Syn free*! KFC style chicken - Can't even describe how yum this is...!

Hey there everyone. Sorry I've not posted in a while - I've been a very busy (aka lazy) girl! Anywho, it's friday night. I've been getting monster cravings. Cravings for what? The colonels fried chicken, that's what. So imagine my joy when I found a slimming world friendly version! It's delicious. I can't even recommend this enough. Make it, enjoy it. God bless KFC.

Btw - sorry for the low quality photo. Batteries have died so I'm using a camera phone - it looked much better in real life!

KFC Style Chicken - Syns - 0*
Serves 2-4

4 Chicken Fillets/Chicken Pieces
1 Pot of Chicken Bovril
4 Slices of Brown Bread (400g loaf)
1 Egg
1 Tsp Hot Chilli Powder (Optional)
1 Tbsp Mixed Herbs
1 Tsp Garlic Powder (optional)
Bit of Black Pepper.

*WARNING: If not using the bread as your healthy extra, syn accordingly. It normally works out as 1 slice per person!

1. Boil your chicken in a large pan of water and then for about 20-25 minutes. Once cooked, drain, dry and leave to cool for a little bit while you do the rest.
2. Put the bread and mixed herbs into a food processor or use a hand blender to blitz them into breadcrumbs.
3. In another bowl, mix the bovril, chilli powder, garlic, pepper and egg (and anything else you want to use).
4. Coat the chicken in the bovril mix before rolling in the breadcrumbs. It doesn't need to be too thick, just enough to coat it!
5. Place the chicken on a tray and put in a pre-heated oven on a fairly high temperature (I went about 200). Cook for 10-15 minutes until browned and crispy!

And there you have it! Wonderfully tasty chicken!! I served this with slimming world chips and home made coleslaw and it felt like I was being all naughty and induldgent.

Enjoy!

E

Syn free! Chicken liver pate.

Now, this a syn free pate however the melba toast in the photo are not free! 0.5 syns each. Well worth it.

Chicken Liver Pate.

1 Tub of Asda Frozen Chicken Livers
3 Cloves of Garlic
1 Large Onion
Mushrooms (optional)
Any herbs, seasoning or spices you want to add!
Fry light.
Low Fat Fromage Frais

1. Defrost the chicken livers over night. Once defrosted, cut off any red of miscoloured parts (they give it a bitter taste) and put to one side.
2. Slice up the onions, garlic and mushrooms (if using) and using a non-stick pan and brown with Fry Light. Add any herbs or flavouring!
3. Add the chicken livers and cook for 5-10 minutes until everything is cooked. This looks pretty gross but I assure you, tasty times are on their way. Once cooked, leave to one side to chill slightly. Add some salt and pepper!
4. Using a blender or food processor, blitz the mix with a few tablespoons of fromage frais. Add more herbs if necessary - keep tasting until you're happy with it!
5. Pour the mixture into ramekins, cover and place in the fridge to set. Leave for 4 hours +.

And there you have it! Yum Pate.

This recipe can be changed to suit your own personal taste so have fun experimenting!

E

Syn Free! Steak with Mushroom Sauce - Tasty times.

Today I thought I'd try and make a nice meal that was tasty, filling and something a little bit special. I had some sirloin steaks in the fridge so here is what I made! It doesn't look quite as appetising as it did in front of me but I assure you - it tasted uhmazing. Best of all, completely guilt free! This is how I did it:

Syn Free! Steak with Mushroom Sauce - Syn Count - 0
Serves 2

What I used:

3/4 pint of vegetable stock made with 2 stock cubes (other flavours can be used)

3 cloves of Garlic

A whole load of Mushrooms

1 slice of Lean Bacon

1 Red Onion

1 Tbs Quark (this can be replaced with Low Fat Yogurt or Fromage Frais)

Salt & Pepper

2 Sirloin Steaks

Frylight

1.Dice mushrooms, garlic, onions and bacon. Spray some frylight in a non-stick frying pan and begin to fry.

2. Once cooked, add stock and a lid and turn the heat down. Leave to simmer until reduced down.

3. When reduced down, add a tablespoon of Quark to give it a creamy texture. You might need to turn the heat back up so it melts in properly. You can also use low fat natural yogurt or fromage frais if you dislike quark!

4. Add some seasoning to taste and you have completed your syn free mushroom sauce!

5. Season your steaks and add to a preheated grill pan sprayed with frylight. I do about 4 minutes on each side.

There you have it. Guilt free, quality food! I served this on a bed of stir fried cabbage and peppers with some slimming world friendly potatoes. Very successful!

Hope you enjoy!

E

Syn Free! Beef and Veg Bolognaise with Linguine. Mmm.

This smells so damn good. It's also the type of recipe where you can chop and change the ingredients to suit you're own requirements. I find it's best to use whatever is left over. Anywho, here's what I used today:

Syn Free - Beef & Veg Bolognaise with Linguine - Syn Count - 0

Serves 2-4

Extra lean mince
3 Flat Mushrooms
1/2 Red Pepper
1/2 Green Pepper
Handful of Green Beans
2 Garlic Cloves
Fry Light
Tinned Tomatoes
Passata
Vegetable Stock Cube (Oxo work best! Beef can also be used to give the meal a meatier feel)

1. Cut the mushrooms, peppers, green beans and garlic and fry using fry light until almost cooked.
2. Add the mince and brown, stir in a crumbled stock cube. This coats the meat and releases some nice flavours.
3. Add a tin of tomatos (plum tomatoes work really well) and simmer until reduced. Add some passata depending on how much sauce you like and a pinch of salt and pepper.
4. Serve on a bed of Linguine cooked as per instructions on the packet.

Yum!

This meal is really filling and satisfying. I probably ate more than I should have but I'd definitely do it again. Om nom nom!

Syn Free! Easy Chips & Curry Sauce.

Thought I'd rustle up something a bit fiery for my lunch today. I figured I'm going to attempt a curry this week, might as well try making a dipping sauce!

Chips & Curry Sauce - Syn count - 0
Serves: 2-4

For the sauce:

1 Red Onion

1 tbs Curry Powder

1 Thin Chilli (optional)

Pinch of Turmeric

Tinned Tomatoes

1 Clove of Garlic

Boiling water or chicken stock

Fry Light

Super Low Fat Natural Yogurt

1. Dice the red onion and garlic (and chilli if using) and fry using fry light.

2. Add the curry powder and turmeric.

3. Add a few spoons of tinned tomatoes and fry down.

4. Once it begins to reduce, heat up some water or chicken stock (to taste - any stock can be used!) andstir in. Keep repeating this until you are happy with the consistency.
5. Before serving, stir in some natural yogurt to give a slighty creamy texture.

For the chips:

2 Large Baking Potatoes

Fry Light

1. Peel and slice the baking potatoes and par-boil. Add a pinch of salt to taste.

2. Drain until dry and shake in the colander. Place in a pre-heated oven on a high temperature until browned and looking tasty!

Yum! I really enjoyed this, it was really filling and the heat in the curry left me with a nice taste in my mouth which stopped me craving anything sweet. Good times.

E

Syn Free! Spicy Vegetable & Bacon Risotto - Mmm.

Just thought I'd post the recipe of my dinner for tonight! 

Spicy Vegetable & Bacon Risotto  - Extra Easy Syns - 0

The ingredients i've used are really just a basic guide. Depending on your preference you can add or subtract any vegetable or quantities! It's a real good recipe for experimenting and using what's left over in the cupboards. You can also add tinned tomatoes if you're looking for something a bit heartier.

2 Large Flat Mushrooms

1 Large Onion

Handful of Green Beans

1/2 Red Pepper

1/2 Green Pepper

1 Carrot

2 tbs Sweetcorn

1 tbs Turmeric

1 tbs Paprika

3 Cloves of Garlic

2 Thin Chillies

Chicken or Vegetable Stock

2 Lean Slices of Bacon

Risotto Rice 

Frylight Spray

1. Dice or slice all the mushrooms, vegetables (except sweetcorn) and garlic and place in a large non-stick frying pan or wok and spray with fry light. Turn up the heat and begin to fry.

2. Chop up the chillies and bacon and add to the pan along with the turmeric and paprika. Stir in. If necessary, add some more fry light. This should soon start smelling awesome!

3. Once the bacon is browned off, add the rice. This can be as much or as little as you like. Stir it until all the rice is coated in the veg.

4. Add about 350 ml of chicken or vegetable stock and lower the heat, keep stiring.

5. When the dish starts looking a little dry, add some more stock. Repeat this process until the rice is soft enough to eat!

6. Just before serving, stir in the sweetcorn. 

Voila. I will be having this with a grilled chicken breast.

E