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Pork in cider and sage (slimming world friendly)

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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.
Ingredients:
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

Method:

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 : )

Credit : http://vicki-kitchen.blogspot.com

Pasta fagioli (slimming world friendly)

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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!!
Ingredients:
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

Method:

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

Credit : http://vicki-kitchen.blogspot.com

Slimming World Friendly, Syn Free, Freezer Friendly Quiche Muffins

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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.
Ingredients:
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

Method:

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 : http://www.fatboysdiet.com

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!
Variations

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
Paprika
Smoked Paprika
Chilli powder
Italian dry herbs
Thyme
Oregano
Parsley

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.

From : http://www.fatboysdiet.com

Slimming World pakoras

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Slimming World Syns: these pakora are Syn FREE on Extra Easy and Green.
Ingredients:
2 large white potatoes, cooked and mashed to a firm consistency with no butter or milk
1 red onion, diced
½ large bag of frozen chopped vegetable mix (the kind with broccoli and cauliflower in!)
2 tbsp curry powder (use mild, medium or hot to suit your own taste)
3-4 tbsp fat free yogurt
1 egg, beaten
Fry Light

Method:

Pre heat the oven to 200°C.

Place the mashed potato, diced onion and defrosted vegetables into a bowl and combine thoroughly. Stir the curry powder into the yogurt and add this to the vegetable mix and stir thoroughly. Beat the egg and add it to the mixture, stirring constantly. The mix should still be quite firm, but if it’s too runny add more vegetables.
Line a baking tray with baking paper to prevent the pakoras from sticking, and spoon the mixture onto the tray in tablespoon sized ”dollops”.
Spray with Fry Light and bake for approximately 30-40 minutes – or until firm on the outside and golden brown. Allow to cool slightly so that the pakoras firm up.

Six Syn Chocolate Roulade

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IT TASTED LIKE BLACK FOREST GATEAUX
Or you can use different filling or substitute the cocoa for flour (don’t forget to syn it) and add vanilla essence for a vanilla sponge
I made a chocolate roulade and filled with coconut flavoured quark and chopped peaches the other day so many combinations
Ingredients:
5 eggs (separated)
40 g reduced fat cocoa (6 syns) (other cocoa may be different syns)
5-6 heaped dessertspoons of sweetener (sucralose ones are best for cooking with)

Method:

whisk up the egg whites to stiff peaks

in another bowl whisk the cocoa with yolks and sweetener
carefully fold the choc mix into the egg whites (with a metal spoon)(helps keep air in)

bake in a lined roulade tin that’s been sprayed with frylite for around 20 min at 150 or until springy to touch

for the filling I mixed a tub of quark with a cherry 0% fat activea and sweetener spread it on and sprinkled defrosted frozen cherries on

Beef and peppers in black bean sauce (slimming world friendly)

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I LOVE Chinese food and this recipe gives you all the taste of it with hardly any syns, You do need one ingredient not easily available which are fermented black beans. I managed to get some from a local Cardiff Chinese supermarket but they can be bought online too I also sometimes buy mine from Wai Yee Hong when am in Bristol but their online service is brilliant too and these are mega cheap you only use a tablespoon per recipe and while you are online shopping check out the other bargains HUGE bottles of soy sauce etc really cheap. If you are ever in Bristol it’s well worth a wander around for all the fantastic ingredients they have there or have a browse online :).
That said this isn’t a completely authentic recipe I added loads more peppers and I use frozen garlic and ginger which personally I just find easier and quicker to use as a working Mum but please feel free to use fresh if you would rather.
Ingredients:
8oz beef sliced thinly (all fat removed = I use frying steak it’s cheap and it works really well)
3 peppers (whatever colour you like) sliced
2 onions (sliced)
spray oil
1 tbsp fermented black beans
3 tbsp soy sauce
2 cloves garlic (crushed or use frozen)
2 tsp grated fresh ginger (or use frozen)
1/4 pint water
1 tbsp cornflour

Method:

Add 2 tbsp hot water to the black beans and leave to stand for 10 minutes then drain, Spray a wok with spray oil and add the onions and pepper and fry for a minute until softened, Add the steak , garlic, ginger and the black beans and stir fry until steak is cooked and vegetables are soft.
Add the soy sauce and water and cook for another five minutes. Mix 2 tbsp of cold water into the cornflour and then add to the wok and stir well and cook for another few minutes to thicken the sauce.

serves 4 / 1 syn on extra easy per portion

Credit : http://vicki-kitchen.blogspot.com

Tarka lentil dhal (slimming world friendly)

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This recipe is really simple to make and although you need a few spices and bits and pieces you can pick them up at any supermarket. If you haven’t tried lentils before give this ago it’s really tasty and makes a load, It’s really good with a curry as a side dish or just serve on it’s own.
The other bonus of this is it is very cheap and filling to make, It reheats well so nice to take to work as well, This amount of chili doesn’t make it too hot so you can amp up the chili if you like it hotter.
Ingredients:
12 oz red split lentils (washed and drained)
1/2 tsp turmeric
1 tsp peeled and grated ginger (I used frozen)
spray oil
1 tsp whole cumin seeds
1 tsp black mustard seeds
1/2 tsp dried chili flakes
2 cloves crushed garlic (I used frozen)
1 tsp salt

Method:

Place the lentils in a large saucepan with the turmeric , ginger, garlic and chili flakes and add 2 pints of water. Bring to a simmer (dont let it boil) and simmer for 35-40 minutes stirring every now and then. Remove from the heat and set aside.

In a small frying pan spray with spray oil and place on a medium heat, Add the cumin and mustard seeds and wait for them to start to ‘pop’ stir and cook for another minute or so then stir into the lentil mixture along with the salt.

Return to the heat and bring back to the boil ,taste in case you need more salt and serve.

Syn free on extra easy and green

Credit : http://vicki-kitchen.blogspot.com

Chinese style pulled pork (slimming world friendly)

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It’s Chinese New Year and was thinking of doing pulled pork for dinner tonight so started thinking of Chinese flavours to use making pulled pork.
I found a Lorraine Pascal recipe which I sort of followed but added and took away a few things to make it more slimming world friendly. It’s a very easy recipe just throw it all in the slow cooker but needs a bit of sorting for the sauce at the end.
Ingredients:
2lb lean shoulder of pork (fat trimmed away)
2 tsp mild chili powder
1 tsp Chinese 5 spice powder
2 cloves garlic (crushed)
2 tsp fresh root ginger (grated) or use from a jar
4 tbsp light soy sauce
2 tbsp water
2 tbsp oyster sauce (not pictured)

Method:

Place everything in the slow cooker apart from the oyster sauce and mix well. Cook on slow for 8 hours until tender. You can also do it for 4 hours on high.

Shred the meat with two forks and add the oyster sauce and mix well .

I served it with Asian style slaw (recipe next week) and egg fried rice.

Syn free on extra easy

Credit : http://vicki-kitchen.blogspot.com

Prawns in yellow bean sauce (slimming world friendly)

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I love a Chinese takeaway and this is the nearest thing to it but all slimming world friendly. I know prawns are expensive but I picked up two bags of king prawns at Aldi for £2.49 each and it fed four of us so no more expensive than chicken or beef really.
I bought the yellow bean sauce from the Chinese supermarket I go to (Wai Yee Hong in Bristol) you only need a small amount so its worth buying and keeps for ages in the fridge. Wai Yee Hong also do mail order which I sometimes do as I live in Wales and they do HUGE sizes of soy sauce and other items very reasonably priced so if you like to cook Chinese food worth an order.
This recipe is based on the one in Gok Wans book ‘Gok cooks Chinese’ with some adaptations to make it slimming world friendly. Its really quick and simple to make. I served it with egg fried rice and stir fried vegetables.
Ingredients:
500g king prawns
2 tbsp light soy sauce
2 tbsp yellow bean sauce
50ml water
1 onion (cut into chunks)
2 green peppers (sliced)
3 cloves garlic (crushed)
low calorie spray oil.

Method:

Place a wok or large frying pan over a high heat and spray with oil. Add the onion and peppers and stir fry for a few minutes until onion is soft. Add the garlic and stir fry for another minute then add the soy sauce, water and yellow bean sauce and bring to the boil then add the prawns and heat through for two minutes. Serve immediately.
Serves 4 at 1/2 syn per portion.

Credit : http://vicki-kitchen.blogspot.com

Easy ginger pork (slimming world friendly)

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I invented this recipe as was going to make the classic diet coke chicken but with pork then spotted a bottle of diet ginger ale and thought would try making something with that and it was a hit with the family and really quick and easy to make.
You could of course use chicken if you didn’t want to use pork. The ginger ale doesn’t make it very gingery but you could add some crushed fresh ginger if you wanted to increase the ginger flavour.
Ingredients:
500g lean diced pork
1 onion (sliced)
2 peppers (sliced)
100g mushrooms (sliced)
1 clove garlic (crushed)
350ml diet ginger ale
1 tsp sat
1/2 tsp freshly ground black pepper
low cal spray oil

Method:

Spray a large frying pan or wok with spray oil and over a medium/high heat fry the pork until browned (about 5-10 minutes). Add the onions, garlic, peppers and mushrooms and stir fry until the onions are soft .

Pour in the ginger ale and season with the salt and pepper then bring to the boil and simmer until almost all the ginger ale has evaporated . Taste for seasoning and serve with plain boiled rice or noodles.

Syn free on extra easy.

Credit : http://vicki-kitchen.blogspot.com