Quorn Goulash (Syn Free)


I spent a wonderful time with my fiancée in Prague over New Year and was surrounded by delicious food at their huge Christmas market. One of my favourites was goulash served in a hollowed out loaf of bread, which was extremely ‘syn-ful’.

Recently I started craving the deliciously warm and comforting goulash, but decided to give it a syn free and vegetarian twist.

Makes enough for 4



1 x 300 g bag of Quorn steak strips

1 x large onion, peeled and finely chopped

1 x 400g can of chopped tomatoes

250 g mushrooms, thickly sliced

2 red peppers, diced

3 tbsp of smoked paprika

0.5 tsp caraway seeds

1 tbsp mixed herbs

100 g 0% fat fromage frais

Salt and pepper to taste


1. Place tomatoes, onions and herbs and spices into a large sauce pan over a high heat and bring to the boil, then reduce the heat and simmer for 10 minutes.
2. Add the mushrooms, peppers and Quorn steak strips and cook for a further 20 minutes.
3. Beat the fromage frais and pour over the goulash and serve immediately with boiled rice or your choice of free veggies if following SP.


KFCish Baked Chicken (3 Syns or 0.5 HexB)


Ah, Valentines day! A romantic day to say how much you love your partner or a money making scam, where the only winners are the card shops? Suzanne and I are more in the first category, but ultimately we are massive romantics, which is why each year we celebrate Valentines day in our own special way. Usually by making each other cards, watching non-romantic films (last year we did the entire Hobbit trilogy and the year before a Thai horror film called Shutter!) and eating a bucket of fried chicken.

This year, we decided early on we wanted to do the same as previous years, but with us both trying to eat healthy we looked for an alternative. Luckily I saw in a Slimming World cook book, ‘Fake Aways’ an interesting idea for KFC styled chicken that was baked and not fried. I decided to go one step further and hunt out the Colonel secret recipe. You’ve got to try this, it tasted as good as the real thing but without the grease, sticky hands and self loathing that comes from visiting the real KFC!

Serves 2, especially with syn free baked beans and skinny fries.


2 chicken breasts, cut lengthways into  4 strips

2 slices of wholemeal bread (400g loaf)

1 Egg, beaten

2 tbsp paprika

1 tbsp onion salt

1 tsp celery salt

1 tsp dried sage

1 tsp garlic powder

1 tsp allspice

1 tsp ground oregano

1 tsp chili powder

1 tsp black pepper

1 tsp dried basil

1 tsp dried marjoram


  1. Pre heat the oven to 200°C
  2. Tear the bread into strips and place in a food processor and pulse until it becomes fine crumbs.
  3. Add the spices and pulse until combined, transfer the seasoned breadcrumbs to a dish.
  4. Dip the chicken strips into the egg to coat followed by the breadcrumbs, ensuring an even coating.
  5. Bake for 15 minutes, then turn and bake for 15 minutes more. Keep turning until the breadcrumbs are nice and dry and forming a delicious crust.
  6. Serve with Slimming World fries and baked beans

You can mix and match the herbs and spices to your own taste. Please let me know if you’ve tried this and how it is was.



Courgette and Fish Curry (Syn Free)


I love to cook curry, but this one is by far the quickest I’ve ever done. It uses frozen fish, so it doesn’t even require much preparation.

I use this special curry powder from Malaysia that my Fiancée gets sent from her mom, but absolutely any curry powder will do.

Serves 4, if served with rice or 2 on its own



1 large onion, peeled and finely diced

4 garlic cloves, peeled and crushed

Thumb sized piece if ginger, peeled and finely chopped

1 chilli, deseeded and finely sliced

2 tbsp curry powder

200 ml vegetable stock, made up as per instructions

250 g baby courgettes, cut into quarters lengthways

6 cherry tomatoes, halved

400 ml passata

200 g 0% fromage frais

Small bunch of fresh coriander, finely chopped

2 fresh mint leaves, finely chopped

2 large frozen fish fillets


1. Place the onion, garlic, ginger, chilli, curry powder and stock in wok or large non stick sauce pan.
2. Bring to the boil over a high heat, then reduce the heat to low and simmer for 5 minutes.
3. Add the courgettes, tomatoes and passata and bring back to the boil, then reduce the heat to low and simmer for 5 minutes.
4. Add the frozen fish fillets, bring back to the boil and simmer for another 15 minutes, until the fish is cooked through. If using fresh fish reduce the cooking time accordingly.
5. Stir in the chopped herbs and fromage frais, season with salt and pepper and serve immediately.

Spicy Stir Fried Broccoli, Mange Tout and Quorn in an Oyster Sauce (Syn Free)


I love this recipe, it has just enough heat and a ton of vegetables to satisfy most appetites, better still it’s 100% syn free.

I cook a lot of Chinese food, it helps that my Fiancée, Suzanne is from Malaysia and requests (read as demands) a lot of Chinese food and that we always have the Holy trinity of Chinese cuisine in the house… Ginger, garlic and a decent light soy sauce. The majority of my Asian themed meals are built around this combination, as you will see.

Serves 2, or 4 if paired with rice.



1 cal spray

4 cm piece of ginger, peeled and finely chopped

4 garlic cloves, peeled and finely chopped

1 large onion, peeled and finely diced

1 head of broccoli, florets cut into bite sized pieces

250 g mange tout, sliced diagonally

1 chilli, deseeded and finely sliced

300 mL vegetable stock, made up as per instructions

3 tbsp osyter sauce

2 tbsp light soy sauce


    1. Spray a large wok with 1 cal spray over a medium to high heat and add the onions, garlic, ginger and chilli. Quickly fry for 5 minutes and if the vegetable stick due to lack of oil add a splash of the stock. With the heat this will loosen everything up nicely.
    2. Add the broccoli and mange tout and fry for another 5 minutes, again add a splash of stock if the vegetable start to stick.
    3.  Add the remaining stock, the oyster sauce and soy sauce and bring to the boil.
    4. Turn down the heat at let simmer for 5 minutes and serve immediately, there is plenty of delicious liquor so have the rice ready to soak it all up

Well Nice Brussel Sprouts (Syn Free)

This will likely divide opinion as I know brussel sprouts are HATED by most people. I remember when I was growing up and my grandmother cooking brussel sprouts (only ever at Christmas, thank God!) and she used to boil the absolute arse off it, leaving all the goodness in the water and leaving all the goopy mess on the plate – yack!

It took me a while to go back to brussel sprouts and I’m glad I did because they are nutrient dense. They are an excellent source of vitamin C and vitamin K. They are a very good source of folate, manganese, vitamin B6, dietary fiber, choline, copper, vitamin B1, potassium, phosphorus, and omega-3 fatty acids. The cooking method used here keeps all the nutrients in the pan, without loosing the nutrients in the boiling water.

Makes enough for 4 people


400 g brussel sprouts
1000 ml of vegetable stock (either homemade or prepared as per packet)
2 cloves garlic, finely chopped
Cracked black pepper


1. Wash and trim the brussel sprouts and cut in half


2. Spray a large fry pan with 1 cal spray over a high heat.
3. Place each brussel sprout cut down into the pan and add the chopped garlic over the sprouts.
4. After a minute or two add enough of the stock to just cover the sprouts, at this point add a good few grinds of black pepper to taste.


5. When the stock has been absorbed keep slowly adding the stock until the whike litre has been fully absorbed. This should take between 5 and 10 minutes.
6. Serve immediately.


Let me know in the comments if you’ve tried it and liked it?

Syn Free Roasted Red Pepper Hummus with Vegetable Crudités


So, last week was ‘Free Food February’ at group and we were all asked to bring in some (hopefully syn free food). I was out on a date with W2B the day before so I needed something super quick to rustle up and this recipe really fit the bill. Not only is it quick to prepare, it’s all done in the food processor, so less washing up and is damn tasty too… win win! Everyone at group loved it and we’re fighting over who was going to take it home. Hummus usually has tahini and olive oil to loosen it up, whereas this just uses the water from the tin making it totally syn free on slimming world and tastes just as nice.

Makes enough for 4 people


400g Tin of chickpeas (drained, but retain the water)
2 Roasted red peppers  (I used ready roasted red peppers out of jar, as long as they are in brine or vinegar and not oil)
1 tsp paprika
1 tsp ground cumin
2 garlic cloves
Salt and pepper to taste
Selection of vegetable crudités (that’s fancy talk for veggie sticks, I personally love red pepper, celery and carrot sticks, but go crazy and experiment!)


Now this is the easy bit, put all the ingredients in a food processor and blitz it all together. Slowly add the retained water until the mixture loosens up and has hummus-like consistency. Serve it with a selection of your favourite veggie sticks and pile it high knowing the whole lot is totally syn free!