Speedy Chicken Jambalaya

Serves 4

Syns Per Serving : Syn-free on Extra Easy

Ingredients
• Fry Light
• 1 onion, chopped
• 3 garlic cloves, crushed
• 4 skinless, boneless chicken breasts, cut into small chunks
• 350gm dried long-grain rice
• 1 litre hot chicken stock
• 1tsp smoked paprika
• 2tsp dried parsley
• 4tbsp tomato puree
• 1/4 tsp Tabasco sauce
• 1 bottled roasted red pepper in brine, drained
• 1 bay leaf
• 300gm frozen mixed vegetables
• freshly ground black pepper

Method
1. Spray a large, deep non-stick frying pan with Fry Light and place over a high heat. Add the onion, garlic and chicken and stir-fry for 2-3 minutes.

2. Add all of the remaining ingredients to the pan and season well. Bring to the boil then cover the pan and simmer gently for 15-20 minutes or until the stock is almost absorbed and the rice is tender.

3. Remove the bay leaf and serve.

Baked Stuffed Peppers

Serves 4
Syns per serving: Extra Easy and Green - Syn-free

Ingredients
2 large red and 2 large yellow peppers, halved and deseeded
6 spring onions, finely sliced
2 garlic cloves, peeled and crushed
2 ripe tomatoes, roughly chopped
200gm/7oz cooked Basmati rice (approx. 125gm uncooked weight)
1 x 400gm/14oz can red kidney beans, rinsed and drained
2tbsp finely chopped flat-leaf parsley
Freshly ground black pepper

Method
1. Preheat the oven to 200°C/gas 6. Place the peppers cut side up on a non-stick baking tray.

2. In a large mixing bowl, mix together the onions, garlic and tomatoes. Stir in the cooked rice, kidney beans and chopped parsley and season well.

3. Carefully divide the mixture between the pepper halves. Cover loosely with foil and bake in the oven for 20-25 minutes. Serve immediately.

Special Egg Fried Rice

Serves 4

Syns per serving - Free on Extra Easy and Green; 7 Syns on Original

Ingredients
Fry Light
350gm cooked and cooled long-grain or jasmine/Thai fragrant rice
200gm frozen peas
Salt and freshly ground black pepper
2 large eggs, lightly beaten
3tbsp light soy sauce
400gm fresh beansprouts, rinsed
6 spring onions, very finely sliced

Method
1. Spray a wok or large frying pan with Fry Light and place over a high heat. When it is almost at smoking point, add the cooked rice and stir-fry for about 3 minutes.

2. Add the peas, stir-fry for 5 minutes and season well. Add the beaten eggs and stir-fry for another minute.

3. Stir in the soy sauce, beansprouts and most of the spring onion and cook for 2 minutes until the eggs have set.

4. Scatter over the remaining spring onions to serve.