Category: Meals

1 large white onion, chopped
1-2 garlic cloves, crushed (optional)
3 eggs, beaten
350g pack Quorn Mince
Fry Light, for spraying

Sauce
142ml/¼pt stock made with Vecon
1 large red onion, finely chopped
2 x 397g/14oz cans chopped tomatoes
1 tsp dried mixed herbs
salt & ground black pepper
340g/12oz dried spaghetti

1. Preheat the oven to 180°C/Gas 4. To make the meatballs place the white onion, garlic, eggs and Quorn Mince into a food processor and blend until finely chopped but not smooth. Divide the mixtre into 20 portions and shape into balls. Place on a baking tray sprayed with Fry Light and bake for 20 minutes.

2. Meanwhile to make the sauce place the stock, red onion, tomatoes, herbs and seasoning into a saucepan. Bring to the boil and simmer for 20 minutes until tender.

3. Cook the spaghetti according to the packet instructions. Drain and transfer to a serving bowl. Place the meatballs on top of the spaghetti and pour over the sauce. Serve Immediately.

2 onions, roughly chopped
garlic cloves, crushed
284ml/½pt chicken stock mad with Bovril
4 x 170g/6oz chicken breasts, skinned
4 rashers lean back bacon, rind removed and cut in half
4 large tomatoes, skinned and chopped
2 sprigs of thyme
2 bay leaves
142ml/¼pt dry white wine
14 black olives
salt and ground black pepper
2 tbsps chopped fresh parsley

1. Put the onions, garlic and chicken stock in a large, deep frying pan and bring to the boil. Cover the pan and boil for 5-10 minutes, then uncover and simmer for 20-30 minutes, until the onions are golden, tender and syrupy.

2. Cut each chicken breast in half and wrap in a bacon rasher. Add to the pan, pushing the onions to one side. Saute for a few minutes and then turn over and cook the other side for 4-5 minutes.

3. Add the tomatoes, herbs and white wine, cover the pan and simmer for about 25 minutes, until the chicken is cooked through and the sauce is reduced and thickened.

4. Remove the herbs, and stir in the black olives. Season to taste with salt and pepper, then serve sprinkled with parsley.

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

1. Preheat the oven to 180°C/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 there’s 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)

1 x 397g/14oz can passata or chopped tomatoes
1 x 397g/14oz can Italian plum tomatoes
1 onion, thinly sliced
2 garlic cloves, sliced
1 tbsp freshly chopped basil
salt and freshly ground black pepper
227g/8oz pre-cooked lasagne sheets
2 level tbsp grated Parmesan cheese

1. Spread a layer of passata (or chopped tomatoes) and plum tomatoes in the bottom of an ovenproof baking dish. Sprinkle with half of the onion, garlic and basil, and season lightly with salt and pepper.

2. Lay the pasta sheets over the top, completely covering the layer, and then repeat with another layer of tomatoes and one of onion, garlic and herbs.

3. Finish with a layer of pasta and sprinkle the Parmesan cheese over the
top. Bake in a preheated oven at 180°C, 350°F, Gas Mark 4 for about
15–20 minutes until the pasta is cooked and golden brown on top.

2 tsp of wholegrain mustard
2x 142g chicken breasts
2 x 28g/1oz slices of Parma ham
Dash of lemon juice
Fry Light

To serve:
Vegetables such as carrots, swede or butternut squash, or any other Free vegetables you fancy

1. Preheat the oven to 220°C/Gas 7. Spread 1 teaspoon of mustard over the top of each chicken breast and then wrap a Parma ham slice around the chicken.

2. Spray some baking foil with Fry Light and place the wrapped chicken breasts on the foil, drizzle with the lemon juice and wrap up the foil to cover the chicken.

3. Peel and cut the vegetables into chunky chip shapes, place on a plate and microwave for 5 minutes on high to soften. Then spray with Fry Light and place on baking tray.

4. Put the chicken on the middle shelf in the oven and the vegetables on the top shelf and leave to cook for 20 minutes. Open up the foil containing the chicken and cook for a further 10 minutes until lightly golden.

5. Serve the chicken with the chunky vegetable chips.

Tip: If not using a microwave to soften the vegetables, just place them in the oven for 15 minutes before adding the chicken.

115g/4oz boneless skinless chicken breast
2 tbsp fat free natural fromage frais
1 tsp freshly chopped chives
1 level tsp wholegrain mustard
salt and freshly ground black pepper
283g/10oz swede
1 tbsp freshly chopped parsley

1. Preheat the grill to a medium/hot setting. Wash and pat dry the chicken breast and place in a foil lined grill tray. Mix 1 tbsp fat free fromage frais with the chives, mustard and seasoning. Brush half over the top of the chicken.

2. Cook for 15 minutes. Turn the chicken over, brush with the remaining fromage frais and mustard mixture and cook for a further 12-15 minutes until tender and cooked through.

3. Meanwhile, peel and chop the swede. Place in a saucepan and cover with water. Bring to the boil and cook for 8-10 minutes until tender. Drain well and mash. Season well and stir in the remaining fromage frais. Keep it warm in the oven until you’re ready to serve.

4. Slice the chicken and serve piled up on top of the mashed swede. Sprinkle with chopped parsley and black pepper, and accompany with green vegetables.

1 onion, 1 leek and 2 garlic cloves
198g/7oz each of button mushrooms and cherry tomatoes
120g cheddar cheese
Fry Light
908g/2lb boiled macaroni
salt and freshly ground black pepper
2 level tbsp cornflour
284g/½pt skimmed milk
150g pot fat-free natural yogurt

1. Preheat the oven to 180°C/Gas 4. Chop the onion; slice the leek; crush the garlic; halve the mushrooms and tomatoes and grate the cheese.

2. Fry the onion, leek, garlic and mushrooms in Fry Light for 2-3 minutes. Add 3 tbsp of water and simmer until the leek is tender. Add the tomatoes and pasta, season and place in an oven proof dish.

3. Blend the cornflour with 4 tbsp milk. Heat the remaining milk in a pan, stir in the cornflour mixture and simmer until thick. Remove from the heat, stir in the yogurt and cheese and pour over the pasta. Bake for 25-30 minutes until golden. Serve.

Tip: Any combination of vegetables works well – experiment with your favourites.

4 spring onions, chopped
4 level tsp clear honey
2 red chillies, deseeded and chopped
2 tsp wine vinegar
½ level tsp allspice
½ level tsp garlic powder
¼ level tsp turmeric
1 level tsp chilli powder
1 level tsp paprika
1 tsp dried rosemary
salt and ground black pepper
4 x 227g/8oz skinless chicken quarters

1. Preheat the oven to 200°C/400°F/Gas Mark 6.

2. Put the spring onions, honey, chillies and vinegar in a blender and blend well. Stir in the allspice, garlic powder, turmeric, chilli powder, paprika, rosemary and seasoning.

3. Cut the chicken quarters in half and place them in a shallow non-metallic dish. Spread the spicy paste over the chicken pieces and set aside in a cool place to marinate for at least 10 minutes.

4. Bake in the preheated oven for 20 minutes, or grill until the juices run clear and the chicken is cooked with a golden brown crust. Serve with a crisp salad or Free vegetables.

397g/14oz can chopped tomatoes
2 onions, finely chopped
227g/8oz mushrooms, sliced
2 green peppers, deseeded & diced
908g/2lb lean braising steak
2 level tbsp paprika pepper
¼ level tsp caraway seeds
1 bay leaf
pinch of marjoram
pinch of thyme
seasoning
283g/10oz fat free natural fromage frais

1. Pre-heat the oven to 150°C/Gas 2. Place the tomatoes and onions in a pan and cook until the onions are soft.

2. Add the mushrooms and peppers and cook for a further 5 minutes.

3. Cut the steak into 2″ strips and place in a casserole dish. Add the paprika, caraway seeds, bay leaf, marjoram, thyme and tomato mixture and season well. Cover and cook for 1½ – 1¾ hours.

4. Beat the fromage frais until smooth then pour over the casserole just before serving.

4x 142g/5oz chicken breasts
1 tbsp Chinese rice wine or sherry, 5 tbsp soy sauce and 4 level tsp cornflour
100g/3½oz 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 purée
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

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 purée 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.