I don’t often have a healthy b option spare at the end of the day but when I do this is a great recipe to try. It uses the 35g of oats, a yoghurt and tonnes of fruit, so a great way to add lots of speed foods.
35 g rolled oats (Mine were gluten free)
1 pot of Muller Light (I used vanilla with choc chips)
1 tub of Quark
Beat the eggs.
Stir in the oats and Muller Light
Spray a frying pan with Fylight and pour in some of the mixture. Cook for about 3 mins per side. They are really hard to turn over but they get easier to do as you practise.
Make a topping by adding Quark and fresh fruit.
Optional: 2 syns if you mix 11g Highlights hot chocolate to the quark and mix it up…delicious!
OK, I finally opened the can and made Diet Coke chicken. It was really Pepsi Max chicken but you get the idea.
Once you get over the initial horror of putting a fizzy drink into a meal you’ll realise it’s really great. It actually tastes fantastic! A lovely, slightly sweet and rich sauce. As I was eating it I couldn’t believe it was synfree! This will definitely be one of my regular meals now.
4 chicken breasts cut into pieces
1 onion sliced
2 peppers chopped into chunks
2 tsp garlic powder
2tsp Henderson’s Relish (or Worcestershire sauce if you can have gluten)
1tbsp of Kikkoman gluten free soy sauce (or regular soy sauce if you can have gluten)
4 tsp tomato puree
8 tbsp passata
1 tsp mixed herbs
1 330ml can of Diet Coke
200ml chicken stock (I used Knorr stock cubes)
Fry the chicken, onion and peppers in Frylight for 4-5 minutes.
Add the diet coke, stock, passata, tomato purée, garlic, Henderson’s Relish, Kikkoman gluten free soy sauce and mixed herbs and stir.
Bring to the boil, cover, reduce the heat to medium-low and simmer for 20-30 minutes, or until the chicken is cooked through.
Curries are one of my absolute favourites. I love experimenting with different ingredients and spices. For me, it is more about the taste, than the heat of the dish. You can always add a bit more curry powder but without the right spices it doesn’t always taste right.
Chicken Jalfrezi is a classic curry dish, originally created to use up leftovers by frying them in peppers and onion. This recipe serves 2 people and is syn-free.
2 chicken breast fillets
1 large onion sliced
1/2 red and 1/2 yellow peppers deseeded and sliced
1 tin of tomatoes – chopped
Salt and pepper
1/2 tsp cumin seeds
1/2 tsp chilli powder
1 tsp garlic granules
1/2 tsp ground ginger
1 tsp curry powder
1/2 tsp ground cumin
1/2 tsp ground coriander
very low fat natural yoghurt and chopped cucumber to serve
cooked white rice
Or use beef, port or lamb.
Cut the chicken breasts into strips and fry in Frylight until cooked through.
Spray a separate frying pan with Frylight and add the cumin seeds, onion, peppers, garlic and ginger and fry for about 8 minutes.
Transfer the chicken to the mixture and stir well.
Add the curry powder, chilli powder, cumin, coriander, salt and pepper and fry for 1-2 minutes.
Stir in the tomatoes. Cover, reduce the heat to low and cook for about 5 minutes.
Serve with a side dish of very low fat natural yoghurt and chopped cucumber.