Green - free chips, fried egg, and jamaican tilapia fish done in the oven (120g - HE white fish i think...), and beans
green - baked potatoes (keep a few baked and in fridge ready to pop in oven for 5 mins ) , beans and mozereall (think 42g is HE a )
Red - BIG steak, Fried onsions - cook with steak in oven, corn on the cob (sorry its late, has syns cant rem how many - check book) , spinach, roasted peppers and courgettes with garlic and oregano, cauliflower and baby sprouts
Green - Pork chop (HE B) , fried egg (free) and free chips, free beans and 2 round nimble (HE b ) with skimmed laughing cow cheese (HE a)
Red - omelette with 28g cheddar finely grated (looks like more ) , onion, 3 bits fried bacon & 2 rounds brown nimble (he b)
Green - spaghetti bolognese - free pasta and measured out quantity of minced beef for HE - i think, well check it - its late.
Green - measured out steak (he b) and free chips, fried egg and onions
ideas for future
Green - measured out chicken for one HE b , marinated in very low fat creme freiche (sp) and indian spices. ROasted in oven, with rice cooked with cardamom pod and spice - free ,and smash bajis
green - baby potatoes fried in frying pan (frylight) and pepper omelette and mozerella cheese (42g he a)
Green or red - stuffed peppers (free both) , scoop out insides and fill with cooked flavoured rice (unlimited if green, measured and HE b if red) and some sweetcorn (count as syns if red free if green) and some mozerella cheese throughout (he a ) and heat for 15 mins ish . Accompany with - chicken, meat, what ever depending on day
Green - baked potato and quorn bolognese made with pasata and herbs etc (all free on green - or do as red with measured out potato as HE b and unlimited mince )
green - free chips, friend egg, beans and quorn sausages (all free ) . Save bread from HE b for chip butty and fried egg experience!
Red - roasted duck with chopped scallions etc (like duck from chinese ) but using a very thin omellete instead of pancake (all free) . How easy this is im not sure.... hoi sin sauce as syn measured out. add potato wedges free chip style with spices as He b
Red - Green - Tacos (2 syns each when i looked up - check) with quorn chili made with pasata and some sprinkled cheddar from He a allowance . Salsa i think is free and im sure you could make some creme fraiche accompaniment
Red - Kebabs. Squewer (cant spell today) pork, chicken, turkey, steak, along with peppers and various free veg, Spray with fry light and throw in the oven (or bbq...) Add some chicken drumsticks with no skin - and im sure theres a recipe for low bbq sauce marinade on the website somewhere . Make measure out potato salad with all free - creme fraiche, spring onions, etc . Add some barbeque beans (normal with spices, or check the syns on spiced ones u buy ) . Add corn on the cobb as a syn if ulike - (3-4 i think)
Green - mashed potatoes, spring onions, creme fraiche or skimmed milk to fluff , quorn fried sausages, and beans. And a fried egg if u want it
Red- scrambled egg, bacon, beans (all free) plus toast (2 nimble HE b ) fried tomatoes (free in frylight) and a sausage (4 syns for thin)
Green - Stew? Not thought this one thorugh but maybe Quorn instead of mince and make stew as usual. Measure out stock or bovril as syn- which ever u use - add soy sauce (free i think ) and a dab of brown sauce - syn value unsure. One slice white bread to mop it up with - priceless - well what ever the syn value is!)
that any use?