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.

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.

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.

Sweet Tooth Managed!

Had a major sweet tooth and hadn't had my b choice today so whipped this up. 

Weetabix cake was made by breaking up 2 Weetabix and combining with 2 eggs, vanilla essence and sweetener then baked for 30 mins (turning over half way). 

Then the raspberry purée was made just by heating up the raspberries with a touch of water and sweetener all done in the microwave. The yoghurt was the muller cheesecake lemon one. 

Syns were 1 for the raspberry purée and 1 for the yoghurt. Healthy extra choice for the Weetabix or an extra 6 syns if not. Absolutely delicious!

Slow Cooker Chicken

I was a bit skeptical about this but it was amazing! It took about 3.5/4 hours on high (I thought I had it on low, luckily I went to check) so would take approx 7 on low. The meat literally fell off the bone. Would happily cook a chicken like this again. 

Mayflower Curry

4 syns for 28g of mayflower powder.

Mixed with cold water then added chicken and onions. 

Well worth the syns. 

Syn free boiled rice. 

Low Syn Chocolate Cake

Obviously the one on the right above, I need to take a picture next time I bake it! Would highly recommend!

Ingredients:

• 6 eggs
• 1-2 teaspoons vanilla extract
• 70g sugar substitute (eg. Splenda)
• 60g cocoa powder

 

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, Splenda, 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.

 

Coconut Macaroons

I made a batch of these for our 'look at our new venue' meeting last night as they always go down well at tasters!

here's the recipe for anyone wanting it...

Ingredients:
4 egg whites
198g sugar
71g coconut

Method:
Beat the egg whites until frothy (Make sure no yolk whatsoever has contaminated the egg whites, otherwise you could be whisking for ever!)
Add the sugar and beat until stiff.
Fold in the coconut, put mixture into a piping bag with a star nozzle and pipe 30 macaroons onto a parchment covered baking sheet.
Bake for 30 minutes in a preheated oven (170ºC/150ºC Fan/Gas Mark 3).
Remove from oven, and allow to cool for a few minutes before removing them from the baking sheet.

X

Chicken & Spinach Lasagne

Took this recipe from the latest issue of the Slimming World magazine. Theres a few tweaks I'd make, more for personal taste really, but it was lovely and a big change from stuff I normally have. Full of speed food I probably wouldn't normally have aswell.

Serves 4 and is 3 syns per portion, although I'd happily divide into 8 at 1.5 syns each and then make my plate up with other bits and bobs. Personal choice really.

Slow Cooker Chilli

Slimming world, slow cooker chilli for tea last night. So easy and so yummy and full of speed veg and completely Syn free. Woo!

So easy to do, I just added 5% mince, onions, peppers, passata, chopped tomatoes, garlic, cumin, chilli powder, paprika, 1 beef stock cube, 1 tin of baked beans

Will most likely get a minimum of 4 BIG portions out of this, or 6 smaller ones for using with a jacket etc

Chicken & Tomato Soup

For anyone interested in this here is the recipe...

You will need:-

1 onion, peeled and finely chopped
1 red pepper, diced
2 large skinless and boneless chicken breasts, cut into thin strips
800g canned chopped tomatoes
400ml chicken stock - I used 3 stock cubes to make sure it was relatively thick
1 tbsp chopped rosemary
1 tbsp crushed chillies
2 tbsp. tomato puree
Finely grated zest and juice of 1 lemon
Salt and freshly ground black pepper

Method:-

Place the onion and pepper in a large non-stick saucepan and stir-fry for 4-5 minutes.
Add the chicken, tomatoes, stock, rosemary and lemon zest, chillies and juice.
Bring to the boil, stir, then cover and simmer on a medium heat for 20 minutes, stirring occasionally.
Season to taste and serve

This recipe is completely syn free and so tasty!

Pancakes!

😍😍😍 I like that my boyfriend can make pancakes because I fail miserably. The pancakes aren't SW friendly but the toppings are :) 

I've had a big blow out this week so thought I'd have a treat!

Then I wanted more so I made some Syn free pancakes 😍😍😍 

Syn Free Chilli

I need to learn how to portion properly! Massive portion of chilli on a tiny jacket, but it was all Syn free, 4.5 syns for the crisps! 

Salt and Pepper chicken

Better than a Chinese! And only 2 syns for a massive portion!

Recipe is in a previous post but here you go for ease:

This was amazing.

Ingredients 

Chicken breast, cut into chunks 

Plain flour (25g is 4 syns) 

Salt & Pepper 

Garlic granules 

One egg, whisked 

Fry Light 

A pepper, thinly sliced 

An onion, thinly sliced  

Soy sauce 

White wine vinegar 

Sweetener 

Method 

Preheat oven to approx 180 degrees.

 

Combine Four tablespoons of flour in a bowl (25g is 4 syns), with half a teaspoon of salt and half a teaspoon of pepper, along with half 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. 

If you're using the oven, leave 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! could easily divide between 4 and make it 1 syn per portion!

Syn Free Quiche

I made the quiche at the start of SW but I wasn't a fan. Tried a different recipe last night so hoping I'm a fan of this as it's a fab way to get all your speedy veg etc. 

Ingredients:

Syn free cheese and Chive fat free cottage cheese

3 eggs

Onions

Peppers

Tomatoes

Mushrooms 

KFC Fakeaway

KFC fakeaway. One word - delicious. 

KFC chicken fakeaway with sweet potato chilli wedges, sour cream & guacamole. 

recipe for KFC Chicken:

2 large chicken breasts (or cuts of chicken of your choice)
4 slices of 400g wholemeal bread
1 teaspoon oregano
1 teaspoon chilli powder
1 teaspoon ground sage
1 teaspoon basil
1 teasppon pepper
2 teaspoons salt
2 teaspoons paprika
1 teaspoon garlic powder
1 teaspoon garlic salt
2 eggs

Method:
Slice the chicken breasts into mini fillets or to the size of your liking
Blitz the bread until fine breadcrumbs in a blender.
Put into a bowl and add all of the seasonings and mix until everything is blended together to create your coating.
Crack the eggs and mix together.
The chicken needs to be dipped in the egg and then to the breadcrumb mixture and repeated to get an even coating.
Bake the chicken in the oven for 20-25 mins on a medium heat, until cooked through.
Cut one of the thickest bits to make sure it is cooked in the middle.
Enjoy

x

Overnight Oats

Giving this a go for tomorrow!

Frozen fruit of your choice

Muller light of your choice

35g of oats (healthy B choice)

Layer together and leave overnight

Simple.