Tag Archives: syn free

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 – 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 chilli con carne

A firm fave in our house!! I do mine in the slow cooker and have to Cook the vegetables separately as the husband refuses to eat them! But otherwise I would just put all the raw beg in the slow cooker.

1 pack extra lean mince (or pork or Turkey mince just add an extra beef stock cube)
1/2 yellow pepper
1/2 red pepper
Refried beans
Pasata or chopped tomatoes
1 clove garlic
Dash of Worcestershire sauce
Pinch of salt
Pinch of pepper
1 teaspoon chilli powder
1 1/2 tsp paprika
1 teaspoon cayenne pepper
1/2 teaspoon mixed spice
1/2 teaspoon ginger
Beef stock cube

1) Brown the mince in a pan with the crumbled stock cube, Worcestershire sauce and garlic.

2) Transfer to slow cooker, add pasata (or chopped tomatoes), veg, refried beans and spices.


3) Cook on medium for aprox 4 hours


4) Serve with rice or jacket potato, add Healthy extra a of cheese.


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Food diary 24 nov green tea challenge day 1

Breakfast – mixed fruit, green tea x2

Lunch – cheesy (healthy extra a) garlic chicken pasta with courgette, onion and mushrooms, green tea


Snack – satsuma, green tea

Tea – bacon (fat trimmed off) fry lite fried eggs, mushrooms, syn free hash browns and baked beans, green tea


Snack – 6 galaxy minstrels (3 syns) frozen Freddo (5 syns) Special K dark chocolate chewy bar (healthy extra b)

8 syns for day

Green tea challenge – getting used to the taste, didn’t feel as hungry through the day and energy levels seem to be up!

K x

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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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