Two of my favourite foods, cottage pie and chilli con carne are combined to make this totally delicious chilli bean cottage pie.

Chilli Bean Cottage Pie

Serves 4
Syn Free

Ingredients

• Low-calorie cooking spray
• 1 onion, chopped
• 1/2 tsp dried oregano
• 1 tsp chilli powder
• 400g can chopped tomatoes
• 400g can red kidney beans, drained
• 220g swede, peeled
• 220g parsnips, peeled
• 400g potatoes, peeled
• 4 tbsp skimmed milk
• Salt & ground black pepper
• 120g Cheddar cheese, grated

Method

1. Spray a large non-stick saucepan with the low-calorie cooking spray, add the onion and cook for 3-4 minutes.
2. Stir in the oregano, chilli powder and tomatoes and cook for 10 minutes on a low heat.
3. Add the kidney beans and cook for a further 10 minutes until the mixture is fairly thick.
4. Transfer to an ovenproof dish. Meanwhile, cook the swede, parsnips and potatoes in a large pan of boiling water for about 15-20 minutes until tender.
5. Drain and mash with the milk.
6. Season to taste and spread over the chilli bean mixture. Sprinkle with the cheese and place under a preheated hot grill for 2-3 minutes until golden brown.

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Ant made these bean and rice burritos for us and we all really enjoyed them. No one noticed that he’d forgotten to put the rice in!

Bean and Rice Burritos

Serves 4
Syn free

Ingredients

• 150g dried long-grain rice
• 400g can red kidney beans in chilli sauce
• 400g can mixed pulses in water, rinsed and drained
• 2 tbsp tomato purée
• 1 tomato, finely chopped
• ½ red onion, finely chopped
• ¼ cucumber, deseeded and diced
• 125g fat-free natural Greek yogurt, to serve
• Lime wedges, to serve

For the wraps:

• 10 large eggs
• Salt and freshly ground black pepper
• Small handful of finely chopped fresh parsley
• Low calorie cooking spray

Method

1. Cook the rice according to the packet instructions then drain and keep warm.
2. Meanwhile, make the wraps. Crack the eggs into a large measuring jug, whisk until smooth and season with a pinch of salt. Stir in the parsley.
3. Spray a small non-stick frying pan with low-calorie cooking spray and place over a high heat.
4. When hot, pour in one-eighth of the egg mixture (or enough to just cover the bottom of the pan), tilting the pan to spread the egg around.
5. Cook for 1-2 minutes or until lightly browned underneath then flip over and cook for another 1-2 minutes.
6. Transfer the wrap to a baking sheet lined with baking parchment, cover with another sheet of parchment and keep warm. Spray the pan again with low-calorie cooking spray and make another seven wraps in the same way, adding each cooked wrap to the pile.
7. Heat a non-stick frying pan over a medium heat, add the kidney beans, pulses and tomato purée and warm through for 3-5 minutes.
8. Remove from the heat and season to taste.
9. Stir the beans into the rice and divide between the egg wraps.
10. Scatter over the tomato, red onion and cucumber, and roll up loosely (you might need to hold the wraps in place with cocktail sticks).
11. Serve hot with fat-free natural Greek yogurt and lime wedges to squeeze over.

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We love to serve this baked vegetable frittata with chunky sweet potato wedges and salad.

Baked Vegetable Frittata

Serves 4
Syn free

Ingredients

• Low-calorie cooking spray
• 8 spring onions, finely sliced
• 2 garlic cloves, peeled and crushed
• 1 red chilli, deseeded and finely chopped
• 6 tbsp drained and finely chopped bottled roasted red peppers
• 200g can sweetcorn kernels, drained
• 200g fresh or frozen peas
• 6 eggs, beaten
• 4 tbsp finely chopped fresh flat-leaf parsley
• 250g cooked macaroni
• Salt and freshly ground black pepper

Method

1. Preheat the oven to 180°C/160°C Fan/Gas 4.
2. Spray a medium-sized ovenproof flan or pie dish with low-calorie cooking spray.
3. Place all the ingredients in a large bowl and mix to combine. Season well and transfer to the dish.
4. Place in the oven and bake for 25-40 minutes or until the eggs have set and the frittata is golden brown.
5. Remove from the oven and stand for 15-20 minutes. Cut into wedges and serve with a crisp green salad.

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This chunky root vegetable hotpot is a cheap and hearty meal for those cold Winter evenings.

Chunky Root Vegetable Hotpot

Serves 4
Syn free

Ingredients

• 1 red onion, peeled and roughly chopped
• 4 celery sticks, roughly sliced
• 500ml vegetable stock
• 2 garlic cloves, peeled and thinly sliced
• 3 turnips, peeled and roughly chopped
• 2 carrots, peeled and roughly chopped
• 2 parsnips, peeled and roughly chopped
• 3 medium potatoes, peeled and cut into bite-sized pieces
• 60g yellow split peas
• 2 x 400g cans chopped tomatoes
• 300g small button mushrooms
• 2 rosemary sprigs
• Salt and freshly ground black pepper
• Freshly chopped flat-leaf parsley, to garnish (optional)

Method

1. Place the onion and celery and half of the stock in a large saucepan. Bring to the boil, reduce the heat and simmer for 10 minutes.
2. Add the remaining stock along with the garlic, turnips, carrots, parsnips and potatoes.
3. Bring back to the boil and add the split peas, tomatoes, mushrooms and rosemary.
4. Bring the mixture back to boil once again, reduce the heat, season well and simmer gently 20-25 minutes or until the vegetables are tender.
5. Sprinkle over the chopped parsley, if using, and serve immediately.

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I don’t know about you but when something says it’s cheesy, it needs to be cheesy so we increased the cheese in this Mexican cheesy bake to 120g of cheddar. I used it as one of my healthy extra portions.

Cheesy Mexican Bake

Serves 4
Syns per serving – 1.5

Ingredients

• 1 red onion, halved and cut into wedges
• 560g can new potatoes in water, drained and halved or quartered
• 400g can artichoke hearts in water, drained and quartered
• 2 large garlic cloves, chopped
• 1 red pepper, deseeded and cut into chunks
• 1 yellow pepper, deseeded and cut into chunks
• 2 celery sticks, thinly sliced
• 1 large courgette, cubed
• 1 tsp dried oregano
• 2 tsp sweet smoked paprika
• 2 tsp ground cumin
• Low-calorie cooking spray
• 400g can chopped tomatoes
• 200g plain quark
• 120g vegetable stock, cooled
• 40g reduced-fat Cheddar-style cheese
• A little freshly grated nutmeg

Method

1. Preheat your oven to 200°C/fan 180°C/gas 6.
2. Put the onion, potatoes, artichokes, garlic, peppers, celery and courgette in a shallow ovenproof dish and sprinkle over the oregano, paprika and cumin.
3. Season lightly and mix well, then spray with low-calorie cooking spray and bake for 15 minutes
4. Stir in the tomatoes and return to the oven for another 10 minutes.
5. Stir the quark and stock together to make a thick cream and drizzle it over the vegetables.
6. Scatter the cheese on top and bake for 10-15 minutes. or until golden and bubbling. Sprinkle with nutmeg and serve hot.

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Poor Ant had tears streaming while grating the onion for this cauliflower rosti pie!
It says it serves four people but it served 5 of us and there was even a portion left for Ant to have for his lunch the next day.

Cauliflower Rosti Pie

Serves 4
6 syns per serving if not using the cheese as a healthy extra.

Ingredients

• 700g potatoes, peeled and coarsely grated
• Salt
• 2 egg whites
• 1 onion, coarsely grated
• Low calorie cooking spray
• Steamed green beans, to serve

For the filling:

• 1 onion, finely chopped
• 3 garlic cloves, finely chopped
• 800g cauliflower florets, roughly chopped
• 150ml vegetable stock
• 1 tsp dried mixed herbs
• A small handful of fresh flat-leaf parsley, finely chopped, plus extra to garnish
• 120g Red Leicester cheese, grated
• 200g cherry tomatoes, halved
• 2 eggs, lightly beaten
• 1 tsp sweet smoked paprika

Method

1. Preheat your oven to 200°C/180°C Fan/Gas 6.
2. Place the potatoes in a colander and sprinkle lightly with salt. Set aside for 10 minutes, then squeeze out the excess water.
3. Mix together the potatoes, egg whites and grated onion.
4. Spoon into a 22cm rectangular pie dish and spread out evenly, lining the bottom and patting the mixture up the sides to make a ‘crust’.
5. Spray lightly with low-calorie cooking spray and bake for 15-20 minutes, or until lightly browned.
6. Remove from the oven, cover with foil and bake for a further 15-20 minutes.
7. Meanwhile, for the filling, spray a large frying pan with low-calorie cooking spray and place over a medium heat.
8. Add the chopped onion, garlic and cauliflower, and stir in the stock.
9. Cook for 10-12 minutes, or until the cauliflower has started to soften.
10. Allow to cool, then stir in the dried herbs, parsley, half the cheese, the tomatoes and the beaten eggs.
11. Remove the pie crust from the oven. Spoon in the cauliflower mixture, and sprinkle with the remaining cheese and the smoked paprika.
12. Bake for a further 25-30 minutes, or until lightly browned. Serve with plenty of green beans.

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Bangers and mash pie with a cheese topping sounded just delicious to me so we had to try this recipe. We used Quorn sausages but you can choose your favourites. Just remember to syn them if needed.

Cheese Topped Bangers and Mash Pie

Serves 4
Syns per serving – 6 syns if not using the cheese as one of your healthy extras.

Ingredients

• Low-calorie cooking spray
• 1 onion, finely chopped
• 2 garlic cloves, crushed
• 8 Quorn sausages, roughly chopped
• 400g can chopped tomatoes
• 400g can mixed beans, drained and rinsed
• 200g mixed vegetables
• 3 tbsp soy sauce
• Salt and freshly ground black pepper
• Freshly chopped herbs, to garnish

Topping

• 900g potatoes, peeled and roughly diced
• Salt and freshly ground black pepper
• 2 tbsp fat free fromage frais
• 1 egg, beaten
• 120g Cheddar cheese, grated
• Pinch of grated nutmeg
• 4 tbsp dried parsley

Method

1. Preheat the oven to 180ºC/160°C Fan/Gas 4.
2. Boil the potatoes in lightly salted water for 15-20 minutes until soft.
3. Drain and mash with the fromage frais, beaten egg, cheese, nutmeg and dried parsley. Season well and set aside.
4. Spray a pan with low-calorie cooking spray and cook the onion, garlic, sausages and tomatoes.
5. Stir and cook for 20 minutes.
6. Add the mixed beans, mixed vegetables and soy sauce, season and pour into an ovenproof dish.
7. Carefully spread the potato mixture over the top.
8. Cook in the oven for 25-30 minutes until the topping is lightly browned. Serve garnished with the freshly chopped herbs.

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