Here we have syn free burger and chips done the healthy way! It certainly helps to trick your mind in to having a “treat” tea when in fact what you are having is pretty damn good.
Serves 2 hungry slimmers for mains for 4 for lunch
500g lean turkey mince
Garlic (not puree)
Handful of dried cous cous
Shallots / onion in a very small dice
Burger seasoning of choice
Cheese from HEXA
1 large baking potato per person
In a large bowl add the mince with the garlic, diced shallots / onions, mixed herbs and seasoning. Mix well and if it is a bit wet and loose, add a smidge of the dried cous cous to help it bind. Little by little, not all at once.
Form in to 4 patties and leave for 30 minutes or longer. I often leave it overnight in the fridge just because I don’t have time to do everything on one night.
Peel the potatoes and cut in to chips of your preferrence, chunky pub chips or skinny french fries – you choose! Par boil for 5 minutes, drain and then roughen the edges slightly by shaking the pan vigorously. This will make the chips nice and crispy!
Pre heat the oven to 220 degrees
Arrange the chips in a single layer on a oven sheet and spray with Fry Light and add a pinch of salt. If you want to go for a Tex Mex vibe, I often add a sprinkle of cajun spice.
On a second oven sheet, spray with Fry Light and put the burgers on
Bake both for 20 minutes in the middle of the oven
After 15 minutes or so, add your HEXA cheese serving to the top of the burgers to melt nicely
Serve burger and chips with a dressed salad or my scrummy battered garlic mushrooms for a truly treatful Syn Free “pub tea”
I absolutely ADORE Katsu Curry and you can guarantee that whenever I go to Yo Sushi, Wagamama or other Japanese restaurant I will always order this. Yum Yum!
If you omit the Mirin / Sake then the entire curry meal is syn free but still 1.5 syns isn’t bad is it? Tesco Mirin Flavouring is also Syn Free so you could use that to definitely make it syn free
Serve 2 as main meal. You could serve it with the Faux-ritos sprinkled with chinese 5 spice.
4tbsp mild curry powder
1 large onion
2 chicken fillets
2 eggs beaten
5tbsp Soy Sauce
1 pint Chicken stock
2 tbsp Mirin (3 syns in total but 1.5 per person)
Boiled white rice
Pre heat the oven to 200 degrees.
Slice the chicken in to finger width strips, add to the egg wash and then coat in cous cous to make the crumb. Bake for 10-15 minutes in the middle of the oven until the chicken is fully cooked through.
Dice the onion and fry until almost translucent
Add the curry powder and fry gently for a minute until the onions and powder combine forming a roux.
Add the soy sauce and whisk to expel lumps.
Slowly start adding the chicken stock until you get to a consistancy you are happy with. Some like it thick, others like it runny!
Add your mirin if you are including it and simmer gently for 5-10 mins
Before serving you may need to add a dash of stock to thin it slightly as it does thicken.
Lay the breaded chicken over the bed of boiled rice and then pour the steaming hot Katsu sauce over the top.
We love this and I can guarantee it tastes just like the Yo Sushi! One… it should do, I’ve adapted their recipe to make it Syn Free!
Here’s my tasty recipe for syn free ‘battered’ garlic mushrooms.
Serves 2 as a main accompaniment or 4 as a small side dish. Can be served hot or cold and used as snack food.
Cous Cous – You can either use this uncooked for super crunchy mushrooms or prepare it and leave it to cool for medium crunchy.
2 eggs beaten
Garlic -Whatever form you like but not puree
Button Mushrooms x 1 tray
Kebab Skewer or cocktail sticks
For the dip
5 + tbsp Fromage Frais – however much you like
Chopped fresh herbs
Salt & Pepper
Preheat the oven to 200 degrees
Clean and prepare the mushrooms by removing the stalk in one piece and brushing them down
In a bowl I mix 1 large tbsp of Lazy Garlic, a dash of Garlic salt and some tabasco sauce / spices
Spoon enough of the garlic filling to fill the recess in the mushroom and then insert the skewer
Using the skewer, cover the entire mushroom in egg wash and then coat liberally in the cous cous. The dried cous cous sticks easier but goes super crunchy, the cooked doesn’t go as crunchy but is a bit sloppy to work with. Both are equally as tasty
Place on a baking sheet and bake in the centre of the oven for 15-20 minutes or so. You can check the mushrooms are cooked by cutting one in half near to the end of cooking time.
For the dip, place all the ingredients in a bowl and mix well. Add further seasoning as necessary and serve in a little dish to dip your mushrooms in to
I tried this at the weekend after a bit of trepidation and I was suitably impressed. Bit of a taste sensation to get your head used to but if it’s another syn free take away alternative then it’s worth a try isn’t it?
What I will say is you’re best off making this base quite thick so that it is nice and firm. I used a 8″ frying pan and I probably wouldn’t go any larger than that. You can easily make 2 bases one after the other and bake them together.
Makes 1 pizza which serves 2 as a lunch snack or with accompaniments for tea or 1 very hungry slimmer!
120-125g mashed potato flakes (Smash or stores own brand both work the same)
Garlic ( any form you like but not puree in a tube)
1-2tbsp Passata / tinned tomatoes (not puree)
Chilli flakes / tabasco (optional)
Topping – Ham and Mushroom for me, both are syn free so you can pile it high.
Grated Cheese – You can use your HEXA allowance for this or syn it.. Of course using the HEXA makes it syn free
Preheat your oven to 200 degrees
In a large bowl, mix your mashed potato flakes with a little mixed herbs and garlic salt and with enough boiling water to make a firm dough, as if you were baking bread. Allow this to cool.
Once cool, warm a small frying pan and spray liberally with Fry Light to avoid sticking.
With your hands and a spoon, mould the potato dough in to the frying pan in a giant patty that fills the pan completely. Make sure the base is even and there are no holes.
Fry on a medium heat for around 5 minutes on each side until a lovely deep golden brown colour. You will need to flip the base over using the plate and pan method so that it doesn’t break whilst flipping. Leave to cool on a wire rack to help the base crisp up.
In a bowl, mix your passata with your additional flavourings such as garlic herbs and spicyness and spread across the base.
Pile on your toppings and then lash on the cheese. Word of warning… I tried to use my 2 babybell lights grated on top and the melt wasn’t fantastic so definitely worth using the hard cheese HEXA option.
Put the pizza on a pizza tray / wire rack / grill pan and bake in the oven for 15 minutes or until the pizza base has deepend in colour and the cheese is bubbling away nicely.
You might need a knife and fork to eat this as the base is never going to be as rigid as a proper pizza but you can still pick it up. The only thing I can liken the base too is potatoe smiley faces. Crispy on the outside but fluffy and potatoey in the middle.
We thoroughly enjoyed this and I hope you do too!