Apple and Blackberry Crisp
Ready in 35-40 minutes
Serves 4
8 1/2 syn per serving

You’ll need:
4 eating apples, peeled, cored
and cut into bite-sized pieces
100g/3½oz pitted cherries in juice, drained
2-3 tbsp artificial sweetener
1 tsp ground cinnamon
4 tbsp water
fat free natural fromage frais, to serve
1 level tsp icing sugar, to dust (optional)
for the ‘crisp’ topping
57g/2oz self-raising wholemeal flour
2 tsp ground cinnamon
¼ tsp all-spice
2 tbsp artificial sweetener
4 level tbsp low fat spread

1. Preheat the oven to 190°C/Gas 5. In a large bowl mix the apples, cherries, sweetener, cinnamon and water until well combined and place in four individual, shallow, ovenproof pie dishes (or you can use 1 large one).

2. To make the topping sift the flour, cinnamon, all-spice and sweetener into a bowl and rub in the spread with your fingers until the mixture resembles breadcrumbs. Spoon this mixture over the fruit.

3. Bake in the oven for 15-20 minutes or until the topping is crisp and golden. Dust with icing sugar, if using, and serve immediately with very low fat fromage frais, sweetened with artificial sweetener or low fat custard (1 Syn per 2 level tbsp), if desired.

Easy Tuna Pasta Bake
Ready in 25 minutes
Serves 4
3 syns on extra easy
8 syns on green
19 syns on original

You’ll need:
340g/12oz dried fusilli pasta
1 small leek, trimmed and thinly sliced
100g/3½oz frozen spinach
100g/3½oz frozen sweetcorn
250g tub quark
170g/6oz fat free natural fromage frais
400g canned tuna chunks
in brine/spring water, drained
85g/3oz reduced fat Cheddar, grated
salt and freshly ground black pepper
2 courgettes, sliced, to serve

1. Preheat the grill to its highest setting.

2. Cook the pasta in a large pan of lightly salted boiling water for 8 minutes. After 4 minutes, add the leek, spinach and sweetcorn, making sure the water comes back the boil quickly. Drain the pasta and vegetables and place back in the pan.

3. Stir the quark, fromage frais and tuna chunks into the pasta with half of the cheese and some seasoning.

4. Spoon the pasta into a large ovenproof dish, sprinkle over the remaining cheese and place on a baking tray.

5. Grill for 10 minutes until the cheese is melted and browning.

6. Meanwhile, steam the courgettes for 6-7 minutes. Serve alongside the pasta bake.

Jacket Potatoes with Smoky Bacon and Tomato Topping
Ready in 1 hour
Serves 4
1 1/2 syns on extra easy
7 syns on green
8 syns on original

You’ll need:
4 x 283g/10oz baking potatoes, scrubbed
½ cucumber, halved,
deseeded and thinly sliced
½ lemon
1 tbsp finely chopped dill
salt and freshly ground black pepper
397g/14oz smoked back bacon,
trimmed of all visible fat and chopped
1 small onion, peeled and thinly sliced
255g/9oz cherry tomatoes, halved
2 tbsp passata
½ level tsp Dijon mustard
½ tsp Worcestershire sauce
1 level tbsp tomato purée
227g/8oz spinach


1. Preheat the oven to 200°C/Gas 6. Prick the potatoes all over with a fork and place directly on the oven shelf. Cook them for 1 hour.

2. Squeeze the lemon juice over the cucumber, sprinkle with the dill and seasoning to taste and mix well. Set aside.

3. Fifteen minutes before the end of the potatoes’ cooking time, place the bacon and sliced onion in a large saucepan.  Cook over a high heat for 10 minutes, stirring frequently. Add the halved cherry tomatoes and passata and cook for 5 minutes.

4. Whisk the mustard, Worcestershire sauce, tomato purée and 6 tablespoons of water together. Add it to the bacon and tomato mixture and cook for 30 seconds.

5. Steam the spinach, or cook in the microwave, and drain.

6. Remove the potatoes from the oven and cut each one in half. Spoon the bacon and tomato mixture over the top and serve with some cucumber salad and a portion of spinach on the side.

Quick Spinach, Tomato and Chicken Curry
Ready in 30 mins
Serves 4
13 syns on Green

You’ll need:
low calorie cooking spray
1 onion, peeled and
finely chopped
2 tbsp madras curry
powder (or mild or medium
curry powder)
1 tsp ground cinnamon
8 chicken thigh fillets,
skinned and cut into
bite-sized pieces
400g can chopped tomatoes
200ml chicken stock
200g frozen chopped
spinach, defrosted
salt and freshly ground
black pepper
8 tbsp fat free natural yogurt
chopped coriander,
to garnish
rice, to serve (optional)

1. Spray a deep lidded non-stick frying pan with low calorie cooking spray and place over a high heat.

2. Add the onion and stir-fry for about 2-3 minutes, then stir in the curry powder and ground cinnamon and stir-fry for 1 minute.

3. Add the chicken pieces and the tomatoes, stock and spinach, cover and cook for 15-20 minutes until cooked through. Season well and remove from the heat.

4. Stir in the yogurt, garnish with the chopped coriander and serve with boiled white rice.

Rich Beef Stew with Mustard Mash
Ready in 3 hours
Serves 4
Syns - Free on Extra Easy

You’ll need:
794g/1lb 12oz lean stewing beef,
cut into bite-sized pieces
2 garlic cloves, peeled and crushed
2 onions, peeled and roughly chopped
4 large carrots, peeled and roughly chopped
596ml/21fl oz beef stock
salt and freshly ground black pepper
1 bay leaf
2 tsp dried mixed herbs
chopped parsley, to garnish
steamed cabbage, to serve
for the mustard mash
908g/2lb potatoes, peeled and cut into chunks
142ml/5fl oz hot water or beef stock
1 level tsp mustard

1. Preheat the oven to 160°C/Gas 3. Heat a large, heatproof casserole dish over a medium heat. Add the beef and stir-fry until brown on all sides. Add the garlic, onions, carrots and stock. Season well and add the bay leaf and dried mixed herbs. Cover tightly and cook in the oven for 2-2½ hours, stirring occasionally, until the beef is meltingly tender.

2. Meanwhile make the mash by boiling the potatoes in a large saucepan of lightly salted water for 15-20 minutes or until tender. Drain and return to the saucepan with the hot water or stock and mustard. Mash until smooth and then season well.

3. Spoon the mash into warmed serving plates or bowls and ladle over the stew. Garnish with chopped parsley before serving with steamed cabbage.

Turkey Meatballs with Herbed Tagliatelle
Ready in 90 mins
Serves 4
Syns - free on Extra Easy

You’ll need:
511g/1lb 2oz lean minced turkey
3 garlic cloves, peeled and crushed
1 tsp ground cumin
2 tsp ground cinnamon
salt and freshly ground black pepper
steamed sugar snap peas, to serve
for the sauce
1 small onion, peeled and finely chopped
1 garlic clove, peeled and crushed
1 carrot, peeled and finely chopped
2 celery sticks, finely chopped
2 x 400g cans chopped tomatoes
for the herbed tagliatelle
340g/12oz dried tagliatelle
6-8 tbsp finely chopped mixed herbs
(parsley and tarragon)

1. Place the minced turkey, garlic, cumin and cinnamon in a bowl and, using your hands, mix until well combined. Season well. Cover and chill in the fridge for 1 hour to allow the flavours to develop.

2. Meanwhile make the sauce by placing a large, non-stick frying pan over a high heat. Add the onion, garlic, carrot and celery, stir and cook over a medium heat for 6-8 minutes. Stir in the tomatoes and bring to the boil. Reduce the heat, cover and simmer gently for 25-30 minutes, stirring occasionally. Season well.

3. For the meatballs; make small walnut-shaped balls from the mince mixture. Add the meatballs to the sauce mixture. Stir to coat evenly and simmer gently for 12-15 minutes or until cooked through.

4. While the meatballs are cooking make the herbed tagliatelle by cooking the pasta according to the packet instructions, drain well, stir in the chopped herbs and season well.

5. Divide the herbed tagliatelle between four warmed plates and top with the meatballs. Serve immediately with the sugar snap peas.