I am going to put this recipe down for one but it can be multiplied by however many times you want to an feed the family at the same time.The original recipe calls to saute the leek but this can be a syn free meal if you dry fry the leek instead. Put a little water into the frying pan and “fry” that way until tender. Failing that you can use Frylight or if like me you are in a country that doesn’t sell it you make up a 1:1 ratio of oil to water and shake it then spray the pan with that.
I’m not putting amounts of veg because that’s really up to you. The veggies I’ve put down were in the original recipe but you can use whatever you want… the combinations are endless….really lovely with roasted vegetables!
Prep time: – 15 minutes each
Cooking: – 15 minutes
– Cook the pasta in a large saucepan of boiling, salted water. Add beans in the final minute of cooking time.
– In a large frying pan put in a small amount of water and add the finely sliced Leeks and Zucchini.
-Cook for 2-3 minutes until almost tender and all the water has evaporated / been absorbed – then add the garlic.
– Cook for another minute or so until the garlic is tender and add the beans.
– Add the drained pasta and Feta to the vegetable mix .
– Season to taste and toss well to combine.
– Sprinkle with fresh herbs if you want.
- Green beans (frozen or fresh)
- Leek – trimmed and thinly sliced
- 1 Zucchini (Courgette) – thinly sliced
- garlic – crushed
- 42g Feta crumbled (HEA)
- Chopped Dill (optional…you can use whatever herb you fancy really)
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.
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.
- 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.
8 large eggs
1/2 cup whole milk
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
2 tablespoons chopped fresh Italian parsley leaves
Preheat the oven to 375 degrees F.
Spray with oil (fry light is syn free) – I used an oil and water mix so it’s less calories.
Whisk the eggs, milk, pepper, and salt in a large bowl to blend well.
Stir in the Parsley.
Fill prepared muffin cups almost to the top with the egg mixture.
Bake until the egg mixture puffs and is just set in the center, about 8 to 10 minutes.
Using a rubber spatula, loosen the frittatas from the muffin cups and slide the frittatas onto a platter. Serve immediately.
I made 12 – 6 I did with mixed herbs (rather than Parsley) and 6 I added a small amount of Sweet Chilli Sauce (2 syns for the whole lot)