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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

Chicken tikka masala (slimming world friendly)

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I’m really impressed by the new Slimming World ready meals and especially loved the Chicken tikka masala so thought would give it a go using the recipe on the back of the box.
It tasted really good and the family loved it. It does use a lot of different spices but I have loads in my store cupboard anyway but might be expensive if you had to buy them all from scratch but you only use small amounts so if you like it then its worth investing in them. It might be worth making if you found the frozen meal either too spicy or not spicy enough as you can adjust the heat to how you like it.
The recipe is easy to make so give it a try.
Ingredients:
low cal spray oil
2 onions (finely chopped)
1 red pepper (deseeded and finely chopped)
2 tsp grated root ginger (I use frozen)
3 cloves garlic (crushed)
1/2 tsp hot chili powder
2 tsp ground coriander
1 tsp ground cumin
1 tsp paprika
3 tsp tandoori masala spice mix
1/2 tsp turmeric
150g passata
1 tbsp tomato puree
700g chicken breasts cut into bite size pieces
100g fat free natural yogurt
salt and pepper
fresh coriander (to serve)

Method:

Spray a large frying pan or wok with spray oil and add the onions and red pepper and cook on a medium heat for 10 minutes until they are soft (add a little water if the are sticking)

Stir in the garlic and ginger and cook for another minute or two.  Add the spices , passata, tomato puree and 500ml boiling water. Bring to the boil over a high heat then turn the heat down and simmer for 5 minutes.

Add the chicken and simmer for 10-20 minutes until the chicken is cooked through then take the pan off the heat and stir in the yogurt. Season to taste with salt and pepper then scatter over the fresh coriander and serve.

Serve 4 and is syn free

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

Smoky paprika chicken

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I know those seasoning packets seem like a good idea but you can easily recreate the flavours at home without spending so much money or using any syns. So if you buy those seasoning packets then please give this a try there is all the flavour but no e numbers or additives. It also means you can adjust the spices to how you like them.
I used chicken thighs as I prefer the flavour but you could easily use chicken breasts or even lean pork chops would be good.
Ingredients:
8 chicken thighs or 4 chicken breasts (skin and excess fat removed)
2 red peppers (sliced)
1 large onion (sliced)
1 tsp garlic powder (or use fresh if you prefer)
1 tsp smoked paprika
1 tbsp tomato puree
salt and pepper
low calorie spray oil

Method:

Place the onion and peppers in an ovenproof dish or small roasting tin and place the chicken on top. Make 3 cuts across the chicken, this helps to allow the flavours to go into the chicken.

Spread the tomato puree evenly onto the chicken and then sprinkle on the garlic powder and paprika, Season well with salt and pepper and spray lightly with the spray oil.

Bake at Gas 6 /200/ 400 for 30-40 minutes until the chicken is cooked through.

Syn free on extra easy.

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

Spicy chicken burrito (slimming world friendly)

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I have made burrito style meals before but never included a wrap as they were high in syns but now the WW (not going to give them the full title) wraps are a healthy extra thought would be a fab meal and taste a bit ‘naughty’ which is always good. I made these and said nothing to my family and no one thought they were slimming world friendly 🙂
The quantities I give are very generous and you will probably have lots of leftovers but they keep for a good few days in the fridge. I havent frozen any of the ingredients so can’t advise you on that I’m sorry.
I know it seems like a lot a faffing about but it really is a little cooking and then an assembly job. As usual the spice level is up to you I don’t like it very hot so if you use my measurements they’ll be a medium spice level but feel free to increase or lower the heat as you like.
Ingredients for the chicken filling:
3 chicken breasts
1 onion (chopped)
2 cloves garlic (crushed)
1 tsp chili powder (mild or hot depending on preference)
1 tsp ground cumin
6 fluid ounces passata
salt and pepper
Ingredients For the salsa:
1 can good quality chopped tomatoes
1 red onion (chopped)
2 cloves garlic (crushed)
2 tbsp fresh corinader (chopped)
salt and pepper
8oz boiled rice
1 can black eyed beans (heated and drained)
6 WW high fibre wraps

Method:

Place the chicken breasts in a saucepan and cover with water. Bring to the boil then lower the heat and simmer for about 20 minutes until no pink is inside the chicken if you pull it apart. Leave to cool in the water and when cool drain the water away and shred the chicken by pulling it apart with your fingers or two forks.

Spray a small frying pan with low cal spray oil then fry the chopped onion over a low heat until its soft, Add the garlic, cumin and chili and fry for another minute then add the passata and cook for a few minutes. Season to taste with salt and pepper then mix into the shredded chicken.

Mix all the salsa ingredients together and set aside.

Make up the burritos by laying one wrap on the board and placing a tablespoon of rice down the centre of the wrap, Top with about a tablespoon of the chicken , Half a tablespoon of beans and half a tablespoon of salsa.

To make up the burrito fold up the bottom end of the wrap then fold over the sides and finally roll it over so everything in tucked in. It might leak a little but it will taste just as good 🙂

Serves 6 and syn free if using the wraps as a healthy extra.

P.S. All the ingredients are really good just served in a bowl without the wrap too : )

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