Syn free?

[Modestandatinybitsexy]

What do I need to avoid to make a dish syn free?

My FIL is following slimming world. I'm going to make a chicken tray bake, chicken thighs, potatoes, herbs, garlic and lemon.

What oil can I use - I have a spray one I used for WW, would that work? Any other tips please?

The spray oil will be fine, it doesn't have to be that precise, SW is much more about only eating tiny amounts of white bread or crap like crisps, cake, booze etc. You should also remove the skin from the chicken, if it's still on, I'd do it after, as will probably cook better.

You should also serve a decent amount of non starchy vegetables with the meal or offer fruit for dessert. A third of food eaten by volume should be fruit or veg.

Thanks, he's not a veggie fan but we'll have asparagus on the side and probably strawberries for pudding if anyone's still hungry :)

At least a third of the plate should be vegetables, cooked without oil.