Surprise surprise, today’s lunch involved leftovers! Saturday night’s leftovers in fact – well, the rice and sauce, all the chicken was eaten 😂.
I added 2 quorn sausage and a portion of steamed leeks from the canteen….
Now I normally greet a Monday morning with as much enthusiasm as a trip to the dentist. This week however, is going to be a great week!
For me it’s only a 3 day working week. Then, on Thursday, not only am I having my third training day at Chester Zoo for my role as Visitor Engagement Volunteer (work allow me 1 day each year to volunteer in the community) but it’s also my 21st (ahem) birthday 🎉
Oh yes, there is the shall matter of an MRI scan in the middle of all this but it’s just routine as part of my pulsatile tinnitus diagnosis… 🙈
One thing I miss with a pasta meal is the garlic bread (and apparently, according to Mr F, much to his amusement, I say garlic bread like Peter Kay! Garlic…. Bread 🙈)
Shop bought garlic bread (you’re saying it the same way now aren’t you? Go on, admit it) is so high in syns so I like to make my own. It’s very low syn but really is a good substitute and I feel as if I’ve had something really, really naughty.
Perfect garlic bread every time for only 0.5 – 1 syns depending on how much spread you use.
I think I must be slightly odd (oi! whaddya mean only “slightly 😳) in the fact that I LOVE doing the weekly shop. To me, it’s a great opportunity to stock up (and clean) the cupboards and fridge. Normally by Sunday morning, all that’s left rattling round in the fridge is some brown lettuce, squishy cucumber and Saturday nights leftovers 🙈
But by 11am on a Sunday, ta daaaa!Yes, there are synful things in there too because you know what? It’s allowed. The plan seriously won’t work as good if you don’t utilize your syns (and boy do I use mine 😂)
Today’s special items areContinuing with the 80s vibe I couldn’t resist picking up a bit of cress to compliment my egg yogo (mayo, yogo, get it?)I enjoyed the Muller light Greek yoghurt so much I had to get some more in. I will try and eat these a bit more beatylike and less like the beast, but I’m not promising, it really is that good 🙈Casaerecce is my fav pasta and this one is on offer in Sainsbury’s at £1 a pack. Don’t rush to the Caldy Valley store today though, I got the last 2 packs…
Katsu curry is a Japanese dish and the SW recipe suggests serving it with jasmine rice. Now I want egg fried rice and I’m not sure that it’s traditionally served with this dish but hey, my house, my rules! I’ll just call it “fusion food” and be trendy for once… Cook your rice as normal and cool quickly (I put mine near an open window – I certainly don’t put it on a plastic windowsill so that it melts and leaves a great big circle! Well, not since 1 week after having my brand new kitchen. Lesson learned 🙈)Spray a frying pan (or wok if you have one) with frylight and add the cooked, cooled rice and cook for a few mins. Make a well in the center of the rice and pour in 2 beaten eggs. Leave for a few mins until egg starts to set (think of an omelette) Once the egg sets, start to draw in the rice until the rice and egg are mixed well. The egg will continue to cook so make sure you keep stirring.Add sliced spring onions and continue to cook for a few mins. Add a splash or two (or three, it’s your choice) of soy sauce.Finally, add a handful of frozen garden peas and heat through.
SYN FREE and sooooo tasty – who wants jasmine rice now then?? 😂
Prep time: 20 minutes
Cook time: 30 minutes
Ready in: 30-60 Minutes
Syns per serving: FREE
Add 6 Syns if not using Wholemeal bread as a Healthy Extra.
4 skinless chicken breasts
240g fresh wholemeal breadcrumbs
1 egg, beaten
Salt and freshly ground black pepper
For the Curry Sauce:
1 large onion, chopped
1 courgette, chopped
2 carrots, chopped
4 cloves of garlic, crushed
1 tsp fresh ginger
1 tsp turmeric
2 tsp cumin
2 tsp coriander
1 tsp chilli powder
1 tbsp sweetener
1 tbsp soy sauce
1 litre chicken stock
1 bay leaf
1 tbsp fat free fromage frais
Low calorie cooking spray
Spray a large heavy-based saucepan with low-calorie cooking spray. Add the onion, garlic and ginger and cook for 3 minutes or until the onion is softened. Add the carrots and courgette and lightly fry for a further 4-5 minutes. Add the turmeric, cumin, coriander, chilli powder and sweetener and evenly coat the vegetables. Add the stock, soy sauce and bay leaf and bring to the boil. Reduce the heat and simmer for 30 minutes.
While the sauce is cooking, preheat your oven to 200°C/180°C Fan/Gas 6. Season the breadcrumbs with salt and freshly ground black pepper. Place each chicken breast in some clingfilm and flatten with a rolling pin or meat tenderiser. Remove the clingfilm and dip the chicken in the egg, then coat with breadcrumbs and place on a baking tray sprayed with low-calorie cooking spray. Bake in the oven for 15-20 minutes or until the chicken is cooked through.
For the sauce remove the bay leaf and pour the contents of the saucepan into a blender. Blitz until it becomes a thick, smooth sauce and stir in the fromage frais.
To serve, slice the chicken breast into pieces, spoon over the curry sauce and serve with steamed jasmine rice.
The following recipe caught my eye on Facebook yesterday and I just knew I had to try it! Unusually for me, it works out quite high in syns per rib but I am going to stay good and just have 1 rib – you could also swap ribs for pork tenderloin filet to make it negligible per portion.
According to the SW app, pork ribs on the bone are 6 syns per 100g. Whether they are any less syns with all visible fat trimmed, I don’t know! so to be safe, I’ve synned this dish as per the info on the app. You can choose whether to syn it lower or not 👍
Easy honey garlic slow cooker spare ribs
The pack of ribs that I’ve used is 700g (42 syns) containing 7 ribs. I have used 8 tbsp The Protein Works Maple Syrup (8 tbsp = 1 syn), 2 tbsp soy sauce and 2 tsp frozen crushed garlic so I reckon each rib will be about 5 syns! (Again, you can replace the ribs for syn free pork fillet tenderloin) the smell filling the kitchen is amazing! I am really looking forward to trying my 1 rib later 😂