samedi 20 juin 2015

Diet Coke Chicken


  • 2 chicken breasts, cut into chunks
  • 1 onion, diced
  • 1 can diet coke
  • 6 tbsp passata
  • Splash of Worcestershire sauce
  • Splash of soy sauce
  • 1 tsp garlic granules
  • 1 tsp chinese five spice
  • 1 oxo cube
  • Quarter tsp chilli flakes (optional)
  • Any veg you like - I've used mushrooms, peppers and mangetout

In a large pan, fry the onion & chicken in frylite until the meat is sealed.
Mix the diet coke, passata, Worcestershire sauce, soy sauce, garlic, 5 spice and chilli flakes in a bowl, then pour over the chicken. 
Sprinkle the oxo cube over the top and mix well. 
Simmer for 30 minutes, then add your veg. 
Continue to simmer until your veg is cooked, and the sauce thickens slightly. 
Serve with cooked rice.
Syn free.
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Szechuan Beef

  • 1 cup rice
  • 1 pack beef strips - remove any visible fat
  • 2 peppers - sliced
  • 2 tbsp dark soy sauce
  • 2 tbsp light soy sauce
  • 1 tsp cornflour
  • 1 tsp ground ginger
  • 1 tsp garlic granules
  • 1 tbsp water
  • Half tsp chilli flakes
  • Half tsp salt
  • Quarter tsp Szechuan peppercorns - crushed
  • Half tsp Chinese five spice
  • 1 spring onion - finely chopped

In a bowl, mix together the soy sauces, salt, cornflour, ginger and water. Add the beef strips and leave to marinade for approximately 30 minutes.
Meanwhile, cook your rice according to the packet instructions.
When the rice is almost ready, spray a large pan or wok with frylite. Add the peppers, chilli flakes, peppercorns, garlic and five spice, then add the marinated beef mixture. Stir fry until peppers are hot but still crunchy, and beef cooked through. 
Season well with black pepper.
Serve with the now cooked rice, and sprinkle the spring onion on top.
Serves 2.
2 syns for all
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Nacho Wedge Feast

Nacho Style Feast


  • 500g lean minced beef
  • Enough potatoes for two people, cut into wedges
  • 1 onion - diced
  • 1 red pepper - chopped
  • 1 tin chopped tomatoes
  • 1 tbsp tomato purée
  • 2 tsp cumin
  • 2 tsp paprika
  • Half tsp chilli powder
  • Half tsp sweetener
  • Quarter tsp salt
  • 2 fresh tomatoes - roughly chopped
  • Grated cheese from HEXa
  • Jalepenos - optional

Place all the wedges in a large oven dish sprayed with frylite, cover with more fryite, and bake at 200° for approximately 30-40 minutes, turning occasionally.
Meanwhile, fry the mince using frylite until almost browned. Add in the onions, then the peppers and fry for another 5 minutes.
Add the tinned tomatoes, tomato purée, the cumin, paprika, chilli, sweetener and salt, then season well.
Continue to fry until the mixture has reduced into a thick sauce (10 minutes or so). Stir in the fresh tomato, and remove from the heat.
Once the wedges are cooked, place into an oven proof dish, spoon the beef mixture over the top, then top with the cheese and jalapeño if you are using. Grill until the cheese is golden brown.

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samedi 13 juin 2015

Chicken Kiev

  • 10 Syns on Green choice
  • 2 1/2 Syns on Original choice
  • 2 1/2 Syns on Extra Easy
  • Serves 4


  • 4 x 142g/5oz boneless skinless chicken breast
  • salt and freshly ground black pepper
  • 2 garlic cloves
  • 2 tbsp fat free natural fromage frais
  • 1 tbsp freshly chopped parsley
  • 2 level tbsp plus 2 level tsp parmesan cheese
  • 1 small egg, beaten
  • 28g/1oz golden breadcrumbs
  • Fry Light
  • lemon wedges to serve

Preheat the oven to 190C/375F/Gas Mark 5. Using a small sharp knife, slice lengthwise down the side of each chicken breast, taking care not to sever the flesh completely, to form a 'pocket'. Season the cavity.
Peel and crush the garlic cloves and mix with the fromage frais, the parsley and 2 tbsp Parmesan cheese. Spoon the mixture into each cavity and press together gently to seal. Secure the cavity by skewering with a cocktail stick and place the chicken breast on a sheet of baking parchment.
Brush the bottom side of each chicken breast with beaten egg and sprinkle lightly with half the breadcrumbs. Turn over and repeat with more egg and the remaining breadcrumbs. Sprinkle the top lightly with the remaining Parmesan cheese.
Transfer to a baking sheet and spray with ten applications of Fry Light. Bake for 25-30 minutes until lightly golden and cooked through.
Serve with the lemon wedges accompanied by salad or Free green vegetables.
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