Recipes
Hi All.
Try these recipes, the BBQ sauce is great as a dip.
Pete
Pete’s KFC Chicken Drumsticks
6 Chicken Drumsticks
1tsp mixed herbs
1tsp Knorr Aromat
4 slices of wholemeal bread
1/2 tsp Paprika
Pepper
3 eggs
Greaseproof paper to cover an oven tray
Place three slices from a 400g wholemeal loaf into the microwave and cook for 2-3 minutes, remove and allow to cool.
When breadcrumbs are cold place into a mini grinder with the herbs, paprika & Aromat and season with Pepper grind to a fine powder, place in a medium size plastic bag.
Prepare an oven tin by covering the inside with greaseproof paper.
Break the eggs into a small dish.
Set oven to 180c
Place the Chicken Drumsticks into a saucepan of water, bring to the boil, turn down to simmer for 5 mins, remove drumsticks and allow to cool.
When cool remove the skin, you should have a moist piece of Chicken.
Firstly dip the drumstick in the egg and then holding the bone of the drumstick, place into the bag, close the open end of the bag and holding it tightly, shake until the drumstick is covered with the breadcrumb mix. Remove and place on the baking tray, adding breadcrumbs where they are missing!
Cook for about 15-18 mins or until the drumsticks look nicely browned…
Serve with salad.
Knorr Aromat 90g tub
1 teaspoon:
Kcal =8.05
Carbs =0.75
Sugar =0.40
Fat =0.18
Sat fat =0.09
Sodium =1.17
Salt based
On Sodium=2.90
Pete’s Spicy BBQ sauce
Serves 4
Syn Free
Ingredients
1 onion peeled and roughly chopped
1 tsp. mild chilli powder
227ml/8fl oz. passata
3 tbsp. artificial sweetener
4 tbsp. balsamic vinegar
1 tbsp. Worcestershire sauce
1/2 tsp. mustard powder
salt and freshly ground blacken pepper.
Balsamic vinegar and Worcestershire sauce provide the basis for this great tasting bbq sauce that is perfect for a dip, basting a chicken thighs or vegetable kebabs before a BBQ.
Method
Spray a pan with fry light and sauté the onion and chilli powder over a low heat for 5 minutes until softened.
Stir in the remaining ingredients, bring to the boil and simmer for 10 minutes until thickened. Blitz with a hand blender for a finer mix.
Check the seasoning before serving hot or cold.
Freezer friendly.
For BBQ Baked beans add 1 Tbsp to a large tin of Baked Beans, great!
Pete’s Baked Egg Custards 3
(Original recipe from Minimins)
Serves 6
Free if you use your Milk as Hea
Ingredients
3 Large Eggs
400mL skimmed Milk
(From your daily allowance)
4 Heaped Tbsp sweetener
1 Teaspoon Vanilla Extract
Nutmeg
Method
Preheat the oven, set at 150c.
Warm the milk, whisk the eggs, vanilla & sweetener.
Pour the warm milk onto the eggs mixture, stirring as you go.
Pour into ramekins and sprinkle with nutmeg.
Use a tin with a wire tray inside, place the ramekins on it and fill the tin with boiling water until it is halfway up the ramekins.
Place on the middle shelf of the oven for 30 mins or until they are set.
Remove from the oven and leave on the tray until cool then transfer to the fridge to chill.
Enjoy.