Blog Page 94

Italian chicken pasta bake

By
Make
-
0


Serves 4
Syn free on extra easy if using the cheese as a healthy extra

This is a fab easy one pot dinner, I love Italian flavours of tomato, garlic and basil but you can vary the herbs if you don’t like basil try oregano or even mixed herbs if you like them or if that’s what you have in the cupboard.

I used chicken thighs as I prefer the flavour but if you like you could use chicken breasts if you prefer them. I measured the pasta in mugs as I have always done this as I usually average one mug of pasta makes enough for two people.

ingredients

  • 8 boneless chicken thighs ( skin and fat removed) cut into bite sized pieces
  • 1 large onion (chopped)
  • 2 mugs dry pasta (I used penne but any shape will do)
  • 2 cloves garlic (crushed)
  • 1 tbsp tomato puree
  • 1 x 500g pack passata
  • 2 tsp dried basil
  • 160g low fat grated cheese
  • low cal spray oil
  • 1 tsp salt
  • 1 tsp black pepper

method

Cook the pasta in plenty of salted boiling water until just cooked then drain and set aside.
Spray a large frying pan or wok with the spray oil and place over a medium/high heat and add the chicken and onion cook for about ten minutes until the chicken is browned and cooked through and the onion is soft.
Add the garlic, basil, tomato puree, passata and salt and pepper.  Mix well and cook for another five minutes then add in the cooked pasta and mix again.
Place in a large ovenproof dish and sprinkle the cheese on top.

Bake at gas 6 /200/ 400 for about 20-30 minutes until the cheese is melted and browned.

source 




Crispy Chilli Beef

By
Make
-
0
Crispy Chilli Beef

7 syns for the whole lot – serves 3
2 syns for the cornflour. The rest is free.

Ingredients

  • 400g thinly sliced beef steaks
  • 1 chilli chopped finely
  • 2 cloves garlic finely chopped
  • 2 tablespoons cornflour
  • 1 head of broccoli chopped up
  • 5 spring onions sliced lengthways
  • 1 teaspoon ground ginger
  • 5 tablespoons soy sauce mixed

Method

 

Toss the meat in the cornflour until it’s evenly coated and then fry off and seal in a very hot wok sprayed with frylite
Set the meat aside and then put the garlic and chilli in the wok making sure to scrape all the meat bits and mix well
Add the spring onions and broccoli and then the soya sauce until it starts to bubble
Stir in the beef and cook for a further ten minutes.

SYN FREE LEMON MERINGUE PIE

By
Make
-
0
SYN FREE LEMON MERINGUE PIE
SYN FREE ,LEMON,MERINGUE PIE

Use a electric whisk. You can do it by hand but it will take time and you’ll get a much lighter meringue with an electric whisk.

Ingredients

  • 1 Tub Quark (250g)
  • 1 Lemon
  • 3 Eggs (Medium)
  • 4 tbsp Sweetener

Preparation
 
Grate lemon rind and juice.
Separate egg whites/yolks.

Preheat oven to 180°C / 350°F

Put the Quark into a mixing bowl and give it a good stir/beat to loosen it up and make it smooth and creamy.

Lightly grate the lemon rind on the fine side of a grater. Add to the mixing bowl.

Juice the lemon and add to the mixing bowl.

Tip: Put the lemon in the microwave for 10-30 seconds (depending on wattage). This releases the juice and you get more.

Add egg yolks and 2 tablespoons of sweetener.

Give the contents of the mixing bowl a vigorously stir with a big spoon. Make sure the yolks are broken and thoroughly blended in.

Split the lemon/quark mixture between 4 ramekins. Fill to just over halfway (2/3 max). Use another ramekins rather than over fill.

If you don’t have ramekins you can put in a pie dish (and portion after it’s cooked).

Tip: If you use a pie dish don’t use a small deep one. If you pack this too deep you’ll end up with gooey eggy filling and under-cooked meringue.

Put on a baking tray and cook for 10 minutes.

*While they are in the oven*

Put the egg whites in bowl and whisk until you get a white foam that is stiff enough to hold a peak when you remove the whisk.
Tip: Don’t use the bowl you’ve just used for the quark unless you’ve washed and thoroughly dried it.

Gradually add 2 tablespoons of sweetener into the white foam (while still whisking). Don’t tip the sweetener in; sprinkle it like you would do putting it on cereal.

Tip: Use powdered sweetener if you can. Granulated will work, powdered is better.

You can over whisk it, so stop as soon as it is thick and glossy and holds its shape.

*This is where an electric whisk comes in handy otherwise you could still be whisking when the lemon filling needs to come out of the oven*

After 10 minutes, take the ramekins out of the oven and gently spoon meringue equally over each one.

Put back in the oven and cook for 5 minutes.

Serve chilled.

ARTICLE SOURCE : http://www.socialslimmers.com/slimming-world-recipes/2453-syn-free-lemon-meringue-pie.html

LEMON SPONGE FINGERS

By
Make
-
0
LEMON ,SPONGE, FINGERS, LEMON SPONGE,slimming,

 

(3 = 1 SYN)

INGREDIENTS (makes about 27-30 and only 9 SYNS total )

SPONGE FINGERS
2 Eggs
1.5 Tblsp Splenda
Grated rind of 1 lemon
50g Plain Flour, sifted

TOPPING
Juice of 1 lemon
2 tblsp sweetener or more to taste
Quark
A few drops of orange essence

PREHEAT OVEN TO 160 fan/ 190 C/ 375F / GM5
Line 2 trays with baking paper

In a kitchen mixer , whisk the eggs , lemon rind and splenda for 10 minutes on full speed. The mixture should become mousse-like

Fold in the flour carefully, making sure it is well stirred in.

Pour into an icing syringe or piping bag with a star end nozzle. Pipe finger length amounts onto the trays. This should make between 27 and 30 fingers.

Cook for 6-8 minutes until golden brown . Cool.

Meanwhile mix the lemon juice within the sweetener and microwave for 30 seconds. Slowly add the quark until a thick consistency is reached. Add orange essence and sweetener to taste.

Pipe on top of fingers.

Only 9 SYNS for the whole lot!!

Experiment by omitting lemon and using cinnamon or mixed spice (1tsp) or vanilla essence. If chocolate required – work out additional SYNS.

Enjoy

ARTICLE SOURCE : MINIMINS  

1...929394Page 94 of 94

EDITOR PICKS

POPULAR POSTS

POPULAR CATEGORY

©