Friday, 10 May 2013

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

Rice Stuffed Peppers
Cook some chopped onions and add a spoonful of dried mixed herbs and some paprika. Mix into cooked rice, red kidney beans and sweetcorn and spoon into pepper halves. Bake them for 45 mins at 180c Gas 4, until tender. Serve with a large mixed salad. Enjoy a couple of peaches for opub.

Chicken and Bacon salad with a sweet twist
Toss together cooked new potatoes and baby salad leaves with sliced cooked skinless chicken and cooked pieces of lean back bacon. Add halved grapes and chunks of fresh peach and serve with a fat free french dressing.

Griddled Vegetables with pasta
Thinly slice courgettes and aubergine (1 of each per person) into long lengths. Preheat a griddle and cook the vegetables for 6-8 mins, turning to make a griddle marks. Add them to a bowl and sprinkle with the juice of 1-2 lemons and some seasoning. Add cooked pasta and some torn basil.

Meaty Chilli and Rice
Dry fry extra lean minced beef in a non-stick pan, add chopped onion, red peppers, mushrooms and chilli powder to taste and cook until soft, then add canned tomatoes and red kidney beans and simmer for 25-30 mins. Serve with boiled rice and a large mixed salad. 

Half pint prawns with lemon
Fill a large glass with whole unpeeled cooked prawns and serve with 2 slices of wholemeal bread (b) and plenty of lemon wedges. Accompany with a big side salad.

Moroccan Couscous
Make up a pack of Ainsley Harriott Moroccan Medley Couscous (1 1/2 syns per packet) and serve with a large mixed crisp salad. Follow with a Free Mullerlight yoghurt.

Prawn Salad
Mix lots of crispy iceberg lettuce, cucumber, tomatoes and juice prawns with Kraft Light Thousand Island Dressing ( 1 syn per level tbsp) and a squeeze of lemon juice. Serve with a 60g wholemeal roll (b)

Smoked haddock and egg salad
Steam or microwave a piece of smoked haddock and poach an egg per serving. Serve the fish and egg on top of a large salad of cucumber, lettuce, tomatoes, beetroot and spring onions.

Smoked salmon, dill and cucumber salad
Peel a cucumber and thinly slice. Add some lemon juice and chopped dill to the cucumber. Serve with smoked salmon and some salad leaves and salad cress.

Grazing Board
On a wooden board arrange cooked sliced meats such as trimmed Parma ham (1/2 syn per slice), deli turkey, lean pastrami and smoked ham with small cherry tomatoes on the vine, cornichons, radishes, pickled onions and a large mixed salad. Follow with a bunch of grapes and Free Mullerlight yoghurt.

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