This is a recipe I’ve made several times now, after trying a tasty morsel at a taster session in class. It can be a bit crumbly, so you need to slice it thickly, or you could always make it in muffin cases (but you’d have to adjust cooking times accordingly), but as it’s syn-free, you can feel safe satisfying your hunger with a few nice, thick wedges. It takes a little bit of time to make, but it’s very simple, and once you’ve made it a couple of times, you won’t even need to follow the recipe any more – you’ll know it by heart!
F = Free food (eat as much as you like)
S = Speed food (these should make up at least a third of your meal)
P = Protein free food (eat as much of these as you like!)
HEa = Healthy Extra A (a daily allowance of dairy produce)
HEb = Healthy Extra B (a daily allowance of a product with fibre)
# = a number denotes roughly how many syns are in foods used
- 1 packet Batchellor’s Rice (F)*
- 1 medium onion (S)
- 1 clove garlic (S)
- 1 can chickpea dahl (F)*
- 4 medium eggs (P)
- Low-cal spray oil (F)
- 2 tsp curry powder (F)
- Make up the rice according to the instructions on the packet, and then allow to cool a little.
- Chop the onion however you like it, and crush the garlic, then add to the rice.
- Add the chickpea dahl, curry powder, and eggs to the rice.
- Give everything a good stir to incorporate everything.
- Spray a loaf tin with some low-cal spray oil (or you can use a paper liner).
- Pop in the oven at 180C for around 40 minutes, then switch off the heat and leave it till the oven cools.
- Remove from the oven, and turn out of the loaf tin to cool completely on a wire rack.
If you’re making it in muffin cases, you’ll maybe have to adjust your time – I don’t know by how much, as I’ve never done it that way. I like to slice it thickly and toast it on both sides under the grill – it’s lovely that way!
* Make sure you have syn-free versions! The old style Batchellor’s rice are all free, but the new ones, with the yellow on the top-right corner, are synned, so be careful! Also, make sure you get Asda Chosen by You Chick Pea Dahl, canned (400g can) or Geo Organics Organic Chick Pea & Lentil Dahl, canned (400g can), as others will be synned.
Edited to add: As of checking the syns online list on 21st November 2015, the Asda chickpea dahl is no longer syn-free, but is instead 2 syns per can, so if you make this recipe using that brand, it will be 2 syns for he whole loaf. The Geo Organics one is still, at time of this edit, syn-free.