Tuesday, 11 April 2017

Syn Free Bolognese Bake

For the bolognese -

What you will need -

·         500g 5% or less beef mince
·         1 finely diced medium sized onion
·         1 finely diced medium sized carrot
·         150g finely chopped button mushrooms
·         1 tsp lazy garlic
·         Half tsp chilli flakes
·         Fresh torn leaves of basil
·         1 beef oxo cube
·         1 tsp dried mixed Italian herbs
·         2 tbsp balsamic vinegar
·         Black pepper
·         1 tin chopped tomatoes
·         1 carton passata (Or i sometimes just use 2 tins of chopped tomatoes instead)
·         200ml water
·         1 tbsp tomato puree


  •   Fry the mince until browned with the beef oxo cube crumbled in.  Add in the onion, carrot, garlic, chilli and mushrooms to the beef and fry until softened.
  •   Then add in the mixed dried herbs and fresh basil.
  •   Add in 2 tbsp balsamic vinegar and let it sizzle and reduce.
  • Then add the chopped tomatoes, passata, tomato puree, 200 ml water and lots of cracked black pepper.
  • Stir and cover loosely with a lid or some foil making sure there's a little room for the heat to escape.
  • Simmer away on low stirring occasionally for at least an hour, this will create a gorgeous ragu. I usually have mine simmering for a couple of hours. Don’t be afraid to add a little more water if it becomes too thick!

For the bakes -

  • Mix 100g cooked pasta shapes per person with about 1/5 of the bolognese mixture in an individual dish (I got these ones from sainsburys) 
  • Add Hex A Mozzarella on top (allowance varies depending on where you get your mozzarella but most reduced fat ones including the ASDA reduced fat one are 70g for HexA ) 
  • Place in the oven on around 200 for around 20 - 25 minutes until golden! 

Wednesday, 8 March 2017

Creamy white wine, chicken mushroom and leek risotto. 😍 1 syn for the white wine per portion, Parmesan can be half hexA (15g each)

Ingredients - 
2 chicken breast chopped
150g arborio rice (risotto rice) 
1 small chopped onion
Half a sliced leek 
100g sliced mushrooms 
62ml dry white wine (2 syns) 
30g grated Parmesan (half hexa x 2) 
Fry light
Black pepper
1 tsp Chilli flakes 
Pinch of dried rosemary 
1 tsp lazy garlic or 3 cloves of chopped fresh garlic. 
550ml chicken stock (I used a Knorr stock pot and boiling water) 

In a pan, fry the chicken breasts in frylight until cooked and then take the chicken out and set aside. 
Add the onion, garlic, leeks, mushroom, tiny pinch of dried rosemary and chilli flakes to the pan and fry until softened.
Once softened add in the rice and stir until evenly coated. 
Add in the wine and let it sizzle and reduce. 
Add in a 1/4 of the stock and let it simmer away until reduced, keep stirring and adding the stock bit by bit until it resembles a risotto! (About 30 minutes) 
Add your cooked chicken back to the pan with the Parmesan cheese and plenty of black pepper, let it all heat through and then it's ready to serve! 

Sunday, 8 January 2017

This recipe is one of my ultimate favorites, it feels so naughty! I used to use double cream, loads of parmesan and more wine in this recipe but ive perfected it now to be alot better for you and tastes JUST as good! Thank goodness for creme fraiche :) 

Creamy white wine chicken and mushroom pasta. 
2 syns per person  - 1 for the wine and 1 for the tbsp of Sainsburys lighter reduced fat creme fraiche (you can use which ever reduced fat creme fraiche you can find but make sure you check the syn value first :)
30g (Half hexa) Parmesan used in this recipe and you can use the rest of your hexa if to add on top! 

To serve two. 

Fry a small diced onion, half tsp lazy garlic, a few handfuls of sliced mushrooms, pinch of chilli flakes (optional) and loads of cracked black pepper in fry light, once softened add in two diced chicken breasts and let them seal but not cook all the way through, then add in 62ml dry white wine and let it reduce, add in 300ml chicken stock, I use an oxo chicken stock cube mixed with 300ml boiling water, let it simmer away on low until its reduced by half, then add in 30g grated Parmesan, (half of your hexa allowance) simmer for a few mins then add 2 tbsp reduced fat creme fraiche, let it bubble away until its hot and then add in your cooked pasta (I used 200g dried for 2 people) let it all heat through and then its ready to serve. Add more parmesan on top using the rest of you hexa allowance :)


Saturday, 7 January 2017


Syn Free Spicy Tomato Sauce! so yummy and perfect for pasta and a great base for pasta bake.

Arrabbiata which means angry in Italian as its spicy and fiery! 

 Here's my recipe, it makes about 5 portions - 
what you'll need -
* 500g carton passata * 
400g tin of good quality Italian chopped tomatoes
* 2 chopped red chilli peppers or dried chilli flakes (use less if you dont want it too spicy) 
* Fresh chopped basil
* 1 chopped onion
* 3 cloves finely chopped garlic or 1 tsp lazy garlic.
* 2 tbsp balsamic vinegar
* Half tsp dried Italian herbs
* Cracked black pepper
* 1 tbsp tomato purée 
In a pan, fry the onion, garlic and chilli together in fry light (or a tiny bit of olive oil which wouldn't make it totally syn free but not many syns once divided up into portions)
Once softened add in a few finely chopped basil leaves and stir, add in thebalsamic vinegar and let it sizzle, then add the tin of tomatoes and the passata, give it a stir and add some cracked black pepper, 1 tbsp tomato purée and half tsp dried Italian herbs. Cover loosely and let it simmer for upto an hour or until it has thickened up nicely. Can be frozen and makes a quick yummy pasta sauce for when you want it! Also great poured over chicken!

Best ever syn free chilli con carne 🔥 - this is quite spicy and that's just how we like it but if you don't then maybe take away some of the chilli 😀 makes about 6 large portions because of all that speed and the beans in it! 
What you'll need - 

500g lean mince.
1 chopped onion.
Chopped red, green and yellow pepper.
Red and green chilli pepper finely chopped including the seeds. 
1 tsp lazy garlic.
Beef oxo cube.
2 tbsp tomato purée.
2 tbsp balsamic vinegar. 
Pinch of Salt and black pepper.
Half a tin of baked beans and half a tin of kidney beans. 
200g finely chopped mushrooms. 
2 tsp cayenne pepper, 2 tsp cumin, 2 tsp paprika.
200ml water. 
Method - 
In a large pan, fry the mince until brown with a beef oxo cube crumbled in, then add your onions, peppers, mushrooms, garlic and chillies, stir and once softened add in the balsamic vinegar and let it sizzle and reduce right down on a high heat, then add in your spices, give it a stir and then add in your tins of chopped tomatoes, tomato purée, pinch of salt and pepper, 200ml water and let simmer on a low heat for 1 - 2 hours covered but leaving a little room for steam to escape, stir it occasionally, after 1 + hours add in the beans and keep cooking for another 10 - 15 minutes. Then it's ready! If it seems dry throughout cooking don't be afraid to add a little water! Delicious and SYNFREE!

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