Breakfast
Classic Big Breakfast – Photo by Gareth Morgans
Ready in 20 minutes
Serves 1
1 syn per serving

You’ll need:
2 Tesco Light Choices Low Fat Pork Sausages
2 rashers of lean back bacon, fat removed
1 tomato, halved
Fry Light
button mushrooms, halved
1 or 2 eggs
2 slices wholemeal bread (from a 400g loaf), toasted (optional)

1. Place the sausages under a medium grill for 10-15 minutes or until cooked.

2. Place the bacon under a medium grill until cooked.

3. Meanwhile, spray a non-stick pan with Fry Light and add the button mushrooms. Fry the mushrooms until softened.

4. Place the mushrooms to one side and fry the egg in the pan. Flip the egg over if you like it well done or leave ‘sunny side up’ for a runny yolk.

5. Assemble your breakfast on a large plate, adding the toast and some brown sauce or tomato ketchup if you fancy it (1 Syn per level tbsp).

Lunch
Red Pepper, Spinach and Sweet Potato Tortilla
– Photo by Gareth Morgans
Ready in 25 Minutes
Serves 4
Free on Extra Easy

You’ll need:
1 medium red onion, peeled and thinly sliced
2 small sweet potatoes, peeled,
halved and sliced into thin half moons
1 red pepper, deseeded and sliced
1 tsp dried rosemary
1 garlic clove, peeled and crushed
4 large eggs
57g/2oz baby spinach
Salt and freshly ground black pepper
Low calorie cooking spray
2 rounded tbsp quark
2 little gem lettuce, leaves separated
2 large tomatoes, sliced
1 medium carrot, peeled and grated
1/4 cucumber, thinly sliced

Preheat the oven to 200ºC/Gas 6.

2. Mix the red onion, sweet potato and red pepper together and place on a roasting tin lined with baking parchment. Roast the vegetables for 20-25 minutes, until they’re tender. Five minutes before the end of cooking time, add the rosemary and garlic and mix well. Remove the vegetables from the oven and reduce the temperature to 180°C/Gas 4.

3. In a large bowl, whisk the eggs and then add the roasted vegetables and the spinach and mix together well. Season to taste
drizzled over.

4. Preheat an 18-20cm diameter non-stick ovenproof frying pan on the hob. Once hot, spray the pan with low calorie cooking spray.

5. Pour in the eggs and roasted vegetables and then dollop the quark in small spoonfuls over the top. Let the tortilla set slightly on the hob for 1 minute, transfer to the oven and cook for 20 minutes, until set.

6. Remove from the oven and leave to cool. Serve with the lettuce, tomatoes, carrot and cucumber and a drizzle of fat free French dressing, if desired.

Dinner
Quorn Moussaka – Photo by Gareth Morgans
Serves: 4
0.5 Syns per serving:

You’ll need:
1 large aubergine, cut into 1 cm thick slices
1 large onion, finely chopped
2 garlic cloves, chopped
350g pack Quorn Mince
2 tbsp tomato puree
397g/14oz can chopped tomatoes
1 tbsp freshly chopped parsley
2 eggs, beaten
522g/1lb 2oz fat free natural yogurt
salt & ground black pepper
Fry Light, for spraying

1. Place the aubergine slices onto a clean paper towel and sprinkle with salt. Leave for 20 minutes then rinse with cold water and dry.

2. Meanwhile, dry fry the onion, garlic and Quorn Mince in a large heavy based saucepan. Add the tomato puree, canned tomatoes and parsley and simmer for approximately 30 minutes until tender. Transfer the mixture into an ovenproof dish.

3. Beat the eggs and yogurt together in a bowl and season to taste.

4. Place the aubergine slices on a grill pan and spray with Fry Light. Place under a preheated hot grill for 4-5 minutes each side. Arrange the aubergine on top of the Quorn mixture and pour the yogurt and egg mixture over. Bake in a preheated oven at 180°C/Gas 4 for 20-30 minutes until golden brown.

Dessert
Spanish Orange Cake – Photo by Jon Whitaker

Ready in 50 minutes
Serves 12
3.5 syns per serving

You’ll need:

For the cake:
4 eggs, separated
50g/2oz golden caster sugar
5 tbsp artificial sweetener
150g/5oz self-raising flour
1 tsp baking powder
2 tbsp finely grated orange zest
juice of 2 oranges

For the syrup
zest of 2 oranges, finely grated into long strips
juice of 2 oranges
1 tbsp arrowroot
4 tbsp artificial sweetener

To serve
fresh raspberries
long strips of grated orange zest

1. Preheat the oven to 190°C/Gas 5. Line a 20cm/8in cake tin with non-stick baking parchment.

2. Place the egg yolks, caster sugar, sweetener, self-raising flour, baking powder and orange zest and juice in a bowl and whisk until thick and pale.

3. In a separate bowl, whisk the egg whites until softly peaked then fold them into the egg yolk mixture. Spoon this mixture into the prepared cake tin and cook in the oven for 25-30 minutes or until the cake is risen and firm to the touch. Leave to cool.

4. Meanwhile place all the syrup ingredients in a saucepan with 90ml/3fl oz of water and bring to the boil, whisking constantly. When it starts to thicken, remove from the heat.

5. Drizzle the syrup over the cake and decorate with raspberries and grated orange zest. Cut into wedges to serve.

BBQ Special
Bacon Burger with BBQ Relish – Photo by James Murphy

Ready in 30 minutes
Serves 4
Free on Red and Extra Easy

You’ll need:
1 bunch spring onions
454g/1lb extra lean minced beef
2 tsp freshly chopped parsley
salt and freshly ground black pepper
half a small red pepper
2 ripe tomatoes
1 tsp barbecue seasoning
2 tbsp freshly chopped chives
4 rashers back bacon, all visible fat removed
green salad leaves
4 x 57g/2oz wholemeal rolls

1. Finely slice the spring onions, place in a bowl with the beef, parsley and seasoning. Combine with your hands and shape into 4 burgers about 10cm/4in in diameter. Cover and chill for 30 minutes.

2. Make the relish. Deseed and chop the pepper, chop the tomatoes, mix with the barbecue seasoning and chives, cover and chill.

3. Place the burgers under a medium/hot grill for 6-7 minutes on each side until cooked through. Add the bacon for the last 5 minutes of cooking. Layer the salad leaves, bacon, burger and relish in the rolls and serve immediately.

Snack
Grilled Vegetable Skewers – Photo by Peter Cassidy

Ready in 20 minutes, plus marinating
Serves 4
Free on green and extra easy

You’ll need:
41 garlic clove
1 tbsp each lemon and lime juice
1 tbsp balsamic vinegar
1 tbsp Worcestershire sauce
Salt and freshly ground black pepper
1 tsp chopped thyme
2 sweet potatoes
4 plum tomatoes
1 red and 1 yellow pepper
2 courgettes
1 red onion

1. Make the marinade: crush the garlic, and mix with the lemon and lime juice, vinegar, Worcestershire sauce, seasoning and chopped thyme.

2. Prepare the vegetables: peel, thickly slice and par-boil the potatoes; quarter the tomatoes; deseed and roughly chop the red and yellow pepper; slice the courgettes; cut the onion into wedges. Toss the vegetables into the marinade, cover and chill until needed.

3. Thread the vegetables onto skewers and cook over medium coals until lightly charred, turning regularly. Alternatively grill until tender.

Tip: Why not try replacing the sweet potato with chunks of meat, poultry or firm-fleshed fish to make a delicious Free Food alternative for Original days.

This recipe is not suitable for home freezing.