Blog Page 74

Lemon Chilli Chicken

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Serves 4
ingredients:

4 chicken breasts, all visible fat removed
220ml chicken stock
1 medium onion, finely chopped
1 red chilli, de-seeded and finely chopped
1 tsp of finely grated ginger
3 garlic cloves, peeled and crushed
1 tsp ground coriander
1 tsp cumin
1 tsp tumeric
juice of half a lemon
2 tbsp white wine vinegar
low calorie cooking spray
salt and freshly ground black pepper
fresh coriander and some slices of lemon to serve

Method:

Spray a larger frying pan with low calorie cooking spray and place the chicken breasts in smooth side down and cook for 4-5 minutes on each side over a low to medium heat. Set the chicken aside on a plate and cover with tin foil
spray another large frying pan with low calorie cooking spray and place over a medium heat and add the onions, chilli, garlic and ginger cook for 2 minutes. add a little more low calorie cooking spray if needed. Now add the ground coriander, cumin and turmeric and fry for another minute.
Stir in the lemon juice, stock and vinegar.
Add the chicken pieces, bring to the boil, reduce the heat to low to medium and cook and cook for 15-20 minutes until the chicken is tender.
If the sauce dries out too quickly add a little more stock and turn the heat down a touch.
top with some fresh coriander and slices of lemon.

Serve with boiled rice and steamed pak choi.

Slimming World 0.5 Syn Fruity Oat Muffin Recipe

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https://www.youtube.com/watch?v=h-zKH1y7vZw

 

SOURCE : https://www.youtube.com/channel/UCho_RuIF8su4HLmf4eKWKeQ

Weight Loss Magic Soup

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Ingredients

2 cans chicken broth (you may use low-sodium)
3 cups V-8 juice (you can use low-sodium V8 or even tomato juice, homemade or store bought)
2 cans Italian diced tomatoes
1 small onion
2 cloves minced garlic
1 package sliced mushrooms
3 carrots, peeled and sliced
1 zucchini, diced
1 yellow squash, diced
2 cups fresh or frozen green beans
1 can kidney beans, drained and rinsed
3-4 cups shredded cabbage
1 tsp. Italian seasoning
Salt and Pepper to taste

Instructions

In a large frying pan sprayed with cooking spray, sauté garlic, onions, carrots, and mushrooms for
about 5 minutes. In a large crockpot, combine sautéed garlic and vegetables with the remaining ingredients.  Cook on high for 2-3 hours, or until vegetables are cooked.

This makes a large batch of soup. If you would like to freeze portions of it to use later, undercook the vegetables just a little. Pour the soup into freezer Ziplock bags and let as much air out
as you can. Lay the bags flat on a cookie sheet and freeze. Once the soup is frozen flat, it is easy to
layer in your freezer and won’t take up much room. To thaw, place the bag in the fridge for 24 hours and then reheat.

chocolate vanilla cheesecake

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4.5 syns per slice without the chocolate and cocoa. You can also replace the bourbon biscuits with digestives as they are the same syns (3.5 per biscuit)
  • Prep time: plus chilling time
  • Total time: plus chilling time
  • Skill level: Easy peasy
  • Costs: Cheap as chips
    6 syns a slice
This chocolate vanilla cheesecake by Slimming World is utterly delicious. The cheesecake should only take you 30 mins to rustle up, the hard part is having to be patient while it sets in the fridge. This recipe uses bourbon cream biscuits for the chocolate base, vanilla yogurt for the creamy topping and a drizzle of dark chocolate on top. We can’t believe you can eat this and still lose weight!

Ingredients

  • 8 bourbon cream biscuits, finely crushed
  • 40g Flora Light, melted
  • 11.5g sachet Hartley’s Sugar Free Lemon & Lime jelly crystals
  • 12g sachet powdered gelatine
  • 4 x 175g pots Mullerlight Vanilla yogurt
  • 2 tsp vanilla extract
  • 150g quark
  • 2 tbsp sweetener
  • 40g dark chocolate, broken into pieces
  • 2 level tsp cocoa powder, to decorate

That’s good to know

Give your cheesecake a professional finish by dusting in cocoa powder.

Method

  1. Put the biscuits in a bowl, pour over the melted spread and mix well. Spoon into a 20cm-round springform cake tin, and press down with the back of a spoon. Cover with cling film and chill the base for 30 minutes.
  2. Meanwhile, put the jelly crystals in a measuring jug, add 250ml of boiling water and the gelatine and stir until dissolved. Leave to cool completely.
  3. Put the cooled jelly in a food processor with the yogurt, vanilla extract, quark and sweetener. Whizz until smooth, then pour over the biscuit base. Cover and chill overnight, or until set.
  4. When ready to serve, melt the chocolate in a heatproof bowl over a pan of gently simmering water, ensuring the bowl doesn’t touch the water (or melt in the microwave on a low heat for 30 seconds). Stir until smooth.
  5. Loosen the edges of the cheesecake using a hot palette knife and transfer to a serving plate. Drizzle with the melted dark chocolate, then dust with the cocoa powder. Cut into 8 wedges to serve.

SW Macaroni Cheese

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Serves 4 people

Ingredients

Coleman’s Four Cheese Sauce Mix (9.5 Syn /4 people =< 2.5 Syns each)
300mL low Fat Milk (from daily allowance)
90g Low Fat Cheddar (2 Hea/4=0.5 Hea) or 100g/4=3.5syns each
1 Tsp. Colman’s Mustard Powder
1 Large tomato, sliced thinly
Sainsbury’s 100% Bulgar Wheat Macaroni
(200g starter meal)(300g main meal)

Method

Place macaroni in a saucepan of boiling water, add salt and boil for 8 mins for “Al Dente” or 10-12 mins fully cooked.
Remove and place in a sieve to remove water, empty water from the saucepan.

Put the Four Cheese packet contents, and the mustard into a medium sized saucepan, mix a small amount of the milk, stir to a paste, and add the rest of the milk while heating the mix until it boils, stirring continuously, simmer for 2 mins or until it thickens.

Tip the Macaroni into the sauce, mix together then pour into an oven-proof dish, cover with sliced tomatoes then add the grated Cheddar and place in a hot oven (180c) until the cheese melts.
Enjoy with a salad.

Chilli with Swede Chips – syn free on Slimming World’s EE and EE SP plans

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I have been making my chilli following this recipe for as long as I can remember. It’s so simple to make and so tasty that it’s been a weekly favourite of ours for years. You need very few ingredients for the basic recipe and you can choose to add as much or little veg to it as you’d like. As today is the first day of my EE SP week (find out more here), this version is packed with lots of delicious vegetables and I am teaming it with my beloved swede chips which I often have on EE days now if I’ve had pasta, bread or potatoes for lunch.

Syn Free Chilli with Swede ChipsServes 2
Syn free on EE and EE s

Ingredients

– Half a swede, peeled and cut into chips (not too chunky)
– Half an onion, finely chopped
– A stick of celery, finely chopped
– Half a carrot, finely chopped
– 250g of extra lean mince (less than 5% fat)
– 2 cloves of garlic, finely chopped
– Quarter of a red, green and yellow pepper, finely chopped
– Half a courgette, finely chopped
– Carton of passata
– Tin of kidney beans, drained
– 1 tsp of dried oregano
– 1 tsp of cumin
– 1/4 tsp of hot chilli powder

Method

Put swede chips on a non stick baking tray, spray with low cal spray and season well. Bake in a very hot oven on the top shelf (GM9, 475F, 240C) for 15 minutes, then turn, spray again and bake for another 15 minutes until crisp and slightly charred.
Meanwhile spray a ceramic pan (or a frying pan) with low cal spray, add the onion, carrot and celery to the pan over a medium heat. Cook until the onion is translucent, then add the mince and garlic and cook until the mince is browned. Add the peppers and courgette and cook for a few minutes more until they have softened. Stir in the passata, kidney beans, oregano, cumin, chilli powder and season well with black pepper. Allow to simmer for 10-15 minutes before dividing the chilli between two plates and serving alongside the swede chips.

SW Turkey Nuggets

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Here is my recipe for Turkey dippers, just substitute the turkey for chicken!………..

Makes 12-14 pieces

Ingredients

1/2tsp Garlic Salt
1tsp Schwartz Cajun
1 Egg (ff)

40g Dried Breadcrumbs/2x 400g wholemeal loaf (=1Heb)
105g Turkey Breast Steak, cut into nuggets (ff)

Method

Take 2 stale slices of wholemeal bread, place in a food processor, reduce to smooth bread crumbs, and tip into a bowl. Mix with the Cajun & garlic salt & place in a plastic bag.
Beat an egg in a small bowl, dip the turkey nuggets into the egg, then into the bag with the breadcrumbs in, shake until coated then place on a flat ovenproof tray.
Cook at 180C for 15 mins.

Slimming World Recipe: Baked Oats

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Since I last posted about my Slimming World journey so far I haven’t kept my promise that I would start posting my favourite recipes. I honestly feel like this year is already flying by, its so scary, but i am going to make more of an effort to do these posts as its part of life now. So here we have it today my first ever Slimming World recipe post for a new favourite of mine, Baked Oats.

Now let me just say i cannot take the credit for this recipe. Over the last week i have seen it all over my instagram feed and this is all thanks to the inspirational consultant Phoebe Court aka @swfeebs. She was inspired by a post on another instagram fitness page and decide to food optimise the recipe for all us Slimming Worlders out there! The results…well they are absolutely amazing, this recipe has such a low syn value yet it feels like an absolute treat. I have seen so many people adding all different toppings like banana, nutella, orange, cherries etc… the options are endless. In fact I think this could also be made as a really lovely dessert!

So here is my variation of the recipe for this yummy breakfast!

You will need:

35g Porridge Oats (Hex B for the day)
50ml Skimmed Milk (Part of your Hex A)
1 Egg
2 x Tbsp of Sweetener
A dash of Vanilla or Almond Extract
25g Blueberries (0.5syns)
Strawberries (As many as you fancy)
Mullerlight Vanilla with Dark Chocolate Sprinkles Yogurt/Your favourite SW friendly yogurt.

Step One
Preheat your over on Gas Mark 7/200C for 10 minutes. Whilst this is preheating weigh out all the ingredients.

Step Two
Place the porridge oats, egg, sweetener and vanilla extract in a bowl. Mix well until all ingredients are properly combined. Now add your blueberries and gently mix these in.

Step Three
Transfer the mixture to an over proof dish which has good depth as it will rise. (I used a small ceramic one).

Step Four
Place in the middle of the oven and cook for approximately 25 minutes or until golden and firm to the touch.

Step Five
Bring out of the oven and let it cool for about 3 minutes. At this point you can either transfer the baked oats onto a plate or like me you can keep it inside the dish to serve.

Step Six
Now top your baked oats with the yogurt and strawberries. If you like you could drizzle a little honey or maple syrup on top for 1syn extra. Now grab a spoon and enjoy!
Have a go and let me know what you think! Don’t forget to visit @swfeebs page for lots of inspiration/ many more yummy recipes and whilst you’re there why not visit my page @collette_sw 🙂

SW Hunters Chicken

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Cheese, bacon, BBQ sauce on top of a chicken breast, served with a large side of Cajun Fries, are you sure this is a meal you can eat on Slimming World???

Well don’t worry because you can and it’s only a couple of syns too!!!
I used the BBQ sauce recipe that is on this blog and the recipe made 5 portions.
I used 1½ portions of BBQ sauce per person with this meal, which worked out at 2¼ syns per person.

Preheat oven 200c, 400f, gas mark 5

Ingredients

2 boneless skinless chicken breasts
3 portions of Spicy BBQ Sauce (4.5 syns)
4 rashes of back bacon all fat removed
80g reduced fat cheddar (syn free if used as you healthy extra A)

Method

Put the chicken breasts in a foil lined baking tray sprayed with frylight. Cut a split down the middle of each breast and put ½ portion of BBQ sauce in each slit, cover with the bacon slices, 2 on each. Bake in the oven for 20 minutes, then sprinkle over the cheese and return to the oven until the cheese has melted.
Serve with Cajun Fries, a large salad and 1 portion of Spicy BBQ Sauce.

Credit to : http://slimmingworlddelights.blogspot.com/

Piri-Piri Chicken

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Serves 4

Ingredients

1 lemon rind (ss)(sff)
1 lemon juice (ss)(sff)
1 tbsp olive oil (6syns/4=1.5 syns each)
4 medium sized Chicken breasts, deskinned, (ff)
4 tbsp Schwartz “perfect shake” Piri-Piri
Salt & pepper

Method

In a large bowl place the Piri-Piri powder, olive oil, lemon ring & lemon juice, mix well and add the chicken, (cutting shallow cuts in the chicken for the marinate to soak in), season well, ensure that the pieces are well covered then cover the bowl and marinate for at least 2 hrs.
Preheat the grill to full, cook for 30 mins, turning several times to ensure an even coating, brush the left over marinade to coat the chicken while cooking.

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