Blog Page 62

Weetabix Muffins-2

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(Based on a recipe by Sharon Pitcher/ SW low syn meal ideas)

Makes 4 Muffins

Ingredients

¼ Tsp Cinnamon
1 Egg (p)
2 Weetabix (1 Heb)
4 Tbsp. sweetener (Aldi “pastry” sweetener)
25g Sultanas (3.5 syns/4 =0.875 syns each muffin)
150g Tub Mullerlight, any flavour of choice (c)

Method

Crush the Weetabix, separate the egg carefully, saving the white of the egg, add the other ingredients, mix well.
Whip the egg white until it forms peaks then carefully fold in to the other ingredients, using a metal spoon, share between the muffin moulds.
Cook in a pre-heated oven at 170C for 25 mins.

SOURCE

Slimming world Smoky Chicken

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Serves 4

Ingredients

1 Red onion, finely chopped (s)
1 Garlic, crushed (s)
1 Tbsp. Smoked paprika
1 Tbsp. Tomato puree (s)
1 Tbsp. Worcester sauce
8 Chorizo slices (4 syns/4= 1 syn per person)
100g Mushrooms, cut into quarters (s)
200g Chicken stock
370g Tesco’s “Mix & Match” cauliflower, carrot & broccoli (s)
400g Mixed pulses (p)
400g Chopped tomatoes (s)
460g Chicken thighs cut into chunks (p)
S & P

Method

Pre-heat the oven to an “Eco” setting (90C).
In a cast casserole dish, sprayed with frylight, cook the cut up chicken thighs until all white, remove & set aside.
Cook the onion, garlic, chorizo, cook until soft.
Add the pulses, tomato, mushrooms, Worcester sauce, paprika, stock & tomato puree, mix well & return the chicken to the dish, cover & bring to the boil, cook for a few minutes then transfer to the oven, cook for several hours.
Boil a saucepan of water, cook the mixed veg for 8 mins for a firm crunch. Plate up.

source

Cauliflower egg fried “rice”

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Serves 2

Ingredients

½ Cm Ginger, finely sliced 0pp
1 Tsp Chilli powder
1 Spring onion, finely sliced (s) 0pp
1 Carrot, finely sliced (s)
2 Eggs 4pp/2=2pp per person
12 Mange Tout peas (s) 0pp
50g Petit Pois peas (p) (f) 2pp
200g Cauliflower florets (s) 0pp
Light soy sauce
S & P

Method

Blitz the cauliflower in a food processer then cook in a microwave for 5 mins, remove, place in a sieve & allow to cool, set aside.
Heat up a wok, spray with frylight, when hot rapidly cook the onion, ginger, carrot, peas, cook for a few mins then add the cooled cauliflower, mix well then add the soy sauce, cook for 5 mins.
Push the ingredients to one side of the wok, break the eggs in the cleared side & cook, breaking up as it sets until you have scrambles egg, mix well with the other ingredients, cook until all the food is hot , season to taste, then serve in warmed bowls.

SOURCE

Slimming world Chicken & Potato Curry

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Serves 4

Ingredients

½ Tsp Turmeric
½ Tsp mustard seeds
½ Tsp Cumin seeds
½ Tsp Ground Cumin
½ Tsp Cinnamon
1Tbsp Hot Madras Curry Powder
1 Chilli, deseeded & finely chopped (s)
1 lemon. Juiced (s)
1 Onion, finely chopped (s)
2 Large Marie Piper potatoes (p)
3 Garlic cloves (s)
4cm Ginger, grated
100g Frozen peas (p)
400g Chopped tomatoes (s)
615g Skinless Chicken thighs (p)

Method

Cut the chicken into small pieces, put in a glass bowl, juice the lemon & pour over the chicken, add the turmeric then mix together, cover & refrigerate for at least 30 mins.
In a frying pan, sprayed with frylight, add the seeds & heat until they “pop”, add the cumin, cinnamon, curry powder, stirring to prevent them burning.
Add the garlic, ginger, chilli, onion, cook for a few minutes then add the chicken, tomatoes, mix & cook for 15 mins.
Meanwhile cut the potatoes into small cubes & cook for 5 mins then drain & add to the chicken, cover & turn the heat to low , simmer for 20 mins or until the chicken is cooked. Add the peas 5 mins before finishing.
Serve with rice of your choice.

source

Slimming world Chicken Curry with egg fried rice

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Serves 2

Ingredients

1 Onion, finely chopped
1 Chilli, de-seeded, finely chopped
1 Spring onion, finely sliced
1 Knorr Chicken stockpot
1 Tsp Cumin
1 Tsp Turmeric
1 Tsp Coriander
1 Tbsp. Hot madras curry powder
1 Tbsp. Light soy sauce
2 Garlic cloves, crushed
2 Eggs
100g Long grain rice
200mL Chicken stock
250g Pre-cooked chicken chunks
400g Chopped tomatoes
Handful of frozen peas

Method

Cook the rice as per packet instructions, drain in a sieve, cover & set aside, allow to cool.
In a frying pan, sprayed with frylight, cook the onions until soft, add the chilli & garlic, cook for a few mins, add the spices & mix well, cook for 5 mins, add the chicken, cook for a few mins then add the tomatoes & stock, bring to the boil then reduce the heat to a simmer, cover & cook for 30 mins until the chicken is cooked.
In a wok, sprayed with frylight, cook the rice for a few minutes, adding light soy sauce to help prevent it sticking & for flavour, add the spring onion & peas, mix well, push the rice to one side of the wok, crack the two eggs in the empty part of the wok & cook, breaking up as it cooks until it looks like scrambled egg then mix with the rice.
Cook until the rice is fully heated, plate up & add the chicken curry.

SOURCE

Slimming world Chicken curry with spinach

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Serves 2

Ingredients

1 Onion, finely sliced (s)
1 Tsp Cumin
1 Tsp Coriander
1 Tsp Turmeric
1 Tsp Madras curry powder
1 Tbsp. Tomato puree (s)
1 Tbsp. Sweetener
120g Frozen spinach (s) (c)
200g Fat free Normandy Fromage Frais (c)
400g Chopped tomatoes (s)
400g Chicken thighs cut into small pieces (p)

Method

In a bowl, mix together all the spices, fromage frais & the chicken until fully mixed, cover & place in the fridge for at least 1Hr.
In a frying pan, sprayed with frylight, cook the onion until soft, add the chilled chicken & stir together (the fromage frais may split, don’t worry) cook for 10 mins then add the tomatoes, sweetener & tomato puree, cook for 20 mins until the liquid has thickened & the liquid has almost gone.
In the microwave cook the spinach for 4 mins, drain, when all water has drained add to the chicken, mix completely, then serve with veg of your choice.

SOURCE

Slimming world Chicken in Ragu sauce

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Serves 4

Ingredients

1 Onion, finely chopped
1 Carrot, grated (s)
1 Knorr stockpot
1 Tsp Dried basil
1 Tbsp. Tomato purees (s)
1 Tbsp. Sweetener
3 Garlic, crushed (s)
3 Maris piper potatoes
6 SW meatballs (p)
200g Pasta of your choice (f)
360g Chicken thighs (p)
400g Chopped Tomatoes (s)

Method

Fry the chicken in a frying pan, sprayed with frylight, until browned, set aside.
In a frying pan, sprayed with frylight, cook the onion for 5 mins, add the garlic & cook for 2 mins, add the stockpot & dissolve. Add the carrot, tomatoes, passata & sweetener, sprinkle over with the basil.
Add the chicken, bring to the boil then reduce to a simmer, add the tomato puree, cook for 20mins or until thickened.
Boil the potatoes for 5 mins, drain then spread in a single layer on a tray, spray with frylight, add seasoning of your taste then cook for 25 mins at 180C.

Chicken, Beef mince & Wedges

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Serves 2

Ingredients

1 Onion, finely sliced (s)
1 Knorr dark beef stockpot
1 Tomato, thinly sliced (s)
1 Lettuce leaf, cut into 4 (s)
2 Chicken breasts, butterflied (p)
3 Maris piper potatoes cut into wedges
60g Cheddar (2 Hea/2= 1Hea per person)
250g Lean beef mince (p)

Method

Pre-heat the oven to 180C.
Cut each Chicken breast horizontally, open up (butterflied), cover with Clingfilm then using a rolling pin, tap the chicken to an even thickness, in a small pan cook each breast until browned, turn over & repeat, remove & keep warm.
Cut the potatoes into wedges & place in water, bring to the boil, cook for 5 mins, drain, then place on a tray in a single layer, spray with frylight, add seasoning of your choice. Cook for 20-25 mins.
In a frying pan, cook the onion until soft, add mince & brown, add the stockpot & mix, cook for 20-25 mins.
Plate up with the chicken on the bottom, add the lettuce leaf, and mince on top of the chicken, the tomato on top of that.
Sprinkle the cheese over the mince then put under a hot grill until the cheese melts, add the wedges.

SOURCE

Slimming world Egg, Curry, Rice

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Serves 2

Ingredients

1 Knorr Chicken stockpot + 150mL Hot water
1 Tbsp. Sweetener
2 Red onions, sliced (s)
2 Tbsp. Hot madras curry powder
4 medium size eggs (p)
100g Long grain rice (f)
400g Chopped tomatoes (s)

Method

Boil the eggs for 5 mins then cool rapidly, set aside.
In a frying pan, sprayed with frylight, cook the onions until soft. Add the madras curry powder & mix, cook for 5 mins then add the tomatoes & sweetener bring to the boil, cover, then reduce the heat to a simmer, cook for 20 mins.
In the meantime cook the rice as per instructions on the package, drain, cover & steam until the curry is ready.
Carefully shell the eggs & cut from top to bottom, plate up.

SOURCE

Slimming world Lamb Keema

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Serves 4

Ingredients

½ Lemon juice (s)
½ Turmeric
1 Onion, finely sliced (s)
1 Knorr Curry flavourpot (2 syns/4=0.5 syn per person)
1 Knorr Vegetable stockpot
2 Garlic cloves, crushed (s)
2 Chillies (s)
4cm Ginger, grated
100g Frozen peas (p)
400g Chopped Tomatoes (s)
400g Lean lamb mince (p)
(Waitrose essential British lamb mince lean typically 10% fat) (0.5 syn per 100g)
(Tesco lean lamb mince less than 16% fat) (3.5 syn per 100g)
Handful of fresh Coriander

Method

In a frying pan, sprayed with frylight, cook the onion until soft, add the garlic, chilli, turmeric & ginger, cook for a few minutes, add the stockpot & mix, add the mince & cook until its browned, braking up any lumps. Add Flavourpot & mix.
Add the tomatoes & cook for 20-25 mins until the mince is cooked; add the coriander, peas & lemon juice.
Serve with rice & veg. of your choice.

SOURCE

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