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Monthly Archives: April 2018

1 syn Jaffa Cakes

Ingredients

  • 2 eggs
  • 4 tbsp sweetener
  • 50g self raising flour
  • 1 tsp vanilla essence
  • Half sachet Hartlys sugar free orange jelly
  • 10g dark chocolate drops

Method

  1. Heat oven to 180*
  2. Make up the jelly in quarter pint-150 ml boiling water
  3. Pour into 12 silicone muffin moulds
  4. Put in fridge to set
  5. Put eggs and sweetener in a bowl and whisk till thick
  6. Fold in flour and vanilla esence
  7.  Spray muffin tray with Frylight and divide mixture between the moulds
  8. Bake for 10 mins till sponges are golden brown and springy to touch
  9. Leave on wire tray to cool
  10. Place the jelly on top of  each cake and drizzle with the melted chocolate.

You will get 12 cakes from this recipe and at 1 syn each it’s not too bad. Enjoy

 

 

Ferrero Roche

Ingredients

  • 8 Ryvita crackers, original
  • 4 tbsp nutella
  • 1 tbsp water

Method

  1. Blitz the ryvita in a food processor
  2. Put nutella in a bowl and microwave for 30 seconds
  3. Mix all ingredients together
  4. Divide into petit four or small cake cases
  5. Leave in fridge for half hour to set

These are the next best thing to the real thing and at 1 syn each are truely yummy.

 

Banana Split

Ingredients

  • 1 bananas, split in length
  • 2 Mueller lite yogurt, any flavour of your choice
  • Handful of frozen fruits, defrosted

Method

  1. Place 1 pot of yogurt in the freezer for 2-3 hrs
  2. Put the banana, lenghtways on a serving dish
  3. Scatter the defrosted fruit between the 2 halves of the banana
  4. Run the pot of frozen yogurt under hot water for a few seconds, to make it easier to remove
  5. Scoop out the yogurt asnd place it over the fruit
  6. Pour the other pot of yogurt over and enjoy !

I love this desert and use the banana and custard yogurt and a vanilla yogurt. Fresh fruit can be used. The reason I use frozen fruit is when it is defrosted there is a lovely syrup and really tastes delish !!!

choc Sweets

Ingredients

1 sachet Belgian options lite chocolate

1 light yogurt, flavour of your choice

Method

Mix together and pour into moulds or ice cube tray

Freeze till solid

Couldnt be simpler. 2 syns for whatever you make. 2 syns for the lot !!! these sweets must be kept in fridge or they will melt. Enjoy !

1.5 syn Satay Chicken

 Chef Image

Ingredients

  • 4 chicken breasts, diced
  • 2 tbsp soya sauce
  • 1 tbsp sweetener
  • 1 garlic clove, crushed or 1 tsp garlic granules
  • 1 tsp cumin

  • Sauce

  •  60 ml water
  • Half tsp garlic granules
  • 1 tbsp sweetener
  • 1 tbsp soya sauce
  • 1 tbsp soya sauce1.5 tbsp low fat peanut butter
  • 1 tbsp fat free fromage frais

Method

  1. Mix soya sauce, sweetener, garlic and cumin together
  2. Pour over diced chicken and leave in fridge to marinade for 1-2 hrs
  3. Heat oven to 180*
  4. Drain the chicken and place on skewers
  5. Place on a baking tray ,sprayed with frylight
  6. Cook or 15-20 mins till chicken cooked
  7. Make the sauce
  8. Mix the peanut butter, water and garlic together
  9. place over low heat and mix till it combined
  10. Allow to cool slightly then add sweetener, soya sauce and fromage frais
  11. Mix well till smooth
  12. Pour over chicken or serve in a dish with the skewers beside it

 

Hunters Chicken with BBQ Sauce

I give this recipe the thumbs up, it is a favouite of mine. the bbq sauce can be made for a marinade for chops or any cut of meat you fancy. Even lovely just poured over cauliflower rice

Sauce ingredients

  • 1 onion, chopped
  • 1 tsp chilli powder
  • 225 g passata
  • 3 tbsp sweetener
  • 4 tbsp balsamic vinegar
  • 1 tbsp worchester sauce
  • Half tsp mustard powder

Chicken

  • 4 chicken breasts
  • 4 bacon medallions
  • Frylight

Method

Heat oven to 180*

  1. Mix all sauce ingredients, except onion and chilli powder together
  2. Spray a wok with frylight and saute the onions and chilli till soft
  3. Add sauce ingredients and bring to the boil
  4. Wrap the bacon medallions around the chicken breasts
  5. Place in a casserole dish and pour over the sauce
  6. Cover and cook in oven for 30 mins approx, until chicken cooked

Meatloaf

 

This meatloaf is a syn free version of the popular American dish. I love it with potatoes, mixed veg and gravy. I will add a syn free recipe for gravy at the end of the recipe. I use 2 slices of wholemeal bread which I count as my HX.

Ingredients

  • 1.5 lb lean mince
  • 2 onions, chopped finely
  • 1 pepper, chopped finely
  • 1 garlic clove, crushed, or 1 tsp garlic granules
  • 2slices wholemeal bread, crumbed
  • 1 tbsp passata
  • 2 tbsp mixed herbs
  • 1  egg
  • S&P
  • frylight
  • 2 lb loaf tin

Method

  1. Preheat oven to 220*
  2. Put all ingredients, except egg,into a large bowl
  3. Mix thoroughly
  4. Add the egg and mix again
  5. Spray  the loaf tin with frylight
  6. Press the mixture into the loaf tin and spread evenly
  7. Bake for 35-40 mins
  8. Remove and allow cool slightly on a wire tray
  9. Slice and enjoy

Gravy

  • 2 chicken stock cubes
  • 2 beef stock cubes
  • 300ml boiling water
  • S&P
  • ! heaped tsp instant mash

Method

  1. Place all ingredients in a saucepan with the water
  2. Bring to the boil and simmer till gravy thickens

 

Steak Fajita

Ingredients

  • 1lb lean steak, sliced
  • 1 red pepper
  •  1 green pepper
  • 1 yellow pepper
  • 1 large onion
  • Frylight

Spice mix

  • 2 tsp garlic granules
  • 2 tsp onion granules
  • 6 tsp chilli powder
  • 4 tsp smoked paprika
  • 4 tsp salt
  • 2 tsp cumin
  • 4 stock cubes, crushed

Method

  1. Mix all seasoning together in bowl
  2. Spray wok and add the steak strips
  3. Add 3 tsp of the seasoning to the wok and stir well
  4. Slice the onion and peppers
  5. Add the veg and stirfry till cooked

The rest of the seasoning can be stored in an airtight container, free to use again . Lovely in a chicken stirfry or to spice up a regular stirfry

 

 

Chicken Fajita

Ingredients

  • 1 tsp chilli powder
  • 1 tsp cumin
  • 1 tsp paprika
  • pinch of cayenne pepper
  • Half tsp garlic granules
  • 1 tsp salt
  • 1 tsp black pepper
  • 1 onion sliced
  • 1 red pepper, sliced
  • 1 green pepper,sliced
  • 1 cup rice
  • 2 cups chicken stock
  • 4 chicken breasts, sliced

Method

  1. Heat oven to 190*
  2. Combine spices
  3.  In large bowl, combine chicken and vegetables
  4. Add seasoning
  5. Put rice in casserole dish
  6. Cover with chicken and veg
  7. Add the chicken stock
  8.  Cover with foil and place in oven
  9. Bake for 50-55 mins till rice is cooked

 

 

Chicken nuggets and Spicy Wedges

 

Ingredients

  • 4 potatoes. peeled and cut into wedges
  • 1 tsp cumin
  • 2 tsp paprika
  • 1 tsp mustard powder
  • 2 tsp mixed herbs
  • 2 eggs, beaten
  • 4 chicken breasts, cut into chunks
  • 2-3 tbsp instant mash
  • Frylight

Method

  1. Preheat oven to 180*
  2. Spray 2 trays
  3. Parboil wedges for 4-5 mins
  4. Drain and place  in a bowl
  5. Add the cumin and paprika and toss the wedges till coated
  6.  Place on a tray and cook for 20 mins approx
  7. Add the mixed herbs and mustard powder to the instant mash
  8.  Dip the chicken chunks in the beaten egg and then the instant mash
  9. Place on a tray, spray with frylight and cook for 15 mins till chicken cooked
  10. Serve with the wedges

I love spicy food so I add a tsp chilli to the instant mash as well. Whatever floats your boat.

Slow Cooker Beef Stew

 

Ingredients

  • 400 g lean beef
  • 2 red onions, halved and sliced
  • 1 celery stick, sliced
  • 2 carrots, peeled and sliced
  • 1 tbsp tomato puree
  • 2 beef stock cubes
  • 2 tsp rosemary
  • 1 tsp worchester sauce
  • 500 ml water
  • S&P

Method

  1. Spray frying pan and sear the beef on both sides
  2. Transfer to slow cooker
  3.  Add remainder of ingredients
  4. Set on low heat for a minimum of 5 hours

Any veg of your choice can be added to this dish. I have added parsnips, buternut squash, baby potatoes and turnips on different occasions. The more, the merrier !!

Hash Browns

 

Ingredients

  • 1 onion, finely chopped
  • 1 small potato, peeled and grated
  • 1 egg
  • 2 tbsp instant mash
  • S&P
  • Frylight

Method

  1. Heat oven to 180*
  2. Spray muffin tray
  3. Gently fry onion till soft
  4. Put onion in bowl and add grated potato. instant mash, egg and S&P
  5. Mix well together
  6. Spoon into muffin tray and pat down well
  7. Bake for 15 mins
  8. Transfer to frying pan and fry on each side till crispy

 

Spicy Rice

Ingredients

  • 150 g rice
  • 500-600 ml water
  • 1 onion, chopped
  • 1 pepper, deseeded and chopped
  • handful frozen peas
  • 1 green chilli, deseeded and chopped
  • 1 tsp cumin
  • 1tsp paprika
  • Half tsp tumeric
  • 2 stock cubes
  • Frylight

Method

  1. Spray wok with frylight and dry fry rice for 3-4 mins
  2. When rice starts to brown, add enough water to cover
  3. Add chilli powder, 1 stock cube and tumeric
  4. Bring to boil and allow simmer till water evaporates
  5. In other pan, add onion,pepper, chilli,cumin, paprika and crushed stock cube
  6. Fry till browned
  7. Add to rice and stir well

This rice is delicious with the taco mince and can be added to salad when it is cold

 

 

Taco Mince

Ingredients

  • 600g mince, 5% fat free
  • 1 red pepper
  • 1 tin chopped tomatoes
  • 1 tbsp worchester sauce
  • 1 beef stock cube

Seasoning

  • Half tsp chilli powder
  • 1 tsp paprika
  • Half tsp salt
  • Half tsp cumin
  • Half tsp cayenne chilli pepper
  • Half tsp garlic granules
  • Half tsp sweetener
  • 1 tsp oregano

Method

  1. Mix seasoning together and leave aside
  2. Fry mince, onion and pepper till browned
  3. Add seasoning and stir well
  4. Add worchester sauce and crumble in stock cube
  5. Add chopped tomatoes and stir well
  6. Leave to simmer for 20 mins

 

 

1 SYN CHURROS

Ingredients

 

  • 100g self raising flour
  • 100g Flora light
  • 200ml water
  • half tsp salt
  • 1 egg.

Method

  1. Preheat oven to 160*
  2. Line 2 baking trays
  3. In saucepan, on medium heat,melt flora, salt and water til it boils
  4. Take off heat and beat in flour til it forms a ball
  5. Mix in egg til mixture looks glossy
  6. Put in a piping bag with a star nozzle
  7. Pipe 32 fingers
  8. Bake for 40 mins
  9. Turn and bake for a further 10 mins with oven door open
  10. Cool on a wire tray.

These cookies are delicious coated in a ginger sugar. This is made by using 1 tbsp sweetener, 1 -2 tsp ground ginger and some frylite.

Just mix sweetener and ginger together, spray some frylite to moisten, then toss the churros in mix.

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