Fish & Coconut Curry

A really simple and easy curry to make – I normally use frozen basa fillets (I let it defrost before using). The syns in this recipe come from the coconut milk, please check the syns if you use a different brand. I get the coconut milk tins from B&M Bargains (4 for ¬£1 – a real bargain!) and it is just the right size. Each tin is only 7 syns, divided by 3 of us works out at less than 2.5 syns per serving. I used to buy the bigger tins of coconut milk and only use half a tin and throw the rest away, so I’ve stopped doing that. This curry is lovely served with coconut rice if you don’t mind using more syns.

Serves: 3

Syns: 2.5 syns per serving

Time Taken: 30 minutes

Difficulty: Easy

Fish & Coconut Curry

Fish & Coconut Curry

 

Ingredients

  • 1 medium onion, finely chopped
  • 3 cloves of garlic, finely chopped
  • 200g passata
  • 1.5 tbsp curry powder
  • 1/2 tbsp dried fenugreek leaves (methi)
  • 1 veg oxo cube, crumbled
  • 165ml tin Full Moon coconut milk
  • Firm white fish fillets

Method

Spray a pan with plenty of syn free spray oil and cook the onion till lightly golden. Add hot water if the onion starts to stick to the pan.

Add the chopped garlic and fry for another couple of minutes. Add the fenugreek leaves, curry powder, crumbled up oxo cube and passata and cook the spices down for about 10 minutes.

Add the coconut milk and the fish fillets and cook on a gentle heat. Try not to stir the fish too much or you’ll end up with broken pieces. Instead, gently shake the pan when you need to.

Served with boiled basmati rice and a speedy salad.

Banana & Date Smoothie

I know a lot of people usually struggle to eat Suhoor (pre dawn meal during Ramadan) so here is a recipe that although is quite high in syns. it is still within the recommended daily syns allowance. I like to use unsweetened almond milk for this recipe for a nutty flavour but you can use any other milk of your choice. Just remember to check what the health extra allowance is for the milk you’re using. Top tip: try to use the ripest banana you have as this will make the smoothie even sweeter without having to add any extra syns for sweetening the smoothie.

Banana & Date Smoothie

Banana & Date Smoothie

 

Serves: 1

Syns: 13 syns plus part of healthy extra A choice

Time Taken: 5 minutes

Difficulty: Easy

Ingredients

  • 1 ripe banana, chopped
  • 3 Medjool dates
  • 200ml unsweetened almond milk
  • Sprinkle of cinnamon

Method

Remove the pit from the dates and mix all the ingredients together. Serve immediately.

Cajun Chicken & Orzo

A simple dish ready in minutes and it is great cold too. This is lovely topped with some feta cheese as part of your healthy extra A choice. I topped mine with green chillies and cherry tomatoes.

Cajun Chicken & Orzo

Cajun Chicken & Orzo

 

Serves: 2

Syns: FREE

Time Taken: 30 minutes

Difficulty: Easy

Ingredients

  • 1 chicken breast, diced in small pieces
  • 1 red pepper, diced
  • 1 yellow pepper, diced
  • 1 carrot, peeled and diced
  • 1 medium red onion, finely chopped
  • 4 cloves garlic, finely chopped
  • 1 tbsp. Cajun seasoning
  • 1 tsp paprika
  • 1 tsp chilli flakes (optional)
  • 3 tbsp. tomato puree
  • Fresh parsley and coriander to taste, chopped
  • seasoning to taste
  • 250g orzo pasta

Method

Cook the pasta in boiling, salted water for around 9 minutes. Once cooked, drain the water (reserving some for later) and cool the pasta under cold water to stop it from sticking together whilst you cook the chicken.

Spray a pan with plenty of syn free spray oil of your choice and cook the onions for around 5 minutes till they start to golden. Add a little hot water if the onions start to stick to the pan. Add the garlic and the carrot and mix well. Cook until the carrot has softened slightly.

Add the diced chicken, Cajun seasoning, paprika, seasoning and chilli flakes (if using). Mix the chicken with the spices well.

Add the tomato puree, mix and let the chicken cook for around 15 minutes (cook for longer if your chicken pieces are bigger). Add some of the reserved water from the pasta to the chicken to stop it from drying out. Add the peppers in the last couple of minutes of cooking together with the parsley and coriander. Cook for another couple of minutes before adding the cooked pasta and mix it all well together.