Tag 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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Food diary: 7th February


Big bowl of melon (shared with the baby!!)


Leftover steak and peri peri veggies with a salad and jacket potato


Chicken fried rice (see my recipe in the recipes tag)


White chocolate mocha (2 syns) Special K dark chocolate chewy (healthy extra b) metcalfes sweet n salt skinny popcorn (1/3 of a bag 6 syns)

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: 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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RECIPE – syn free super speed hash browns

These hash browns are delicious, syn free and contain 3 super speed veggies to get that metabolism going!

1 small potato grated
1 small carrot grated (super speed)
1 onion grated (super speed)
1/2 courgette grated (superspeed)
Large pinch of salt
1/2 to 1 egg
Fry light

1) place all veg into a towel and gently squeeze to remove most of the moisture. Mix in a bowl with the salt

2) gradually add the beaten egg to the mix until it is sticky

3) shape into patties aprox 1/2 an inch thick on grease proof paper. Spray liberally with fry light


4) bake in oven on high for 15 mins, after 15 mins carefully turn, respray with fry light and put back in the over for another 15 mins


5) enjoy!!


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RECIPE: syn free tandoori chicken

This is a favourite in our house, even my anti slimming world husband will eat it!! It is a lot of ingredients and does require some preparation in advance but trust me it’s worth it for an amazing syn free meal!

Chicken breasts (1 per person)
1 cup fat free natural yoghurt
Juice of 1/2 a lemon
2 cloves crushed garlic
1 tsp ginger
1/2 tsp salt
1/2 tsp pepper
1/4 tsp turmeric
2 tsp paprika
1 tsp chilli powder
1 tsp cumin
1 tsp coriander
1/2 tsp onion powder
1/4 tsp mixed spice

Add all the spices and lemon juice into the yogurt, mix together then add your chicken breasts.

Basic ingredients….


A quick stir and voila! Magic tandoori sauce


Add chicken to magic tandoori sauce

(Scuse the AWFUL picture quality!)

Then after a couple of hours put your chicken on a grill rack (we don’t have one for some reason, this is the rack for the microwave but it does the job!) on a foil lined baking tray (you need to foil line it because there will be drippy burny bits), spray chicken with fry lite and put in oven on high for 15 mins. KEEP THE LEFT OVER MAGIC TANDOORI POTION(in other words the spiced yogurt mixture) you will need it later.


After 15 mins take the chicken out of
the oven, coat with remaining magic tandoori potion (yogurt mix) and spray with some more fry lite

Before second coat….


After second coat…


After 15 mins your tandoori chicken is done and ready to enjoy! I serve mine with a home made syn free curry sauce (pasata, curry powder and onion powder) brown rice and curried roasted veg (veg, chopped and put in a dish, sprinkle curry powder on top, bake for same time as chicken)


Then you plate it all up and tuck in!!


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