1.5 syn Satay Chicken

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 !!

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

Mushy Pea And Chicken Curry

Serves 4 people.

The chicken can be replaced with beef if preferred.

Curried powder can be added to the blitzed vegetables, this can be frozen and used later as a curry sauce.

Prep Time : 10 minutes

Cooking Time : 20 minutes

Ingredients

• 1 tin mushy peas
• 1 tin beans
• 1 tin chopped tomatoes
• 4 chicken breasts
• 2 tsp curry powder
• 1 tsp paprika
• 1 medium onion
• 1 red pepper
• Sliced mushrooms
• Fry-lite (low cal spray)

Method

1. Blitz the peas, beans and chopped tomatoes in a blender.
2. Chop the onion and pepper
3. Cut the chicken breast into cubes
4. Using fry-lite, heat a wok over medium-high heat
5. Fry the chicken cubes until softened and cooked through
6. Add the onion, pepper and mushrooms and fry for 6-7 minutes
7. Add the blitzed peas, beans and tomotoes
8. Add the curry powder and paprika
9. Stir well over a medium heat until it is cooked through
10. Add more curry powder if needed
11. Serve on a bed of rice or chips

Diet Cola Chicken

ready in 50 mins

Ingredients

• Frylite
• 4 Chicken breasts, cut into chunks
• 1 red pepper, cut into chunks
• 1 yellow pepper, cut into chunks
• 1 onion, finely chopped
• 330 ml can diet coke
• 200 ml boiling chicken stock
• 120 ml passata
• 4 Tbsp tomato puree
• 2 garlic cloves, finely chopped
• 2 Tsp Worcestershire sauce
• 1 Tbsp soy sauce
• 200g sugar snap peas
• 1Tsp mixed herbs

Method

1. Spray a wok with frylite and place over a high heat
2. Add the chicken, peppers and onion and stir-fry for 5 minutes or until lightly browned
3. Add the diet coke, stock, passata, tomato puree, garlic, soy sauce, mixed herbs and worcestershire sauce and stir well
4. Bring  to boil and reduce heat , cover and simmer for 15 minutes approx or until chicken cooked through
5. add the sugar snap peas and turn heat up slightly
6.  Cook for a further 10 minutes

This recipe is from Slimming World and is syn free