Thai Style Chicken with Lettuce Wraps

What a lovely meal, as you can see from the picture it is full of super free!! It would be great to serve at a party as people just help themselves. Instead of using synful wraps you use healthy and crisp lettuce leaves. The sauce finishes the wrap perfectly with a zing of sour, a touch of sweet and a slight kick of spicy!! and at 2.5 syns for the whole dish of sauce/marinade, you can practically say it's syn free as you only need about a tsp on each wrap.

So quick and easy to make apart from the marinading.

Sauce/Marinade Ingredients

3 tbsp rice vinegar
¼ tsp sweetener
2 tsp minced garlic
1 tbsp chilli sauce   ½ syn per tbsp
¼ cup light soy sauce
2 tsps of freshly grated ginger
1 tsp sesame oil   2 syns

Rest of Ingredients

3 chicken breasts, pounded till ½inch thick
About 8 romaine or iceburg lettuce leaves

You can use any vegetables you like, i used.

peppers
spring onions
radishes
coriander leaves
bean-sprouts
Chinese lettuce
red chilli

Method

Mix together all the marinade ingredients, set aside half the sauce and marinade the chicken with the other half for at least an hour, over night if possible.

Heat a griddle pan until it is smoking, then add the chicken to the pan cooking for about 3 minutes on each side, let it rest for 10 minutes then slice into thin slices.

Prepare all your vegetables and serve.

Salsa Chicken with the Works

Craving nachos, Tex Mex or something spicy then this is the dish for you!
This dish takes a long time to cook but is so easy to prepare. Just stick it in your slow cooker in the morning and your meal is ready when you get home from work or play!

Depending on what salsa you use in this dish, makes a difference on the syns per portion.


Serves 6

Ingredients

4 skinless, boneless chicken breasts
8 oz mushrooms sliced
2 red peppers diced
1 cup of salsa, shop bought or homemade
1 tins of chopped tomatoes
2 tbsp fajita seasoning
8 spring onions chopped
1 tsp garlic salt
2 tsp chilli flakes
1 cup basmati rice

Method

Lay the chicken breasts on the bottom of the slow cooker and sprinkle with the fajita seasoning, layer the rest of the ingredients on top of the chicken, pour over ½ cup water, stir it all together and set the slow cooker to 8 hours, an hour before the cooking ends stir in the rice.

I served the Salsa Chicken with coriander leaves, 30g grated cheddar cheese, sliced jalapenos, and instead of sour cream i made a coriander and lime fat free creme fraiche. Instead of having nachos i used crisp little gem leaves.

Tilapia and Lemon and Caper Dressing with Orzo and Salad

This is a light and zesty dish, with a kick of chilli, which compliments the soft flakes of fish and crunchy salad.

Syn free on extra easy and lots of superfree too.


Serves 2

Ingredients

4 tilapia fillets
1 cup of orzo
2 tbsp capers
1 red chilli deseeded
juice of a lemon
handful of basil chopped
1 garlic clove chopped
¼ tsp sweetener
1 tsp balsamic vinegar
2 iceburg leaves
2 handfuls of mixed salad leaves
10 cherry tomatoes
2 inches of cucumber thinly sliced and cut into half moons
4 radishes thinly sliced
half a red pepper thinly sliced
4 spring onions thinly sliced

Method

Cook the orzo as per packet instructions. When cooked drain and run under the cold tap.

Blitz the chilli and garlic in a blender, tip into a bowl and add the lemon juice, sweetener, balsamic vinegar, chopped basil and capers, mix together.

Make up the salad with the mixed salad leaves, tomatoes, cucumber, radishes, peppers and spring onion, pile it all in the iceburg leaves.

Spray a frying pan with extra virgin olive oil frylight and fry the tilapia for 2 minutes on each side.

Serve everything up and drizzle over the dressing.

Jerk Chicken with Portobello Mushrooms

This Caribbean dish is sweet, spicy and tangy, with a smooth cooling dip. It tastes great wrapped in a crispy, crunchy little gem leaf.

2 syns per serving on extra easy.


Serves 2
Preheat oven 200c, 400f, gas mark 5

Ingredients

4 boneless, skinless chicken breasts
4 large portobello mushrooms sliced
1 tbsp sweet chilli sauce
4 tbsp light soy sauce
1 tbsp jerk seasoning
½ tsp sesame oil
1 red chilli
handful of coriander

Method

Cut each chicken breast into 8 pieces.
Put the rest of the ingredients except one tablespoon of the soy sauce, in a blender and blitz.
Marinade the chicken for at least 2 hours, overnight if possible.
Spray a pan with frylight and brown the chicken pieces on each side, put on a baking tray and bake for 10 minutes to cook through.
Fry the mushrooms in frylight and 1 tbsp of soy sauce, then add the chicken back to the pan mix together and serve.
Sprinkle with coriander and serve with little gem leaves and mint yogurt sauce.

Recipe for mint yogurt sauce in the side dishes folder.

A Simple Ham Salad

The title says it all, the only time consuming part is all the chopping and making the dressing.
To be honest you can put whatever you like in the salad but this one was so   tasty i had to add it!


Ingredients

1/2 bottle of cheap balsamic vinegar
Mixed Lettuce leaves
Cherry Tomatoes
Celery the heart and the leaves
Capers
Cucumber
Radishes
Spring onions
Lean ham with all the fat cut off

Method

Tip the balsamic vinegar into a pan and boil down to half, so its thicker and sticky, set aside to cool.

Chop up all your vegetables and mix with the salad leaves, dice the ham and mix through.

Drizzle over the reduced balsamic dressing and serve.

Didn't i say it was easy!! Oh just one tip, don't lean over the pan when its boiling and breath in, the fumes can be quite lethal!!