I couldn’t do breakfast without dinner!!! So here are my top dinner ideas from www.pinchofnom.com

Syn free Garlic, Lemon and Parsley chicken goujons

Ingredients

• 4  Chicken Breasts cut into strips
• 120 g Wholemeal Bread or wholemeal roll – for 2 HEBs or half an HEB per portion
• 2 medium Eggs
• 3 tsp Garlic Granules
• 1  Lemon
• 1/2 tsp Freshly Ground Black Pepper
• Sea Salt
• 1/4 tsp Mustard Powder
• 1 small handful Fresh Parsley
•   Frylight

Method

1. Preheat oven to 180ºC, line 2 large baking sheets with greaseproof paper and lightly spray with Frylight.
2. Break the bread into pieces and place into a mini chopper, along with the parsley, garlic, salt, pepper, mustard powder and the finely grated rind of the lemon.
3. Beat the eggs and place into a shallow dish. Place the breadcrumb mix into a separate dish.
4. Cut each chicken breast into strips (they should be around 1.5cm thick each). Dip each piece into the egg and then pop into the breadcrumb mix to lightly coat.
5. Once coated, place each piece onto the baking tray. Squeeze over the juice of the lemon.
6. Spray the chicken with Frylight and into the oven for around 25 minutes until golden brown and cooked through. Serve with your choice of accompaniment!

 

Syn Free Chicken Tikka

Ingredients

For the marinade

• 250 grams Fat-Free Greek Yoghurt
• 2 tsp Paprika
• 1 tsp Ground Coriander
• 1 tsp Ground Cumin
• 1 tsp Garam Masala
• 3 tsp Turmeric
• 1 tsp Ground Ginger
• 1 tsp Garlic Granules
• 2 tsp Salt
• 2 tsp Freshly Ground Black Pepper
• 1 tsp Chilli Powder
• 1/2  Lemon Juice of

For the sauce

• 4 large Chicken Breasts
• 400 grams Canned Tomatoes
• 3 tbsp Tomato Puree
• 1 large Onion Chopped
• 1  Red Pepper Sliced
• 2 cloves Garlic Crushed
• 1 tbsp Garam Masala
• 4 tbsp Fresh Coriander Chopped
•  Frylight

Method

1. Add the yoghurt, lemon juice and marinade spices into a large bowl. Dice the chicken and add to the marinade. Cover and pop in the fridge for at 2-4 hours.
2. Once the chicken has marinated, heat a large frying pan on a moderate heat. Spray with Frylight and cook the onion until soft – this will take around 5 minutes.
3. Add the tomato puree to the onions and cook out for a couple of minutes. Add the crushed garlic, and garam masala, cook for another couple of minutes and stir in the tinned tomatoes. Keep on a low heat.
4. Take the chicken pieces out of the marinade, setting the remaining yoghurt and spice mix aside. Add the chicken to a separate frying pan. Once the chicken has browned slightly on the outside add to the tomato sauce. Mix to combine and leave to cook on a low heat for 15 minutes, stirring occasionally.
5. Add the sliced peppers and cook for another 10 minutes or until the chicken has cooked through.
6. Making sure the hob is set to a low heat, stir in the remaining yoghurt marinade and fresh coriander. Leave to cook through for 5 minutes. Serve with your choice of accompaniment!

 

Syn Free Shepherds pie

Ingredients

• For the lamb base
• 350 grams Lean Diced Lamb All visible fat removed
• 2 large Carrots
• 1 large Onion
• 1 large Courgette
• 100 grams Green Beans
• 2 cloves Garlic
• 100 grams frozen peas
• 1  Lamb Stock Pot
• 2  Beef Oxo Cubes
• 2 tbsp Tomato Puree
• Frylight

For the creamy mashed potatoes

• 1 kg Potatoes

Method

1. Preheat the oven to 180°C. Cut the diced lamb very finely, and chop the onion.
2. Spray a large saucepan with Frylight and brown the lamb for 5-6 minutes. Slice the carrots, chop the green beans and grate the courgette, and add to the saucepan along with the onion and garlic.
3. Cook the veg for around 5 minutes until they have just started to soften.
4. Add the tomato puree, lamb stock pot and beef Oxo cubes. Cover with boiling water (around 900ml, depending on the size of your saucepan), mix thoroughly and pop a lid on. Cook for 25 minutes on a low heat, stirring occasionally to ensure it doesn’t stick to the bottom.
5. Meanwhile, cook the Syn Free Creamy Mashed Potatoes from our recipe, making double the amount! The spring onions are optional.
6. Remove the lid from the meat, add the frozen peas and leave to reduce on a high heat for around 5 minutes.
7. Pour the meat into a baking dish, top with the mashed potatoes, spray with Frylight and place in the oven for 30 minutes until golden and crisp!

 

Syn Free Dirty Fries

Ingredients

 

• 3 large Potatoes
• 1  Onion diced
• 4  Bacon Medallions diced
• 2 tsp Cajun
• 1 pinch Sea Salt
•   Frylight
• 3  spring onions
• 1 tbsp Worcestershire Sauce
• 80 g Low Fat Cheese for 1 HEA per portion
• 2  Peppers diced (we used 1 red and 1 green pepper)

 

Actifry Method

1. Cut the potatoes into chips. You don’t have to peel them but make sure you wash them. Toss them in a decent amount of Frylight 1 tsp of the Cajun Spice mix, and then season them well.
2. Cook for 30 minutes in the Tefal Actifry, then set them aside.
3. Add the onions, peppers, bacon, remaining Cajun Seasoning and Worcestershire Sauce to the Actifry. Spray with some Frylight and cook for 10 minutes.
4. Return the chips and cook for 1 minute, then remove the paddle and sprinkle the cheese over the top of the chips.
5. Cook for 1 minute and serve.

Oven Method

1. Preheat the oven to 200°C. Then cut the potatoes into chips. There’s no need to peel them.
2. Place them in a pan of boiling salted water and simmer until they start to soften but are still quite firm.
3. Drain the potatoes and spray a baking tray with Frylight. Coat the potatoes in Frylight and sprinkle them with a little Salt and half of the Cajun seasoning.
4. Place in the oven for 20 – 30 minutes until they are soft and starting to colour.
5. Meanwhile, spray a frying pan with a generous amount of Frylight, then add the chopped peppers, bacon, onions, Worcestershire sauce and remaining Cajun seasoning.
6. Cook for a few minutes until they start to soften. When the chips are cooked and browned, add them to the frying pan and stir well.
7. Place the contents into an oven proof dish and cook in the oven for 5-10 minutes, or until the cheese has melted. Then serve.

 

Syn Free Stir-Fried Beef with ginger and spring onions

• 500 g Rump/Sirloin/Fillet/Topside Beef thinly sliced
• 2 cloves Garlic finely chopped
• 2 cm Ginger finely chopped
• 1  Onion sliced
• 80 ml Oyster Sauce
• 3 tbsp Soy Sauce
• 2 tbsp Rice Vinegar
• 1 tsp Sweetener optional
• 1  Red Pepper
• 1  Yellow Pepper
• 1  Green Pepper
• 5 large Mushrooms sliced
• 4  spring onions sliced
• 5  Baby Corn

 

Method

1. Spray a large frying pan or wok with Frylight and gently heat.
2. Brown the beef on both sides in small batches, you just to colour the beef. DO NOT let it cook through. Set aside.
3. Deglaze the pan with 1 tbsp of Rice Vinegar and a bit of water. Make sure to get all the beef that is stuck to the bottom. This will give your dish real depth of flavour.
4. Spray the pan with some more Frylight and fry the onion, garlic, ginger and mushrooms until the onion is soft.
5. Add the rice vinegar, oyster sauce and soy sauce, cook until it thickens.
6. Add the beef back to the pan along with the chopped spring onions and cook for a further 5 minutes stirring often.
7. Add the peppers and baby corn, cook for a further 2-3 minutes. Serve & enjoy!

 

Syn Free Tomato and Basil Soup

Ingredients

• 1 tin Tinned Tomatoes
• 1 carton Tomato Passata
• 1 bunch Fresh Basil Chopped
• 100 grams Dried Orzo Pasta
• 1  Onion Finely chopped
• 2 cloves Garlic Crushed
• 1 tbsp Dried Oregano
• 1  Vegetable Stock Pot
• 100 mls Water
•   Frylight

Method

1. Spray a saucepan with Frylight and cook the onions on a low heat until translucent. Add the garlic and cook for 30 seconds.
2. Add the orzo, tinned tomatoes, tomato passata, stock pot, water and dried oregano and simmer.
3. After 5 minutes, add 3/4 of the chopped basil and stir. Simmer for another 5 minutes on a low heat.
4. Take off the heat, stir in the remaining fresh basil and serve immediately!

 

Syn Free Lamb Scouse

Ingredients

• 800 g Diced Lamb all visible fat removed
• 1.5 kg Potatoes peeled. Half sliced
• 6 medium Carrots peeled and cut into thick slices
• 3  Onions peeled and roughly diced
• 400 ml Boiling Water
• 1  Beef Stock Cube
• 1  Beef Stock Pot
• 2 tbsp Worcestershire Sauce
•   Sea Salt
•   Freshly Ground Black Pepper
•   Frylight

 

Instant Pot Method

1. Set the Instant Pot to sauté, then spray with some Frylight. Season the meat well with salt and pepper, then sauté it until it’s brown on all sides, then set aside.
2. Spray some more Frylight in the pan, then sauté the onion and carrots until they start to brown.
3. Cut half of the potatoes into thin slices, then place them on top of the veg, then place the meat on top.
4. Dissolve the stock cube in the boiling water, then add this to the Instant Pot
5. Set the Instant Pot to manual for 30 minutes (natural pressure release)
6. When the pressure is released remove the lid carefully, and add the Worcestershire Sauce and stock pot. Stir well to break up the sliced potato. This will thicken the Scouse
7. Cut the remaining potato into chunks, then add them and stir.
8. Replace the lid and set the Instant Pot to manual for 5 minutes (natural pressure release)
9. Check the lamb is tender and the potato is cooked, then check the seasoning and serve

Stovetop or oven method

1. If you want to use the oven, preheat it to 160 degrees C / gas mark 4.
2. Spray an oven proof pan with Frylight.
3. Season the meat well with salt and pepper, then brown it on all sides, then set aside.
4. Spray some more Frylight in the pan, then sauté the onion and carrots until they start to brown.
5. Cut half of the potatoes into thin slices, then place them on top of the veg, then place the meat on top
6. Dissolve the stock cube in the boiling water, then add this to the pan. Cover, and cook in the oven or on a medium heat on the hob for 80 minutes
7. After 80 minutes add the stock pot and Worcestershire Sauce, then stir to break up the sliced potatoes. This will thicken the Scouse
8. Cut the remaining potato into chunks, then add them and stir. You may need to add little extra water if it looks a little too dry
9. Replace the lid and cook for another hour or so, or until the potatoes are cooked and the lamb is tender
10. When cooked check the seasoning and serve

 

1 Syn Corned Beef Pasties

Ingredients

• 3  Weight Watchers White Wraps 1 HEB or 6 Syns Each
• 1 small Egg whisked
• For the Filling
• 1 tin reduced Fat Corned Beef 3 Syns
• 2  Boiled Potatoes
• 1/2  Onion finely chopped
• 1 dash Worcestershire Sauce
•   Salt & Pepper
• 1 pinch Mustard Powder
•   Frylight

Method

 

Syn Free Spaghetti Bolognaise

Ingredients

• 500 grams 5% lean beef mince
• 400 ml Passata
• 1 can Tinned Tomatoes
• 2 tbsp Tomato Puree
• 1 tbsp Worcestershire Sauce
• 2  Beef Oxo Cubes
• 1 tbsp Dried Oregano
• 1 tbsp Dried Basil
• 1 whole Carrot Grated
• 150 grams Mushrooms Sliced
• 1 whole Courgette Grated
• 1 large Onion Finely Diced
• 4 cloves Garlic Finely crushed
• 1 whole Leek Finely Diced
•   Frylight
• 600 g Dried Spaghetti

Method

1. Spray a large saucepan with Frylight and brown the meat for 5 minutes. Add all of the veg and herbs and cook on a low heat for 5 minutes.
2. Stir in the tomato purée and cook out for a couple of minutes. Add the remaining ingredients and stir well. Simmer on a low heat for 30 minutes, stirring occasionally, until the sauce is thick and rich, and the meat tender.
3. Serve immediately with spaghetti, or pasta with a sprinkle of Parmesan!

 

Low Syn Spicy Sausage Pasta

Ingredients

• 300 grams of Dried Pasta
• 500 grams Passata
• 100 grams Green Beans
• 4 whole Protein Food Shop Chipolatas (For 2 syns)
• 2 cloves Garlic Finely crushed
• 1 tsp Dried Oregano
• 1 tbsp Fresh Basil Finely chopped
• 1 tsp dried chilli flakes To taste
• Frylight

Method

1. Cook the pasta according to the instructions on the packet. Meanwhile, cook the sausages in a frying pan until cooked through and browned.
2. Cut the cooked sausages into 2cm pieces and place into a saucepan on a medium heat. Spray with a little Frylight, then add the chilli flakes, garlic and cook for 1 minute. Pour in the passata and add the oregano and half of the fresh basil. Cut the green beans into 2 cm pieces and add to the pasta 2 minutes before the end of cooking.
3. Drain the pasta and beans and add to the saucepan with the tomato and sausages. Season to taste and mix well.
4. Serve immediately, top with the rest of the fresh basil and a little parmesan (remember to syn it if you use it!).