syn-free

30
Jun
2011
Low Syn Life

Blue Cheese and Caramelised Onion Pasta

I love cheese, and I really love blue cheese but it's been all but absent from my diet since starting Slimming World. I was inspired to try it in this recipe after making the caramelised onions and I'm glad to report it worked! I'm happy to have found a way to enjoy blue cheese flavour without too many syns.

Serves 1 (but you can scale up as required)

Syn free on Extra Easy and Green (if using the cheese as a Healthy Extra, otherwise 6 syns)

Ingredients:

100g dried pasta

28g blue cheese (a strong one is good as you are using so little) (HEA or 6 syns)

1 large red onion, sliced

1 tablespoon balsamic vinegar

1 tablespoon water

1 tablespoon sweetener

Fry Light

Method:

  1. Gently cook the onions in Fry Light until they begin to soften, then add the balsamic, water and sweetener and contine to cook over a low heat until the liquid is gone and the onions are soft and caramelised (I cooked mine for at least 20 minutes in total)
  2. Meanwhile, cook the pasta according to the packet instructions
  3. Drain the pasta and then crumble in the blue cheese and stir to melt it a bit. Mix in the caramelised onions and serve.
05
Apr
2011
Low Syn Life

Diet Coke Chicken

This is a classic recipe for Slimming World followers - it sounds really bizarre, but have faith, it turns into a really tasty barbecue-style sauce, and best of all it's FREE! I served mine with vegetable rice, but it would work equally well in a pitta bread, on a jacket potato or with Slimming World chips.

Serves 4

Syn free on Extra Easy and Original

Ingredients:

400g sliced chicken breast

1 onion, diced

330ml can Diet Coke

6 tablespoons passata

Dash of worcestershire sauce

Fry Light

Salt and pepper to taste

Method:

  1. Heat a large saute pan and spray with Fry Light
  2. Add the chicken and onion and fry until beginning to colour
  3. Add the remaining ingredients and bring to the boil
  4. Simmer until the sauce thickens and reduces down to about half its volume - approximately 30 minutes
13
Mar
2011
Low Syn Life

(Almost) Syn-free Cake

This is a based on a recipe from one of my fellow class members - thanks Adam! The whole cake is half a syn, so even if you eat half of it, it's hardly worth counting. It's not a 'cake' as such, but considering the lack of syns it's a great way to satisfy a sweet or cake craving.

Serves 1-6 (depending on how greedy you're feeling!)

Virtually syn-free on all plans

Ingredients:

100g quark

4 eggs

5 tablespoons granulated sweetener

1 teaspoon baking powder (0.5 syns)

2 x 1 teaspoons vanilla extract

200g fromage frais

fruit of your choice, or you could use jam (2 syns per tablespoon)

Method:

  1. Separate the eggs and beat the whites until stiff
  2. In another bowl, mix the yolks, 1 teaspoon vanilla extract, baking powder, quark and 4 tablespoons of the sweetener
  3. Whisk half of the egg whites into the yolks mixture, then carefully fold in the rest
  4. Pour mixture into a tray lined with baking paper. Bake in a pre-heated 180C oven for 20 minutes or until golden and cooked
  5. Mix the fromage frais, 1 tablespoon sweetener and 1 teaspoon vanilla extract
  6. Spread the fromage frais mixture over the cooled cake and top with fruit (I used 150g raspberries) or jam
  7. Roll up and serve
13
Feb
2011
Low Syn Life

Salmon and Lentil Salad

This is what I made for my lunch today from what I could find in my cupboards and fridge - it would be great in a lunchbox. I think it would also work well with some broad beans or sugar snap peas added for next time.

Serves 2

Syn free on Extra Easy

Ingredients:

1 tin green lentils, rinsed and drained

200g cooked salmon, broken into chunks

1-2 roasted red peppers from a jar, sliced

half a small red onion, finely chopped (or a couple of spring onions would work well)

1 tablespoon lemon juice

1 tablespoon balsamic vinegar

1-2 tablespoons chopped coriander

Salt and pepper to taste

Method:

Mix all the ingredients together and serve!

30
Jan
2011
Low Syn Life

Syn-free Salmon Pâté

This is a really simple recipe, good as a spread on Ryvitas or toast for lunch, in a sandwich or as a dip with crudités. I had some with Pågen Wholegrain Krisprolls (2 syns each, or have 3 as an HEB), as shown in the picture.

Makes 2-4 servings, depending on how generously you want to use it

Syn-free on Extra Easy and Original

Ingredients:

200g cooked skinless and boneless salmon (use leftover cooked salmon, or buy precooked salmon fillets)

200g quark

Good pinch of dried chilli flakes or other spicy seasoning

1 tablespoon lemon juice

1 tablespoon chopped parsley or coriander (optional)

salt and ground black pepper to taste

Method:

Simply blend all the ingredients together in a food processor, or you can mash with a fork for a coarser texture. Check and adjust the seasoning and blend again.

05
Dec
2010
Low Syn Life

Lentil and Tomato Soup

This was my lunch today, just what's needed when it's -1C outside!

Serves 4

Syn-free on Extra Easy and Green

Ingredients:

1 tin tomatoes

1 large onion, chopped

1-2 cloves garlic, chopped

2 sticks celery, chopped

2 teaspoons ground cumin

pinch of cayenne pepper

140g red lentils, rinsed

750ml vegetable stock

salt and pepper

fat free natural yogurt, to serve

Method:

  1. In a large saucepan soften the onion, garlic and celery in a little of the stock or some Fry Light.
  2. Add the spices and some seasoning and cook for 1-2 minutes.
  3. Add the tomatoes, lentils and the rest of the stock and bring to the boil
  4. Simmer for 30 minutes until the lentils are soft
  5. Use a blender to process the soup until it's nice and smooth.
  6. Return to the pan and check the seasoning. Serve with a swirl of natural yogurt.
04
Dec
2010
Low Syn Life

Syn-free Pizza

There was much excitement in class today as we were all handed a recipe from our consultant Jackie for a syn-free pizza! Pizza hasn't featured anywhere near my diet in the last few months so I decided to try it this weekend (with a few tweaks of my own) and show you the results. I don't know if the picture does it justice but it was really delicious and tasted like a real treat!

This isn't so much a recipe as an idea that you can adapt and customise to your own tastes. As it uses both an HEA and HEB you'll probably find it easiest to fit this in on either a Green or Original day.

Serves 1

Syn-free + 1 HEA + 1 HEB

Ingredients:

57g wholemeal pitta bread (HEB)

1 clove garlic, cut in half (optional)

4 tablespoons passata with herbs

57g reduced fat mozzarella, or 42g mozzarella/reduced fat cheddar, grated (HEA)

Your choice of toppings e.g. ham, tomato, onion, tuna, sweetcorn, etc. (remember to count syns for any that aren't free)

Method:

  1. Heat the oven to 220C.
  2. Split the pitta bread into two halves, place on a baking tray and bake in the oven for 2-3 minutes to toast slightly
  3. Rub the cut side of the garlic clove over the pitta bread bases
  4. Spread the passata over the bread, add your toppings and the cheese
  5. Bake in the oven for 10 minutes until the cheese is golden

My topping in the picture above: tuna, onion, tomato, capers, anchovies (0.5 syns for 28g on Original)

01
Dec
2010
Low Syn Life

Smoky Sausage Pot

This is an easy everything-in-one-pot meal. It can be completely syn-free, depending on the sausages you use. I serve it with green beans, and maybe some couscous if I'm feeling really hungry.

Serves 4

Free on Extra Easy (if you use syn-free sausages, or count syns as appropriate)

Ingredients:

8 sausages (count syns if they are not syn-free)

1 large onion, chopped

2 carrots, sliced

450g potatoes, chopped into 2cm cubes (I don't bother to peel them)

2 teaspoons smoked paprika

1 tin chopped tomatoes

150ml chicken stock

1 teaspoon dried oregano

1 tin mixed beans, drained

Salt and pepper

Method:

  1. Grill the sausages until lightly browned all over.
  2. Place the onion, carrots, potatoes, paprika, tomatoes, oregano and stock into a large pan and bring to the boil.
  3. Slice the sausages into chunks and add to the pan with some seasoning.
  4. Reduce the heat, cover and simmer for 30 minutes until the vegetables are cooked.
  5. Stir in the beans and cook for a further 10 minutes
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