Miso Chicken and Vegetable Noodle Soup

Serves: 2
Ready in: 30 minutes
Syns: 0 (when using Free Food ingredients and checking your miso paste)

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Ingredients:

• 2 chicken breasts, thinly sliced

• 2 garlic cloves, minced

• 1 tsp fresh ginger, grated

• 1 litre chicken stock (using a stock cube is fine)

• 1 tbsp white miso paste (most are syn-free in small amounts, but double check your brand)

• 1 tbsp low-sodium soy sauce

• 1 tsp rice vinegar or white wine vinegar

• 1 carrot, peeled into ribbons

• 3 Broccoli stalks

• 1 pepper, sliced into thin strips

• 2 nests dried wholewheat noodles or rice noodles (check they’re syn-free)

• 1 spring onion, chopped

• Coriander or chilli flakes for garnish (optional)

• Low-calorie cooking spray

Method:

1. Spray a large pan with cooking spray and gently cook the garlic and ginger for 1 to 2 minutes, just until fragrant.

2. Add the chicken and cook for 5 minutes or so, until it starts to colour.

3. Stir in the chicken stock, soy sauce, vinegar and miso paste. Make sure the miso dissolves properly.

4. Let it simmer for 10 minutes, then add the noodles, carrots, and pepper

5. Cook everything together for another 5 minutes, or until the noodles are soft and the veg is just tender.

6. Taste and adjust seasoning if needed. Serve hot, topped with spring onions and a little coriander or chilli if you like a kick.

Notes:

• This soup is ideal if you’re looking for something filling but still totally on plan.

• If you’re veggie, you can swap the chicken for firm tofu (just remember to check syns if using marinated versions).

• One of those quick and handy dinners that feels way more comforting than the effort it takes. Perfect for chilly evenings or when you just need something warm and savoury.

Healthy IKEA style meatballs (updated for 2025)

Ikea meatballs are infamous, and many of us can’t resist a pit stop at the canteen mid-shop. But traditional versions are packed with cream and butter, making them high in calories and syns. This lighter take keeps all the comforting flavour, while making smart swaps to keep it on plan.

This recipe serves 4 people, and any leftovers freeze beautifully — meatballs in sauce will keep really well for a quick midweek dinner.

Ingredients

For the Meatballs:

• 500g lean 5% fat beef mince

• 250g lean 5% fat pork or turkey mince

• 2 garlic cloves, minced

• 1 egg

• 3 tbsp semi-skimmed milk (0.5 syns total)

• 100g wholemeal breadcrumbs (approx. 6 syns total)

• 2 tsp onion powder

• 1 tsp ground allspice

• Salt and black pepper to taste

Total syns for meatballs: 6.5 syns / 4 servings = approx. 1.5 syns per portion

For the Creamy Sauce:

• 1 onion, finely diced

• 800ml beef stock (made from a low-syn or syn-free stock cube)

• 2 tbsp fat-free quark or fat-free fromage frais

• 1 tsp Dijon mustard (0.5 syns total)

• Fresh parsley, chopped

Optional (adds richness, but adds syns):

• 50g butter (10 syns total)

• 50g plain flour (8 syns total)

If using butter & flour, add 18.5 syns to the full dish, or approx. 4.5 syns per portion.
If skipping them and thickening with cornflour or reducing the stock, you can keep the sauce syn-free.

Method

1. Mix the meatballs:
   In a large bowl, combine the beef and pork (or turkey) mince. Add the garlic, egg, milk, breadcrumbs, onion powder, allspice, salt, and pepper. Mix everything together by hand until fully combined. Shape into small meatballs.

2. Chill:
   Place the meatballs on a tray and chill in the fridge for at least 1 hour — this helps them hold their shape while cooking.

3. Make the sauce:
   In a non-stick saucepan, soften the diced onion over a low heat using a few sprays of low-calorie cooking spray (or butter, if using).
   If using butter and flour: add both, stirring to make a roux and cook for 2 minutes.
   Gradually stir in the beef stock, whisking continuously until thick and glossy.
   Stir in the quark and Dijon mustard. Keep on a low heat while you cook the meatballs.

4. Cook the meatballs:
   Heat a large frying pan with low-calorie spray (or 1 tsp of the optional butter). Brown the meatballs in batches, turning gently to colour all sides.

5. Finish in sauce:
   Once browned, add the meatballs to the sauce and let them simmer for another 10–15 minutes until fully cooked through. Stir in chopped parsley.

Serving Ideas

• Syn-Free Mashed Potato – creamy mash made with potatoes and a splash of skimmed milk or quark.

• Lingonberry Jam (Optional): Ikea-style! Around 1 tsp is typically 0.5–1 syn.

• Speed Veg: Steamed green beans, carrots, or shredded cabbage pair really nicely.