Brown your onion in a frying pan using Fry Light for 2-3 minutes.
Spray your slow cooker with Fry Light and add all the ingredients except the pasta. Cover and
cook on medium for 4 to 6 hours. 45 minutes before serving add the pasta.
4. Season with black pepper and serve garnished with thyme.
Tip: You can vary the vegetables, beans and herbs you use when making this soup... or blitz it
in a blender at the end of the first step for a creamy alternative.
SHEPHARDS PIE
information
Serves: 4
Cook time: 1 hour
Syns per serving:
Green: 6
Original: FREE
Extra Easy: FREE
ingredients
454g/1lb turkey mince
113g/4oz mushrooms, sliced
Seasoning - including beef or chicken Bovril from the jar
681g/1lb turnips, mashed
method
1. Preheat the oven to 200C/400F/Gas 6.
2. Mix the turkey or beef, onion, carrot and mushrooms in a casserole dish, season, cover and
bake for 35-40 minutes until the turkey is thoroughly cooked.
3. Meanwhile peel and cut the turnip into cubes, place in a large saucepan and cover with water.
Add a pinch of salt, bring to the boil and cook until tender. Drain well.
4. Top the turkey mixture with the turnip and crisp under a pre-heated grill for 10 minutes, or until
the turnip browns. Serve with a generous helping of Free green vegetables.
STICKY FIVE SPICE GAMMON STEAKS
information
Serves: 4 Cook time: Ready in under 15 mins

Original: 1 Extra Easy: 1
ingredients
2 tsp Chinese 5-spice powder

4 x 175g gammon steaks, trimmed of all visible fat and cut into large bite-sized pieces
2 red chillies, deseeded and finely diced
Finely grated zest and juice of 1 orange
1 level tbsp clear honey
100ml chicken stock
2 tbsp dark soy sauce
Pak choi, to serve
Egg noodles, to serve
method
1. Sprinkle the 5-spice powder over the gammon steaks. Spray a large, wide, non-stick frying
pan with low calorie cooking spray and cook the gammon over a high heat for 2-3 minutes or
until the edges are tinged brown.
2. Add the red chillies, orange zest and juice, honey, stock and soy sauce and simmer rapidly
for 4-5 minutes or until the sauce becomes sticky and the gammon is glazed and golden with
almost burnt edges.
3. Serve immediately with steamed pak choi and cooked egg noodles, and any pan juices
poured over.
Tip: This glaze works equally well with pork or chicken.

SPICY SLOW COOKED PORK
information
Serves: 4
Prep time:
Cook time:
Syns per serving:
Original: FREE
Extra Easy: FREE
ingredients
2 leeks, sliced
170g/6oz button mushrooms
250ml chicken stock
1 carrot, peeled and sliced
2 garlic cloves, chopped
1 can chopped tomatoes
1 tbsp paprika
tbsp smoked paprika
1 red chilli, de-seeded and finely chopped
701g/1lb 9oz lean braising pork, cut into 2.5cm cubes/1in pieces
method
1. Heat a frying pan and spray with a little low calorie cooking spray. Brown the pork in
batches for about 5 minutes until golden all over.
2. Place the leeks, carrot, mushrooms, garlic, chicken stock, tomatoes, paprika and chile in a
saucepan. Bring to the boil and simmer for 10 minutes.
3. Transfer into the slow-cooker and pour over the contents of the saucepan. Cover with the lid
and cook on 'high' for 5-6 hours or until the pork is tender.
4. Taste and season with salt and pepper if necessary. Serve with rice and vegetables.
TURKEY RISOTTO
information
Serves: 4 Prep time: 15 minutes Cook time: 1 hour

Add 6 Syns if not using Turkey (raw weight) as a Healthy Extra on Green.
ingredients

2 leeks, trimmed and chopped
1 red or yellow pepper, deseeded and chopped
710ml/1pt chicken stock made with Bovril
227g/8oz arborio or risotto rice
a few strands of saffron
300g lean cooked turkey, skin removed
2 tbsp chopped parsley
method
1. Put the onion, leeks, red or yellow pepper, garlic and 284ml/ pint of stock in a large heavy
frying pan. Cover the pan, bring to the boil and boil for 5-10 minutes. Uncover the pan, reduce
the heat and simmer for about 25 minutes, until the vegetables are tender and syrupy.
2. Stir in the rice and cook gently for 2 minutes. Add some more stock, together with the
saffron, and bring to the boil.
3. Reduce the heat to a bare simmer and cook very gently for about 15-20 minutes, adding
more stock and stirring as necessary.
4. Add the cooked turkey after 10 minutes and heat through in the rice. The risotto is ready
when the rice is plump and tender, and all the liquid has been absorbed. Season to taste with
salt and pepper and serve the risotto sprinkled with parsley.
ROAST LAMB SHANK AND VEG
information
Serves: 4
Cook time: 2 hours
Syns per serving:
Extra Easy: FREE
ingredients
4 lamb shanks, all visible fat removed
1 large onion, roughly chopped
1 swede, peeled and roughly diced
8 garlic cloves, roughly chopped
2 tbsp chicken Bovril concentrate
1lb/454g baby carrots
1 tbsp no added sugar mint sauce
2lb/908g potatoes, roughly chopped
A small handful of fresh parsley, chopped
method
1. Preheat your oven to 160C/325F/Gas 3. Place the lamb, onion, swede and garlic in a large
flameproof casserole dish. Mix the Bovril with 3pt/1 litres boiling water. Add to the casserole,
place on the hob and bring to the boil. Cover and cook in the oven for 45 minutes. Remove the
lid and cook for a further 45 minutes.
2. Remove the casserole from the oven and increase the oven temp to 200C/400F/Gas 6.
Place the carrots in a roasting tin and, with a slotted spoon, transfer the lamb and vegetables to
sit on top. Mix pt/284ml of the cooking stock with the mint sauce, pour over the lamb and roast
for an hour, shaking the vegetables and turning the shanks after 30 minutes.
3. Meanwhile, boil the potatoes until tender. Drain and mash.
4. Divide the mashed potatoes, lamb shanks and vegetables between four plates, top with the
cooking juice, season to taste and serve scattered with parsley.
PIRI PIRI PORK
information
Serves: 4
Syns per serving:
Original: FREE
Extra Easy: FREE
ingredients
4 thick pork Loins, all fat removed
Fry Light
2 onions, chopped
Free vegetables of your choices (fresh or frozen) carrots, baby sweetcorn, courgettes, peppers
400g can tomatoes (chopped or plum)
500ml passata
Schwartz Piri Piri Seasoning (we used 2 level tbsp, and you can use more or less to your taste)
2 chicken stock cubes
Mixed herbs
Salt and pepper
method
1. Preheat the oven to 180C/gas 4. Seal the pork in a frying pan, then place in a large oven tray
sprayed with Fry Light
2. Roughly chop your vegetables (if using frozen theres no need).
3. Boil the kettle and place the canned tomatoes, passata, mixed herbs, salt and pepper and the
stock cubes into a large jug. Gradually add the piri piri seasoning, tasting as you go. Add
approximately 50ml of boiling water and stir until the stock cubes have dissolved.
4. Place the vegetables over the pork in the tray, and then pour over the seasoned tomato
mixture. Place in the oven for around 25-30 minutes minutes or until the pork and vegetables are
thoroughly cooked.
5. Serve with either salad and/or couscous.
Tip: Serve with a mixed salad and/or couscous (counting Syns on Original for the couscous)
BEEF AND RED WINE CASSEROLE
information
Serves: 4
Prep time: 30 mins
Cook time: 2-2 hours
Syns per serving:
Green: 14
Original: 1
Extra Easy: 1
ingredients
800g lean stewing beef, all visible fat removed, cut into bite-sized pieces
4 large carrots, peeled and cut into large chunks
3 large leeks, thickly sliced
4 celery sticks, cut into large pieces
800ml beef stock
100ml red wine
1 bay leaf
2 tsp dried mixed herbs
method
1. Preheat the oven to 170 C/Gas 3.
2. Place the beef in a heavy-based casserole dish with the garlic, carrots, leeks and celery.
3. Stir in the stock, wine and tomatoes and add the bay leaf and mixed herbs. Season well and
bring the mixture to the boil over a high heat.
4. Cover tightly and transfer the casserole to the oven and cook for 2 - 2 1/2 hours or until the
beef is meltingly tender.
BEEF AND BEAN HOTPOT
information
Serves: 4
Cook time: under 2 hours
Syns per serving:
Original: 10
Extra Easy: 1
ingredients
750g lean stewing beef, all visible fat removed, cubed

2 large onions, peeled and roughly chopped
450g carrots, peeled and roughly chopped
1 level tbsp plain flour
200ml boiling hot beef stock
2 tsp Worcestershire sauce
400g can baked beans
2 bay leaves
600g potatoes, peeled and very thinly sliced
method
1. Preheat the oven to 180C/Gas 4.
2. Place the beef, onions, carrots and flour in a baking dish, season and toss to mix well.
3. Pour in the boiling hot stock then add the Worcestershire sauce, baked beans and bay
leaves. Stir to mix well and arrange the sliced potatoes on top of the meat mixture.
4. Cover with foil then place in the oven for about 1 hours or until the potatoes are cooked
and tender.
5. Remove the foil, then turn the oven up to brown the potatoes, or finish under the grill for 5-8
minutes until brown.
Tip: Use a mandolin to create lovely thin slices of potato in a flash.

RIGATONI WITH BEEF RAGU
information
Serves: 4
Prep time:
Cook time:
Syns per serving:
Extra Easy: FREE
ingredients
1lb/454g extra-lean minced beef

4 rashers smoked back bacon, all visible fat removed, chopped
1 leek, finely chopped
1 red pepper, deseeded and chopped
2 carrots, peeled and chopped
1 tsp dried oregano
A large handful of fresh basil, finely chopped
12oz/340g dried rigatoni pasta
A watercress, rocket and spinach salad, to serve
method
1. Place a large, non-stick frying pan over a high heat. Add the beef and bacon and cook for 4-
5 minutes, until the beef is browned all over. Add the garlic, leek, pepper and carrots and cook
for a further 5 minutes.
2. Add the oregano, basil and chopped tomatoes. Bring to a simmer and then cover and cook
for 10 minutes.
3. Meanwhile, cook the pasta according to the packet instructions. Drain well.
4. Divide the pasta between four warmed bowls and spoon over the ragu. Serve immediately
with the salad.
Tip: Make the sauce in advance and freeze, ideal for a quick meal.
BEEF AND MIXED BEAN CHILLI AND RICE
information
Serves: 4 Extra Easy: FREE
ingredients

3 garlic cloves, peeled and finely chopped
1-2 tsp cayenne pepper or paprika
1 tsp ground cinnamon
2 tbsp ground cumin
500g extra lean minced beef
1 red and 1 yellow pepper, deseeded and cut into small bite-sized pieces
400g can red kidney beans in chilli sauce
400g can mixed beans in brine, drained
300g dried long-grain rice
Coriander sprigs, to garnish (optional)
Chunky salad (cucumber, red onion and tomato), to serve
method
1. Place a large, non-stick frying pan over a medium heat. Add the onion and garlic and stir-fry
for 1-2 minutes. Add the cayenne pepper or paprika, cinnamon, cumin 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.
4. Meanwhile cook the rice according to the packet instructions, drain and keep warm.
5. Remove the chilli from the heat and serve in warmed bowls with the rice. Garnish with the
coriander, if using, and serve with the chunky salad.
BEEF KOFTA CURRY
information

ingredients
681g/1lb 8oz extra-lean minced beef

2 tsp peeled and finely grated ginger
2 tsp crushed fennel seeds
1 tsp ground cinnamon
1 tsp mild or medium chilli powder
1 tsp tumeric
2 tbsp medium curry powder
500ml carton passata
tsp artificial sweetener
To Serve
fat-free natural yogurt
chilli powder
mint leaves
method
1. Place the minced beef in a mixing bowl along with the ginger, garlic, fennel, cinnamon and
chilli powder. Season and, using your hands, mix thoroughly until well combined. From the
mixture into small, walnut-sized balls and set aside.
2. Place the tumeric, curry powder, passata and sweetener in a medium saucepan and bring
to the boil. Reduce the heat to a simmer, season well and carefully place the meatballs in the
sace. Cover and cook gently for 15-20 minutes, turning the meatballs occassionally, until they
are cooked through.
3. Remove from the heat and serve drizzled with fat-free natural yogurt, sprinkled with a pinch
of chilli powder and garnished with fresh mint leaves.
BEEF LASAGNE
information
Serves: 4 Cook time: 25-30

ingredients
380g extra lean minced beef less than 5% fat

1 red pepper, deseeded and cut into bite-sized pieces
1 courgette, cut into bite-sized cubes
400g passata with herbs and garlic
2 tsp dried mixed herbs Low calorie cooking spray
500g fat free natural yogurt 2 eggs, lightly beaten
A pinch of nutmeg Salt and freshly ground black pepper
12 dried lasagne sheets 4 level tbsp grated Parmesan
To serve
Mixed Salad
method
1. Place a large, non-stick frying pan over a high heat. Add the minced beef, red pepper,
courgettes, onion and garlic and stir-fry for 6-8 minutes. Add the tomatoes, passata and dried
herbs, season well and cook for 12-15 minutes, stirring often.
2. Meanwhile mix together the yogurt, eggs and nutmeg until smooth. Season well.
3. Preheat the oven to 200C/Gas 6. Spray a medium-sized lasagne dish with low calorie
cooking spray. Spoon half the mince mixture into the base and top with half of the lasagne
sheets. Spread over half of the yogurt mixture and top with the remaining mince mixture. Top
with the remaining lasagne sheets, spread over the remaining yogurt mixture
and sprinkle over the Parmesan.
4. Bake in the oven for 25-30 minutes or until the top is golden. Remove from the oven and
serve immediately with the mixed salad.
BEEF CASSEROLE
information
Serves: 4 Prep time: 15 minutes Cook time: 1 hour

ingredients
380g steak, all visible fat removed

2 garlic cloves
2 onions, 2 turnips, 3 carrots and 2 courgettes
Fry Light
A sprig of rosemary
1 tbsp beef stock made with Bovril
2 x 400g cans chopped tomatoes
2-3 tbsp artificial sweetener
method
1. Prepare the ingredients: cut the steak into bite-sized pieces; peel and crush the garlic; peel
and chop the onions; turnips and carrots; slice the courgettes.
2. Heat a large pan sprayed with Fry Light. Add the steak and fry for 5-6 minutes until lightly
browned. Add the garlic, onions, turnips, carrots, rosemary, stock, chopped tomatoes and
artificial sweetener and stir well. Bring to the boil, cover and simmer for 40-45 minutes, stirring
occasionally.
3. Add the courgettes and cook for a further 8-10 minutes or until just tender. Season well and
serve garnished with freshly chopped parsley.
Tip: Ring the changes by using extra lean beef or pork mince instead of steak in this recipe.
When cooked this dish can be frozen for up to 1 month.

CHILLI BEEF NOODLES
information
Serves: 4
Prep time: 10 minutes, plus marinating
Syns per serving:
Green: FREE
Extra Easy: FREE
Add 6 Syns if not using Beef or steak (raw weight) as a Healthy Extra on Green.
ingredients
12oz/340g sirloin steak, all visible fat removed

1 tbsp soy sauce
tsp crushed dried chillies
red, yellow and green pepper
1 carrot
300g pack dried wholewheat noodles
Low calorie cooking oil spray
method
1. Prepare the stir-fry ingredients: cut the steak into strips, place in a bowl with the soy sauce
and crushed chillies and marinate in the fridge for at least 10 minutes; slice the peppers and
carrot; cook the noodles according to packet instructions, drain and set aside.
2. Heat a wok sprayed with low calorie cooking oil spray and stir-fry in soy sauce and chillies
for 2-3 minutes. Add the peppers and carrot and continue frying until softened. Add the
noodles, heat through and serve.
Tip: You can replace the steak with the same weight of pork without changing the Syns on
any choice.

STEAK AND MUSHROOM PIE
information
Serves: 4
Prep time: 15
Cook time: 130
Syns per serving:
Green: 14
Original: 3
Extra Easy: 3
ingredients
1 medium onion
681g/1 lb lean cubed braising steak
1 level tbsp cornflour
2 bay leaves
284ml/ pt beef stock
227g/8oz closed cup mushrooms
3 x 22g sheets filo pastry
1 medium egg, beaten
method
1. Peel and slice the onion and place in a pan. Remove all visible fat from the steak, toss in
the cornflour and add it to the pan with the bay leaves and seasoning. Add the stock and
about 142ml/pt water to just cover the beef. Bring to the boil, cover and simmer for 1 hours
until the beef is tender. Cool, then discard the bay leaves.
2. Preheat the oven to 220C/Gas 7. Quarter the mushrooms and place in a 1136ml/2pt pie
dish. Add the beef and onions using a slotted spoon, and pour over about 200ml/7floz of the
cooking liquid to come halfway up the dish. The meat will come to the top, but once the
mushrooms cook down the level will sink.
3. Brush each sheet of pastry with egg, lightly scrunch up and place on top of the meat, pulling
the sheets out to make sure all the meat is covered. Brush generously with egg and bake for
20 minutes. Lower the heat to 180C/Gas 4 and continue to cook for a further 20 minutes until
golden and hot. Serve with green vegetables.
STEAK AND PINK PEPPERCORN SAUCE
information
Serves: 4
Syns per serving:
Original: 1
Extra Easy: 1
ingredients
4 shallots
2 garlic cloves
250ml beef stock
2 tsp mustard powder
1 level tbsp beef gravy granules
2 level tbsp dried pink peppercorns
2-3 tbsp fat-free natural fromage frais
8 x 142g lean fillet steaks (or lean steak cuts of your choice)
method
1. Prepare the sauce: peel and finely dice the shallots and peel and finely dice the
garlic and cook in a pan sprayed with low calorie cooking spray for 1-2 minutes. Mix
the stock with the mustard powder, add to the pan and bring to the boil.
2. Add the gravy granules and pink peppercorns and cook for 1-2 minutes until slightly
thickened. Remove from the heat, season and stir in the fromage frais.
3. Meanwhile, spray both sides of the steak with low calorie cooking spray and season
well. Cook in a griddle pan for 3-4 minutes on each side or until cooked to your liking.
Serve the steak with the sauce, green beans and 230g baked potato wedges (skin left
on and taken as a Healthy Extra) per person.
MOROCCAN MEATBALLS
information
Serves: 4
Prep time:
Cook time:
Syns per serving:
Original: FREE
Extra Easy: FREE
ingredients
450g/1lb extra lean mince beef
1 onion, finely chopped
2 tins chopped tomatoes
2 garlic cloves
2 tsp ground cumin
1 tsp hot paprika
Handful of fresh coriander
2 tbsp finely chopped parsley
method
1. Place the mince beef in a bowl and combine with parsley and half the cumin and
paprika, and season well. Using your hands, shape into roughly 16 small meatballs.
2. Spray a large frying pan with low calorie cooking spray and brown the meatballs. Set
aside.
3. In the same pan gently sweat the onions and garlic for 2-3 minutes before adding
the remaining cumin, paprika and a generous sprinkle of black pepper. Add the
tomatoes and simmer for 30 minutes.
4. Return the meatballs to the sauce and heat through. Stir in the coriander and serve.
ITALIAN MEATBALLS IN TOMATO SAUCE
information

ingredients
380g extra lean minced beef small onion, grated

2 garlic cloves, crushed tsp ground cumin
2 tbsps chopped parsley salt and ground black pepper
1 egg, beaten chopped parsley, to garnish
for the tomato sauce:

1 onion, finely chopped 2 garlic cloves, crushed
1 x 398g/14oz can chopped tomatoes 1 level tbsp tomato puree
1 tsp chopped basil or oregano salt and ground black pepper
tsp artificial sweetener
method
1. Make the meatballs. Put the minced beef, onion, garlic, cumin, parsley and seasoning in a
large bowl and mix well together. Bind with the beaten egg and then divide into 16 small
portions.
2. Roll each one into a small ball, using your hands. Place the meatballs under a preheated
hot grill and cook for about 10 minutes, until they are starting to brown and the fat stops
dripping out of them.
3. Meanwhile, make the tomato sauce. Put all the ingredients in a saucepan and bring to the
boil. Reduce the heat and simmer gently for 10 minutes.
4. Add the meatballs to the tomato sauce in the pan, cover and cook gently over a low heat for
about 15 minutes, until the meat is thoroughly cooked. Serve sprinkled with chopped parsley,
with a crisp salad.
Tip: This recipe contains tomato puree which is a Syn per level tablespoon, and the Syn
value is so low when each serving is taken into account that the Syns become negligible.
LAMB HOTPOT
information
Serves: 4
Cook time: 1 hour 50 minutes
Syns per serving:
Green: 11
Original: 7
Extra Easy: 1
Add 6 Syns if not using Lamb (raw weight) as a Healthy Extra on Green.
ingredients
794g/28oz medium sized potatoes, peeled and cut into 5mm/in thick slices
2 tsp chopped thyme leaves
908g/32oz lean fillet of lamb, cut into bite-size pieces
2 large onions, peeled and very thinly sliced
2 large carrots, peeled and sliced
568ml/1 pt lamb or beef stock
1 level tbsp lamb or beef gravy granules
steamed greens or cabbage to serve
method
1. Preheat the oven to 180C/Gas 4. Line four individual casserole dishes with a layer of the
potatoes. Season well with salt, pepper and half of the chopped thyme.
2. Layer the lamb, onions and carrots on top of the potatoes, seasoning well with salt, pepper
and the remaining thyme. Finish with a neat layer of potatoes overlapping each other.
3. Mix the stock together with the gravy granules, if using, and pour into the casserole to come
to the bottom of the layer of potatoes. Season well.
4. Cover the casserole dishes with foil and bake in the oven for 1 hours, then uncover and
cook for another 15-20 minutes until the potatoes are browned and crisp and the meat is
tender. Serve immediately with steamed greens or cabbage.
TANDOORI LAMB
information
Serves: 4 Prep time: overnight marinating Cook time: about 40 mins

ingredients
1kg lamb leg steaks, all visible fat removed, cut into 5cm chunks
200g fat free natural yogurt
6 tbsp tomato puree
4 tbsp tandoori curry powder
1cm piece fresh root ginger, peeled and finely grated
1 tsp hot chilli powder
3 tsp sea salt
3 tbsp lemon juice
A small handful of fresh coriander leaves, roughly chopped, to garnish
Lime wedges, to serve
Indian salad:
1 red onion, roughly chopped
4 plum tomatoes, roughly chopped
1/2 cucumber. deseeded and roughly chopped
Juice of 2 limes
A small handful of fresh mint leaves, roughly chopped
method
1. Put the lamb chunks in a dish in a single layer. Mix together the yogurt, tomato puree, curry
powder, gimger, chilli powder, 2 tsp sea salt and lemon juice, then rub into the lamb pieces.
Cover and leave to marinate in the fridge for 4 - 5 hours, or overnight if time permits.
2. Preheat your oven to 220 C/200 C fan/gas 7. Line a baking tray with baking paper. Thread
the lamb onto 8 metal skewers and place on the baking tray. Cook for 12 - 15 minutes or until
the lamb is cooked to your liking.
3. Meanwhile, put the salad ingredients in a bowl, season with the remaining sea salt and mix.
Garnish the skewers with coriander and serve on a bed of salad with lime wedges for
squeezing over.
CREAMY PASTA BAKE
information
Serves: 4
Syns per serving:
Green: FREE
Original: 9
Extra Easy: FREE
Add 6 Syns if not using Wholemeal pasta as a Healthy Extra on Original.
ingredients
255g/9oz dried penne pasta
4 courgettes
1 red and 1 yellow pepper
2 red onions
4 garlic cloves
Fry Light
2 x 400g cans chopped tomatoes
300g fat-free natural fromage frais
method
1. Preheat the oven to 200C/400F/Gas 6. Cook the penne according to the packet instructions,
drain and set aside.
2. Cut the courgettes into thick strips, deseed and cut the peppers into strips, peel and roughly
chop the onions and peel and finely chop the garlic. Place the vegetables in a large roasting tin
and sprinkle over the garlic. Spray lightly with Fry Light and bake in the oven for 15-20 minutes
or until tender.
3. When cooked, transfer the vegetables to a bowl. Add the chopped tomatoes and dried herbs,
season well and stir to combine. Place the mixture in an oven proof dish.
4. Beat the fromage frais until smooth, season and toss with the drained pasta. Spoon over the
vegetables and return to the oven to cook for a further 15-20 minutes. Remove from the oven,
divide between four warmed serving plates, and serve immediately with some boiled green
beans.
Tip: When cooked this dish can be frozen for up to 1 month.
PASTA ARRABIATA
information
Serves: 4
Prep time:
Cook time: Ready in about 35 minutes
Syns per serving:
Green: FREE
Extra Easy: FREE
ingredients
Low calorie cooking oil spray
1 small onion, peeled and thinly sliced
3 garlic cloves peeled and crushed
A pinch of dried mixed herbs
1 tsp dried chilli flakes
500g passata
500g wholewheat penne pasta
Freshly chopped flat-leaf parsley, to garnish
method
1. Spray a large saucepan with low calorie cooking oil spray and place over a medium
heat. Cook the onion, garlic, herbs and chilli flakes for 4-5 minutes. Stir in the passata
and season to taste. Bring to the boil, cover and simmer for 15 minutes, stirring
occasionally.
2. Meanwhile cook the pasta according to the packet instructions and drain. Add the
pasta to the sauce and mix well. Garnish with chopped parsley and serve with a crisp
green salad.
Tip: This sauce is also delicious using 1 or 2 finely chopped red chillies instead of the
dried chilli flakes. Make the sauce in advance and freeze until needed.
CREAMY MUSHROOM AND TOMATO PASTA
information
Serves: 4
Syns per serving:
Green: FREE
Extra Easy: FREE
ingredients
198g/7oz closed cup mushrooms
2 garlic cloves
1 onion
Fry Light
340g/12oz dried pasta shapes
1 tsp artificial sweetener (add more or less to taste)
6 tbsp freshly chopped basil
150g pot fat-free natural fromage frais
method
1. To make the sauce: slice the mushrooms; crush the garlic; finely chop the onion.
Heat a frying pan sprayed with Fry Light, add the mushrooms, and stir-fry for 3-4
minutes. Add the garlic and onions and fry for 2-3 minutes. Pour over the chopped
tomatoes, bring to the boil, reduce the heat and simmer gently for 10-12 minutes.
2. While the sauce is simmering, cook the pasta according to the packet instructions,
drain and keep warm.
3. Stir the sweetener, basil and fromage frais into the sauce, season well and remove
from the heat. Add the mushroom and tomato sauce to the pasta, toss together and
serve.
Tip: This recipe is suitable for home freezing.

TURKEY, BROCCOLI AND PASTA GRATIN
information
Serves: 4
Prep time:
Cook time: Ready in 40-45 minutes
Syns per serving:
Green: 8
Original: 8
Extra Easy: 1
ingredients
175g dried pasta shapes, such as fusilli
225g broccoli florets
2 celery sticks, thinly sliced
350g cooked skinless turkey breast, cut into bite-sized pieces
500g passata with herbs
25g fresh wholemeal breadcrumbs
1-2 tsp dried Herbes de Provence, or dried mixed herbs
method
1. Cook the pasta according to the packet instructions. Drain well and set aside.
2. Meanwhile bring another pan of water to the boil,add the broccoli, celery and a
pinch of salt and boil for 5 minutes, or until the broccoli is just beginning to soften.
Drain well, rinse under cold running water, drain again and set aside.
3. Preheat the grill to medium-high. Place the turkey in a saucepan and stir in the
passata along with the garlic, broccoli, celery and pasta, and simmer for 5 minutes.
Season to taste.
4. Pour the turkey mixture into four individual gratin dishes, or a single shallow
1.75 litre flameproof serving dish. Scatter the breadcrumbs and herbs evenly over
the top, then grill until the sauce is bubbling and the crumbs are crisp and golden.
Serve hot.
ITALIAN BEAN STEW
information
Serves: 4 Prep time: 30 minutes Cook time: 20-25 minutes

ingredients
4 shallots, peeled and finely chopped

2 celery sticks, cut into 1cm dice
1 large carrot, peeled and cut into 1cm pieces
1 red pepper, deseeded and cut into 1cm pieces
8 tbsp finely chopped fresh basil
2 level tbsp sun-dried tomato pure
100g dried short-shaped pasta
200ml vegetable stock
400g can borlotti beans, drained
Basil leaves, to garnish
method
1. Place the shallots, garlic, celery, carrots and red pepper in a saucepan and stir-fry over a
medium heat for 2-3 minutes.
2. Add the dried herbs, chopped basil, tomatoes, tomato pure, pasta and stock and bring to
the boil.
3. Reduce the heat to low, cover and allow to cook gently for 15-20 minutes or until the
vegetables are tender and the pasta is cooked.
4. Stir in the beans and cook for 2-3 minutes or until piping hot.
5. Season well, remove from the heat and garnish with basil leaves just before serving.
DELUXE MACARONI CHEESE

information
Serves: 4 Prep time: 15mins Cook time: 35-45mins

ingredients
Fry Light, for spraying 2 leeks, trimmed and sliced

2 courgettes, sliced 113g/4oz mushrooms, sliced
57g/2oz sun dried tomatoes 1 tbsp chopped parsley
681g/1 lb leftover cooked pasta tubes or shapes
For the white sauce

2 level tbsp cornflour 284ml/pt skimmed milk
142g/5oz fat free natural fromage frais 1 level tsp Dijon mustard
pinch of grated nutmeg salt and freshly ground black pepper
57g/2oz reduced fat Cheddar cheese, grated
method
1. Spray a large frying pan with Fry Light and cook the leeks, courgettes and mushrooms over
a low heat for 8-10 minutes, until softened. Stir in the sun-dried tomatoes and remove from the
heat.
2. Make the sauce. Blend the cornflour with a little milk. Heat the remaining milk and bring to
the boil. Stir in the cornflour mixture and cook for 1-2 minutes, stirring until thickened.
3. Remove the pan from the heat and beat in the fromage frais, mustard and nutmeg with a
wooden spoon. Season to taste.
4. Stir most of the grated cheese into the sauce, reserving a little for the topping. Put the
vegetables and pasta into an ovenproof dish and pour the sauce over the top. Sprinkle with
the rest of the cheese.
5. Bake in a preheated oven at 180C/350F/Gas Mark 4 for 20-30 minutes, until crisp and
golden. Sprinkle with parsley.
BAKED CANNELLONI
information
ingredients
8 cannelloni tubes
A few basil leaves, torn
2 level tbsps grated Parmesan cheese
for the Filling:

227g/8oz fresh spinach, washed and trimmed
227g/8oz fat-free natural cottage cheese
freshly grated nutmeg
1 egg yolk
salt and ground black pepper
for the Sauce:

426ml/pt passata
pinch of sugar
1 garlic clove, crushed
salt and ground black pepper
method
1. To make the filling put the spinach in a saucepan with 2 tablespoons of water. Cover with a lid
and cook very gently over a low heat for about 5 minutes, until the leaves are limp and bright
green. Drain in a colander, pressing down on top of the spinach with a saucer to squeeze out all
the liquid.
2. Chop the spinach and mix with the cottage cheese, nutmeg, egg yolk and seasoning. Spoon
the filling into the cannelloni tubes and arrange them in an ovenproof dish.
3. Mix the passata, sugar, garlic and seasoning together and pour over the cannelloni. Sprinkle
with basil and Parmesan cheese and bake in a preheated oven at 200C/400F/Gas Mark 6 for
about 20 minutes, until bubbling and golden brown.
CHINESE CHICKEN AND FRIED RICE
information
Serves: 4 Prep time: 5 minutes Cook time: 10 minutes, plus marinating

Green: 4 Extra Easy: 4
ingredients
4x 142g/5oz chicken breasts

1 tbsp Chinese rice wine or sherry, 5 tbsp soy sauce and 4 level tsp cornflour
100g/3oz canned pineapple in juice
4 tbsp orange juice and 5 tbsp stock made with Chicken Bovril
1 tbsp wine vinegar, 1 tsp artificial sweetener and 1 level tbsp tomato pure
2 tbsp finely diced red pepper Fry Light
6 spring onions and 57g/2oz garden peas
400g/14oz cooked rice (approx 5oz/142g dry weight)
1 beaten egg lots of boiled egg or rice noodles to serve
method
1. Dice the chicken and place in a bowl. Mix the rice wine or sherry with 2 tbsp soy sauce and
1 tsp cornflour and blend until smooth. Pour over the chicken, toss to mix and allow to
marinate for 15 minutes or longer if possible. Meanwhile, make the sauce: dice the pineapple,
mix the remaining cornflour with 2 tbsp soy sauce, the orange juice, stock, vinegar, sweetener,
tomato pure and red pepper. Place in a pan and heat gently, stirring all the time, until
thickened and smooth. Remove from the heat and keep warm.
2. Spray a wok with Fry Light, slice the spring onions, throw them in with the peas and stir-fry
for 2-3 minutes. Add the rice, continue to fry until piping hot, drizzle in the egg and cook,
stirring continuously, for another 2-3 minutes. Add soy sauce to taste and keep warm.
3. Spray another pan with Fry Light and add the chicken mixture. Stir-fry for 4-5 minutes until
browned and cooked through. Pour over the sweet and sour sauce, heat through and serve
immediately with the fried rice and lots of boiled noodles.
Tip: The fried rice we've made for this meal is Free on the Green and Extra Easy choice as
we've cooked it in Fry Light, which is a Free Food for Food Optimisers. Most restaurants and
takeaways use lots of oil, which can make an average potion of fried rice at least 10 Syns.
Boiled rice is Free Food on Green and Extra Easy so fill up on as much as you like.

EGG FRIED RICE
information
Serves: 2
Prep time:
Cook time:
Syns per serving:
Green: FREE
Extra Easy: FREE
ingredients
113g/4oz dried rice
Fry Light, for spraying
1 onion, finely chopped
57g/2oz mushrooms, chopped
57g/2oz frozen peas
1 tbsp Worcestershire sauce or soy sauce
2 British Lion eggs, beaten
method
1. Cook the rice according to the packet instructions.
2. Meanwhile, spray a large frying pan with Fry Light and cook the onion, mushrooms
and garlic for 5 minutes. Add the cooked rice, peas and Worcestershire or soy sauce.
3. Pour the eggs over the mixture and cook over a low heat stirring occasionally for 5
minutes or until the egg has set. Serve with a fresh salad or Free vegetables of your
choice.
Tip: Chef's tip: Add beef, chicken, pork or prawns into the rice for Free on Extra Easy
and Original, or use as your Healthy Extra on Green.
SPANISH OMELETTE
information

ingredients
1 medium onion, thinly sliced

284ml/pt stock made with Bovril
170g/6 oz small new potatoes
5 large eggs
salt and pepper
1 tbsp finely chopped parsley
Fry Light, for spraying
method
1. Put the onion and stock in a heavy saucepan, cover with a lid and bring to the boil. Boil for 5
minutes, then uncover the pan and simmer gently over low heat for about 25 minutes, until the
onions are tender and golden and all the liquid has been absorbed. Strain off any liquid that
has not evaporated.
2. Meanwhile, cook the potatoes in lightly salted boiling water until tender. Drain, remove the
skins and slice thinly into rounds.
3. Break the eggs into a bowl and beat lightly with a fork. Add some salt and pepper, and then
stir in the cooked onion and potatoes and the chopped parsley.
4. Heat a seasoned or non-stick 20cm / 8in frying pan and spray the base and sides with Fry
Light. Pour the egg mixture into the hot pan and reduce the heat to a bare simmer. Cook very
gently over the lowest possible heat for about 15 minutes, or until the underneath is set but the
top is still slightly runny.
5. Place the pan under a preheated hot grill, just long enough to set and lightly brown the top
of the omelette. Slide the omelette out on to a serving plate. Cut into wedges and serve with a
crisp salad.
CAULIFLOWER AND CHEESE BAKE
information
Serves: 2
Prep time:
Cook time:
Syns per serving:
Green: 2
Original: 2
Extra Easy: 2
ingredients
1 small cauliflower
1 egg, beaten
200g fat-free natural yogurt
1 tbsp dried onions
30g reduced fat cheddar cheese, grated
pinch of mustard powder
60ml/4 tbsp skimmed milk
method
1. Preheat the oven to 180C/350F/Gas Mark 4. Parboil the cauliflower in a pan of
boiling water for approximately 5 minutes.
2. Drain and transfer to a casserole dish. Mix together the remaining ingredients
and pour over the cauliflower. Bake in the oven for 30 minutes until crisp and
golden.
STRAWBERRY CUPCAKES
information
Serves: 16
Prep time:
Cook time:
Syns per serving:
Green: 2
Original: 2
Extra Easy: 2
ingredients
3 eggs
60g low fat spread
6-8 tbsp artifical sweetner
110g self raising flour
2-3 drops of vanilla essence
tsp strawberry flavouring
To decorate
8 level tsp icing sugar plus extra for dusting
A couple of drops of food colouring
Fresh strawberries, halved
method
1. Preheat the oven to 180C/Gas 4. Put paper case in a mini muffin tin. Whisk
together the eggs, low-fat spread and sweetener. Sieve the flour then fold in the flour
with the vanilla essence and the strawberry flavouring.
2. Spoon into the paper cases and bake for 15-20 minutes. Remove and cool on a wire
rack.
3. Mix a few drops of water and the food colouring with the icing sugar. Spoon on the
cakes. Garnish with halved strawberries and dust with icing sugar.
CARDAMOM AND VANILLA PANACOTTAS
information
Serves: 4 Cook time: Ready in about 20 mins, plus 3-4 hours` chilling time.
ingredients
198g quark
- tsp cardamom seeds, finely crushed
5 tbsp artificial sweetener
1 tsp vanilla extract
2 x 100g pots Smooth Vanilla Mullerlight yogurt
1 sachet gelatine
1 egg white
1 pomegranate, halved and seeds removed
method
1. Whisk the quark. Add the cardamom seeds, sweetener, vanilla extract and yogurt, and
continue to whisk until the mixture is smooth.
2. Place 2 tbsp of hot water in a small heatproof bowl and sprinkle with the gelatine. Stand the
bowl in a saucepan of simmering water and stir until the gelatine has dissolved. Cool, and then
whisk into the yogurt mixture.
3. Beat the egg whites until softly peaked and gently fold through the yogurt mixture. Spoon
into four individual moulds. Chill into the fridge for 3-4 hours, or overnight, until set.
4. Dip the moulds in hot water for a few seconds and tip out onto serving plates. Sprinkle with
the pomegranate seeds and serve immediately.
Tip: *Pregnant women, the elderly and babies should not eat raw eggs.
**For a vegetarian-friendly dessert, swap the Mullerlight yogurt for a gelatin-free yogurt
(remembering to count any extra Syns).
Make in advance and save time.

APPLE BETTY
information
Serves: 8
Prep time:
Syns per serving:
Green: 2
Original: 2
Extra Easy: 2
ingredients
350g eating apples
50g sultanas
8 eggs
40g artificial sweetener
2 tsp vanilla essence
250g vanilla Mllerlight yogurt*
Pinch of cinnamon
method
1. Peel, core and slice the apples. Place into a flan dish and sprinkle on the sultanas.
2. Beat the eggs with the artificial sweetener and vanilla essence. Add the Mllerlight
yogurt and beat again.
3. Pour over the apples and sultanas (allowing the mixture to sink) and sprinkle with
cinnamon. Cook in a moderate oven 190C/170C Fan/
Gas Mark 5 until set approximately 30 minutes.
4. Serve warm or cold with sweetened quark or fat free fromage frais.
Tip: If you're vegetarian, or can't get hold of Mllerlight, you can use any other vanilla
yogurt. If it's not Free, check the Syn value on Syns Online. Alternatively, use fat free
natural yogurt flavoured with vanilla essence.
COCONUT MACAROONS
information
Serves: 30
Prep time:
Cook time:
Syns per serving:
Green: 2
Original: 2
Extra Easy: 2
ingredients
4 egg whites
198g sugar
71g coconut
method
1. Beat the egg whites until frothy (Make sure no yolk whatsoever has contaminated
the egg whites, otherwise you could be whisking for ever!)
2. Add the sugar and beat until stiff.
3. Fold in the coconut, put mixture into a piping bag with a star nozzle and pipe 30
macaroons onto a parchment covered baking sheet.
4. Bake for 30 minutes in a preheated oven (170C/325F/Gas Mark 3).
5. Remove from oven, and allow to cool for a few minutes before removing them from
the baking sheet.

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CHICKEN KATSU CURRY

Serves: 4 Prep time: 20 minutes Cook time: 30 minutes

For the chicken

For the curry sauce

Serves: 4 Prep time: 15 minutes Cook time: 45-50 minutes

Green: FREE Original: FREE Extra Easy: FREE

1 large onion, chopped

Serves: 4 Prep time: 10 minutes Cook time: 30 minutes

Green: FREE Extra Easy: FREE

Green: FREE Original: FREE Extra Easy: FREE

900g ripe tomatoes

Tip: Suitable for freezing.

Serves: 6 Prep time: 20 minutes Cook time: about 45 minutes

Low calorie cooking spray

Serves: 4 Prep time: 80 mins

681g/1lb 8oz parsnips

This recipe is suitable for freezing.

Serves: 4 Prep time: 10 minutes Cook time: 35 minutes

This recipe is not suitable for home freezing.

Serves: 4 Prep time: 15 minutes Cook time: 25 minutes

8x142g/5oz chicken breasts

When cooked this dish can be frozen for up to 1 month.

Serves: 4 Prep time: 15 minutes Cook time: 15 minutes

Tip: This recipe it not suitable for home freezing.

Original: FREE Extra Easy: FREE

Serves: 4 Cook time: 35

2lb/908g skinless and boneless chicken thighs

Tip: Suitable for freezing

Serves: 4 Prep time: 30 minutes Cook time: approx 2 hours

Serves: 4 Prep time: 25 minutes Cook time: 1 hour 5 minutes

1 onion, 3 carrots, 2 potatoes, 3 tomatoes and 2 parsnips

4. Season with black pepper and serve garnished with thyme.

Serves: 4 Cook time: Ready in under 15 mins

2 tsp Chinese 5-spice powder

Tip: This glaze works equally well with pork or chicken.

Serves: 4 Prep time: 15 minutes Cook time: 1 hour

1 large onion, chopped

1. Preheat the oven to 170 C/Gas 3.

750g lean stewing beef, all visible fat removed, cubed

1. Preheat the oven to 180C/Gas 4.

Tip: Use a mandolin to create lovely thin slices of potato in a flash.

Extra Easy: FREE

1lb/454g extra-lean minced beef

Serves: 4 Extra Easy: FREE

1 onion, peeled and finely chopped

Serves: 4 Prep time: 15 minutes Cook time: 25 minutes

681g/1lb 8oz extra-lean minced beef

Serves: 4 Cook time: 25-30

380g extra lean minced beef less than 5% fat

Serves: 4 Prep time: 15 minutes Cook time: 1 hour

380g steak, all visible fat removed

When cooked this dish can be frozen for up to 1 month.

12oz/340g sirloin steak, all visible fat removed

This recipe is not suitable for home freezing.

Serves: 4 Prep time: 15 minutes Cook time: 25 minutes

380g extra lean minced beef small onion, grated

for the tomato sauce:

Serves: 4 Prep time: overnight marinating Cook time: about 40 mins

Tip: This recipe is suitable for home freezing.

Serves: 4 Prep time: 30 minutes Cook time: 20-25 minutes

4 shallots, peeled and finely chopped

DELUXE MACARONI CHEESE

Serves: 4 Prep time: 15mins Cook time: 35-45mins

Fry Light, for spraying 2 leeks, trimmed and sliced