Wednesday, 30 April 2014

Chicken chasseur (slimming world friendly)

Jars and packets of sauces can be so high in syns I am always trying to find ways of making meals that have a sauce but are low in syns or syn free. I have made this for years and I cant even remember where I found the original recipe but it works very well and is really tasty and it all takes only about half an hour from start to finish its nothing complicated.

I like to use chicken thighs as I feel they have more flavour but you can use chicken breast if you like or turkey would work well too and of course if you wanted to make a veggie option then quorn would be good.

Chicken Chasseur

8 chicken thighs (bone, skin and fat removed)
2 onions (chopped)
2 fresh tomatoes (chopped)
4oz mushrooms (sliced)
1/2 pint chicken stock
1 tablespoon tomato puree
1 tsp dried tarragon
2 cloves garlic (crushed)
salt and pepper
low calorie spray oil

Spray a large frying pan or wok with spray oil and add the chicken and onions, Cook the chicken for 5 minutes until browned then add the stock, garlic, tomato puree, dried tarragon and season with salt and pepper.

Bring to the boil then simmer over a low heat for 20 minutes then add the mushrooms and tomatoes. Simmer for another 10 minutes until the sauce has reduced and the mushrooms and tomatoes are soft and cooked through. Taste to see if it needs anymore salt and pepper and season to taste.

Serves 4

Syn free on extra easy :)

Monday, 21 April 2014

Crispy topped cod (slimming world friendly)

I was looking in the supermarket at the frozen fish products with toppings and I thought I can make something like that for much less less syns just needed to find something low syn to use as a topping.

 I love the new pop crisps from Walkers and at only 4syns per bag they make a great low syn snack and I thought they would also make a tasty crumb topping .

I thought the sour cream and chive flavour would be a good choice but think any of the flavours would be really nice and its a very simple recipe. I used cod as I had some in the freezer but any firm white fish would work as well.

Crispy topped cod

4 cod fillets
1 packet Walkers 'pops'
2 tablespoons lighter than light mayonnaise
salt and pepper
spray oil

Line a baking tray with greaseproof paper and lay the cod fillets on it and season with salt and pepper .
Put the pop crisps into a plastic bag and crush until they are crumbs

Spread the mayonnaise evenly over the cod fillets and then sprinkle the crisp crumbs over the top of the fish and very lightly spray with oil.

Bake in the oven at gas 6/200/400 for 15-20 minutes until the fish is cooked through and the crumbs are browned.

1  1/2 syns per portion on extra easy.