Rich Chocolate Tray Bake (16 syns for the lot ! )


In a food processor, whizz together 250g pot fat-free natural cottage cheese,
100g fat free natural fromage frais or fat free yoghurt works too,
5 heaped tbsp artificial sweetener,
3 eggs and 100g of Asda chosen by you cocoa powder.


Pour the mix into a deep grease proof paper lined baking tray and bake in a medium oven for 15 minutes and either allow to cool and serve or serve hot with it’s warm oozy goodness. Yummy if you dust with a little extra sweetner and serve with fresh strawberries and vanilla muller light or even the free custard

Amazing Syn Free Cheese Scones


Hi Slimmers, What I love about Slimming world is that we can eat as much as we want and still lose weight, there’s lots of food recipe and quick meals and this one is one of my favourites, it tastes absolutely amazing
pkt instant mash
2-3eggs, ff 3/4 of a 500g tub cottage cheese
cheese from healthy extra seasoning

Method :

combine all ingredients until a pastry consistency I added a little water roll out to thickness desired cut into rounds and bake at 180 for 15-20 mins or until golden.

Scotch eggs (slimming world friendly)


Love scotch eggs but they aren’t good on a diet (oops sorry healthy eating plan) but this version is better , good ingredients not deep fried but still delicious ….
1 pack Joes sausage meat I buy it online at ( ignore the date on the pack shown its been in the freezer!)
4 small free range hard boiled eggs
1/2 pack instant mashed potato
1 egg (beaten)
salt and pepper
spray oil


Very easy just divide sausage meat into 4 portions and wrap each egg up until covered.

Then dip into beaten egg and roll it in the dry mashed potato powder ( season well with salt and pepper ) give a quick spray of oil.

Place on a baking sheet lined with baking paper and bake in a medium/hot oven for 30 minutes.

Enjoy !!

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Potato Rosti


I LOVE potatoes in any shape or form but they can get a bit boring jacket, boiled , mash etc so was thinking of something different for tonights dinner remembered making something like this years ago but with a lot of oil as they were fried but didnt see any reason they couldnt be baked. I cooked them in silicone little patty tins but you could put them in ordinary ones if you spray with oil first or even in a round or square dish and divide them up afterwards.
4/5 potatoes (grated)
1 onion (chopped finely)
1 tsp salt and 1 tsp pepper
spray oil


Place the potatoes and onion in a large bowl and season with the salt and pepper and mix well.

Place the mixture in a cotton tea towel and gather up the ends and over a sink twist the tea towel and squeeze to drain away any excess water (dont skip this step or the rosti will be really ‘wet’ and sticky).

Spoon into the pans and press down lightly, Spray the top with oil and bake at gas 5/ 190/375 for about 30-40 minutes.
This recipe makes about 12 , I had mine with steak and a salad , really tasty and syn free : ) I am planning on having the leftovers with a fried egg and bacon tomorrow morning ..

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syn free tasty oxo roast potatoes


Like everyone I love roast potatoes but they are of course usually so high in syns due to the fat content. This method of making them leaves them crispy and really tasty, I’m sorry I can’t credit the author of the original recipe I’ve seen it on various sites and was intrigued. You’d think the potatoes would go soggy but they don’t.
They were a big hit with the family too always a bonus so not cooking separately for everyone else. I would leave them in the oven a little longer next time until browner I cooked them for 45 minutes as was pushed for time but next time will do them longer probably give them an hour.
I’m sorry the amounts are vague but it will depend on the size of your roasting tin and how many you are making.
1 pint stock (from an oxo cube beef/chicken or veg whatever you want, might need more or less depends on the size of the roasting tin)
peeled potatoes (enough to fill the roasting tin you are using)
spray oil


Boil the potatoes for 5 minutes in salted water then drain.

Place the potatoes in the roasting tin and pour in the stock until about halfway up the potatoes.

Spray the tops of the potatoes with spray oil and place in hot oven gas 8/ 450/230 and baste with the stock every 15 minutes or so, roast until brown and crispy and the stock has disappeared. Takes about 45 minutes to an hour.

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Mustard glazed ham


I make this ham every Christmas and its always a hit, I had the original recipe from Nigella but I know cooking ham in coke has been popular in the USA for many years. I used to use ordinary coke but found it still works well with diet coke.
The only syns are for the mustard glaze and if you want to be really good you can leave it but it is very tasty and only works out a syn or two per portion.
I made this one for my friend (Hi Joy!) and so used unsmoked gammon which she prefers but I usually make it with a smoked gammon joint. It keeps well in the fridge for about seven days.
Gammon joint, smoked or unsmoked (all fat removed) approx 1.5kg
2 litre bottle diet coke
2 onions (skin on cut in half)
2 tsp grain mustard
1 tbsp brown sugar


Place the gammon in a large saucepan and add the onions and pour over the diet coke. Bring to a boil and simmer for about three hours.

Take out of the coke and place on a foil covered dish (the glaze can smoke a bit and this makes it easier to clean up)
Mix the mustard and the sugar together and spread over the top of the ham and place in the oven at the hottest setting for 10 minutes until the glaze bubbles.
4 syns for the whole ham or syn free if you don’t use the glaze.

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Tasty sausage casserole (slimming world friendly)


I have a bit of a problem with the casserole packet mixes you can buy in supermarkets they are often full of weird E numbers and ingredients you cant pronounce and you can make tasty sauces without the syns and without spending ££ on packets . This recipe makes another family friendly dinner which is both economical and filling too.
Sausages are usually really high in syns but there are some low syn options out there. I’m a big fan of Joes sausages (bought online) which are syn free but for this recipe I used some low syn sausages from a local butchers but there are some good lower syn supermarket ones as well.
Little bit of peeling and chopping to do and then it really looks after itself. I make my sausage casseroles a little differently as I don’t brown the sausages first I think they sort of ‘poach’ in the stock and tomatoes and I think this helps to keep the sausages succulent but if you want to brown yours first please do. I love adding a can of baked beans to this too sometimes and it makes the sauce richer if you want to do this just add near the end of cooking so they don’t go too mushy.
8 low syn sausages
1/2 pint beef stock (from a cube is fine)
1 can chopped tomatoes
1 tsp dried sage
2 large carrots (peeled and chopped)
1 large onion (peeled and chopped)
4oz mushrooms (sliced)
salt and pepper
spray oil


Spray a large saucepan with the spray oil and place over a low heat and add the carrots and onion, Sprinkle with salt and cook for about 5 minutes until onion is soft. (The salt helps to soften the vegetables without browning them). Add the sage, sausages, stock, mushrooms and tomatoes.

Bring to the boil then reduce the heat and simmer for about 30 minutes until sauce is reduced and thickened might take a little longer you just want the sauce to be reduced, Season to taste with salt and pepper.

Syns according to the sausages used the rest of the ingredients are syn free,

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Pork in cider and sage (slimming world friendly)


I love this recipe its so tasty and easy to make, One of those throw in the oven and forget it until just before you are serving then you just need to thicken the sauce, Its very tasty and although a couple of syns think they are well worth it.
I use shoulder steaks as I think they have more flavour than just loin steaks and they are very lean if there is any fat I just trim it off before cooking.
I am pretty thrilled with this post as well as it also has my first carrots and potatoes from the garden this year.
8 lean pork steaks (to serve 4 )
1 large onion (sliced)
250ml dry cider
250ml vegetable stock
2 tsp dried sage
1 tbsp cornflour mixed with 1 tbsp water
salt and pepper


Place the onions and pork steaks in an ovenproof and hob proof dish (can use a roasting tin instead if you like).

Sprinkle with the sage and season with salt and pepper, Pour over the stock and cider and place in a moderate oven Gas 5 / 375/190 for about an hour to gently cook the steaks.

Remove the steaks and onions and set to one side, Put the pan onto the hob of the oven over a medium heat and then whisk in the cornflour and water mix and keep whisking as it comes to the boil.

Simmer the sauce for a few minutes and keep whisking and then simmer and whisk for a few more minutes to ensure sauce is thick, then add the pork and onions back into the sauce.

I served with potatoes (from my garden : ) roasted in my actifry, Steamed carrots (from my garden!) and broccoli and peas.

2 syns per portion : )

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Pasta fagioli (slimming world friendly)


You know that Dean Martin song ‘That’s Amore’? If you don’t have a quick look on youtube anyway there is a line in the song that says “When the stars make you drool just like pasta fazool…that’s amore”.
I wondered for ages about what it was then came across a recipe for ‘pasta fagioli’ and this is it !! It is just pronounced pasta fazool. I make no claims on its exact authenticity as there were quite a few different recipes around. It was just by looking at the recipe realised it could easily be slimming world friendly plus it’s really filling and also quick and cheap to make …hooray!!
1 can chopped tomatoes
2 pints chicken stock
3 rashers lean bacon (all fat removed and chopped)
1 large onion (chopped)
1 stick of celery (chopped)
1 tbsp tomato puree
2 cloves garlic (chopped)
8oz dried spaghetti (broken into 2 inch pieces)
2 cans or 1 large can of beans (I used borlotti but you can use cannellini or even red kidney beans if you like..drained and rinsed)
1/2 tsp dried chili flakes
spray oil
salt and pepper


Spray a large pan with the spray oil and add the bacon, celery, chili flakes, garlic and onion and over a medium heat fry until the vegetables are soft .

Add the stock, tomatoes, tomato puree and the spaghetti and bring to a boil then reduce the heat and simmer until the pasta is cooked, Add the beans, stir well and season with salt and pepper to taste.

Syn free on extra easy

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Slimming World Friendly, Syn Free, Freezer Friendly Quiche Muffins


I’ve been talking to a few readers this week and I’ve mentioned these quiche muffins I batch cook a few times and I realised that I haven’t posted the recipe! Your gonna love them; they can be batch cooked and frozen down saving you tons of time.
The ones I’m gonna show you today are chicken and bacon, but and this is the beautiful part, the list of fillings you can have are ultimately endless so feel free to mix it up.
1 tub low fat cottage cheese
1 pack of chicken breasts
1 pack of cheap bacon
6/8 eggs
1 large red onion
30g strongest cheddar cheese you can find
Fry Light cooking spray


We’ll start the same way as most slimming world friendly recipes do, and that’s to remove all visible fat from the chicken & bacon (or any other meats you’re using). Cut both into small sized pieces, the smaller the better, they fit better in the quiches. Finely dice red onion.
Pre-heat your oven to gas mark 5, about 180°C (aprox)

Lightly fry the onions in fry light spray.
Add any herbs and seasonings that you like to you the meat before cooking; I find it sticks to it much better. (See ideas at the bottom of this recipe)
Note: I used Schwartz fajita seasoning here, and I haven’t syn’ed it, I’ve never syn’ed it since being on slimming world…it’s not right, but that’s just me; it’s 5 ½ syns per 35 grams, oh and its AMAZING!

Add the chicken and bacon to the pan of onions and cook; if you’ve cut them similar sizes, cooking times shouldn’t be a problem, that and they’ll cook again in the oven, so it’s no biggie.

While that’s cooking, it’s the perfect time to get your egg mixture ready. The reason I said 6/8 eggs in the ingredients list is because it depends on the size of the eggs; In the past I’ve had to add a couple extra because they were small.

Crack all the eggs into a jug (for easy pouring), and add the cottage cheese. Whisk thoroughly making sure both are well mixed.

Take 12 silicone muffin cups and place on a baking tray lined with tin foil (for spillages the foil makes cleaning 100x easier…trust me!) It’s a good idea to grab your frylight, and give each cup a quick spray just to be sure nothing sticks.

Take your cooked meat/onions mixture and divide between the 12 cups.

Pour the egg & cottage cheese mixture into each cup, be careful not to overfill.

TIP: Fill them all up, take a table knife and slide it to the bottom of each cup and gently stir, why? Well, this it to make sure the egg mixture has got to the bottom of the cup.

Take your super duper strong cheese, cut into 12 small cubes (I know it looks measly that’s why its gotta be strong) and push one piece into the center of each quiche.

Adding cheese is optional and down to personal preference, cottage cheese might be enough for some people; I prefer it a little stronger haha.

Let’s cook these suckers! Place them in the oven for about 15/20 minutes. There’s two ways to check when their done, first they’ll pull away from the walls of the silicone cups slightly, and the second is to slide a clean knife into the center, if it comes out clean, hey presto their done! –
Now, they are cooked but I like to crisp them up a little. Remove them from the cases (be careful they will be stupidly hot!), back on the tin foil baking tray and pop them back in the oven for 3/5 minutes. They will come out a lovely golden brown, look at the ones below, they look amazing right? – from :

Syns, syns, syns!

This is the awesome part; their syn free if you used the cheese as your Healthy A choice. If you syned the cheese it would be 6 syns for 30 grams, meaning each quiche would be ½ a syn!

I said it was awesome didn’t I!

They will stay this low as long as you only use, lean meats, veggies and one portion of cheese, which is great.

What’s the damage…£££?

I’m not going to work out the cost for this exact recipe because there are so many variations possible. What I have worked out it the base cost for the quiches; that the eggs and cottage cheese.

Pot of cottage cheese from tesco is 64p and lets say 8 eggs for arguments sake are 80p, giving us a total of £1.44. That works out to a mere 12p each quiche without fillings; that’s pretty good don’t you think.

My top tip to keep costs down is to hunt around in the reduced sections in supermarkets. I love a bargain, and if you look at the picture at the top of this page you’ll notice the chicken I bought was reduced. Buy it fresh at a reduced price, freeze it until your ready to cook, and once its cooked it can be frozen again without a problem.

Buying reduced meats & veggies keeps things varied to; you never know what you find in the reduced section!

The possibilities are endless but here are just a few that I’ve done.
Mixed peppers, onions, and mushrooms
Chicken, bacon & sweetcorn
Bacon, onion & mushroom
Beef & onion
Bacon, cheese, onion & tomato

Herbs & Spices

I used Schwartz Fajita Season about, but that’s just me. I’ve also used;
Curry powder
Smoked Paprika
Chilli powder
Italian dry herbs

There you have it, my slimming world friendly, syn free (or ½ a syn) quiche muffins.

I would love to hear what you think about them; leave your comments below and don’t forget to include your own variations.

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