Roasted Vegetable Tortilla

I first made this dish to take on a picnic, it went down so well unfortunately there was no left overs.

Now i make it for all occasions also i have it for lunch, dinner, brunch, and even breakfast, it even makes a great snack.

It tastes great hot or cold. It is jam packed full of superfree and you can use whatever veggies you like.

Best of all it is synfree on extra easy!!

This one was made in a 20cm frying pan and depending how hungry or greedy like myself you are will serve 6 to 8 people.

Preheat oven 200c, 400f, gas mark 5

Ingredients

1lb maris piper or any waxy potato diced

8oz cremini mushrooms quartered

1 red pepper diced

1 onion diced

1 small sweet potato diced

1 garlic clove minced

6 eggs whisked

1 tsp Italian seasoning

salt and pepper

Method

Whisk together the egg garlic and salt and pepper, set aside.

On a large baking tray sprayed with frylight spread out all the vegetables so they are in a single layer, spray with more frylight and sprinkle with the Italian seasoning. Bake in the oven for 30 minutes or until golden, tossing them half way through.

Transfer all the veggies to an oven proof frying pan or dish and pour over the egg mixture, bake in the oven for about 15 minutes or until the egg is set.

Delicious with a big salad with a balsamic vinegar dressing.

Lemon Pepper Roasted Vegetables

There is nothing like a plate of roasted vegetables for a comfort food, full of super free and very filling. This meal is all cooked on one tray so very little washing up too!
You can use any vegetables you like.

Syn free on extra easy.

Preheat oven 200c, 400f, gas mark 5

Ingredients

3 large potatoes
1 large sweet potato
½ butternut squash
2 portobello mushrooms
10 asparagus
1 tbsp lemon pepper seasoning
salt
garlic frylight
2 8oz salmon fillets (optional)

Method

Chop the potatoes, butternut squash and sweet potato all the same size, thickly slice the mushrooms and cut the asparagus in half.
Spray a large baking tray with the frylight, lay the potatoes, sweet potato and butternut squash on the tray spray with frylight, sprinkle over the lemon pepper seasoning and season with salt. bake in the oven for 20 minutes, then toss them and spray again, bake for another 10 minutes, then toss in the asparagus and mushrooms, spray again and bake for 15 minutes.

I added 2 8oz fillets of salmon on top of the vegetables and baked for an extra 8 minutes, to make it a meal.

Liver and Bacon Sauté with Roasted New Potatoes

This may not be a dish for everyone as a lot of people don't like liver, but personally I love it and would encourage you to try it!
There is so much flavour to this dish and it is very low in syns. As the whole pot is 1 syn on extra easy.

Preheat oven 200c, 400f, gas mark 5

Ingredients

1 lb new potatoes
4 spring onions sliced diagonally
2 thick bacon chops, all fat removed and diced, or 1 large gammon steak
2 tsp paprika
250g liver sliced
200ml hot vegetable stock
1 tsp flour 1 syn
salt and pepper
4 tbsp fat free natural yoghurt

Method

Halve the new potatoes and boil until tender, let them dry, then lay them on a baking tray sprayed with frylight and spray them again then roast for about 20 minutes until they are golden and crispy.
Meanwhile in a large pan fry the bacon until it is golden. Season the liver with the paprika, salt and pepper and stir in the flour. Add the liver to the pan and fry until cooked to your liking. Add the spring onions and potatoes to the pan to warm through. Then divide between 2 plates.
Add the stock to the pan and scrap all the brown bits from the bottom of the pan to make a very tasty gravy, pour over the meals, dollop 2 tbsps of yoghurt on top of each and sprinkle with coriander.

Slow Cooked Balsamic Chicken

For on a day when you don't have much time to cook and don't want to spend ages in the kitchen, this dish is perfect.

Ok so it's not the prettiest looking chicken, but it sure makes up for it with flavour! and it is so tender too...

Syn free on extra easy.

Ingredients

4 large chicken breasts, or you could use thighs with all the skin and fat removed.

1 tsp garlic salt

2 tsps dried onions

1 tbsp dried mixed herbs

½ cup balsamic vinegar

2 star anise

salt and pepper to taste

1 tsp tabasco sauce (optional)

Method

Mix together the garlic salt, dried herbs, dried onion and rub into the chicken.

Lay the chicken into a frylight spray slow cooker and pour over the balsamic vinegar, add the star anise and season. 

Cook on high for 4 hours.

When cooked remove the chicken, pour the marinade into a saucepan add the tabasco if using and simmer down by half, use this as a sauce over the chicken.

I served the chicken with baked sweet potatoes and roasted thin asparagus.

The sweetness and creaminess of the potato cut through the tang of the sauce. Perfect combination!