Thursday, 21 February 2013

syn free cajun chicken

3 chicken fillets
1 red pepper 1 yellow pepper
mushrooms chopped
1 red onion
42g of kerry low low cheese grated used as healthy extra
500g of fat free natural yogurt
cajun perfectly shake spice - 3-4 teaspoons
2 teaspoons of lazy garlic
salt and black pepper
dried tagletelli

chop chicken and veg and place in container with a lid and mix in the cajun spice, cover and leave for at least 2 hrs in fridge
when ready to cook place spiced chicken and veg and garlic in frying pan and fry for 10 mins or so with frylite.
cook the tagletelli while this is cooking.
when ur happy chicken is cooked take off the heat and stir in the cheese (the heat will melt it)
then stir in the yogurt slowly so that it doesnt split or curdle, mix well and add lots of salt and black pepper - serve immediately!!

(we think it taste very like house sauce from kebab shop so wud be lovely to0 with chips)
the cheese is one healthy extra and we split this between two of us.
this meal was completely free for me as i used only half a healthy extra.

Syn free scotch eggs

makes 6 
boil 6 eggs 
8 syn free pork sausages from oh so lean
2 whisked eggs
half finely chopped onion
mixed herbs
smash powder

while eggs are boiliing take skin off syn free sausages and  add finely chopped onion and mixed herbs and one whisked egg. mix well.
wen eggs are boiled and shelled flatted out a burger sized amount of meat mix and fold around the egg making sure it well covered. roll the meat covered egg agan in whisked egg and then roll in smash powder and spray well with frylight.
place in oven about 190 degrees for 20 mins... yummy snack hot or cold and all free

Syn free donor meat

Ingredients for donor meat:
1 teaspoon dried oregano
1/2 teaspoon dried Italian herbs
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 teaspoon cayenne pepper1 teaspoon salt
1/2 teaspoon black pepper500g of extra lean lamb mince
1) Preheat oven to gas mark 4/180C/350F

 2) In a large bowl, combine the dried oregano, dried Italian herbs, garlic powder, onion powder, cayenne pepper, salt and black pepper.

 3) Add the lamb mince and mix thoroughly for 2-3 minutes. Take out all of your aggression on the kebab mixture, punching and kneading until no air pockets remain and the kebab meat is extremely smooth.
4) Shape the seasoned mince into a loaf and place on a baking tray.
5) Bake in the middle shelf of the oven for 1 hour, turning the loaf half way through the cooking time to ensure even browning.
6) Once cooked, remove from the oven and cover with foil. Allow to rest for 10 minutes.7) Slice the donor kebab as thinly as possible and serve with pita, salad and sauces!!!
7) Slice donor meat thinly and serve with salad and sauce