lundi 16 novembre 2015

Five Spice Chicken

2 chicken breasts - chopped
1 bag stir fry veg
Any extra veg you want to add
4 tbsp light soy sauce
2 tbsp dark soy sauce
1 tbsp sweet chilli sauce (1.5 syns)
2 tsp garlic granules
1 tsp Chinese five spice
2 portions dried noodles

In a bowl, mix the chopped chicken together with the light soy sauce, garlic, sweet chilli and the five spice.

Heat a large wok or pan with frylite, then cook the chicken mixture until coloured.

Add in all the veg, and the dark soy sauce. Stir fry until veg crunchy but cooked through.

Serve with the cooked noodles.

1.5 syns for all

Syn Free Pasta Sauce


Warm some passata and stir in a tbsp or two of fat free yogurt for creaminess. Add garlic, herbs, chilli flakes, salt and pepper, all to taste.
Mix through cooked pasta, mushrooms and peppers.
I've counted the grated cheese as 5 syns as I already had my HEXa this morning.

dimanche 15 novembre 2015

Bacon, Egg & Vege Loaf

(Makes 1 small loaf)
6 eggs (whisked)
Small tub of very low fat cottage cheese
40g reduced fat grated cheese (HEA)
1 Courgette grated
1 carrot grated

1 garlic clove crushed
4 slices rindless bacon all visible fat removed and chopped
1/2 red onion chopped
Mix all ingredients together in bread Tin and bake on 180 in oven for 25 minutes!

Kung Pao Chicken


  • 3 large skinless chicken breast fillets, cut into bite-sized pieces
  • 4 tbsp white wine vinegar
  • 6 tbsp soy sauce
  • 6 dried red chilies, broken into 1in lengths and seeds shaken out

  • 2 tsp Szechuan peppercorns, lightly crushed
  • 2 tbsp sweetner
  • 3 tbsp tomato paste
  • 10 fl oz chicken stock
  • Low calorie cooking spray
  • 8 scallions/spring onions, diagonally cut into 1inch lengths

  • 3 garlic cloves, peeled and crushed
  • 1 red bell pepper, deseeded and roughly chopped
  • 2 x 8oz cans bamboo shoots, drained
  • 2 x 8oz cans water chestnuts, drained
  • Salt and freshly ground black pepper
  • 3½ baby spinach leaves

Put the chicken into a wide ceramic bowl. Pour 2 tablespoons of the vinegar into a bowl and stir in 3 tablespoons of the soy sauce, the red chilies, the peppercorns and half the sugar substitute. Pour this mixture over the chicken and toss to mix well. Cover the bowl and marinate in the fridge for about 30 minutes.
In a small bowl, combine the remaining vinegar, soy sauce and sugar substitute. Stir in the tomato paste and stock and whisk until smooth.
Spray a heavy-based frying pan with low calorie cooking spray and place over a high heat. Add the chicken mixture and stir-fry for 5-6 minutes or until browned and just cooked through.
Add the scallions, garlic, red bell pepper, bamboo shoots and water chestnuts and stir-fry for 3-4 minutes.
Add the stock mixture and bring to the boil. Reduce the heat to low and cook gently for 5-6 minutes, stirring continuously, until the sauce has thickened. Check the seasoning.
Line a shallow serving dish with the baby spinach leaves. Spoon over the chicken mixture and serve immediately.

SW tandoori chicken or fish


1 tsp cumin
1 tsp coriander
1 tsp turmeric
1 tsp garlic (clove), finely chopped
1 tsp ginger, finely chopped
1 tbsp lemon juice
200g fat free natural yoghurt


1.Mix the cumin, coriander and turmeric together
2.When you come to make the tandoori, add 1 tsp each of ready-chopped garlic & ginger and mix with a little natural yoghurt and lemon juice
3.Use the sauce to coat chicken or fish etc before grilling or baking

Rich Chocolate Tray Bake (16 syns for the lot ! )

Rich Chocolate Tray Bake 16 s for the lot!!:

In a food processor, whizz together 250g pot fat-free natural cottage cheese,
100g fat free natural fromage frais or fat free yoghurt works too,
5 heaped tbsp artificial sweetener,
3 eggs and 100g of Asda chosen by you cocoa powder.

Pour the mix into a deep grease proof paper lined baking tray and bake in a medium oven for 15 minutes and either allow to cool and serve or serve hot with it's warm oozy goodness. Yummy if you dust with a little extra sweetner and serve with fresh strawberries and vanilla muller light or even the free custard