How Many Syns in Snacks? Syn Values

Serves 2


  • ½ tsp Turmeric (for colouring the rice)
  • 1 Pepper, finely sliced (s) (sff)
  • 1 Red onion, finely sliced (s) (sff)
  • 1tbsp Tomato puree (s) (sff)
  • 2 Skinless chicken breasts (s) (ff)
  • 2 Garlic cloves, finely chopped (sff)
  • 2cm Cube of ginger, finely chopped
  • 2 Tbsp. Light soy sauce
  • 6 tbsp. Passata (s) (sff)
  • 227g Tin of Pineapple chunks, (s) (sff) (5.5 syn/2=2.75 syn per person)
  • Juice from the can of Pineapple
  • Juice from a lime (s) (sff)
  • Zest from a lime (s) (sff)
  • Packet of rice of your choice (ff)
  • S & P


Open the tin of pineapple, drain into a small bowl using a sieve, save the pineapple chunks, add the juice to a deep bowl, combine the ginger, garlic, passata, soy sauce, lime juice & zest into the bowl, set aside ½ of the liquid. Cut small nicks in the chicken & place in the marinade, cover, place in the fridge, for at least 1 hr.

Cook your rice as per instructions on the packet, adding the turmeric if you want it coloured.

Heat a frying pan, sprayed with frylight. Drain the marinade & throw it away, cook the chicken, season, until the chicken is browned. Remove & set aside, keeping it warm.

Spray the pan again with frylight, cook the onions & peppers until soft, add the pineapple, tomato puree & saved liquid, return the chicken to the pan & cook until the sauce has thickened, Drain the rice & steam for 2 mins then plate up, serve with a side salad.

Credit: Pete’s Recipe Book