Syn Free Savoury Roulade

Some times it's hard to make something from scratch for every meal, maybe you're tired or busy with work or just don't have the time. Then this recipe is for you! Simple to make and can be kept in the fridge for up to 3 days. This is the perfect slimming world lunch - and the best part? it's all totally syn free and you can swap out the carrot and onion for vegetables of your choice!

Ingredients

Roulade:

• 220g of grated carrot
• 220g of grated potato
• 110g of onion grated 
• 3 eggs beaten
• Salt & pepper to taste

Filling:

• 1 tub of fat free quark
• 3 cloves of garlic
• Small pinch of mixed herbs
• larger pinch of Italian herbs
• Salt & Pepper to taste
• Slices of ham

Method

1. Preheat the oven to 180 degrees and line a tray with grease proof paper.
2. Put the roulade ingredients in a bowl and mix together. Spread out evenly on the tray and put in the oven. Cook for 20 minutes or until mixture is firm.
3. Put the garlic cloves in a separate tray and roast at the same time.
4. Allow both to cool. Mix together the filling ingredients except the ham. Chop up the roasted garlic and add to the filling mixture.
5. Spread the filling mixture on the roulade. Add a layer of ham and then roll up.
6. Cut up into slices and enjoy! 

Nando's Inspired Syn Free Spicy Rice

Anyone that has ever been to Nando's will know how ridiculously good their Spicy Rice is and at only 3.5 syns per portion you can't go wrong if you're going there for a meal. However, with the right combination of spices you can create a slimming world spicy rice which is just as tasty, and is also syn free. 

Ingredients: (Serves 2)

150g Rice of your choice
500 - 600ml of Water
2 Chicken stock cubes
1/2 an onion - finely chopped
1/2 finely chopped red pepper
A handful of frozen peas
1 green chilli or chilli of your choice deseeded and finely chopped
Chilli power - depending how spicy you like it
1 tsp Cumin
1 tsp Paprika
1/2 tsp Turmeric
Frylight

Method:

1. On a medium heat spray a pan with some frylight and dry fry the rice for 3-4 minutes, stirring frequently.
2. Once the rice starts to brown slightly, Add some water, (just the bare minimum to cover the rice) chilli power, crush chicken stock cube and turmeric.
3. Bring to the boil and then simmer gently until the rice is fully cooked and all the water has been absorbed. Stir often to avoid it sticking to the pan!
4. In a separate pan sprayed with fry light, add the onion, red pepper, frozen peas, green chilli, crushed chicken stock cube, cumin and paprika.
5. Once everything is cooked add to the rice and stir thoroughly.