Roulade

Fruit Roulade1 tub Quark4 eggs1 tsp Baking powder 4 tbsp Sweetner Vanilla essenceFresh fruit ie Strawberries/RaspberriesMethodPreheat oven to 180c ( fan)Separate eggsWhisk eggs whites together until they form peaksPlace into a bowl half a tub of quark, the egg yolks, sweetener, baking powder and vanilla essenceMiix together using an eletric whiskWhisk half the egg whites into the mixture iand when combined fold in 2nd half of the egg whites.Line a swiss roll tin with baking paper (if you don’t have any use spray light but paper is best) and pour the mixture into the tin, bake for 15-20 mins and once cooked place to one side and allow to cool.Whilst the roulade is cooling, mix the remaining half a tub of quark with the sweetener and some vanilla essence to your taste. Remove the cooled roulade from the tin and spread the quark mixture evenly across the cake.  Add the sliced fresh fruit and roll the cake from one end, slice to serve.Syn value: half a syn for the whole cake – Baking Powder 1tsp 0.5For alternative flavours try Options Hot Chocolate drinks powder in the filling instead of or as well as fruit (2.5 syns).

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Rice Pudding

Thank you Lesley Parkinson


Rice Pudding

200gs Pudding Rice
500ml Diet Lemonade or Diet Cream Soda
1 tub Vanilla Yoghurt (fat free!)

add ingredients together, put in a microwaveable bowl, microwave for about 16-18 minutes stirring occasionally, when cooled mix in vanilla yoghurt…. Eat with superfree fruit 😀

Egg Custard

6 eggs4 tbsp sweetener1 vanilla (or whatever flavour you prefer) muller lightWhisk all together, pour into dishes, sprinkle with nutmegBake at 150° for 20 minsMakes a scrummy bread and butter pudding too if you use bread from you HEB and syn your low fat spread

Slow Cooker Ratatouille

Chop up one onion, one aubergine, one courgette, one or two peppers and chuck them in the slow cooker with two tins of chopped tommies, 1tbsp balsamic vinegar, salt to taste and a whole load of dried mixed herbs and thyme. 

Mix it up and cook on the LOW setting for around six hours.

Serve with rice or pasta. Syn free on all plans.

 

Butter Chicken

‘Butter’ Chicken – FREE ON RED AND EXTRA EASY

1 tbsp fennel seeds

4 tbsp madras curry powder

4 garlic cloves, crushed

2.5cm piece of root ginger, grated

2 tbsp white wine vinegar

4fl oz/113ml passata

5oz/142g fat free natural yogurt

2lb/908g chicken cut into bite sized pieces

Fry light

1 large onion

1 cinnamon stick 

4 green cardamon pods 

Salt and ground black pepper

400g can of chopped tomatoes

1/4 pint/142ml chicken stock

 

1. Dry-fry the fennel seeds and curry powder in a non-stick frying pan for 1-2 minutes, or until the fennel seeds release a warm aroma. Transfer the seeds and powder onto a clean work surface and crush with a rolling pin (or use a pestle and mortar set if you have one) until ground into a powder.

2. Put the ground spices into a food processor along with the garlic, ginger, vinegar, passata and half the yogurt. Blend until smooth. Transfer to a large glass or plastic bowl with the remaining yogurt and add the chicken. Mix well, cover and leave to marinade in the fridge for 12-24 hours.

3. When ready to cook, spray a large, non-stick frying pan or wok with fry light and place over a medium heat. Add the onion, cinnamon and cardamon pods. Stir-fry for 6-8 mins until the onion is translucent. Add the chicken mixture and cook, stirring frequently, for 10 mins. Season well.

4. Stir in the chopped tomatoes and stock and bring to the boil. Reduce heat to low and simmer, uncovered for 40-45 minutes, stirring occasionally.

5. Serve with rice and superfree veg!!

 

Scan Bran Ginger Cake

Serves: 1
Prep time: 
Cook time: 
Syns per serving:
Extra Easy8.5Original8.5green8.5

5 Scan Bran
2 large carrots, finely grated
3 or 4 tbsp artificial sweetener (or to taste)
2 tsp ground ginger
1 tsp of ground all-spice (or to taste) 
1 tsp cinnamon
25g finely chopped stem ginger
3 eggs, beaten

Pour boiling water over the Scan Bran and leave for 1 minute so that it softens, then drain and mash.

Blend the Scan Bran, carrot, sweetener, ground ginger, all-spice, cinnamon and stem ginger, mixing very thoroughly. Then add the beaten eggs and stir until completely mixed. Transfer the mixture into a microwaveable dish – about 6½in/16cm in diameter.

Microwave on high for about 15 minutes, or until cooked. The end product should be reasonably moist.

It”s just 8½ Syns for the whole cake and can be divided into as many slices as you like

 

Scan Bran Chocolate Cake

Serves: 1
Prep time: 
Cook time: 
Syns per serving:
Extra Easy11.5Original11.5green11.5

5 Scan Bran
3 beaten eggs
1 level tbsp golden syrup
1oz cocoa powder
½ mug sweetener

 Soak the Scan Bran in boiling water to soften. Then drain and mash.

 Mix all the ingredients together and pour into a microwavable bowl.

Microwave on high for 7 minutes. When cooked the cake will be springy to the touch and will have pulled away from the side.

It’s just 11½ Syns for the whole cake and can be divided into as many portions as you like.

I eat mine hot with fruit and yoghurt … banana and toffee muller being a real favourite!