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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