Blog Page 67

Sweet & Sour Sauce

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Make
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0

Serves 2

Ingredients

1Tbsp. sweetener
1Tbsp light soy sauce
1 tsp blue dragon oyster oil 1syn
1 tsp toasted sesame oil 2syn
1 spring onion, finely chopped (s)
1 garlic clove, finely chopped (s)
1 tsp “very lazy garlic (s)
1 tsp “very lazy” ginger, finely chopped
1 tsp very lazy” chilli (s)
1 tsp 5 spice
1 tbsp runny honey
3 Tbsp. water
Salt & pepper

Method

In a small frying pan, add the ingredients and over a low heat, cook, stirring from time to time to blend, season with salt & pepper. Cook until it thickens then add to the stir-fry.

SOURCE

Sweet Potato & Carrot Soup

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Make
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0

Serves 4

Ingredients

*¼Ltr hot water
½tsp Hot madras curry powder
½Ltr Chicken stock made with a knorr stockpot
1 Onion, finely chopped (s)
1tsp Cumin
1 Cinnamon stick
300g Baby carrots (s)
300g Sweet Potato
* optional

Method

In a saucepan, sprayed with Fry Light, cook the onions until soft. Add the sweet potato, carrots & hot madras curry powder, cook for 10 mins then remove from the heat, take the cinnamon stick out & with a hand blender, reduce to a paste, return to the heat, season, reduce the heat to a simmer, if too thick add the water or if you like it thicker, then leave the water out, mix and leave cooking for a further 10 mins.
Plate up.

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Sweet Potato Chips

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Make
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0

Ingredients

Sweet Potato
Sea Salt

Method

Preheat the oven to 200C.
Cut the unpeeled sweet potato into similar sized “chips”
Dry them on a paper towel.
Spray an oven proofed dish with Fry Light, lay the “chips” in a single row with space between them, sprinkle with sea salt, cook for 10 mins, remove from the oven and turn over, return for a further 10 mins, check if cooked as you like them, if not continue to cook until done. Remove and sprinkle with your favourite seasoning.

SOURCE

Slimming world Kisir

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Make
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0

(Based on a recipe in the SW book “veggie deluxe”)

Serves 2

Ingredients

½ Tsp ground cinnamon
1 Onion, finely chopped (s)
1 Lemon, juiced (s)
120 Pomegranate seed (f)
1 Tsp Chilli or cayenne powder
2 Garlic cloves, finely crushed (s)
2 Large tomatoes finely chopped (s)
2 Bottled roasted red peppers in brine, drained, rinsed & finely chopped (s)
2 Tsp Ground cumin
2 Tbsp. tomato puree (s)
6 Spring onions, finely sliced (s)
150g Bulgar wheat
200Ml Vegetable stock
S & P
Handful of roughly chopped fresh mint

Method

Spray a large frying pan with frylight, cook onion until soft, add the tomato puree, and cook for for 2-3 mins.
Add tomatoes, turn heat to low & simmer for 5 mins. Add the stock, turn the heat up & bring to the boil, remove from the heat & add the Bulgar wheat, stir well.
Add the lemon juice, spring onions, red peppers, chilli or cayenne pepper, garlic, cumin & cinnamon. Season to taste, cover & leave to stand for 20 mins. (Keep warm on a low heat)
Mix well, add the pomegranate seeds & mint, serve warm with lemon wedges to squeeze over.

source

Taggiatelli with Chicken

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Make
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0

Serves 2

Ingredients

1 large carrot, finely chopped (s)
1 onion, finely chopped (s)
1 stick of celery, finely chopped (s)
400mL chopped tomatoes (s)
Handful of basil & parsley
75g/6 balls of taggiatelli
2 chicken breasts (p)
1 Knorr vegetable stock pot
1tbsp of Worcester sauce

Method

Brown the onions in a frying pan sprayed with Fry Light. Add the carrot & celery, cook for 5 mins.
Add the stock pot, tomatoes, the Worcester sauce, bring to the boil, reduce to a simmer and cook for 8-10mins. Add herbs remove from the heat and using a hand blender, reduce to a smooth constituency, return to the heat and simmer until the rest is ready.

In the meantime place the chicken breasts under the grill and cook thoroughly.

Put a saucepan of salted water on, bring to the boil and add the taggiatelli and cook for 8-10mins.

Remove the taggiatelli and drain, plate up, place the chicken on the bed of taggiatelli and cover with the sauce.

Enjoy with a salad.

source

Tandoori Chicken

By
Make
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0

Serves 2

Ingredients

450g Chicken pieces cut into 5cm chunks (p)
100g fat-free natural yogurt
3Tbsp tomato puree (s)
2Tbsp Tandoori Masala Powder
1 cm ginger, peeled & grated
1tsp chilli powder (s)
1tsp sea salt
2tbsp lemon juice (s)
*1 cup of rice, cooked as per the package
* Handful of frozen peas (s)
* 1 level tbsp. reduced fat butter 4syns/2=2 syns
*1 onion (s)
* pineapple cubes (s)
* tomatoes (s)

Method

Place the cut chicken in a mixing bowl and add the yogurt, tomato puree, Tandoori powder, ginger, chilli powder, salt & lemon juice, mix together and coat the meat, leave to marinate for between 15 mins to 2 hours for best results.

Preheat the grill to max, line a baking dish with tin-foil, make up the skewers with the meat and lie across the dish, cook for 15-20 mins, or to your liking.

*If you want it with rice, onion & peas then cook the peas with 1tbsp reduced fat butter & add the chopped onion in a small pan, cook it for 20 mins, to be ready when the Tandoori is cooked.

Serve with a side salad.

SOURCE

Teriyaki sauce, Mushrooms & Salmon

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Make
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0

Serves 2

Ingredients

1 Schultz garlic, mushroom & cream sauce (4.5syn/2=2.25syn)
1 lemon juice (s)
2 Salmon fillets (p)
100g Couscous
150g mushrooms, sliced thinly (s)
200mL “Herb” stock (Knorr herb stockpot)
300mL skimmed milk, part of the daily allowance (1 Hea)
1tbsp dill

Teriyaki sauce

1tbsp sweetener
1tbsp light soy sauce
1tbsp white wine vinegar
2tbsp water
2tbsp lemon juice (s)
Salt & Pepper
Make up the hot stock, bring to a boil, thicken & set aside.

Method

Measure the couscous and place in a bowl, add the stock, stir with a fork and cover with Clingfilm. Set aside.
Place the sliced mushrooms in a saucepan sprayed with fry light and cook until soft.
In an ovenproof dish lined with tinfoil, place the salmon in and marinade with the dill and juice of the lemon, cut slices from the lemon for later.
Preheat the oven to 180c, add the lemon slices on the salmon, cover & place the salmon in the middle shelf after marinating for at least 10 mins, cook covered for the first 15 mins then open to finish cooking.
Mix the ingredients for the teriyaki sauce in a small pan and heat, stirring until it thickens, remove and add to the mushrooms, stir and increase the heat, cook until the sauce has been absorbed into the mushrooms.
Make up the mushroom sauce by tipping the powder into a small saucepan, mix milk until smooth, slowly add the remaining milk while stirring until it thickens, add to the mushrooms, bring to the boil then reduce, allow it to thicken.
Remove the Clingfilm from the couscous, fluff up with a fork and plate up.
Place the salmon on top of the couscous, the mushrooms to one side.

source

Thai Beef Satay

By
Make
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0

Serves 2

Ingredients

Marinade
1tsp Schwartz Thai 7 spice
1tbsp Sweetener
2tbsp light soy sauce
Lemon juice (s)
Lemon rind (s)

Other Ingredients

1 Garlic, finely sliced (s)
1 Chilli, finely sliced (s)
1 Onion, finely chopped (s)
1tsp cumin
1tsp coriander
1tsp turmeric
2 level tbsp. peanut butter (9/2=4.5syn per person)
2tbsp Sweetener
100g Thai fragrant rice
250g Lean beef steak, cut into thin strips (p)
400mL Tomatoes (s)

Method

Place the beef in a freezer for up to 1 hour, remove, and cut the beef thinly.
In a bowl, add the marinade ingredients and the sliced beef, marinade for a minimum of 1 hour, the longer the better.
In a frying pan sprayed with fry light, cook the onion, garlic, chilli for 5 mins, add the spices, mix then add the beef, (throw the marinade away), cook until the beef is browned.
Cook the rice as per packet instructions.
Add the peanut butter, tomatoes, sweetener, mix until smooth then cook for 10-20 mins until the beef is cooked. Serve with the cooked rice.

SOURCE

Three Bean Soup

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Make
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0

Serves 2 or 4 people

Ingredients

Half these ingredients for 2 people*

*410g of Kidney beans, drained and washed (p) (f)
400g chick peas, drained and washed (p) (f)
*410g butter beans, drained and washed (p) (f)
* 1 Ltr vegetable stock made with a Knorr stock pot
1 Tsp “very lazy” garlic
1 onion, chopped (s)
1 celery stick, chopped (s)

Method

Spray a deep saucepan with Fry Light and add chopped onions and celery, cool on a low light until they are soft, add all other ingredients, season, and bring to the boil, then reduce heat and simmer for 30 mins.

source

Slimming world Tiramisu

By
Make
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0

Serves 2

Ingredients

2 Eggs split into yokes & whites (p)
2 tbsp Sweetener
4 tbsp Instant Coffee in ½ cup of hot water
Or
½ cup of Percolated Coffee
4 Rich Tea fingers (4syns/2=2 syns per person)
6 Laughing Cow extra light cheese triangles (1Hea/2=0.5 Hea per person)
10g Options Belgium chocolate (2syns/2= 1syns per person)
*option
1tbsp of spirits of your taste (at least 4 syns/2=2syns per person)

Method

Make the coffee and set aside to cool.
In 2 desert dishes break the biscuits, when the coffee is cold spoon over to just soften the biscuits.
Break and separate the eggs, add the egg yolks, sweetener & cheese together, mix until smooth.
In a clean glass bowl, whisk the whites until still peaks appear, carefully fold in the cheese mix with a metal spoon, making sure that you don’t mix out all the air in it.
Add the spirits if required.
Spoon the mix into the desert dishes & place in a fridge for at least 1 hr.,

SOURCE

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