WEEK 3 DAY 3

WEEK 3 DAY 3 - Green Day
BREAKFAST
Grapes (F)
Banana (F)

LUNCH
Sammys Cous Cous Snack Pack (F)Falafel
Toasted Cheese Wholemeal Roll (HEA1 + HEB1)
Mr Kipling Delightful Chocolate Slice (5 syns)

DINNER:Baked Potato (F)Grilled Salmon + Tomato with a cannelini bean/garlic/lemon puree (HEB2 + free)
Spinach (F)skinny cow ice cream (4.5 syns)

DRINKS FOR THE DAY0 glass of water
4 x tea with soya milk and 1 x fruit sugar in each

TOTAL SYNS DAY 17:

WEEK 3 DAY 2

WEEK 3 DAY 2 - Extra Easy Day

BREAKFAST
Kiwi
Pear
Yeo Valley Low fat strawberry yoghurt 62g (0.5 syns)

LUNCH
2 x Wholemeal slices from a 400g loaf (HEB)
Tuna (F)
Cucumber (F)
Tomato (F)

DINNER:
Grilled Chicken (F)
Veg Stirfry (F)
Egg Noodles (F)

skinny cow ice cream (4.5 syns)
strawberries, pear + apple (F)
Grapes (F)

DRINKS FOR THE DAY
5 x teas with 1 fruit sugar + soya milk (HEA + 4.5 syns)
1 x water

TOTAL SYNS DAY 16: 9 1/2

WEEK 2 DAY 7

WEEK 2 DAY 7 - Extra Easy day

BREAKFAST
fruit (F)

LUNCH
Jacket Potato with 20g reducedfat cheese (F + partof HEA1)
Vegetable Cous Cous (F)
Egg + feta cheese (22g) Salad (F + part of HEA1)
Wholemeal Roll (HEB1)

SNACK
fruit
2 x alpen light bars (6 syns)
36g clipper organic hot chocolate (6 syns)

DINNER:
Chicken Curry (1 syn)
Basmati Rice (F)
1 1/2 basics pitta bread (syns?)
36g clipper organic hot chocolate (6 syns)

DRINKS FOR THE DAY
2 glass of water
1 x tea with soya milk and 1 x fruit sugar in each
1 x herbal tea with 1 teaspoon honeytotal drinks syns:

TOTAL SYNS DAY 14:

ROASTED VEGETABLE COUS COUS

cous cous
tablespooon fresh lemon
black pepper
Red peppers
courgettes
baby tomatoes
red onions
balsamic vinegar
frylight
lazy garlic 1-2 tsp

1. place the lazy garlic, quatered onions, sliced red peppers, sliced courgette and whole baby tomatoes in a roasting tin spray with plenty of frylight and cook until roasted for approx 35mins

2. cook the cous cous as directed on the packet, add the lemon and black pepper to taste.

3. take the roasted veg out the oven, sprinkle with a tablespoon or two of balsamic vinegar and then add to cous cous and stir.

COURGETTE TOMATO + FETA OMELLETE

I have used all of my heathy extra a (HEA) cheese to make it extra cheesey!
SERVES 2
SYNS: 0, i think when included cheese as HEA and olive oil as HEB

1 x tablespoon of olive oil
Half a courgette, sliced + quatered
1 large tomato, sliced + quatered
1 very small onion, diced
100g mushrooms, sliced
5 eggs, whisked
42g of feta
42g of low fat cheese, grated
salt, pepper + seasoning of choice (e.g chives, mixed herbs)

1. Preheat the grill.

2. heat the olive oil in a non-stick frying pan (if you havent got one, invest in one otherwise your omelette will suffer!), fry the onions, tomato, courgette and muchrooms until browned.

3. add the eggs and cook on the hob until the underside is slightly browned and the omelette is mostly cooked apart from the top part which may be a bit runny.

4. place the frying pan under the grill and cook further until sort of set, then take out and scatter the cheese on each half equally (this is important be sure not to put more cheese on your side otherwise it will be more syns and not HEA)

4. cook uder the grill until completely set and slightly browned.

we love experimenting with omelettes, see other pic above as made by fiance. some of the things i like to add to omelettes are sweetcorn, peppers, spinach, feta, cheddar, sun-dried tomatoes, mushrooms , onion, asparagus etc etc

FREE GOLDEN LENTIL SHEPHERDS PIE

Me + my fiance both love this dish, even though hes a red meat-eater. Its so cheap and easy but just make sure you have enough time to make it, a good few hours, but its worth it!

Preparation time: 30 minutes
Cooking time: 1hr 45 minutes
Serves: 6

FOR THE LENTIL SAUCE:
butter frylight
1 onions , chopped
3 carrots , diced (i use a mixture of carrot and swede)
2 garlic cloves , finely chopped (do not slack with the garlic its better to have more than less!)
100g pack mushrooms , sliced (optional)
1 bay leaves
1 tbsp dried thyme or dried mixed herbs
250g pack dried green lentils
850ml vegetable stock
1 1/2 tbsp tomato purée
salt/pepper

FOR THE TOPPING:
1kg floury potatoes , such as King Edwards
50ml milk (from HEA)
20g cheddar , grated (From HEA)


1.To make the lentil base, heat lots of 'frylight' butter in a pan, then gently fry the onions, carrots/swede, and garlic for 15 mins until soft and golden. Turn up the heat, add the mushrooms if using, then cook for 4 mins more. Stir in the herbs, then add the lentils. Pour over the stock - it's important that you do not season with salt/pepper at this stage. Simmer for 40-50 mins until the lentils are very soft. Now season to taste, take off heat, then stir in the tomato purée.

2.While the lentils are cooking, tip the potatoes into a pan of water, then boil for about 15 mins until tender. Drain well, mash with the milk, then season with salt and pepper.

3.To assemble the pies, divide the lentil mixture between all the dishes that you are using, then top with mash. Scatter over the cheese and freeze for up to two months (see tips, below) or if eating that day, heat oven to 190C/fan 170C/gas 5, then bake for 30 mins until the topping is golden.

Cooking instructions from frozen
For best results, defrost the prepared pies thoroughly before cooking as stated. The pies can also be cooked from frozen if short of time - first heat oven to 160C/fan 140C/gas 3, then cover the pie with foil and bake for 1 hr-1 hr 20 mins (30 mins for individual pies) until completely soft when prodded with a knife. Increase the heat to 200C/fan 180C/gas 6, uncover, then continue to cook for 20 mins until golden on top and piping hot.

Lentils
You could also use three cans of rinsed and drained green lentils for this - simply make the stock, then simmer them for just 10 minutes.

BROCCOLI + LEEK BAKE

As made by my lovely fiance :)
Preparation time: 10 minutes
Cooking time: 40 minutes
Serves: 6
Syns per serving: 3 Syns on Green, Original and Extra Easy

2 leeks, finely sliced
1 broccoli (chopped into florets)
1 chopped red peppers
568ml skimmed milk
28g cornflour
2tbsp of chopped chives
28g low-fat cheese, grated
Seasoning to taste

1. Blanch the leeks, broccoli and peppers in boiling water for 2 minutes (to retain their fresh colours), after boiling cool in cold water and drain.

2. Heat most of the milk and add the remainder to the cornflour, stirring well. To the warmed milk, add the cornflour, mix and heat to thicken. Add the chives, cheese, seasoning and blanched red peppers.

3. Place the broccoli and leeks in an oven-proof dish, pour the sauce over the top and bake at 180ºC for 40 minutes or until set and golden brown.