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.
This was so easy and delicious. It’s something a bit special for days when you don’t have much time to cook. It’s packed full of free foods so you can enjoy without guilt. I had mine with egg noodles but you could use something else like rice.
Ingredients: 2 very thin beef steaks cut into strips, Frylight, 1 diced onion, 1 tsp ginger, 1 tsp mustard seeds, 1/2 red pepper, 1/2 green pepper, a few baby corn cobs, 8 tbsp soy sauce
Fry in Frylight some onion with a little ginger and mustard seeds.
After 3 minutes add some strips of beef.
When the beef is cooked through add some red pepper, green pepper and baby corn.
A quick meal at our house used to include the obligatory jar of curry sauce with some kind of meat and some rice.
A typical jar of tikka sauce like this is around 20 syns.
Now I’m on Slimming World…
I can’t reach for a jar of sauce as it’s crammed full of syns. It’s quick (not as quick) and easy to make your own sauce for no syns.
Serves 3-4 people
Ingredients: 2 tbsp curry powder, salt, pepper, Frylight, 2 tsp onion powder, 2 tsp of garlic puree, 1 tbsp chilli flakes, 2 tbsp tomato puree, 1/4 tsp sweetener, 2 x 400g tins of tomatoes, 6 tbsp very low fat fromage frais, cooked meat (I used leftover lamb from previous day, grilled chicken goes well with it).
Method: Put all ingredients except fromage frais and meat into a pan and heat on a medium heat for 2-3 minutes. Blend the tinned tomatoes with a hand blender and add to the pan. Bring to the boil, then add meat, then allow to simmer for 10-20 minutes. Take off the heat, stir in the fromage frais and serve.