Thursday, 27 January 2011

Scan bran cake

HXB + 6 syns or 11 syns for the whole cake

5 scan bran
2 sachets of cadburys highlights
2 eggs
2 heaped tbsp sweetener
1 tbsp golden syrup

1. Put scan bran in a casserol dish poor over some boiling water to soak them until they are soft

2. With a fork mash it all up mix in all ingredients and cook in a microwave for 6 minutes.

Friday, 7 January 2011

Chicken Jalfrezi

Syns per Serving | Original - Syn Free
Servings | 4

-          675gm (1½ lb) chicken breasts, skinned
-          Fry Light
-          1tsp cumin seeds
-          1 onion, finely chopped
-          1 yellow pepper, seeded and finely chopped
-          1 red pepper, seeded and finely chopped
-          1 garlic clove, crushed
-          2cm ( ¾ inch) piece root ginger, finely chopped
-          1tbsp mild – medium curry powder
-          ¼ tsp chilli powder
-          1tsp ground coriander
-          1tsp ground cumin
-          ½ tsp salt
-          397gm (14oz) can chopped tomatoes
-          2tbsp chopped fresh coriander
-          fresh coriander sprig, to garnish

1. Remove any visible fat from the chicken and cut the meat into 2.5cm (1in) cubes.

2. Heat a wok or heavy-based frying pan sprayed with Fry Light and fry the cumin seeds for 2 minutes until; they splutter. Add the onion, peppers, garlic and ginger and fry for 6-8 minutes.

3. Add the curry powder and fry for about two minutes. Stir in the chill powder, ground coriander, cumin and salt & add 1tbsp water; fry for a further 2 minutes.

4. Add the chicken cubes and fry for about 5 minutes. Add the canned tomatoes and chopped fresh coriander. Cover the wok or frying pan with a lid & cook for about 15 minutes or until the chicken cubes are tender. Garnish with a sprig of fresh coriander and serve.

Wednesday, 5 January 2011

Syn free gravy

Makes enough for 2 people, very thick like 'real' gravy, syn free on green and EE,

3 tbsp of smash
1 large onion sliced
2 oxo cubes
boiling water
fry light

1. add the onions to a small pan with a few squirts of fry light
2. fry in the pan until soft and slightly brown, add more fry light if needed
3. add the oxo and enough boiling water to cover the onions.
4. add the smash
5. stir for 5-10 minutes until it becomes thick

Monday, 3 January 2011

Chicken Satay

Serves 4

6.5 syns on red & extra easy & green, add 6 syns if not using chicken as healthy extra b on green

454g/1lb skinned, boned chicken breast fillets
½ tsp salt
1 tsp ground turmeric
1 tsp ground coriander
1 tsp ground cumin
2 tbsps canned coconut milk
½ cucumber, cut into thin strips

for the Satay Sauce
28g/1oz roasted peanuts
½ tsp salt
142ml/¼ pt coconut milk
1 level tsp curry paste
1 level tsp brown sugar
squeeze of lemon juice

1. Cut the chicken into 5cm/2in long strips and put them in a bowl. Sprinkle over the salt, turmeric, coriander and cumin. Add the coconut milk and turn the chicken in this spicy marinade mixture so that it is completely coated. Cover the bowl with clingfilm and leave in a cool place or the refrigerator for 2 hours to marinate.

2. Make the satay sauce. Pound the peanuts and salt to a paste in a mortar, or grind them in an electric grinder.

3. Put the coconut milk and curry paste in a saucepan and stir over low heat for 3-4 minutes. Add the peanut mixture, sugar and lemon juice, and simmer for 20 minutes, until thickened. Cool.

4. Remove the chicken from the marinade and thread onto wooden or bamboo skewers. Cook on a barbecue or under a preheated grill for 10-12 minutes, turning occasionally and brushing with leftover marinade. Serve with the peanut sauce and strips of cucumber.