Brunch Cherrywood smoked ham, pease pudding and salad sandwiches, made with 3 sl WW Brown Danish bread (HEb) 12g pack Aldi cheese curls (3 syns) 1/2 pot Orange Mullerlight yogurt 1 apple, diced
Dinner Tesco Finest Ham Hock and Leek Gratin (5 1/2 syns) 30g grated cheddar cheese (HEa) (The ham hock thing doesn't really need the extra cheese, but I don't drink milk so try to fit in my HEa where I can!) Carrots, peas, corn
Dessert4 x 1-syn cupcakes with chocolate icing (4 syns) (Recipe from Minimins, here) Yes, yes, I know I haven't iced them very prettily, but at the end of the day it all tastes the same, leave me alone! :) Total syns for the day - 12 1/2
Breakfast 1/2 pot Muller Light yogurt 1 Apple, diced 35g Aldi nutty muesli (HEb)
Lunch (Nothing! Didn't have time, not a habit I want to continue!)
Snacks 30g Caramac bar (8 1/5 syns) 3 Jelly babies (3 syns)
Total syns for the day - 11 1/2
Breakfast 1/2 pot Muller Light Cherry yogurt 1 apple, diced
LunchCheat's MinestroneToasted cheese sandwich made with 3 sl WW Brown Danish bread (HEb) and 30g Cheddar (HEa) DinnerEasy Chilli Roasted carrots
Tomato, cucumber, red onion and coriander salad with Kraft ff French dressing, lime juice and sweetener Snacks 1 packet Tesco salt and vinegar crisps (5 syns) 5 Jelly babies (5 syns)
Total Syns for the day - 10
Brunch (I know, posh eh?) 4 rashers smoked turkey, 2 sl wholemeal bread (HEb) 1/2 tin baked beans, fried mushrooms and toms fried egg, 2 Linda McCartney Italian sausages (1 syn) 1/2 pot Muller Light orange yogurt, diced apple, 25g muesli (4.5 syns)
Dinner Easy chilli Tomato, cucumber, red onion and coriander salad with Kraft ff French dressing, lime juice and sweetener SW chips
Snacks 1 diced apple with 30g cheddar cheese (HEa) 21g bag Sainsbury's Good For You cheddar and onion snacks (5 syns) An entire box of mini florentines :(
Syns for the day - 10 1/2 (plus squillions for the florentines, I'm sure. I'm not even gonna look them up, I'm just gonna move on!)
IngredientsLeftover bolognese sauce, at least a couple of cups or so (If you don't have any, you could make this soup by replacing the bolognese sauce with a couple of cans of chopped tomatoes, some oregano, garlic and chopped lean bacon).2 sticks celery, chopped 2 medium carrots, chopped one medium onion, chopped (or if you have other veg, you can use those instead, this is a flexible recipe! If you don't use celery though, try to add a teaspoon or so of celery salt, it really helps the flavour) 1 pint beef or chicken stock 1 tbs chopped parsley (fresh or frozen, if dried, use 1 heaped teaspoon) Handful or 2 of mini pasta shapes (or broken spaghetti) Ground black pepper to taste
Method- Add some Fry Light spray to a large soup pan on a medium heat.
- Add the chopped vegetables and stir fry until they are starting to soften.
- Add your bolognese sauce and the stock (from a cube is fine, and you may need to add more near the end, depending on how thick you like your soup).
- Add chopped parsley and ground black pepper. The stock can be pretty salty so I usually don't add salt. You can taste it at the end and add some if you think it needs it.
- Let it simmer for 15 mins or so, then sprinkle in the pasta shapes.
- Simmer for as long as it takes for the pasta to cook. Your minestrone is now ready!
I have to say, I rarely serve it at that point though. I like to take a slotted spoon and remove about 1/2 of the meat and vegetables from it and then blitz what's left in the pan with a hand blender before adding the veg back in again. It makes for a thicker, richer soup. If you can spare the syns, stir in some grated parmesan.
Ingredients4 inch piece of cucumber, cut in half lengthways and seeds scooped out with a teaspoon, chopped to medium dice 1/4 medium red onion sliced thinly (or a couple of spring onions sliced) 1 clove garlic, crushed (I use a 1/2 tsp garlic powder) 3 tbs fat free plain yogurt Ground black pepper to taste. Method- Mix all the ingredients together in a bowl (simple!).
Best made 1/2 or more before serving to allow the flavours time to develop.
Ingredients
Enough bolognese sauce to serve 2 2 cups frozen peas 2 heaped tbs curry powder (I prefer mild, you know best how hot you like things) Chopped coriander to taste (fresh, frozen or dried, but if it's dried make sure it's chopped coriander leaf not ground to a powder, and also not seeds or ground seeds - it'll be dark green pieces of leaf rather than pale yellowy brown powder) 4 or 5 cherry tomatoes, cut in half 2 tbs fat free plain yogurt Fry Light spray 1/2 cup of water (if you think it needs it) Method- Spray Fry Light into a pan on medium heat and add the curry powder. Stir it around the pan until the heat brings out the aroma of the spices but don't let it burn.
- Add the bolognese sauce, peas and water.
- Allow to simmer for 15 minutes or so.
- Add the coriander and tomatoes and simmer for a couple more minutes.
- Remove from the heat and stir in the yogurt.
I like to serve this with boiled rice and a Cucumber Raita.
(great with boiled rice, baked potato or SW chips) Serves 2 or 3 IngredientsEnough leftover bolognese for 1 1/2 x 400g tin drained kidney beans (by all means use the whole can if you want to pad it out to feed more, or leave them out if you wish. Just don't leave out the baked beans, they really make a huge difference to the sauce!) 1 x 400g tin baked beans in tomato sauce Sliced red/green pepper (optional) Chilli powder to taste Chopped coriander (if you have it). Method- If you're using peppers, stir fry them in Fry Light spray until they start to soften.
- Add the remaining ingredients and allow to simmer for 15 minutes or so.
As well as the rice or potato I often serve this with a small salad made with tomato, cucumber, sliced red onion (or spring onion), chopped coriander, a dash of lime juice (don't waste a lime, buy a bottle of lime juice, it keeps in the fridge for months!) and fat free vinaigrette.
To read an explanation of the name of this recipe, see my blog post here500g extra lean mince I usually use beef, but it's good with turkey or Quorn too. I don't eat much pork, but you could try it and tell me what it's like. Don't get too hung up on the whole 500g thing either. So what if you've only got 400g, or a 300g bag of Quorn mince? By the time we've thrown half a farmer's field worth of superfree veg into this thing no one but you will know that you cut corners and saved a few pence! 1 medium onion, chopped 2 medium carrots, chopped 2 sticks of celery, chopped 125g mushrooms, sliced 2 or 3 cloves of garlic, minced I'm lazy (and cheap), I use a couple of teaspoons of garlic powder instead. 1 red, green or yellow pepper, sliced Again with the lazy, I use frozen sliced peppers. Don't you be turning your nose up at frozen peppers! :) Me and a million Heron foods shoppers can't be wrong! They're half the price of fresh and let's face it, after it's simmered for long enough, who can tell the difference? AND they say that by the time fresh stuff reaches us in the shops, the stuff that was frozen within an hour of being picked is better for us anyway. Plus, I don't hear you complain about frozen peas. When was the last time you sat down and de-podded a pan full of peas? Exactly! :) 3 x 400g cans of peeled plum tomatoes, blitzed in a food processor or with a hand blender. (You can use 3 packs of passata instead if you want to cut down on work. It doesn't make a huge difference, I just think it's a better sauce if you use the cans of tomatoes and I've tried it both ways). 2 beef or chicken stock cubes (I use Oxo, I crumble them in without adding water. If you only have the kind that you mix with water, try to dissolve them in as little water as you can, the sauce is plenty wet enough with the tomatoes. Or if you have those fancy stock pot thingies, they're good too). 2 tsp dried oregano 2 tsp ground black pepper 1 tsp salt (or more, to taste. I don't cook with much salt so 1 tsp is enough for me). Fry Light spray. Method- Add Fry Light to a large stew pan on medium heat and add the onion, carrot, mushrooms, red/green pepper and celery and stir fry until starting to soften.
- Remove the veg from the pan and spray the pan with more Fry Light. Add your meat and stir fry until it's well browned. If you're using fresh garlic, add it a minute before the end to cook it but don't let it burn, it will turn bitter.
- Add the veg back to the pan and add the remaining ingredients (this is when you'd add the garlic powder if that's what you're using). Allow to come to a gentle boil and then cover and simmer on VERY low heat for a good hour or more. If you have a heat diffuser (mentioned in my Simmer Down post), this is the time to use it.
Once you've enjoyed your sauce with some pasta, why not use the leftovers to make Easy Chilli, Easy Keema Peas or Cheats Minestrone?
Breakfast Sliced banana, 1/2 pot of Muller Light vanilla, cherry, chocolate yogurt, 35g Aldi nutty muesli (HEb), spoonful of stevia sweetener.
Lunch 4 rashers of smoked turkey bacon, 1 fried egg. Fried mushrooms and tomatoes. 1/2 tin of baked beans in tomato sauce 1 Linda McCartney italian vegetarian sausage, sliced (1/2 syn). 1 tbs Tesco reduced sugar tomato ketchup (1/2 syn)
DinnerPasta with bolognese sauce (includes carrots, peppers, mushrooms, celery, onion, tomatoes). 1 teaspoon grated parmesan (1/2 syn) Snacks 21g bag Sainsbury's Be Good to Yourself Cheddar & Onion snacks (5 syns) 1 apple, diced, with 30g sliced mature cheddar (HEa)
Syns for the day - 6 1/2
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