Orange, Garlic and Soy Chicken Drumsticks

Chicken drumsticks are syn free on extra easy, so how about cooking up a batch as snacks for when your peckish.
These drumsticks are marinaded in just orange juice, light soy sauce and garlic and it adds such a depth of flavour. Unfortunately you have to syn the orange juice, but it adds hardly any syns to the drumsticks.
In fact some would argue that as your not actually eating/drinking the orange juice, you may not need to syn it.
I made a batch of 9 drumsticks and it works out as 0.2 syns per drumstick, so the choice of syning is totally up to you. You could marinade a lot more drumsticks in that amount of marinade.

Preheat oven 200c, 400f, gas mark 5

Ingredients

9 chicken drumsticks skin removed
100 ml orange juice 2 syns
100 ml light soy sauce
2 garlic cloves grated

Method

In a large zip lock bag mix the orange juice, soy sauce and garlic, add the chicken and rub the marinade in, marinade the chicken over night.
Lay the drumsticks out on a tray sprayed with frylight, and bake in the oven for 30 minutes.

Char Siu Pork Roast

This is a slow cooker dish. It isn't syn free, but it is so delicious it is worth the syns. Full of lovely Chinese ingredients and the pork ends up so tender and juicy.

It is very versatile too, you can serve it with rice, pasta, jacket potato, or even in a bun as a pulled pork sandwich.

The whole dish is 16 syns on extra easy, i made 6 portions out of  the whole pot.

Ingredients

2 lbs of boneless pork, loin, shoulder or leg, cut all the fat off

¼ cup of light soy sauce

¼ cup hoisin sauce 10 syns

2 tbsp tomato ketchup 1 syn

1 tbsp honey 3 syns

2 tsps garlic finely chopped

2 tsps ginger finely chopped

2 red chillies finely chopped

1 tsp sesame oil 2 syns

½ tsp five spice 

½ cup chicken stock

Method

Combine all the ingredients apart from the pork in a large plastic bag, add the pork and rub in the marinade, marinade for at least 4 hours, i done mine over night.

Place the pork and marinade into the slow cooker and cook on low for 8 hours.

Remove the pork and shred it, return to the marinade and warm back through then serve.

Five Spice Squid with Noodles

Here is another delicious fake away for you, a lot tastier and healthier than a take away from a Chinese.

7 syns for the whole dish.

Ingredients

2 tbsp hoisin sauce    4 syns
2 tbsp light soy sauce
1 tbsp shaoxing rice wine    1 syn
½ tsp five spice
1 tsp sesame oil     2 syns
200ml vegetable stock
2 garlic cloves
1 cm fresh ginger
1 red chilli
8 oz squid cleaned and sliced into rings
8 oz oriental mushrooms sliced
1 red pepper diced
1 onion diced
½ cup edamame beans
8 asparagus spears chopped
Handful of thai basil leaves
Cooked noodles

Methods

Mix together the first 6 ingredients, set aside.
In a blender blitz the garlic, chilli and ginger, set aside.
In a wok sprayed with frylight, fry the onion for 2 minutes, add the asparagus and pepper, fry for 2 minutes, add the mushrooms and fry for 2 minutes, add the squid and fry for 1 minute, add the garlic mix, fry for 1 minute. Add the sauce and edamame beans, bring to a boil and simmer for 2 minutes, stir in the noodles, heat through and sprinkle over the basil leaves.

Ginger and Coriander Baked Tilapia

This is a light refreshing dish, full of superfree. The fish is light, moist and flaky with a delicate flavour, but it stands up to the punchy flavours of the sauce. The flavours just dance on your tongue.

This dish serves 2 and is 2 syns on extra easy per person.

Preheat oven 200c, 400f, gas mark 5

Ingredients

4 tilapia fillets

3 garlic cloves finely chopped

1 inch ginger grated

1 red chilli finely chopped

handful coriander leaves

2 tbsp light soy sauce

1 tsp sesame oil (2 syns)

1 tbsp shaoxing rice wine (2 syns)

Stir Fried Vegetables

1 onion chopped

1 red pepper chopped

½ chinese leaf lettuce

8oz oriental mushrooms

½ head broccoli

1 red chilli sliced

1 tbsp soy sauce

1 tsp fish sauce

remaining juices from the fish

handful coriander leaves

Method

Lay the fish in a baking tray sprayed with frylight.

Combine the garlic, ginger, chilli, light soy sauce, shaoxing rice wine, sesame oil and coriander together, pour over the fish. Bake for 8 minutes.

Spray a hot wok with frylight, add the broccoli with 2 tbsp of water to create some steam to help it cook, add the stems of the chinese leaves and onions, fry for 1 minute, add the red pepper, chilli and mushrooms, fry for 2 minutes, add the soy sauce, fish sauce and remaining juices from the fish, fry for 1 minute the stir in the chinese leaves and coriander.

Serve up the vegetables and lay the fish on top, spoon over sauce and serve with basmati and wild rice.

Garlic and Rosemary Pork Tenderloin

It isn't often i do a roast dinner and never on a Sunday, so i thought i'd treat my husband to a lovely midweek roast, well i guess well be having a roast more often now as it went down so well. The pork was so juicy and tender and the marinade was amazing!! This has got to be one of the best Pork dishes i've ever had!!

Oh did i forget to add it is so easy to make too, only downside is it isn't syn free but at only 3 syns on extra easy for the whole tenderloin it was so worth it!!!

Preheat oven 200c, 400f, gas mark 5

Ingredients

1 large pork tenderloin any fat removed

2 garlic cloves sliced

¼ cup light soy sauce

2 tsp mustard powder

1 tbsp honey (3 syns)

1 tbsp fresh squeezed orange juice

1 tbsp fresh chopped rosemary

Method

Put the loin on a foil covered baking tin, poke holes all over it and push in the slices of garlic, mix all the other ingredients together and pour over the pork, let it sit for at least 30 minutes, basting it with the marinade every 5 minutes.

Roast in the oven for 20 minutes, basting it half way through.

Remove from the oven and let the pork sit for 10 minutes. 

Put the remaining marinade into a pan and heat through, use a jus over the pork.

I served mine with roast potatoes, minted cabbage and roasted asparagus.

Stir fried Vegetables and Noodles

This is a noodle dish i made to go with the Asian Flank Steak. It is full of superfree tasty vegetables, you can use whatever vegetables you want, i used what i like and goes well with Asian flavours.

You could have this as a vegetable dish by itself or add chicken or pork to it.

It's syn free on extra easy.

Ingredients

1 onion chopped

1 red pepper diced

a small head of broccoli 

a bunch of asparagus chopped into 4

1 cup edamame beans

8oz oriental mushrooms

2 portions of dried medium noodles cook as per packet instructions

1 inch ginger grated

1 garlic clove grated

¼ cup light soy sauce

1 tsp fish sauce

1 tsp chilli flakes

handful thai basil leaves

Method

In a hot wok sprayed with frylight, fry the onion for 1 minutes, add the broccoli with 1 tbsp of water, then add the asparagus, pepper, and edamame beans, stir fry for 2 minutes, add the mushrooms and fry for 2 minutes, mix up the ginger, garlic, soy, fish sauce and chilli flakes and pour into the vegetables, stir in and then add the cooked noodles, heat everything through, tear over the thai basil leaves and serve.

Asian Flank Steak

Another fake away, the flavours cover all the four taste sensations, sweet, sour, spicy and umami.

Unfortunately it's not syn free, but you can't moan at 4¼ syns on extra easy for 8ozs of tender steak and a tasty sauce.

This steak goes really well with Stir Fried Vegetables and Noodles

Ingredients

50ml light soy sauce
50 ml shaoxing rice wine  (3.5 syns)
1 tbsp runny honey  (3 syns)
1 tsp sesame oil  (2 syns)
1 tbsp minced garlic
1 tbsp grated ginger
1 tsp chilli flakes
2 star anise
1lb flank steak


Method

Whisk the first 7 ingredients together, put into a sealable bag with the star anise and flank steak and marinate for a minimum of 6 hours, over night if possible. Save the marinade.

Bring back to room temperature and griddle for 4 minutes each side.

Simmer the remaining marinade down to half, sieve and reheat. Serve drizzled over the steak.