Category: Meals

8x142g/5oz chicken breasts
Fry Light
1 onion
3 garlic cloves
1 red and 1 yellow pepper
400g can chopped tomatoes with herbs
¼pt/142ml stock made with Bovril
1 tbsp sweet paprika
salt and freshly ground black pepper
2 tbsp freshly chopped parsley
1 cos lettuce
juice of 1 lemon

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 (½ 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.

4 rashers bacon, all visible fat removed (or Quorn bacon-style pieces – see tip)
3 eggs
salt and freshly ground black pepper
3 tbsp fat free natural fromage frais
2 level tbsp grated parmesan cheese
small bunch of chives
397g/14oz boiled spaghetti

1. Roughly chop the bacon and dry fry in a non-stick pan for 2-3 minutes. Set aside.

2. Lightly beat the eggs, season to taste and add the fromage frais and 1 tablespoon of parmesan. Chop the chives and add to the mixture, reserving some for garnish.

3. Add the spaghetti and egg mixture to the bacon in the pan and stir gently over a low heat until the egg starts to set.

4. Serve immediately sprinkled with the remaining parmesan and chives.

Tip: To make a vegetarian carbonara, swap the bacon for Quorn bacon-style pieces (which are Free), this makes the recipe just 1 Syn on all choices!

Low calorie cooking spray
8 spring onions, finely sliced
2 garlic cloves, peeled and finely chopped
100g cherry tomatoes
1 carrot, peeled and finely diced
2 celery sticks, finely diced
100g green beans, trimmed and cut into 2cm lengths
350g dried risotto rice
1 tsp finely chopped fresh rosemary leaves
1.5 litres boiling hot vegetable stock
2 courgettes, finely diced
200g fresh or frozen peas
Salt and freshly ground black pepper
A small handful of fresh flat-leaf parsley, roughly chopped

1. Spray a large saucepan with low calorie cooking spray and place over a medium heat.

2. Cook the spring onions and garlic for 1-2 minutes and then add the tomatoes, carrots, celery and green beans and stir-fry for 2-3 minutes.

3. Stir in the rice and rosemary leaves and stir-fry for 1-2 minutes.

4. Pour in half of the stock and leave to cook on a medium heat for 10 minutes or until the liquid has evaporated, stirring occasionally.

5. Add the rest of the stock and continue to cook for a further 5 minutes, stirring occasionally.

6. Stir in the courgettes and peas and cook for another 5-6 minutes, stirring until the rice is just tender, but the mixture is still a bit saucy.

7. Season well, stir in the parsley and serve immediately.

8 spring onions, finely sliced
2 garlic cloves, peeled and crushed
6 tbsp bottled roasted red peppers, drained and finely chopped
4 eggs, beaten
198g/7oz fat-free natural fromage frais
127g/4½oz reduced fat Cheddar cheese, grated
255g/9oz cooked macaroni
salt and freshly ground black pepper

1. Preheat the oven to 180°C/Gas 4.

2. In a bowl mix the spring onions and garlic with all the remaining ingredients, season well and place in a medium-sized non-stick cake tin. Bake for 35-40 minutes or until the eggs have set and the top is golden brown.

3. Remove from the oven and allow to stand for 15-20 minutes. Cut into wedges and serve with a crisp green salad.

300g pack frozen cooked and peeled prawns, defrosted and drained
2 tbsp lime juice
2 large tomatoes, halved, deseeded and finely chopped
100g fat free natural fromage frais
3 level tbsp extra light mayonnaise
Salt and freshly ground black pepper
8 slices wholemeal bread (from small 400g loaf)
75g pack watercress

1. In a bowl, mix the prawns with the lime juice, tomatoes, fromage frais and mayonnaise and season to taste.

2. Place 2 slices of bread on each plate and top with a small handful of watercress. Divide the prawn topping between the bread and serve immediately.

4 x 280g baking potatoes, scrubbed
½ cucumber, halved deseeded and thinly sliced
½ lemon
1 tbsp finely chopped dill
Salt and freshly ground black pepper
400g smoked back bacon, trimmed of all visible fat and chopped
1 small onion, peeled and thinly sliced
255g cherry tomatoes, halved
2 tbsp passata
½ level tsp Dijon mustard
½ tsp Worcestershire sauce
1 level tbsp tomato purée
227g spinach

1. Preheat the oven to 200°C/Gas 6. Prick the potatoes all over with a fork and place directly on the oven shelf. Cook them for 1 hour.

2. Squeeze the lemon juice over the cucumber, sprinkle with the dill and seasoning to taste and mix well. Set aside.

3. Fifteen minutes before the end of the potatoes’ cooking time, place the bacon and sliced onion in a large saucepan. Cook over a high heat for 10 minutes, stirring frequently. Add the halved cherry tomatoes and passata and cook for 5 minutes.

4. Whisk the mustard, Worcestershire sauce, tomato purée and 6 tablespoons of water together. Add it to the bacon and tomato mixture and cook for 30 seconds.

5. Steam the spinach, or cook in the microwave, and drain.

6. Remove the potatoes from the oven and cut each one in half. Spoon the bacon and tomato mixture over the top and serve with some cucumber salad and a portion of spinach on the side.

4 x 113g/4oz baking potatoes
salt and ground black pepper

For the cottage Cheese and pepper filling 
1 small red pepper
1 small yellow pepper
113g/4oz fat-free natural cottage cheese
1 tbsp chopped fresh coriander

1. Scrub the potatoes and bake in a preheated over at 200ºC/400ºF/Gas Mark 6 for about 1 hour, until tender.

2. Cut each potato in half lengthways and scoop out most of the flesh, leaving a little potato around the inside of each skin. Season lightly with salt and pepper, then fill the potatoes with the filling:

3. Place the peppers under a preheated grill, turning until charred and blistered all over. Cut in half, remove the seeds and cut the flesh into thin strips. Mix the pepper strips with the cottage cheese and pile into the potato skins. Sprinkle with coriander.

113g/4oz dried rice
Fry Light, for spraying
1 onion, finely chopped
57g/2oz mushrooms, chopped
2 garlic cloves, crushed
57g/2oz frozen peas
1 tbsp Worcestershire sauce or soy sauce
2 British Lion eggs, beaten

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.

6 tbsp fat-free natural fromage frais
2 tbsp white wine vinegar
2 tsp granulated artificial sweetener
1 tsp mustard powder
1 tsp water
salt and freshly ground black pepper
2 slices wholemeal bread from a small 400g loaf
Iceberg lettuce, shredded
tomatoes, sliced
2 rashers of grilled lean bacon with all visible fat removed

1. To make the mayonnaise, mix together the fromage frais, white wine vinegar and artificial sweetener. Blend the mustard powder with the water and stir into the dressing. Season with the salt and pepper.

2. Lay out the bread and assemble the sandwich by firstly spreading on the mayonnaise. Add as much as you want – any leftover mayonnaise can be stored in the fridge in a sealed container for up to five days.

3. Layer the lettuce, tomato and bacon onto one slice of the bread then top with the other slice. Serve on its own as a lunchbox filler or alongside a huge crispy salad.

Fry Light, for spraying
2 large eggs, beaten
227g/8oz long grain rice
1 pepper, deseeded & finely chopped
6 spring onions, finely chopped
1 large carrot, cut into matchsticks
12 mangetout, cut into diagonal slices
113g/4oz garden peas
1 small can water chestnuts, drained
8-10 button mushrooms
1 garlic clove, crushed (to taste)
1 small piece root ginger, peeled & grated or 1 tsp dried ginger
½ tsp dried paprika
½ tsp soy sauce

1. Spray a large non-stick frying pan with Fry Light. Heat the pan until really hot and pour in the eggs. Lower the heat and cook very gently for 12-15 minutes until the underside is set and beginning to brown. Then either put the pan under a hot preheated grill to brown the top or carefully turn over the omelette in the pan and return to the heat to brown the underside.

2. Once cooked slide on to a plate, leave to cool and then cut into strips. Cook the rice according to the packet instructions.

3. In a large saucepan dry fry the vegetables with the garlic and ginger for approximately 5 minutes, add the cooked rice and mix well. Gently stir the strips of egg into the rice mixture and heat through. Season with the paprika and soy sauce before serving.