Rice crispie chicken

A crispy alternative to breaded chicken

5 syns on extra easy or red

25g rice crispies 5 syns
Chicken mini fillets or chicken sliced into thin strips
1 egg
Salt & pepper
Fry light

Best the egg with the salt & pepper
Spray a oven tray with fry light
Leave rice crispies whole or crush for a more breadcrumb like coating
Dip chicken into egg then into rice crispies
Place onto tray
Oven bake for 25-30 minutes

Curry loaf

Syn free on extra easy and green, makes around 6 decent slices.

1 packet of syn free curry rice ( I used batchelors)
1 tin of baked beans in tomato sauce
1 tbsp of curry powder (leave this out if you don't like it hot or add more if you wish)
3 eggs, beaten

Make the rice up to packet instructions and make sure all water is absorbed.

Mixed the curry powder, beans, eggs and cooked rice.

Place into a loaf tin (or can be placed into muffin tins) and bake at 180c for 25-30 minutes or until fully cooked through, careful not to overcook as it can become crumbly.

Nice as a snack or served with salad for a meal.

Minced beef curry

Serves 2 , free on extra easy and red (free on green if quorn mince is used)

250g extra lean mince
Passata or chopped tomatoes
1 onion, diced
1 clove garlic
1/2 tsp cumin
1/2 tsp tumeric
1 tbsp curry powder
salt and pepper
Fry light

Fry the onions, garlic, spices and mince in fry light for 5-10 minutes until cooked.

Add salt and pepper and passata and simmer for 15 minutes until sauce reduces.

On an extra easy/green day serve with rice and/ or chips or salad on a red day

Syn free lasagne

Serves 2, free on extra easy (6 syns if cheese isn't used healthy extra) (free on green if quorn mince is used)

250g extra lean mince
Lasagne sheet
Passata or chopped tomatos
1 onion, diced
40g reduced fat cheddar, grated
1 clove garlic
1 tsp mixed herbs
Fry light

Fry the onions, garlic and mince in fry light for 5-10 minutes until cooked.

Add the passata and mixed herbs and simmer for 10 minutes.

In a oven proof dish put a layer of the mix, then lasagne sheets and repeat until all is used and the top layer is the sauce.

Topped with grated cheese, a sprinkle of mixed herbs and a dash of Worcestershire sauce also gives it a bix extra if you fancy a change.

Oven bake at 200c for 25-30 minutes or until the pasta is cooked.



s

Brocolli & Cauliflower soup

Brocolli and Cauliflower soup - serves 2-3

1 brocolli, cut up
1 cauliflower, cut up
1 potato peeled and diced (this thickens it but can be removed for a thinner soup or if on a red day)
1 onion, diced
1 veg stock cube
Place all the vegetables into a pan
Cover with boiling water so it just covers the veg.
Place the veg stock cube into a jug and add just enough boiling water to dissolve it then add to the pan of veg
Add salt and pepper
Boil for 30-40 minutes until all the vegetables are soft
Blend and serve*
* I sometimes add a splash of milk (1 syn worth or some from healthy extra a) to make it creamy - very nice!
 

Tomato & mozzarella pasta bake

Serves 2, syn free on extra easy or green (6 syns if cheese isnt used as healthy extra)

150g rigatoni pasta
1 tub passata
1 handful of mushrooms sliced
1 onion chopped
2 tsp mixed herbs
1 tsp ground garlic
Prawns or cooked chicken can be added on an extra easy day
90g of reduced fat mozzarella (healthy extra or 6 syns per person)

Fry the onion and mushrooms in fry light till they go soft, at the same time cook the pasta according to packet instructions.

Mix in the passata, garlic, herbs (and prawns or chicken if using) and simmer for 7-8 minutes.

Mix in the pasta, give a good stir then place into a baking dish.

Slice the mozzarella and spread evenly on top, bake in the oven for 10-15 minutes until the cheese melts and the top browns slightly.

Serve immediately with salad.

Chicken korma

Free on extra easy or red
Serves 2

2 chicken breasts diced
1 onion diced
Handful of mushrooms sliced ( optional)
2 oxo curry cubes or 1 tbsp curry powder
2 chicken oxo cubes
3-4 tbsp fromage frais
1 coconut mullerlight

Fry the spices, onions, mushrooms and chicken until the chicken browns. Sometimes a bit of water is needed to prevent burning or sticking to pan.

Add the mullerlight and simmer for 5 minutes.

Stir in the fromage frais (add more if it tastes too yoghurty for your taste)

Serve immediatly

I serve with rice on a extra easy day.