Category Archives: Recipes

RECIPE: syn free Chilli beef one pot with tortilla chips

A filling tasty meal that tastes like real comfort food! This is is fast becoming one of my favourites


Lean beef mince
Chilli or chilli powder to taste
1 tsp crushed garlic
1 can chopped tomatoes
1 can refried beans
1/4 can sweet corn
1/2 chopped onion
1/2 chopped peppers
Pinch salt
Pinch pepper
1 tsp cayenne pepper
1 tsp cinnamon
1 beef stock cube
1 tbs Worcestershire sauce
1 pack batchelors beef rice

1) brown mince in pan, add onions and peppers
2) make up batchelors rice as per pack instructions
3) add everything else (including cooked rice) to the pan and simmer for 15 mins

for the tortilla chips
3 dried lasagna sheets

Boil lasagna sheets
Preheat oven to 200c
Spray sheet of grease proof paper with fry light
Lay lasagna sheets on grease proof paper, cut into desired shapes
Bake for 15 mins checking regularly (they can go from underdone to burnt very quickly!!)
Put them in a zip bag and shake some salt onto them
K x


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RECIPE: paprika chicken casserole

This is a super easy work day meal because I can throw everything in the slow cooker the night before, turn it on in the morning and I’ve got a tasty Syn free meal waiting for me when I get home!!


2 tbs paprika
2 diced chicken breasts
1 carton pasata or 1 tin chopped toms
Chicken stock cube
1 bay leaf
1/2 tsp salt
1/2 tsp pepper
1 tsp chopped garlic
1 tsp turmeric
1 tsp cinnamon
1 Tbs Worcestershire sauce
Mushrooms (as many as you want to have??)
1/2 Onion
1/3 a red pepper
1/3 green pepper
1/2 can sweet corn
1 can chopped carrots

Throw everything in the slow cooker and turn it on!! (My slow cooker goes on low for 7 hours)

I had mine with brown rice and the hubby had his with mash and he gave it the thumbs up

K x

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RECIPE: syn free chicken fried rice

I literally cooked, ate and cleaned up this dish in the time it took for the hubby’s takeaway to turn up! It’s a winner if you’re after a speedy tea.

Handful of cooked shredded chicken
1 pack microwave brown rice
1 bag stir fry veg
1 egg
2 teaspoons chinese 5 spice
1 tablepoon light soy sauce
1 tablepoon dark soy sauce

Spray a wok with fry lite
Add the veg and cook for a few minutes while the rice is microwaving
Add the rice to the wok
Break the egg into the wok and stir continuously to scramble the egg
Add the soy sauces and 5 spice
Add the chicken and continue to stir on the heat until the chicken is cooked through!
It took me about 5 minutes and it was delicious!!

K x

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RECIPE: banana pancakes

Perfect Sunday morning treat breakfast!! A mashed banana is 5 syns but I know many people don’t actually Syn mashed fruit.

1 banana
1 egg
1 teaspoon sweetner
1 tsp vanilla essence

Mash the banana
Add the egg and mix
Add vanilla and sweetner
Spoon mix into a fry-lite sprayed frying pan

Flip after a couple of minutes (check colour of underside to make sure it doesn’t burn!!)

I topped mine with berries and a Mullerlight and it was gorgeous!!!


K x

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RECIPE: SYN FREE Cauliflower pizza

1/2 head of cauliflower
1 egg (beaten)
Salt and pepper
Cheese (healthy extra)
Italian herbs
Onion powder
Toppings of choice

Blitz or grate cauliflower and steam in the microwave for 7 minutes

Add the egg, salt and pepper and half the cheese and mix

Spray grease proof paper covered tray with fry lite, shape and flatten cauliflower mix onto tray, bake in over for 25 minutes


Mix passata with herbs, garlic and onion powder. Heat on hob for 10 minutes to thicken

Spread passata mix onto cauliflower pizza base, add cheese and toppings, bake for 15 mins ( I topped mine with tuna, red onion, peppers and mushrooms!)


I hope you enjoy!!
K x

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RECIPE: 4 syn eaton mess

This was delicious and looks quite impressive layered in a glass!

Frozen berries
Total 0% greek yog
Vanilla essence
2 mini meringues (1 syn each)
4 giant white choc buttons (2 syns)

Defrost berries

Place 1/2 in bottom of glass or bowl

Mix total 0% with vanilla essence and sweetner to taste

Spoon 1/2 yoghurt mix on top of berries

Crush 1 mini meringue on top

Repeat with berries and yoghurt

Put buttons on top

Finish with last crush meringue

And ………. Voila!


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RECIPE: cauliflower rice

I can’t really call this a recipe, it’s more of a method but im writing it down so I don’t forget!

Break a head of cauliflower into small chunks

Throw it into a food processor or blender and blitz

Put into a microwave safe bowl and cover with cling film

Microwave for 7 minutes, fluff up with a fork and your done!!

K x


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RECIPE: chicken ratatouille and cous cous

Serves one (large portion)
1/4 of a courgette, sliced
1 small onion, sliced
1/4 yellow pepper, sliced
1/4 red pepper, sliced
5 mushrooms, whole
1 carton garlic and herb pasata
Worcestershire sauce
Chicken stock cube
Cous cous
3 chicken mini fillets

Spray baking dish with fry lite

Lay chicken fillets in dish

Add all veg, salt, pepper, Worcestershire sauce and pasata.

Mix together, cover with foil and put in the oven on a high setting for an hour

After 45 mins put the cous cous in the serving bowl, add boiling water and stock cube and cover with a plate. Leave for 15 mins.

Fluff cous cous up with a fork and dish up chicken and veggies and voila!!


K x

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RECIPE – syn free egg fried rice

(Serves one)
Cooked rice
1 chicken breast cut into chunks
1 egg, beaten
1/2 an onion
1/2 a pepper
1 teaspoon Chinese five spice
2 Tbs Soy sauce
4 mushrooms
1 Tbs peas

Gently fry the onions and pepper on a low heat until soft, add the chicken.

When the chicken has cooked through add the cooked rice, mushrooms, peas, five spice and soy sauce, mix together.

Increase the heat and add the beaten egg. Keep mixing everything together while the egg cooks, this should take a couple of minutes.



K x

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RECIPE – syn free spaghetti carbonara

So after a hard day of Christmas shopping I wanted some good tasty comfort food for tea. I found a recipe for carbonara on the bbc website but tweaked it so it was slimming world friendly. If you use the cheese as a healthy extra a it is syn free otherwise 6 syns.

Ingredients (for 1 big serving)
3 rashers of lean bacon with ALL fat cut off
1 chicken breast cut in chunks
1/2 onion
1 clove of Garlic
1 egg
4 laughing cow light triangles

Gently fry the onion in fry light on a low heat until it goes soft, add the bacon and garlic.

Put the spaghetti in a pan of boiling, lightly salted water.

Add the chicken to the pan of bacon, onions and garlic.

Mix the cheese triangles with the egg, salt and pepper, set to one side.

Once the pasta is cooked, use tongs to transfer it to the chicken and bacon pan, keep the water!

Take the pan with chicken, pasta and bacon in off of the heat, the through the egg and cheese mix, make sure you keep stirring to make sure the egg doesnt scramble. Add some of the pasta water to make it ‘saucy’. Return to a low heat for a few minutes, stirring constantly, to warm through

Serve and enjoy!!


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