Wednesday, 28 August 2013

Sausage, Mushroom and Red Pepper Mini Quiches

We were going on a picnic and i didn't want the boring old sandwiches, so i decided to make some mini quiches.
You can use any filling you like, but i chose Sausage, Mushroom and Red Pepper, topped with tomato.

Really easy to make, they can be syn free on extra easy and very tasty!!!

These are 2 syns for all 8 quiches.

Preheat oven 200c, 400f, gas mark 5

Makes 8 quiches


4 low fat sausages cooked and chopped
8oz cremini mushrooms diced
1 jarred red pepper diced
4 large eggs
25 ml skimmed milk
salt and pepper to taste
4 cherry tomatoes sliced


Fry the mushrooms in a pan sprayed with frylight till golden, add the diced red pepper and chopped sausages.
Spray a muffin tin with frylight, pile in the sausage mixture.
Beat together the eggs and milk and season, pour over the sausage mixture, top with the sliced tomatoes and bake in the oven for 15 minutes till set and golden.

Jalapeno Coleslaw

I was planning my weekly menu and decided that jalapeno coleslaw would be good with a meal i was preparing, so i set about making a syn free one.


½ red cabbage
½ white cabbage
1 large carrot
1 large onion
1 cup pickled jalapeno slices
1 tube quark
4 tbsp fat free natural Greek yogurt
1 tbsp tomato puree
salt and pepper to taste


Shred the cabbage, carrot and onion, mix together. Finely chop the jalapenos, mix together the quark, yogurt, and tomato puree, stir in the jalapenos and season to taste, mix into the vegetables.

Coronation Chicken

I've found lots of recipes for coronation chicken, but not a syn free one.
My adaptation isn't quite syn free but the closest i could get, without having to use a mullerlight yogurt.

It is thick and creamy, with a great kick, theres a crunch from the apple and it has so much flavour.

1.5 syns for the whole batch.

Preheat oven 200c, 400f, gas mark 5.


2 chicken breasts seasoned and roasted for 20 minutes, then diced.
1 apple peeled and diced
1 onion diced
2 tbsp quark
6 tbsp fat free natural yogurt
1 tbsp mango chutney
1 tsp madras curry powder
salt and pepper to taste
handful chopped coriander


Mix all the wet ingredients together with the curry powder, then add the chopped, chicken apple and onion. Stir in the coriander and season to taste.

This dish is great served in a sandwich, on a jacket potato, with pasta or rice.

Friday, 2 August 2013

Ceasar Salad

Who'd have thought you could have a creamy dressing on your salad! It's tangy, creamy and very tasty, in fact i would say it tastes better than a full fat dressing!!

2.5 syns per 35g serving on extra easy.

Dressing Ingredients

⅓ cup of lighter than light mayonnaise - 2.5 syns
2 tbsp lemon juice
1 tbsp olive oil - 6 syns
1 tsp dijon mustard - 0.5 syns
2 tsp red wine vinegar
2 tsp worcester sauce
1 tin sainsburys anchovies in oil drained
½ tsp ground black pepper
1 garlic clove
30g parmesan cheese - 6 syns


Put all the ingredients into a blender and blitz into a smooth creamy dressing.

Preheat oven 200c, 400f, gas mark 5

Salad Ingredients

1 large romaine lettuce chopped
2 slices wholemeal bread from an 800g loaf
30g parmesan cheese grated


Chop the bread up into 1cm cubes and lay on a baking tray, spray with frylight and bake for 5 minutes to crisp and golden.
Mix the lettuce with the dressing and sprinkle with the croutons and parmesan.

Cajun Salmon

I made this Cajun Salmon to go with a low syn Ceasar Salad, the spicy seasoning cuts through the creaminess of the Ceasar Dressing.

Syn free on extra easy

Serves 2

Preheat oven 200c, 400f, gas mark 5


1 lb salmon
2 tsp cajun seasoning
½ tsp salt
Olive oil frylight


Spray a baking tray with frylight. Place in the salmon and spray with frylight, sprinkle over the cajun seasoning and salt, bake for 15 to 18 minutes.