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.

Chicken Jalfrezi

Syns per Serving | Original - Syn Free

Servings | 4

Ingredients

-          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

Method

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.

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

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.

Fruit Brulee

Serves: 8
Syns per serving: 1.5 on all syns

Ingredients

4 clementines, peeled and segmented
113g/4oz seedless grapes
1 mango, peeled, stoned and diced
1 tbsp Cointreau
artificial sweetener, to taste
567g/1lb 4oz fat-free natural yogurt
8 level tsp demerara sugar

method

1. Prepare all the fruit and divide it between 8 small ramekin dishes. Sprinkle with the Cointreau and artificial sweetener, if using.
2. Spoon the yogurt (the thicker the better) over the fruits to cover them completely, and level the tops.
3. Chill in the refrigerator for at least 15 minutes. Meanwhile, preheat the grill until it is very hot.
4. Sprinkle the sugar over the chilled yogurt in each ramekin, and then place under the really hot grill for 1-2 minutes, until the sugar melts and caramelizes. You must watch carefully to ensure that the sugar does not burn. Leave to cool before serving. If wished, pop the brulees back in the refrigerator until you are ready.

Mince Tarts

Serves: 32Syns per serving:
3.5 on all plans 

Ingredients

Fry Light for spraying

For the pastry:
227g/8oz plain flour
pinch of salt
113g/4oz margarine or butter
cold water, for mixing

For the filling:
16 level tbsp mincemeat

Method

1. Preheat the oven to 190°C/375°F/Gas Mark 5. Lightly spray some bun trays with Fry Light.

2. Make the pastry. Sift the flour and salt into a mixing bowl. Add the fat, cut up into little pieces. Gently rub it in with your fingertips. Add sufficient cold water to mix to a ball that leaves the sides of the bowl clean. Rest in the refrigerator for 30 minutes.

3. Roll out the pastry thinly on a lightly floured surface. Cut out 32 rounds with a 7½cm/3in fluted cutter. Use to line the prepared bun tins.

4. Divide the mincemeat between the pastry cases. Roll out the remaining pastry trimmings and make some little stars witha small star cutter. Use to decorate the tops of the tarts.

5. Bake in the preheated oven for about 15 minutes, until the pastry is crisp and lightly coloured. Cool on a wire rack and dust lightly with sifted icing sugar.

Sweet and Sour chicken

Serves 4 syn free on Red and EE

6 chicken breast fillets, skinned
6 spring onions, trimmed and finely sliced
2 garlic cloves, peeled and finely chopped
salt and freshly ground pepper
3 tbsp light soy sauce
1 tbsp dark soy sauce
2 tbsp artificial sweetener
2 tbsp raspberry vinegar (balsamic works just as well if you cannot find raspberry)
1 tsp paprika
1/2 tsp chinese five spice powder
100ml/3 1/2 fl oz passata

Method:-
1. Slice the chicken very thinly and place in a shallow dish.

2. Sprinkle over the spring onions and garlic, season well and pour over the light soy sauce. Toss to mix well, cover and marinate in the fridge for 20 minutes.

3. Spray a large, non stick frying pan with fry light and, when hot, add the chicken mixture and cook over a high heat.

4. Stir and cook for 5-6 minutes and then add the dark soy sauce, sweetener, vinegar, paprika, chinese five spice and passata.

5. mix well and bring the mixture to the boil.

Reduce the heat and cook gently for 3-4 minutes or until the chicken is cooked through. check seasoning and serve immediately.