Salt And Pepper Chicken

So I know i've posted this recipe before but I thought it needed posting again as it's been so popular and I've had a lot of people asking for it...

 
To make this BEAUTIFUL dish...

Ingredients
Chicken breasts, cut into chunks I use 2 as theres only 2 of us so adjust if needed
Plain flour (25g is 4 syns)
Salt & Pepper
Garlic granules
One egg, whisked
Fry Light
A pepper
An onion
Soy sauce
White wine vinegar
Sweetener

Method

Preheat oven to approx 180 degrees.
Combine 25g of flour in a bowl (25g is 4 syns you can use more but please adjust syn value accordingly), with a teaspoon of salt and a teaspoon of pepper, along with a teaspoon of garlic granules.
In another bowl, whisk your egg and add a splash of soy sauce to season.
Pop your chicken chunks in the egg and then in the flour mix.
Once this is all done, arrange on a nonstick baking tray, sprayed with some Fry Light first.
Then spray the chicken with Fry Light - this will help it to brown.
Cook the chicken for 15 minutes, and turn over, and then give it another spray of Fry Light and then give it another 10 minutes, or until golden.
When the chicken is on the second round of cooking, in a non-stick pan, gently soften your peppers and onion.
I'd add a splash of soy sauce for extra flavour.
Once everything is soft add your cooked chicken from the oven.
Mix together two teaspoons of sweetener with two tablespoons of white wine vinegar and stir until the sugar has dissolved.
Add this to the pan and stir on a gentle heat.
This will be quite dry, as Salt & Pepper chicken is, but that vinegar/sugar mixture really makes the dish.
Taste and add some further salt and pepper if it needs it.

The only syns are for the flour - I used 25g so 4 syns and 2 of us had it so was only 2 syns each!

Syn Free Hash Browns

INGREDIENTS
800g of raw potato
1 tsp of fine sea salt
½ tsp of onion powder 
Fry light

METHOD
Preheat oven to 230c
Peel potatoes
Place in a saucepan, cover with water
Parboil Potatoes for 5 mins, bring to boil, then turn off heat and leave for 5 mins.
Remove and Run under cold water
Grate the potatoes in a bowl
Place in a clean kitchen towel and pat to remove any excess moisture.
Place back in the bowl, add salt and onion powder and mix to combine
Now I use the silicone moulds used for mini quiches etc but you could just use a baking tray if preferred
Shape the hash browns, flattening down as you do.
I made 12 out of this 
Spray over the top with spray oil.
Place in the oven and bake At 180 for approx 25 mins, remove carefully flip over, spray again and place back in the oven for another 25 mins or until golden and crispy.

Orange Mousse - 0.5 Syns Each

Apologies for the gap in posting but I've had rough few weeks with unexpected gains and not really made anything new as such. But i'm back! and I have a few new things to post...

Starting with these little Orange Mousses! These work out at 0.5 syns per pot and the flavour can easily be changed. (the recipe I used was for strawberry but silly me didn't realise I had no strawberry jelly crystals!)

Ingredients
1 sugar free Hartleys jelly crystals sachet (1.5 syns)
250g fat free Natural Yoghurt
1 Muller Light

Method
Make up the crystals with 60ml of hot water and stir.
Once mixed add the Natural Yoghurt and the Muller Light and stir thoroughly.
Pour into your pots and pop in the fridge to set

It's that easy!

Obviously I used an Orange Muller because I used orange jelly, but these could easily be changed to suit what you have in!

Slimming World Katsu Curry

SYN FREE IF USING YOUR BREADCRUMBS AS YOUR HEALTHY EXTRA

This recipe serves 4 so please adjust accordingly :)

Ingredients for the chicken
4 skinless chicken breasts
240g fresh wholemeal breadcrumbs
1 egg, beaten
Salt and black pepper

For the curry sauce
1 large onion, chopped
1 courgette, chopped
2 carrots, chopped
4 cloves of garlic, crushed
1 tsp fresh ginger
1 tsp turmeric
2 tsp cumin
2 tsp coriander
1 tsp chilli powder
1 tbsp sweetener
1 tbsp soy sauce
1 litre chicken stock
1 bay leaf
1 tbsp fat free fromage frais
Low calorie cooking spray

Method
Add the onion, garlic and ginger to saucepan on medium heat and cook for 3 minutes or until the onion is softened.
Add the carrots and courgette and fry for 4-5 minutes.
Add the turmeric, cumin, coriander, chilli powder and sweetener and stir.
Add the stock, soy sauce and bay leaf and bring to the boil.
Reduce the heat and simmer for 30 mins.

While the sauce is cooking, preheat your oven to 180°C
Season the breadcrumbs with salt and pepper.
Place each chicken breast in some clingfilm and flatten with a rolling pin or meat tenderiser.
Remove the clingfilm and dip the chicken in the egg, then coat with breadcrumbs and place on a baking tray sprayed with low-calorie cooking spray.
Bake in the oven for 15-20 minutes or until the chicken is cooked through.

For the sauce remove the bay leaf and pour the contents of the saucepan into a blender.
Blitz until it becomes a thick, smooth sauce and stir in the fromage frais.
To serve, slice the chicken breast into pieces, spoon over the curry sauce and serve with rice.

This was absolutely beautiful, I'd highly recommend it to anyone. It's completely syn free if using the breadcrumbs as your B choice which is what I did.

Easy Chicken Curry

So amazing and such an easy recipe that you can play with to suit your taste buds!

Ingredients

Low calorie cooking spray
3 garlic cloves
2 large onions
½ green pepper and ½ red pepper, deseeded and chopped in chunks
4 skinless chicken breasts
400g tin chopped tomatoes
225ml chicken stock
2 heaped tsp of curry spice (mild, medium or hot - your choice)
Fat free natural yogurt

Method

Place the chicken on a plate, season well and set aside.
Spray a frying pan with low calorie cooking spray and place over a medium heat.
Add the onion, mushrooms and peppers and stir-fry for 5-6 minutes or until starting to lightly brown.
Stir in the garlic, curry powder and stir-fry over a high heat for 1-2 minutes.
Add the chicken and cook for 2-3 minutes until sealed, then add the tomatoes and stock.
Bring to the boil, cover tightly, reduce the heat to low and allow to simmer gently for 40-45 minutes, stirring occasionally until the chicken is cooked through.
Remove the frying pan from the heat, adjust the seasoning to taste and swirl in some fat free natural yogurt.

Salted Caramel Loaf

8 syns for all of it so 1 syn a slice when cut into 8 :) 

Ingredients:

50g self raising flour

10g sweetener

4 eggs

2 caps of salted caramel flavouring

Method:

Separate eggs. 

Add the flour, sweetener and salted caramel flavouring to the egg yolk. 

Whisk the egg white until stiff and fold into the mixture. 

Add to mould and bake on 160 for 25 mins. 

Leave to cool then slice. 

All I ask is if you use my recipes on a social media platform please can you credit back to my blog, I try my best to credit others when I use theirs if I can find someone to credit, so would appreciate others doing the same. Many thanks!

Weetabix Cake

I've seen a few different variations going round of a Weetabix Cake so finally decided to give one of them a go as I'm getting bored of using my B choice on the same things.
This recipe is for 2 B choices so half of the cake is your B choice for the day or if your doing SP you could have it all. There is also 7 syns worth of dried fruit (50g) so 3.5 syns per half.

Ingredients
4 weetabix
1 muller light
50g dried fruit
2 eggs
1 tbsp of sweetener (optional)

Method
crush Weetabix into fine powder
add muller light of your choice (I used banana and custard)
add eggs and sweetener and combine then add dried fruit and stir through
put into loaf tin and cook for 20 minutes
I then turned it over and cooked a further 20 minutes as it looked soggy
leave to cool then slice and serve.

Half of the cake is your B choice + 3.5 syns

Low Syn Chocolate Cake

Ingredients:
4 eggs
1-2 teaspoons vanilla extract
1 tbsp of Sweetener
3 Options Choc Orange Sachets (6 syns)
Method:
Preheat over to 185°C (fan)
Spray a little Frylight in a loaf tin and line with greaseproof paper
Separate the eggs and in one bowl, mix the egg whites until they form soft peaks.
In another bowl, mix the other ingredients together – the eggs yolks, sweetener, vanilla and cocoa. You may find the mixture a little stiff so it’s OK to add a little splash of water at this stage.
Fold in the egg whites, a little at a time.
Pour mixture into your tin.
Bake for 25-30 minutes.

Campfire Stew

So i've been doing Slimming World for nearly 2 years now and I still hadn't made the famous Campfire Stew... well now I can tick it off my list! It's a really great, easy slow cooker meal and I would highly recommend it!

Ingredients
1 small gammon or pork joint
1 chopped onion
2 chopped peppers (or I just used some frozen ones)
3 crushed garlic cloves
1 tbsp paprika
2 tins of baked beans
6 tbsp tomato puree
1 chopped red chilli (or tsp or chilli powder)

Method
Place all ingredients in slow cooker and cook on low for 6 hours, separate the gammon with forks before serving

All syn free and really filling! Could easily be served on its own or with chips/rice/jacket etc

Joe Wicks Beef & Mushroom Pie

So I got the latest Joe Wicks book for Christmas off my boyfriends brother and I finally got round to trying a recipe this week! I decided to make the Beef and Mushroom Pie based on the meat that I had in the freezer. I tweaked it slightly to make it more Slimming World Friendly and this came in at 3 syns per portion and that was for the pastry!

*PLEASE NOTE: I substituted some ingredients as listed below and I also halved the rest as I made it for 2 people rather than the 4 suggested servings*

Ingredients
2tbsp coconut oil - I used coconut frylight
1.25kg rump steak, chopped into large chunks - I used diced beef so cooked it longer
1tsp butter - didn't use
1 onion, diced
2 celery sticks, diced
1 carrot, diced
12 mushrooms, roughly chopped
2 sprigs of thyme
1 bay leaf
1½tbsp tomato purée
1½tbsp Worcestershire sauce
500ml beef stock
1tbsp cornflour - didn't need
large handful of parsley, roughly chopped
4 sheets of filo pastry - I used 1 sheet between 2 making it 3 syns each
drizzle of olive oil - didn't use

Method
Preheat oven to 190°C, Gas mark 5.
Melt half of the coconut oil in a large pan or casserole dish over a high heat.
Add half the meat, brown it all over and remove to a plate.
Repeat with the remaining coconut oil and meat.
Dollop the butter in the pan and melt it over a medium to high heat.
When bubbling, fry the vegetables, stirring occasionally, for about 5 mins.
Drop in the herbs and fry for another minute.
Return the cooked meat to the pan and squeeze in the tomato purée.
Stir-fry for 1 min and then pour in the Worcestershire sauce and stock.
Bring to a gentle simmer.
Mix the cornflour with 1tbsp water and stir into the beef mixture until thickened.
Tip the lot into a baking dish and leave to cool for 10 mins.
Crumple the filo pastry sheets into loose balls and cover the top of the stew.
Drizzle the pastry with olive oil and bake for 20 mins, or until it is browned and crisp.

Porky Light Sausage Rolls

So after the success of the sausage rolls I made at Christmas from the Festive Feasts book, I thought I'd play around with the new Porky Lights and make some more low syn SAUSAGE ROLLS!

Ingredients

4 Porky Light Sausages (2 syns)
150g Pork Mince 5%
1 small onion, chopped
100g cooking apple, chopped (1.5 syns)
Sage, Salt & Pepper
1 39g filo pastry sheet (6 syns)
1 egg

Method

Deskin the Porky Lights and put in bowl,
Add all ingredients apart from pastry (save a little egg wash) and then combine thoroughly
Fold out the pastry sheet and then create a sausage along one of the sides (lengthways)
Slowly roll the pastry up and then use the remainder of the egg wash to seal the edge at the other side.
I cut it at this point into three, mainly because the pastry split slightly - I would recommend slicing it up into however many piece you would like at this point to ensure it cooks thoroughly.
Cook in the oven for approx 45 on 160 - I find it cooks better on a lower heat as if it's too high the pastry will just burn.

The total for this recipe is 9.5 syns so please split this into however many you decide to slice your piece into. I got 11 pieces out of mine but chose to count them as 1 syn each purely for ease. The choice is yours.
If you use this recipe could you kindly credit this blog post or just link back to it.
Hope you enjoy! X

Italian Chicken And Tomato Soup

So in honour of FREE FOOD FEBRUARY starting this week in group I decided to make this for my first offering! Completely SYN FREE and amazing flavours!

Ingredients

1 onion, peeled and finely chopped
2 carrots, peeled and grated
2 lean back bacon rashers, all visible fat removed, finely chopped
2 large skinless and boneless chicken breasts, cut into thin strips
600g canned chopped tomatoes
400ml chicken stock
1 tbsp chopped rosemary
Finely grated zest and juice of 1 lemon
Salt and freshly ground black pepper
Chopped fresh flat-leaf parsley, to garnish

Method

Place the onion, carrots and bacon in a large non-stick saucepan and stir-fry for 2-3 minutes.
Add the chicken, tomatoes, stock, rosemary and lemon zest and juice.
Bring to the boil, stir, then cover and simmer on a medium heat for 15 minutes, stirring occasionally.
Season to taste and serve sprinkled with chopped parsley if you want to.

Spaghetti Carbonara

So after skimming through Joe Wicks latest book I got for Christmas I really fancied making a Spaghetti Carbonara... so here's my take on it using what I had!

Ingredients
1 chicken breast
2 bacon medallions
Egg noodles (dried - I had no spaghetti)
Light Philadelphia Cheese
Spinach
Garlic granules
Mustard powder
Fry light

Method
Spray a pan with fry light
Slice the chicken and bacon into little chunks
Add to pan and sprinkle with garlic granules and mustard powder along with a little salt and pepper
Boil spinach and egg noodles in a pan
Once cooked drain the noodles and spinach add a little bit of the cheese and mix
Mix the rest of the cheese with the bacon/chicken
Add salt and pepper to taste
Serve
Simple!

KFC Chicken And Gravy

So there has been this massive hyper over the new Southern Style Gravy that Mayflower have released... and I finally managed to pick some up yesterday!

 

 

I even picked up some for the girls at group as it's the only place i've been able to find it as yet! I currently have 15 boxes all allocated to different members and I need about 6 more. I feel like some kind of drug dealer!
ANYWAY! armed with this new gravy I thought it was only right that I tried it out with the good old KFC Inspired Chicken...

 

Ingredients for KFC Chicken
Chicken Breasts
1tsp of dried oregano
1tsp of garlic salt
3tsp of paprika
Black pepper
Pinch of salt
Pinch of ground ginger
An egg
Smash

Method
Combine the spices with the smash
Cut up the chicken
Beat the egg in a bowl and then dip the chicken in the egg followed by the spice & smash mix
Cook in the oven for approx 20 mins on 180 degrees
Turn and cook for approx 15 or until golden brown.

To make the gravy...
According to the box 50g of powder makes 270ml, and according to the app 100ml is 3.5 syns.
I made it up as directed on the box and this filled 3 ramekins (see picture), I would reduce the water ratio going forward to make it thicker but obviously that won't affect the syns. I had one ramekin so would still syn this at 3.5 syns for the portion I had.

Chicken & Doner Kebab Fakeaway

So since Thursday night all I've thought about is tonight's tea. 

I used the BFree Pitta as my B choice and it was 3.5 syns for the Garlic Mayo but everything else was prepped using syn free methods!

 

Ingredients for Doner Meat:
1tsp dried oregano
1tsp dried herbs
1tsp garlic powder
1tsp onion powder
1/2tsp cayenne pepper
1tsp salt
1tsp black pepper
500g extra lean beef mince 

Method:
Combine all ingredients
Shape into a loaf and place on baking tray
cook in oven (180c) for 1 hour, turning over half way through
Remove from oven and wrap in foil, leave for 10 minutes to rest

To make the Tandoori Chicken:

Combine Natural Yoghurt with the juice of half a lime add some tandoori powder then marinate chicken and leave in the fridge for a few hours to marinate. 

Then place under grill until cooked - turning half way!

The carrot chips were just placed in the oven with a sprinkle of paprika whilst the doner meat was cooking I usually cook them for approx 40 mins. 

Absolutely stuffed and feeling great that I've only used 3.5 syns for all of that. It really felt like I was having a takeaway! 

Chocolate Orange Baked Oats

So in my attempt to try new things... here's my Chocolate Orange Baked Oats.

 

Ingredients

40g Oats

Chocolate Orange muller light

1 Egg

Sprinkle of sweetener

Tsp of orange essence

Choc Shot orange spice 

Method

Combine all ingredients apart from the Choc Shot 

Pour into mould

Cook for 15 mins on approx 180

Take out and then syringe choc Shot into centre (or make a hole in the middle and pour in)

Cook in the oven for approx 45 mins on 150 approx

I find cooking it for longer at a lower temp makes it more cake like and doesn't go soggy.
Enjoy hot or cold

 

This recipe is 1 syn if you use the Oats as your b choice (the syn is for the choc Shot) or 7 syns if not using Oats as b choice

Pea & Ham Soup

So today I finally attempted Pea & Ham Soup, I've never once fancied it and I honestly never thought I would enjoy some green soup as much as I have.

Ingredients
1 bag of Frozen Garden Peas
Chicken Stock Cubes (I used 3)
Dried Mint
Salt & Pepper
1 Ham or Gammon Joint (I used a smoked Gammon Joint)

Method
Add peas to pan and cover with boiling water.
Add stock cubes and dried mint (do it to taste I added 1 tsp to start)
Add Salt & Pepper to taste
Bring to boil and then simmer for approx 20/25 mins
Leave to cool slightly and then blend
Add seasoning if needed

For the Gammon Joint I simply put the joint in the slow cooker and cooked on high for approx 3.5 hours and then shredded and stored in a separate container. This is so I can add as much or as little as I like.

All of this is syn free and perfect for an SP Day which is why I ended up making it to be honest! Will definitely be making it again at some point.

Spaghetti & Meatballs

So if Slimming World has taught me anything about food, it's that I don't need to rely on a jar of sauce to make something tasty. It is actually possible for me to just experiment and such and get a lovely outcome. The first picture here was Spaghetti & Meatballs made in about 15 minutes. I put the meatballs in a pan and I fried off some onions, added passata and a bit of tomato puree. Added seasoning and some chopped tomatoes and just let simmer whilst the spaghetti cooked.

This second one was actually done in the slow cooker, I spent the day wrapping presents and doing bits round the house so didn't want to have to stand around cooking. I simply added the meatballs to the slow cooker with passata, chopped tomatoes, soy sauce, oregano and 100ml of beef stock and left on high for about 90 mins then added the dry pasta for the last 30 minutes which helped soak up the extra stock etc. i was actually really impressed with the outcome it had loads of taste (despite sounding a little dodgy going off the ingredients) and was dead easy to do. I actually wish i'd made more!

Christmas Cake

I have always been a firm believer that I wasn't a fan of Christmas Cake, but the cake in the new Festive Feasts book from group looked really good... so I gave it a go! And it was amazing! I have had cake for breakfast everyday this week... So I'm not holding out hope for a loss tomorrow! I would recommend this AND I think its worth the 5.5 syns per slice! I've had half a dozen taste testers so far and every single one of them has approved! (I have brutally honest friends so I know they're being honest) I need to make another one already and I only made it on Monday Night!!! Taking the rest of this for group to sample tomorrow and then need to look at making another this weekend, there will definitely be a few of these consumed over the festive season!

Mayflower Curry - Weigh Day

So tonight at group I had an unjustified gain of 1.5lb! I say unjustified... it probably was justified in some way I just refuse to believe it! I had a week off work which meant a week where I should have been planning meals and eating well which transpired to eating cake and living off service station coffee. Oh well! Hoping for a loss bigger than 1.5lb next week to balance it out! Here's my weigh day treat this week, no chippy or takeaway...a FAKEAWAY. It's the Mayflower Curry with some Egg Fried Rice. I really need to make this more! It was 4 syns worth because I used ALL the sauce but its a damn sight better than my other options!