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Help on syns.

I am due to go out and need to calculate syns. Its an important dinner and a set menu so I can choose the healthiest thing of it and try not to eat it all and say I am too full for dessert anyway its restaurant food, I should be able to have fish and potatoes for the main which should be fine.
I need to work out approximate syns for;
Roast Pepper & Mozzarella Roulade, Sun Blushed Tomato Sauce
Strawberry Parfait, Strawberry Meringues, Whipped Cream, Fresh Coulis (incase I have dessert)
Any help would be very much appreciated I have told myself no dessert but suppose if I left out the cream it wouldn't be that bad??

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