Fisherman's Soup

If you love fish and seafood you with love this soup, light and refreshing, but warming on a cold winters night! Synfree on extra easy, and very filling, full of protein from the fish and there's superfree in there too.
You will notice in my method that i cook the squid for a long time, with squid it either has to be quickly seared or simmered for at least 30 minutes for it be tender.

This recipe makes 2 large bowls or 4 for starters.

Ingredients

1 onion finely diced
2 garlic cloves finely chopped
1 red pepper finely diced
1 large carrot finely diced
½ tsp chilli flakes or more if you like it hotter
1 tin tomatoes
750ml fish stock
1 tsp dried oregano
½ tsp celery salt
1 tsp paprika
salt and pepper
2 tbsp capers
1 packet frozen prepared squid, i get mine from Asda, cut into rings, use the tenticules too.
2 tilapia fillets
20 large shrimp
Basil to serve


Method

In a large pot sprayed with frylight fry the onions until soft, add the carrot, pepper, garlic and chilli flakes, fry for 4 minutes. Pour in the tomatoes and stock then add the herbs and spices.
Add the capers and squid, bring to a boil then simmer for 30 minutes. Add the shrimp and tilapia and simmer until they are cooked through then serve.

Spicy Beef and Red Pepper Soup with Giant Cous Cous

Soup!!! Think i may have to start a page for soups, there is nothing like a hot steaming bowl in this weather and when it's got a little kick it makes it all the better!!
To bulk this dish out i added some giant cous cous and it was fab! It didn't make it heavy but made it slightly more filling.
You could add rice or orzo to it also.
This dish is synfree on extra easy, so even better, you could use some of your syns for a nice chunk of bread to mop the bowl out!!

I managed to make 6 portions out of these ingredients.

Ingredients

1 kg minced beef 5% fat or less
1 onion finely diced
2 red peppers finely diced
2 garlic cloves finely chopped
1 red chilli deseeded and finely chopped
1 tin tomatoes
500ml passata
500ml beef stock
500ml vegetable stock
1 tsp smoked paprika
1 tsp dried basil
1 tsp dried parsley
1 tsp dried oregano
one large handful of giant cous cous

Method

In a large pot sprayed with frylight brown the minced beef then remove. Add the onions to the pot and fry until soft, then add the peppers, chilli and garlic fry for 2 minutes. Add the rest of the ingredients apart from the cous cous, bring to a boil, return the mince to the pot, cover and simmer for 30 minutes. Stir in the cous cous and cook for about 15 minutes until it is cooked.

I like to serve mine with some avocado and goats cheese, but remember to syn them if you do.

Squid, Shrimp and Chorizo with Feta and New Potatoes

You may have started to notice that i love seafood and spicy food, well here is a recipe that combines the two and is so tasty!!

You've got the tender sweet shrimp and squid, with the spicy kick of chorizo and chilli, then a salty bite from the feta. Its a party on your taste buds!!

6.5 syns for the whole pot on extra easy, which served 2 in our house.

Ingredients

1lb new potatoes

100g cooking chorizo sliced and half mooned 6.5 syns per 100g

1 red chilli sliced thinly

2 garlic cloves finely chopped

2 red peppers jarred or fresh sliced (i used jarred)

20 peeled raw shrimp

8oz squid cleaned and cut into rings

1 tsp paprika

juice of ½ lemon

10 cherry tomatoes halved

90g feta healthy A

Method

Cut the new potatoes in half and boil until they are tender.

In a frying pan sprayed with frylight, fry the chorizo until it is golden, remove from pan, add the new potatoes to the pan and fry until crispy, remove from pan and keep warm in the oven.

Turn the heat up high and fry the squid for 1 minutes until cooked, don't overcook, remove from pan.

Add the shrimp to the pan and fry for 1 minute add the red pepper, chilli, garlic and paprika, fry for 1 minute then add the cherry tomatoes, squid, and potatoes back to the pan, sprinkle over the lemon juice, remove from the heat and crumble in the feta and serve.

Chicken and Rosemary Casserole

I love the winter when all the one pot and warming comfort foods come out, just like this lovely chicken casserole, just what you need on a cold frosty night.

This is a cheats casserole though as it doesn't need hours of cooking.

Ingredients

4 chicken breasts roasted with rosemary

4 rashers of bacon with all fat cut off sliced

1 onion chopped

8oz mushrooms sliced

bunch of asparagus

600ml chicken stock

1 sprig rosemary finely chopped

1 tbsp flour 3.5 syns

½ tsp celery salt

fresh ground black pepper

Method

Fry the onions until they are soft, add the bacon and mushrooms and fry until golden, stir in the flour celery salt, pepper and rosemary and cook for 2 minutes, pour in the stock and bring to a boil, return to a simmer and add the asparagus and simmer for 20 minutes, until the asparagus is cooked and the sauce has thickened, and serve.

Tomato and Fennel Soup

When you're feeling under the weather and need something comforting to eat but don't have the energy to spend a long time stood in the kitchen, then this soup is perfect!!

It is quick and easy to make and warm and comforting to eat, especially if it's served with a grilled cheese sandwich........

Syn free on extra easy (just the soup)

Ingredients

1 large onion sliced
1 large fennel bulb thinly sliced
2 garlic cloves finely chopped
1 tsp mixed herbs
1 litre passata
500ml vegetable stock
salt and pepper to taste

Method

In a large pan sprayed with frylight, fry the onions and fennel till soft and golden.
Add the garlic and fry for 1 more minute, sprinkle in the herbs and pour over the passata and stock bring to a boil then simmer for 30 minutes until the soup has thickened slightly. Season to taste and then blend the soup with a hand blender or in a blender, return to the heat and warm through.