Fudgie2012
Full Member
Hey all - would anyone have a recipe for garlic sauce?
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Delicious meals with minimum ingredients.
- Thread starter chocko1
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chocko1
Gold Member
NUMBERED INDEX ON PAGES 55 and 98
Am I glad you asked this question, Fudgie because it helped me remember a recipe I used to make ages ago (can't remember where it came from now) and absolutely loved! It goes with pasta, over chicken and as a side for steak. Although it has cauliflower in it, it honestly doesn't taste of it. It just helps to make it creamy. I have done it with buttery Frylight in the past but, must admit, it's definitely better made with butter and olive oil. Anyway, here goes ................
CREAMY GARLIC CAULIFLOWER SAUCE - Serves 4
2.5 Syns per serving
1 medium to large cauliflower, washed and cut into florets
6 cups of water
5-8 cloves of garlic - 5 if large and 8 if small
4 level tsp. butter - 8 Syns
1 tsp. olive oil - 2 Syns
1 level tsp. sea salt, plus an extra pinch
Half to 1 tsp. black pepper
Additional water, milk or vegetable stock, if needed
Cook the cauliflower florets in a large pan until very tender.
Meanwhile, melt the butter and olive oil over a low heat in a small pan and stir in the crushed garlic and the pinch of salt.
Cook the garlic, stirring frequently, to make sure it doesn't brown and until it is tender.
Scrape the garlic and the butter into a blender.
Add one cup of the cauliflower cooking water to the pan the butter and garlic were in. Stir it round and add to the blender.
Drain the cauliflower and add it to the blender. Add the salt and pepper.
Blend on High until silky and smooth.
If the sauce is too thick for your liking, thin with some water, milk or vegetable stock and mix well.
Return to the pan to warm through. Serve immediately.
Will keep in air-tight containers, in the fridge, for three days.
Lovely with HEX cheese (especially Parmesan) stirred through too.
Am I glad you asked this question, Fudgie because it helped me remember a recipe I used to make ages ago (can't remember where it came from now) and absolutely loved! It goes with pasta, over chicken and as a side for steak. Although it has cauliflower in it, it honestly doesn't taste of it. It just helps to make it creamy. I have done it with buttery Frylight in the past but, must admit, it's definitely better made with butter and olive oil. Anyway, here goes ................
CREAMY GARLIC CAULIFLOWER SAUCE - Serves 4
2.5 Syns per serving
1 medium to large cauliflower, washed and cut into florets
6 cups of water
5-8 cloves of garlic - 5 if large and 8 if small
4 level tsp. butter - 8 Syns
1 tsp. olive oil - 2 Syns
1 level tsp. sea salt, plus an extra pinch
Half to 1 tsp. black pepper
Additional water, milk or vegetable stock, if needed
Cook the cauliflower florets in a large pan until very tender.
Meanwhile, melt the butter and olive oil over a low heat in a small pan and stir in the crushed garlic and the pinch of salt.
Cook the garlic, stirring frequently, to make sure it doesn't brown and until it is tender.
Scrape the garlic and the butter into a blender.
Add one cup of the cauliflower cooking water to the pan the butter and garlic were in. Stir it round and add to the blender.
Drain the cauliflower and add it to the blender. Add the salt and pepper.
Blend on High until silky and smooth.
If the sauce is too thick for your liking, thin with some water, milk or vegetable stock and mix well.
Return to the pan to warm through. Serve immediately.
Will keep in air-tight containers, in the fridge, for three days.
Lovely with HEX cheese (especially Parmesan) stirred through too.
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chocko1
Gold Member
CHICKEN AND BACON PASTA - Serves 2
3 Syns per serving
6 rashers of bacon, all visible fat removed
2 small cooked, skinless chicken breasts, chopped
1 small red onion, finely chopped
50g mushrooms, sliced
10 cherry tomatoes
3 large handfuls fresh spinach
160g uncooked penne pasta
3 tbsp. balsamic vinegar
2 level tbsp. basil pesto - 6 Syns
Cook the pasta according to pack instructions.
Meanwhile, grill the bacon and snip into small pieces with a pair of kitchen scissors.
Spray a pan well with Frylight and cook the red onion, mushrooms and cherry tomatoes, until the tomatoes burst and the onion softens.
Add in the cooked chicken, spinach, bacon, balsamic vinegar, pesto and cooked, drained pasta.
Toss together and warm through until the spinach wilts. Season with black pepper.
Serve on warmed plates immediately.
Gorgeous sprinkled with HEX servings of grated Parmesan.
3 Syns per serving
6 rashers of bacon, all visible fat removed
2 small cooked, skinless chicken breasts, chopped
1 small red onion, finely chopped
50g mushrooms, sliced
10 cherry tomatoes
3 large handfuls fresh spinach
160g uncooked penne pasta
3 tbsp. balsamic vinegar
2 level tbsp. basil pesto - 6 Syns
Cook the pasta according to pack instructions.
Meanwhile, grill the bacon and snip into small pieces with a pair of kitchen scissors.
Spray a pan well with Frylight and cook the red onion, mushrooms and cherry tomatoes, until the tomatoes burst and the onion softens.
Add in the cooked chicken, spinach, bacon, balsamic vinegar, pesto and cooked, drained pasta.
Toss together and warm through until the spinach wilts. Season with black pepper.
Serve on warmed plates immediately.
Gorgeous sprinkled with HEX servings of grated Parmesan.
chocko1
Gold Member
CURRIED RICE AND PEPPER FRITTATA - Serves 4
1.5 Syns per serving, if using oil
1 tbsp. vegetable oil - 6 Syns
1 onion, finely chopped
3 peppers, deseeded and cut into small chunks
225g cooked rice
1 tsp. curry powder
6 large eggs
Heat a large non-stick frying pan and add the oil. Cook the onion and peppers until they are tender.
Add the rice and curry powder and cook for 1 minute, stirring.
Beat the eggs with some seasoning to taste, then pour into the pan and cook until the eggs have begun to set, shaking the pan to level the surface.
Cover with a baking tray or lid and cook over a gentle heat for about 6-8 minutes, or until the eggs have almost completely set.
Remove the tray/lid and put the pan under a hot grill and cook for a further 2 minutes, until the top is completely set and golden.
Serve, cut into wedges, with a crunchy salad.
Can grate HEX cheese over the top before placing under the grill.
1.5 Syns per serving, if using oil
1 tbsp. vegetable oil - 6 Syns
1 onion, finely chopped
3 peppers, deseeded and cut into small chunks
225g cooked rice
1 tsp. curry powder
6 large eggs
Heat a large non-stick frying pan and add the oil. Cook the onion and peppers until they are tender.
Add the rice and curry powder and cook for 1 minute, stirring.
Beat the eggs with some seasoning to taste, then pour into the pan and cook until the eggs have begun to set, shaking the pan to level the surface.
Cover with a baking tray or lid and cook over a gentle heat for about 6-8 minutes, or until the eggs have almost completely set.
Remove the tray/lid and put the pan under a hot grill and cook for a further 2 minutes, until the top is completely set and golden.
Serve, cut into wedges, with a crunchy salad.
Can grate HEX cheese over the top before placing under the grill.
sparty
Gold Member
This sounds lush!!
chocko1
Gold Member
GARLIC AND BALSAMIC ROAST LAMB - Serves up to 6
1 Syn per serving
2 heads of garlic
Leg of lamb, all visible fat removed - around 1.8kg
5 tbsp. good quality balsamic vinegar
1 tbsp. olive oil - 6 Syns
2 tbsp. dried oregano
150ml vegetable stock
2 red onions, cut into wedges
200g cherry tomatoes, on the vine
Pre-heat the oven to 160C/Gas 2-3.
Cut the garlic heads in half, taking four cloves from them. Peel these four and cut into tiny slices.
Make small, deep cuts all over the lamb and poke in the garlic slices. Put the lamb into a large roasting tin.
Mix the olive oil, oregano and balsamic vinegar together. Pour over the lamb, spooning the liquid over the whole of the lamb, several times. Sprinkle with salt and pepper.
Scatter the onion wedges around the lamb, along with the halved garlic heads.
Pour the stock around the lamb, adding water until it comes about an inch up the side of the joint.
Cover the roasting tin with foil, tucking it firmly in, so the lamb is sealed. Roast for 5 hours.
Remove the foil and drain off the liquid, reserving it to make a tasty gravy.
Roast the uncovered lamb for a further 20 minutes.
Add the tomatoes to the tin and continue cooking, uncovered, for 15 minutes.
Remove from the oven, cover loosely with a clean tea towel and allow to rest for 30 minutes before serving.
This resting time is vitally important as it allows the muscle to relax, therefore distributing the intense flavours throughout the meat and also helps in producing a very tender joint.
Gorgeous served with SW roast potatoes and lots of fresh veg. If you want a thickened gravy, I usually use 1 level tbsp. cornflour (3.5 Syns) to begin the thickening of the meat juices and, if I want it even thicker, rather than adding more Syns with extra cornflour, I simmer rapidly, whilst stirring, until the desired consistency is reached.
This delicious recipe is taken from a blog by Amy Jones.
1 Syn per serving
2 heads of garlic
Leg of lamb, all visible fat removed - around 1.8kg
5 tbsp. good quality balsamic vinegar
1 tbsp. olive oil - 6 Syns
2 tbsp. dried oregano
150ml vegetable stock
2 red onions, cut into wedges
200g cherry tomatoes, on the vine
Pre-heat the oven to 160C/Gas 2-3.
Cut the garlic heads in half, taking four cloves from them. Peel these four and cut into tiny slices.
Make small, deep cuts all over the lamb and poke in the garlic slices. Put the lamb into a large roasting tin.
Mix the olive oil, oregano and balsamic vinegar together. Pour over the lamb, spooning the liquid over the whole of the lamb, several times. Sprinkle with salt and pepper.
Scatter the onion wedges around the lamb, along with the halved garlic heads.
Pour the stock around the lamb, adding water until it comes about an inch up the side of the joint.
Cover the roasting tin with foil, tucking it firmly in, so the lamb is sealed. Roast for 5 hours.
Remove the foil and drain off the liquid, reserving it to make a tasty gravy.
Roast the uncovered lamb for a further 20 minutes.
Add the tomatoes to the tin and continue cooking, uncovered, for 15 minutes.
Remove from the oven, cover loosely with a clean tea towel and allow to rest for 30 minutes before serving.
This resting time is vitally important as it allows the muscle to relax, therefore distributing the intense flavours throughout the meat and also helps in producing a very tender joint.
Gorgeous served with SW roast potatoes and lots of fresh veg. If you want a thickened gravy, I usually use 1 level tbsp. cornflour (3.5 Syns) to begin the thickening of the meat juices and, if I want it even thicker, rather than adding more Syns with extra cornflour, I simmer rapidly, whilst stirring, until the desired consistency is reached.
This delicious recipe is taken from a blog by Amy Jones.
chocko1
Gold Member
STRAWBERRY SOUFFLE OMELETTE - Serves 1
2 or 5 Syns, depending on whether you use sweetener or not
2 large eggs, separated
1 level tbsp. caster sugar - 3 Syns. Could use sweetener instead but, I never have so can't comment on the result!
2 level tbsp. reduced-sugar jam - 2 Syns
Fresh strawberries, thinly sliced
Put the egg yolks into a bowl, with half the sugar/sweetener and 1 tbsp. water. Mix well.
Whisk the egg whites until soft peaks form, then fold gently into the yolk mixture, using a metal spoon.
Spray a small, non-stick frying pan well with Frylight (preferably the buttery variety) and add the egg mixture.
Cook over a medium heat until the base is set and golden brown.
Put the frying pan under a hot grill to cook until the top is set and golden brown.
Make a shallow cut across the middle of the omelette, making sure not to cut right through.
Spread the jam over one half and top with the sliced strawberries.
Slide the omelette onto a warmed plate and fold the other half over.
Serve immediately, sprinkled with a little sieved icing sugar, if you can spare the Syns and some extra strawberries or other fresh fruit.
2 or 5 Syns, depending on whether you use sweetener or not
2 large eggs, separated
1 level tbsp. caster sugar - 3 Syns. Could use sweetener instead but, I never have so can't comment on the result!
2 level tbsp. reduced-sugar jam - 2 Syns
Fresh strawberries, thinly sliced
Put the egg yolks into a bowl, with half the sugar/sweetener and 1 tbsp. water. Mix well.
Whisk the egg whites until soft peaks form, then fold gently into the yolk mixture, using a metal spoon.
Spray a small, non-stick frying pan well with Frylight (preferably the buttery variety) and add the egg mixture.
Cook over a medium heat until the base is set and golden brown.
Put the frying pan under a hot grill to cook until the top is set and golden brown.
Make a shallow cut across the middle of the omelette, making sure not to cut right through.
Spread the jam over one half and top with the sliced strawberries.
Slide the omelette onto a warmed plate and fold the other half over.
Serve immediately, sprinkled with a little sieved icing sugar, if you can spare the Syns and some extra strawberries or other fresh fruit.
beachbabetobe13
Silver Member
That lamb sounds heavenly!!! 
chocko1
Gold Member
SPICY SALAD DRESSING - Enough for 2-4 people, depending on how much you use!
5 Syns for it all
Zest and juice of 1 un-waxed lemon
2 level tbsp. Balti curry paste - Patak's = 4 Syns
200g FF Greek yoghurt
1 level tsp. runny honey - 1 Syn
3 tbsp. fresh coriander, finely chopped
Mix all the ingredients together and chill.
We had this with a bean salad and it was very tasty. Suppose you could alter the amount or variety of curry paste.
5 Syns for it all
Zest and juice of 1 un-waxed lemon
2 level tbsp. Balti curry paste - Patak's = 4 Syns
200g FF Greek yoghurt
1 level tsp. runny honey - 1 Syn
3 tbsp. fresh coriander, finely chopped
Mix all the ingredients together and chill.
We had this with a bean salad and it was very tasty. Suppose you could alter the amount or variety of curry paste.
chocko1
Gold Member
PASTA SHELLS IN A RICH TOMATO SAUCE - Serves 4
Syn Free, if using Parmesan as a HEX
1 onion, finely chopped
2 cloves of garlic, crushed
Pinch of chilli flakes, to taste
2 tsp. Worcester sauce
2 x 400g chopped tomatoes
1 tbsp. red wine vinegar
300g dried pasta shells - could use a different shape but the shells tend to hold the sauce better
HEX shaved Parmesan, to serve
Spray a large, non-stick frying pan well with Frylight and gently fry the onion.
Add the garlic and chilli flakes and cook for 3 minutes.
Add the Worcester sauce, tomatoes and vinegar, then season with black pepper.
Simmer gently for 20 minutes or until the sauce thickens.
Meanwhile, cook the pasta according to pack instructions, then drain.
Toss through the sauce, then serve on warmed plates, sprinkled with the Parmesan and more black pepper.
Syn Free, if using Parmesan as a HEX
1 onion, finely chopped
2 cloves of garlic, crushed
Pinch of chilli flakes, to taste
2 tsp. Worcester sauce
2 x 400g chopped tomatoes
1 tbsp. red wine vinegar
300g dried pasta shells - could use a different shape but the shells tend to hold the sauce better
HEX shaved Parmesan, to serve
Spray a large, non-stick frying pan well with Frylight and gently fry the onion.
Add the garlic and chilli flakes and cook for 3 minutes.
Add the Worcester sauce, tomatoes and vinegar, then season with black pepper.
Simmer gently for 20 minutes or until the sauce thickens.
Meanwhile, cook the pasta according to pack instructions, then drain.
Toss through the sauce, then serve on warmed plates, sprinkled with the Parmesan and more black pepper.
chocko1
Gold Member
HERBY MUSTARD CHICKEN - Serves 4
1.5 Syns per serving
2 level tbsp. wholegrain mustard - 3 Syns
1-2 cloves of garlic, crushed
175ml hot reduced-salt chicken stock
1 tsp. dried thyme or a few sprigs of fresh
550g skinless chicken breasts, cut into chunks
600g new potatoes, in their skins
3 level tbsp. half-fat soured cream - 3 Syns
Pre-heat the oven to 200C/Gas 6.
Mix the mustard, garlic, stock and thyme together in a bowl and then set aside.
Spray a non-stick frying pan with Frylight and fry the chicken cubes over a high heat until golden.
Transfer to a baking dish, pour over the mustard sauce and toss to coat evenly.
Bake for 20-25 minutes, turning halfway through, or until the chicken is cooked.
Meanwhile, be cooking the new potatoes, adding them to the chicken mixture, once tender, for the last five minutes of the chicken cooking time. Mix together well.
Remove from the oven and stir through the soured cream.
Serve immediately with some fresh veg.
1.5 Syns per serving
2 level tbsp. wholegrain mustard - 3 Syns
1-2 cloves of garlic, crushed
175ml hot reduced-salt chicken stock
1 tsp. dried thyme or a few sprigs of fresh
550g skinless chicken breasts, cut into chunks
600g new potatoes, in their skins
3 level tbsp. half-fat soured cream - 3 Syns
Pre-heat the oven to 200C/Gas 6.
Mix the mustard, garlic, stock and thyme together in a bowl and then set aside.
Spray a non-stick frying pan with Frylight and fry the chicken cubes over a high heat until golden.
Transfer to a baking dish, pour over the mustard sauce and toss to coat evenly.
Bake for 20-25 minutes, turning halfway through, or until the chicken is cooked.
Meanwhile, be cooking the new potatoes, adding them to the chicken mixture, once tender, for the last five minutes of the chicken cooking time. Mix together well.
Remove from the oven and stir through the soured cream.
Serve immediately with some fresh veg.
chocko1
Gold Member
CHICKEN AND PLUM STIR-FRY - Serves 4
2.5 Syns per serving
325g dried medium egg noodles
1 tsp. sesame or olive oil - 2 Syns
100g green beans, trimmed and halved
100g sugar snap peas, trimmed
175g broccoli, cut into small florets (4cm)
4 spring onions, thinly sliced
400g skinless chicken breasts, cut into thin strips
5 level tbsp. plum sauce - 7.5 Syns
Juice of 1 lime
Half a bunch of fresh coriander
Cook the noodles according to the pack and then drain.
Meanwhile, heat a large, non-stick frying pan and add the oil.
Add all the vegetables and the chicken and stir-fry for 4 minutes or until the chicken is golden and cooked through.
Stir through the plum sauce and lime juice, then toss with the drained noodles to combine.
Scatter with the chopped coriander and serve immediately on warmed plates.
2.5 Syns per serving
325g dried medium egg noodles
1 tsp. sesame or olive oil - 2 Syns
100g green beans, trimmed and halved
100g sugar snap peas, trimmed
175g broccoli, cut into small florets (4cm)
4 spring onions, thinly sliced
400g skinless chicken breasts, cut into thin strips
5 level tbsp. plum sauce - 7.5 Syns
Juice of 1 lime
Half a bunch of fresh coriander
Cook the noodles according to the pack and then drain.
Meanwhile, heat a large, non-stick frying pan and add the oil.
Add all the vegetables and the chicken and stir-fry for 4 minutes or until the chicken is golden and cooked through.
Stir through the plum sauce and lime juice, then toss with the drained noodles to combine.
Scatter with the chopped coriander and serve immediately on warmed plates.
chocko1
Gold Member
NUMBERED INDEX ON PAGES 55 AND 98
CREAMY MUSHROOM AND SPINACH TAGLIATELLE - Serves 4
Either 2 Syns per serving or Syn Free, if using the Philly as HEX's (110g of Philadelphia Lightest = 1 HEX A
250g dried tagliatelle or other pasta
1 onion, finely chopped
4 cloves of garlic, crushed
800g mushrooms, thinly sliced
250g frozen peas or peas and sweet-corn
250g baby spinach
200g Philadelphia Lightest cream cheese
Freshly grated nutmeg- preferably or could use dried
Cook the pasta according to pack instructions. Drain, reserving 3tbsp of the water. Return the drained pasta and the reserved water to the pan.
Meanwhile, spray a large non-stick frying pan well with Frylight and place over a medium/high heat.
Cook the onion and garlic until softened.
Add the mushrooms and cook, stirring for 5-7 minutes or until all the liquid has cooked off.
Add the spinach and peas to the frying pan and stir over a low heat until the spinach has wilted and the mixture is warmed through.
Add the cream cheese and season with a little black pepper and nutmeg. Warm through and stir the sauce into the pasta.
CREAMY MUSHROOM AND SPINACH TAGLIATELLE - Serves 4
Either 2 Syns per serving or Syn Free, if using the Philly as HEX's (110g of Philadelphia Lightest = 1 HEX A
250g dried tagliatelle or other pasta
1 onion, finely chopped
4 cloves of garlic, crushed
800g mushrooms, thinly sliced
250g frozen peas or peas and sweet-corn
250g baby spinach
200g Philadelphia Lightest cream cheese
Freshly grated nutmeg- preferably or could use dried
Cook the pasta according to pack instructions. Drain, reserving 3tbsp of the water. Return the drained pasta and the reserved water to the pan.
Meanwhile, spray a large non-stick frying pan well with Frylight and place over a medium/high heat.
Cook the onion and garlic until softened.
Add the mushrooms and cook, stirring for 5-7 minutes or until all the liquid has cooked off.
Add the spinach and peas to the frying pan and stir over a low heat until the spinach has wilted and the mixture is warmed through.
Add the cream cheese and season with a little black pepper and nutmeg. Warm through and stir the sauce into the pasta.
Last edited:
chocko1
Gold Member
CREAMY PASTA WITH BROAD BEANS AND BACON - Serves 4
Approx. 3 Syns per serving
350g pasta (I use tagliatelle)
100g cooked bacon, all visible fat removed and cut inot bite-sized pieces
1 clove of garlic, crushed
125ml white wine - 7.5 Syns
320g frozen or fresh podded broad beans
100g Philadelphia Lightest - 4 Syns
Cook the pasta according to pack instructions. Drain, reserving 4 tbsp. of the cooking water.
Meanwhile, spray a non-stick frying pan well with Frylight and cook the garlic for one minute.
Add the wine and bubble until reduced by two thirds.
Add the bacon and beans to the pan. Cook for 3-4 minutes or until the beans are tender.
Season with black pepper and remove from the heat. Stir through the cream cheese.
Add the sauce to the pasta and reserved cooking water and gently warm through.
Serve immediately on warmed plates.
Lovely sprinkled with HEX grated cheese and served with HEX crusty bread.
Approx. 3 Syns per serving
350g pasta (I use tagliatelle)
100g cooked bacon, all visible fat removed and cut inot bite-sized pieces
1 clove of garlic, crushed
125ml white wine - 7.5 Syns
320g frozen or fresh podded broad beans
100g Philadelphia Lightest - 4 Syns
Cook the pasta according to pack instructions. Drain, reserving 4 tbsp. of the cooking water.
Meanwhile, spray a non-stick frying pan well with Frylight and cook the garlic for one minute.
Add the wine and bubble until reduced by two thirds.
Add the bacon and beans to the pan. Cook for 3-4 minutes or until the beans are tender.
Season with black pepper and remove from the heat. Stir through the cream cheese.
Add the sauce to the pasta and reserved cooking water and gently warm through.
Serve immediately on warmed plates.
Lovely sprinkled with HEX grated cheese and served with HEX crusty bread.
chocko1
Gold Member
Sorry! Can't remember if I've added this before (searched and couldn't find it) but we had it last night to cool us down in this warm weather so thought I'd share.
INSTANT FROZEN YOGHURT - Serves 4
5 Syns for the whole recipe
250g frozen berries - raspberries = 2.5 Syns because of blending
250g FF Greek yoghurt - I use Total
1 level tbsp. runny honey - 2.5 Syns
Blend it all together in a food processor until it resembles a smooth, creamy, ice cream texture.
Serve immediately and enjoy!
INSTANT FROZEN YOGHURT - Serves 4
5 Syns for the whole recipe
250g frozen berries - raspberries = 2.5 Syns because of blending
250g FF Greek yoghurt - I use Total
1 level tbsp. runny honey - 2.5 Syns
Blend it all together in a food processor until it resembles a smooth, creamy, ice cream texture.
Serve immediately and enjoy!
JammieDodger
New Member
Chicken Fried Rice- Really quick and simple and only 2 syns on extra easy!!
A true chinese fakeaway!!
200g cooked long grain/ basmati rice
1 egg beaten
1 breast of chicken, cooked, chopped
2 spring onions, chopped
A handful of frozen peas
Soy sause
Pepper
1 tsp oil
-Coat the chopped chicken in soy sause, add 2 tbsp extra and let it soak.
-Heat the oil on high, add the egg and cook for 15-20 secs.
-Add the rice and coat in the egg.
-Add the spring onion, chicken and soy sause.
-Add frozen peas and LOTS off pepper.
-Cook for 1 min until heated through.
-Add more soy sause or pepper to taste
A true chinese fakeaway!!
200g cooked long grain/ basmati rice
1 egg beaten
1 breast of chicken, cooked, chopped
2 spring onions, chopped
A handful of frozen peas
Soy sause
Pepper
1 tsp oil
-Coat the chopped chicken in soy sause, add 2 tbsp extra and let it soak.
-Heat the oil on high, add the egg and cook for 15-20 secs.
-Add the rice and coat in the egg.
-Add the spring onion, chicken and soy sause.
-Add frozen peas and LOTS off pepper.
-Cook for 1 min until heated through.
-Add more soy sause or pepper to taste
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