Quorn Korma

I have made this curry on numerous occasions in the past and it really does tast like one bought from a takeaway except this one is SYN FREE on a GREEN day.
I use quorn chunks but you can put in whatever you like but remember to work out the syn values.

The sauce after been blended

Ingredients

• 1 bag of Quorn Chunks
  
• freshly ground black pepper
  
• 25g/1oz low-fat natural yoghurt
  
• Spraylight
  
• 2 large onions, chopped (400g/14oz prepared weight)
  
• 4 garlic cloves, peeled and sliced
  
• 20g/¾oz piece fresh root ginger, peeled and finely grated
  
• 12 cardamom pods, seeds crushed
  
• 1 tbsp ground cumin
  
• 1 tbsp ground coriander
  
• ½ heaped tsp ground turmeric
  
• ¼ tsp hot chilli powder
  
• 1 bay leaf
  
• 4 whole cloves
  
• 1 small potato cut into small pieces
  
• small pinch saffron
  
• 1/2 tea spoon Splendor
  
• ½ tsp fine sea salt, plus extra to season
  
• 3 tbsp Fat Free Fromage Frais
  
• fresh coriander, roughly torn, to garnish (optional)

Preparation method

1. Open the bag of Quorn chunks and stir in the yogurt and season with black pepper and chill for a  minimum of 30 minutes but ideally 2–6 hours.
   
2. spray a lidded pan with spraylight add the onions, garlic and ginger. Cover and cook over a low heat for 15 minutes until very soft and lightly coloured. Stir the onions occasionally so they don’t start to stick.
   
3. Once the onions are softened, stir in the crushed cardamom seeds, cumin, coriander, turmeric, chilli powder and bay leaf. Pinch off the ends of the cloves into the pan and throw away the stalks. Cook the spices with the onions for five minutes, stirring constantly.
   
4. Stir in the potatoes, saffron, splendor and ½ teaspoon of salt, then slowly pour 300ml/½ pint cold water into the pan, stirring constantly.
   
5. Bring to a gentle simmer, then cover and cook for 10 minutes, stirring occasionally.
   
6. Remove the pan from the heat, take out the bay leaf and blend the onion mixture with a stick blender until it is as smooth as possible. You can do this in a food processor if you prefer, but let the mixture cool slightly first.
   
7. The sauce can now be used right away or cooled, covered and chilled until 10 minutes before serving.
   
8. Drain the quorn in a colander over the sink, shaking it a few times – you want the quorn to have just a light coating of yoghurt.
   
9. Place a non-stick frying pan on the heat, add the sauce and bring it to a simmer.
   
10. Add the quorn pieces and Fromage Frais and cook for about 10 minutes or until the quorn is tender and cooked through, stirring regularly.
    
11. Adjust the seasoning to taste, spoon into a warmed serving dish and serve garnished with fresh coriander if you like.

Chip Shop Curry Sauce

Frylite
1 onion very finely chopped
2 garlic cloves
1 tsp minced ginger
1 tbsp curry powder
400g chopped tomatoes
2fl/oz vegetable stock
2 tsp sweetener
2oz fat free natural fromage frais
1 tbsp of freshly chopped coriander
1 tbsp freshly chopped mint

Spray the pan with frylite, add onion and garlic, then ginger, and fry for 2 mins, then add curry powder,
add tomatoes, veg stock, and sweetener, bring to the boil, reduce heat, and simmer for 15 mins

Transfer the sauce to a food processor and blend until smooth, return to the pan, add the fromage frais, corainder and mint, heat gently, before serving, but dont over heat as it will make the fromage frais curdle.

Hungarian Chicken

Frylight
Chicken Breasts cut into strips
1 large onion sliced
1 red & 1 green pepper sliced
2 tablespoons plain flour (2syns)
2 teaspoons paprika & extra to garnish
225ml Chicken Stock
2-3 tablespoons Tomato Puree
Salt & Pepper
150ml Fat Free Sour Cream
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1, Heat the spray light in a large lidded pan and add the chicken. Cook over a medium heat until lightly browned, then remove from the pan. Add the Onion & Peppers to the pan and cook gently until soft.
2, Return the chicken to the pan, then stir in the flour and paprika. Add the stock and tomato paste and bring to the boil, stirring. Reduce the heat, cover and simmer gently for 15 to 20 minutes until the chicken is tender.
3, Season with salt & pepper and serve topped with soured cream and a dusting of paprika.

Homemade Coleslaw

I shredded Carrot, Onion & Cabbage and mixed with Fat Free Natural Fromage Frais and added a tiny bit of Dijon Mustard.

Homemade Potato Salad

Today i made some syn free potato salad

Now trying to make it look nice for my blog was rather hard but believe me, it tastes gorgeous.
I boiled some potatoes and added them to thinly sliced onion and mixed with Dill and some Fat Free Natural Fromage Frais

Vegetable Quiche

FREE ON GREEN & RED


6 Eggs
4 tablespoons of Fat Free Fromage Frais
Tomato, Onion,Red Pepper, Spinach,Dried Tarragon
and a sprinkle of Black Pepper.
All i did was dry fry the Onion and Red Pepper to soften then mixed the eggs and Fromage Frais together. Add all the other ingredients and cook on Gas 5 for about 30 minutes or until set and thoroughly cooked.

Lamb Kebab

Serves 4
 1 syn per portion (heb for pitta bread) (extra 0.5 syns for white kebab sauce)

1 teaspoon plain flour

1 teaspoon dried oregano

Half teaspoon dried Italian herbs

Half teaspoon garlic powder

Half teaspoon onion powder

Quarter teaspoon cayenne pepper

1 teaspoon salt

Half teaspoon black pepper

500g Lamb mince

Combine all the ingredients. Work the mixture well with your hands, pounding & kneading until there are no air pockets. It shold be a smooth mixture.

Shape into a loaf shape, and place on a baking tray (preferably on a wire rack) and put in the oven at 180c for 1 hour 20 mins. Turn the loaf over halfway through cooking.

Remove from the oven & wrap in foil. Let it rest for 10 minutes while you warm pitta bread & prepare salad. Unwrap the meat and slice as thinly as possible. Add red or white kebab sauce to taste.

Chunky Chilli Beef

Cooked in a slow cooker
Serves 6
1 large onion, finely chopped
2 garlic cloves, finely chopped
2 red chillies, seeded and finely chopped
800g braising steak, diced
1 tsp cumin seeds
1 tsp smoked paprika
2 x 400g can chopped tomatoes
2 x 400g can kidney beans, drained and rinsed or baked beans poured straight in
75g dark chocolate (70% ideally) broken into pieces

Preperation
Place the onion, garlic, chillies, steak, spices and tomatoes in the slow cooker and cook on low for 6 – 8 hours.
Stir in the beans and chocolate and cook for a further hour until the beans are piping hot and the chilli is thick and rich. Season to taste.

I’d have this on a Green Day and have the meat as a healthy B
The chocolate works out to be around about 3 ½ syns

Syn Free KFC

I made this a couple of years ago.. really gorgeous it is too.

10 x Chicken Drummers or 4 Chicken Breasts
1 x Tub Chicken Bovril Paste
1 x Egg
1 x Clove of Garlic crushed (optional if you dont like garlic)
2 x Teaspoons of Ground Black Pepper (optional)
2 x Teaspoons of Mixed Spice (optional)
1 x Teaspoon of mild chilli powder (optional)
4 x Slices brown bread
2 x Teaspoons mixed herbs

Method
Place chicken drummers/chicken breasts in a deep pan fill with water. Bring to the boil and simmer for 30 mins. Drain and leave to cool. When cool remove the skin and pat dry. Cut chicken breasts into strips.
Place the bread and mixed herbs into a food processor and blend until crumbled and empty onto a large dish. Scoop out all the bovril paste into a small bowl. Mix in the egg, crushed garlic, pepper, spice and chilli until you have a gloopy paste.
Now for the fun bit, but before you start switch on the oven to its highest setting and have a baking tray sprayed with fry light on stand by. Using a spoon carefully dribble the paste all over a chicken drummer/strip then roll it in the breadcrumb mixture and place on the baking tray. Repeat until all the drummers/strips are covered.
Place the chicken in the oven and cook for 10 to 15 minutes or until the breadcrumbs have started to go brown and crisp. Remove and leave to cool. Once cool transfer to a serving plate.
Enjoy!

Chicken & Bacon Parcels

Ingredients

4 Chicken Breasts
4 large mushrooms
1 Large slice of ham
4 Rashers of lean bacon
Small knob of butter
Preperation

1- Slice the mushrooms and place with the butter in the microwave and cook for three minutes

2- Make pockets in the Chicken and divide the cooked mushrooms into the pockets

3- Cut the ham into four and place on the mushrooms

4- Wrap one slice of bacon around each chicken breast

5 - place on a baking tray in the oven, 190 degrees for 45 minutes or until the bacon becomes crispy

6- Serve with seasonal vegetables

On a red day the only item with a syn value is the knob of butter.. I made up this recipe and its gorgeous