Category Archives: Red Day Main Meals

Cauliflower fried “rice”

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Now I’ve not made this yet either but I will be….just think I could use that on a meat day and loads of something meat wise and fried rice…

Ingredients:

– 3 cups of grated raw cauliflower (use a cheese grater or food processor)

– 1/2 cup frozen peas

– 1/2 cup carrots, thinly sliced

– 3-4 garlic cloves, minced

– 1/2 cup onion, diced

– 1/2 TBSP olive oil

– 2 eggs (or 4 egg whites) scrambled

– 3 TBSP soy sauce

1. In a large pan, saute garlic and onions in olive oil on a medium/high heat, until onions become soft and transparent. (about 2-3 minutes)

2. Next add in peas, and carrots and cook until carrots begin to soften and peas are heated through, about 3-4 minutes

3. Next stir in scrambled eggs , cauliflower and soy sauce. Cook stirring frequently for about 5-7 more minutes. 

Enjoy adding in your favourite protein and veg. Possible add-ins: baby corn, broccoli, cabbage, bok choy, water chestnuts, chicken, tofu, and shrimp!

Moroccan Chicken and preserved lemons

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Serves 4 / Prep time: 10 minutes / Cooking time: 45-50 minutes

By my calculations on a Red day or, if you took 113g of chicken and used it as a HEB on green day this would be Syn free.

Ingredients

1 large brown onion, finely sliced
2 baby fennel, finely sliced
56g g  green olives, pitted (3)
1 cinnamon stick
1 tablespoon preserved lemon, skin only
250 ml chicken stock (if you use a stock cube 1 syn)
1 teaspoon coriander, ground
2 teaspoons cumin, ground
1 teaspoon cinnamon, ground
½ teaspoon paprika
½ teaspoon turmeric
2 teaspoons olive oil (4)
452g Skinless chicken thighs trimmed of fat

Preheat the oven to 180°C.

Scatter the onion, fennel, olives, cinnamon stick and preserved lemon in a roasting pan or in a large ovenproof baking dish and pour over the stock.

Mix the spices and oil together and rub into the chicken. Place the chicken in the baking dish, season well with cracked pepper, and roast in the oven for 25-30 minutes, then increase the temperature to 200°C and cook for a further 15-20 minutes or until the chicken is golden and cooked through.

Options….

  • For a spicier rub, add ½ teaspoon of chilli flakes and ½ teaspoon of chilli powder.
  • Mix it up with veggies…I love courgette (Zucchini), Aubergine (Eggplant), Yams are great because they give you some crunch….anything you like really.

Barbecued Greek Lamb with Tzatziki

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Oh my lordy my….on my wanderings the lovely Weight Loss Bitch had this on her facebook page…..I love all things Greek foody!!!! Tzatziki is a regular on our table during the summer especially….

Serves 6
Syn free on Extra Easy and Original
Ready within 80 minutes
Ingredients:
4 garlic cloves
juice 1 lemon
1 tbsp dried oregano
1 tbsp thyme leaf
2 bay leaves
1 leg of lamb, butterflied

For the Tzatziki
½ cucumber, halved and deseeded
170g pot 0% Total Greek yogurt
1 small garlic clove, crushed
handful mint leaves, chopped

Method:
Mash the garlic to a paste with a pestle and mortar. Mix with the lemon juice, oregano and thyme leaves, and season with a little salt and plenty of pepper. Place the lamb in a large porcelain dish. Pour the marinade over the lamb and massage into the meat. Leave the lamb for at least 1 hr at room temperature, or longer in the fridge, but no longer than overnight or the meat will become too soft.
To cook the lamb, fire up the barbecue, or heat the oven to 220C/200C fan/gas 7. To cook on the barbecue, wait for the coals to turn ashen, then lay the lamb on the grill and cook for 15 mins on each side for meat that is pink, or 20 mins on each side for well done. To cook in the oven, place the lamb in a shallow roasting tin and roast for 30 mins for pink or 40 mins for well done, turning the lamb halfway through. Leave the meat to rest for 10 mins before carving.
Meanwhile, make the tzatziki. Coarsely grate the cucumber, sprinkle with a pinch of salt and squeeze out all the liquid. Tip into a bowl with the yogurt, garlic and mint, and mix well. Carve the lamb into thick slices and serve with the tzatziki.

The only thing I would differently is add a bit of lemon juice to the Tzatziki