Crustless Quiche
This is a great and filling lunch that's delicious hot or cold. Can be cut into 4 large, or 8 smaller slices and will keep in the fridge in a sealed container for over a week.
Extra Easy Syn Values:- Syn Free
Healthy Extras:- None
You will need:-
1 small onion, finely finelydiced
4 cherry tomatoes, sliced
handful of sweet corn
handful of frozen peas
6 mushrooms, sliced
1 red pepper
6 eggs
Bacon with fat removed
salt & pepper to taste
low fat cooking spray
2 cloves of garlic
2 tbsp fat free fromage frais
Optional:- top with 40g of extra light cheese and use 2 syns per slice of quiche
2 tbsp fat free fromage frais
Optional:- top with 40g of extra light cheese and use 2 syns per slice of quiche
Method:-
Pre heat oven to 190 degrees/gas mark 5
Spray some low fat cooking spray into a frying pan
Add the bacon, onions, peppers and mushrooms and fry off.
Add the rest if the veg and fry for 2 minutes
In a measuring jug, whisk together eggs, garlic, chilli flakes, salt and pepper and fromage frais
Spray some cooking oil around your quiche/pie dish and add veg
Add the egg mixture and mix everything around to make it even
Put in oven for 25 mins or until egg is baked, firm and golden, then enjoy!
Spicy Rice
![]()
Extra Easy Syn Values:- Syn Free
Healthy Extras:- None
Great on it's own or as an accompaniment to the quiche
You will need:-
2 cups of brown rice
1 cup sweetcorn
1 stock cube
salt & pepper
1 onion diced
1 red pepper diced
1 tbsp dried chillies
Method:-
For the rice, fry off the pepper, onion and sweet corn with fry light in a pan.
Add 2 cups of rice to 4 cups of water, I used a coffee cup. Bring to the boil and them simmer until all of the water is absorbed, which is usually around 20 minutes. You’ll need to stir it regularly to prevent it from sticking.
You will need:-
Method:-
Shred all of the ingredients and mix in a bowl with salt and pepper
Stir in the fromage frais & quark
Put in a saleable container and keep in the fridge ready for salads.
Coleslaw
![]()
Extra Easy Syn Values:- Syn Free
Healthy Extras:- None
A great way of getting in some extra free and speed foods!
You will need:-
2 Carrots
1 Cabbage
1 Onion
1 Apple
3 tbsp of Quark
1 tbsp fat free fromage frais
Method:-
Shred all of the ingredients and mix in a bowl with salt and pepper
Stir in the fromage frais & quark
Put in a saleable container and keep in the fridge ready for salads.
Potato Salad
![]()
Extra Easy Syn Values:- Syn Free
Healthy Extras:- None
The potatoes have extra filling power that ensures you are full until dinner time!
You will need:-
1 kg new potatoes, scrubbed
1 teaspoon English mustard powder
1/2 a small clove of garlic, finely chopped
Fat free fromage frais OR extra light mayo (and syn accordingly)
Spring onions finely chopped
Method:-
Chop the potatoes and boil until they're cooked through, allow to cool.
Mix together the garlic, mustard powder spring onions and fat free fromage frais/mayo. Mix with the cooled potatoes
Top with extra spring onions
L x
Mix together the garlic, mustard powder spring onions and fat free fromage frais/mayo. Mix with the cooled potatoes
Top with extra spring onions
L x