extra easy SP

Chicken Fajitas

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This is perfect if you have a fussy family like mine. My girls love this recipe as they get to add whatever they want in their wraps and always have fun trying to stuff it with as many fillings as they can! I use a Weight Watchers wrap for myself which is a healthy extra B choice or 5.5 syns each and use cheese as part of my healthy extra A choice. If you want to save syns, you can use iceberg lettuce leaves instead of wraps. I tend not to use sauces like ketchup or mayo, but if you do use them, remember to syn them accordingly.

Serves: 4

Syns: FREE

Time Taken: 30-45 minutes

Difficulty: Easy

Chicken Fajitas

Chicken Fajitas

Ingredients

  • 3 chicken breasts, cut into strips
  • 2 red onions, finely sliced
  • 1 green, 1 red and 1 yellow pepper, deseeded and finely sliced
  • 1 tbsp ground cumin
  • 1 tbsp smoked paprika
  • 1 tbsp soy sauce
  • 1 tsp chilli flakes
  • Juice of 1 lime

Method

Spray a large wok with a free spray oil and place over a medium heat. Add the chicken and stir fry for 10-15 minutes until the chicken is mostly cooked.

Add the peppers and all the spices to coat the chicken spices and cook until the chicken is fully cooked.

Serve on a wrap with salad and cheese.

 

Crustless Red Onion and Courgette Quiche

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This is one recipe I haven’t made in absolute ages! Mainly because I don’t really buy courgettes but I was given a mahoosive courgette by one of my members that grows his own veggies in his allotment so the first thing that came to my mind was this easy to make quiche. This recipe is perfect for those following Extra Easy SP (EESP) plan as it is packed with Speed and Protein rich foods. You can serve this with a large salad or butternut squash chips to keep it EESP friendly!

Serves: 4

Syns: FREE

Time Taken: 60 minutes

Difficulty: Easy

Crustless Red Onion & Courgette Quiche

Crustless Red Onion & Courgette Quiche

Ingredients

  • 1 large courgette or 2 regular
  • 2 red onions, halved and finely sliced
  • 1 red chilli, deseeded and finely chopped
  • 100g low fat natural cottage cheese
  • 6 large eggs
  • 1 tsp dried mixed herbs

Method

Preheat the oven to gas mark 4.

Coarsely grate the courgette and place in a large sieve. Press down to remove as much liquid as possible and set aside.

Lightly spray a round, shallow baking dish with low calorie cooking spray and set aside.

Spray a large frying pan with cooking spray and place over a medium heat. Add the onions, courgette and chilli and stir-fry for 10 minutes. Season well and transfer to the prepared baking dish, spreading evenly across the base. Spread the cottage cheese over the vegetable mixture.

Beat the eggs in a large bowl, season and add the dried mixed herbs. Pour the egg mixture over the cottage cheese.

Place in the oven and cook for 30 minutes or until set and golden. Remove from the oven and allow to rest for about 15 minutes before cutting into wedges.

Turkey & Egg Cups

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Super easy and syn free snack perfect for picnics or breakfast!

Serves: 1

Syns: FREE

Time Taken: 15 minutes

Difficulty: Easy

Turkey & Egg Cup Ingredients

Turkey & Egg Cup Ingredients

Ingredients

  • 3 eggs
  • 3 slices of Najma Wafer thin Turkey slices
  • Salt and pepper

Method

Pop each turkey slice into a muffin tin and crack an egg into each one.

Pop them in a pre heated oven for about 15 minutes or longer if you prefer a fully cooked yolk. Once cooked season with salt and pepper.

Turkey & Egg Cups

Turkey & Egg Cups

 

Lentil & Chicken Soup

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In one of my groups yesterday one of my lovely members mentioned chicken soup as one of her family’s favourite meal this week. I normally just make this Chicken & Noodle Soup but thought I’d try something different. She said she added a load of different veggies to it, chicken and potatoes. So after I got home from group yesterday, I raided my fridge and checked what veg I had in to make chicken soup. I already had leftover cooked chicken from the day before which made it ideal to use up. I replaced the potatoes with red lentils to make this a high protein packed soup. It turned out amazing!

Serves: 2

Syns: FREE

Time Taken: 45 minutes

Difficulty: Easy

Ingredients

  • 1 onion, finely chopped
  • 1 carrot, grated and chopped
  • 1 courgette, chopped
  • 1 red pepper, deseeded and chopped
  • Handful of fresh parsley, chopped
  • 1 veg stock pot
  • 600 ml hot chicken stock (make more if needed)
  • 1/2 cup red lentils
  • Cooked chicken, shredded
  • 1 tsp basar (curry powder)
  • 1/2 tsp red chilli flakes
Lentil & Chicken Soup

Lentil & Chicken Soup

Method

Spray a pan with low calorie cooking spray and add all the veg – onion, carrot, courgette and pepper. Cook for around 5-8 minutes till it starts to soften.

Add the fresh parley and the lentils with the spices and the stock. Let the stock come to a boil and reduce the heat and cover the lid on the pan to cook the lentils for about 20-25 minutes. If needed add more stock/water to cook the lentils. You can also add more hot water at the end of cooking if the soup is too thick.

Add the shredded chicken to the cooked lentils and cook for another 10 minutes till the chicken is heated through.

 

Carrot & Lentil Soup

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I’ve had this recipe saved in my scrapbook for a very long time, I can’t remember where I got it from but it was online. I love the fact that it is super easy to make and it is perfect if you are following Extra Easy SP.

Serves: 4

Syns: FREE if using milk as part of your healthy extra A choice

Time Taken: less than 30 minutes

Difficulty: Easy

Carrot and Lentil Soup

Carrot and Lentil Soup

Ingredients

  • 600g carrots, coarsely grated
  • 140g red lentils
  • 1 tbsp cumin seeds
  • 1 tsp red chilli flakes
  • 1lt vegetable stock
  • 125ml milk

    Method

    Heat a large saucepan and dry-fry the cumin seeds and chilli flakes for 1 min, or until they start to jump around the pan and release their aromas. Add the carrot, lentils, stock and milk to the pan and bring to the boil. Simmer for 15 minutes until the lentils have swollen and softened.

    Whizz the soup with a blender or in a food processor until smooth (or leave it chunky if you prefer). Season to taste.