Honey mustard chicken and parsnip casserole

serves 4 
each serving is: 
1½ Syns on Extra Easy
4½ Syns on Original 
6½ Syns on Green 
preparation time: 30 minutes 
cooking time: 30 minutes 

Ingredients:

• low calorie cooking spray
• 8 bone-in chicken thighs, skinless 
• 2 onions, peeled and finely chopped 
• 350g parsnips, peeled and cut into thick sticks 
• 300m1 chicken stock 
• 2 tbsp runny honey 
• 2 level tbsp wholegrain mustard 
• 2 tbsp fresh thyme leaves 
• honey mustard chicken and parsnip casserole 

Method 

1. Spray a large shallow flame-proof casserole dish with low calorie cooking spray and heat gently on a hob. Brown the chicken thighs until golden, then remove with a slotted spoon and set aside. 
2. Add the onions and stir-fry for 5 minutes over a medium heat or until softened. 
3. Nestle the thighs back amongst the onions and add the parsnips. 
4. Mix the stock with the honey and mustard then pour over the chicken. Scatter over the thyme then bring to a simmer. 
5. Cover and cook for 30 minutes over a low heat (using a heat diffuser if you have one) or until the chicken is tender, then season to taste. 

Delicious served with chard or cabbage. 
Recipe come from All in One Extra easy  Slimming world book

Stuffed Red Peppers with Chicken & Rice

Syns per Serving - 1/2 Syns  on Extra Easy

Serves 4

Ingredients

• 4 large red  peppers,  deseeded
• 1  onions, finely chopped 
• 200g cooked Basmati rice 
• 100 g fresh or frozen peas
• 400 g chicken breast
• 4 tbsp of mustard
• Salt and freshly ground black pepper
• Fry-light
• 1 egg

Method 

1. Preheat the oven to 200c/Gas 6
2. Gill or fry chicken breast ( use  fry-light)
3. Cut the breat in small pieces and add mustard .Mix well.
4. Fry the onion gently until soft. Add frozen peas and cook for 1-2 min.
5. In a large bow mix : cooked rice ,  onion and peas, chicken.
6. Spoon mixture into the  peppers  
7. Beat egg and spread on the top of the pepper. Close the pepper
8. Then put  to the oven and bake for about 35  mins.
9. Enjoy :)