Healthy Summer Veggie Smash Pizza - 2.5 Syns Per Quarter

 

** Can be made in a rectangle form or a circular form **

For The Base:
1 sachet of instant mash
small amount of boiling water

Mix instant mash with water until it forms a very doughy ball.
Spray a cake tin with fry light and press the mash into the tin to form a nice round base.
Bake until golden then turn it over and bake other side until golden too.

2 garlic cloves minced
2 tsp olive oil (4 syns)
1 italian eggplant cut into 1/4 thick rounds
1 zucchini squash cut into 1/4 thick rounds
1 tomato sliced into 1/4 thick rounds
1 links italian chicken sausage, removed from casing (5 1/2 Syns)
40g cheddar
salt/ground black pepper to season
pinch of flour

Instructions
-Preheat oven to 500F. Place pizza stone in oven while preheating.
-On the stove heat a cast-iron grill pan over high heat or prepare gas grill for medium heat cooking.
-In a bowl mix together minced garlic and spray with olive oil.
-Once cast-iron grill pan is hot, lightly brush eggplant and zucchini rounds w garlic/olive oil mixture. Place rounds on the grill. Cook for 3-5 min, only turning once. Cut eggplant rounds in half and zucchini rounds into quarters. Set aside.
-In medium pan, heat a little of garlic/olive oil mixture. Once hot, add chicken sausage. Break sausage up w/ wooden spoon as it cooks. Cook for 6-8 min until done. Set aside.
-Place dough on baking sheet sprinkled w/ a tiny bit of flour. Add enough flour under the dough to allow it to slide off the baking sheet and onto the hot pizza stone in the oven.
-Brush dough w remaining garlic/olive oil. Cover pizza with the cheese. Follow with sliced tomatoes, eggplant, zucchini and sausage. Season with salt/pepper.
-Slide pizza into pizza stone in oven. Bake 8-10 min until crust is golden brown and cheese is fully melted
  

I usually cut into 4 when doing in a circular cake tin.

Healthy Strawberry Granola Breakfast Wrap - 3 SYNS

1 BFREE wrap (HEB)
2 organic strawberries, sliced
2 tbsp non-fat vanilla greek yogurt
2 tbsp Special K Original Cereal (3 SYNS)
1 tsp fresh basil
1 tsp raw honey

1.spread 2 tbsp of greek yogurt onto wrap
2.sprinkle 2 tbsp of granola onto wrap
3.Place 2 sliced strawberries in a row down the center of wrap
4.sprinkle 1 tsp fresh basil over strawberries
5.drizzle honey over the basil
6.fold the 2 ends of the wrap in and roll each tightly

Tandoori Chicken Wrap - SYN FREE!!!

Chicken

Chicken breast
1x Wholemeal pitta bread (HEB)
1/4 c plain non-fat Greek yogurt
1 tbsp cayenne pepper
salt to taste
cilantro leaves
lemon or lime wedges
raw veggies: tomato, red onion, cucumber, lettuce, etc.

Mint-Cucumber Raita Sauce

1/2 cup plain Greek yogurt
1/4 cup cucumber grated
a handful of mint leaves – sliced thinly
a pinch of ground coriander
a pinch of salt
a pinch of cayenne pepper
freshly ground black pepper, to taste

Instructions

1. Mix the yogurt, salt, and tandoori seasoning. Then cut chicken into bite-size cubes and combine well with marinade. Allow to marinate for at least a few hours.

2. Prepare Mint-Cucumber Raita by simply mixing all ingredients, and then refrigerating until wrap is ready.

3. Slide the tandoori chicken tikka onto metal skewers, and place on heated grill (near, but not directly above embers). Turn every minute to prevent blackening, and occasionally baste with leftover marinade. When chicken fat bubbles out, grill for another couple of minutes until cooked, but not dried out.

4. Place Pitta on grill for a minute or so on each side to lightly char.

5. Top Pitta with chicken, cilantro, lemon/lime juice, and your choice of raw veggies. Finally spread on the mint-cucumber raita.

Skinny Salmon Burgers - 1 SYN EACH

Burgers
3-5 oz pink salmon, skinless, boneless puches
3/4 cup panko breadcrumbs
1/2 red onion, diced
1 tbsp dijon mustard (1.5 syns)
1/2 tbsp extra light mayo (1 syn)
1 tbsp lemon juice
1/8 tsp cayenne pepper
1/8 tsp chili powder
1/8 tsp salt
1/8 tsp black epper
2 c spring mix
2 limes cut into 6 wedges

Chili Lime Sauce
6 tbsp extra light mayo (3 syns)
1 lime juiced
2 tsp chili powder

Instructions
1.Preheat oven to 375 degrees. Lightly coat a baking sheet with frylight and set aside.

2.In a mixing bowl, use your hands to combine salmon, breadcrumbs, red onion, Dijon, mayo, lemon juice, cayenne pepper, chili powder, salt and pepper.

3.Shape mixture into 6 equally sized burger patties, about ¾ cup per patty. Evenly space patties on baking sheet. Lightly spray the tops of the burgers with cooking spray. Bake for 20 minutes or until golden brown.

4.Meanwhile, make the Chili Lime Sauce by whisking mayo, chili powder and lime juice in a small bowl. Set aside.

5.When burgers are cooked through, remove from oven. Serve burgers on buns, topped with 1 Tbsp Chili Lime Sauce, ⅓ cup of spring mix and a lime wedge.

1 SYN EACH FOR BURGER AND THE CHILLI LIME SAUCE - MAKES 6

Sweet Potato, Black Bean & Egg White Breakfast Burrito - 3 SYNS

So I've decided after a low loss of 0.5 last night (had a lot of naughtiness like Costa coffee's) decided I'm going to either cut carbs altogether or only have a few early morning to have the day to burn them!

 

INGREDIENTS
•1 BFREE Wrap (HEB)
•1 medium sweet potatoes
•Handful of black beans, rinsed and drained
•1/4 teaspoon cumin
•1/4 teaspoon chili powder
•few dashes of red pepper flakes, if desired
•2 large egg whites
•25g avocado, diced (2.5 syns)
•40g reduced fat shredded cheese (HEA)
•Enchilada sauce*

INSTRUCTIONS
1.Cook sweet potato: Pierce sweet potato with fork a few times. Place in microwave and microwave on high for 4-6 minutes or until cooked. This may take up to 10 minutes depending on how thick your sweet potato is. Once sweet potato is cooked, remove the skin and place potato in a medium bowl. Mash with a fork; set aside.

2.In a separate large bowl, add black beans, cumin, chili powder and red pepper flakes if desired. Stir to combine then set aside.

3.In a separate medium bowl, beat egg whites together. Spray a pan with frylight cooking spray and place over medium-low heat. Add in egg whites and cook. Fold every few minutes to get fluffy eggs. Once cooked, remove from heat.

4.To assemble burritos, I warm my wrap for 30-50 secs in the microwave; it makes them easier to roll. Lay out warm wrap and evenly distribute and spread mashed sweet potato on each. Evenly distribute egg whites, diced avocado, black beans, and shredded cheese on each tortilla. Next drizzle about tablespoon of enchilada sauce in each. Season with salt and pepper, if desired. Tuck ends in, then roll up wraps. To warm up: Place on baking sheet in oven at 300 degrees for 5-10 minutes or simply microwave them for a minute or two. You can serve with sour cream, greek yogurt, salsa, or hot sauce (count the syns). 

Makes 1 wra.

*Enchilada Sauce:

Ingredients
3 cloves garlic, finely minced
2 Tbsp finely grated onion
3 cups passata
1 cup water
1 Tbsp apple cider vinegar (or white/red wine vinegar)
3 Tsp chili powder
1 tsp ground cumin
1 tsp paprika
1 tsp cocoa powder (1/2 syn)
1 tsp cayenne pepper (optional, makes it quite spicy!)
1 tsp salt, or to taste
3/4 tsp ground coriander
1/2 tsp oregano
1/2 tsp freshly ground black pepper
1/2 tsp cinnamon

Directions
Heat a pan, I used spray oil. Add in garlic and onion and saute for 2 minutes.Stir in remaining ingredients and bring mixture just to a gentle boil, then reduce heat to low and simmer for about 10 minutes.

Easy BBQ Chicken Avocado Wrap - 2.5 SYNS

For a really like mega quick tea after a long day and no syns for something fast and mouthwatering it seems impossible but trust me it really is possible. This is the quickest and most amazing food you will have!

Ingredients

1 BFREE wrap (HEB)
40g Reduced Fat Cheddar
4 Tbsp. shredded chicken
2 Tbsp. BBQ sauce - I made my own for syn free
25g Avocado Chopped into small chunks (2.5 syns)

Frylight

Instructions

Heat a frying pan up on medium heat and spray with a little frylight. Lay 1 BFREE wrap in the bottom and sprinkle half of the wrap with half the cheese. 

Combine the chicken and sauce and then top the wrap with 2 Tbsp. chicken. Sprinkle with avocado chunks on top. 

Sprinkle with the other half of cheese. Fold the shell over and heat for about a minute or two. Flip the shell over carefully and heat the opposite side for another minute or two. 

Cut into 2 to make 2 wedges.