Seafood Salad

I didn't want to use my HE A&B on my lunch as i like to save them for using in my main meal or, as a nighttime snack of cheese and biscuits.

I found a baking potato in the potato bag so decided to have a baked spud. But what to put on it????

I fancied tuna, but i want to take it up a notch, so i defrosted some prawns and chopped up some veggies. 

It was delicious and only 1 syn on extra easy for the mayonnaise.

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

Ingredients

1 baking potato, baked in the oven for about an hour until the skin is golden and crispy.

1 tin of tuna in brine or spring water

A dozen cooked prawns

2 inches cucumber diced

half a red pepper diced

2 spring onions sliced

1 tbsp capers

1 tomato, deseeded and chopped

2 tbsp light than light mayonnaise 1syn

a good shaking of tabasco sauce

Method

It couldn't be simpler, just mix everything but the potato together, then put on top of the potato.

The Seafood salad is also very nice with a bowl of mixed lettuce leaves, or you could make wraps out of it using romaine leaves. You can also mix it with cold pasta to make a delicious pasta salad. You can use any seafood you like and any vegetables.

Spaghetti Bolognese

This is a deliciously tasty bolognese sauce, which is completely syn free on extra easy, the parmesan is optional, and you can always use your healthy extra A for it.
The sauce is great for a lasagne, topping for a jacket potato, with syn free chips or wedges or as a base for a cottage pie.

Serves 6

Ingredients

500g extra lean beef mince 5% fat or less
1 large onion chopped
2 carrots chopped
2 garlic cloves finely chopped
8 oz mushrooms sliced
1 pepper pepper diced
1 tin of chopped tomatoes
500ml passata
1 tbsp tomato puree
1 tbsp balsamic vinegar
2 tsp worcester sauce
1 tbsp dried oregano
1 tsp dried basil
1 tsp dried thyme
1 tsp celery salt
500ml beef stock

1 packet of spaghetti cooked as packet instructions

Method

In a large pot sprayed with frylight, fry the mince until it is browned, remove from pan and set aside.
Respray the pot and fry the onions till golden, add the carrots, mushrooms and pepper and fry for 2/3 minutes, then add the garlic
. Return the meat to the pot, mix together and add all the tomato ingredients, stir in the rest of the ingredients, bring to a boil, then simmer on a low heat for 2-3 hours.
Serve with the spaghetti, sprinkle with parmesan.

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.

Ingredients

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

Method

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.