Category Archives: Syn free

Syn Free Meatball Marinara…


Syn Free Meatballs

  • 380 g Lean Minced Beef (I used Venison because we have a lot of that at the moment)
  • 1/2 small Onion grated
  • 2 cloves Garlic crushed
  • 1/2 tsp Cumin
  • 2 tbsp Fresh Parsley chopped
  • Salt
  • Freshly Ground Black Pepper
  • 1 Egg beaten


  • 2 tins Cirio Tinned Chopped Tomatoes
  • 2 large Carrots
  • 1 Onion
  • 1 stick Celery
  • 4 good sized Mushrooms
  • 1 Courgette
  • 2 to 3 cloves Garlic
  • 1 tbsp Tomato Puree
  • 1 good pinch Dried Oregano
  • 1 good pinch Dried Basil or 1 handful of fresh. chopped basil
  • Frylight
  • 1 Veg stock Cube
  • Freshly Ground Black Pepper to taste
  • Salt to taste

  1. Put the minced beef, onion, garlic, cumin, parsley and seasoning in a large bowl and mix well together. Bind with the beaten egg and then divide into equal portions.
  2. Roll each one into a small ball, using your hands
  3. Finely chop all the veg and garlic, you can blitz it in a food processor for a few seconds
  4. If you’re using an Instant Pot, set it to sauté, and add a few sprays of low calorie cooking spray then the chopped veg. If you’re not using an Instant Pot, just sauté the veg in a frying pan
  5. When the veg starts to soften add the meatballs and continue to cook until they start to brown
  6. Add the chopped tomatoes, tomato puree, stock and herbs to the Instant Pot and set to Slow Cook for 4-5 hours on medium heat (or transfer the veg and meatballs to the slow cooker, along with the chopped tomatoes, tomato puree, stock and herbs and slow cook for 4-5 hours)
  7. Adjust the seasoning if necessary and serve with rice, pasta, or if you’re having an SP Day some butternut squash and courgette spaghetti

Chicken & Garlic Casserole…

We had this for dinner tonight….It was nice. It was tonight Chicken, Lemon & Garlic Casserole but the considered opinion was that there should be no Lemon in it (I used preserved Lemons which is maybe where I went wrong but I don’t think the lemon flavour went right). So next time it’s going to be just Chicken and Garlic. Other than that it was good. I used Chicken breasts this time (because it was what I had) next time I will use thighs
because they don’t dry out I dishes like these. I added 500g Orso pasta (looks like big rice)20 minutes before it was due to finish and we had it with beans. The recipe is meant to do 4 but with the pasta added it easily did the 3 of us and I made up 2 takeaway containers so I can take it to work at night.
I actually did ours in the oven (180C) for about 30 minutes not on the stove top but either way would be easy – it just happened I was making other things at the same time.


  • 900 g skinless and boneless chicken thighs
  • 2 onions
  • 2 large carrots
  • 200 g green beans
  • 4 to 5 sprigs of tarragon
  • Low calorie cooking spray
  • 1 bulb of garlic
  • 700 ml chicken stock
  • Salt and freshly ground black pepper




  1. Cut the chicken into chunks. Peel and chop the onions. Peel the carrots and cut into thick batons. Chop the tarragon.
  2. Spray a large non-stick casserole dish with low calorie cooking spray. Place over a high heat. Add the chicken pieces and cook until lightly browned on all sides.
  3. Add the onions, carrots, garlic bulb, stock and Bovril concentrate. Season well and bring to the boil. Reduce the heat to medium-low, cover tightly with the lid and cook gently for 25 minutes.
  4. Remove from the heat and discard the garlic bulb. Serve sprinkled with tarragon.




Or grate  / peel the garlic and don't remove it.

Moroccan Chicken Stew…

  • Low calorie cooking spray
  • 1 red pepper, chopped
  • 2 carrots, peeled and chopped
  • 1 small onion, chopped
  • 2 cloves garlic, crushed
  • 4 boneless, skinless chicken breasts, cut into chunks
  • 1/2 tsp Ras-el-Hanout seasoning
  • 400 g can chopped tomatoes
  • 1 tsp sweetener
  • 150 ml chicken stock
  • 400 g can cannellini beans, drained and rinsed
  • 100 g frozen peas
  • Salt and freshly ground black pepper

  1. Spray a large non-stick frying pan with low calorie cooking spray, place on a medium-high heat and fry the pepper, carrots, onion and garlic for 5-6 minutes until softened, stirring frequently. Add the chicken and cook for 2 minutes. Sprinkle the ras-el-hanout seasoning over the ingredients in the pan and cook for another 2 minutes. Add the chopped tomatoes, sweetener and stock. Reduce the heat and simmer for 15 minutes, stirring occasionally.
  2. Add the beans and peas. Simmer for another 5 minutes, until the sauce has thickened. Season to taste with salt and pepper and serve.


This according to a pinch of nom is Syn Free.

Tip: If you’re having an Extra Easy SP day try swapping the beans for plenty of Speed Veg . I haven’t really got my head round the Extra Easy stuff just yet I’m kind of sticking to Red/Green.

Syn Free One Pot Mediterranean Chicken Orzo..

We had this tonight…OMG…it was delicious!! The whole family loved it – and that is important to me – it’s important because it means I only need to make one meal and when I’m planning our menu’s (because yes I do that and I write it up on a black board because then they go and look at that rather than keep asking me what’s for tea Winking smile )


  • 6 Chicken Thighs skin removed
  • 1.5 tsp Paprika
  • 1.5 tsp Ground allspice
  • 0.5 tsp Ground Turmeric
  • 1 tsp Salt
  • 1 Onion diced
  • 1 Carrot diced
  • 1 Celery diced
  • 4 Mushrooms sliced – but keep them chunky
  • 6 cloves Garlic left whole
  • 1 handful Cherry Tomatoes
  • 1 Lemon juice only
  • 250 g Orzo
  • 1 handful Flat-leaf Parsley Leaves roughly chopped
  • 500 ml Chicken stock 500ml of water and 1 stock cubes
  • Frylight

  1. Coat the chicken thighs with the paprika, ground allspice, turmeric and salt and leave for 10 mins. In the meantime chop the veg
  2. Spray a large pan with some Frylight and heat gently
  3. Cook the chicken until they start to brown. Turn them over and brow the other sides
  4. Set the chicken aside
  5. Add a few more sprays of Frylight to the pan, then fry off the onion, carrot, celery, garlic and mushrooms until the onion is soft
  6. Add the tomatoes, lemon juice, 100ml of the chicken stock, return the chicken back to the pan and place in the oven with a lid on (or covered with foil) for 30 mins at 180C
  7. Carefully remove the pan from the oven, add the orzo, parsley and the rest of the stock, stir, and return to the oven for 20 mins – with the lid off!!!

I’ve got quite a few recipes from here…the information has been invaluable and the Facebook page it great for support, getting together with others to share /ask questions…


  • Serves 1
  • Prep Time: 5 min
  • Total Time: 5 min
  • Syn Free


  • 35g Porridge Oats
  • 4tbsp Fat Free Plain Yogurt (or fat free vanilla yogurt if you don’t want to add honey)
  • 3tbsp Pumpkin Puree
  • 1tsp Cinnamon
  • 1/4tsp Nutmeg
  • 1/4tsp Allspice
  • 1/4tsp Ground Cloves
  • 1/3tsp Ground Ginger
  • 1tsp Honey
  • 1x Apple (chopped into small pieces)


  1. Layer the oats and yogurt at the bottom of your jar.
  2. Add the spices and honey & then add the pumpkin puree.
  3. Add half of the apple and sprinkle a bit more cinnamon on top.
  4. Mix together and then add the rest of the apple.
  5. Seal the jar and pop it in the fridge overnight.

Syn Free Veg Curry…


Prep time: 20  min

Cook time: 1 hour

Total time: 1 hour   20 min

Number of Servings: 4 servings


  • 2 onions, sliced
  • 2 garlic cloves, crushed
  • 550ml vegetable stock
  • 1 fresh red chilli, de-seeded and finely chopped
  • 1 x 2½cm piece fresh root ginger, peeled and chopped
  • 1 tsp turmeric
  • 110g button mushrooms
  • 1 aubergine, cubed
  • 110g cauliflower florets
  • 110g broccoli florets
  • 150g fat free natural yogurt
  • Salt and ground black pepper
  • 2 tbsp chopped coriander leaves

For the spice mixture:

  • 2 tbsps cumin seeds
  • 1 tbsp coriander seeds
  • 1 tbsp cardamom seeds
  • 1 tsp mustard seeds
  • 4 cloves


  • Make the spice mixture by grinding all the spices together in an electric grinder or with a pestle and mortar.
  • Put the onions, garlic and half of the stock in heavy saucepan. Cover and bring to the boil for 5-10 minutes. Uncover and simmer for 20-30 minutes until the onions are tender, golden and syrupy.
  • Add the chilli, ginger, turmeric and ground spice mixture. Cook gently for 2-3 minutes to allow the spices to release their aroma. Add the mushrooms, Eggplant and cauliflower with the remaining stock. Cover the pan and simmer for about 20 minutes.
  • Meanwhile, cook the broccoli separately in boiling salted water until just tender and still a lovely bright green. Drain and add to the curry with the yogurt. Stir in very gently over the lowest heat possible and heat through gently. Do not allow to boil or the yogurt will curdle.
  • Check the seasoning and serve.