Thursday 16 May 2013

Extra Easy SYN FREE Dinner Ideas (mostly syn free!)


Steak with potato wedges and roast tomatoes
Cut one large potato per person into wedges and place in a roasting tin. Spray them with low cal cooking spray, add seasoning and a pinch of paprika and roast in the oven at 200/Gas 6 until cooked through, approx 40 mins. Add small tomatoes on the vine half way through. Season lean steaks and cook on a griddle or non-stick frying pan to your liking. Serve with the wedges and roast tomatoes and a large salad.

5 Spice Duck Stir Fry
Thinly slice skinless duck breast fillets and coat in 5-spice powder. Heat a large wok and spray with low cal cooking spray. Cook the spiced duck for a few mins, stirring before adding a large bag of mixed stir fry vegetables and cooking for a few minutes until done. Add a squeeze of lime juice and serve with cooked rice.

Salmon and New Potatoes
Grill salmon steaks and serve with a topping of chopped red pepper, capers and parsley and lots of new boiled new potatoes, broccoli and green beans. Finish with slices of melon and a FREE mullerlight yogurt.

Gammon Grill
Grill a lean gammon steak and serve with new potatoes and lots of vegetables, such as carrots, green beans and broccoli. Have a banana and some pineapple for afters.

Spicy beefburgers and sweet potato chips with chutney
Cook parboiled sweet potato chips in a preheated oven at 240/Gas 9 for 20-25 mins. Make the chutney: put chopped tomatoes, onion, chopped apple ( 2 1/2 syns each when cooked) garlic and balsamic vinegar in a saucepan, cover and cook over a high heat for 5 mins. Uncover and cook for a further 5 mins. Season well. Mix together extra lean minced beef, mustard powder and chilli flakes. Season and mix well. Shape into four burgers. Cook the burgers in low cal cooking spray over a medium heat, for 7 mins on each side. Serve in a 60g wholemeal roll (b). Follow with a melon, grape and kiwi fruit salad.

Beef Braise and Balsamic Cabbage
Soften chopped onion with cubed lean braising steak. Add a pack of chopped root casserole vegetables. Cover with beef stock, add some Marmite and cook, covered, simmering for about 2 hours. Roast shredded red cabbage in a hot oven with some seasoning and a good drizzle of balsamic vinegar, stirring frequently until cooked through.



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